Is the al-Imad diet healthy?

Is the al-Imad diet healthy?

In the last years, intermittent fasting Diets that include restricting food intake by prolonging an overnight fast are becoming increasingly popular as a way to lose weight and potentially improve health.

The OMAD diet, which is a one-meal-a-day diet, is essentially an extreme version of time-restricted intermittent fasting. Although many people gravitate toward the OMAD regimen in the hopes of losing weight and promoting health, there are potential drawbacks to OMAD.

To learn more about the pros and cons of the OMAD diet and tips for following the OMAD diet, we spoke with Kimberly Gomer, MS, RD/LDN, registered dietitian and director of nutrition at miami beautiful body.

What is the baptismal diet?

The OMAD diet, short for the One Meal a Day Diet, involves eating only one meal per day. Basically, it includes fasting for 23 hours and an eating window of an hour or so.

Gormer says that the OMAD diet isn’t really a “diet” in the traditional sense because the diet includes an eating plan, or some foods you can eat and you can’t.

“While that, [the OMAD diet] It specifically targets meal timing—in this case, one meal a day,” says Gormer. “In its strictest application, people should consume zero calories (while allowing that WaterAnd the black coffeeor tea) in addition to the one meal they are entitled to eat per day.”

Weight loss scale.
Unsplash

Is Al Emad good for losing weight? What are some other benefits?

Gormer says that while most people turn to the OMAD diet as a way to manage weight, there are other potential benefits as well.

The benefit of those trying to normalize the insulin response, Low blood sugar, and/or weight loss is that it allows the body to get some metabolic rest. When no calories are consumed, there is no response to insulin,” she says.

Gormer explains that after eating (and especially after eating foods rich in carbohydrates), blood sugar increases as these nutrients are digested. This is a good thing because cells need glucose for energy, but they are unable to absorb it from the bloodstream without insulin. Insulin is a hormone produced by the pancreas in response to an increase in blood sugar.

“The insulin will act as a switch that opens the gate and allows the cells to receive the sugar and then sends the rest of the sugar for later use, which means that energy or fat is stored in the fat fat cells,” Gormer explains. When people are resistant to insulin, that switch becomes sticky, and the cells don’t get the sugar. The body senses there is a problem and calls in more insulin.”

However, insulin can increase hunger. The more insulin circulating in your body at any one time, the greater the chance that you will have an insatiable appetite.

“In the United States, approximately 60 to 70 million people suffer from insulin resistance, so the idea of ​​limiting the timing and amount of insulin secreted [via the OMAD diet] It makes sense to respond to blood sugar and lose weight,” Gormer notes.

Gormer says that the OMAD diet, by its nature of eating only one meal a day, reduces your body’s exposure to insulin and the frequency of insulin secretion, which in turn can reduce appetite and potentially improve insulin sensitivity.

Therefore, the weight loss effects of the OMAD diet are twofold: not only does eating one meal a day reduce calories by default because you are not craving or consuming calories over many hours, but it can also help control appetite by reducing levels of Insulin.

Menu items from Etta Restaurant in Chicago.

What are the side effects of Emad?

Gormer says the primary drawbacks of the OMAD diet are that it can potentially lead to overeating or overeating and that it can be difficult to get all of your nutritional needs.

Since people wait all day to eat and only have one chance to enjoy their food, for some, this can psychologically lead to wanting to consume as much food as quickly as possible, often at the expense of making wise food choices. This can lead to nutritional deficiencies and may not actually produce the weight loss results you hope for, depending on how many calories you end up consuming and where they come from.

Furthermore, the OMAD diet is usually not recommended for athletes or people who exercise vigorously or for long training because it is usually not possible to adequately supply the body with energy. Before or after, after your exercise.

In the end, Gormer says, OMAD is very restrictive everywhere and is not generally a sound approach to healthy eating.

“I believe that while weight loss occurs if the person is in compliance with the protocol, they will end up overeating at some point due to the severe restriction. The danger of the diet is, again, that the person has high hopes of losing weight from this extreme plan and [is] Disappointed when they restrict, lose some weight, and then get it all back together,” she warns. “Calorie reduction will occur when only one meal is eaten in a day, but often, too much junk food is craved as the body tries to prevent This severe restriction.”

Furthermore, Gormer believes that the OMAD diet is not optimal for health because it does not usually lead to permanent weight loss, and may also cause metabolic damage if it is followed for an extended period of time.

“Repeated calorie restriction slows down your basal metabolic rate (BMR), which makes losing weight harder and harder the more restrictive diets you follow. This is why the diets may work at first but after a while, they seem to stop working. Work, she says.” For example, your basal metabolic rate might be 2,000 [calories per day], but if that person loses weight quickly, and puts the weight back on and over, then the next time they’re on another diet, their BMR slows down due to the restrictions on their last diet, so their BMR is now 1,800 calories . This cycle repeats to the point where people are unable to lose weight no matter how much they restrict.”

Finally, an additional drawback of the OMAD system is the feeling of extreme hunger and low energy most of the day due to the scarcity of food intake.

Intermittent fasting meal.

What do you eat on Emad?

If you are going to follow the OMAD diet, it is important to consume nutritious, saturated foods such as whole, unprocessed vegetables, lean proteins, healthy fats Such as nuts, seeds, some whole grains and fruits.

Is baptismal fasting healthy?

Whole bowl of healthy food

Gormer strongly encourages people to look for healthy alternatives to the OMAD diet.

“The best thing for health is to avoid processed foods, including packaged foods loaded with sugar, processed grains, and highly processed vegetable seed oils (soybean, corn, canola, rice bran, sunflower, safflower, and vegetables). Instead, stick to whole foods like protein, vegetables, and healthy fats (such as avocado and olive oil) and limited carbs (fruits and whole grains) depending on your lifestyle, exercise habits, and individual metabolism,” advises Gormer. “Avoiding cliched diets, fasting, and excessive restriction to avoid metabolic damage is key.”

In terms of timing and frequency of eating, Gormer suggests limiting snacks and only going to three meals a day if something like the OMAD diet appeals to you for insulin reasons. Finally, she suggests working with a registered dietitian and nutrition expert who can help support you with your diet and health goals and design an individualized eating plan that makes sense for your body and life.

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