OMAD Muscle Gain: How Does It Work?
By bulksupplementsdirect
Our Summary and Answer: OMAD Muscle Gain
OMAD can help you build muscle and burn fat over the long term to increase your energy expenditure. You can also lose weight with this type of eating pattern because one meal a day is enough to give you all the nutrients you need, leading to better health overall.
OMAD, also known as “One Meal a Day” is an eating strategy that consists of consuming all your food for the day in one meal.
This can be either breakfast, lunch, or dinner. The idea behind OMAD is to give your body a long period before it needs to digest any more food, resulting in less fat storage and more lean muscle development.
You may have heard about OMAD through some fitness gurus online who follow this type of eating pattern because they believe it helps them build muscle quickly while burning fat at the same time. But does this work? Read on to find out!
What is OMAD?
OMAD is short for “One Meal A Day”.
It’s an eating pattern where you only eat one meal a day, whether breakfast, lunch, or dinner.
This eating pattern restricts you from having any snacks throughout the day and forces your body to burn fat as its primary source of energy.
What Does OMAD Mean For Muscle Gain?
One thing that separates OMAD from other types of intermittent fasting is that most people stay below their caloric intake for the rest of the day after one meal.
This means that most people who practice OMAD fast for 23 hours and then eat one large meal. This will burn more fat and reduce your appetite because you’re only allowed to eat 1 time a day.
With OMAD, you can eat more calories at one time, which will help increase your daily energy expenditure. This increased calorie burn will lead to better muscle gain and fat loss over the long term.
Recommended Read: >>> Intermittent Fasting Guides <<<
10 Important Benefits of OMAD
Now that you know the meaning of OMAD, let’s look at some benefits that come with this type of eating pattern:
#1 - Helps Build Muscle Mass
First, OMAD helps build muscle mass because it allows you to eat more calories in one meal. This leads to a sizeable daily calorie deficit which can help increase your energy expenditure and decrease fat storage at the same time.
#2 - Helps Improve Your Metabolism
OMAD is also known for improving your metabolism over the long term because you’re only allowed to eat a certain amount of food. This makes your body more efficient at maintaining your metabolism, which helps burn fat and build muscle over time.
#3 - Helps Burn Fat Quickly
OMAD is well-known for helping you burn fat quickly without losing too much muscle mass. This is one of the main reasons why fitness enthusiasts decide to follow this type of eating pattern.
#4 - Helps Increase Energy Levels
OMAD is also great because it can help increase your energy levels during the day. This is because you’re only allowed to eat once a day and must use stored fat as fuel for the rest of the day.
Recommended Read: >>> Workout For Skinny Guys At Home Without Equipment <<<
#5 - Helps Reduce Cravings and Appetite
OMAD helps reduce cravings and appetite because you don’t need to eat as much throughout the day. This makes it easier to control what you’re eating, which can help maintain your weight over time.
#6 - Helps Improve Your Mental Health
OMAD is excellent for improving mental health because it forces you only to have one meal a day. This helps improve your mental health by reducing your chance to stress out about food.
#7 - Helps Improve Your Digestion
OMAD can help improve your digestion because you don’t need to digest several different foods throughout the day. This means you’ll get more nutrients from your one meal, leaving you feeling healthier and happier overall.
Recommended Read: >>> What is Considered Big Arms (Explained) <<<
#8 - Helps Prevent Muscle Loss
OMAD is excellent for preventing muscle loss because you’re only allowed to eat one meal a day.
This will prevent your body from using stored fat which can help increase your energy levels over time while also increasing your calorie intake, which can help build more lean muscle mass.
#9 - Helps Promote Weight Loss
OMAD is excellent for promoting weight loss because one meal a day helps you burn more calories when compared to eating several smaller meals throughout the day. This will cause your body to burn fat quicker which can help promote weight loss over time.
#10 - Helps Promote a Healthy Lifestyle
OMAD is excellent for promoting a healthy lifestyle because it forces your mind and body to adapt to eating one meal a day.
This mental change can help improve your overall health in the long term, leading to more weight loss and muscle gain over time.
Recommended Read: >>> How Long To Lose 40 Pounds On Keto (Full Guide) <<<
Can you gain muscle while on OMAD?
You can gain muscle while on OMAD, but you must follow a few rules when adding suitable types of food. For example, if you’re eating one meal a day, your entire daily calorie intake will have to come from that single meal.
