What Foods To Eat When Eating One Meal A Day?
The OMAD diet has become an extremely popular way of losing weight, boosting the immune system
Improving thinking skills, energy levels and much more.
What happens is when we start eating in a shorter window of time,
our bodies start to metabolise and break down body fat.
Fat is a much cleaner energy source and therefore helps to reduce inflammation in the body,
and trigger various healing processes.
In our previous video we discussed the 10 main benefits of intermittent fasting
and eating one meal a day.
When following this protocol however,
many people aren't sure on what types of foods they should be eating, and how much.
So In today's video I'm going to break down what types of food you should
be eating in your 1 hour window, to fulfil your nutrient needs
and provide all the raw materials your body needs for fat burning, healing and wellbeing.
I'll also explain the top 10 foods recommended
to add to your one meal a day plan, in order to supercharge your results.
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When To Eat My Meal?
The key to following this diet,
is eating all of your daily calories in a 1 hour window during the day.
For example, you could eat your meal between the hours of 5-6pm,
and then fast for the remaining 23 hours until the next day.
The good thing about this diet, is that it's flexible. You can choose the hour you wish to eat.
You can also change this to two meals on days where you feel more hungry,
but keep your eating window as short as possible if you want to enjoy fast fat burning results.
What Types Of Food?
Firstly, It's very important to eat lots of leafy green vegetables
when following this eating plan. These will provide minerals like potassium and magnesium
which help your body switch over to fat burning mode.
Leafy greens such as cruciferous vegetables also support your liver in eliminating fat from the
body and preventing any detox symptoms such as light-headedness and headaches.
So start off by eating a large bowl of fresh vegetables and salad
to pack in the nutrients that you need.
Adding a little extra virgin olive oil to your salad will help you to absorb
some of healing phytonutrients.
Secondly, you will want to prepare your main meal for the day.
Make this a protein rich meal, with lots of grass fed meats, eggs, oily fish and/or shellfish.
Be sure to include lots of healthy fats like avocado, olive oil,
raw coconut oil, grass fed butter, or tallow to this meal. You need more fats when following
this fasting plan as they will be your main source of energy, especially in the beginning.
If you aren't following a low carb protocol, you could switch out some
of the fat for slow carbohydrates like brown rice, quinoa, beans and other whole grains.
How Much Food To Eat?
Many people think they need to eat more food
because we are conditioned to eating 3 meals a day.
However, when you start to fast and eat one meal a day,
chemical and hormonal changes take place in your body which help preserve nutrients.
After only a few days of this protocol, your body adapts and starts recycling nutrients
and makes more antioxidants to help with your fat burning.
So you don't need to gouge yourself with food until you are uncomfortable.
Simply eat until you are full, and then fast until the following day.
Flexibility
The great thing about intermittent fasting / OMAD, is that it's flexible.
Some days you may feel more hungry, so go ahead and eat a second meal if you need to.
Just do it in a short eating window. You can expand this eating window to 5 hours
if you feel that your running low on energy and need a boost.
Then the following day, you can go back to OMAD and repeat the cycle.
The trick is to listen to your body, and overcome the existing eating habits that you have in place.
OMAD will teach you to understand when you are truly hungry and when you are just craving.
Side Effects
When you first start eating one meal a day,
it may be difficult at first because of your mental conditioning and existing eating habits.
It takes at least 3-4 days for your body to adapt to this new eating pattern,
so you may experience headaches, light-headedness, or heavy legs at first.
These effects are perfectly normal, and will go away as your body adapts to the diet.
Just make sure that you eat eating lots of nutrient dense foods in your eating window,
to supply your body with the raw materials that it needs.
You can learn more about overcoming these side effects in our previous video.
Top 10 Foods To Eat On OMAD
Now you know how to get started, let's take a look at the top 10 foods we suggest to eat
in your 1 hour window. These are packed with the nutrition that your body needs for optimum health.
1. Shellfish Shellfish are loaded
with minerals and B vitamins that support the fat burning processes of the body. Mussels, clams,
crab meat, shrimp, cockles and other seafoods are excellent to add to your eating window.
The Vitamin B12 in these helps to boost your blood flow to transport nutrients around your system.
2. Cruciferous Vegetables It's very important to eat a bowl of
vegetables when fasting, to support the metabolic changes that take place. We recommend adding lots
of cruciferous vegetables like kale, broccoli, brussels sprouts, cabbage, arugula and celery.
