Although the regular ketogenic diet usually generates the preferred outcome for the majority of individuals, certain occasions may necessitate taking a more intensive method. OMAD keto, sometimes referred to as speed keto, is becoming more and more popular.
By using the ketogenic diet, speed keto consists of consuming fewer meals each day, with only one meal being eaten. Speed Keto may be a method of helping the body enter ketosis quickly which could expedite the advantages of traditional keto, thereby causing you to burn fat at a quicker rate.
Speed Keto
Speed Keto is a revised version of the ketogenic diet that claims to bolster and accelerate its advantages. Health coach Harlan Kilstein invented a diet that involves consuming a single meal that is in line with the ketogenic diet on a daily basis.
Speed keto works towards achieving the metabolic state known as ketosis, which is when your body begins to burn fat. Once your body has achieved a state of ketosis, it will start to burn stored fat as well as fat from your food intake to create energy molecules known as ketones.
Ketones provide an ideal source of energy for the majority of the cells in both your body and brain. They provide nutrients to newly formed cells and restrict food for old and cancerous cells. The strategy of “speed keto” accelerates the desired results by combining a high-fat, low-carbohydrate diet with a 20-hour fasting period on a daily basis.
It is usually a process of 2-4 days to enter ketosis, however those following the speed keto diet can get into ketosis after just one fast.
OMAD Keto
For some, this fast keto diet plan is referred to as “one meal a day keto” or “OMAD keto.” It is simple to understand why: it only permits consuming one meal a day. It is anticipated that this will be a substantial meal.
Ancient Origins of OMAD/Speed Keto
The principle of speed keto has become increasingly popular in recent years, however its beginnings have been around since ancient times.
Approximately a millennium ago, the people of Ancient Rome only consumed one sizeable aliment each day. They had their meals around 4 pm, which would mean that they observe the daily rhythms of fasting. The Romans thought that consuming OMAD would improve digestion, complexion, and their ability to think clearly.
Humans have gone back into the past for nearly two million years, where they developed by consuming diet with periods of abundant eating and times of scarcity, where fatty meats were almost exclusively consumed. That’s right cavemen were essentially carnivores.
Our forebears would gorge themselves on their spoils of a successful hunt, consuming all they could before the food went bad. If the hunt/feast was unsuccessful, we would not eat until the next successful one.
As time went on, those individuals whose brains and physical abilities functioned well when they were not eating were more successful when it came to hunting. When you improve your ability to obtain what you need, you are ultimately better equipped to endure and reproduce.
This implies that the genetic characteristics which influence how our bodies metabolize substances were bestowed to us from our ancestors who were very proficient at alternating between periods of eating and periods of abstaining from food.
There is evidence for these evolved traits in the way we humans:
- store fat easily. This fat is our fuel supply between hunts and feasts
- enter ketosis quickly: Ketosis is the way our bodies convert fat into fuel.
- experience reduced cognitive ability (i.e. we get dumber) when not fasting. Our brains are hard-wired to function best in times of food scarcity when we need to hunt.
How Does the OMAD Diet Work
Restrict yourself to one meal per day, and be sure to finish it in an hour. This could be interpreted as eating a meal at a chosen time depending upon one’s availability; for instance, breakfast between 8 and 9 in the morning, lunch between 11 am and 12 noon, or dinner between 5 and 6 in the evening. You can set the window whenever you’d like.
Be aware that the OMAD plan does not require any kind of monitoring for calories or macronutrients, therefore you don’t have to keep track of what you are eating for OMAD.
This also implies that anyone has the capacity to follow the OMAD approach, though the most effective way to use it is within a diet regime that encourages good health.
Although there is only one requirement to OMAD, which is consuming just a single meal per day, it can be very hard for novices. Those who are new to intermittent fasting and overindulge in carbohydrates, particularly processed carbohydrates, should also be included.
Here’s why:
Fasting for 23 hours straight can reduce your blood sugar and use up your body’s stored glycogen. This leads to your body deriving energy from fat, a phenomenon known as ketosis. If you have forgotten to eat, you could probably recall feeling sluggish, lightheaded, and ill.
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These are indications that your body has not been accustomed to relying on fat for energy or has not adapted to utilizing fat. Fat adaptation enables you to remain without consuming food for an extended period of time without encountering any undesirable effects.
Getting to this point requires effort and involves reducing your carbohydrate consumption or adopting a low-carbohydrate, high-fat ketogenic diet. As an alternative to beginning with doing OMAD, you might want to try intermittent fasting for shorter intervals – such as a 12 or 16 hour period – until you’re used to fasting for 23 hours.
Benefits of Speed Keto
As of now, there have been no medical trials conducted on speed keto. Therefore, the pros described here are based on what people have experienced as well as information gathered from studies that focus on other variants of intermittent fasting and the ketogenic diet.
?Weight Loss
It looks to be that the most remarkable advantage of speed keto is the capacity to drop weight quickly, quickly, and noticeably.
This is probably caused by the difficulty of consuming too many calories when you are only having one meal per day. A considerable amount of calories can be consumed in a single sitting. Speed keto is advantageous for people who would prefer to not have to monitor their calorie intake and measure their food portions.
