This is the complete guide to One Meal A Day – OMAD – 23 : 1 – Intermittent Fasting diet.

In this article, you will find details about,

What Is One Meal A Day – OMAD – 23:1 Diet?

One Meal A Day diet is a method of fasting.

One Meal A Day is a kind of diet in which you eat only one meal a day.

You fast for 23 hours time and eat a mega meal in 1 hour time.

One Meal A Day diet is also shortly known as ‘OMAD’

One Meal A Day diet is also known as the ’23 : 1′ diet.

one meal a day omad

Duration Of One Meal A Day Diet Fasting Window

23 hours fasting window.

Duration Of One Meal A Day Diet Eating Window

1 hour eating window.

Drinks Allowed During The One Meal A Day Diet Fasting Window

During the fasting window you can drink

Black coffee
Black tea
Green tea

Technically you can drink anything that does not have calories during your fasting window.

Note : You should add sugar and milk to any of the above. Sugar and milk – both have calories and will break will your fast.

Even then if you don’t have the feeling of satiety, you can drink one or two tablespoons of coconut oil during the fasting window for some days to get accustomed.


Electrolytes are a very important source of energy during the fasting window.

To get sufficient electrolytes, we recommend taking 2 tablespoons of himalayan rock salt during the fasting window.

You can either mix 2 tablespoons of himalayan rock salt in 1 liter water bottle and keep sipping it throughout the day.


You can just swallow 2 table spoons of himalayan rock salt and gulp half a liter of water.

Himalayan rock salt
Use only himalayan rock salt
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What Can You Eat During The One Meal A Day Diet Eating Window?

You have to eat a mega meal during the eating window.

It will be better if your mega meal consists of whole foods combined with vegetables.

Is One Meal A Day Diet Only For Keto Followers?

No. One Meal A Day is not a diet meant only for keto followers.

It can be followed by anyone, – it does not matter if you follow keto (or) not.

A Typical Keto One Meal A Day Diet OMAD Meal

Bone Broth Soup

A Typical Non-Keto One Meal A Day Diet OMAD Meal

Fruit Juice

Typical Timeline Of A One Meal A Day Diet Follower

Breakfast One Meal A Day
6 am : Black Coffee (or) Green Tea
9 am : Breakfast OMAD : Mega Meal
4 pm : Black Coffee (or) Green Tea

Lunch One Meal A Day
6 am : Black Coffee (or) Green Tea
12.30 pm : Lunch OMAD : Mega Meal
5 pm : Black Coffee (or) Green Tea

Evening One Meal A Day
6 am : Black Coffee (or) Green Tea
11.30 am : Black Coffee (or) Green Tea
5 pm : Evening OMAD : Mega Meal

Dinner One Meal A Day
6 am : Black Coffee (or) Green Tea
11 am : Black Coffee (or) Green Tea
4 pm : Black Coffee (or) Green Tea
7.30 pm : Dinner OMAD : Mega Meal

You can adjust your timings according to your convenience

Can I Exercise While One Meal A Day Diet?

The biggest doubt many have is whether they can exercise during a fasting lifestyle.

The answer is YES.

You can and you should do your exercises normally during a fasting lifestyle.

A fasting lifestyle does not drain your energy in any way. In fact, after you get more accustomed to a fasting lifestyle – it increases your energy.

… and here is another golden tip

Exercising during the fasting window and prolonging the fast after exercise increases fat burning and weight loss.

Pre-Work Out Drink During Intermittent Fasting

Drink a cup of strong black coffee with 1 table spoon of MCT oil 15-30 minutes before you exercise. This will boost your energy for exercise.

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One Meal A Day Diet Do’s & Don’ts


Take electrolytes.
Stay hydrated.
Eat well during your eating window.
Get enough Sleep.
Drink black coffee.


Stare at the clock often.
Don’t eat too much junk during the eating window.
Go longer than your body can handle on any day –
i.e., on some day if you feel you want to eat another meal go for it.
Discuss this with your friends & family.

