OMAD: How to Safely and Comfortably Follow One Meal a Day

In this video, Dr. Berg explains the concept of OMAD (One Meal a Day) and how it can be a beneficial approach to eating. OMAD involves shrinking your feeding window down to about one hour, where you consume all your food for the day. This eating pattern, along with a ketogenic diet, helps reduce insulin resistance and promotes weight loss. To make OMAD safe and comfortable, Dr. Berg recommends becoming fat-adapted first, gradually shrinking your feeding window, and focusing on quality foods within that one meal. He also suggests incorporating intermittent fasting and adjusting the macronutrient ratios based on individual needs and goals.

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Key Insights:

– OMAD (one meal a day) is a form of intermittent fasting where you eat only one meal within a shortened feeding window of about one hour.
– OMAD is a powerful way to reverse insulin resistance and save time spent on eating and meal preparation.
– Before starting OMAD, it is recommended to become fat-adapted by following a ketogenic diet and reducing carbohydrate intake.
– Gradually shrink your feeding window from 12 hours to 8 hours, 6 hours, and eventually to a one-hour window for OMAD.
– To make OMAD safe and comfortable, avoid crashing your metabolism by not significantly cutting your calorie intake below 70-80% of your normal energy requirements.
– Focus on consuming high-quality foods, such as an omelet with vegetables, using organic, grass-fed ingredients.
– Consider incorporating bulletproof coffee with butter and MCT oil, as it does not significantly affect insulin levels and can extend your fasting period.
– Aim for a macronutrient distribution of approximately 75% fats, 20% protein, and no more than 5% carbohydrates.
– OMAD may not be necessary or suitable for everyone, so listen to your body and adjust your approach according to your goals and personal preferences.
– Once you’ve achieved your desired weight and health, you can experiment with different variations of low-carb diets and feeding windows to find what works best for you.


What is OMAD or one meal a day? Well, it’s exactly what it sounds like – you just eat one meal a day. You shrink your feeding window down to about one hour, eat all the food within that window, and don’t eat for the rest of the day. Along with a ketogenic diet, intermittent fasting and OMAD are variations of cutting back carbs and reducing insulin resistance.

Insulin resistance is driven by the amount of carbs you eat and how often you eat them. Eating carbs stimulates insulin production. To reverse insulin resistance, you need to cut back on carbs and eat less frequently. The extreme version of this eating pattern is eating only once a day.

Eating one meal a day has several benefits. Firstly, it is a powerful way to reverse insulin resistance. Secondly, it saves time as you don’t have to spend as much time preparing and eating meals. Lastly, it gives your body a break to repair and rest.

To make a safe and comfortable transition to OMAD, it is recommended to first become fat adapted through a ketogenic diet. Start reducing carbohydrate intake to train your body to burn fat. Then gradually shrink your feeding window by skipping breakfast and eating within a shorter time frame.

To ensure safety, it is important not to crash your metabolism or starve your body. Cutting calories too much can send your body into preservation mode. It is advisable to keep calorie intake around 70-80% of your basic energy requirements.

Since consuming all your required nutrients in a single meal can be challenging, it is important to focus on quality foods. Include nutrient-dense options like omelets with vegetables, olive oil, and raw organic cheese. A trick to supplement your one meal a day is to have bulletproof coffee in the morning, which contains butter and MCT oil, providing minimal insulin response.

The ideal macronutrient ratio for OMAD is around 75% fat, 20% protein, and no more than 5% carbohydrates. However, individual tolerance may vary. It is crucial to find the balance that works best for you.

OMAD is not necessarily a long-term approach. If your goal is weight loss, you can try it for a few months and then incorporate regular keto and intermittent fasting. Aim for 80% fat, 15% protein, and a maximum of 5% carbohydrates.

Once you have achieved your weight loss goals and feel stable and healthy, you can experiment to find the eating pattern that suits you best. It is recommended to stick to a low-carb diet and intermittent fasting with a feeding window of 6 to 12 hours.

It’s important to understand the underlying principles of OMAD and tailor them to your individual needs and goals. By sharing this information, we can help more people understand and achieve better health.