Can You Do Omad Without Keto?

Fact Checked

Dimitrios Kokkinellis

At 23, Dimitrios lost 110lbs which sparked his passion for fitness and nutrition. He now works as a personal trainer and nutrition expert.


Are you considering the One Meal a Day (OMAD) diet but not sure if you want to pair it with the ketogenic diet? You’re not alone.

Many people are intrigued by the simplicity and potential benefits of OMAD but are hesitant about the restrictions of a ketogenic diet.

So, Can You Do Omad Without Keto?

Short on time? Here’s a quick answer

Yes, you can! In fact, you can follow OMAD without being on a keto diet. The key is consuming all your daily calories in one meal, ensuring you get all the necessary nutrients to maintain a healthy diet.

Interested in finding out how it works? Stick around as we dive into the nitty-gritty of OMAD without Keto.

Can You Do OMAD Without Keto?

Yes, following the One Meal a Day (OMAD) diet is possible without adhering to the ketogenic (Keto) diet.

OMAD, which involves eating just one meal per day, is a form of intermittent fasting. When you’re on OMAD, you’re likely to consume fewer calories than you burn in a day, leading to a calorie deficit.

This deficit can cause your body to use stored energy, even without following a Keto diet.

What should you replace Keto with?

Intermittent fasting (IF) could be a great alternative if you’re considering a diet plan other than Keto. IF involves eating within a specific time window and fasting for the rest of the day, which can lead to a calorie deficit.

As per a study found on PubMed, when your body is in a state of negative energy balance, it depletes the glycogen stores in your liver. This triggers the breakdown of fat, leading to fatty acid oxidation. Consequently, your liver begins to produce ketones; a process often referred to as a ‘metabolic switch’ in scientific terms.

Interestingly, a combination of IF and Keto has been shown to be a potentially effective treatment for type 2 diabetes, as per another study on PubMed. So, if you’re dealing with this health condition, you might want to consider trying both IF and Keto.

Important Note: While the combination of IF and Keto has shown promising results in scientific studies, it’s crucial to remember that everyone’s body responds differently to diet changes. If you have type 2 diabetes or any other health condition, it’s important to consult with a healthcare professional or a dietitian before making any significant changes to your diet.

Will you lose weight?

Yes, Intermittent fasting often results in weight loss. This approach involves limiting your calorie intake, which naturally leads to weight loss.

comprehensive review by Harvard, which analyzed over 40 studies, confirmed the effectiveness of intermittent fasting for weight loss. The studies revealed that participants lost between 7 to 11 lbs over a span of 10 weeks.

Do You Really Need to Do Keto with OMAD?

It’s not a must. When you’re on OMAD, your body naturally slips into a state of ketosis because you’re eating less (about 500-1,000 calories less) than your body needs. This means your body starts burning stored fat for energy.

Is OMAD better than Keto?

Many people find OMAD to be a more manageable choice compared to Keto. Why? Well, the Keto diet involves a significant shift in your lifestyle, requiring you to count your carb intake meticulously and rely heavily on fats for energy.

On the other hand, OMAD doesn’t impose such restrictions. You’re free to consume carbohydrates and other food groups, which can make it a more flexible and sustainable option for many.

Another bonus of OMAD is that it can help you build a tolerance for hunger, which is a great way to combat emotional eating.

OMAD Keto vs. OMAD Carbs

OMAD Keto and OMAD Carbs are two different approaches to the One Meal a Day diet plan. In OMAD Keto, you’re limiting your carbohydrate intake in your single daily meal, aligning with the principles of the ketogenic diet.

Conversely, with OMAD Carbs, you’re free to include carbohydrate-rich foods in your meal. This flexibility can make the diet feel less restrictive for some people.

One significant difference between the two lies in how they affect your insulin levels.

With OMAD Keto, the post-meal insulin spike tends to stay within an optimal range before leveling off.

However, if you’re following OMAD Carbs, you might see a more substantial rise in insulin levels, which can exceed the optimal range.

