When it comes to shedding pounds, many people experiment with diet strategies. One such strategy is to eat just one meal a day, is usually referred to as the One Meal a Day (OMAD) diet. But does this approach actually aid in losing weight? And is it a viable and sustainable choice? This piece explores the pros, cons, and potential effectiveness of consuming just one meal daily for weight loss.
The OMAD diet is a type of intermittent fasting (IF) where a person eats all their daily calories in one meal and then fasts for the remainder of the day. This translates to a fast lasting roughly 23 hours and a meal period lasting 1 hour. Although it seems draconian, many people adopt this diet in hopes of cutting calorie intake and inducing fat loss.
Consuming one meal a day can produce a large calorie deficit that is key to losing weight. Here’s how it works:
- Calorie Restriction: When you consume fewer calories than your body requires, you end up losing weight. As you eat only once, it’s more difficult to overeat than to eat several portions over the course of a day.
- Weight Loss: Lengthens fasting periods in the body shifting the source of energy from using glucose to burning off stored fat.
- Better Insulin Sensitivity: Fasting aids in blood sugar balance, decreasing insulin surges that lead to fat storage.
- Less Frequent Hunger: After a while, some find that they are less starving, and it is easier to adhere to the diet.
Weight Loss and Fat Reduction
The No. 1 benefit of OMAD is weight loss. The less you eat and the longer you fast, the more the body burns fat stores for energy, which causes fat loss.
Improved Metabolic Health
Studies have found that fasting (typically called intermittent fasting) improves sensitivity to insulin, reduces blood sugar, and decreases risk of type 2 diabetes. It could also reduce cholesterol levels and increase heart health.
Simplified Eating Routine
Preparing and eating just one meal can save time and effort. It makes OMAD attractive to those with demanding schedules.
Possible Longevity Benefits
Studies indicate that intermittent fasting, including OMAD, could help stimulate processes in the body that promote cellular repair and inflammatory responses, the collective effect of which may extend lifespan and healthspan.
Nutrient Deficiency
One of the greatest OMAD dangers is getting all your essential nutrients in just that one meal. It can be challenging to get enough protein, fiber, vitamins and minerals, which can result in deficiencies over time.
Energy Levels and Fatigue
If you go too long between meals, you may find that your energy levels are low, you’re irritable, and you’re struggling to focus. You might experience fatigue at first, especially for some of you.
Potential Muscle Loss
When you do not get enough protein, you risk losing muscle. When following a calorie deficit, the body requires sufficient protein to preserve muscle mass.
Binge Eating and Overeating
This could lead to overconsumption in what is their one meal, with lots of calories from bad foods, countering any potential weight loss.
Digestive Issues
Eating a heavy meal can lead to bloating, indigestion and abdominal pain.
Understanding the Omad Diet With that said, if you do decide to do the OMAD diet, it’s important to do so in a healthy and balanced manner. Here are some tips:
Focus on Foods That Pack a Nutritional Punch
Do you consume a whole foods diet that contains adequate nutrients? Ensure a balance of:
- Protein: poultry, fish, eggs, tofu, legumes
- Fats: Avocado, nuts, seeds, olive oil
Examples: complex carbohydrates, whole grains, complex carbs, fruits, vegetables
Fiber: dark leafy greens, beans, whole grains
Stay Hydrated
Stay hydrated by drinking plenty of water to avoid starvation and keep hunger at bay.
Listen to Your Body
If you notice excessive fatigue, irritability, or feel generally unwell then OMAD may not be the right approach for you. Adjust your diet accordingly.
Avoid Processed Foods
Cut down on sugary snacks, refined carbs and highly processed foods, because they can cause energy crashes and unhealthy health outcomes.
Consider Supplementation
You may need to supplement with vitamin D or magnesium, or B vitamins in addition to the other supplements you are already taking, to avoid deficiencies.
The one meal a day is not for everyone O’Reilly is a registered dietitian. The following people should not do it or should see a health care provider before trying it:
- Women who are pregnant or breastfeeding
- Individuals with a history of eating disorders
- People with diabetes or high blood sugar problems
- For athletes or those with very high energy requirements
- People who are having adverse reactions to fasting
The OMAD diet might help with initial drops on the scale, but may not be ideal for long-term use for all. This is hard to sustain for some because of social eating, nutrition, and energy. Intermittent fasting where you have an 8-hour eating window is a bit more flexible and may be more widely adaptable.
When you eat only one full meal in a day, you can lose weight by decreasing your calorie consumption and stimulating fat burning. But it has its downsides, which can include nutrient shortages, fatigue and digestive issues. However, if you choose to stick with the OMAD way, making sure to have a balanced meal, enough hydration and listening to your body is critical. OMAD doesn’t work for everyone, though, and a more sensible regimen of intermittent fasting or calorie restriction might be preferable in the long haul.
NOTE: ALWAYS SEEK THE ADVICE OF YOUR HEALTH CARE PROVIDER BEFORE MAKING SIGNIFICANT CHANGES TO YOUR DIET.