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intermittent fasting

Intermittent Fasting The One Diet/Lifestyle To Rule Them All

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Intermittent fasting is one of the healthiest things you can do for your body and life. You will lose weight, look and feel better, have more energy, save so much money and time. One meal a day, OMAD is the healthiest intermittent fasting because your body can produce up to 1500% human growth hormone daily and you will save the most time and money.

Two meals a day, TMAD is great because you can achieve a similar result and not have that uncomfortable full feeling compare to one meal a day. Water fasting is amazing because you give your body the chance to repair itself. Dry water fasting is one of the best intermittent fastings because 3 days of water fasting is the same as 1 day of dry water fasting.

Intermittent Fasting The One Diet/Lifestyle To Rule Them All

intermittent fasting
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What is this intermittent fasting that everyone is talking about?! If you’ve never heard of one meal a day (OMAD), two meal a day (TMAD), or regular fasting then you should pay close attention. Intermittent fasting is basically those 3 things.

This trend, lifestyle, fad, whatever you want to call it is taking the internet by the millions! This info could literally change your life for the better. I will tell you from PERSONAL experience and science/evident based about intermittent fasting.

Most blogs/bloggers write about a subject using other articles and blogs. I, however, give it to you like it is, through actually real-life experiences, so there is no way I will spend days writing this article just for the heck of it!

Not only are you going to save a ridiculous amount of time and money but your health and mood will improve dramatically. You can expect to see results in as little as two weeks. There is no negative side effects or any health issues related to OMAD (One meal a day), TMAD (Two meals a day), or fasting.

This isn’t a fad, a quick weight loss program like all those online, or change my life now BS. When you actually follow the one meal a day, two meals a  day, and fasting lifestyle, it needs to be done consistently for at least 3 months.

Continue to follow the intermittent fasting of OMAD or TMAD for the rest of your life and you will be rewarded with health and happiness.

You will reap all the benefits as long as you are consistent. Once you stop following the OMAD/TMAD and fasting, you may never have the desires to re-follow it, therefore it is highly advised that you continue on with this lifestyle for as long as you can, otherwise you will go right back into your unhealthy lifestyle

One Meal A Day (OMAD)

one meal a day OMAD
*One meal a day should be a balance meal.
The one meal a day is without a doubt the best intermittent fasting.

It is meant for those who are working long hours or just don’t have the time in their life because of family, friends, work, etc. The benefits include saving hours from cooking and preparing your meals vs eating 3-4 meals each day, jeez what a time waster! Your bank account won’t decrease so fast because you will actually be eating less.

You won’t be able to fit three square meals into one meal, therefore, you eat less and save more, however, OMAD is the most difficult out of the three. Stuffing three square meals into one can be uncomfortable in the beginning but your body will adjust to it after a couple of days.

Follow these simple rules and you will be on the one meal a day (OMAD) in no time:

  • Eat anytime you want but only within a one hour frame.
  • It is highly suggested you eat after you workout or five to six hours before bed.
  • If you eat after working out then obviously you can eat more because you will be hungrier and your body will require more energy (food) from the lost during exercise. (I actually recommend you eat after exercise or a good walk)
  • Make sure you eat 5-6 hours before bed so the food can be fully digested. If not you can be laying in bed for a while until your food has been digested.

I’ve got some shocking facts for you if you’re one of the few and rare that likes to hit the bed right after stuffing yourself. The stomach acid will slide up into your esophagus and can actually cause esophagus cancer (if you do it many times) and burn your throat (not literally burn it off), and anytime you eat right before bed your body cannot burn the carbohydrate and sugar throughout the day along with other digestive diseases!

Instead, sugar and carbohydrates are stored as fat which is the complete opposite of what we want. Sumo wrestlers do this, and you can see the terrible results that it produces. Sitting or taking a slow walk after each meal is the best thing for your body after a heavy meal.

Pros of OMAD (One meal a day)

Here’s the thing, carbohydrates and sugar will eventually convert into fat if it is not burnt or used as energy. If someone says otherwise, then ask yourself this. Why are fat people fat and fit people fit?

