OMAD (one meal a day) is an intermittent fasting method allowing a one-hour eating window per day. It’s often used to achieve significant weight loss and can provide other health benefits, including improved digestion, energy, and mental clarity.
Let’s look at eight benefits of OMAD, learn how to get started, and discover the potential risks of intermittent fasting and reduced meal frequency.
What is OMAD?
One meal a day, widely known as OMAD, is a type of intermittent fasting that restricts calorie intake to one meal per day. Also known as the 23:1 method, OMAD involves 23 hours of fasting followed by a one-hour eating window.
When practicing OMAD, all of the daily calorie needs are consumed during the non-fasting hour, which helps trigger ketosis. This metabolic state pushes the body to burn fat instead of sugar as a fuel source.
Ketosis not only promotes fat burning and helps lose weight but also has profound health benefits beyond weight loss.
Watch the video below to learn more about the benefits of intermittent fasting and OMAD.
23 Benefits of Intermittent Fasting & One Meal A Day
8 benefits of eating only one meal a day
Besides losing weight, OMAD is associated with many potential health benefits, including improved digestion, enhanced moods, and stronger immune defenses.
Here’s an in-depth look at eight incredible benefits of eating only one meal daily.
1. Promotes healthy digestion
Fasting for most of the day allows the digestive system to rest. This can help reduce gastrointestinal irritation and inflammation linked to food sensitivities, especially in those with irritable bowel syndrome (IBS) or other gastrointestinal disorders.
A study published in the International Journal of Behavioral Medicine investigated the effects of fasting therapy in IBS patients and summarized, “Fasting significantly improved symptoms such as abdominal pain-discomfort, abdominal distension, diarrhea, nausea, anxiety, and interference with life in general.”
The authors also concluded that fasting is a safe and effective therapeutic tool for those not responding to pharmaceutical IBS treatments.
2. Helps lower inflammation
Prolonged periods of fasting may have anti-inflammatory effects and support balanced immune responses.
Inflammation is a natural response to pathogenic microorganisms and helps eliminate viruses, bacteria, and fungi. However, unresolved inflammation can become chronic and is associated with various health problems, including arthritis, autoimmune diseases, and cardiovascular issues.
Research published in Cell found that fasting reduces the release and potency of monocytes, a type of pro-inflammatory immune cell. This explains why OMAD can help alleviate symptoms and improve overall well-being in individuals with chronic inflammatory health conditions.
3. Supports weight loss
OMAD enhances fat burning, which supports weight loss, even without significantly restricting calorie intake.
Evidence published in Frontiers in Physiology found that eating a single meal in the evening lowered total body weight and fat mass by more than double compared to eating three meals containing the same amount of calories.
Time-restricted eating also increases fat oxidation, a metabolic energy-making process utilizing stored body fat, in healthy adults.
4. May boosts moods
Research suggests that many mood disorders, including anxiety and depression, are associated with blood sugar problems.
A study published in Diabetes Technology and Therapeutics found that fluctuating blood sugar levels were linked to a higher risk of negative emotions and lower quality of life.
The study also suggests that elevated blood sugar levels, also known as hyperglycemia, induced feelings of anger, sadness, and anxiety in diabetic women.
OMAD involves prolonged fasting periods, which helps keep blood sugar levels stable and may explain why consuming only one meal per day can improve moods and emotional well-being.
5. Triggers autophagy and strengthens immunity
Intermittent fasting has been shown to induce autophagy, a survival mechanism in which the body destroys damaged cells and recycles functional parts for cellular repair.
Autophagy may help prevent diseases linked to poor cellular functions, including cancer and autoimmune conditions.
Autophagy also promotes xenophagy, a biochemical process that eliminates pathogenic microbes and lowers the risk of microbial infections.
“OMAD is a highly effective strategy to trigger autophagy and strengthens immune defenses against viruses, fungus, mold, and yeast infections,” explains Dr. Berg.
6. Boosts energy levels
OMAD fasting triggers ketosis, which has energy-boosting properties.
During ketosis, the body releases large amounts of ketones, a metabolic by-product of fat burning. Ketones are a highly effective fuel source, especially for heart, muscle, and brain cells, which explains why intermittent fasting, such as OMAD, can lead to increased energy and focus.
7. Lower risk of neurodegenerative diseases
Though more research is needed, there is evidence linking fasting to a lower risk of neurodegenerative diseases.
A study published in Nutrients found that prolonged fasting reduces brain damage, slows neurodegeneration, and improves cognition in animals.
This suggests that fasting may be beneficial to reduce the risk of dementia, Alzheimer’s, and Parkinson’s disease.
8. Supports healthy skin
The effects of intermittent fasting on skin health have been thoroughly researched.
Fasting has been shown to slow skin aging and mitigate the effects of free radicals. These unstable molecules can damage skin cells and disrupt skin barrier function.
Free radicals also trigger oxidative stress, leading to various signs of aging, including wrinkles, dark spots, and sagging skin.
