One Meal A Day Results in 30 Days

This article is a summary of the YouTube video ‘I Ate One Meal A Day For 30 Days (RESULTS)’ by Gravity Transformation – Fat Loss Experts

Written by: Recapz Bot

Written by: Recapz Bot

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Video discusses effects of eating one meal a day for 30 days, including calorie deficit, debunking myths about metabolism, weight and fat loss, potential hunger and binging, mental clarity, and fasting protocols for weight loss.

Key Insights

  • The video discusses the effects of eating only one meal a day for 30 days
  • One meal a day (OMAD) creates a calorie deficit by limiting meal frequency and reducing calorie intake
  • Research shows that meal frequency does not affect metabolic rate, debunking the myth that metabolism slows down when eating fewer meals
  • Adaptive thermogenesis is the body's response to decreased energy intake, but it occurs based on total calorie intake, not meal frequency
  • Weight loss is not affected by meal frequency, as studies have shown no difference in weight loss or fat loss between eating three meals or six meals per day
  • A study comparing three meals per day to one meal per day found that the OMAD group lost more fat mass
  • OMAD helps limit calories and creates a feeling of fullness, aiding in weight and fat loss
  • The diet may not be suitable for everyone, as some individuals may feel extremely hungry and could potentially binge when allowed to eat
  • OMAD can provide mental clarity and increased productivity while burning fat, as long as healthy food choices are made
  • The video promotes a six-week challenge for weight loss and offers various diet approaches, including fasting protocols

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Transcript

[00:00:00] What would happen if you only ate one meal a day for the next 30 days? Would you lose weight, and more specifically, would you lose body fat or would you lose muscle mass? Or maybe your body would go into a starvation mode and cause you to gain weight rather than lose it due to a slower metabolism.

[00:00:19] Well, that’s exactly what we’re going to dive into in today’s video. I’ve been eating one meal a day, not every day, but almost every single day for about two years now, and it’s worked very well for me. So today, I’d like to let you guys know what results you can expect if you stick to only one meal a day for the next 30 days.

[00:00:38] Even though I’ve had quite a bit of experience with the one meal a day diet myself, I’m going to be sharing scientific studies and evidence that’ll help you see the true pros and the true cons of this diet approach. First, I want to go over the proper way to set up this diet plan for yourself because there’s not an abundance of information out there on the one meal a day diet like there is on shorter fasting protocols like intermittent fasting.

[00:01:04] So a lot of people that try to stick to this diet plan mess it up from the very get-go and turn it into more of a warrior diet. And the warrior diet’s great, but that’s not exactly what we’re going for here. You see, the warrior diet is a different form of fasting where you fast for 20 hours of the day and give yourself a four-hour feeding window for eating.

[00:01:23] If you don’t set limits to the amount of time that you spend eating, you easily can drag out your single one meal a day into a buffet that lasts for hours. So it’s very important that you understand that the one meal a day diet is also a 23-1 fasting to feeding split, meaning you only give yourself a one-hour feeding window, usually during the same time of the day every day, and you have to spend the other 23 hours of the day fasting.

[00:01:52] If it isn’t already obvious, OMAD, or the one meal a day diet, helps you create a calorie deficit without really thinking about restricting calories. When you’re only eating once a day, especially when you do it the right way and limit it to under an hour, you can only fit so much into your stomach before you feel full.

[00:02:12] So really, we’re limiting calories by decreasing meal frequency, which immediately can be a big red flag for those people that believe that your metabolism slows down when you decrease meal frequency. However, numerous studies have proven that this is a big myth. One study called Meal Frequency and Energy Balance combined and examined research from a bunch of different studies on this topic of meal frequency, and the researchers found that a nibbling pattern of eating, or eating more frequently, didn’t present any advantage as far as the metabolic rate was concerned.

[00:02:46] So your metabolism is not going to automatically slow down from eating only one meal a day for 30 days. If you have the same amount of calories in that one meal as you would in six meals, then your metabolism should remain the same in both situations. So does that mean that the starvation mode that we’ve all been warned about is a big phony scam?

[00:03:07] Well, it turns out it’s actually not. It’s actually called adaptive thermogenesis, and it’s a very real response that your body has. In response to a decrease in energy intake, your body will decrease the energy expenditure in an effort to avoid starvation. However, adaptive thermogenesis will occur based on the total amount of energy or calories coming in.

[00:03:30] As long as you don’t fast for over 48 hours, it doesn’t matter if all those calories came in at once or throughout the day. In fact, shorter fasts that last under 48 hours have been shown to increase your metabolism between roughly 4 to 14% due to an increase in norepinephrine concentration in the blood. But what about weight loss? Won’t you lose more weight when you have meals more frequently throughout the day due to something known as the thermic effect of foods, which simply means that digesting food throughout the day requires more energy, so that in turn should raise your metabolism, right?

[00:04:07] Well, according to a meta-analysis and according to most studies on this topic, meal frequency has no effect on weight loss. If it did have an effect on weight loss, then you would lose more weight eating six times a day than you would eating three times per day. Luckily, there was a small study done on this where they compared one group that ate three meals a day to another group that ate the same amount of calories, but they spread it out across six meals per day.

[00:04:35] It turns out, once again, that the researchers found no difference in weight loss, fat loss, or appetite between the two groups. Granted, the low meal frequency group was still having three meals per day, which for many people would be a lot easier to stick to than one meal per day. Like I said in the beginning, there aren’t quite as many studies on the one meal a day diet, but there is one particular study on this exact topic that compares a group that ate three meals per day to another group that ate the same amount of calories in one meal per day.

[00:05:06] This study was very interesting, and like I said in today’s video, I’ll give you the good and the bad. The amount of calories that were given to both groups was intended to be at a range set for maintenance, not weight loss, and that’s exactly what happened. Throughout the six month period, both groups maintained their weight within two kilograms of their original starting weight.

[00:05:28] Both groups also had similar responses in terms of their hormone levels. Even ghrelin, which is your hunger hormone, remained the same for both groups, meaning hormonally speaking, both groups should have reported the same hunger levels. However, the one meal a day diet group did report higher ratings of hunger throughout the day.

[00:05:48] This may be due to the fact that they were tested in the middle of the day before they had their late night meal. Most subjects in the one meal group reported extreme fullness after eating their meal, so the results would have been very different if they were asked about their hunger levels in the evening after they ate. One major difference between the two groups was that the one meal a day group lost more fat mass than the three meal a day group, which is very interesting.

[00:06:10] This can be slightly explained by the fact that they were consuming 65 calories less per day than the three meal a day group, but 65 calories isn’t all that much. Researchers believe that this change in body composition may have been also influenced by the effect that eating patterns could have on metabolic activity. They talk about a study done on rats that compared a nibbling diet to a diet consisted of one large meal per day.

[00:06:35] The rats in the one meal per day group developed an increase of free fatty acids from fat deposits and an increase in gluconeogenesis. Gluconeogenesis is a metabolic process where glucose is generated from sources other than carbohydrates such as fatty acids.

[00:06:52] And sure enough, in this study it does appear that glucagon levels were slightly elevated for the one meal a day group. Glucagon has the inverse function of insulin and it helps break down fat for energy. Insulin was also slightly lower in the fasting group, but not by an amount that was really significant. Regardless, it’s interesting that fat mass went down more in the one meal a day group and more research is necessary to support this finding, but at the very least the study helps support the fact that you won’t slow your weight loss or fat loss by eating just one meal compared to

This article is a summary of the YouTube video ‘I Ate One Meal A Day For 30 Days (RESULTS)’ by Gravity Transformation – Fat Loss Experts