Hmmn, maybe because one works out and the other doesn’t. So sugar and carbohydrates are flushed out when you use the toilet? Yes, but not as much as you think.

Throughout the day, with the one meal a day, you are constantly burning energy, and after 16 - 20 hours your HGH levels WILL sky rocket up to 1500%!

Human growth human, baby. This is the elixir of life, the fountain of youth. It has been inside of us all along. Mankind has been trying to find this potion for ages but they were looking in all the wrong places.

HGH has been shown to slow down aging, improve muscle growth, enhances mood and cognitive thinking, repairs the body of diseases and illness, and so much more. The benefits of HGH. You get this for free, every day, all day but the cost is only OMAD, can you afford such a commodity?

Intermittent fasting of one meal a day allows you to eat less. Therefore you will lose weight, it’s just plain common sense that eating less means you will lose weight (unless its pure sugar or fats).

Intermittent fasting reduces:

  • Oxidative stress and inflammation throughout the body
  • Potential cancer and tumor growth
  • Blood pressure and blood sugar levels
  • Triglycerides and LDL cholesterol
  • Risk of heart and neurodegenerative disease 
  • Excess body fat because of increased fat oxidation
  • Diabetes and insulin resistance (click here for source)

Intermittent fasting improves:

  • Insulin sensitivity and IGF-1 – It makes you tolerate more carbohydrates and allows you to regulate your blood sugar levels better.
  • Human Growth Hormone (HGH) – After 18-23 hours of fasting it does so by an astonishing 1300-1500%.
  • Metabolic rate –  Speeds up your metabolism by 3-14%.
  • Nutrient partitioning – You’ll absorb your nutrients more efficiently and increase protein synthesis because the body perceives fasting as a starvation signal.
  • Fat burning and oxidation. You’ll utilize your own body fat for fuel at the expense of preserving more muscle.
  • Cellular repair and detoxification. The process called ‘autophagy’ clears waste and protects your cells against malignant tumor factors.
  • Mental clarity and focus. You improve your concentration and mental abilities because of increased BDNF levels.
  • Neurogenesis and neural plasticity. You will create more brain cells that protect against neurodegenerative diseases, such as Alzheimer’s and Parkinson’s. This is also closely connected with increased mental power.
  • Mitochondrial density and function. It allows you to produce more energy and do it more efficiently. You’ll feel constantly energized without having eaten anything.

You’re probably wondering, if I don’t eat throughout the day how will I have enough energy to last? The human body works in many amazing ways. When we eat sugar and carbohydrates, our body uses it as energy and burns it throughout the day.

If you don’t exercise or are inactive most of the day, the sugar and carbohydrates can not be used or burn; it will eventually be converted and stored as fat. If you’re overweight or big, the one meal a day allows your body to use your stored fat and burn it until you eat again.

That is why you need to eat 5 – 6 hours before you go to bed, if not then your body won’t time the proper amount of time to burn those carbs and sugar. The OMAD, one meal a day is best for those that want the best and quickest way to lose weight, assuming you eat healthy and balance.

It won’t work if you’re eating junk food and fried foods for obvious reasons. 

Cons of OMAD

One meal a day is not easy
*One meal a day is not easy, but you will get use to it.

YOU MUST incorporate raw fruits and vegetables. If you eat meat and carbs, eat those last but for proper digestion make sure you eat the liquids and fruit first because they digest the quickest. After that your veggies, and finally you can eat your meat and carbs because if you eat those first, you will not want to eat fruits and vegetables which are the healthiest.

You probably read from another article where you can eat anything you want with the one meal a day and still lose weight. That is correct because let’s say you normally consume 2000 calories a day, but there is no way you can eat 2000 in one meal if you used to do it in 3 meals. However, if you truly want to reap the most benefits and satisfaction from the one meal a day, I suggest you eat at least three servings of fruit and 4 servings of vegetables DAILY. (A serving is 3-4 oz.)

