Healthy OMAD Meals – One Meal A Day Food Plan

Healthy OMAD Meals – One Meal A Day Food Plan


In this video we’re gonna go over a one
meal a day food plan I’m going to discuss all the best foods to eat if
your following the OMAD diet if you’re only eating one meal a day and
you want to lose weight but you want to do it in a healthy manner this video is
gonna be really helpful my name is Mike Cola and I’ve been a fitness
trainer and gym owner for over 25 years and if this is your first time here and
you really want to improve your fitness health nutrition along with me hit that
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coming out okay let’s get right to let’s get right on top let’s talk about this
one meal a day diet the OMAD diet OMADstanding for one meal a day first
I’ll quickly talk about what it is then I’ll give you a couple of different
strategies but the main part of this video is we’ll talk about one of the
best foods to eat if you’re only eating one meal a day and you want to lose
weight but you still want to eat healthy you still want to keep your nutrition up
okay typically what is the OMAD diet all
that means is that you’re gonna be eating one meal a day in a restricted
time period for example say you’re giving yourself a two-hour eating window
so say you’re gonna fast for 22 hours within a day then you need to take in
all your calories within a 4 in the afternoon and say 6:00 in the evening
a two-hour eating window okay now there’s a couple of different strategies
in which you can use when it comes to this one meal a day diet one way to do
it is to do it intermittently then what you don’t do it every day you can do it
once a week you can do it every other day you can do with two three times a
week for example if you’re only doing it once a week I would say the type of food
you’re eating isn’t as important for example if you’re getting great
nutrition eating eating full meal 6 days per week you can use this OMAD diet
as just a low calorie day but if you’re doing it more than once a week and
you’re doing it on a regular pace I say you’re doing it every day for two weeks
you really want to lose some weight but you want to keep your nutrition up this
videos really important so now let’s talk about how to only eat one meal a
day while keeping your nutrition really healthy and strong okay the biggest
thing I find the biggest mistake people make is that they don’t get enough
potassium they don’t get enough magnesium
they don’t get enough fiber they don’t get it they don’t get adequate amounts
of protein and they don’t get enough healthy fats these are key elements when
people are eating three four five times a day so imagine if you only limit
yourself to take a two-hour eating window you have to eat incredibly like
nutrient-dense type foods everything you eat really has the count has to be high in
potassium high in magnesium high in healthy fat those Omega 3’s has
to be high in fiber and it should have adequate amounts of protein let me give
you an example the adequate intake of potassium is over 4,000 milligrams in
one day okay and everyone thinks it thinks bananas are high in potassium
which they are but for example a typical banana it’s a hundred calories has about
400 milligrams of potassium just think for you to get enough potassium from a
banana you have to eat ten bananas and just one
banana one bananas just just getting you started okay sames with magnesium
you want about 400 milligrams of magnesium so you have to eat a lot of
nuts and seeds and things along the lines of that and like oily fish
fish like salmon to get enough magnesium every single day fiber you want about
35 Milligrams of fiber a day you know so you wanting a lot of fibrous type foods
and then you want those healthy omega-3 fats you know those omega-3 should be
the main source of fat in your diet monounsaturated type fats you know from
avocados things along the lines about an extra virgin olive oil and then you want
adequate amount of protein I like to eat about point eight grams per pound of
lean body mass you know for example if you’re let’s say you’re a hundred pounds
let’s say you 125 pounds or 25 percent body fat so you have a hundred pounds of
lean body minutes you want to take in about 80 75 to 80 grams of protein a day
a typical rule is four ounces of chicken fish or meat is about 25 grams
of protein so if you have it answers chicken fish and meat getting
50 grams of protein there yeah you know like a whole boil eggs about 8 grams of
protein you know so you know keep an eye on how much protein eating so let’s go
over like what are the best foods that you should be eating if you Following this OMAD diet okay I would say number one of my list
would be you know just fruits and vegetables okay I would say low sugar
for like blueberries things along the lines
of that I like probably my favorite fruits you know strawberries things like
that all the berries the whole family of berries I think are great high in
polyphenols high in fiber high in vitamin and minerals you can’t go wrong
eating these low sugar fruits okay number two on the list I would say leafy
green vegetables no spinach kale things along the lines of that
high in fiber high in vitamin high in minerals okay I would say number three
avocado you can’t beat an avocado avocado is a super high in potassium
high in fiber the net carbs in avocados relatively no because the fiber is so
high can’t go wrong monounsaturated fat can’t go wrong what avocados the type of
meat then you wanted a lot of like all those oily fish is like salmon wild
caught salmon high in omega-3 is great source of protein you want to eat a
