What Happens if You Only Eat One Meal a Day?
Eating one meal a day, referred to as “OMAD” (One Meal A Day), is a form of intermittent fasting that restricts the consumption of meals/calories to a specific time frame while the remaining hours are spent fasting.
There are various variants of this OMAD; there is the 23:1, the strictest one, which involves eating for only one hour and fasting, the remaining 23, and the 16:8, which involves fasting for 16 hours and eating for 8 hours. The fasting period involves consuming only drinks that have no calories, like water and black coffee; if you can, you may also choose not to eat or drink anything.
For some other people, it involves eating one principal meal during the allotted time frame and tiny chunks of food during the fasting period.
Either way, OMAD is popularly adopted by people trying to lose weight and improve their lifestyle.
How It Works
Unlike the conventional method of absorbing energy from the food you eat, the body is forced to adapt during fasting.
- Ketosis: Extended fasting periods trigger the body into ketosis. A process where the body takes energy from the stored fat cells.
- Calorie Deficit: By limiting eating windows, IF naturally reduces calorie intake, further aiding weight management. Reduced sugar intake also contributes as there’s less sugar to store as fat.
When you break your fast, it is best to do so with highly nutritious foods to avoid deficiencies later. Also, avoid foods with high carbs, as this defeats the whole purpose of limiting stored calories/glycogen. The best meals to consume are eggs, fish, and proteins.
Before adopting this intermittent fasting, it is best to ease into it by practicing shorter bouts of fasting, like 12 hours, before going up to 16 or 23 hours.
Remember to Consult your doctor before starting any new diet plan, especially if you have any underlying health conditions.
What Happens if You Only Eat One Meal a Day?
The safety and effectiveness of any weight-loss plan are unique to each person. It’s best to speak with a doctor one-on-one if you have questions or concerns about trying the “One Meal a Day” diet plan.
Benefits of Eating One Meal a Day
Weight Loss
The primary benefits and motivation are weight loss and fat burning. OMAD is particularly useful for when you have hit a snag in your weight loss journey and need to try something else to help you lose weight.
- Simplified Eating Routine:
People who find it challenging to cook multiple meals a day can adopt this kind of intermittent fasting and streamline their cooking and eating to once a day with the other added benefits on the list.
- Autophagy: Extended fasting periods may promote autophagy, a metabolic process when your damaged organelles (cell parts) are recycled in response to nutrient or energy starvation.
Without autophagy, cells would die or grow abnormally, which could lead to various diseases. It protects you from infections, cancer, aging, neurodegenerative diseases, and heart disease.
- Mental Clarity and Focus:
Some individuals report increased mental clarity and focus during fasting periods.
You could feel more alert. When you fast during daylight hours, your body releases more of a chemical called orexin-A, which makes you feel more alert. This also isn’t specific to OMAD, and it wouldn’t apply if you ate your single meal in the morning.
- Improved metabolism
It can improve your metabolism. In adult men with prediabetes and obesity, a 6-hour period of eating followed by 18 hours of fasting improved their blood sugar levels.
As a form of intermittent fasting, OMAD counteracts obesity and slows the progression of cardiovascular disease, metabolic syndrome, hypertension, and type 2 diabetes.
Potential Risks and Drawbacks
It is mostly safe, albeit an extreme form of losing weight.
- Initial Discomfort: Many people experience temporary discomfort in the beginning, including dizziness, hunger pangs, headaches, irritability, and constipation. These can be signs your body is adjusting to the new eating pattern.
- Long-Term Discomfort: If these symptoms are frequent and severe, or if your body doesn’t seem to be adapting, it’s wise to discontinue OMAD
- Nutrient Shortfalls: Severe constipation might indicate insufficient nutrient intake. Ensure you’re making healthy choices during your eating window to support overall health.
Type 2 Diabetes: People with type 2 diabetes may be predisposed to hypoglycemia/ low blood sugar due to long spells without food, calories, or energy.
Increased Ghrelin: Increased production of ghrelin (the hunger hormone) could lead to bouts of extreme hunger and binge eating during the allotted time frame, thereby defeating the whole purpose of OMAD.
Nutrient Deficiencies and Malnutrition
It may be challenging to take in as many calories as needed for healthy living and growth with one meal, and this may lead to deficiencies in some nutrients required for growth over time.
Diarrhea
Diarrhea or loose, watery stools when breaking the fast. This is because your body is more sensitive to food after hours of not eating. It’s best to start with easily digestible foods to ease your gut back into action.
Metabolic Impact:
Extended periods without food might lead to muscle breakdown, especially if protein intake is insufficient.
Some studies suggest that very low-calorie intake can reduce metabolic rate, potentially slowing down weight loss over time.
Blood Sugar Levels:
Eating one large meal can cause significant spikes and drops in blood sugar levels, which might be problematic for individuals with diabetes or insulin resistance.
Eating one meal late can cause your blood sugar to spike.
Fatigue: Some people may experience low energy, fatigue, or difficulty concentrating, especially if their single meal is not well-balanced.
Who Should Avoid OMAD?
- Pregnant and breastfeeding women
- People with a history of eating disorders
- Aged people
- Children and teenagers
- Underweight people
- People with diabetes
Overall, although there are benefits related to fasting and calorie restriction, research has shown that consuming 2 or 3 meals per day is likely a better option for overall health than eating one meal a day. All of the benefits stated above can be obtained from any fasting and are not limited to OMAD alone.
Important Note:
OMAD is not a one-size-fits-all approach. It’s crucial to consult your doctor before starting OMAD, especially if you have any underlying health conditions. They can help you determine if OMAD is safe and suitable for you.
