The One Meal a Day (OMAD) diet has been a popular approach to intermittent fasting (IF) and weight management in recent years. A variation on this concept is the One Breakfast a Day (OBAD) diet, which combines the principles of OMAD with a carnivorous focus, perfect for those who love a protein-rich start to their day. This article will explore the OBAD diet, its potential benefits and drawbacks, as well as some tips on how to adopt this unique approach to meal planning.

  1. Understanding the One Breakfast a Day (OBAD) Diet

The OBAD diet is an eating pattern where an individual consumes their entire daily caloric intake in one morning meal, typically within a one-hour window. The rest of the day, they only consume non-caloric beverages such as water, coffee, or tea. The meals often comprise high-protein, high-fat foods like meat, eggs, and dairy products, and are relatively low in carbohydrates. This makes the OBAD diet a combination of intermittent fasting (IF) and a carnivorous lifestyle.

  1. Intermittent Fasting (IF)

Intermittent fasting (IF) is a nutritional strategy that involves alternating periods of fasting and eating. The fasting periods can range from 12 to 24 hours or more, depending on the specific IF protocol followed. By restricting the eating window, proponents of IF believe that it can help control hunger, improve metabolic health, and promote weight loss. OMAD and OBAD are specific variations of intermittent fasting.

  1. The Carnivore Diet

The carnivore diet is an extreme elimination diet that focuses on consuming only animal products, excluding plant-based foods. Adherents argue that it may lead to weight loss, increased energy, and improved mental clarity. However, the diet is controversial, with critics citing concerns over nutrient deficiencies, long-term sustainability, and potential negative effects on gut health and cardiovascular health.

  1. Benefits of the OBAD Diet

a. Enhanced Focus on Nutrient-Dense Foods: A protein-rich, high-fat diet can help individuals feel more satiated and focused, as these nutrients are vital for energy production and cognitive function.

b. Improved Insulin Sensitivity: Consuming all daily calories in one meal may help regulate blood sugar levels by reducing the frequency of insulin spikes throughout the day.

c. Simplified Meal Planning: The OBAD diet can simplify meal planning and food preparation, as individuals only need to prepare one meal each day.

d. Potential for Weight Loss: The OBAD diet’s combination of intermittent fasting and caloric restriction may help individuals achieve weight loss, especially when combined with regular physical activity.

  1. Potential Drawbacks of the OBAD Diet

a. Nutrient Deficiencies: Consuming only one meal per day may make it difficult to meet daily nutrient requirements, especially when following a carnivorous diet that excludes many nutrient-dense plant-based foods.

b. Difficult Social Adjustment: The OBAD diet may be challenging to maintain in social situations, as most events involve food and eating outside of the morning hours.

c. Risk of Overeating: Eating one large meal per day may encourage overconsumption, as individuals may feel pressure to consume all of their daily calories in one sitting.

  1. Tips for Success on the OBAD Diet

a. Hydration: Staying hydrated is crucial, as it helps to maintain electrolyte balance and promotes optimal metabolic function. Including electrolytes such as LMNT in water is a smart way to support hydration.

b. Balanced Nutrition: It is essential to ensure that the single meal contains a balance of protein, healthy fats, and essential nutrients, including vitamins and minerals, to promote overall health

c. Consult a Healthcare Professional: Before starting the OBAD diet, it is advisable to consult a healthcare professional or registered dietitian to assess individual needs and ensure the diet is safe and suitable for one’s unique circumstances.

d. Gradual Transition: Instead of diving straight into the OBAD diet, gradually transition to this eating pattern by shortening the eating window over time, allowing the body to adjust to the change.

e. Listen to Your Body: Monitor how your body reacts to the OBAD diet, noting any changes in energy levels, mood, and digestion. If negative side effects persist, consider modifying the diet or exploring alternative dietary approaches.

f. Flexibility: The OBAD diet may not be suitable for every day or every situation. Maintain a flexible approach, allowing for occasional deviations from the diet when necessary, such as during special occasions or travel.


The One Breakfast a Day (OBAD) diet is a unique and intriguing approach to nutrition that combines elements of intermittent fasting and the carnivore diet. While it may offer benefits such as weight loss, improved insulin sensitivity, and simplified meal planning, it also presents potential challenges, including nutrient deficiencies and social adjustment difficulties.

Before embarking on the OBAD diet, it is essential to consult with a healthcare professional to ensure it is a suitable choice for one’s specific needs and health goals. By adopting a balanced, flexible, and well-informed approach to the OBAD diet, individuals can explore this unconventional eating pattern while prioritizing their overall health and well-being.

Image by Holger Langmaier from Pixabay