This means that most of your foods need to be from protein sources which can help increase your calorie intake over time. It’s also essential to eat enough calories on OMAD because you’ll need more than just one meal if you’re trying to build muscle.
If not, it will be difficult for your muscles to grow and recover after intense workouts, which can reduce your overall muscle mass over time. Muscle protein synthesis is also essential for muscle growth which can help you sustain healthy levels of lean body mass over time.
Recommended Read: >>> How Long Does Creatine Stay in Your System? The Ultimate Guide <<<
5 Key Tips When Doing OMAD
Now that you know how beneficial OMAD can be, here are some tips to guide your muscle gain journey.
#1 - Get Enough Calories for Muscle Gain
First, you’ll need to get at least one gram of protein for every pound you weigh to maintain healthy levels of lean body mass over time. If you’re starting then, it’s good to add in two grams of protein per pound once you hit the weight loss plateau.
#2 - Achieve Optimal Training Levels for Muscle Gain
It’s also essential that your body recovers after intense workouts, which can help increase lean body mass over time. By getting seven hours of sleep and drinking one gallon of water per day, you should be able to recover faster and sustain healthy levels of muscle growth over time.
Recommended Read: >>> The Ultimate 1 Hour Full Body Workout You Should Do <<<
#3 - Choose The Right Types of Foods for Muscle Gain
It’s also essential that your OMAD meals contain suitable foods because this can help optimize muscle recovery and growth after intense workouts.
For example, eating enough carbohydrates is excellent for helping you recover after intense workouts because carbohydrates are known to be your body’s primary source of fuel.
You’ll also need to include healthy sources of fat since this can help increase your overall calorie intake, which can help build muscle over time. Healthy fats are found in plant-based foods, nuts, and fish, so they’re often called the “good fats.”
#4 - Stick To a Protein Intake of 2g Per KG of Bodyweight
It’s also essential to stick to a protein intake of around two grams for every kg you weigh to help your muscles recover faster after each workout.
This will optimize muscle growth while helping your body burn fat simultaneously, which can improve your overall health over time.
Recommended Read: >>> Endomorph Intermittent Fasting <<<
#5 - Do High-Intensity Workouts to Boost Muscle Gain
Last, you’ll have to include high-intensity workouts into your routine for your muscles to grow and recover faster after each workout. If not, then it will be difficult for you to build muscle over time.
This is because high-intensity workouts increase HGH and testosterone levels which can help your body build muscle mass over time.
Testosterone is also the primary hormone for promoting muscle growth, so you’ll need to make sure that it’s at healthy levels before your muscles can grow over time.
If you follow these tips, then you can gain muscle while on OMAD.
Recommended Read: >>> Your Ultimate Guide To Fat Loss <<<
Is OMAD Safe?
OMAD is safe for most people who are trying to lose weight. However, if you have type 1 diabetes or any other chronic illness then OMAD may not be the best solution for you. This is because OMAD can increase insulin levels which can make it difficult for your body to regulate glucose levels.
This is especially true if you have type 1 diabetes since it makes it difficult for your body to produce insulin which can increase rates of hyperglycemia over time. In the long run, this can also increase your cholesterol levels and cause kidney damage if left untreated.
Recommended Read: >>> The Truth: Does Creatine Make You Gain Weight? <<<
Final Thoughts : OMAD Muscle Gain
OMAD is a type of intermittent fasting that involves eating one meal per day. The diet works by allowing you to have your “biggest” meal at the end of the day, so this means skipping breakfast and lunch on some days.
Although there are many benefits to OMAD, it’s important that if you’re trying this diet for muscle gain purposes then you make sure not to consume any sugar or carbs during your daily fasts (otherwise known as cheat days). Doing so may cause insulin levels in the body go up which can lead to fat storage instead of lean mass gains.
I hope you have found this article useful and I want to be part of your health and fitness journey so please do stay in touch with us! After all, we learn and grow together!
Recommended Read: >>> How To Become Fat Adapted Without Keto Dieting? <<<
- Declaration : We may receive free products to review and may earn commissions on purchases made through links on this page and / or website.
- Note: The content on this website is meant to be for information and it should not be taken as medical advice. The content and the products mentioned in them are not intended for use as diagnosis, prevention, and/or treatment of health problems. Always speak with a certified medical professional before making any changes to your lifestyle, diet, exercise plan, and /or taking any supplements or changes.
