Other studies have shown that eating one meal per day may increase fasting blood sugar levels, delay the body's response to insulin, and increase levels of the appetite-stimulating hormone ghrelin, compared to eating 3 meals per day. This can lead to extreme hunger ( 10 ).
Personally, I would not recommend it as a long-term way of eating for weeks or months at a time. However, one 2016 study links eating one or two meals a day to a reduction in BMI , and some people have great results turning OMAD into a lifelong commitment.
How to get started with OMAD. It's best to start with 12-14 hour overnight fasts, which helps eliminate late-night snacking. Once you master the 12-14 hour overnight fast, the most logical and easiest progression is to move to 16-18 hour fasts. Add 1-hour of fasting time every week until you are fasting for 22-23 hours ...
You can lose 1-3 kilograms in the first week of doing OMAD. Reduction of carbohydrates and sodium intake from diet triggers the body to release extracellular water. That said, any changes on the scale in the first week are due to the water loss (2). Ergo, during the first week, you will face only water loss.
And eating small amounts of food won't “shrink your stomach” either. The only way you can physically and permanently reduce your stomach's size is to have surgery. You can lose overall body fat over time by eating healthy food choices, but that won't change your stomach size.
There are many reasons you can gain weight that have nothing to do with food. Sometimes weight gain is easy to figure out. If you've changed your eating habits, added more dessert or processed foods, or have been spending more time on the couch than usual, you can typically blame those reasons if you gain a few pounds.
Fasting, as you may have heard, can be hellish. But Varady says most people will adjust within 10 days after starting — and that the same is probably true for OMAD.
Any type of intermittent fasting, including OMAD, won't necessarily slow down your metabolism on its own. However, anytime you restrict calories, your metabolism will gradually slow down to try to match your energy output with your energy intake.
“On a day you don't eat for 24 hours, you're guaranteed to be losing a third or half a pound of non-water weight that's mostly from body fat,” Pilon told Global News.
OMAD Fasting Results – OMAD Weight Loss expectations
The OMAD weight loss results 1 week indicate around 2 kg of weight loss. An average weight loss from any other diet plan is around 1 kg on average. Some obese people have also lost about 5 kg of their body weight in their OMAD diet results of 1 week.
Eating once a day slows down your metabolism.
"If you go long periods of time without eating, your metabolism actually slows down to hold on to energy," Brenda Braslow, RD, MS with MyNetDiary. "It can defeat your efforts to cut back on calorie intake."
Danger of deficiencies
The greatest dangers associated with a 500-calorie diet relate to vitamin and mineral deficiencies. Vitamin and mineral deficiencies can lead to many health problems. In fact, most people cannot meet their vitamin and mineral requirements if they eat less than 1200 calories per day.
You're holding onto water weight.
It's as simple as that really, unless you're incredibly small and in active you should and will lose weight on 1000 calories unless of course you're chronically stressed or really suck at counting calories.
Which method is better for weight loss? Intermittent fasting methods with long fasting times are usually better for weight loss than shorter ones. The body simply has more time to access fat storage. Because Alternate Day Fasting and OMAD both include long fasting times, they are both very effective for weight loss.
The main rule is to eat only one meal a day. That means no snacks, little nibbles or "grazing" every few hours, but you can drink calorie-free beverages such as water, and black coffee or tea at any time.
Puts you back into ketosis quickly
Doing OMAD can help you enter ketosis within a 24-hour period, instead of the usual 72 hours or even longer for some people.
Dieting is essential for weight loss, but exercising is equally important. OMAD works best when combined with strength training exercises. Exercising while fasting boosts your performance and overall strength.
The Pros of OMAD
Increased human growth hormone (HGH) levels: Fasting increases levels of this hormone that helps build muscle and burn fat. Lowered inflammation levels: Fasting is known for its ability to reduce inflammation. When you aren't eating, your body can divert its energy towards repair.
OMAD is a very effective way for losing weight quickly, and with few (if any) negative side effects. In fact, you will likely see a decrease on the scale within the first few days or week of starting this type of intermittent fasting protocol.
A Slower Metabolism
Eating too few calories can cause your metabolism to slow down, meaning you won't burn as much fat off when you engage in physical activity. Your body requires energy when you walk, work out, think, breathe, and… well, just about everything!
Structure your meals around a source of protein, healthy fats and plenty of veg / salad. Keep highly processed foods, sugar and starchy carbohydrates to a minimum. Drink enough water and get enough sleep. Train consistently in a way that suits your body.
It can help with weight loss
Fasting one or two days a week may be a way for you to consume fewer calories over time. You may find this easier to do than cutting back a certain number of calories every day. The energy restriction from a 24-hour fast may also benefit your metabolism, helping in weight loss.