A One Meal A Day Carnivore Diet has become popular to lose weight, gain mental focus, and regulate your hormones. While an OMAD Carnivore Diet may work for some individuals, varying your fasting schedules is important to ensure adequate nutrition. If you would to boost your OMAD Carnivore results check our our 30-Day Meal Plan to get started!
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What is a Carnivore Diet?
A Carnivore diet, also known as the "all-meat diet,” is a way of eating that goes beyond the traditional paleo or ketogenic diets, which allows for various foods such as fruits, vegetables, and nuts.
The carnivore diet is a more extreme version of these diets; it only allows for foods of animal origin, such as meat, fish, eggs, and dairy.
Proponents of the carnivore diet argue that it can lead to weight loss, improved energy levels, and even reversal of chronic health conditions like diabetes, autoimmune diseases, and heart disease. They also claim that the Carnivore diet can help to improve mental clarity and overall well-being.
There are many variations of a Carnivore Diet, and two methods gaining popularity are the One Meal A Day Carnivore Diet (also known as Carnivore Diet OMAD) and the Two Meals A Day Carnivore Diet (also known as 2MAD).
OMAD stands for "One Meal A Day," a type of intermittent fasting where an individual eats only one meal per day. 2MAD stands for "Two Meals A Day" and is a variation of OMAD where an individual eats two meals per day, typically a larger breakfast and a smaller dinner.
Both OMAD and 2MAD are considered to be time-restricted eating forms, limiting the amount of time during the day when an individual eats.
What is OMAD Carnivore?
OMAD (One Meal A Day) with a Carnivore Diet is an approach to eating where an individual only eats one meal per day, and that meal is primarily composed of animal-based foods, such as meat, fish, eggs, and dairy.
The OMAD Carnivore results can be profound as it forces the body to enter a state of ketosis, where it burns fat for energy instead of carbohydrates.
For some, a ‘Carnivore Diet OMAD’ is too extreme, and they may find a 2MAD approach suitable.
While there are no rules set in stone, most people who practice OMAD will follow these guidelines:
Eat One Meal a Day
You can eat whatever you want at that meal and feel free to eat as much of it as your body requires. However, the idea is that you don't need to eat any other meals—you can just stop at one. The reason why some people choose not to have any other meals than their dinner is that they believe it will help them lose weight faster, improve mental clarity or feel more energized throughout the day.
Eat Nutrient-Dense Foods
Preferably a carnivore or keto diet. Many people who practice OMAD stick with meat (poultry and fish) for their dinner because it contains fewer carbohydrates than carbohydrate-heavy foods like pasta or bread. Some also choose to adopt a low-carbohydrate diet known as ketosis which involves eating high amounts of fat and protein while limiting carbohydrate intake; this type of diet may help increase energy levels since the body burns fat instead of carbs for fuel (depending on how many carbohydrates are consumed).
Don't Eat Junk Food
This includes fried foods like French fries or potato chips; salty snacks like pretzels; sugary cereals such as Cap'n Crunch cereal; pasta made from refined flour (a form of wheat); rice cakes; white bread made without whole grains; desserts like cookies made with refined sugar rather than honey etc.
What is 2MAD Carnivore?
A 2MAD Carnivore Diet can be an interesting and unique approach to eating, as it combines the benefits of intermittent fasting with the potential health benefits of a carnivorous diet. With a 2MAD Carnivore diet, individuals eat two meals per day, typically lunch and dinner.
Once you are comfortable eating your 2 larger meals, you can progress to an OMAD Carnivore Diet. Start by moving the first meal later in the day and the 2nd meal earlier, until you are eating one large meal, typically within 1-2 hours. It should feel natural and comfortable - not pushing yourself or feeling stressed.
OMAD Carnivore Food List
If you have ever wondered what you can eat on a One Meal A Day Carnivore Diet, well it's very similar to a traditional Carnivore Diet; only your nutrients are compressed within 1 hour.
To maximize your OMAD Carnivore results, focus on the most nutrient-dense animal-based foods like beef and lamb, omega 3-rich seafood like salmon, and butter to taste.
Foods to Eat
The focus on a Carnivore Diet paired with OMAD is nutrient-dense foods. Typically, an OMAD Carnivore Diet will be very satiating and could cause you to consume fewer calories. So in order of priority, focus on the following:
Ruminants: meat, beef, lamb, bison
Seafood: sardines and salmon
Fats: butter, tallow, and ghee
Foods to Avoid
While an One Meal A Day Carnivore Diet is relatively simple, there are some food groups which are completely off limits. The idea is to eat animal based, and avoiding all the nutrient poor food groups like:
Vegetables: Broccoli, cauliflower etc
Salad: Leafy greens, cucumber etc
Dairy: Yoghurt, heavy cream
Starchy carbs: Rice, pasta and potato (even sweet potato)
Desserts: Cakes, cookies (even keto desserts)
Carnivore Transformation Results
'Meat saved our lives': These people lost 200 lbs and healed 5 common chronic diseases with Carnivore.
