OMAD — One Meal A Day — is the most extreme form of intermittent fasting. You fast for approximately 23 hours and eat all your daily calories in a single one-hour window.
Fast for 23 hours. Eat for 1 hour. Repeat every day.
How OMAD Works — The Science
Insulin Suppression
When fasting, insulin stays low. Low insulin = fat burning mode throughout the 23-hour fast.
Autophagy
Extended fasting triggers autophagy — your body's cellular cleaning process. Anti-aging benefit.
Natural Calorie Deficit
Nearly impossible to overeat in one hour. Most people eat 30–40% fewer calories without counting.
Growth Hormone
Fasting raises growth hormone significantly — helps preserve muscle and accelerate fat burning.
Sample Indian OMAD Meal (7:00 PM Window)
Complete Meal (~1,800–2,000 kcal)
- 2 cups cooked rice or 4 rotis
- 200g grilled chicken or 200g paneer curry
- 1 cup dal
- 1 large bowl mixed salad with lemon
- 1 cup palak or green sabzi
- 1 cup full-fat curd or raita
- 1 tsp ghee on roti/rice
- 10 almonds + 5 walnuts
- 1 banana or seasonal fruit
OMAD Schedule Options
Option 1
Lunch Window
Eat 1:00–2:00 PM
Recommended
Dinner Window
Eat 7:00–8:00 PM
Option 3
Breakfast Window
Eat 8:00–9:00 AM
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