Understanding the OMAD diet: How eating one meal a day affects weight loss, blood sugar, energy levels, and overall health |
Eating only one meal a day, also referred to as OMAD, is a form of extreme intermittent fasting. This involves taking all the day’s calories in one meal and then fasting for the rest of the day. Compared to other forms of eating styles that involve taking calories in several meals, the eating time in the case of OMAD is restricted to just an hour. Even though this dietary method appears simple and easy to follow, its impact on the body is complex. For instance, this dietary practice might reduce weight by creating a calorie deficit and might affect the level of energy and minerals in the body. Even though this form of diet appears extreme and difficult to follow, proper planning and supervision are required to get the needed proteins and other nutrients.
Understanding OMAD and how it works
OMAD is considered to be the most extreme type of intermittent fasting, and it may result in weight loss by limiting the number of calories, but it may not be the safest or the healthiest method of weight loss, especially if it is followed in an unplanned and unsupervised manner. Even though OMAD may work well to increase the metabolism of the body, as well as the burning of fat, it may work negatively to affect the levels of energy within the body, as well as the health of the body.OMAD is essentially a calorie-controlling and fasting diet regimen. Since a single meal is taken in the OMAD diet regimen, it indirectly and automatically brings down the number of calories that a person consumes since the body will receive less food to process and utilize for energy purposes, and hence will lead to burning calories and weight loss in the process. Secondly, this fasting will enable the body to utilise the stored fat in the body and hence bring down the amount of fat in the body by burning this fat. One can have small, low-calorie eats or drinks in between the fasting process while on OMAD, whereas in OMAD, one will not consume any calories at all except in the one meal. This process can be done at whatever time: dinner, breakfast, or lunch time.
OMAD diet: Weight loss and metabolic effects
The OMAD diet could help in weight loss due to the caloric deficit it causes. According to studies, protracted periods of fasting, like 18 hours of fasting, can help in lowering body weight and body fat mass in a person. Furthermore, research has indicated positive changes in insulin and inflammation sensitivity due to intermittent fasting diets like OMAD. However, it is not necessarily more effective than other calorie-dense diets. Long periods of fasting can result in the depletion of lean body mass, which is essential in maintaining metabolic as well as muscle strength. Moreover, it could increase the risk of acquiring type 2 diabetes and heart disease, among other metabolic disorders.
OMAD diet: Additional health benefits
In addition to weight reduction, there are health benefits of fasting and, therefore, OMAD. They include lower levels of low-density lipoprotein or “bad” cholesteral, reduced blood sugar levels, and decreased levels of inflammatory markers such as C-reactive protein. There are also benefits of fasting regarding the improvement of the nervous system and longevity, including the reduction of neurodegeneration and the repair of damaged cells. The benefits, however, can be attributed to fasting and not chowdown or OMAD. This is because overrestriction, in some cases, can be harmful and include high levels of stress hormones and deficiencies of nutrients.
OMAD diet risks and downsides
OMAD is a highly restrictive dietary pattern and is not recommended for all people. There are also some negative effects to consider:
- Low blood sugar (Hypoglycemia) with special emphasis on diabetic patients
- Low Energy, Irritability, Nausea, and
- Constipation or gastrointestinal problems
- Rise in
fasting blood sugar levels and elevated levels of ghrelin, a hormone stimulating appetite - Potential increase in cholesterol or blood pressure in some patients
Some individuals should avoid OMAD eating at all costs. This includes children and teenagers, pregnant and/or breastfeeding women, senior citizens, and anyone with a past or present eating disorder. Also, OMAD diets consisting of very processed foods are counter to any positive effects of OMAD and may be a contributor to diseases instead.
Recommended foods for OMAD
If a person has decided to pursue an OMAD diet, then nutrient-rich foods will be a paramount priority. If a one-meal diet with balanced foods can
- Fruits like berries and bananas
- Vegetables: Kale, broccoli, cauliflower, peppers, as
- Whole grains and starchy vegetables: oats, quinoa, sweet potatoes”
Benefits
- Healthy Fats: Avocado, olive oil, nuts, seeds
- Protein: eggs, fish proteins, chicken proteins,
- Dairy or alternatives: Unsweetened yogurt, Coconut milk, Nut milks
Highly processed foods, sweets, snacks, sodas, and fast food should be restricted. In fasting, it is advised to consume water, herbal drinks, or other liquids without calories to stay hydrated without interrupting the fasting period.
Practical key points for OMAD
- OMAD may provide short-term benefits, such as weight loss and simplified meal planning.
- Following OMAD requires careful attention to nutritional needs and energy balance.
- Preserving lean body mass, meeting micronutrient requirements, and consuming adequate protein are critical to avoid negative health effects.
- Individuals considering OMAD should consult a physician to determine whether the diet suits their age, health, and lifestyle.
- For most people, two to three balanced meals per day are a safer and more sustainable approach.
- OMAD is an extreme form of intermittent fasting, effective for calorie reduction and fat loss.
However, OMAD carries potential risks, including low energy, nutrient deficiencies, and overall health concerns, especially if meals are unbalanced or the diet is unmonitored.
