Train With Jay

Is the OMAD diet Right for You?

15 Sep

The popularity of the OMAD diet has been a hotly debated topic for the last year or so, and with good reason. Is it everything everyone says it is? Is it an effective fat loss solution? This intense version of fasting is making headlines. Can OMAD be the holy grail of fat loss? Read below to see.


Is consuming one meal a day for months on end or even a short period of time appealing? I know it sounds insane, but it’s the HOT NEW thing that is driving everyone wild. It’s been stated that this diet improves focus, rapid fat loss, and MUCH MUCH MORE! It may be the diet you have been looking for!

This crazy way of fasting is not for the weak-hearted. You ultimately will be fasting for 23 hours and eating for 1 hour every day. At this point, the regular 16/8 intermittent fast is a piece of cake. So, Basically your feeding hour is one large meal. The first 23 hours will be brutal! Want to really challenge yourself? Then add this to your list.

Although this seems like something only a crazy person would do, it’s still very popular amongst the masses. OMAD is their GOD, they live, breathe, and swear a one meal a day type of diet. You can pretty much consume whatever tickles your fantasy for this one hour. I mean anything. YOU WANT pizza? brownies? Go ahead! A liter of soda? Sure, why not? A dozen donuts? I got the box waiting right here for you. Besides all that yummy goodness, people swear by this due to the lack of meal prepping (I kind of agree). If anyone knows me, I hate meal prep and will continue to hate it. Less cooking, less cleaning, less washing dishes. I say that’s a pretty good benefit. Who wants to pack loads and loads of Tupperware? Let me shut up because I know a lot of people still LOVE meal prep.

The important thing about OMAD is that it has helped so many individuals! Now with all that said let’s break down how OMAD works and what studies have shown.

Eating One Meal a Day

When intermittent fasting hit the scene you knew at least one person who tried it. Am I right.? All Fasting has to do with some type of time-restricted eating. You fast for a certain amount of hours and feast for the remainder. The most common “fasting” we know of is the 16/8 method, most will fast for 16 hours and feast for the remaining hours of the day.

Other types of fasting include alternate day fasting, which gives an individual the freedom to consume whatever they desire for one day, then calorie restricts the next. Other types of fasting may include just water 2-3 days a week and or serious restriction of calories and time-restricted eating. Dr. Rhonda Patrick does a magnificent job of breaking down the differences between them here, take a look. So is eating once a day worth it? Let’s check out the benefits of OMAD fasting below.

Benefits and Cons of OMAD

Pros of OMAD

So how effective is OMAD? In 2007 a study was done on meal frequency where each subject ate one or three meals with the same amount of calories a day and, was able to maintain their weight. However, the subjects that consumed one meal a day reduced a significant amount of body fat. This meal a day thing is starting to sound fun.

Besides fat loss what else can this type of fasting do?

Repair processes start to activate

Research has shown that fasting can dramatically improve one’s stem cells as well as break down fatty acids instead of glucose. SO what does that equal? MORE FAT LOSS! Check the study here.

Lower Insulin

When calorie reduction or portion control occurs it can lead to lower insulin levels. Higher insulin levels are a very big concern especially in overweight or obese people.

It’s Well Simple

WE all KNOW how I FEEL about counting calories. Fasting is very simple as stated above, you fast for a certain amount of hours and you feast for the rest. So with OMAD YOUR feast will be 1 hour…Enjoy!

No Fancy Meal Plans

You can consume whatever you want LITERALLY. I mean I would and will always recommend high-quality foods like fish, chicken, beef, eggs, vegetables, fruit, and carbs if your certain type of lifestyle calls for it. BUT for sure make protein the priority!

Cons of OMAD


If you are used to eating constantly then this diet is definitely not for you. The thought of not being able to eat may stress you out more than the actual diet itself.


Do you like focusing? Me too, the lack of move may cause you to lose concentration rather quickly.


Due to uneven supply of energy you may experience fatigue.


Feeling lethargic, weak and shaky will make you irritable. When your blood sugar falls you are not the happiest person.

For some individuals eating one meal can lead to binge eating but not all, which unfortunately can lead to binge eating.

In Conclusion

Is OMAD a miracle diet? NO, But it does work for many individuals. Eating an enormous amount of calories all at once can be very difficult to do forcing you to eat less, therefore, putting you in a calorie deficit.

Another study showed that males had a very hard time consuming just one meal a day. It came to the point where subjects were almost force-feeding themselves, just to get food down leading them to eat less and causing a calorie deficit.

So does meal frequency matter? Seems like it depends on the person and or situation. The more spread out your meals are, the more likely you are to finish them. Stuff all food into one meal and well you are asking for a calorie deficit…Weird concept is it not? HEY! Increased fat loss!

Is OMAD the diet for you? In my opinion, I think you can benefit from any type of fasting. There are certainly benefits to all, but it really comes down to preference like most diet or nutrition plans. I say if it works for you then do it!

