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When do I eat my one-meal-a-day
You already know about the benefits of OMAD —or One meal a day— for weight loss. But did you know what time of the day should you eat to obtain the best results? In this video I describe my daily routine and how it brings me maximum benefits. These include not just weight loss, but for health, fitness, vitality and even longevity. When do I eat my one-meal-a-day? at 11 am, right after my workout routine. It is all based on the science.
If you are going to have one meal a day, it makes sense to have your meal at the most convenient time. However, that is not necessarily what is going to produce the best results. In this video I show my own daily routine and how I have adapted to OMAD. Better yet, I will explain how, by coincidence, I chose the most scientifically sound approach to OMAD timing.
More than 12 hours of fasting
In a previous video, I told you about the Standard American Diet. In it, you go from one eating cycle to another through the day. These cycles never to exceed 6 hours, keeping you in a constant fed state. This is specially true if you eat snacks between your meals. Only at night do you get to fast, while you sleep, but never for more than 12 hours. Hence, you never get to make the metabolic switch. This switch is necessary for us to begin to use our fat storage for energy, and thus, reduce our body fat.
Making the Metabolic Switch
The only way to make the metabolic switch is by exceeding 12 hours of fasting at any given time. This will take us from the fed state into the early fasting state. To make sure that we use our body fat for energy, we need yo do the 18:6 intermittent fasting at least. The OMAD regimen will give us 23 hours of fasting a day. Another popular regimen, the Alternative-day-fasting will take us to 36 hours of fasting. I prefer OMAD because with it we can create a daily routine that we can easily get used to. My daily routine results in science-based benefits for weight loss, muscle growth and overall health.
Here is my own single feeding cycle
The green color represents satiety and the red color represents hunger. My hunger is limited to 2 hours before my OMAD. This is because I adjusted my Ghrelin, the apetite hormone. I explained how in a previous video linked here. Now, I don’t even talk about food before 10 am. This is part of my adaptation to OMAD that takes only 21 days. If you decide to follow this method, you will need to reach 21 days of consecutive OMAD days in order to make the metabolic switch permanent. To be clear, I am including a representation in dark blue for my sleeping hours and in bright yellow my wake hour. I take my meal starting at 11:00 am and I eat for about an hour. Then I work all afternoon, non-stop and without interruptions in my many projects. Starting at noon to 7 pm, possibly stopping for a cup of coffee. At around 7 pm, I spend a couple of hours watching TV with my wife. From 9 pm to 10:30 pm, I do additional work that requires less concentration as my day winds down. Then I go to bed until 6 am. I wake up at around 6 am. At this time I take a cup of coffee and trade options in the stock market from 6:30 am to 7:30 am. I then do my workouts that may include hiking or a combination of calisthenics and tennis. This is usually between 7:30 am and 10:30 am, but it varies quite a bit. I may have 30 min to 1 hour to do any pending work or trading. Then my wife and I make our OMAD.Early Time Restricted feeding
In a recent study, pre-diabetic men were consecutively subjected to two eating protocols with only one difference. The 3 meals in the first protocol were given in a pattern consistent with most American’s eating habits. The second provided the same 3 meals between 8 am and 2 pm. This second protocol was named early time restricted feeding. Because I had long made the decision of eating my one meal a day at around 11 am, you can imagine my pleasant surprise seeing that my new lifestyle had benefits as this study shows, including: — Decrease Insulin levels — Decreased blood pressure — And one that I could have told you from my own experience: A decrease in the evening appetite.
