In this video, I'll uncover a quick start guide to one meal a day.
Hi ladies and gentlemen, I'm Dr. Zyrowski and welcome back to the channel. Now, if you're
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Now in this video I'll uncover one meal a day. Now this is something that we've talked
about quite a bit on this channel. We have a lot of videos on this topic, but what I
want to do is give a quick start guide because a lot of people are familiar with intermittent
fasting, 16 and 8, but they ask me a lot of questions around how to actually go about
doing one meal a day. So, what we'll do is dive right into this topic and along with
this video I'll give you a lot of different resources to dive into to further educate
yourself on one meal a day.
Now, one meal a day or OMAD is basically a form of intermittent fasting. So intermittent
fasting, your traditional intermittent fasting is fasting for 16 hours, eating all your meals
within an eight-hour period. Now when you do one meal a day, you're basically doing
a 22-hour plus fast. And so, the question becomes why in the world would you want to
do this? So basically, intermittent fasting offers great results, tons of benefits. But
what happens is when you do one meal a day, it really amplifies all these benefits. You
start taking autophagy into consideration, you're going to get some better results there.
When it comes actually burning the fat off your body for energy, much better results
there cause you're extending that fast. When your body starts really mobilizing those fatty
acids and starts burning those ketones for energy is going to be somewhere right around
the 14-hour mark. And now if you're doing traditional, intermittent fasting means you're
getting a solid two hours of fat burning. If you're doing one meal a day, you're going
to get many more. So, you can see there by going and extending that fast to 22 plus hours
eating your meals within a one to two-hour timeframe, you're going to get much, much
better results. And so regular 16 and 8 - extremely beneficial. One meal a day - just amplifying
those benefits a little bit more.
Now the next thing here is who can do this? Now, pretty much anybody can do this. There's
a couple of things that you need to take into consideration. First of all, some different
women may have problems with it. What can happen when you're doing one meal a day, essentially
it just stresses your body a little bit too much in. What will happen is it can start
messing with your hormones. It can start messing with your regular cycle, and so if that's
the case, what you want to do is back off from one meal a day. Now, most women can do
one meal a day, a couple of days a week. Some women can get away doing it every day. if
that's what they choose to do. It doesn't seem to affect them, but it'll have an impact
on some. So, what you have to do is just watch that and it's really not worth doing if it's
really throwing off your hormones and causing issues for you. 16 and 8 fasting is very beneficial.
You don't have to be in one camp or the other. Typically, what I like to do is switch it
up anyway. Now, another person that might struggle with doing one meal a day, someone
who has some different metabolic issues, so if your prediabetes, diabetes or you just
have some hypoglycemia, hyperglycemia swings going on, what you'll do is find that you'll
struggle with it a little bit more. This is very beneficial for these people in order
to help create stability, but what happens is you still struggle with it in the beginning.
And so how to get started especially if you're someone who has some metabolic issues. What
I recommend is that if you want to go and do one meal a day, essentially you don't just
jump into it from a three meal a day lifestyle. What you do is you just start slowly implementing
it into your lifestyle. For example, here - when we look at someone who wants to start
implementing this in, what they can do is start fasting for like 14 hours and then they
can do that for a week and then 16 hours and do that for a week and then go to 18 and 20
and even up to 22 there. Now, the reason that it's beneficial to do it that way is because
a lot of people, they wanted to dive right in headfirst and then they crash and they
feel terrible and they say, this doesn't work for me and it's not sustainable and they give
up. It's worked for so many people. If this is something that you choose to do, that you
want to do, it's very beneficial and it works very well. It's just that you have to be reasonable
about it and you have to just slowly get into it. So, make sure that you're eating, first
of all, quality diet, which we'll talk about in a second. But also, we want to just get
into it slowly. And even if you're doing regular 16 and 8 intermittent fasting, you can go
in, just kind of do all right now I'm going to go from a 16 hour fast to an 18 hour or
to a 20 hour and just slowly expand that fasting window until you're where you want to be with
one meal a day.
Now, next question is what to eat that I get a lot. So, this question is important because
a lot of people say, well you have to do Keto and a lot of people say you can eat whatever
you want because the great part is you're still going to burn that fat even though you're
eating all that trash. Well, you don't have to do keto cause some people don't want to
and it's just too strict of a diet for them. And then on the other hand, you don't want
to be eating a bunch of junk food. You don't want to be doing this whole fasting thing
where you're putting stress on your body at a physiological level, which is a healthy
stress, but then you're stressing it out in a bad way by eating foods that are loaded
with toxins and a whole bunch of terrible ingredients and a whole bunch of sugar causing
metabolic issues. So, what we want to do is be somewhere right in the middle typically.
So first Ketogenic Diet, if that's what you choose to follow, great diet, but also a good
low carb diet. Now, ketogenic diet is going to be 50 grams of carbohydrates or less and
low carb is going to be a hundred grams of carbohydrate or less. Now I'm typically right
in this low carb range. That's what makes me feel good. That's how I typically go about
doing this. So, you want to make sure you're following a good whole food diet, low carb,
and that's going to be how you get the best results there.
And then should I do one meal a day daily? So, I like to do some fasting confusion, what
I call it, or metabolic confusion. See, when we do things consistently with the body, typically
we plateau. If you do the same exercises, you plateau. If you are going and eating the
same diet, typically you plateau and even when you are doing the same fast day after
day, typically you'll plateau. So, what I like to do is switch it up. I like to do one
meal a day, a couple of days a week. I like to do just regular 16 and 8 intermittent fasting
a couple of days a week. And then I'll typically do one or two days where I don't fast at all.
