A large plate with OMAD mealOMAD is considered to be better than intermittent fasting, mainly because it helps one achieve a greater caloric deficit.

A caloric deficit allows one’s body to shift from using an outside source of energy, ie. The food someone eats, into an inside source of energy, coming from the stored fat already in your body.

It is easier and more maintainable to generate a calorie deficit via a diet rather than just exercising.

OMAD seems to be a bit more effective, and ultimately gives results faster but it also depends on the person’s commitment and lifestyle


OMAD is incredibly effective. The other fasting method, 16:8, is considered to be a maintenance routine with many dieticians follow once they achieve the weight loss results obtained from OMAD fast.

OMAD seems to be the extreme instance of intermittent fasting when you feed your body only a single meal a day.

The One Meal A Day diet is an extreme type of time-controlled eating, like intermittent fasting. However, unlike intermittent fasting, which usually allows a four or eight-hour eating window, the OMAD diet has a one-hour eating window. So you fast for the other 23 hours of the day

The OMAD diet will not restrict one on the types of food or otherwise, the number of calories you can consume in the one-hour eating space. However, you should aim to take in the suggested amount of calories for one’s age, gender, height, and weight to meet the daily energy needs in one meal a day.

Thus, the most significant advantage of the OMAD diet is improved time efficiency or management daily.

  • No rush to take breakfast
  • More time in your hands, thus you can do other activities like read the newspaper, pray or meditate as an acquired morning routine
  • No lunch hour distractions
  • There is a compromise option on lunch which can lead to cheating on your diet
  • You will not have a food coma or blackout just after lunch
  • More so you can enjoy dinner with your own family
  • You have less time to cook which is mostly once a day

In other words, OMAD has brought new standards by applying the effortless routine of intermittent fasting. You no longer need to design one’s day around meals, so new worlds come up from the extra time.

When dieting, simpler is better and OMAD is perhaps the easiest fasting strategy we have.

OMAD has a high discipline level therefore, you develop control over your eating practices other than the other way round.

The proponents of OMAD give a couple of benefits, including:

  • High levels of attention and productivity. OMAD is said to exclude the slowness people feel just after their lunch since there was no lunch.
  • Weight loss. It’s almost impossible to be at a caloric excess when you consume only one meal.
  • Diet freedom. You free up a lot of mental drive and time when you are not planning several meals per day.

But serious lifters who care about increasing their strength over time may want to adopt a less-extreme version of OMAD

Intermittent fasting is not necessarily the weight-loss miracle you’ve heard about — science says otherwise

Intermittent fasting is about limiting food intake to scheduled hours of the day or chosen days of the week. It is known to increase metabolic health and reduce insulin levels, which in turn assist the body burn more calories. It involves adhering to a schedule that shifts between phases of eating and phases of fasting. You may prefer to eat during particular hours of the day or certain days, as long as the plan is consistent.

Research on intermittent fasting has found that Effectiveness is largely reliant on whether you can truly adhere to the plan.

Intermittent fasting results in effective weight loss that can be achieved after a long time of period.

Published reports found out that intermittent fasting of all types can assist in anti-aging ways, including diabetes, heart, and cancer diseases but in weight loss, your perseverance for hunger pangs may cause one to overdo the diet plan.


The main difference between OMAD and intermittent fasting is that in OMAD you fast for almost 23 hours, this includes the time you are sleeping while in Intermittent fasting, the typical fasting window is 16 hours.

Below are some outlined differences between the two methods of fasting;


This is the most obvious and the main variance between intermittent fasting and OMAD.

Mostly, intermittent fasting occurs at a 16:8 hour style whereby one fast for 16 hours and munches within the 8-hours space.

Testosterone levels

Testosterone is a dominant male hormone, which aids in key functions in the male body, like muscle capacity building, sex drive, mood swings, bone density, etc.

Fasting is very effective in upholding healthy levels of testosterone heights.

The influence on testosterone levels are varied in 16:8 intermittent fasting and OMAD

A modest 16 hours of fasting can aid in retaining one muscle mass and keep the body healthy however research found, that a 24-hour fast, can lift one’s growth hormone heights by almost 800% in men.