Studies both on keto and other kinds of intermittent fasting suggest that fast keto may help to cause weight loss by a variety of means. Consuming meals with a large amount of fat may control your appetite and balance glucose levels during times without eating. This can also help you reach the top potential for burning fat.
Anti-Inflammatory
Speed keto also appears effective for reducing inflammation. Just being in ketosis could decrease inflammation, as fewer carbohydrates burned produces fewer free radicals. During fasting or when following a ketogenic eating plan, your body relies on an intake of ketones which are less harmful than glucose.
Fasting is also generally renowned for its anti-inflammatory effects.
It is widely accepted by those who fast that when the digestive system isn’t being used to process food, energy can be diverted to mending a “leaky gut” by protecting openings inside the body and halting inflammation-causing substances from entering the bloodstream.
It is conceivable that fasting could also reduce inflammation at a cellular level. Research has revealed that those who abstain from eating for the duration of Ramadan, a special occasion in the Islamic tradition, have lower signs of inflammation than those who do not fast.
Inflammation at lower levels can lead to considerable advantages, including a decrease in the likelihood of developing cardiovascular disease and cancer.
In conclusion, OMAD keto incorporates two effective strategies to reduce swelling: cutting down the quantity of carbs consumed, and cutting back on the number of meals eaten.
Protection Against Disease
As a type of periodic abstaining from food, OMAD can reduce obesity and help in mitigating the growth of heart disease, metabolic disorder, high blood pressure, and Type 2 diabetes.
When it comes to minimizing your potential for heart disease, the One Meal A Day (OMAD) diet has the benefit of lowering insulin levels.
As stated in an article published by Nutrients in 2022, people whose bodies are resistant to insulin tend to have higher levels of inflammation, including increased C-reactive protein, reduced adiponectin, and smaller low-density lipoprotein (LDL) particles. These factors eventually lead to the development of atherosclerosis and coronary artery disease.
Beneficial for non-alcoholic fatty liver disease (NAFLD)
OMAD is a strategy to help reduce the chances of suffering from Non-Alcoholic Fatty Liver Disease, which is normally encountered by those who are excessively overweight or obese and involves the accumulation of excess fat in the liver.
Aside from having extra pounds, this problem can develop if a person eats an excessive amount of fructose, has type 2 diabetes and metabolic syndrome, as well as a diet that is rich in simple carbohydrates.
Although there is currently no medication to treat Nonalcoholic Fatty Liver Disease (NAFLD), the good news is that changing your lifestyle like partaking in intermittent fasting and reducing caloric intake can help prevent or even reverse the buildup of fat in the liver.
Drawbacks of Speed Keto
There are observable health advantages from following the Speed-Keto diet, however, one must be determined to stick to the plan in order to reap the full benefits. The main disadvantage of a speed keto diet is that some people find it very difficult to adhere to. Listed here are some of the potential downsides of Speed Keto.
May Make it Difficult to Build Muscle
Speed keto may not be the most advantageous dietary program for individuals who desire to gain mass or increase muscle mass. The reason for that is that developing muscle mass is a procedure that necessitates a lot of energy and protein.
In order for one to gain muscle consistently, it is generally necessary to ingest 0.8 grams of protein for every pound of body weight (e.g. 128 grams of protein per day for someone who weighs 160 pounds). That is equivalent to almost two pounds of ground beef or more than 18 eggs.
It can be quite tricky, if not impossible for some, to consume this much protein in a single sitting.
If you’re hoping to add muscle while following a ketogenic diet, then you should choose a conventional keto diet, or items from other meat-only diets, or Mediterranean style keto.
Risk of Nutrient Deficiencies
It’s not just protein that is difficult to consume in adequate amounts in a single meal. It requires a lot of effort to make sure that you are getting enough vitamins and minerals (such as A, B1, B12, D, E, C, K, iron, copper, zinc, etc) as well as other electrolytes when you have meals that are spaced out over long intervals of time.
Those who follow the speed keto diet must make sure their daily meal is packed with saturated fat, protein, and essential nutrients every day.
A excellent way of increasing your intake of essential nutrients is to put organ meat on your menu, or utilize organ meat capsules in your diet. Drinking bone broth on a regular basis will provide your body with important nutrients.
Is Eating One Meal a Day Safe
Eating one meal a day (OMAD) is generally safe for the majority of people, though it may lead to heightened hunger and wanting to consume food more often. Unless your body has adapted to using fat as the primary source of energy, you could possibly suffer from signs of the keto flu, including but not limited to headaches, mental fuzziness, and feeling grouchy.
This shows that your metabolism has not adapted yet and is seeking out carbohydrates.
For those who have been determined to have diabetes (either type 1 or type 2), fasting can cause noteworthy upgrades in their Hemoglobin A1C. Nevertheless, for their own safety, a person undergoing treatment must confer with their medical practitioner as fasting puts them in danger of low blood sugar.
Speak to your doctor about changing the amount of your medication or deciding on a fasting plan that fits you, it could be One Meal a Day or something else.
