Eating one meal a day may be a popular way to lose weight, but it's likely not a good idea for overall health. Although fasting in general — including prolonged fasting — may benefit health in a number of ways, people can reach the same health benefits using much more sustainable methods.
Eating one meal a day can increase your blood pressure and cholesterol. This occurred in a group of healthy adults who switched to one meal a day to participate in a study. If you already have concerns in either area, eating just once a day might not be safe. Eating one meal late can cause your blood sugar to spike.
Some of the most notable benefits of fasting are:
reduces blood sugar levels. lowers the risk of heart disease. fights inflammation in the body. promotes longevity.
Mood swings, lack of concentration, irritability are some common side effects of following one meal a day diet. If you eat fewer calories in a day, your body goes into a preservation mode, which slows down your metabolism. This may be harmful to you in the long term.
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."
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.
You will not gain weight from eating too few calories.
There are many reasons why it can seem like under-eating can lead to weight gain. But, science has shown over and over again that this isn't physiologically possible.
As a general rule, people need a minimum of 1,200 calories daily to stay healthy. People who have a strenuous fitness routine or perform many daily activities need more calories. If you have reduced your calorie intake below 1,200 calories a day, you could be hurting your body in addition to your weight-loss plans.
Bottom line. Eating one meal a day may be a popular way to lose weight, but it's likely not a good idea for overall health. Although fasting in general — including prolonged fasting — may benefit health in a number of ways, people can reach the same health benefits using much more sustainable methods.
Many people complain that they gain weight around the holidays, but you'll be happy to know that you can't really gain weight from a single meal or day of overeating.
The Theory: Nutrition experts tend to recommend eating 3 balanced meals (350 to 600 calories each) and 1 to 3 snacks per day (between 150 and 200 calories each). The calories for each meal and snack depend on a variety of factors including, height, weight, age, gender and activity level.
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.
You can lose weight by eating less, but adding physical activity allows you to burn more calories than dieting alone. Any weight-loss plan that includes regular exercise is not only more successful — it's also healthier. By eating a healthy diet and exercising, you're keeping your bones, muscles, and heart strong.
Myth or Fact: If you cut down on your food intake, you'll eventually shrink your stomach so you won't be as hungry. Answer: Myth. Once you are an adult, your stomach pretty much remains the same size -- unless you have surgery to intentionally make it smaller.
Sorry, but it's a myth that your stomach can shrink.
We've all heard that thing about how cutting back on calories causes your appetite to reset, and how over time, your elastic stomach actually shrinks down, so you fill up on smaller portions. If it sounds ridiculous, that's because it kind of is, experts say.