Lose Belly Fat While Building Lean Muscle With Only 1 Meal a Day

Whether you’re a man or woman exercise and workouts won’t reduce you’re stubborn body fat. Weight loss and creating a flat stomach are about diet. Discover the power of OMAD!

A lot of people struggle with losing that last bit of belly fat especially that stubborn lower belly fat.

If you’ve done any research on how to lose belly fat you probably know by now that the number one way to do it is through diet.

For many of you… every time you try to diet you either give up, quit because the diet is either too demanding or too complex and restrictive to actually stick to.

So today I want to go over how just one meal a day can help you lose that last bit of belly fat faster and easier than most other dieting methods.

By:  Instagram Influncer Tim Ernst – Founder of Keto Burn 20,  28 Day Fat Exterminator Challenge, Intermittent Keto Fasting, Get Lean In Quarantine, 180 Muscle and Barbell/Dumbbell Ripped Muscle Complexes

The Truth About Fat Burning

As you burn fat from your arms, your legs and your face, you’ll eventually tap into your fat stores in your belly area.

I say eventually because the unfortunate truth that no one wants to hear is that the stomach area is usually one of the first spots that our body likes to accumulate fat and it’s usually one of the last spots to go.

This may not make sense, but it makes sense to your body from an energy conservation standpoint.

It’s a lot easier to carry pounds of stored fat closer to the center of your body rather than distal areas like your hands, feet and your face, but don’t worry… stick with me through this article and I’ll show you exactly how to burn the most amount of belly fat.

Just one simple meal a day will help you burn that stubborn fat and keep it from coming back.

The key to burning that stubborn lower belly fat is consistently sticking to an effective eating strategy until your body has no choice but to begin using fat for fuel to burn belly fat.

One meal a day, intermittent fasting combined with the keto diet is one of the easiest eating strategies that you can consistently stick to over the long haul because when done correctly it really doesn’t feel like you’re dieting at all.

In fact, if you know what foods to eat, you’ll feel more satisfied throughout the day especially when you eat foods such as these on this meal plan

I’m sure a lot of you are probably thinking, “hmm isn’t one meal a day starving yourself, won’t it slow my metabolism down and be bad for fat loss?”

Before I jump right into this fasting method I want to talk about the myths associated with OMAD (also known as the one meal a day diet).

Diet Myths

We’ve all been told since we were little kids that we have to have breakfast lunch and dinner.

Some of us have been told to eat snacks in between those meals, but is that true?

The answer is NO!

Usually, the whole idea of the most natural way of eating is to have three square meals a day with snacks in between those meals.

However, this eating strategy didn’t come from scientific or biology.

This eating strategy came from cultural patterns that developed over time.

Although ancient Romans believed in eating just one meal a day, by the time European settlers came to America they brought with them a mostly English culture of eating three square meals a day, breakfast, lunch and dinner.

It became an even more popular idea when it was used by settlers to look down on Native Americans for not being a civilized group of people because they ate based on when they were hungry and based on the availability of food rather than on a set schedule.

After that…farming practices, social status, work life, electricity and the Industrial Revolution all further shaped our cultural norm to eat three meals a day.

Again, none of this was based on science but rather on cultural ideas that stacked on top of each other over time.

Examples

For example, one of the more recent ideas was having dinner with the family at six o’clock when everyone got home from work.

This idea became more popular within the last hundred years right around when electricity and light bulbs became more common in households which allowed us to prepare meals later at night.

If you choose to continue following this cultural dogma of having to eat three, five or six meals a day, the only way to lower our total food and calorie intake is by having smaller less filling meals.

The truth is that most of us prefer to eat until we feel full.  Most of us also don’t want to feel obligated to cook and eat all day.

Most of us would like to lose belly fat while still enjoying the food we love and most of us want to live longer and maintain a healthy weight and body fat throughout our lives.

Fasting and the one meal a day diet can help us do all of those things.

OMAD and Intermittent Fasting

As unorthodox as this might sound, one of the most effective ways to lower insulin levels, lower our hunger, lose weight and body fat is to only eat one meal a day.

When you don’t eat for 18 to 21 hours a couple things happen your body:

• You’ll deplete glycogen stores.
• Your insulin levels will drop way down
• You’ll increase the youth hormone, HGH
• Your body begins to produce ketone bodies in the liver so you can use its own body fat as energy.

On top of that, eating one meal day in general has been linked with anti-aging benefits, longevity, mental clarity, the prevention of brain degenerative diseases, improved immune system and being more productive throughout the day.

That’s right, eating one meal a day can help you have way more energy and it can help you get way more done throughout the day.