Is OMAD the next diet for you? Contact Jeanice for more info.

Your 2020 Guide to Weight Watchers

weight watchers
30 Aug

Here at Train with Jay we believe that if works for you, DO IT! If you choose to follow a diet and you are seeing results, I do not see a reason to change it. I like most, cycle my diet throughout the year depending on my goals.

Weight Watchers has been a highly debated topic for years and seems to get a bad rep no matter what they do. Although a corporate mindset, I can definitely appreciate the constant remarketing and rebranding that goes on. Changing with the times is no easy task. Since the overconsumption of high-calorie foods has been a problem for quite some time, they do a pretty decent job of letting you keep some of them in. Although having these foods should NOT be the staple of your diet, there is no reason why you cannot indulge once in a while.

Weight Watchers (How it Works)

Like most programs, there needs to be an assessment and Weight Watchers does just that. The assessment will ask about your current food preferences, eating habits, the type of activity you currently engage in, and your lifestyle.

Depending on your assessment you are assigned to a color that ultimately determines your food guide and goals.

Your Weight Watchers app (Yes,they have an app, Horray!) will now be tailored to your personal needs, points, activity, and more!

When it comes to fat loss, everyone is an individual. What may work for your brother may not work for you. All Weight Watchers plans are simple, effective, and customizable! They give you the plan, BUT now is up to you to do the work. You will have a ZeroPoint and SmartPoints budget.

Weight Watchers Points

Weight Watchers SmartPoints
Daily SmartPoints +
(bonus) weekly SmartPoints =
your SmartPoints Budget

Let’s go through the colors: The colors pretty much are your so-called “calorie/food” budget”. Be prepared, depending on your assessment you could be eating a little or a lot. Below are your Weight Watchers Points.

GREEN has a small SmartPoints Budget – 100+ ZeroPoint Foods(Fruits and non-starchy vegetables)

BLUE has a medium SmartPoints Budget – 200+ ZeroPoint Foods(Fruits, veggies, and lean proteins)

PURPLE has a large SmartPoints Budget – 300+ ZeroPoint Foods (Fruits, veggies, lean protein, and whole grains)

How Does One Locate Smart Point?

Weight Watchers Smart Points
Look For Your Color – Courtesy of

Zero Point Foods

Here is the complete list of Zero Point Foods

Below is a list of my favorites:

ZeroPoint Foods List by Category

ZeroPoint Dairy

  • Yogurt, Greek, plain, nonfat, unsweetened

ZeroPoint Beans and Legumes

  • Beans (refried, fat-free-canned)
  • Beans (adzuki, black, broad/fava, butter, cannellini, cranberry, green, garbanzo, great northern, kidney, lima, lupini, mung, navy, pink, small white, snap, soy, string, wax, white)
  • Chickpeas (garbanzo)
  • Edamame

ZeroPoint Fruits

  • Apples
  • Banana
  • Beets
  • Berries, mixed
  • Blueberries
  • Cherries
  • Cantaloupe
  • Clementines
  • Cranberries
  • Grapefruit
  • Lemon
  • Lime
  • Litchis
  • Mangoes
  • Peaches
  • Pears
  • Persimmons
  • Pineapple
  • Plumcots
  • Plums
  • Pumpkin
  • Strawberries

ZeroPoint Proteins

  • Eggs
  • Jerk chicken breast
  • Satay, chicken, without peanut sauce
  • Tofu, all varieties
  • ZeroPoint Seafood
  • Calamari (grilled)
  • Fish (anchovies, arctic char, bluefish, branzino ((sea bass)), butterfish, carp, catfish, cod, drum, eel, flounder, grouper, haddock, halibut, herring, mackerel, mahimahi ((dolphinfish)), orange roughy, pompano, rainbow trout ((steelhead)), roe, sablefish ((including smoked)), salmon ((all varieties)), salmon, smoked ((lox)), sardines, sea bass, snapper, sole, striped bass, swordfish, tuna ((all varieties))
  • Shellfish: cctopus, oysters, scallops, shrimp, squid
  • Sashimi

ZeroPoint Sauces and Condiments

  • Lemon zest
  • Lime zest
  • Pico de gallo
  • Pumpkin puree
  • Salsa, verde
  • Salsa, fat free
  • Sauerkraut
  • Tomato puree
  • Tomato sauce

Note: There are plenty of other spices and seasonings that have a 0 SmartPoints value but aren’t considered ZeroPoint foods. Only foods that form the building blocks of healthy habits are included in the ZeroPoint foods list. 

