OMAD Diet: Is Eating “One Meal a Day” Advisable?
Written by Zalfa Imani Trijatna
Over the years, all sorts of diets have been popularized, whether by celebrities, influencers, or some random accounts you encounter on social media platforms. One of the latest diet trends recently is OMAD, which simply stands for “One meal a day.”
The name of this diet trend is pretty much self-explanatory. Quoted from The Conversation UK, OMAD is essentially a more extreme version of other types of fasting diets, such as intermittent fasting and time-restricted eating. Instead of only fasting on certain days and only eating meals during a specific time window, people following the OMAD diet consume all their day’s calories in one single, large meal. This is what mainly differentiates the OMAD diet from others.?
How OMAD diet works and how to do it
Similar to other kinds of intermittent fasting, eating one meal a day is a way of manipulating how your body finds and uses fuel. According to WebMD, when eating in a more traditional pattern, your energy comes from the food you consume; taking in carbohydrates will allow your body to break them down into sugars, and when there is more sugar in your blood than needed, a chemical called insulin will carry the extra sugar into your fat cells.
When you’re following the OMAD diet, which keeps you from eating for extended periods of time, your body produces less insulin. However, since your cells still need energy for fuel, your fat cells release energy to compensate. Avoiding eating for long enough so your insulin levels drop is what makes this happen.?
Just like many diets, OMAD has a host of rules. For starters, you should eat your one meal on a consistent schedule; your meal should be eaten in the same four-hour time block every day. Nutritionist Natalie Rizzo explained that when you’re on an OMAD diet, it’s unnecessary to consider your calories or worry about the exact nutritional profile of the food you consume, as long as you save all your calories for that one period of time.?
When you’re on an OMAD diet, you can drink beverages during your 23-hour fast. However, you need to make sure that they are the calorie-free kind, such as black coffee or water.?
OMAD and weight loss
Many proponents of OMAD claim that the diet helps them better manage their weight, which becomes the number one positive effect of OMAD. One study has been conducted to look at the effects of OMAD in humans. In this study, participants were given the same number of calories each day during the study’s duration.?
For half of the study, participants ate these calories in a single meal then switched and ate their daily calories split into three meals per day. When eating just one meal per day, participants saw a greater reduction in their body weight and fat mass.?
In general, there is some positive research surrounding fasting. Fasting has been proven to aid in weight loss and assist in preventing chronic disease. So, as a more extreme level of intermittent fasting, OMAD can indeed lead to weight loss.?
That being said, according to Health, whatever weight loss or health benefits of the OMAD diet will likely be short-lived. In other words, the OMAD diet may not have lasting benefits for your health.?
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More harm than good
Though OMAD may help you reach your ideal weight, this type of diet has its own drawbacks that you need to take into account. Nutritionist Lizzo explained that not eating for 23 hours can potentially lead to serious hunger, lack of energy, fatigue, and uncontrollable cravings.
Having one meal a day will make it difficult for you to meet all your nutritional requirements, especially for energy, protein, fiber, and key vitamins and minerals. Not getting enough of these essential nutrients can lead to loss of muscle mass, constipation, and poor gut health.?
Not to mention that being deprived of food for 23 hours can make you so hungry that you may end up choosing unhealthy food options that are high in fat when it’s your time to eat. Indulging in high-fat and low-nutrition foods could leave you taking in more calories than you need. Additionally, you may even experience stomach discomfort and bloating.
So, is OMAD advisable?
Both nutritionist Rizzo and dietitian Dana Angelo White, RD, agree that OMAD isn’t a sound diet. Rizzo stated that she would not recommend this diet because it’s entirely restrictive and can lead to unhealthy options.?
If you wish to try intermittent fasting with an aim to lose weight, you can try other alternatives that are more advisable. The 16:8 method is one. Following this diet will have you fasting for 16 hours and eating for 8 hours. With an 8-hour time window, you will have more time to choose healthier, more nutritious options and have more control over what you eat instead of indulging in unhealthy foods to break your starvation.?
If you want to follow a diet that is best for your health and condition, don’t hesitate to consult with Prixa!
Prixa is a pioneer in digital healthcare that helps companies and patients manage their health in more targeted and effective ways. Various health services, from teleconsultation, arranging doctor's appointments, pharmacy delivery, lab tests, and health content, to inpatient services and direct medical procedures, are available in one platform.
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Dentist | MHA Candidate
1 年In my opinion, the OMAD Diet is the best ?? Because I have been on Omad diet for about 1 year and I am totally satisfied