The dos and don’ts of eating one meal a day (OMAD)

As the name suggests, OMAD is the longest form of time-restricted eating, equivalent to a 23:1 (fasting for 23 hours and eating in a 1-hour window).

Most people following OMAD choose to only consume dinner, although others choose breakfast or lunch as their one meal. On the other hand, some versions of this diet allow a snack or two in addition to the one meal. (Source: Freepik)

With so many diet trends and fads around, it can be difficult to choose an appropriate one for the self. Among them is Intermittent fasting (IF), a popular strategy for reclaiming your metabolic health and boosting overall wellness. While there are many types of IF patterns, one that has gained prominence in recent times is ‘One Meal a Day (OMAD)’. But is this dieting pattern a sustainable way to lose weight? Is it a healthy long-term lifestyle? We talked to an expert to help understand if OMAD is right for you.

What is OMAD?

The One Meal a Day (OMAD) diet, also known as the 23:1 fasting diet, is a type of intermittent fasting plan where an individual consumes only one meal within a specific time window each day, typically consisting of all their daily calorie intake.

“This means they fast for the remaining 23 hours of the day. The meal consumed during the OMAD diet can vary in size and composition depending on individual preferences and dietary restrictions. However, it is important to ensure that the meal is balanced and provides all the necessary nutrients to meet one’s daily nutritional requirements. Staying hydrated by drinking water throughout the day is also crucial during the fasting period,” said Rajni Sharma, Chief Dietitian, Kalra hospital, Kanpur.

Benefits of OMAD

OMAD is one of the best ways to improve gut health by allowing your digestive system time to rest and repair itself. Temporary calorie restrictions — such as those produced by OMAD — may directly reduce endotoxin levels, large amounts of which can cause a leaky gut.

A study published in the National Library of Medicine found that eating within a daily four-hour window led to a far greater fat loss than a calorie restricting diet featuring three meals a day. Explaining this, Sharma said, “The concept of the OMAD diet is to extend the period of fasting, allowing the body to enter a state of ketosis, where it burns stored fat for energy instead of relying on glucose from food. This can potentially lead to weight loss, as well as other health benefits such as improved insulin sensitivity, increased growth hormone levels, and reduced inflammation.”

It also promotes a cellular process called autophagy, which occurs when damaged cells are broken down, recycled and used to form new cellular components.

Concerns about OMAD

The expert shared that since OMAD involves prolonged fasting periods, some people may experience increased hunger and cravings, especially during the fasting hours leading up to the single meal. This can be uncomfortable and challenging to manage, especially in the beginning stages of OMAD.

Story continues below this ad

Additionally, she noted that it can lead to reduced energy levels, especially during the fasting period, as the body may not have a constant source of fuel to rely on. “This can result in feelings of fatigue, weakness, and reduced physical and mental performance.”

ALSO READ | Find out if intermittent fasting is good for you

Concluding, she said, “OMAD may not be appropriate for individuals with certain medical conditions such as diabetes, hypoglycaemia, eating disorders or other health conditions that require regular, balanced meals for proper management. Moreover, it may not provide adequate nutrition for pregnant or breastfeeding individuals and can potentially lead to nutrient deficiencies.”

📣 For more lifestyle news, follow us on Instagram | Twitter | Facebook and don’t miss out on the latest updates!