In 2017 it was found that over 60% of the UK population was classified as being overweight.
In America the crisis is similar. For many Western cultures overweight and obesity rates rise each year at an alarming rate.
This trend beginning to take hold of developing countries as well.
One of the best ways to combat being overweight is to reduce meal frequency.
This is commonly known as intermittent fasting. When you eat one meal a day in the fasting community it's called OMAD.
1. You’ll experience rapid weight and fat loss
If you eat frequently throughout the day and then go down to eating one or two meals a day you’ll see a dramatic loss in weight and body fat.
This, of course, is only possible if you consume a diet filled with minimally processed whole foods.
Consider eating foods like:
- Grass-fed meats-Bison and lamb are popular alternatives to beef.
- Root vegetables- Sweet potatoes, turnips, parsnips, and rutabaga are filled with necessary vitamins and minerals. Fall and winter are best for eating them.
- Leafy greens- Greens like arugula and dandelion have phytonutrients that you won't find in other foods. Arugula is high in magnesium which can help with anxiety.
- Legumes- Red beans, black beans, garbanzo beans and beyond. There are so many options. Beans fill you up fast and give you long-lasting energy. Plus they are usually inexpensive.
- Fruit- Eating fruit can be a great alternative for a sweet tooth. Plus if you aren't worried about carbs they’re a great gluten-free option.
- Nuts and seeds- can help get rid of the urge to munch on chips and other junk foods.
- Healthy drinks- Organic teas and coffee (without sugar or cream) in moderation can help keep you energized. Kambocua is also a great alternative to soda if you’re a soda drinker.
Constant consumption of food is one of the key reasons why so many people struggle with weight.
When you reduce meal frequency you:
- Allow for complete digestion
- Regulate the hormones ghrelin (signals you're hungry) and leptin (signals you're full)
- Become insulin sensitive. This reduces your risk of type 2 diabetes
- Burn fat stores more efficiently
Along with a good exercise routine, eating two meals or doing OMAD makes this possible.
2. You have the chance to improve key biomarkers
In recent years studies have come out showing positive improvements in participant's blood work when they practice a fasting protocol.
A 4-month study found that the participants who practiced OMAD:
- Had an improvement in glucose tolerance
- Reduced risk of cardiovascular disease and stroke
- Improved insulin levels
Many studies that focus on the difference between participants consuming 1 or 3 meals a day aren't long enough.
While 4 months is an adequate amount of time, to see positive change long-term studies are needed to examine all the benefits of OMAD.
Generally, your body will respond positively to OMAD. Regardless if you’re overweight or fit. Fewer meals per day will a positive impact on your life.
3. Energy and overall wellness is increased
It's best to reduce to eating 2 meals a day before starting OMAD. But once you get used to OMAD you’ll experience more energy overall.
One of the reasons why is that your sympathetic nervous system is engaged. This is known as being in the fight or flight state.
Your parasympathetic system is your rest and digest state.
While you need a balance of both states, not constantly digesting will allow you to experience increased alertness and energy.
I noticed that when I started OMAD my reflexes became much sharper.
Your body will also degenerate at a slower rate.
The benefits of eating 1 or 2 meals a day are boundless. Give it a try. You won't want to go back to eating 3+ meals any time soon.