OMAD and Intermitent Fasting

I received this newsletter today and it was an exact question I had to discuss with a friend a couple of days ago. Is following OMAD (one meal a day) eating plan good for weight loss and is it considered fasting? I personally believe it is, in fact, fasting because you effectively fast for over 20 hours every day. It may not fit the intermittent fasting category, because you are doing it every day and therefore it is just a type of meal schedule that you prefer.

IDM is a fantastic program established by Dr. Jason Fung. He is a nephrologist and an amazing resource for information on fasting. He is a world-leading expert on intermittent fasting and low carb diet, especially for treating people with type 2 diabetes. I read two of his three books – The Obesity Code and The Complete Guide to Fasting and found that following him while trying to bring fasting back into my life made fasting this time around easy, enjoyable and very effective.

Anyway, I wanted to share the newsletter here, to be able to refer to it in the future.


Hi Elena ~

One of our brilliant IDM team members, Pete Kaye tackled a BIG topic that comes up in our free Facebook community quite often.


These 4 little letters are often the subject of hot debate in fasting communities, and Pete offered our group quite possibly the best explanation of OMAD we’ve ever heard, including when it’s best used, what it really is, and where it falls in the fasting lineup.

We’ll let Pete explain:

Let’s talk OMAD (a.k.a. One Meal a Day).

A day does not go by at IDM where we’re not asked about OMAD. It’s a very popular subject and for many people who work 9-5 M-F, it meshes nicely into their lifestyles as they can eat their one meal with their families after work.

But many are also shocked to learn it is not a form of fasting as we define it. It’s actually a form of eating; eating one meal a day.

The problem with OMAD is in its repetition. Eating one meal a day is a pattern easily recognized by the body and by doing the same behavior every day, the body does what it does naturally; it adapts. And it’s this adaptation that causes the rub; the body simply slows its Base Metabolic Rate (BMR).

At first when you start OMAD, the BMR stays very high. But after a while BMR inevitably slows down because it does take the body some time to adapt, but it does. First with energy levels, then with other metabolic operations and at some point, as we see quite consistently, BMR just slows down, and the inevitable plateau follows.

If you are trying to lose weight, this is not a good situation. In fact, what we need is just the opposite; a way to speed up BMR. SO how can we do this? There are a few ways…

Alternate Day Fasting, mixing up fasting patterns during the week, and finally longer fasts. OMAD, coupled with a day or two of skipping meals altogether will do it too.

Confounding this argument, there are some instances where OMAD will work. First, there is the person who only has 20-30 pounds to lose. In this case, OMAD works well. Next, there is the class of people who have NO history of yo-yo dieting. The third group are those who are at goal weight, and OMAD is just a good way to do weight maintenance.

Fast on, my friends! Don’t get caught in the OMAD trap! Mix it up; try alternate day fasts; don’t be afraid to join a group fast. We run at least one every week in our free Facebook group the Obesity Code Network (OCN) and members can ask questions freely and get almost real-time answers!

Happy fasting!

~Team IDM”

I am a member of IDM Facebook and find it super helpful and supportive.

To your health,



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