While we have listed suitable foods to eat, it’s important to start the right way, and that’s why we have create various meal plans based on our 1 Day Lion Diet meal plan and our 30 Day Lion Diet meal Plan.
1 Day Carnivore OMAD Diet Meal Plan
Let’s have a look at a typical day of eating. You can choose to be eat this meal any time of the day.
One Meal: Double beef burger & boneless short ribs, add butter to taste
If you are wanting to take your results to the next level, try a 7 Day Carnivore OMAD diet meal plan.
Choose anytime of the day:
Monday: Ground lamb & beef, add butter to taste
Tuesday: Rib Eye with beef meatballs
Wednesday: Lamb chops with left over meatballs
Thursday: Beef flanken short ribs with tallow
Friday: Beef chuck sausages with veal cutlets
Saturday: Lamb roast with butter
Sunday: Lamb & beef burgers with ghee
30 Day Carnivore OMAD Diet Meal Plan
Most likely you are accustomed to the One Meal A Day, and if you want to try a 30 day challenge you can give this 30 Day Carnivore OMAD meal plan.
Benefits of OMAD Carnivore
The benefits are numerous and include the following:
When you eat one meal a day, you’re consuming fewer calories than you normally would throughout the rest of the day. This will help you shed body fat while retaining lean muscle mass.
Blood Sugar Control
Studies indicate that eating only one meal a day, which is also considered a type of fasting, can regulate blood glucose levels (source).
Some studies suggest that an OMAD diet can be linked to a lowered rate of diseases, such as cancer and diabetes (source).
Mental Health Improvement
One study found that people who adhere to this approach have lower levels of depression and anxiety than those who don’t follow this eating regimen.
Other studies indicate that OMAD diets may also improve overall mental health by lowering cortisol levels and increasing serotonin production. Eating less can also make it easier for your body to fight off infections because it has more energy!
Physical Performance Improvement
Studies show that fasting can improve physical performance in athletes. It also increases energy levels so that workouts are more effective than traditional diets or intermittent fasting approaches like 16/8 or 5/2.
Risks of OMAD Carnivore
Eating only one meal a day along with a Carnivore Diet can potentially lead to a number of health risks. Some of the risks associated with this type of diet include:
Nutrient deficiencies: Consuming all of your daily calories in one meal may make it difficult to get all of the essential vitamins and minerals your body needs, especially protein. Protein from beef and lamb is extremely : and can make it difficult to get sufficient amino acids required for repair and proper function.
Increased blood pressure and cholesterol: Studies indicate that eating one meal a day can increase blood pressure and cholesterol levels (source).
Increased risk of binge eating: When you go long periods without eating, you may be more likely to overeat during your one meal, which can lead to weight gain.
Difficulty maintaining muscle mass: When you don't eat enough protein, your body may start to break down muscle tissue to use as energy, which can lead to muscle loss.
Increased risk of disordered eating: OMAD can be restrictive and may lead to an obsession with food, which can lead to disordered eating behaviors.
Interference with sleep: Consuming a big meal close to bedtime can lead to difficulty falling asleep and staying asleep, which can negatively affect your health.
OMAD Carnivore Diet Shopping List
The shopping list for an OMAD Carnivore Diet is extremely simple, focusing on the most nutrient dense meats and fats, as per our 30 Day Meal Plan. Here is a comprehensive list to get you started:
Rumients meats: focus on the fatty cuts like rib eye, 80/20 ground beef
Recipe Ideas on OMAD Carnivore
A great way to start is to keep it simple. Focus on mono meals, making the meat the star of the plate. We don't focus on elaborate recipes just simple foods.
Focus on high-fat meats like 80/20 beef, lamb, salmon, egg yolks and bacon, all cooked in butter. Here are some meal ideas to get you started:
The great benefit of following a Carnivore Diet is that you need little to no supplements. The only supplement 5 Minute Body recommends are electrolytes.
Especially when start one meal a day, you may have decrease energy and electrolytes provide essential minerals like sodium and potassium to help with your fatigue, and mental alertness.
Is OMAD Right for Everyone?
Should you start an OMAD diet with carnivore. Well that depends of your goal and individual preferences. It's best to start with eating three meals and then two meals and monitor your results from just doing a carnivore diet the right way. Even doing 2 or 3 meals you will be fasting for 12-18 hours.
Once you have done this for a while and you are not seeing results you can move to one meal a day. Typically most people will see exceptional weight loss results from 2 meals and focusing on a meat only meal plan.
The results you get will vary, and if fat loss is your ultimate goal, eating less meals will usually provide better results along with many other benefits.
The Bottom Line - Carnivore OMAD Results
The results of an OMAD (One Meal A Day) Carnivore Diet can vary depending on the individual. Some people may experience weight loss, improved digestion, and increased energy levels. Others may experience difficulty sticking to the diet, increased cravings, and nutrient deficiencies.
Keep in my mind this is one of the many fasting strategies available on a nutrient dense Carnivore Diet. Our team at 5 Minute Body recommend starting with a 2MAD approach while intermittently trying OMAD to see your results.