2 Meals A Day vs OMAD (EXPERT ADVICE!)


Two meals a day vs OMAD diet which
diet is better if your goal is to lose weight to improve your health to like
drop body fat are you better off just eating two meals a day or should you
just eat one big meal a day that’s what we’re gonna talk about in this video hello everyone my name is Mike Cola and
I’ve been a fitness trainer in gym owner for over 30 years and if this is your
first time here and you really want to improve your fitness health or nutrition
along with me hit that subscribe button so you never miss one of my videos okay
let’s get right on topic let’s talk about the two meal a day diet versus the
OMAD diet first I will go over what the diets are and then I’ll go over how I
personally utilize these diets and then we’ll go over what the scientific
research has to say about these two diets okay the two meal a day diet is
just what it sounds like you’re eating two meals a day I’ve been eating like
this me and my wife have been doing this for like nine or ten years now pretty
much on a regular basis a lot of people would call this the 16/8 intermittent
fasting diet meaning that you’re fasting for sixteen hours and then you’re taking
in all your calories with an eight-hour eating window
some people will eat more than two meals within their eight-hour eating window
but I prefer just eating two meals a day when I’m following the 16/8 diet and
I’ll do this diet 75% of the time six days a week but then on Sundays me and
my wife we do the OMAD diet that stands for one meal a day
OMAD and the protocol I personally follow is 24 meaning that I fast for 20
hours on Sunday and then I taken all my calories in one big like feasting meal
with the whole family friends and you know my parents are generally come over
within a four-hour evening window but a lot but a lot of people take a much more
extreme home at they may fast for 23 hours and taking all their calories
within a one hour eating window what I like to do that 24 on Sundays is
that on Sundays I like to wake up in the morning I have a couple of cups of black
coffee it’s okay when you’re doing this fasting to have black coffee
then I like to take a two hour fasted walk I drink a whole bunch of
mineral water hydrate myself get my potassium get
my magnesium in drinking this mineral water and then I like to take a two hour
fasted walk come back do a little bit of a core work maybe stretch out a little
bit a little mobility movement and I like to have a four hour feasting window
I love it I really look forward to it and I’ll follow this 16/8 OMAD on
Sunday I’ll do this do this for maybe four or five weeks but then I like
personally like I take a diet break okay you know research has shown that if
you’re constantly restricting calories and that’s what happens in my opinion
when you’re limiting your eating window when you only one meal a day it’s hard
to keep your calories up so if you do that this is not a diet a OMAD diet
that I would recommend people doing it long-term every single day it’s really
hard to keep your calories up when you’re only eating one meal a day and
what happens then you get the metabolic effect of calorie restriction where your
metabolism will slow down so I like to take diet breaks every few weeks and
then I’ll leave normally for four or five days or sometimes I like to just do
a refeed days intermittently within the week so for example I might do 16/8 Monday to wednesday that have a feed thing on Thursday you know do 16/8
you know Friday Saturday do OMAD on Sunday and I may just follow that cycle
for a while too so there’s a lot of different ways where you can experiment
with the two meal a day diet or the old OMAD diet okay now let’s talk about what
the scientific research has to say about that about the these diets okay there
was one really good study comparing one meal a day to a three meal a day diet
without calorie restriction meaning that they wanted to keep the participants
calories up just to see what happened I mean will people lose weight what
happens to the bloodwork of these individuals when they’re only eating the
same amount of calories in one big meal they did 24 similar to what I do on them
Sundays or if they eat three meals a day and this is what the research determined
they said that the group who ate only one meal a day with that without restricting
calories actually had a good reduction in body fat over an eight-week study
they lost over four pounds of body fat which is really pretty incredible so
this study really does show that if you’re eating the same amount of
calories when you’re consuming them or within one
as opposed to three meals you can lower your body fat so that’s a big plus for
the OMAD diet there were a couple of negatives though one negative that talked
about is that that people were hungry that the participants were hungry when
they were only eating one meal a day and I have to say I do find that you know
when I do my OMAD diet on the weekend but you know I it could be somewhat
thrown off because I you know I just walked two hours and I did a little bit of a