Can you do only one

Yes. It is possible to follow just one – meaning you can choose a keto or OMAD.

Yes! You can certainly choose to follow either the ketogenic diet or the OMAD plan.

Each approach has its own unique benefits and considerations, so it’s all about finding what works best for your lifestyle and health goals.

Which one works better?

Both the ketogenic diet and the One Meal a Day (OMAD) plan have their unique advantages, and the one that works better will largely depend on your personal health goals and lifestyle.

The ketogenic diet is often chosen by individuals who want to lose weight quickly, as it focuses on high-fat, low-carb foods that can help your body burn fat more effectively.

On the other hand, the OMAD plan can be a more sustainable long-term solution for those looking to stabilize their blood pressure and manage blood sugar levels. This approach involves eating one substantial meal a day, which can help regulate your body’s insulin response.

Important Note: The OMAD plan, involving one substantial meal a day, can help manage blood pressure and blood sugar levels. However, individual responses vary, so consult a healthcare professional before starting, especially if you have health conditions.

What is the weight loss difference between OMAD and OMAD Keto?

Between OMAD and OMAD Keto, there is not much of a considerable difference. In the Harvard review mentioned above, the weight loss from restricted eating or OMAD is between 7 to 11 lbs in 10 weeks. 

Data on HealthMatch reveals that you can lose up to 10 lbs in the first couple of weeks which is very similar. 

Benefits of the OMAD Keto diet

The following are the beneficial effects of the OMAD keto diet:

Improve cardiovascular health

OMAD keto diets usually have minimal cholesterol, which can positively affect the heart and cardiovascular health.

Supports weight loss

In addition to inducing a calorie deficit, the OMAD Keto diet is a strategy that helps suppress hunger hormones, leading to overall weight loss.

Improves skin quality

Following an OMAD Keto diet can potentially stabilize blood sugar levels. This stability may contribute to improved skin quality, potentially leading to fewer breakouts.

Improve brain functioning

The ketones released from a diet with a fasting plan have neuroprotective properties that strengthen brain and nerve cells, protecting your body from illnesses such as Alzheimer’s.

What should I eat during OMAD?

To get the best results from OMAD, below are some of the recommended food items.

  • Healthy fats: Sesame, hemp, avocado, and olive oil. 
  • Nuts: Almonds, nut butter, cashews, and macadamia.
  • Protein sources: Salmon, chicken breasts, pork, and eggs. 
  • Veggies: Broccoli, mushroom, collards, tomatoes, kale, peppers. 
  • Others: Cheddar cheese, avocado slices, chicken stock, and dry chicken breast.

OMAD Without Keto Results

The results of following OMAD without adhering to a Keto diet can be quite impressive, not just for weight loss but also for reducing insulin levels. Unlike a strict Keto diet, where you’re constantly counting calories and monitoring your food types, OMAD offers more flexibility.

With OMAD, you can concentrate on consuming a balanced diet that includes most major food groups in moderate amounts. Over time, OMAD without Keto tends to yield better results, contributing to overall improved health.


The advantages of fasting, specifically the OMAD approach, can significantly enhance your overall health, as we’ve discussed in this article. Whether you choose OMAD with a Keto focus or just OMAD, both can effectively regulate blood glucose levels and help maintain a healthy weight.

However, it’s crucial to remember that OMAD isn’t a magic cure-all for health issues. Consistency in following your chosen OMAD plan is a key factor in reaping its benefits.

Reminder: While the OMAD diet can offer numerous health benefits, it’s important to remember that everyone’s body and health needs are unique. Before starting any new diet plan, including OMAD, consulting with a healthcare professional or your local registered dietitian is always a good idea.

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Chief Editor
Tonya McIntosh

Hello there! My name is Tonya McIntosh, and I’m the Founder and Chief Editor of TGFFitness. I’m also a NASM-certified Nutrition Coach and Personal Trainer. With eight years of experience under my belt, I’ve found that one of the most common issues my clients struggle with is remaining consistent.

Finding your main motivator to keep going is easier said than done for Keep Reading.

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