What To Eat On One Meal A Day | Don’t Mess This Up!

The Nutrition Plan We Follow On OMAD:

What To Eat On One Meal A Day Diet | Don't Mess This Up! is a video that helps people make healthy choices around nutrition while following the one meal a day diet strategy.

What you eat on one meal a day is critically important. Many people are using it a a crutch in order to eat like garbage and still stay thin. The thing that you need to know is that health is not based only on your fat content. Skinny people get cancer and skinny people have heart attacks. Being thin does not equal health.

When wondering what to eat on one meal a day think 50% good fats, 40% good protein, and 10% good quality carbs. This is a rule of thumb but can be a sliding scale based on you activity levels.

Making sure that you get adequate calories on one meal a day is mission critical. Simply because OMAD is a easy way to crash your metabolism if your not getting enough calories. Minor calorie deficits lead to long term weight loss whereas large calorie deficits crash metabolic function.

Stay away from sugary foods and excessive carbs as they can easily lead one into nutritional deficiencies. It is recommended you take a multivitamin while on one meal a day to ensure sufficient nutrient intake.

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  1. Racially Aware Mario on May 26, 2018 at 11:41 pm

    Great information, however I’m in ketosis on OMAD and I eat a huge taco salad with wild caught salmon with organic coconut oil, and I take multi vitamins to help cover any electrolytes I may have missed, I have never felt better in my life. Also 5 days cigarette free

    • Gregory Michaels on January 10, 2020 at 8:04 pm

      @Jon Yes for electrolytes: Potassium, Sodium (pink sea salts) and I get in some Magnesium too. I usually salt my water a bit.

    • Maria Perla on July 24, 2020 at 12:29 am

      Vikas Rajput k

    • caroline john on August 1, 2020 at 12:33 pm

      Fantastic, well done on quitting smoking – your body must love you right now 👍😏

    • Jan Wiget on September 24, 2020 at 10:02 pm

      John Deleonypena Get your electrolytes 0 calorie propel, doesn’t have artificial colors that gatorade has.Also, quitting the stink sticks…I have been cig free for over a year now because, (don’t get upset) vaping, yes it is a substitute and is 95% less harmful than cigs. Example: I caught a cold, slammed it right down with 50mg Zinc every day, swear from the Monday I felt symptoms to the next Monday it was completely gone!!! When I smoked, a cold would immediately go into my lungs, last for 3-4 weeks. Start with high nicotine juice, then taper down. I’m at 3-0mg, started at 50. Vape juices taste so much better, no smoke in yr hair, clothes, etc. And I’ve lost weight in the process. Hope this helps!

    • Dave Barber on April 15, 2022 at 8:50 am

      Stopping smoking as well is such a shock to your body beware.

  2. Russel Burgess on June 10, 2018 at 1:47 am

    A friend of mine did OMAD for more than 30 years. Needless to say, he’s quite used to it. I’ve never known him as fat, but he told me that before he started OMAD he was quite overweight.

    • Me on December 12, 2018 at 5:00 pm

      31 years ago? Wow.

    • Amon Chhetri on January 2, 2021 at 5:54 am

      so does he look still young?

  3. Geoff Hill on June 26, 2018 at 11:41 pm

    Hi Doc, I’m starting to get into OMAD but I’m having some trouble sorting out my meal. I’m currently on a 2100 calorie a day limit to lose weight, which would allow 1050 calories in fats/oils. Was just wondering if you (or anyone else) had any suggestions on how I can make that amount up. I’ve looked at some meal ideas but I can’t see where the 50% in fats is coming from.

  4. Alchera on June 29, 2018 at 6:28 am

    I’ve been on a ketogenic diet for four months and I recently cut my eating window to only two hours a day. I have lost 15 kilos so far, I dropped from a size 12 to a size 8 and I feel better than I ever have before. I lost my insomnia, anxiety, migraine headaches, joint pain and eczema. I have tons of energy and and confidence and no cravings or hunger at all. It was so easy to stick to, If only I had done this earlier in my life…

  5. Liv Chesy on August 2, 2018 at 11:50 am

    Hi! Dr. Nick, I’m following Omad Monday Wednesday and Friday and i do 20:4 in between. I also follow your advice on Keto and I’ve lost almost 50 lbs since January. My question is, is this a good routine to follow long term? Is there any downside on this healthwise?

  6. Harbie Dent on August 19, 2018 at 6:45 am

    I have been doing this since March and I love it!😍 I am a little person so weight is VERY important to me for my confidence and comfort. I find that I think about food ALL the time and have found that this is a MUCH better way to live 🙂

  7. Charles Colemon on August 26, 2018 at 5:09 pm

    Dr. Nick Zyrowski,

    I’ve been eating like this for a while with great results. I do hear a lot of people decrying “carbs” as a whole. As a plant based eater who was insulin resistant (blood glucose readings over 600 when I tested after working in the field and eating fast food daily (burgers, fries, pizza…on the way from one jobsite to another) and “feeling strange” while experiencing changes in my eyesight and constant thirst and urination – as much as every 15-30 minutes at times) my adult son was diagnosed with diabetes and I decided to take my own readings because I’d been “feeling weird.” I know I needed to change.

