pizza slicesThe OMAD diet is an extreme form of intermittent fasting in which a person fasts for about 23 hours and eats for only one hour during the day.  The most important thing is to make sure one eats foods that measure the number of calories that are required for their body type, mass, and height.

The most filling foods to eat on OMAD include eggs, nuts such as almonds, butter, avocadoes, oatmeal, fish such as sardines, and quinoa amongst others.

Different people have come up with various theories on the best foods to eat while on OMAD. Currently, there is no agreement on what is best to eat while on OMAD, even from scientists. Generally, most people chose to eat whatever they desire during their one hour of eating, and for some, that has worked tremendously well. This article shall focus on what foods are recommended to eat to stay full for longer while on  OMAD.

If you choose to go the OMAD way while on a specific diet, for instance, the keto diet, the paleo diet, or whichever other diet you are on, it is best to eat filling foods that you are allowed to eat while on those diets.


Some of the best foods to eat while on OMAD are proteins.  Proteins are important because they help build the Lean Body Mass. Additionally; they are required in repairing body tissues. A very good source of proteins is eggs. Eggs are rich in amino acids and are very filling.

According to this study, it was found that eggs, compared to other proteins produce high satiety. This includes whey protein and casein protein.

Foods rich in whey protein include ricotta cheese, and yogurt, (skyr or Greek yogurt). Foods rich in casein are milk and cheese such as cottage cheese. These protein sources also contain considerable amounts of protein in their most healthy form, such as 2% fat milk.

The most important aspect to remember is to eat enough for your body weight, 20 grams of casein protein is enough for the average person.

Can you drink Proteins on OMAD?

While on OMAD, proteins can be consumed the way you decide, however, during the one hour that you are allowed to take food. The drink of protein should ordinarily contribute to your daily intake as required by your body. As such, it is important to know your daily intake of important components your body needs every day as you chose what to eat and drink.


Healthy fats are foods that contain monounsaturated fatty acids and polyunsaturated fatty acids. This helps promotes insulin and glucose levels. They also help to fight inflammation.

Some of the best high satiety healthy fats include nuts such as almond nuts, sardines as well as chia seeds, coconut oil, and dark chocolate. Some of these have ingredients that have been proven to increase high satiety levels. The caveat in eating these foods is to eat them in the recommended amounts and not more simply because it is a one meal per day regimen. This can be achieved by consulting your nutritionist or dietician to find out the best amount of fats you need per day.


Avocado is considered a fruit, but it also has a high-fat content. It is satiating and one of the best foods to eat in the OMAD diet. When eating salads, it’s best to incorporate avocado, as it is very filling.

Other foods that are filling include oatmeal and apples. If your one hour of eating is in the morning, you can include this combo on one of the meals to take. Both apples and oatmeal have high satiety levels and can last for some time as they are slowly digested, especially the oatmeal.

Rice on OMAD.

Rice is a source of carbohydrates that is very common around the world. Many people in the world have rice as their staple food. However, for a person desiring to lose extra weight through the OMAD method, is rice a good option for you? Some characteristics of the best foods to eat while on OMAD include:

  • Foods that have just the right amount of calories for your daily intake.
  • Foods that are high in satiety levels.
  • Foods that contain healthy nutrients for the body such as healthy fats.

Rice is acceptable to eat while on the OMAD diet. Rice in itself has many benefits including the fact that it is a great source of starch. Most nutrients required for growth and development are also found in rice, as was revealed in Welch, R. M., & Graham, R. D. (2004). Breeding for micronutrients in staple food crops from a human nutrition perspective. Journal of experimental botany55(396), 353-364. Rice also is great for improving gut health.

However, due to its high glycemic content, it is not advisable to eat it in high quantities. This is because it has been linked to type 2 Diabetes.

According to the USDA, 100 g of rice contains a high amount of calories and minerals such as magnesium, iron, and thiaminMagnesium is important for promoting the overall health of our bones as it is a major component in the structure of our bones. Additionally, rice is also a great alternative for people who are allergic to gluten as it is gluten-free, people with celiac sensitivity can also greatly enjoy it.

The only downside to eating rice is eating too much of it. You should always ensure that one maintains their calorie intake at a healthy level. It is therefore very important to take the amount of rice you eat seriously and check for its components on the USDA website for guidance, or, check with your nutritionist.

A great alternative for white rice is brown rice which has a lower calorie intake and is laced with more amounts of fiber; the only downside is that it may take longer to cook. Also, both white and brown rice require to be consumed in very specific amounts for proper calorie intake.


One of the greatest ways to consider what to eat and what not to eat on the OMAD diet is the satiety level of the food you are considering. You can eat anything while on your one-hour window of eating; however, will it help you in keeping off of food for the next 23 hours? This will help you to skip out on foods that are most likely to increase your appetite during the time you are not supposed to eat,

So yes, you can eat candy during OMAD. It is however not recommended because it contains high levels of sugar that may end up making you feel even hungrier and can lead to decreased activity as they make one slow, which may lead to weight gain. Basically, foods that are extremely high in processed sugars should not be included in the OMAD diet.


Generally, you can eat whatever you choose to eat on OMAD. The best test is to make sure that if you do choose to incorporate fast or junk food, you should do so after eating the foods that are nutritional to your body. For instance, after eating a healthy salad and a healthy dose of Greek yogurt or dark chocolate and a full course meal, then you can introduce fast food.

Remember that fast food is high in unhealthy fats, low in satiety, and generally extremely high in calories. This means that in the long term, eating fast foods can negatively impact the results of your fasting, especially if your intake of calories is greater than what your body requires.

OMAD does not restrict eating anything; one can choose to eat whatever they desire so long as it is within their hour window of eating. The effectiveness and efficiency of the diet are however dependent on the types of food we eat, their nutritional value, their calorie content, their mineral as well as other important components composition. Meals that are wholesome in terms of nutritional content and those that are high in satiety are the best for OMAD. Even if some people still experience results even while consuming only fast food in their one-hour period, it is not sustainable in the long run and might end up being destructive rather than uplifting and healthy.

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