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One Meal A Day — Superb Weight Loss Solution or Dangerous Illusion?

June 14, 2022 4 min read

One Meal A Day — Superb Weight Loss Solution or Dangerous Illusion?

With so many weight loss solutions out there, one meal a day (OMAD) is well on its way to becoming the next hot thing — or fad — in dieting. You see articles, blogs, and social media posts all over the place that tout the benefits of OMAD. But does this diet prove itself helpful or is it too dangerous to even start trying?

What is the OMAD Diet?


OMAD is an acronym for one meal a day. It's a type of intermittent fasting that involves fasting for 23 hours, once or twice a week. Some people who follow the diet say it helps them lose weight and reduce belly fat. You can eat anything you like during your fast, but you're supposed to stick with low-calorie options. The idea is to give your body time to rest and repair itself, so it's not just starving all day long.


Intermittent fasting originated in the 1940s and from there, it evolved into different types of intermittent fasting.

How Does OMAD Work?


The OMAD diet is a type of intermittent fasting that involves restricting food intake to a certain time each day. It's similar to other weight-loss methods such as the 5:2 diet or 16:8 plan, including eating fewer calories than normal on certain days.


It involves fasting for 23 hours and eating your required daily calorie intake within an hour. For example, you fast from 9pm to 8pm. If your daily required calorie intake is 1,500 calories, then you eat healthy food with a total of 1,500 calories from 8pm to 9pm.

The scientific explanation for weight loss when eating one meal a day


The scientific explanation for weight loss when eating one meal a day is simple. Eating less food gives your body fewer calories to use as energy, and it burns fat as a result. The OMAD diet is based on the principle of ketogenesis, which means that you burn fat for energy instead of carbohydrates. OMAD allows your body to enter into a state of ketosis faster than if you were eating multiple small meals throughout the day.


There are a number of reasons why you lose weight when you eat one meal a day.


A fast has a huge effect on your metabolism. The body goes into starvation mode and slows down the rate at which it burns calories because it thinks that food is coming soon. This means that the body will burn fat for energy instead of storing it, which happens when you're eating regular meals throughout the day.

Eating only once per day can also help improve insulin sensitivity, which means that your body will be more sensitive to insulin and more easily able to metabolize glucose. This is important because insulin resistance is linked with many diseases like diabetes and heart disease.

Benefits of OMAD Fast


The idea of fasting is becoming more popular these days. Many people are trying to get started with fasting, but they are not sure what the benefits are.

1. Eating Once A Day Helps You Lose Weight


The idea behind OMAD is that it helps you lose weight by keeping your body in a fasted state for most of the day. This means that your body will burn fat instead of carbohydrates for energy, which helps you lose weight faster than in traditional diets.


It is important to also take into consideration the kind of foods that you eat. It should be a nutritious well-balanced meal.

2. OMAD Diet Gives Your Brain a Boost


Eating all of your food at once helps increase attention span and focus, which can help improve memory function and other cognitive skills such as language processing and reasoning ability. This is because having more energy from fewer calories means that your brain will be able to think more clearly without getting tired or distracted by hunger pangs during the day.

3. It Improves Your Sleep Quality


​​Researchers have found that intermittent fasting can improve your sleep quality — but only if you stick with it long-term. The team behind the new study says this is because fasting helps regulate your body's circadian rhythm, which controls our internal clocks and wakefulness patterns over 24 hours.

4. Improves Insulin Sensitivity


There are many reasons why eating one meal a day can be beneficial, but the main reason is that it helps to improve insulin resistance and sensitivity, which is a condition where the body's cellular receptors become less responsive to insulin, making it difficult for glucose to enter the cells.


Insulin resistance can lead to type 2 diabetes and metabolic syndrome, which increases your risk of heart disease, stroke, and cancer.




The problem with OMAD is that it's not sustainable. Once you start eating regularly, the weight may pile back on.


The human body can't function without food for more than a day or two. When you skip breakfast, lunch, and dinner for an entire week, you will feel hungry at some point. This will make it difficult to stay focused on your work and your health goals. This is also the reason why OMAD is only recommended to be practiced no more than two or three times a week.

Yes, One Meal A Day (OMAD) can be a superb weight loss solution. It is an interesting diet and lifestyle choice that aims to drastically reduce calories to low levels while still providing an effective weight loss. It goes against many conventional beliefs about how weight loss works and why individuals gain weight, which has attracted much controversy on the subject matter.

Many people who embark on an OMAD journey are often apprehensive about the amount of weight they will lose, how their body will react, and its impact on their general health. Some have been successful with the diet, whereas others have experienced unwanted side effects and the brutal cycle of binging afterward. The long-term effects of OMAD are unknown, and very little research has been done to uncover potential risks or benefits associated with the diet. Overall, if you're considering trying the One Meal A Day Diet, be careful and make sure to speak with your doctor first.

April Lloren

April is a fun-loving mother of three beautiful children. She is one of a few people who enjoy public speaking and loves motivating others. April is a registered nurse by profession but always had a passion for writing, thanks to Carrie Bradshaw. She has written over two thousand blogs and counting. She is also a link-building expert and works as the SEO Specialist for VPA Australia.

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