Weight loss diet: Cardiologist shares new 'almost' OMAD diet plan to burn fat steadily

Listing its benefits, Dr Chopra said, “OMAD can actually rebuild your gut, starve bad bacteria, and even trigger stem cell repair. In OMAD, we fast for 20 to 22 hours every other day.”

“Research from MIT shows a 24-hour fast boosts the stem cell production in the gut, repairing your digestive lining. And in a fasted state, sugar hungry bad bacteria gets starved out, giving your good bacteria the chance to thrive,” he added.

However, the cardiologist warned that OMAD can be hard on digestion because eating all your calories together can spike the protein stress pathway and cause inflammation. And so, he recommended “Almost OMAD,” which includes the same 20 to 22-hour fast but allows you to eat across 2 to 4 hours.

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“Almost OMAD”: Modified Diet Plan

Sharing further, Dr Chopra shared a diet chart for reference, including different meals  that can be consumed during the day.

• Morning intake: tea/coffee, lots of water (excess hydration), and lime water with a pinch of sea salt for electrolytes.


• Transition meal: tomato arugula soup.


• Main meal: 2 poached eggs, broccoli, mushroom toast, sesame seeds, avocado, and toasted cashews.


• Snack: A strawberry spirulina smoothie is good.

Benefits of the improved diet:

According to Dr Chopra, following a diet that allows you to consume food across 2 to 4 hours has several benefits which include:

• Steady fat burning


• Nutritional ketosis


• Triggers your body's adaptive stress response


• More autophagy


• Mitochondrial biogenesis


• Better protein quality control


• Less inflammation


• Improved resilience

“Avoid it if you are pregnant, breastfeeding, or under 18, if you're underweight, recovering from illnesses or surgery, have an uncontrolled chronic disease, a history of eating disorders, or if you're taking medications that require food,” Dr Chopra cautioned.

FAQs on Health Benefits of OMAD Diet Plan

1. What is OMAD?

OMAD (One Meal a Day) is an intermittent fasting approach where you eat all your daily calories within one hour, usually at dinner, and fast for the remaining 23 hours.

2. What are the health benefits of OMAD

OMAD can rebuild your gut, starve bad bacteria, trigger stem cell repair, and promote the production of good bacteria, enhancing overall digestive health.

3. Are there any drawbacks to OMAD?

OMAD can be tough on digestion, causing inflammation due to the spike in the protein stress pathway from consuming all calories at once.

4. What is "Almost OMAD"?

"Almost OMAD" is a modified version where you fast for 20 to 22 hours but spread your meals over 2 to 4 hours, easing digestion and reducing inflammation.

5. Who should avoid the OMAD diet?

Pregnant or breastfeeding women, individuals under 18, those who are underweight, recovering from illness or surgery, with uncontrolled chronic diseases, a history of eating disorders, or taking medications requiring food should avoid OMAD.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.