OMAD can push the body into fight mode which brings in high testosterone levels and energy heights. This gigantic boost in testosterone heights assists in protecting muscle mass and using stored fat as a chief fuel source.

 Mental clarity

Higher mental clarity is one of the major benefits of any type of fasting. The reason one attains a superior mental working in the absence of food is that fasting wakes up one’s body’s killer instinct which in turn sharpens mental clearness and performance.

The other reason why you acquire better energy levels in the absence of food, it’s because of the creation of ketones. Ketones are chemicals produced in one’s liver. They are produced when one does not have enough insulin in the body to turn into energy.

During a 16-hours of fasting, a person will get to have mental clarity and allow them to perform well during the ultimate working hours, but breaking the fast at lunchtime, you will feel almost sluggish and drowsy due to the sudden rise in insulin heights.

OMAD, on the other hand, can take your mental clarity to higher levels as one may not experience sluggishness after lunch period thus one can deliver extremely good work the whole day.  OMAD also incorporates the utilization of stored body fats as the main source of fuel which aids in the production of “Ketones” that act as a fuel to one’s brain cells and make the person feel more energetic.


16:8 intermittent fasting is way easier than OMAD but a worthy outcome for those who are willing to persevere.

Weight loss

Eating several meals a day holds one’s blood sugar heights up to and one’s body glycogen levels full. Intermittent fasting interrupts the continuous stream of energy via glycogen, hence forcing the body to utilize the stored fat in the body into energy which in turn results in fat loss.

Generally, most food is digested and its energy is used up within 12 hours of eating the same. Fasting for 16-hours fast gives the body the extra 4 hours when it utilizes the stored fats as a fuel source.

Additionally, the increase in testosterone levels will also elevate the metabolic pressure which burns calories at a much faster speed

OMAD will take your fat loss experience to another unimaginable level. Since there is already a calorie consumption reduction;

The rise in testosterone levels will also cause protection of precious muscle mass and also maintain a high metabolism rate.

OMAD triggers the manufacture of ketones which directs the body to consume stored fat as an energy source

In short, OMAD works way better when it comes to fat loss.

Calorie calculation

Intermittent fasting is okay but you will still need to maintain a caloric deficit to experience a healthy and noticeable fat loss.

On the other hand, One Meal A Day grants you the freedom to munch any amount of calories. It’s still recommended to consume those calories from healthy food sources.

OMAD is confirmed to be the right diet for people who want a minimalistic lifestyle.

Discipline and willpower

Skipping breakfast or a meal for a 16-hour fast does not truly challenge one’s willpower and one can do that quite easily.

One Meal A Day is common with the yogi and holy saints. This will in no doubt test your willpower at the start of the 3-4 weeks. This will get you out of your comfort zone.

Strength training

You can either strength train at the end of the fasting phase or break your fast with a healthy meal.  Once you get yourself comfortable then it’s suggested to start with moderate workout sessions.

Money and time

OMAD will help you save your money.

Eating the whole day even in bits is unhealthy and lavish too.  Having one meal a day is an economical way to stay slim in all seasons.

OMAD VS 16/8

16:8 intermittent abstaining from food is significantly easier than OMAD.

OMAD is a clear champion in contrast to 16:8 fasting but learners should start with low-intense 16-hours abstinence of food before proceeding to the one meal a day plan.

Eating one meal can be fairly tough in the early days but don’t fear, the body will adjust to it in a few weeks

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Which is better for weight loss, OMAD or ADF?

Which is better for weight loss, OMAD or ADF?

empty plates with no foodThere are many types of fasting; ADF and OMAD are the most popular ones. Both OMAD and ADF have their pros and cons. They have different impacts on the body. When it comes to choosing between One meal a day (OMAD) and Alternate Day fasting (ADF), it depends on the individual’s choice, which fasting suits their lifestyle best.

