My One Burrito a Day (OBAD) One Meal a Day (OMAD) Diet

For a couple weeks now, I have been following the one meal a day—OMAD—diet. I am trying it out because after reading about and trying the keto diet, which is very prescriptive, I wanted something easy that amalgamates intermittent fasting, one very satisfying meal that fulfills all the calories I need for a day that actually satiates me, and no food to cheat with in my fridge, cupboard, or larder.  

If I do a good job of tracking my macros—50% carbs, 30% fat, and 20% protein—the chicken burrito with everything on it that I can get from Burrito Bros on Columbia Pike, South Arlington, is perfect: flour tortilla, grilled chicken, yellow rice, black beans, pinto refried beans (the mixture of the two is called "black and tan") , cheese, guacamole, sour cream, cucumber, lettuce, pico de gallo, and sweet corn with a squirt of chipotle and cilantro hot sauce. 

It's almost perfect.

Burrito Bros is closed on Sunday which is why it's my cheat day when I can eat brunch and dinner like a normal yuppie. 

I'll report on how it is working for me. Today, on Presidents' Day, I did another OBAD but in this case, it was a double gruyère and onion burger with fries—one burger a day, in this case—but two patties are too much.

On that note, Burrito Bros, which also owns L.A. Bar and Grill, where I got my 1/2 priced lunch burger, also offers double meat burritos but that's too much food as well. I don't want leftovers because they're too tempting for me, so I just ate them—the double burger and the double steak burrito, both—but I regretted it and won't do that again.

A single-patty burger and a regular everything burrito are good for me. 

And burgers and fries are only for special occasions. I would really like to make sure my single meals aren't a series of junk foods with a multivitamin chaser. I would like to cycle in big salads with chicken and those sorts of things, but I don't want to become a slave of cooking for myself.

With food in the house I tend to be seduced into breaking the essential daily 23-hours-a-day fast, drinking only coffee, water, tea, and sometimes broth or bone broth and sometimes some dill picked juice.

Nutritional Macros of One-1500-calorie-a-day Burrito

When you are on the One Burrito a Day (OBAD) One Meal a Day (OMAD) Diet, understanding your macro composition is crucial. Here’s a possible breakdown of the 1500-calorie burrito, which fits the macro requirements:

• Carbs (50%): 750 calories or 187.5 grams
• Fat (30%): 450 calories or 50 grams
• Protein (20%): 300 calories or 75 grams

Nutritional Macros of a One-1500-Calorie-a-Day Diet Based on OMAD of One Burrito a Day

Example Burrito:

• Flour tortilla (300 calories, 50g carbs, 10g fat, 8g protein)
• Grilled chicken (200 calories, 30g protein, 5g fat)
• Yellow rice (200 calories, 40g carbs, 3g protein, 1g fat)
• Black beans (100 calories, 15g carbs, 5g protein, 2g fat)
• Pinto refried beans (100 calories, 10g carbs, 5g protein, 5g fat)
• Cheese (100 calories, 7g protein, 7g fat)
• Guacamole (100 calories, 5g carbs, 7g fat, 2g protein)
• Sour cream (50 calories, 1g carbs, 5g fat, 1g protein)
• Cucumber (20 calories, 4g carbs, 1g protein, 0g fat)
• Lettuce (5 calories, 1g carbs, 0g protein, 0g fat)
• Pico de gallo (20 calories, 4g carbs, 1g protein, 0g fat)
• Sweet corn (50 calories, 10g carbs, 2g protein, 1g fat)
• Chipotle and cilantro hot sauce (10 calories, 2g carbs, 0g protein, 0g fat)

Total Macros:

• Calories: 1500
• Carbs: 180g
• Fat: 48g
• Protein: 66g

This burrito provides a good balance of macronutrients, with a slight emphasis on carbohydrates. The protein and fat content are also adequate, and the burrito contains a variety of vitamins and minerals.

Components of the Burrito:

1. Flour Tortilla: Carbs are mainly from the tortilla and rice.
2. Grilled Chicken: High in protein.
3. Yellow Rice & Black Beans: Source of carbs.
4. Pinto Refried Beans: Source of protein and carbs.
5. Cheese, Guacamole, & Sour Cream: Fat sources.
6. Veggies: Cucumber, lettuce, pico de gallo contribute to fiber and micro-nutrients.

FAQ:

1. What is the OMAD diet?

   • It stands for "One Meal A Day," where you eat one meal in a 24-hour period and fast for the rest.