    I’d been a vegetarian in my earlier years and was able to maintain a healthy weight and never became ill except for one long bout with an upper respiratory infection caused when a patient turned and sneezed on me as I was putting a blanket on her. I did gain weight as my intake of highly processed, technically vegetarian convenience food began to make up more of my diet…Cheetos, Oreos, white flour, white sugar, basically refined carbs. I think the issue is not so much Carbs as Refined Carbs. Now I eat unrefined, high fiber carbs and have no issues with energy, fatigue, excess body fat, or even metabolic issues as the carbs and fiber form a symbiotic, metabolic relationship. I’d like your take on this, btw…I’m a new subscriber and, like I said, I’m intermittent fasting on a plant based diet with great results.

    Thanks for sharing the information.

  8. April Fierce Family G2G on September 2, 2018 at 11:43 pm

    Great video!! I started with IF in Jan for 2 weeks and then discovered OMAD. It has changed my life and really got this down to a science now. With fasting, dry fasting and what Autophagy can really do for you. I’ve gone from 236 pounds to currently 166. My goal wt is 135 and still have a way to go! When fasting you need to do it right.

    • Samantha Joelle on December 27, 2018 at 6:16 pm

      Fierce Family How do you fast right??

    • Mrs. Almuflihi on March 1, 2019 at 1:36 am

      Yes please update us on the specifics please, im new to this plan n curious about what good omad meals consist of.

  9. Nafis Delacruz on December 18, 2018 at 11:07 am

    love your content! thank you 🙂

    am hoping you or a fellow commenter could help me. you mentioned it is risky to eat too little, as it can affect your metabolism, but you never stated how little is too little.

    (these numbers were found through a nutrition site) my bmr is roughly 1850, my lifestyle is currently sedentary, so my caloric needs are 2220 for weight maintenance.

    i am doing omad most days, with occasional breaks where I do 16/8. I have been aiming for a 500 calorie deficit, so as to lose a pound a week. i’m eating about 1720 calories, but sometimes drop into the 1600s.

    is this a healthy and sustainable caloric deficit? it seemed reasonable to me, but i want to be sure as i really do not wish to damage my metabolism. i have been doing intermittent fasting for about 3 months, maybe about a month of doing omad. really enjoying it thus far, and wish it to be lifelong. just wanna make sure i’m not losing much lean mass and hurting my bmr

    i must add this i have been under the impression that one shouldn’t eat less than 1300 calories ever, but recently read that it varies between sexes and that men shouldn’t eat less than 1800. this confused and concerned me a bit, since i am not sure what is correct and since 1800 is a little above the 500 deficit i’m aiming for, respectively.

    thank you for reading this and for your help

  10. zee k on February 27, 2019 at 12:48 pm

    I started keto then low carb but now I do one meal a day. I always make sure my meal is more keto and I get all my good fats and protein and low carbs. It works great for me and I feel great. thanks doc you are the best

  11. AKBuilder762 on April 1, 2019 at 1:57 am

    I love the fact that I’m not hungry all the time now and I’m not a slave to food.
    I do 20 hour fasts with a 4 hour window to eat my one meal and its awesome.
    Im losing weight and feel great doing it.

    • CC DRONES on March 9, 2020 at 5:50 am

      Please tell me you dont eat your peas one at a time with a fork?

    • djromana17 on July 20, 2020 at 12:10 pm

      Now if only I could find a way to not be a slave to my corporate job…

    • Max Steel on April 20, 2021 at 11:29 am

      I’m 48 male 230 pounds I’ve lost 16 pounds but now finding it hard to use 2000 calories

    • Gabriel Ort on May 20, 2021 at 5:00 am

      Pet Peeve: People drop these “jewels” and then answer ZERO questions!

    • Debbie Klose on August 20, 2022 at 2:49 pm

      @jayrush01 I can see how it could take 3-4 hours to consume all the needed nutrition and calories with OMAD.

      My stomach would be hurting to eat all that’s needed in 30 min – 1 hour.

  12. Lexxi Paul on April 23, 2019 at 3:26 pm

    Focusing on non GMO and Keto has been challenging, and a little expensive, but so so worth it. I read all labels and truly try to keep it whole.

  13. Jason Hurst on May 22, 2019 at 10:21 pm

    Great video Dr. Nick. I’ve had Type 2 Diabetes for over 20 years, have peripheral neuropathy in my legs and feet which caused a severe heel ulcer which needed 2 debridements a year and a half ago. I weighed 360 lbs with HbA1c readings of 14 – 22 mmol/L. I couldn’t walk more than 2 steps without my walker. I was SUBSERVIENT to food. CRAP FOOD!