ZeroPoint Vegetables

  • Artichoke Hearts
  • Arugula
  • Artichokes
  • Artichoke Hearts
  • Beets
  • Broccoli rabe
  • Broccoli slaw
  • Broccolini
  • Brussels sprouts
  • Bok choy
  • Cabbage
  • Carrots
  • Coleslaw mix
  • Eggplant
  • Garlic 
  • Greens, mixed baby
  • Hearts of palm 
  • Mushrooms (all varieties)
  • Onions
  • Parsley
  • Pepperoncini
  • Pickles
  • Pimientos
  • Radishes
  • Radicchio
  • Rutabagas
  • Salad, mixed greens
  • Salad, without dressing
  • Scallions
  • Seaweed/ Nori seaweed
  • Shallots
  • Sprouts
  • Squash, summer (all varieties)
  • Squash, winter (all varieties)
  • Taro leaves and shoots
  • Vegetables, mixed
  • Vegetables, stir fry, without sauce

​Some fruits and vegetables contain SmartPoints values. These include: 

  • Avocados
  • Olives
  • Potatoes
  • Sweet potato
  • Yams

Here is Weight Watchers Glossary of terms according to

Glossary – Weight Watchers Points List

SmartPoints: smarter, and more holistic, than counting calories. 

  • The SmartPoints value is one simple number that represents the amount of calories, protein, sugar, and saturated fat in a food.
  • Sugar and saturated fat raise SmartPoints value. Protein lowers it.
  • The higher the SmartPoints, the more attention you’ll want to pay to portions. (Don’t worry, we’ll help you with that.) 

ZeroPoint foods: Build meals and snacks around these nutritious foods. 

  • The foods on each ZeroPoint list (100+ for Green, 200+ for Blue, and 300+ for Purple) were specifically chosen by our nutrition team as “go-to” foods.
  • These are the foods you can feel comfortable reaching for because they form the foundation for a healthy pattern of eating (which is good!) and they are much less likely to be overeaten than other foods (also good).
  • You don’t have to weigh, measure, or track ZeroPoint foods. 

FitPoints®: What SmartPoints are to food, FitPoints are to exercise. 

  • You earn FitPoints for all physical activities—from running and resistance training to activity in disguise, like gardening or cleaning your house.
  • You’ll receive a personalized weekly FitPoints goal based on your current activity level. 
  • You can use FitPoints as a way to see progress as you get more fit. Or you can swap them for SmartPoints. 
  • Every time you track activity, you earn Wins that you can redeem for really cool rewards.

Weight Watchers Meetings

Need support? Weight Watchers meetings TO THE RESCUE! At times we all know you feel like you are doing this alone. Not with Weight Watchers! Schedule a meeting with a coach to discuss all your questions and concerns!

Pros and Cons of Weight Watchers

Weight Watchers Does Have its Pros and Cons

Pros of Weight Watchers

  1. There’s structure – Some diet plans (often modeled off of Weight Watchers) Kind of leave you in the dark. Weight Watchers has a very structured system that leaves very little room for error.
  2. There’s an App – This app tracks everything really leaving no room for excuses. All your Weight Watchers Points are tracked in one app.
  3. They allow freedom. Making up your own meals is great! They even have on the go food that you can take with you! CLICK HERE TO SEE ALL THE FUN STUFF THEY HAVE!
  4. They have a Support Squad – Let’s be real, most people hate the thought of tracking and going on a diet. At Weight Watchers you have a support group that is going through EXACTLY what you are going through.
  5. You win prizes when you reach goals! I MEAN REALLY? WOW!
  6. They’re pretty flexible – Rigid Meal Plans STINK!
  7. They have recipes upon recipes, WOW!

Cons of Weight Watchers

  1. Although it’s custom, Is it really? Unless you are working on one with someone it’s really hard to determine exactly what they need. A questionnaire is great and so are ranges, BUT when you really need to dial in a gram by gram program is needed. The ranges may be too little or too much for a certain individual.
  2. They do have a wonderful line of pre-packaged food, the only thing I am concerned about is the number of products people will use in comparison to regular food. One has to remember these are all here to help, not to replace.
  3. Weight Watchers Cost – It can be costly when you start to buy their products. Although it starts as little as $3 dollars a week all the way up to $14 dollars a week. You will have to budget wisely in order to stay on the plan.
  4. Counting points can be overwhelming. Tracking every single point down to the point can be extremely tedious. Be ready to be looking at your app all day to squeeze in the foods you want to consume.
  5. This type of structure can lead to unhealthy eating habits. Getting obsessive over counting points is not exactly what you want from something that’s supposed to make your life easy. If you start to get obsessive take a break for a few days then get back on it.
  6. Weekly weigh-ins – A lot of people don’t deal with the scale weight very well. So if you’re looking for a mood killer, this may not be the right plan for you.

In conclusion Weight Watchers is an effective weight loss program that if done correctly like most diets will yield great results. I recommend this program for long term success. Like any lifestyle change, it has its pros and cons. If YOU feel this is the right program for you then I give 2 thumbs up!

Are you ready to jump on the Weight Watcher Bandwaggon? For further info please contact Jay here.

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