20-minute workout so I’m pretty hungry when it comes to on my four hour eating
window so there’s a little bit of negative of doing the OMAD diet the
other thing um that showed up in the study is that for some reason the
participants blood pressure systolic blood pressure was elevated from the
group who only ate one meal a day compared to the group away three meals a
day but the researchers you know made it in the notes of the studies saying that
could just be maybe the normal circadian rhythm for example they were taking the
participants blood pressure late afternoon and you know people’s blood
pressure does go up as the day goes on plus they reference another study that
that did have calorie restriction which compared one meal a day to three meal to
3 meals a day and there was no one increase in blood pressure there plus I
I’ve looked at a lot of intermittent fasting type studies like 16/8 type
studies and actually I’ve even looked at some studies that showed improvement in
blood pressure reduction like blood pressure from limiting your couch to an
eight-hour evening window okay so that’s one there’s some pluses some negatives
to the OMAD diet there now let’s look at another study I like to study cuz I’m
a weightlifter and I lift weights all the time
comparing the 16/8 diet to a more traditional three meals a day diet and
plus the same thing with this study they did not restrict calories they kept both
both groups ate the same amount of calories one group did a 16/8 protocol
where they fasted 16 hours take it took in all there calories in a 8 hour eating window and
the other group just eat three meals a day both ate the same amount of calories
but they did lift weights on a regular basis doing this eight-week study and
actually similar to the OMAD diet the group that did 16/8 who fasted actually
dramatically reduced their body fat over 16% compared to the group who ate three
meals a day they only had like a two and a half percent reduction in body so that is another big plus another big plus for this 16/8 diet so so what’s
the takeaway from this like which time should you do the 16/8
should do the OMAD you know how lot has to do with lifestyle actually both
diets I think are very effective for lowering your body fat I also think for
improving your health there’s so many health better so I’m gonna link up the
video I did about the 16/8 intermittent fasting diet and all the
health benefits you get from being in a fasted state things like increased
insulin sensitivity What coffee autophagy there’s so many hormonal benefits to being in a
fasted state but you have to figure out for your own personal life what works
best for you I think OMAD is a great short-term strategy something you would
do it intermittently maybe once or twice a week I don’t think you usually do
there’s a long term everyday because you’re gonna be restricting calories you
know too much with too long your metabolism is actually gonna slow down
no matter what when you lose weight your metabolism does slow down called the
metabolic effect like you just need less energy to stay alive but you’re smaller
you know you’re consuming less but when you do extreme calorie restriction you
can slow your metabolism down more than restricting calories intermittently
that’s where the OMAD is a good maybe one or two twice a week long-term
strategy but I think long-term I think you can do 16/8 like I do it 75 80
percent of the time good you can get in a good amount of calories eating just
two meals a day I think two meals a day is a great long-term strategy to lose
weight to improve your help with taking some diet breaks just how I do it okay
well I hope you like this video if you did like the video give me a thumbs up
you know subscribe to my channel if you’ve been experimenting with 16/8
and have some questions about he has some good or bad experience with it
leave a comment I’d love to hear about it okay take care we want to have a
wonderful day

10 thoughts on “2 Meals A Day vs OMAD (EXPERT ADVICE!)

  1. Great info, Mike! The diet breaks are something I'm seriously going to consider. Keep up the good work 👍

  2. Many 100 year olds eat 2 meals a day.
    Isn't Valter Longo advocating this eating strategy for longevity a well.
    Eating two times a day with something small in between. (2.5 times a day)

  3. Intermittent fasting and 2 meal diet for me. I ditched protein shakes and I look better. For some reason protein shakes make me bloated even if no milk or lactose free shakes. Strange but….
    My first workout 1989 and still training. Never missed a week.

  4. I’ve been struggling with chest and belly fat for a while now and I really don’t want to lift weights
    Can you help me please

  5. Hey I did 2 meals a day till I started gaining weight I dont think it was doing just two meals a day it was what I was eating and also! Could you do 5 days of 2 meals a day and 2 days of refeed days?

  6. Glad you shed some light on 16/8 switching to OMAD. I've been curious about if it's too much on a constant basis.

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