How To Overcome Hunger During One Meal A Day Diet?

Hunger pangs are just a small-time thought. When you get hunger pangs concentrate on something else like listening to a song, meditating, watching a tv show, reading a book etc. Hunger pangs will go away.

Hunger pangs come like waves. If you can just concentrate on other thoughts and keep yourself busy when the wave is high, hunger pangs will calmly settle down when the wave ends.

Benefits Of One Meal A Day Diet

Weight loss.
Fat loss.
Easy to follow.
Improves insulin sensitivity.
Reduces inflammation.


Vitamin D3 Protocol = Vitamin D3 + K2 (MK7) + Magnesium

Vitamin D3 + K2 (MK7)

Enhances Vitamin D3 and K2 (MK7)
Follow dosage advised on the bottle. Can be taken after any meal.
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Enhances Magnesium
Follow dosage advised on the bottle. Take before sleep.
Buy :
Buy : (if you can afford, this is a great supplement)

Will I Surely Lose Weight If I Follow One Meal A Day Diet

If you follow a Keto based One Meal A Day lifestyle you will surely lose weight and gain a lot of benefits.

Non Keto One Meal A Day lifestyle is a fifty-fifty chance. Some lose weight fully. Some lose weight up to a certain extent and then weight loss is halted.

Medical Guidance

For those who are under any medication, please follow One Meal A Diet only under the approval & guidance of your doctor.

What Is Fasting?

Dr Jason Fung
Dr. Jason Fung

According to Dr. Jason Fung, the ultimate guru of the modern fasting era –

Fasting is the controlled voluntary abstinence of food for different reasons.

Reasons can be any – viz., Spiritual reasons, health reasons, political protest, etc.

Dr. Jason Fung adds –

In fact – if you look back through all of the recorded human history people have always fasted.


Hippocrates – the father of modern medicine quotes –

Our food should be our medicine, our medicine should be our food.

Hippocrates also says –

To eat when you are sick is to feed your sickness.

Benjamin Franklin
Benjamin Franklin

Benjamin Franklin, founding father of the United States said –

The best of all medicines are resting and fasting

Mahatma Gandhi
Mahatma Gandhi

Mahatma Gandhi, profoundly called as the father of the nation of India said –

A genuine fast cleanses the body, mind and soul.

Religion And Fasting

Almost all religions and cultures across the world encourage and practices fasting as a way of life.

Christians fast for almost forty days during Lent.

Muslims usually fast for thirty days during Ramadan.

Hindus (one of the most ancient religions in the world) follow a lot of fasting methods ranging from days to months for various reasons to various Gods.

Buddhism also has many fasting types. Buddhist monks are not allowed to eat after lunch. The Buddha himself did some extreme fasting for 49 days. He became abnormally thin. He then moderated it and recommended mindful eating.

In Herrman Hesses’s novel Siddartha – young monk Siddhartha says to merchant Kamaswami

I can think
I can wait
I can fast

Fasting For Health Benefits

Fasting has been advised by a lot of educated people and intellectuals for many centuries

Luigi Cornaro
Luigi Cornaro

Luigi Cornaro, a Venetian intellectual and patron of arts, living in the 15th and 16th centuries was suffering from severe illnesses due to the result of excessive eating and drinking.

No doctor or medicine was able to get rid of his sickness. But one doctor advised him to practice fasting to get rid of all his sickness.

Luigi survived and got rid of all his diseases. He went on to live healthily and die at the age of 102.

Discorsi Della Vita Sobria
Discorsi Della Vita Sobria

At the age of 83 in 1550, he wrote his first treatise – Discorsi Della Vita Sobria (Discourses On the Temperate Life) – which describes the secrets of his regained health due to a fasting regimen.

Paracelsus – a Swiss-German physician belonging to the Renaissance philosophy era of the 14th and 15th century was a strong advocate for fasting. He said –

Fasting is the greatest remedy, the physician within.

Fasting has been used as a very effective method to get rid of obesity and losing weight for a long time.