In regard to burning that stubborn belly fat, if you’re eating one meal a day you can have much bigger meals without going over your total daily calorie and macros.

This means you can create a negative energy balance and burn fat eating more of the foods that you crave and love.

Once you get the hang of the one meal a day diet, (which I’ll lay out for you in a second) you won’t even have to track your calories or your macros.

The beautiful thing is by not restricting yourself on a daily basis and by allowing yourself to eat the food that you love, you prevent binge eating.

With the one meal a day diet, most people prefer to skip breakfast and lunch because if they have either of those meals their blood sugar will go up and then a few hours later it comes crashing down.

This cycle will make you hungry and it will also makes you crave food throughout the whole day.

Most people following the OMAD diet have just one meal at night because they can go to sleep not long afterwards and get through the day consuming a very minimal amount of calories.

Now you might be thinking, “hold on, there is no way I can skip breakfast and there’s even less of a chance that I can skip both breakfast and lunch, I’ll be so incredibly hungry.”

The truth is that your body will adjust as certain feeding schedules and right now you’re stuck in the 3 meal a day loop.

The Vicious Cycle (Why People Store Fat)

Ghrelin (which is also known as your hunger hormone) is released at the time of day that you normally eat your meals, but insulin is also released every time you eat.

Insulin prevents you from burning fat and using stored fat as energy and it also stores blood glucose as fat.

So typically most people’s days go like this:

They have a release of ghrelin in the morning simply because their body has learned to expect breakfast, that ghrelin makes them feel hungry so they have breakfast which spikes their blood sugar and their insulin levels.

Then insulin will usually store some of that energy as fat and it will prevent you from burning stored body fat for energy.

Then as insulin shuttles that blood sugar into your cells and fat cells, your blood sugar drops and you start feeling tired.

So what do you do? You eat lunch.

Once again starting this whole process over again.

Then after another spike and another drop in your blood sugar that leads you right to dinner and then finally to a late night snack.

The irony of all this is that when you eat that big breakfast, most of the time it leads you to feeling starved for lunch so you have a big lunch then the big lunch makes you starve for dinner so you eat a big dinner.

To break out of this vicious cycle you simply need to give your body and hormones time to adapt and adjust.

Best OMAD and Intermittent Fasting Practices

Start with a simple fasting protocol like intermittent fasting where you allow yourself an eight hour feeding window and you fast for the other sixteen hours of the day.

Usually people will just skip breakfast and have their first meal around one o’clock.

As your body adjusts and the early morning hunger pangs subside, you can try to shorten your eating window to only six hours then shorten it further to four hours which is actually referred to as the warrior diet.

Finally, you progress to OMAD which is again one meal a day.

During that one meal you’ll enjoy your food more so.

Even healthy foods like vegetables will taste great and will be much more appreciated by your palate.

Now I do have to mention that in the beginning some people will feel like they want to binge and eat everything in sight because they haven’t eaten all day long.

A big enough binge can cause you to gain more belly fat even if you only were doing it once a day.

So in the very beginning you may want to count your calories and macros to make sure that you’re not overdoing it.

I have an even easier method to ensure that you don’t overeat during that one meal without tracking what you’re eating.

One Trick To Not Overindulge

You would start your meal with two to three cups of veggies, finish your veggies before moving on to some type of fatty protein source. Here’s a free 5 day OMAD meal plan you can start with that will help you lose 7-10 pounds just after 5 days.

I promise you this simple strategy works wonders.

All the other healthy food that a lot of you normally wouldn’t even want to eat at the same time you’re going to be taking in an abundance of healthy nutrients.

You’ll also be filling up your stomach.

By doing this you’ll lower your desire for junk food and by the time you get to your cravings you may not even want the junk food that you really wanted originally.

I’m telling you, the one meal a day diet will help you save time, money and calories allowing you to lose weight and ultimately belly fat without the hassle of a regular diet plan.

I’ve been having one meal a day for quite a while now and it 100% is something that can be part of your lifestyle rather than just some random fad diet that you yo-yo on and off of.

The OMAD diet definitely works and I highly recommend that you ignore the myths that have been drilled into your head since you were a kid.

Just try it out for a few weeks and I promise once you get past the initial hunger pangs in the beginning you won’t regret it.

Feel free to do a google search and research the OMAD diet yourself you’ll see that everything I said in this article is backed by solid scientific research.

That’s it I really hope you guys enjoyed this article and I hope I taught you something new.

What’s Next?

I get quite a few questions on how you can implement fasting nd what types of foods work best to curb cravings and not feel so hungry.

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