One Meal a Day (OMAD): A Modern Diet Trend and Its Effects

A new trend has been attracting attention in the nutrition world in recent years: eating one meal a day. Known as OMAD for short, this eating pattern is, as its name suggests, built around just one meal a day. The method has become popular among people who want to lose weight and people looking for a healthy lifestyle. So what is one meal a day, how is it done and is it really healthy?

What Is One Meal a Day?

One meal a day involves eating a single large meal at one set time of day, usually within a window of 1 to 2 hours. For the remaining 22 to 23 hours no calories are taken in. Only calorie-free drinks such as water, coffee or tea are drunk. This eating pattern is one of the intermittent fasting approaches. It is also generally called a 23:1 or 22:2 intermittent fasting model.

Possible Advantages of One Meal a Day

One meal a day is said to have some advantages. They are:

• Weight change: one of the most attractive sides of one meal a day is its effect on weight. Cutting calorie intake sharply can create an energy deficit in the body. Long periods of hunger may encourage the body to use its fat stores for energy. This is not a guaranteed outcome and varies from person to person.
• Metabolic health: some research suggests that intermittent fasting methods might help regulate blood sugar levels by affecting insulin resistance. It has also been suggested that keeping insulin levels low might affect inflammation in the body and heart health. The evidence for one meal a day specifically is limited.
• Easy and simple: preparing and eating just one meal a day saves time. One meal a day can seem practical for people with busy work schedules or people who do not enjoy preparing food.
• Digestive rest: long periods of hunger give the digestive system time to rest. It has been suggested that this may ease the load on the digestive system, but this has not been shown for one meal a day.

Possible Disadvantages of One Meal a Day

Although one meal a day has some possible advantages, its disadvantages should not be overlooked. So what are they?

• It can cause nutrient gaps: having only one meal a day can make adequate, balanced eating harder. It can be difficult to get all the vitamins, minerals and nutrients the body needs in a single meal. Over the long term this can lead to nutrient gaps.
• There is a risk of eating disorders: it can be risky for people who are prone to eating disorders. Long periods of hunger can lead to binge eating or uncontrolled eating episodes. Having to avoid social eating occasions can also increase feelings of social isolation.
• It can cause energy swings: long periods of hunger can cause swings in energy levels in some people. Signs such as poor concentration, headaches and tiredness can appear. This can be a disadvantage for people whose work needs intense physical or mental activity in particular.
• It is not sustainable for some people: it may not be sustainable over the long term for some people. It is hard to follow this eating pattern at social events, family meals and work meetings. Being constantly hungry can also be psychologically demanding.

How Is One Meal a Day Done?

There are several important points to pay attention to when starting one meal a day. They are:

• Pay attention to adequate, balanced eating: take care to get all the nutrients your body needs in your one meal. It is important to eat protein, carbohydrate, fat, vitamins and minerals in balance.
• Start slowly: starting one meal a day suddenly can be hard. It is helpful to start with lighter fasting models such as intermittent fasting (16:8 or 18:6) first and let the body get used to it.
• Pay attention to drinking water: drinking enough water through the day helps with hunger and with the body working properly.
• Make nourishing choices: nourishing, natural foods should be chosen instead of fast food or processed foods. Eat vegetables, fruit, wholegrains, healthy fats and good-quality protein sources.

One meal a day is an approach that is becoming more and more popular among modern diet trends. Its disadvantages, such as nutrient gaps, the risk of eating disorders and swings in energy levels, should not be overlooked. It is important to remember that every diet is personal and to talk to a healthcare professional before starting one meal a day. It is not suitable for everyone, including children and teenagers, pregnant or breastfeeding women, people with diabetes or people who take medicines.

This article is for general information only; please consult your doctor and dietitian about your own situation.