With OMAD, you eat one meal a day and fast for the rest of 23 hours a day, whereas on ADF, you fast on alternative days.  Some researchers suggest that OMAD is better than ADF as here you consume only seven meals in a week which is better than ADF, where you end up having 12 meals in a week, hence better results are expected with OMAD

Difference between OMAD and ADF

OMAD and ADF are both types of fasting; the only difference between them is the window and time frame for fasting. With OMAD, you only eat once a day, whereas, on  ADF, you can normally eat once a day and fast for 24 hours after the meal, alternating 24 hours of complete fast with 24 hours with one meal.  

Both approaches to fasting are equally effective; it all depends on what works best for you.  In the longer run, both OMAD and ADF have a positive impact and role in effectively losing weight. Furthermore, it is necessary to be consistent in whatever fasting you opt for to see amazing weight loss results.

Alternate Day Fasting (ADF)

Alternate Day Fasting (ADF), is a way of doing intermittent fasting that can help you lose weight quickly, but only if you remain consistent.  In this type of fasting, one can eat anything and everything on non-fasting days but have to fast the following day. 

ADF helps in effective weight loss, therefore you are less vulnerable to health issues like heart diseases and type 2 diabetes.  On a fast day, you can consume as many calories-free drinks as you want to.  These drinks might include unsweetened coffee, tea, and water.

Furthermore, there is also a modified approach to ADF, where you can consume up to 500 calories even on the fasting day. People find alternate day fasting easy as they can eat anything on the non-fasting days and not necessarily have to wait for days to satisfy their food cravings.

Research shows that ADF is significantly effective in reducing belly fat and weight loss in general.  Moreover, ADF  helps in tackling issues like insulin sensitivity and blood pressure.

Moreover, the research shows that by being consistent in ADF, one can lose up to 7 pounds in a month.  And that, by being consistent for three months, you can expect to lose 3-7% of the overall body fat.

ADF is easier for many people, as you do not need to count calories and get used to it after a certain time.  An extensive number of researches are being conducted to identify more about ADF.  The researchers observed that modified ADF makes fasting comparatively easy.

ADF also leads to increased brain-derived neurotrophic factor (BDNF), which is the protein in the brain that helps with body weight maintenance and balancing the overall energy levels during fasting.  ADF can cause long-term changes in BDNF, Making it easier to maintain your ideal weight and body shape long-term.

Furthermore, fasting flips how the metabolic system works and uses fat to generate energy for our bodies.  This burning of fat instead of glucose for energy leads to one of the most significant and effective ways of weight loss.  For some people, it might be challenging to fit ADF schedules as per your lifestyle, but once you have figured that out, the weight loss journey would become comparatively easy, and soon you will start noticing results.

Tips for Alternate day fasting

For people who are used to intermittent fasting, ADF is the most suitable and effective way of weight loss for them, as they already know how fasting would impact and affect their bodies.  This approach also enables individuals to eat whatever they want to and just fast the following day to balance it out effectively.  Below mentioned are some of the tips for alternate-day fasting:

Trial ADF

Here, you can just fast for a day to see and check exactly what impact fasting has on your body and whether you will be able to be consistent with it.

Adjust schedule accordingly

Try and be efficient in planning out your schedules and fast accordingly. keep fewer responsibilities on the day when you are fasting so that it won’t affect your work.

Hydration is the key

On fasting days, one can have as many calories-free drinks as they want to, therefore, make sure you stay hydrated.

Track what you eat in a day

keep track of what you consume in a day and what makes you feel lazy and grumpy.  This will help you get better self-awareness and will help in better decisions regarding what you should consume next time.

Avoid overeating on non-fasting days.  Focus on just eating the normal portion size and fast the following day.

How long you should do Alternate day fasting

People who opt for alternate day fasting tend to see promising results in just weeks. Research shows that ADF leads to shedding approximately 8% of the overall body weight in just 2-12 weeks. Depending on your weight loss goals, you can decide the duration of the ADF. 

There are no such side effects of ADF.  Therefore, one can easily continue and set the duration of ADF based on their weight loss goals.  It would not be wrong to state that there is no fixed time period or duration for which one should continue ADF; it varies from person to person and their set goals for weight loss.

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