    When I was discharged from the hospital in February 2018 I was ashamed of how I looked, and was sick and tired of always feeling and being SICK and TIRED! I decided I NEEDED to CHANGE.

    I began eating a Paleo diet, then a few months later began doing Keto, and have never looked back. A short time after that I incorporated Intermittent Fasting.
    My HbA1c lowered to 4.8, & 5.8 mmol/L. I lost 60 lbs.
    However I did not appear to be losing much actual body fat and after learning about Insulin Resistance and how it makes it very difficult for fat to be burned, I quit taking my 2 insulins. I also alternate from 2 meals per day and OMAD with generally 20 – 24 hrs between my last meal and the next. I don’t find it difficult at all to go long spans without eating. I have way more energy, and I have begun to do balance exercises, and do some walking without my walker. I have even walked unaided (and not holding onto the railing)UP and DOWN the stairs in my apartment building.

    I believe it all works synergistically; but the 2 biggest factors in pushing me into full blown ketosis were quitting my Insulin, and going to OMAD.

    Since dropping the insulin & eating OMAD on May 12th, I have lost 15 lbs, & 2″ around my waist.
    I’m never looking back.

  14. The Corbinator on June 18, 2019 at 12:51 pm

    I have been keto for 18 months eating 2 meals and doing IF, but have basically maintained for over a year. Been thinking of doing OMAD and seeing what can kick start for me the next few months. This was a big help!

  15. Stephanie DeBorde on August 10, 2019 at 11:00 pm

    Also I did do the carb diet a few years ago. I lost 80 lbs. in 9months. I was super strict about all carbs. I did weight 215, now 138 just wanted to try this diet to loose a few lbs & hopefully get toned up. 🙏🏻 Plus after I did that diet it turned me against a lot of carbs. I still don’t want to eat them. Like bread, pasta, rice, corn, ketchup, bbq sauce etc. & all sweets. I only want an eat fruits as my sweets.

  16. Chilipickle on August 23, 2019 at 11:45 pm

    Eating once a day really makes you appreciate what’s on your plate.

    • Caleb Oliver - Real Estate Agent - Personal Finance on April 19, 2021 at 7:46 pm

      Very true and you want to nourish your body, NOT just shove salt/sugar/fat down your throat!

    • Keyernest brown on June 3, 2021 at 11:29 pm


    • JP Z on July 2, 2021 at 5:41 pm

      100% percent agree.

    • Ken Ross on July 3, 2021 at 5:03 pm

      Amen to that

    • Did Sid on August 6, 2022 at 4:01 pm

      I once ete nothing for 5 days .

  17. Donald Sunny on December 7, 2019 at 1:15 pm

    I was recently diagnosed with a fatty liver. I was also overweight, and also had high blood pressure. I did the one meal a day for a month and my liver is now back to normal, I have lost over a stone in weight (13.5 stones to 12.1 stones), and my blood pressure is now back to a healthy reading. I also feel a lot better with more energy. I have a treadmill at home and can run for longer and I am not out of breath at the end. I am also saving money and watch what I eat. I make what I eat count. The first week was hard as my body adjusted to not having regular meals, but after a week I didn’t feel hungry. I drank a lot of water throughout the day. This worked for me but may not work for everyone and may also be dangerous. get some medical advice before giving it a try. I BELIEVE THE ONE MEAL A DAY IS THE ANSWER TO AN OVERWEIGHT SOCIETY AND A LOT OF THE PROBLEMS THAT COME WITH THAT.

  18. Pat Pace on December 18, 2019 at 3:39 pm

    Thank you! Very helpful. I’ve been IM and water fasting various fasting lengths for 3 weeks. Great information which I am integrating into my plan.

  19. Dr. Nick Zyrowski on May 8, 2021 at 5:30 pm

    🔥Watch This Video Next 👉 The 6 Amazing Health Benefits of One Meal A Day (OMAD): https://youtu.be/DnwnkkuoMCY

    • E E on August 18, 2021 at 2:41 pm

      I’m a 38 year old woman, 5’0 and 220 pounds. I’ve lost 15 pounds prior to IF through – a healthy diet, consistent exercise, etc. I eased into it – dropped sweets, then most sugar (still ate fruit), then most dairy (it’s a problem for me). I was eating too much as well so I reduced quantity of food.
      Then I started IF. Easing in with first 18:6 then 20:4 and now OMAD. I’m excited because IF gives me hope.

      I still can’t figure out how many calories I should eat and counting is tough. The calculator states that I need 2,479 with moderate exercise and that my BMR is 1,600. I don’t think I’ve even reached 1200 with my one meal. I’ve added fat to my meal. I hope I can do this, however I may have to go back to 20:4 to reach that amount of caloric intake

  20. Prema Prakash on July 4, 2022 at 2:11 am

    Thanks a lot for this video doc. You’ve discussed some very important points in it and I will surely keep these in mind going forward.

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