Intermittent Fasting (IF) is more than just skipping a meal or two, regularly, for better physical and mental health. IF is a way to exercise self control. The ability to go without is strength, self control is a step towards self mastery. And no matter how your day was, when at the end of it you sit down and have your delicious meal, your body rewards you with feel good chemicals and life is just wonderful.
I just completed a 5-day experiment being on OMAD (One Meal A Day). I have eaten only once a day around 6pm or a little later. The concept involves you eating as many calories as you normally do or as you feel and the first important finding is: no way I could eat 3 meals in one sitting. This means I always ended up on a calorie deficit and lost about 1.2 Kg (2.5 lbs) in 5 days.
My only meal started with fruit, flax seeds and cinnamon followed by a large plate of complex grains (red & brown rice or Job’s tears), veg curry, beans or lentils, salad and either soup or eggs/fish.
I drank lots of water during the day, green matcha tea, and coffee in 2 occasions, which gave me a rather nice high for a couple of hours at least. I suppose I don’t drink coffee normally and on an empty stomach the high is even higher!
My energy levels were great and it was really easy for me to exercise while on OMAD:
1st day – 2h ecstatic dance
2nd day – 1.5h vinyasa
3rd day – 1h 45m hike up the Kao Rha mountain
4th day – 1.5h vinyasa
5th day – 1.5h vinyasa
I had some desire for food around breakfast and lunch hours in the first 2 days but none after that. The effect of the appetite regulating hormone ghrelin following my normal meals cycle.
SCIENCE:
Science shows Intermittent Fasting can be very beneficial with a considerable impact on many health markers. OMAD in particular is known to lower heart rate, cholesterol & triglycerides, insulin & blood glucose. And there’s a nice study showing when your glucose levels are low, your reaction to stress is more moderate with less cortisol being released!
More generally, fasting is shown to improve cognitive function, brain structure, and neuroplasticity. It triggers an higher level of AUTOPHAGY (when cells disassemble and remove their dysfunctional components) and thus rejuvenate the body. Fasting boosts the immune system and pancreatic function.
PLEASE NOTE: the OMAD studies I read were designed to make people eat the same calories as the control group (i.e. 2000 or more – 3 meals at once) which I can tell you it’s a torture. I was on whole food and my stomach felt smaller so I got full and satisfied with less than ⅔ or maybe half of the calories I normally eat.
Do not believe people who say you can eat anything in your big meal please! Junk food is very high in calories (so you will easily get to 2000 + Kcal if you eat croissants and fried bacon on white toast) and very low in nutrition. If your big meal is junk you won’t get the minerals, vitamins, fibre and good quality macronutrients your body needs. Adding toxins and inflammatory processed fat, white bleached flour like carbs, sugar, carcinogenic processed meat or fake processed soy products won’t make you a winner in the long run and no-one should ever advise people to eat processed, non-whole food!
CONCLUSIONS:
OMAD can be great for people who have dyslipidemia, food cravings and issues with insulin resistance and higher blood glucose levels and for people who want to LOSE WEIGHT and then maintain a healthy weight.
It felt like a detox and it was. My bowel movements were good and regular. It’s much easier to plan one HEALTHY, yummy and nutritious meal instead of 3. I had no added sugar or any cake/biscuit at all (normally my Achilles heel). OMAD saves you time and money too.
Like most things in life, nothing is completely good or bad and as a nutritionist I always consider individual predispositions, specific health conditions and personal beliefs when designing a nutritional plan.
To get the most benefits and keep a sharp metabolism, OMAD is good to be done intermittently too and I recommend regular cheat days (moderate junk food during those, always, or ideally eliminate junk completely!!! For good!!! It tastes rubbish!!! Treats should be high quality e.g. gourmet burger with grass fed Angus beef better than McDonald’s if you really fancy a burger).
Listen to your body and consider doing this under supervision, working with someone capable & experienced. Particularly if you have a medical condition, I have to write, you better check with your doctor first.
WHAT NOW?
As my body likes to be around 72-3 Kg (21 BMI) I have to eat more Kcal not to lose more weight and I will go back to 3 meals a day. I will however periodically re-introduce OMAD and 16-8 (another type of IF) when I feel I need it.
Intermittent Fasting, alongside prolonged fasting, Yoga, meditation, whole food and various physical activity is now part of my healthy living toolkit – FOREVER
These are some other common types of IF:
16 – 8 fasting
12 hour fasting
The ‘Warrior’ diet (20 h fasting)
5:2 weekly fasting
Alternate daily fasting
If you are interested in learning IF or prolonged fasting, message me. This is my speciality and I can help you getting FITTER, SMARTER and HEALTHIER through changing the way you eat with IF, prolonged fasting & whole food or through a great & wholesome holiday retreat in THAILAND!