A study published in the Journal of Clinical Medicine found that fasting improves skin barrier function and reduces oxidative stress, promoting healthy-looking skin.
How to start OMAD
There are various ways to implement the OMAD eating pattern into your routine. However, it’s generally advised to gradually reduce meals to give your body time to adjust to prolonged fasting periods.
Abruptly reducing meal frequency from three to one can lead to unwanted side effects such as fatigue, dizziness, hunger, and cravings. This can make the transition into a successful OMAD schedule challenging.
Combining OMAD with a nutritious low-carb diet such as Healthy Keto® can enhance the health benefits of fasting and speed up metabolic adaptation to caloric restriction.
Limiting carbohydrate intake and obtaining the majority of calories from healthy fats maintains steady blood sugar levels. This helps keep the body in ketosis even when you break your 23-hour fast.
Those new to fasting may benefit from starting with two meals daily, slowly prolonging their fasting periods until they achieve a one-hour eating window. A 16:8 intermittent fast can be an excellent starting point to ease into an OMAD routine.
The optimal timing for OMAD meals varies based on individual schedules and preferences. However, many people opt to have their meal during dinner time. This allows for a fulfilling end to the day and makes it easier to share meals with family or friends.
Possible risks
Though research links OMAD to various health benefits and weight control, extreme fasting practices and calorie restriction can cause adverse effects in some people.
Limiting food intake to once daily can increase the risk of nutrient deficiencies, especially if OMAD is combined with a diet high in processed foods, refined carbs, and sugary foods.
These foods lack essential nutrients, including vitamins, minerals, electrolytes, and fatty acids, increasing the risk of nutritional gaps and associated health issues.
Common symptoms of nutrient deficiencies on OMAD include night blindness, bleeding gums, depression, weakness, and fatigue.
However, those following a nutrient-dense, whole-food diet plan such as Healthy Keto can get most of their required vitamins and minerals in just one meal.
In addition, it’s recommended to incorporate high-quality dietary supplements containing vitamins and trace minerals to promote a healthy body and reduce the risk of deficiencies when practicing OMAD.
Athletes often have increased calorie and nutrient needs and can find it challenging to consume enough food in one meal to meet all nutritional requirements. Highly active individuals may discover that OMAD can’t sustain their activity level, resulting in reduced performance, fatigue, and excessive weight loss.
OMAD can lead to disordered eating in those with a history of binge eating or anorexia. In addition, some people experience extreme hunger and stress when following OMAD, which can lead to overeating at mealtime.
Intermittent fasting can trigger profound metabolic and hormonal changes. To minimize the risk of health issues, it’s crucial to discuss OMAD with a healthcare professional if you have diabetes, high blood pressure, or are taking prescription medications.
Key takeaways
One meal a day (OMAD) is a fasting method that alternates between a 23-hour fasting period and a one-hour eating window.
Prolonged fasting periods have various health benefits, including weight loss, neuroprotective effects, improved digestion, and enhanced immune functions. In addition, OMAD may also have anti-aging effects and boost energy levels.
However, this fasting style can increase the risk of nutrient deficiencies if OMAD isn’t combined with a nutritious high-fat diet such as Healthy Keto.
FAQ
1. Is it healthy to only eat one meal a day?
One Meal a Day (OMAD) can be healthy when nutrient-rich foods such as healthy fats, organic vegetables, grass-fed meats, full-fat dairy, and pasture-raised eggs are prioritized.
However, athletes with heavy workout routines may benefit from less extreme fasting options to lower the risk of nutritional deficiencies and excessive weight loss.
2. Is the OMAD diet safe?
Yes, OMAD can be safe when nutrient-dense meals are paired with supplementation.
However, OMAD is an extreme intermittent fasting method that isn’t suitable for everyone.
It’s recommended to consult a healthcare professional before starting OMAD to minimize the risk of adverse health effects.
3. How much weight can I lose with OMAD in a month?
On average, OMAD dieters lose between 4 and 8 pounds of body weight per month. However, some people practicing OMAD have reported weight loss of more than eight pounds per month.
4. Can OMAD cause nutrient deficiencies?
Yes, OMAD can cause nutrient deficiencies, which can lead to fatigue, poor concentration, irritability, skin issues, and hair thinning.
However, nutrient gaps can be avoided by prioritizing a wide range of nutrient-dense whole foods and taking high-quality dietary supplements.
5. When is the best time to eat while doing OMAD?
While you can eat at any time of the day, late afternoons or early evenings are often the best times to eat OMAD. Eating later in the day aligns with social norms, and you can enjoy a meal with friends and family.
6. Who shouldn’t do OMAD?
Those who exercise heavily or have a history of eating disorders shouldn’t practice OMAD. In addition, pregnancy and breastfeeding are periods of increased caloric need, and it’s not recommended that pregnant or breastfeeding mothers follow OMAD or any other intermittent fasting schedule.