You will achieve your goals faster and be healthier in the process. Turn your ears away from those that say sugar, fats, sandwiches, McDonald’s, etc. are allow with the one meal a day.They are trying to sweet talk and do not have their facts straight.

You want to feed your body with the best nutrients because if you’re going to do the one meal day, you might as well give it the best.

Of course you can eat unhealthy things once in awhile but if you are going to do it everyday because of the hunger and the cravings for unhealthy food then maybe the one meal a day is not meant for you. Eat one time a day! NO snacking, drinking milk or juices. If you drink milk or juice, you must do so while you are eating your meal. You must eat everything in one sitting within 60-90 minutes.

I recommend starting out with the two meal a day and then you can work your way up to one meal a day.

Here are just some things associated with intermittent fasting of OMAD.

  • When starting out with one meal a day, you will experience extreme hunger and think about food all day so that is why you need to start with two meals a day.
  • The hunger pain does become annoying and all you think about is food.
  • When eating, make sure you are only 90-95% full.
  • If you eat until you’re fully full, you will have stomach pain and it will be extremely uncomfortable. (For the first couple days only)

Many who tried the OMAD will not succeed because it is a big commitment. After a couple of days, your body will adjust to the 23 hours of hunger pain and eventually you will be able to do the OMAD regularly. This will require you to change your lifestyle and break the bad habits. 

Two Meals A Day (TMAD)

Two meals a day TMAD
*Two meals a day, TMAD is much easier than OMAD.

Two meals a day (TMAD) is my favorite out of the 3 and the most suitable for me. It fits my travel and busy schedule so well. Since March 2018 I have been on the two meals a day and I don’t ever plan on stopping at all.

I have never felt better, my creativity and thoughts are more vivid and clearer. I have become more positive to my surroundings and within myself.

Thinking about food is not a problem because I eat to live, not live to eat. I am forced to drink 4-6 liters of water throughout the day since it helps with hunger pains and overall I can see it within my body internally and externally that everything has improved.

My meals are so quick and cost-effective. I make a fruit smoothies for the 1st meal and will have raw vegetables. My second meal, I will eat some fruit and rice, pasta, beans, tofu, etc with a bunch of raw veggies again.

Pros of TMAD, two meals a day

The benefits of intermittent fasting of two meal a day allows you to eat two meals instead of one, (obviously) you will be able to eat more and more comfortably. 2 meal a day is not too different from one meal a day it won’t give you the exact results like one meal a day but close to it.

You can say it is about 80-90% just as effective as OMAD.

  • Your first meal you should eat about 80% full and your second meal you can eat until you are 100% full.
  • You won’t have stomach pains or feel uncomfortable as if you were eating one gigantic meal.
  • Now the trick is you need to eat within a 4, 5, or 6 hour time frame but the shorter the time frame the better.
  • When the body fast for a longer period thus will result in higher production of HGH although it is not a significant difference.
  • It doesn’t matter what time you eat as long as you space it out within a 4 to 6 hour time frame so you can eat at 12pm and 6pm or 10 a.m. and 2 p.m. I prefer 2pm and 6:00pm.

To save even more time, when I prepare my meals I prepared for both the first meal and the second meal so that way I am not in the kitchen all the time. TMAD (Two meals a day) really did change my life and schedule for the better. TMAD gave me 1-2 hours of extra time each day and saved about $100 each month from the grocery store.

If we do the math over a 20 year period for food.

  • ( $100/mth X 12 mth = $1200 X 20yr = $24,000 saved ).

Now for time saved.

  • ( 90min/day X 365 days = 32,850min X 20yr = 10,950hr gained ).

I didn’t mention the cost of gas and time going to the grocery store so you’ll actually save more money and time.

Cons of TMAD

Eating two meals a day is so much easier than eating one huge meal a day however your HGH production will not be 1500% or MAX out for your age but close.

That is why it is best if you do follow the two meals a day, you should eat within a 4-Hour time frame to get close to the maximum HGH production. Don’t forget you still need to eat your last meal 5 to 6 hours before going to bed so your stomach has fully digested everything. The same rules apply here for intermittent fasting of TMAD as well.

