Weight loss doesn't need to be overwhelming The One Meal A Day (OMAD) Diet is a simple method devised to help people lose weight with minimal effort. Author Diana Polska has drawn from hundreds of scientific studies as well as personal testimonials to deliver to the reader an easy-to-follow plan to lose weight, and maintain that weight loss. This comprehensive guide explains: . How to reset the body's internal clock to combat chronodisruption, a main cause of weight gain . Why it's more about when you eat than what you eat . When what you eat matters . Where other diets get it wrong (and right) . How to lose weight simply, with one meal a day While no diet is fully one-size-fits-all - due to variables such as eating schedules, exercise, and genetic makeup - the One Meal a Day Diet is fully customizable. By understanding the main causes of weight gain, readers can intuitively design a healthy habit of eating based on simplified intermittent fasting that works for any lifestyle. This book touches on considerable health research to empower you to make truly informed decisions so that you can lose weight and keep it off forever. The downloadable kit includes: . OMAD recipes . Testimonials . Endnotes

PREFACE xiii INTRODUCTION xvii DEFINING OBESITY xviii CAUSES OF OBESITY xix WEIGHT-LOSS DIETS xx WHY OBESITY HAS SOARED xxi DIETING DOESN'T WORK xxi THE REAL CAUSE OF OVERWEIGHT xxii WHY THE OMAD DIET WORKS SO WELL xxiv PART I: THE OMAD DIET AND THE SCIENCE BEHIND INTERMITTENT FASTING 1 1 EATING HABITS 3 FREQUENCY OF MEALS 3 TIMING OF MEALS 5 DRINK A SOUP FOR DINNER 6 HEALTHY EATING HABITS 7 INTERMITTENT FASTING 8 CONTROL INSULIN TO BURN FAT 10 EAT LESS OFTEN FOR HEALTH 11 LOW- VERSUS HIGH-FAT DIETS 12 PREVENTING TYPE 2 DIABETES 13 MAKE IT WORK FOR YOU 14 THE ULTIMATE SECRET TO LOSING WEIGHT FAST 15 EAT BREAKFAST AND SKIP DINNER 17 EAT THE RIGHT BREAKFAST 18 EAT DESSERT AT BREAKFAST 18 CALORIE DENSITY 20 EMOTIONAL EATING 23 FOOD ADDICTION AND CRAVINGS 23 EAT DESSERT AND LOSE WEIGHT 24 CHAPTER SUMMARY 25 2 PROPER DIET 27 A HEALTHY DIET 27 HUNGRY FOR CHANGE 28 THE WESTON PRICE DIET 31 THE MEDITERRANEAN DIET 33 THE GLYCEMIC INDEX 34 THE SATIETY INDEX 36 YOU ARE WHAT YOU EAT 37 HEALTHY SUBSTITUTES 38 CARBOHYDRATES 40 PROTEINS 41 FATS 42 TOXIC FOOD AND BEVERAGE 44 SUGAR IS POISON 45 NATURAL SWEETENERS 45 RAW VERSUS COOKED 47 FOOD PREPARATION 48 SEAWEED 48 ORGANIC FOODS 49 CALCIUM AND MILK 50 ORGANIC GRASS-FED MEAT 53 ORGANIC FREE-RANGE EGGS 54 OMEGA-3-RICH FISH 56 ORGANIC UNROASTED NUTS 57 WHOLE GRAINS AND PULSES 58 LONG-FERMENTED BREAD 63 LACTO-FERMENTED FOODS 64 BONE BROTH 65 CIDER AND RICE VINEGAR 66 COLD-PRESSED FLAXSEED OIL 67 EXTRA VIRGIN COCONUT OIL 68 ORGANIC TEA 69 ORGANIC COFFEE 71 SUPER SPICES 72 SEA SALT 74 HOT IONIZED WATER 75 LEMON WATER 75 PURE WATER 76 CHAPTER SUMMARY 79 PART II: EXERCISE, SUPPLEMENTS, AND HIDDEN ISSUES THAT MAY IMPEDE WEIGHT-LOSS EFFORTS 81 3 LIFESTYLE 83 BENEFITS OF EXERCISE 83 AMOUNT OF EXERCISE 84 RAPID FAT LOSS EXERCISE 85 BUILD MUSCLE MASS 87 KEEP OFF WEIGHT 89 MAKE EXERCISING EASY 89 SPORTS DRINKS AND BARS 93 WEIGHING FREQUENTLY 94 RESTFUL SLEEP 96 CHAPTER SUMMARY 99 4 SUPPLEMENTS 101 THERMOGENICS 102 APPETITE SUPPRESSANTS 103 SUPPLEMENTS FOR DIABETES AND CHOLESTEROL 103 PHYTOCHEMICALS 105 DAILY ESSENTIAL NUTRIENTS 106 CHAPTER SUMMARY 108 5 HIDDEN FACTORS THAT MAY IMPEDE YOUR GOALS 111 TESTING FOR HIDDEN FACTORS 111 ELEVATED CORTISOL LEVELS 113 NUTRITIONAL DEFICIENCIES 114 BLOOD SUGAR AND INSULIN 116 FOOD SENSITIVITIES 117 TOXINS IN THE BODY 118 POOR DIGESTION 118 CANDIDA OR PARASITES 120 HYPOTHYROIDISM 121 IMBALANCED HORMONES 121 EMOTIONAL ISSUES 123 LIFE FULFILLMENT 125 DOWNLOAD KIT 127