The ancient Egyptians fasted regularly on a monthly basis. Thy fasted to cleanse their body and detox unwanted toxins from their body.

They believed that all illness originated from the unwanted food they put in their digestive system.

Herodotus, wrote of the Egyptians describing them as the healthiest of men & women.

In 1965 – Angus Barbieri from Scotland, a 27 year old obese man lost 125 kilograms (275 pounds) fasting for 382 days (thirteen months).

This is the longest recorded and medically supervised fast.

His starting weight was 207 kg (456 pounds) and after fasting for 382 days his weight was 82 kg (180 pounds).

Modern Research

A lot of modern studies and early research suggest initial successes that fasting help decreases the frequency of seizures in epilepsy patients by calming the neurons in the brain.

Off late, Intermittent fasting has been helping many patients who are suffering from Alzheimer’s disease & fits.

Lot of research is also done around fasting and cancer.

To sum it all up –

'Fasting' is where the real Healing starts - Physically, Emotionally and Spiritually.

Fasting is a natural habit of human beings since the paleolithic age.

In the paleolithic age, our ancestors would leave the cave early in the morning to hunt. He does not eat or drink anything when he leaves. After the hunt, he does not eat the hunt there. He carries the hunt back to his cave, roasts it in fire and eat with his tribe in the evening. He has fed only on vegetables and wild berries which he got in between. They have healthily survived only on one single mega meal in the evening.

so, naturally our paleolithic ancestors have been fasting every day for a certain time.

When we have some kind of sicknesses like a cold, flu, fever or headache – naturally we don’t tend to eat and tend to fast. Fasting is a natural instinct of our body for healing our sickness.

This natural instinct to fast during sickness not only happens in human beings, but also in animals.

Faulty Advises Through False Advertisements

Eat breakfast like a king, lunch like a prince and dinner like a beggar.

Breakfast is the most important meal of the day.

The nutritionist & the trainer at our gym says

Break your food throughout the day and eat six small meals so your metabolism stays operating at maximum capacity all day long.

We have been long for now reading and hearing these advises.

But my dear friends,

These are advertisements, not science.

These were just planted in our minds by the cereals and processed food companies out there who cannot sell their products to us if we skip breakfast.

What Is Intermittent Fasting?

Intermittent fasting is following a lifestyle where you eat food only during a particular time and fast for the remaining time.

Intermittent fasting is eating food only during a specific time period in the day and abstain from eating food during the remaining time.

Intermittent fasting is an eating pattern where we skip some meals purposely and eat only during a certain time of the day.

For ex, skipping breakfast and eat only lunch and dinner (or) skipping breakfast and lunch and eat only dinner.

Fasting time is called as the fasting window.

Eating time is called as the eating window.

Science Behind Intermittent Fasting

The science behind intermittent fasting is very simple.

Fasting keeps your insulin level low which increases the burning of stored fat. This results in rapid weight loss.

… and here is a golden tip

Intermittent fasting stimulates fat loss in the belly. It not only helps you loose belly fat, but also tightens the abdomen part getting rid of ugly loose skin.

Benefits Of Intermittent Fasting

Intermittent fasting continuously breaks your cells refreshing them preventing you from contradicting a lot of diseases like alzheimer’s disease, cancer, etc.

Stimulates your brain function, improves your clarity of mind that results in good focus and concentration.

Lowers your blood cholesterol and triglycerides which increases your heart health.

Reverses a lot of diseases including type 2 diabetes.

Rejuvenates your skin, prevents wrinkles in your skin, resulting in age reversal.

Enhances cleansing, strengthening and rebuilding of all our cells through a system called autophagy.

Boosts our immunity system helping fight against infection.

Decreases inflammation.

Increases quality of sleep.

Increases life span.

Stimulates belly fat loss.

Get rid of ugly loose skin in the abdomen area.

Other Different Types Of Intermittent Fasting

Intermittent fasting can be classified into 2 windows –

Fasting window & Eating window.