Eating two meals a day allows you to eat all the healthy food that your body requires on your first meal. The second meal, you can enjoy what you want as opposed to one meal a day where you have to stuff everything within a 30 minute to a 60 Minute time frame which I honestly don’t like eating for that long.

OMAD will become painful and unbearable as you try stuffing all that food in one sitting and then having to deal with the pain that comes afterward from a belly that looks pregnant.

I can’t even walk properly or stand up correctly after OMAD (That’s how bad it gets when you feel like you have a balloon inside of you) I prefer eating for 30 minutes twice a day, it makes me enjoy my food more without having to deal with the stomach pains from OMAD.


These are the most common ways to fast.

  • Regular fasting – Is where you don’t eat anything but you can drink liquids throughout the day.
  • Soft dry fasting – Is when you can shower and wash your face but you can’t drink water or eat anything.
  • Hard dry fasting – When no water or food is allow to touch your body in any way shape or form. (You can clean your hands with one of those antibacterial papers)

They say that one day of dry fasting equals 3 days of regular fasting. My first dry fasting was for 36 hours, felt refreshing, but don’t be surprise, it wasn’t like a huge burst of change or anything magical. The thought of food and water did not affect me in any way.

Your body is always doing two things, repairing itself or digesting food.

benefits of fasting

If our bodies could do both, then we could eat whatever and whenever we wanted to, but life isn’t that wonderful. That is why fasting is so dang effective because during fasting your body is literally repairing itself inside and out.

If you’re always eating, your body does not have time to repair itself whether that be burning stored fat, producing more HGH, renewing dead and old cells, etc. Also every time you eat or drink anything over 50 calories, your body starts the digestion process which then produces more insulin. (I advise from snacking or eating many small meals a day)

Insulin is a hormone secreted by your pancreas, helps control the amount of glucose (sugar) in your blood.

Whenever you eat something, that food is converted into glucose and used as energy. Insulin plays a major role in this process. Normal levels of insulin is healthy and safe.

High insulin can make it nearly impossible for you to lose weight, cause inflammation which has been linked to heart diseases and stroke. 

Regular Fasting

Regular fasting can be done every other day, once a week, twice a month, or once a month. As long as you are fasting you’re giving your body a chance to repair itself. Some people fast for 24 hours, 36 hours, or 48 hours.

It just depends how much you eat and drink before each fast and the more activity you do during fasting the less energy you will have through the day. I prefer to fast when I am not working out or inactive most of the day.That way I can conserve my energy especially if I am fasting for 48 hours.

When fasting you burn even more fat and your body repairs itself better than the OMAD. Other benefits include lower cholesterol, boost metabolism, promotes heart health, decreases inflammation, and a whole lot more. You can check out more benefits here

Overweight individuals are able to fast much longer than thin individuals because their body has more fat to use as energy or fuel. It is safe and healthy to fast for a couple of days or even a few weeks.

Important tips:

  • If you have been fasting for a few days or a week and you feel light-headed, less energy, dizziness, or something is wrong then you should stop fasting ASAP.
  • Listen to how your body responds, if you feel extreme hunger, stop your fast and eat something light. You can always fast next month or later.
  • Do not fast for more than a few weeks unless you are overweight and have already done fasting for a couple days prior to your first extensive fasting. ( Building up a tolerance for anything will prevent fewer problems)
  • Start eating food again but little by bit after extensive fasting.
  • If you stuff yourself after a couple of weeks of fasting you can literally die. This is what happened during the Holocaust when the Americans gave the Jews food to eat. Their body was not used to that amount of food.

The bigger you are, the longer you can go without eating. Just make sure you only fast for one or two days at most if you have never fasted before. After you feel safe and your body is adjusted to your fasting, you may go for one two or even three weeks without eating (Only if you are extremely overweight and stop if you feel something is wrong during your extensive fasting).

Drink lots of water with lemon, mineral water, and other healthy vitamins and nutrients that your body needs during your fast. You can drink some sugary drinks, beers, juices but try to keep the calories to a minimum. Water is always the best.

