Do THIS Instead of OMAD Fasting (it’s better for long term)
What this covers
Use Code THOMAS2022 for 20% off Organifi's Red Drink w/ Adaptogens: http://www.organifi.com/thomas2022
Instead of doing OMAD fasting, try OMADEOD!
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Timestamps ⏱
0:00 - Do This Instead of OMAD Fasting 1:46 - Issue 1 - Decrease in Calories Consumed 3:32 - Issue 2 - Consuming Too Much Food at Once 4:31 - Tip/Solution 1 - Consume a Greens/Reds Drink on Day You Do OMAD 4:58 - Use Code THOMAS2022 for 20% off Organifi's Red Drink w/ Adaptogens 5:55 - Issue 3 - Time of Day/Meal Timing 6:40 - Solution 2 - Occasionally Shift When You Have Your 1 Meal 7:47 - My Suggestion - OMADEOD 8:12 - Solution 3 - Try OMADEOD
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While one meal a day (OMAD) is effective for initial weight loss, daily OMAD causes metabolic adaptation and circadian disruption that limit long-term success; OMATIOD (one meal a day every other day) preserves OMAD's benefits while maintaining metabolic rate, nutrient diversity, and sustained weight loss.
- Daily OMAD triggers basal metabolic rate reduction as the body adapts to chronic caloric restriction, causing weight loss plateaus
- Evening OMAD consumption disrupts circadian rhythms and metabolic signaling, whereas alternating meal timing or OMATIOD preserves metabolic flexibility
- OMATIOD allows adequate calorie and nutrient intake on non-fasting days while maintaining fasting as an acute hormetic stressor that triggers autophagy and AMPK phosphorylation
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Consuming a large amount of calories in the evening disrupts circadian rhythms and metabolic signaling because the body is normally adjusted to receive calories during daylight hours, not evening hours
“when we have a large amount of calories in the evening time we are wildly disrupting our circadian rhythms okay we are changing the whole paradigm our body is adjusted to be having calories during our daylight hours”
Fasting must function as an acute physiological stressor to trigger beneficial adaptations such as AMPK phosphorylation and autophagy; when fasting becomes a daily routine, the body adapts to it and it ceases to function as a stressor
“we need fasting to be a stressor and if you fast every day and do omad every day you have this extreme stressor that's happening every day to the point where your body just adapts to that stressor”
Low-carbohydrate OMAD presents different considerations than carbohydrate-based OMAD, suggesting that macronutrient composition modifies the risk profile of single large meals
“now if you're doing low carb with it it's a different discussion but it still has a lot of saturated fat a lot of calories a lot of protein that you can't necessarily assimilate all coming in at once”
Daily OMAD causes the body's basal metabolic rate to attenuate and slow down as a homeostatic adaptation to chronic caloric restriction, which is the body's normal adaptive response to sustained energy deficit
“it's the job of our body to adapt and respond to whatever we're doing so it naturally will attenuate the metabolism it'll slow the metabolic rate down to accommodate the fact that you're fasting so much”
When people do caloric restriction repeatedly using the same method, the body adapts metabolically, making the repetitive restriction ineffective over time because basal metabolic rate adjusts downward
“when you talk about caloric restriction in that general discussion it's very clear and very obvious that caloric restriction works but if you do the same thing over and over again your body's just going to adapt to it that's my biggest concern that i have is that you're going to adjust your metabolic rate”
Food addiction is a real neurological phenomenon rooted in brain function, where individuals may have limited conscious awareness of their overeating behavior despite consuming excessive quantities
“because as someone that was super overweight before i understand that a lot of my problem and a lot of the problems that people face in general with weight loss have to do with like what's happening in the brain sometimes i just can't control myself with eating and i especially couldn't before and it wasn't like i was sitting there saying oh i'm eating so much food and i know i'm almost blissfully unaware of it”
Consuming a large amount of calories in a single sitting, particularly high in carbohydrates, can cause blood sugar to spike significantly and create various metabolic problems
“there's some stuff that really indicates that taking in so much at one sitting could actually be quite detrimental especially if you're also eating carbohydrates you're trying to get all this food at one sitting that can send your blood sugar through the roof that can cause all kinds of issues”
Caloric restriction of 15-20% is associated with longevity in populations like the Okinawans and blue zones, making moderate caloric reduction a valid long-term health strategy
“caloric restriction is good in general like the okinawans like any of the blue zones you look at them like 15 to 20 caloric reduction and associated with longevity”
Fasting provides benefits primarily through two mechanisms: caloric restriction and hormetic stress triggering adaptive responses including AMPK phosphorylation and autophagy; caloric restriction alone (without fasting stress) provides similar benefits to fasting in caloric deficit
“the benefits that come from fasting do largely come from ampk phosphorylation and ultimately autophagy and ultimately just caloric restriction people that are in a caloric deficit versus people that are fasting in a caloric deficit have similar benefits but where fasting becomes different is because fasting is a hormetic stressor that triggers massive adaptations”
OMATIOD (one meal a day every other day) is a modified protocol that preserves OMAD's psychological benefits while allowing adequate calorie intake on non-fasting days and maintaining fasting as an acute stressor that continues to trigger adaptive responses
“the thing that i suggest people do is something really funny it's called omatiod that stands for one meal a day every other day i understand liking one meal a day but we need fasting to be a stressor and if you fast every day and do omad every day you have this extreme stressor that's happening every day to the point where your body just adapts to that stressor if you at least do one meal a day every other day then it allows you to still get adequate calories on a day you're not fasting and then have aggressive reduction on the days you are fasting”