Fasting Window

The duration you fast is the fasting window.

Eating Window

The duration you eat is the eating window.

12 : 12

12 : 12 intermittent fasting

12 hours fasting window.
You can drink only water, black coffee, black tea, green tea during the fasting window.

12 hours eating window.
Eat your food as 2 or 3 meals during the eating window.

16 : 8

16 : 8 intermittent fasting

16 hours fasting window.
You can drink only water, black coffee, black tea, green tea during the fasting window.

8 hours eating window.
Eat your food as 2 or 3 meals during the eating window.

20 : 4

20 : 4 intermittent fasting

20 hours fasting window.
You can drink only water, black coffee, black tea, green tea during the fasting window.

4 hours eating window.
Eat your food as 2 meals during the eating window.

Alternate Day Fasting (ADF)

alternate day fasting

Fast every alternate day – Full day fast.
You can drink only water, black coffee, black tea, green tea during the fasting window.

Eat every alternate day – 16 : 8 – 16 hours fasting & 8 hours eating.
Saturday : 12 : 12 – 12 hours fasting & 12 hours eating.

Which Fasting Method Should You Choose?

This is totally an individual preference.

If you are new to fasting, start with 12 : 12 & increase slowly.

Expert fasters should keep rotating their fasts to avoid fatigue.

Don’t overdo. Don’t fast longer than your body can handle.

How Do We Lose Weight In An Intermittent Fasting Lifestyle?

Leptin Resistance

Leptin is the satiety hormone released from our fat cells to our brain and tells our brain that it is satisfied with the food the body has taken and it can burn energy. Leptin gives a satisfaction feeling and controls our hunger pangs and lets us exercise with the energy we have.

When you are obese, you have high levels of leptin because you have huge fat in your body as leptin is released from the fat cells. This is the actual job of leptin but if leptin was working the way it should have and gave us the satisfaction factor and controlled our hunger pangs, we would not have overeaten and we would not have been obese.

Somewhere, something went very wrong. Leptin is not working in our body. This is called Leptin resistance.


Insulin is the most important and very closely related factor with losing weight. Without reducing insulin there is no way that we can lose a substantial amount of weight – no matter how hard we exercise and diet.

Whenever we eat food with a lot of carbohydrates and sugar, there is a spike of insulin in our body and our insulin level goes high. The job of Insulin is to convert sugar into fat and store them in our fat cells. Insulin also prevents the use of already stored fat by our body as energy. Insulin also blocks leptin at the brain and deprives us of our feeling of satiety and makes us more hungry. The more the insulin goes and the more hungrier we get. This makes us gain weight.

When we eat food with a lot of fat, very low carbohydrates and no sugar, there is no or very little release of insulin by our body. We have little or no insulin in our blood, our fat cells are free to release their stored energy back into our blood for ours. Leptin also starts working giving us the feeling of satiety controlling our hunger. This makes us lose weight.

When the insulin level in our body is low we don’t get hungry and we feel very active. When the insulin level in our body is high we get hungry immediately and we feel tired.

We keep the insulin level in our body very low and make leptin work by following an intermittent fasting lifestyle. So, we have to avoid foods that make our insulin level high.


Stop alcohol / smoking / tobacco habits immediately – otherwise benefits of intermittent fasting lifestyle won’t work effectively for you.

This guide is not prescribed by an approved doctor or dietitian. It is prescribed out of self knowledge & learning. Show this meal plan to your doctor before starting intermittent fasting lifestyle.

To check your current deficiencies and to record progress, take a blood test before starting intermittent fasting lifestyle and repeat blood test once in four months.

If you are under any medication – especially in the case of diabetes, blood pressure and other lifestyle diseases, do not stop or reduce any medication without consulting your doctor.
Stopping or reducing any medication by yourself will be highly dangerous and is not advised at all.

Visit your doctor periodically, inform him about your progress and get his advise.

We do not advise or support any fasts that are greater than 7 days (or) fad fasts like egg fasts, etc.

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