When you eat your meal with omad makes all the difference in the world one meal a day is literally one meal like so when you eat that meal. That is the biggest lever that you can pull. Okay, we talk about on this channel like circadian rhythms, environmental cues, like when you time your food aligned with when it’s light out when it starts.
It makes such a big difference, and one of the things that i am such a proponent of is stacking. Most of your calories earlier in the day and slowly tapering them off as the day goes on, because most storage genes are aligned with us in the morning like we can get away with eating more in the morning and actually use it as fuel anyhow, i digress, But i wanted to outline a pretty prominent study, one of the only studies surrounding the world of one meal a day, and i want to outline why it showed some flaws with omad. I’M not an omad fan, but i still feel that it’s my duty to outline this for people that do owe matt.
So, let’s break it down. So this study was published in the journal metabolism and it was what is called a crossover study. Crossover studies are my personal favorite because they get rid of a lot of the biases with controls. So what that means is they had two groups in this case 21 individuals.
One group did omad okay, they ate one meal a day for eight weeks. The other group ate three meals per day for eight weeks, then they crossed over. Hence the term crossover study they crossed over. The omad group did three meals a day, vice versa, okay, so the data is very solid, even though it’s not the biggest study in the world right.
Well, when you look at the data, the results were fascinating: omad led to a larger fat loss. In fact, two kilograms on average fat was lost in the omad group, whereas the three meals a day group no weight loss. Okay, well, that’s kind of interesting. The design wasn’t even set up to be caloric restriction.
It was set up to be relative maintenance, maybe a little bit less. The omad group lost fat. The non-omad group did not pretty fascinating and kind of interesting because it somewhat debunks that calories in calories out is the only thing you need to pay attention to i’m not a crazy person.
I know that it matters. Let me make that very clear calories and calories out do matter, but there absolutely are other factors at play that trigger different metabolic environment. If you want to call it that, but okay at first it sounds like this study is all in favor of omad and really it kind of was. But when you look at the data, it showed that the metabolic markers were quite bad.
Like fasting. Glucose was elevated, insulin was elevated, it really just was wrecking metabolic markers. Now i have some reasons behind outside of like the basic stuff: i’m not a fan of trying to stack all your calories with one meal.
Okay, there’s something that you can trigger called metabolic. A gridlock like your mitochondria, do not like to try to process fats and carbs. At the same time they operate well on one or the other.
So when you’re loading a bunch of stuff yeah, there could be like a metabolic sort of inflammatory response that happens, but that wasn’t even addressed in this particular study. But it’s something that i feel like i do want to mention. Okay, the biggest issue with this study was when they had the people eat. Now, let me ask you a question.
You can put it down the comment section because i’m curious, if you do one meal a day, what time of day do you eat? Most people do eat in the evening time because it makes the most sense, along with your family, like i’m gon na, do omad, where i just fast all day, and then i sit down and have dinner with my family. It makes sense from an ease perspective, but i think that you’re doing yourself damage over the long haul and that’s exactly what’s wrong. With this study.
This study showed that people were eating between five and nine pm. Can you imagine stacking 2 300 calories between 5 and 9 pm when it’s dark out when your body is trying to shut down for the day? All environmental cues are telling you to not eat right now and actually turn things off. I tell most people to stop eating after seven to help them sleep et cetera, et cetera, okay. So what i would suggest is that you break your omad fast in the ballpark of like 11 a.
m, to 2 p.m. 3. P.
M. In the middle of the day, right smack in the middle of daylight hours, so environmental cues are aligned. Okay, now say what you want about omad. I say what i want about omad.
So the reason i mention that is like for, if you want to get your calories in, you, want to get your nutrients in not a bad place to shop for your sort of omad meals right so anyway, that link is down below in the description. Okay, but thomas you say eat in the morning.
Otherwise, like consolidate most of your calories to the morning, if you’re not fasting, wouldn’t it make sense to eat just a big breakfast with omad. Unfortunately, there’s no human studies to look at that, but there are rodent studies and i’ve talked about this in another video, but let’s break it down. This mice study took a look at mice that consumed one meal a day in the morning versus mice that evenly split their meals twice per day or two times per day, right, two meals.
Well, they found that in this case the omad mice they ate the same amount of calories. The omad mice gained weight had high levels of insulin, high levels of fasting glucose, but even worse, they messed up gene expression associated with beta oxidation. They messed up how their body could utilize fat as a fuel source uh. They messed that up and they also messed up genes associated with a circadian rhythm.
So it seems like even like, in the case of omad, somewhat of a potential anomaly where eating it. All. In the morning is actually not that good, and maybe it has something to do with the fact that cortisol levels are high in the morning.
There could be a number of compounding factors that we can look at there, but it looks like the best time of day to eat, with omad is right smack in the middle of the day, and it’s just a little bit cumbersome and in the way. But i also will note that probably shouldn’t do omad more than three or four days per week. Okay, so it really should be like oh mad. Four week i mean it’s like you, don’t want to do it literally every single day, because you need to give yourself a chance to actually recover from that and give your body an opportunity to rejuvenate a little bit.
So when you look at this data, eating right smack in the middle of the day is probably your best bet.