OMAD works by putting eating behavior in a constrained temporal box, where the ability to eat is restricted to a brief window, making adherence simple for food-addicted individuals by removing decision fatigue and willpower requirements
“with omad or one meal a day it's nice because we really are putting ourselves in a box like for me as someone that i would consider myself addicted to food especially when i was overweight being in a box and only being able to eat one meal a day made it very simple i would open that door for a short period of time and then that door would close again”
Varying the timing of OMAD across different times of day (breakfast, lunch, or dinner on different days, or rotating weekly) produces different subjective and objective health effects, with timing changes revealing previously masked metabolic and circadian responses
“occasionally do one meal a day breakfast occasionally do one meal a day lunch occasionally do one meal a day dinner or maybe even go in weeks like this week i'll do one meal a day dinner next week i'll do one meal a day lunch next week i'll do one meal a day breakfast you will be surprised at how different you feel each time because the food coming in at a different time of day is very very interesting okay and the cascading effects that it has based upon our circadian clock genes and how it interacts with an environmental cue such as food”
If fasting is no longer perceived as a stressor because the body has adapted to daily fasting, people tend to escalate fasting protocols (from one meal daily to one meal every 48 hours to one meal every 72 hours) in pursuit of continued adaptations, creating a problematic escalation cycle that risks micronutrient deficiency and physiological damage
“if you want to continue to get adaptation you have to keep pushing the envelope further and further and potentially causing damage and micronutrient deficiency if you are someone that could really do that and i don't say that sort of like you know sarcastically or in an asinine way i mean it realistically if you are someone that can please for the love of all things good shift your omad”
OMATIOD allows the retention of OMAD's psychological benefits (simple eating window, reduced decision fatigue) while providing adequate nutrients because non-fasting days permit multiple meals with diverse food sources
“i like one meal a day every other day for people that are addicted to omad and i say addicted casually not to defame or insult anybody it's effective it allows you to continue to do your one meal a day but then on the days you are not doing one meal a day eat breakfast eat lunch and eat a small dinner trust me it is powerful very very powerful because you retain the benefit of omad and i would argue you will probably be able to sustain that mentally longer you'll probably lose weight over a longer period of time more and you will retain your metabolic rate which will help prevent you from regaining the weight okay plus you'll have a more diverse nutrient profile coming in from different foods”
People following OMAD typically experience rapid weight loss for the first few months, but then weight loss plateaus because metabolic adaptation has reduced basal metabolic rate, causing frustration and potential abandonment of the protocol
“a lot of times when people are doing omad they have immense success for the first few months and then it just kind of drops off they continue to do omad because they like how they feel but they run into the problem that they're not losing weight anymore and that ends up just upsetting them and then sometimes they end up reverting back or they end up getting mad at fasting or mad at omad”
OMATIOD practitioners should eat breakfast, lunch, and a small dinner on non-fasting days to optimize nutrient intake and distribute metabolic load across the day
“on the days you are not doing one meal a day eat breakfast eat lunch and eat a small dinner trust me it is powerful”
OMATIOD preserves metabolic rate better than daily OMAD because non-fasting days permit full caloric intake, preventing the homeostatic metabolic adaptation that occurs with daily caloric restriction
“you will retain your metabolic rate which will help prevent you from regaining the weight”
Most people practicing OMAD (fewer than 10% based on speaker observation) do not carefully map out their single meal to ensure adequate micronutrient intake across all essential vitamins and minerals
“i know a lot of people that do omad and i did it for a while myself and i can tell you i'd say less than 10 are actually like mapping out the perfect meal to get adequate nutrients in”
Green and red nutrient drinks are generally counterproductive because people use them as replacements for actual fruits and vegetables rather than supplements, but OMAD practitioners may be an exception where they serve as practical micronutrient sources
“i'm not always a super big fan of like green drinks or red drinks and things like that but i'm not a fan of them generally because what people will do is they'll use them in place of their fruits and vegetables i think doing omad is a practical place to be able to use a good greens drink or to use a good red string to get antioxidants in to get the veggies in to get the micronutrients in”
Most people practicing OMAD consume their single meal in the evening, which compounds the circadian disruption problem by creating a persistent misalignment between meal timing and natural circadian phase
“most people that do omad are consuming their one meal a day in the evening time so that means from a circadian standpoint the body realigns everything for that one meal a day sending blood sugar elevating sending all kinds of digestive signals at the wrong time”
One meal a day is highly effective for weight loss, with many people who have achieved immense success with weight loss using OMAD
“one meal a day is super effective in fact i'd say a lot of the people that i encounter that have had immense success with their weight loss have actually been doing one meal a day”
OMATIOD practitioners can use nutrient drinks (like Organifi) on fasting days to supplement micronutrient intake without replacing whole foods on non-fasting days
“you can always use things like on your fasting days like the organifi red juice you can use their green juice i recommend things like that”