These will improve mental focus and support your blood sugars.
Add extra virgin olive oil to your veggies to help you absorb their nutrients.
3. Oily Fish To lower inflammation throughout your body,
add lots of oily fish to your meal such as wild caught salmon, sardines, mackerel and anchovies.
These are rich in DHA, a type of Omega-3 fatty acid that is used to build the
structure of the brain. Omega 3-s lower inflammation to reduce the risk of diabetes,
obesity, depression, heart disease and many more illnesses.
4. Seeds
When starting any new diet plan, it's always recommended to load up on soluble fiber.
We highly recommend eating chia seeds, sunflower seeds, flax seeds and hemp seeds.
Fiber helps your digestive system to break down your food and control your blood sugars.
5. Fermented Foods Eating sauerkraut,
pickles, kimchi or other fermented vegetables is an amazing way to boost your Vitamin C levels.
These support collagen production for healthier skin, flexible arteries and joint strength.
Fermented vegetables also feed the friendly microbes in your gut
which have been linked to longevity, neuroprotection
and nerve health. You can use these to replace regular veggies 2-3 times per week if you wish.
6. Meats Meat will often be your main source of protein,
because this supplies all the important amino acids your body needs for your muscles.
Red meats are better to eat on one meal a day,
because they contain more heme-iron, B vitamins and other nutrients that you need.
We recommend grass fed beef, lamb, duck and liver.
Avoid processed meats as these often contain nitrates and preservatives.
7. Drinks During your fast, you can still drink
zero calorie liquids like water, tea, black coffee, green tea, and apple cider vinegar.
These are important to keep you hydrated.
You must avoid soda drinks and artificial sweetened beverages
if you want this diet to work long term, because these disrupt hormones like insulin and ghrelin.
Try not to drink too much coffee however, as this may over stimulate your adrenal glands.
8. Fruit Add low glycaemic fruits to your eating window,
such as raspberries, blueberries, blackberries and strawberries. These are super-foods and
are loaded with healing phytonutrients that have anti-inflammatory effects.
Berries are the healthiest fruits on the planet and will help to build your antioxidant network.
I also recommend lemon and lime juice, to add to a health drink, or in your salad dressing.
9. Nuts You may also
add a small handful of nuts to your meal if you wish. We recommend pistachios, macadamia nuts,
walnuts and almonds. Don’t go overboard with these however, because they will fill you up
very quicky. Nuts provide Vitamin E, a potent antioxidant that supports the heart muscle.
10. Sweeteners Finally, you must avoid sugar at all costs
if you wish to restore your health and reverse any health conditions. Stevia, erythritol and
monk fruit are some of the healthiest sweeteners available, and can be used in low carb recipes.
Bonus: Eggs Eat pasture raised eggs
with your meal, as often as you can. Eggs contain all the building blocks of life and will supply a
broad range of nutrients that your body needs to make hormones, muscle, cells, bone, lymph etc…
Video Summary
Remember that OMAD is designed to be simple, flexible and easy to do.
Here's a few tips on how to stay in control.
1. Plan your meal in advance. Add lots of whole,
1 ingredient foods as found in nature. Don't over complicate the diet with advanced recipes.
2. Don't forget to add salt to your meals. Sodium is a key electrolyte needed by your body
to produce energy. If you feel tired, lick some sea salt during the day.
3. If your feeling tired and weak, eat an extra meal. Just keep it within a short eating window.
Go back to OMAD the following day.
4. Don't restrict your calories. This diet is designed to break eating habits
and bring you into sync with your natural hormonal waves of hunger. Eat until your full, and stop.
5. Avoid processed grains, sugar and refined foods as much as possible.
These are harder to digest and will not provide the nutrition that your body needs.
6. Eat high quality proteins from pasture raised, grass fed animals and wild caught fish. Load up
on extra virgin olive oil and avocado's too. These fats will keep you energetic and focused.
7. Drink water and green tea through the day when you are thirsty. Feel free to
add powdered electrolytes such as potassium citrate, as these will not break your fast.
If you wish to learn more about OMAD and Intermittent Fasting,
please see a link I've shared down below.
Thank you very much for listening, a like is always appreciated and remember to subscribe
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