And so, this is done for a couple reasons. First of all, like I said, when you go in,
you change up your fast and you get better results time and time again. I see this where
people are just, you know, they have a rigid schedule and they plateau eventually and they're
not really seeing much benefit. Then I have them switch it up and they see much better
results. But I also do this personally because of my exercise routine and I have a family
and sometimes it's nice to just be normal and sit down for breakfast with your family
every once in a while. So, go ahead and do what's right for you there.
A couple of quick tips because when you're doing one meal a day, there's some different
things you can run into that are just frustrating and one of them is hunger. So, drinking black
coffee and using that in a way to stop the hunger throughout the day is really beneficial.
So instead of getting up first thing in the morning like most people do, and drinking
coffee, hold off and wait until later on in the day. Use it is a way to help just kill
that hunger down. You can also do tea as well. Now when it comes back to coffee, I need to
cover this because a lot of people mess this up. Now a lot of people will tell you that
you can drink bulletproof coffee. Now bulletproof coffee is keto, but it is not fasting. Be
aware that it is breaking your fast. So, if you are someone who likes that keto idea of
drinking a keto coffee is perfectly fine, but it will break your fast. And so, when
we are looking at coffee, we just want to drink it black and and not go and put a stick
of butter in it. So, if you're drinking keto coffee, there's benefits to it, but it's just
not fasting. You can't put 50 to 100 calories worth of butter in your coffee and consider
it fasting cause it just isn't. So, black coffee, tea. Now some people ask me, can I
put xylitol in it, can I put stevia in it? You can get away with a lot of this stuff
while fasting just fine. What happens though, and this is where it becomes really confusing,
is that people who have a really inefficient metabolism, essentially someone who prediabetes,
someone who has diabetes, they'll react to almost anything. And so almost anything can
throw them out of their fast. A little bit of xylitol raises their blood sugar up, a
little bit of stevia can even raise their blood sugar up. So, when we look at this,
if you are very metabolically inefficient, you need to be very strict with it. If you
are a metabolically efficient, then essentially you can get away with using some of these
different natural sweeteners.
Sparkling water is another great tool in order to help with hunger throughout the day. I
like drinking sparkling water. Typically, most of them are like a more mineral based
sparkling water so you can get some little bit of mineral benefit from that.
And electrolyte powder is another thing that I'll use throughout the day. And the reason
I use this as just because I do some long-distance running. So, for those purposes I'll have
some electrolyte issues sometimes. But also, when you're fasting, what happens is your
body starts to shed water as a result of your insulin being very low and it sheds a lot
of those electrolytes with it. So, if you're someone who's doing some running and some
different heavy exercise and you're doing some fasting, well you can start to get muscle
twitches, not feel so good. So I'll add some electrolyte powder in as well. And I'll put
a link to the one that I use in the description.
An apple cider vinegar drink. I like to use the apple cider vinegar. I like the flavor
of it. First thing in the morning, I typically have this. I'll put apple cider vinegar and
a little bit of cinnamon and I mix up this little concoction drink that. It's a great
way to start your day. I'll put the recipe to that in the description below.
And then when it comes to working out, I'll use amino acids. Now when it comes to working
out, a lot of people are doing some weight training. Sometimes it's very difficult to
put on some muscle gain while doing one meal a day. So, I'm a big fan of using amino acids
to do so. I'll use it pre and post workout. Yes, the amino acids will break your fast.
But at this point, it's more about for me going and trying to actually get in and continue
to build muscle. And so, I'll use amino acids and when I do my workout, I typically am going
to try to do that before breaking my fast. The research shows that you're going to get
the best benefits if you do your exercise prior to breaking your fast, prior to that
first meal. And so that's of course why I'll use a pre workout to give me a little boost.
And I'll also even use the amino acids in order to help have those proper building blocks
so I can actually build muscle during that workout.
Now the best exercise. Now a lot of people who are doing one meal a day are doing strength
training. And that's a great exercise and it's great for everybody. If you're a female,
it's going to help tone up your body. If you're a male, you're going to be able to put the
muscle on that you're looking for. And if your aging, then it's going to help you maintain
muscle mass. And then once again, that's why the amino acids are great and the weightlifting
is great as well. So, doing some weight training is very, very good and it fits well into the
one meal a day model. Doing high intensity interval training also fits well into the
one meal a day model.
What does not fit well into the one meal a day model is doing long distance running.
So that's why if I'm ever doing long distance running, I am not doing one meal a day because
I am so hungry, I can't go and run 8, 10, 12 miles and then do one meal a day because
I'm just starving that whole time and it's going to just cause muscle breakdown and everything
else. So that's when I stay away from doing one meal a day is if I'm doing long distance
training.
So, what I will do with this video is I owe first share intermittent fasting resources
with you. You can go ahead and click on a video right up here where I give you a complete
guide to intermittent fasting, teach you everything you need to know far beyond what I'm talking
about here. And then what I'll also do is I'll put a link in the description below to
all the different resources about the apple cider vinegar drink and the electrolyte powder
and all these things that I talked about. I even have actually eight OMAD food plan,
which I'll put a link to in the description below as well.
So, check out all those resources, give this video a thumbs up, share it with your friends.
I’d greatly appreciate that. And if you haven't done so yet subscribed to my channel
so you can get more great videos like this one here. And then check out my other videos
on how you can improve your health. I'll see you in the next video.