What is the One-Meal-a-Day Diet?

OMAD is a type of intermittent fasting, where a person eats only one meal per day and fasts for the rest of the day (typically 23 hours fasting, 1 hour eating). Some variations allow a small snack or two during the fasting period.

Benefits of OMAD

Rapid weight loss: Reduces total daily calorie intake.
Fat burning: Helps the body enter a ketogenic state.
Improved insulin sensitivity: Helps regulate blood sugar levels.
Convenience: No need to prepare multiple meals.
Health markers: Can improve blood pressure, cholesterol, and triglycerides.
Increased focus and energy: Due to stable blood sugar levels for some individuals.
Cell repair and recovery: Gives the body time to heal and metabolize calories efficiently.

Risks of OMAD

Hunger and fatigue: Long periods without food can cause tiredness, low focus, and mood swings.
Nutrient deficiencies: Hard to meet daily vitamin and mineral needs in one meal.
Eating disorders: Can increase the risk of binge eating or unhealthy food relationships.
Not suitable for certain groups: Pregnant women, breastfeeding mothers, diabetics, children, and teens.
Physical performance issues: Athletes or those with high physical activity may experience reduced performance.

How to Implement OMAD

Morning: Drink 3 cups of water after waking to boost metabolism, and optionally eat fresh vegetables like cucumber or lettuce.
Afternoon: You can consume vegetables and a piece of fruit, and prepare a main nutrient-dense meal.
Hydration: Drink about 1 liter of water every 3 hours during fasting.
Before bed: Drink 2 cups of water 4 hours before sleep, avoiding food, especially starches.

Recommended Foods for OMAD

Fruits: Berries, citrus, bananas.
Vegetables: Broccoli, cauliflower, kale, asparagus, peppers.
Starchy vegetables & whole grains: Sweet potatoes, oatmeal, quinoa, barley.
Healthy fats: Avocado, olive oil, coconut oil.
Legumes: Chickpeas, lentils, black beans.
Seeds & nuts: Almonds, cashews, pumpkin seeds.
Dairy or plant-based alternatives: Unsweetened yogurt, coconut milk, cashew milk.
Proteins: Chicken, fish, tofu, eggs.

Avoid processed, calorie-dense foods like fast food, sugary pastries, white bread, soft drinks, and chips.

Possible Side Effects

Nausea, dizziness, low energy, constipation.
Fatigue and weakness.
Difficulty concentrating.
Overeating high-calorie foods during the meal due to prolonged fasting.

Important Tips for OMAD

Make your meal balanced: include protein, healthy fats, complex carbs, and vegetables.
Drink plenty of water during fasting hours.
Consult a doctor or nutritionist before starting.
Monitor your body: stop immediately if you experience extreme fatigue or dizziness.

Overall, studies suggest that eating 2–3 meals a day may be safer and healthier in the long term compared to eating only one meal.