2. Why try the OBAD (One Burrito a Day) variant?

   • It's a satiating meal that fulfills daily calorie requirements, making it easier to stick to the OMAD regime.

3. Can I have anything during the fasting period?

   • Ideally, only non-caloric drinks such as coffee, water, tea, and sometimes broth or bone broth.

4. What if my favorite burrito joint is closed?

   • While Chris opts for brunch and dinner on such days, you can also prepare a home-made burrito or choose a nutritionally similar meal.

5. Is this diet for everyone?

• Before starting any diet, it's advisable to consult with a healthcare professional or nutritionist.

Glossary:

• Intermittent Fasting (IF): An eating pattern where you cycle between periods of eating and fasting.
• OMAD: Acronym for "One Meal a Day."
• Macros: Refers to macronutrients - carbs, fat, and protein.
• Pico de gallo: A fresh salad made from chopped tomato, onion, cilantro, peppers, and lime juice.
• Black and tan: A mixture of black beans and pinto refried beans.
• Calorie deficit: The difference between the number of calories you consume and the number of calories you burn
• Ketosis: A metabolic state in which the body uses fat for energy instead of carbohydrates

Discussion on OMAD and IF:

The OMAD diet is a form of Intermittent Fasting (IF). It involves eating only once during a 24-hour cycle, typically allowing a 1-hour eating window and then fasting for the remaining 23 hours. The philosophy behind this approach is to give the digestive system a break and to utilize fat stores for energy during the fasting periods.

Intermittent Fasting has gained attention due to its potential benefits including weight loss, improved metabolic health, and even longevity. IF works by moving the body from a fed state to a fasted state multiple times during a week, enabling the body to burn stored fat more effectively.

The OMAD approach takes IF to the extreme by reducing the eating window to just one meal. It’s important to ensure that this meal is nutritious and well-balanced to provide all the essential nutrients the body needs.

Chris' approach, the OBAD, simplifies meal planning by sticking to a single, nutritious meal that he loves – the burrito. While there's flexibility in the diet, it's crucial to strike a balance and ensure you're getting a variety of nutrients, not just indulging in junk food.

Theory Behind the OMAD Diet and Intermittent Fasting

The OMAD diet and intermittent fasting are based on the idea that the body functions better when it is given regular periods of rest from digestion. When we eat frequently, the body is constantly working to digest and absorb food. This can lead to inflammation and other health problems.

Intermittent fasting involves alternating between periods of eating and fasting. The most common type of intermittent fasting is the 16/8 method, which involves fasting for 16 hours each day and eating only during an 8-hour window. The OMAD diet is a more extreme form of intermittent fasting, in which you only eat one meal per day.

Conclusion

The OMAD diet can be a safe and effective way to lose weight and improve health. However, it is important to talk to your doctor before starting any new diet, especially if you have any underlying health conditions. It is also important to make sure that you are getting enough calories and nutrients if you are following the OMAD diet.

Here are some of the potential benefits of the OMAD diet:

• Weight loss: The OMAD diet can help you lose weight by creating a calorie deficit. When you only eat one meal per day, you are naturally eating fewer calories.
• Improved insulin sensitivity: The OMAD diet can help to improve insulin sensitivity, which can reduce the risk of developing type 2 diabetes.
• Reduced inflammation: The OMAD diet can help to reduce inflammation throughout the body.
• Improved cognitive function: The OMAD diet has been shown to improve cognitive function in some studies.
• Increased longevity: Some studies have shown that intermittent fasting can increase lifespan in animals.

If you are considering trying the OMAD diet, it is important to start slowly and listen to your body. It is also important to make sure that you are getting enough calories and nutrients from your one meal.

Here are some tips for making the OMAD diet healthier:

• Choose whole, unprocessed foods.
• Focus on nutrient-dense foods, such as fruits, vegetables, and whole grains.
• Include a variety of foods from all food groups in your meal.
• Limit processed foods, sugary drinks, and unhealthy fats.

If you are struggling to get enough calories and nutrients from your one meal, you may want to consider adding a snack or two throughout the day. You may also want to consider making your OMAD meal more complex, by adding more ingredients or by cooking your own food.

The OMAD diet can be a healthy and effective way to lose weight and improve health, but it is important to do it in a way that is sustainable for you.

Remember, while diets like OMAD can offer benefits, they're not suitable for everyone. Always consult a healthcare professional before making significant changes to your diet.