For most people, there are no serious dangers involved in eating one meal a day, other than the discomforts of feeling hungry. That said, there are some risks for people with cardiovascular disease or diabetes. Eating one meal a day can increase your blood pressure and cholesterol.
The one-meal-a-day diet — also known as 23:1 intermittent fasting — may help people lose weight and body fat. However, it can lead to hunger and cravings and may not be suitable for everyone.
While it seems perfectly fine to eat two meals a day, such a routine is not suitable for everyone. There are a few groups of people who are advised not to try such a diet plan. It is because such a meal plan may increase their risk of health problems.
Pick a four-hour sector of the day, say noon to 4 p.m. or 2 to 6 p.m., and always eat within one hour of that time to stay consistent from day to day. Use one dinner-size plate, about 11 inches in diameter, for your meal. To avoid having piles of food, the meal shouldn't be higher than 3 inches.
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.
The OMAD diet isn't a magic bullet, but it may help some people to achieve their weight loss goals. It may help you to burn fat. Study participants who tried eating one meal a day ended up with less total body fat. This particular group of people didn't experience significant weight loss.
Nutrition professionals do not advise trying the OMAD diet for any length of time. It's incredibly restrictive and unsustainable and can lead to extreme weight loss, nutrient deficiencies and binging.
OMAD can then start to look a lot like chronic caloric restriction. Although chronic caloric restriction helps with initial weight loss, it poses long-term concerns because it tends to lower resting metabolic rate, which makes weight loss very difficult to maintain.
You need to eat only once when on OMAD diet, but that doesn't mean that you will not even have water for the rest of the day. Keeping yourself hydrated is the key to lose weight. So, drink plenty of water. You can even have coffee, tea, and other calorie-free beverages when following this diet.
One of the latest trends among celebrities is the “one meal a day” diet (or “Omad”). Fans of Omad include Bruce Springsteen and Coldplay frontman Chris Martin. Many proponents of Omad claim it helps them better manage their weight and keep fit.
In my professional opinion, 2MAD is a better option for most people. As mentioned above, a small percentage of people might benefit from OMAD. But they are in the minority. If you are looking for long-term fat loss and improved health, 2MAD is the way to go.
Orthodox Buddhist communities have only one or two meals per day, taken between dawn and noon.
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."
OMAD is a particularly simple take on intermittent fasting that offers numerous benefits to lifestyle and health. It can boost productivity, increase focus, balance hormones, improve gut health, reduce weight, and promote cellular regeneration.
Although various forms of intermittent fasting have been shown to be an effective way to shed pounds, the OMAD diet is not recommended by nutritionists and can even be dangerous for people with certain health problems.
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.
It is best done a couple of times a week. Although beneficial, OMAD is not necessary for intermittent fasting weight loss results. If you experience extreme signs of fatigue, digestive issues, or discomfort, then choose shorter fasts to reach your goals.
As noted, individuals who are pregnant or nursing, under 18, take insulin to manage diabetes, have a past eating disorder, or who take food-dependent medication should not follow OMAD.
Foods To Avoid On OMAD Diet
Protein – Fatty cuts of pork and beef and bacon. Dairy – Low-fat milk, low-fat yogurt, flavored yogurt, and cream cheese. Whole Grains – White rice. Consume in limited quantities and include at least five types of veggies with it to balance out the GI.
Outside of the eating window, there are no restrictions on the OMAD Diet. So you can eat whatever you want on OMAD, as long as it's in your eating window. Now, as in any intermittent fasting protocol (which OMAD would fall into), it's encouraged that you eat as healthy as possible during your eating window.
2. 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.
Short-term risks of eating 1,000 calories a day may include dizziness, hunger, gallstones, nausea, fatigue, headaches, and nutrient deficiencies. It can lead to nutrient deficiencies, slow metabolism, and make bones weaker if you exercise along with a low-calorie diet.
However, other studies show that while consuming 1,000 calories a day may result in significant weight loss, most people cannot sustain it and often experience significant weight regain . The reasons include regaining lost muscle mass and increased appetite. Also worth noting is that the human body can adapt.