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OMAD+B: the sustainable answer to intermittent fasting

Dr Karen Martin
Reviewed by Dr Karen MartinReviewed on 19.10.2023 | 4 minutes read

You’re familiar with intermittent fasting, but have you heard of OMAD+B? Consisting of one meal per day plus breakfast, you get all the advantages of intermittent fasting, but undertaken in a sustainable, manageable way.

So, you’re on a mission to build a leaner, meaner you? But feel overwhelmed with all the fad diets and science? The simple OMAD+B could be just the answer. Say no to hunger pangs and the temptation to indulge. Say yes to saving time and money, say yes to needing a new closet of clothes, say yes to losing weight and keeping it off.

What is OMAD+B?

OMAD+B is a variation of the tougher OMAD plan that restricts eating to a single meal per day. While OMAD is an extreme form of dieting, with OMAD+B, you eat breakfast and lunch. This weight loss plan cuts out your evening meal to not only deprive your body of calories, but also use up your fat stores during the fasting phase. But the ease of this diet means you’re more likely to stick with it as a complete lifestyle change, rather than radical intermittent fasting, which you may find impractical or too difficult.

Getting started with OMAD+B intermittent fasting is simple. Within 30 minutes of waking, have a breakfast that includes protein, preferably eggs.

Your main meal should include a substantial source of lean protein, such as fish or chicken, along with nutritious vegetables and long-chain slow-release carbohydrates, such as rice or wholegrain pasta.

The key is to make sure all your food is densely nutritious: eat a varied diet with minimal processed foods and a good balance across the food groups. Aim for the most colorful foods you can find.

What are the benefits?

Aside from the well-known weight-loss benefits and stabilized blood sugar levels associated with intermittent fasting, the OMAD+B diet saves you time (one less meal to prepare) and money (less food to buy), while still allowing you to eat what you love.

How strict is the OMAD+B diet?

It’s important to ensure that you are getting enough nutrition when doing any form of intermittent fasting, and that includes OMAD+B. Remember - don’t suffer! Feel free to snack on nutritious foods such as fruits and nuts in the evenings.

Also, don’t let OMAD+B intermittent fasting affect your social life. On the weekends, enjoy meals with friends and family as long as you follow a similar format to your usual substantial meal.

How can I make the most of OMAD+B?

Stay hydrated

Not only does good hydration help you focus and feel great, but fluids can also help reduce hunger pangs. Opt for black tea or coffee, fruit tea, or choose low-calorie alternatives such as unsweetened almond milk. Plain old water is great, but to liven it up, try O.R.S Hydration Tablets in Lemon, Blackcurrant, or Strawberry to balance your electrolytes and stay hydrated for longer than you would with water alone.

Be consistent

OMAD+B is not a miracle diet. You might want to weigh yourself or measure your waist circumference to keep track of your journey, but just don’t expect overnight results, as the best and most lasting benefits are seen over time. You might want to take a before and after picture in order to notice long-term results.

Take a holistic approach

Weight loss is more than just a physical effort, your mindset is just as important to consider. There are several ways you can stay motivated and consistent with your OMAD+B diet. Meditation is a great way to keep mind and body balanced, or you could try gratitude, journaling, or planning out some time each week to do something that brings fun and enjoyment into your life.


Exercise is extremely important in consistent weight loss. Your daily exercise should be post-breakfast, enabling you to feel energized for the rest of the day. If you don’t have much time in the mornings, then plan in some exercise in the evening.

Is OMAD+B for everyone?

The OMAD+B diet is not suitable for everyone. You should avoid intermittent fasting if you are:

  • pregnant or breastfeeding
  • have insulin-dependent diabetes
  • have a low body weight
  • have an ongoing or previous eating disorder
  • are under 18 or over 65

If you have long-term medical conditions or take medications, it’s best to discuss intermittent fasting with your doctor before starting.

Is OMAD+B for me?

If none of the above health conditions apply, and you’re looking for a long-term path toward sustainable weight loss, OMAD+B could be the perfect choice.

Aside from the health benefits, what will you do with the annual savings of approximately 300 meal-prep hours and $3000 off your food bill?

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This article has been written by UK-based doctors and pharmacists, so some advice may not apply to US users and some suggested treatments may not be available. For more information, please see our T&Cs.
Dr Karen Martin
Reviewed by Dr Karen Martin
Reviewed on 19.10.2023
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