The One Meal a Day (OMAD) diet is a trending weight loss approach with claims of fast, long-term success and health benefits, including anti-aging effects. Unlike other intermittent fasting (IF) methods, OMAD involves a 23-hour fasting period followed by a single substantial meal within a 60-minute window.
It is promoted as a way to address obesity and chronic health issues. Nutritionists weigh in on the OMAD diet's effectiveness and health implications.
One Meal a Day (OMAD) Diet
The OMAD diet is a form of intermittent fasting that involves a 23-hour fasting period followed by consuming all daily calories within a one-hour window. It is advertised with straightforward rules: eat anything you want that fits on a standard dinner plate, with no specific calorie restrictions, and maintain a consistent daily mealtime.
Calorie-free drinks like water, black tea, and coffee are permitted throughout the day. Advocates of the OMAD diet claim that it creates a calorie deficit for weight loss and leads to physiological changes, such as triggering ketosis, where the body burns stored fat for energy.
Intermittent fasting (IF) encompasses various approaches to fasting, including alternate-day fasting and eating within a specific window each day. The OMAD diet's concept is to consume all daily calories during a single meal, a form of extreme fasting. While some experts believe that fasting offers health benefits, they question the necessity of eating only one meal daily to obtain these benefits.
The OMAD diet can be practiced in different ways, including eating one meal a day or having a shorter eating window with a single meal and limited snacks. However, it's not recommended to follow OMAD every day, and many people adopt a less extreme form of IF on alternate days.
For instance, they may do OMAD one to several days per week and follow a 16/8 IF schedule the rest of the week, allowing for greater flexibility compared to strict diets like keto.
Is It Safe?
Experts explain that the OMAD diet can be safe when practiced correctly and ensures sufficient calorie and nutrient intake. Generally, IF diets, including more extreme versions like OMAD, are unlikely to harm adults who are of healthy weight, overweight, or have obesity, as indicated by one review.
However, OMAD is a restrictive eating approach that may not suit everyone, as it may lead to overeating or indulgence in unhealthy foods during the single meal. It could also be challenging to consume an entire day's worth of calories in a single large meal, potentially causing discomfort. The long-term effects of OMAD are not well-researched.
People in certain groups, such as those who are pregnant or nursing, younger than 18, or have a history of eating disorders, should avoid OMAD. Medications requiring consumption with food should also deter individuals from following this diet, as not adhering to medication guidelines can negatively impact absorption and lead to side effects.
The OMAD diet may not be safe for individuals with diabetes who use insulin, as it can lead to erratic blood sugar levels. People with gastrointestinal issues may also struggle with this diet due to the need to consume a large meal in a short period.
RELATED ARTICLE: Is Intermittent Fasting Good for Weight Loss? Study Shows Timing Is Key to Make It Realistic, Sustainable, Effective
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