little fish every day or you’re not grass fed meat actually grass-fed meat
pasture is grass-fed meat it’s actually higher in omega-3s as well too
you know even though there is some saturated fat be a little bit of
saturated fat in the diet is actually a good thing then you want to have like
nuts and seeds if you only do one email they’re like macadamia nuts things like
that walnuts, almonds and you know things along the lines of that that’s a great
thing to have in a diet as well and then you want those tubers but you know those
you know you want um like parsnips and turnips resistance starch just super high
in fiber but feeds the good you know you know fees the good bacteria in your
stomach you know great for your things along the lines of that you I think
yogurt actually Greek yogurt you know pasture-raised cows grass-fed cows that
make ferment to type yogurt great thing to having a diet high in potassium
you know things along the lines of that high in calcium extra virgin olive oil
you want to eat a lot you want to be really generous with the extra virgin
olive okay so now we have a good list of foods to choose from let’s let’s give an
example of exactly what I think you should eat if you’re only eating one
meal a day now less use the other example let’s say your fasted for 22 hours
you’re gonna break your fast at 4:00 in the afternoon okay now one of my
favorite things to have is a cold pressed green drink okay this is where they take
vegetables like they squeezed them down the one that I’d the brand that I like
is called evolutions and I like devotion or Essential greens those are
the two types of cold-pressed green drinks drinks that I drink on a regular basis
I’ll give you an example there are only 50 calories but have 1200 milligrams of
potassium in them Packed with potassium packed a vitamin K packed with vitamins
and mineral for example that banana we talked about earlier only 400 milligrams
of potassium a hundred calories so just think we did this cold-pressed green
drink only 50 calories gives you 1200 milligrams of potassium so like four
five times more potassium than a banana very nutrient-dense so I’ll break my
fast say if I’m only eating one meal a day at 4:00 in the afternoon have a
cold-pressed green drink then I like to have maybe a handful of macadamia nuts
healthy fats protein fiber they you know Maybelle has a half an avocado with some
blueberries sprinkled in the center yeah it’s interesting
avocado and blueberries are a great combination and that’s a great way to
break the fast around 4 O’clock you’re getting enough calories in there getting
some fiber protein healthy fats a little bit of protein okay so that I may let an
hour go by it around you know right around 5:00 5:30 I start having my main
big meal from this like eating window of two hours so if we example like I said
earlier and I’ll personally have a nice 8 ounce piece of wild-caught salmon you
know I season it up really nice I like to always put some turmeric or maybe
some curry on it I’m generous with salt pepper and a little bit of extra virgin
olive oil on top you know then I take I try to always have two different color
vegetables for different vitamins and minerals so for example may have a sweet
potato with that sweet potato great resistant starch high in potassium high
in fiber high in vitamin C I have a sweet potato and then maybe some
broccoli same thing season with a little a little salt pepper a little extra
virgin olive oil and then I always like say it’s the only only eating one meal a
day and you do want to keep your calories up because if you’re following
a one meal a day diet for a extended period of time if your calories are to log your
metabolism gonna slow down so you do want to get in a decent amount of food
within this eating window so I like to even extend that that last meal a
little bit with either maybe a bowl of like minestrone soup or maybe also
having just a big salad as well so I have to
say I’m taking in or you should be taking in a decent amount of food within
this 2 -hour eating window okay but let’s review this whole thing okay
there’s a couple ways to do this one mill day there’s OMAD diet if you’re
doing it intermittently if you’re just doing it like once a week and
considering a low-calorie day I don’t think you have to be as stringent in
getting an early get proper nutrition as long as you’re getting it in the other
six days a week it’s almost like that a fasting day but if you’re doing it more
consistently if you’re doing it two three times per week or you doing it
every day for an extended period period of time
follow the nutritional guidelines that I laid out for you you know within this
video you want to get enough potassium magnesium you’re like get enough
protein healthy fat and fiber okay well I hope you enjoyed it and also you know
always run this by your doctor whenever you’re changing a diet dramatically
and you decided you’re only gonna eat one meal a day
run it by your physician make sure they give you the okay okay well I hope you
enjoyed this video if you liked this video make sure you give me a thumbs up
and you remember if you really want to improve your fitness health nutrition
along with me hit that subscribe button you’re not put up with this every single
week and I wouldn’t want you to miss one of the videos and also if you’ve ever
been if you ever tried this one meal a day diet you know leave a comment I’d
love to hear about it if you need to help doing it leave a comment I’ll get
back to you as soon as I can take care everyone and have a wonderful day