Shilpa has been following the OMAD diet, a kind of intermittent fasting where you consume all your calories for the day in one meal
Actor and Bigg Boss 18 contestant Shilpa Shirodkar has had a jaw-dropping transformation, losing over 14 kilograms of weight. Having undergone a remarkable weight loss transformation, she recently shared photos on social media showcasing her dramatic change.
She said during her stint on reality television, a lack of rations kickestarted her fitness journey. But now she has been following the OMAD diet—a kind of intermittent fasting where you consume all your calories for the day in one meal—to lose weight further in a healthy manner.
OMAD, or one meal a day diet, is a practice that many people swear by to help in sustainable weight loss along with improvement in overall health. Even though the content and timing of the meal may vary based on personal preference, those following an OMAD diet mostly restrict their calorie intake to a single meal or a short window of time.
According to health experts, the OMAD diet, apart from weight loss, also helps reduce risk factors for heart disease and lower blood sugar levels and inflammation. However, compared to other fasting regimens, like intermittent fasting, which have the eight and 16-hour fasting, eating just one meal per day is considered one of the most extreme methods.
Most people who follow the OMAD diet mostly consume dinner, in which a snack or two are also allowed. However, many people do not eat anything containing calories during their fasting window.
How does the OMAD diet help in weight loss?
According to experts, to lose weight through the OMAD diet, you need to create an energy defi which can be done by either increasing the number of calories you burn or reducing calorie intake. You can lose weight through the OMAD method by taking in fewer overall calories than you would during a regular pattern of eating. Experts also say an overnight fast of 18 hours or more is associated with decreased body weight compared to shorter fasting windows.
However, according to nutritionists, OMAD may not be ideal for maintaining or building muscle mass as loss of lean body mass is associated with an increased risk of metabolic diseases like type 2 diabetes, cardiovascular disease, or dyslipidemia.
What are the foods you must eat in the OMAD diet?
Even though you may eat just one meal a day following OMAD, it is important to ensure that you consume a wide variety of nutritious foods, including:
- Fruits like berries, citrus fruits and bananas
- Vegetables like broccoli, cauliflower, asparagus, and peppers
- Starchy vegetables like sweet potatoes, oats, and whole grains
- Healthy fats like avocados and olive oil
- Legumes like peas, chickpeas, lentils, and black beans
- Seeds and nuts
- Dairy and plant-based alternative products
- Protein sources like chicken, eggs, fish and tofu
Foods to avoid
Experts recommend limiting highly processed foods like
- Fast and junk food
- Sugary baked goods
- White bread
- Sugary cereals
- Soda
- Chips and crisps
These foods do not have any nutritional value, and eating them too often leads to weight gain and increased disease risk. During fasting windows, the OMAD diet requires people to keep calorie intake to a minimum. In the strict OMAD diet, this means complete restriction of calories.