Elevate Your Fitness, Elevate Your Life

Call Today


The One Meal A Day Diet (OMAD) For Weight Loss

One meal a day (OMAD)

Written by Mike Cola

June 15, 2021

The One Meal A Day (OMAD) diet is an effective way to lose weight and improve your health, but you have to be careful not to overdo it.

The OMAD diet protocol is to fast for 23 hours and then eat one big meal within a one-hour eating window. You can and should drink no-calorie liquids during the 23-hour fast. Most people like to drink black coffee, green tea, and a lot of water. 



One of my personal training clients decided to try the OMAD Diet. I only wanted him to do it two or three times per week, but he chose to do it every day for three months. He had some good and bad results.

For starters, he lost over 20 lbs. in three months. But when he went for his annual physical, he was low in potassium and vitamin D, so I had to modify the OMAD diet for him.


👍 If you want to lose up to 20 pounds in four weeks, check out my4 Week Low-Carb Intermittent Fasting Course “. The ultimate secret to weight loss!


From then on, I wanted him to eat one and a half meals instead of one large meal within a two-hour eating window to make sure he was eating foods that are high in potassium such as avocados, salmon, and celery juice. Additionally, I only wanted him to follow the OMAD diet a few days a week, not every day.

Following this, he was able to make the changes and is doing great. 

Best – Mike Cola Health Coach

You May Also Like…

Meals For Fat Loss

Meals For Fat Loss

Designing your meals for fat loss can be simple if you follow the three steps outlined in this article. Losing body...