Dry Fasting, Soft Dry Fasting Vs Hard Dry Fasting

Soft dry fasting is when you can not drink any liquids nor can you eat anything however you can shower wash, your face, and be in contact with water. Soft fasting is a little easier compared to hard dry fasting.

Hard dry fasting is when you cannot have contact with any food or water. It should not be done for more than 48 hours. Your body is made of at least 70% water.

Many cells and organs in your body require water to function properly, it can be dangerous if you go over 48 hours without any liquid. 

Some people have done 4+ days of hard dry fasting with no ill side effects. It is not advise though, especially for first-timers.

Dry fasting is three times better than regular fasting. When your body does not consume any food or water you truly gain the most benefits and your body is purge of many toxins. I prefer 36 hours of hard dry fasting over 72 hours of regular fasting. Not only is it more effective, but 3x faster and better. You really kill 3 birds with 1 stone this time!

Benefits of dry fasting include: 

  • Improves gut health
  • Enhances brain functions
  • Eliminates toxin waste
  • Improves cholesterol levels
  • Removes inflammations
  • Autophagy – The sickest cells are sacrificed for the other cells survival. The healthiest and strongest cells being preserved. This is an intense deep clean of the whole system.

Dangers of Dry Fasting

risk of dry fasting
*If you dry fast, make sure you have someone to watch you 24/7.

Here is the list of conditions that might make dry fasting dangerous.

If you have any of these conditions, then you will need supervision for your safety:

  • Malignant tumors of any localization; hemophilia, leukemia, lymphocytic leukemia
  • Active tuberculosis of the lungs and other organs
  • Hyperthyroidism and other endocrine diseases
  • Epilepsy
  • Severe mental illness
  • Alcoholism
  • Active acute and chronic hepatitis, cirrhosis, and also hepatic steatosis
  • Dystrophy kidney, nephrosis, acute nephritis, glomerulonephritis, and chronic hemodialysis
  • Purulent-inflammatory diseases of the respiratory organs and the abdominal cavity
  • Circulatory failure II and III level
  • Persistent irregular heart rhythm and conduction
  • Coronary artery disease and myocardial infarction with circulatory failure
  • Chronic ischemic cerebrovascular disease
  • Severe underweight (cachexia) of various etiologies
  • Thrombophlebitis and thrombosis
  • Pregnancy and lactation
  • Young age (under 14 years) and old age (over 70 years old – except very healthy individuals)
  • If you have diabetes (or those who take insulins)
  • The inability of the patient to maintain themselves independently

Dry fasting can be very beneficial to your health and overall wellness, just make sure your safety comes first. Dry fasting is not meant for everyone. Just try it for 24 hours and see how your body responses. (The first time I had tried hard dry fasting, I had no ill side effects nor did I even feel a bit of pain or discomfort.) 

So Which One Is the Best?

All three can be the best or none, whichever one fits your schedule, needs, and is the most suitable.

Whether you plan on following intermittent fasting of one meal a day or two meals a day and regularly fast at least once a month and dry fast at least every other month, it is important to listen to your body. If you’re an overweight individual you may want to do the two meals a day with regular fasting once a week and dry fasting once every other month.  There really is no definite answer.

Each individual has different needs and body structure. I am a male, 125 lb, and 168 cm tall. I preferred the two meal a day with regular fasting once a month and hard dry fasting once every other month. The best one is the one you can consistently stick to for many years.

If you want to lose weight and is serious about it, you can check out this detailed article. Going vegan or vegetarian may not be your thing either. However it is super healthy and if you do intermittent fasting and combine it with veganism/vegetarianism then you will lose weight and be extremely healthy.

Thank You

Thank you for taking your time to read this article. It takes me a few days to write and get all the facts and evidence in order. Please let me know what you think in the comment below.

I love reading and replying to comments. You can even share and use this article on your own website or social media. (Just credit my website.) Let’s help spread positivity, longevity, and intermittent fasting knowledge to everyone. Please give us a good star rating, it really helps us out. (It lets Google rank us better on search engines so others like you are able to find us, Thank you!)

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