Unconventional eating habits have become more and more popular in recent years, with intermittent fasting leading the way in wellness and health trends. One such method, called One Meal A Day, or OMAD, goes intermittent fasting a step further by combining all of the daily caloric intake into a single meal. Proponents of OMAD assert that it can result in better mental clarity, weight loss, and other health advantages. Health professionals disagree on whether this eating approach is actually advantageous or even dangerous. The science of OMAD will be discussed in this article, along with the pros and cons of using it to determine if it’s a harmful habit or a good decision.
OMAD: What is it?
One type of intermittent fasting that alternates between eating and fasting intervals is called OMAD. OMAD limits the eating window to one meal per day, in contrast to other forms of fasting that may permit two or more meals within a constrained eating window (such as the 16:8 technique, which involves consuming food in an 8-hour period followed by 16 hours of fasting). When someone follows OMAD, they usually fast for 23 hours and then have a one-hour eating window during which they consume all of their calories.
OMAD’s simplicity is what makes it so appealing. One substantial, filling meal that meets all nutritional needs should suffice in place of tracking calories or worrying about eating several times during the day. But what impact does eating just once a day have on the body, according to science?
What Does Science Say About the Advantages of OMAD?
1. Loss of Weight
Losing weight is a major motivator for OMAD adoption. The reasoning for this is straightforward: you will probably eat fewer calories overall if you only eat once a day. This calorie restriction can result in weight loss, which is consistent with fundamental thermodynamics theories. Studies have indicated that generally speaking, intermittent fasting can be a useful strategy for managing weight.
Intermittent fasting has been linked to improvements in metabolic indicators and weight loss, according to a 2015 study published in Obesity. The improvement in insulin sensitivity and decrease in calorie intake are the main mechanisms underlying this. Insulin levels decrease during a fast, which makes it easier for the body to access and burn stored fat. Over time, this may result in weight loss.
OMAD might aid in weight loss in the short term, but it might not be sustainable for everyone. Over time, the body can adjust to consuming less calories, which could slow down the metabolic rate and make weight loss more challenging in the long run.
2. Enhanced Sensitivity to Insulin
An additional advantage of OMAD eating one meal a day healthy. Research on sporadic fasting has demonstrated that prolonged fasting can improve the body’s capacity to control blood sugar levels. Insulin levels are lowered during fasting, which increases cells’ sensitivity to this hormone. Those who have type 2 diabetes or insulin resistance may benefit most from this.
Indeed, even in overweight or obese individuals, intermittent fasting has been shown to lower insulin levels and increase insulin sensitivity (a 2017 study published in Cell Metabolism). Enhanced metabolic health and a decreased risk of type 2 diabetes may result from increased insulin sensitivity.
3. Autophagy and the Repair of Cells
Proponents of OMAD frequently cite autophagy—the mechanism by which cells eliminate damaged elements—as a major advantage of fasting. The process by which the body gets rid of unhealthy cells and regenerates new, healthy ones is called autophagy, and it can guard against a number of illnesses, including neurological conditions like Alzheimer’s.
In order to retain energy, the body starts to eliminate malfunctioning cellular components when a person fasts, which sets off autophagy. It is believed that this mechanism contributes to longevity and general health. In animal models, autophagy induced by fasting has been shown to enhance health and lengthen lifespan (Nature, 2016).
Extended fasting periods have the intriguing benefit of potentially improving cellular health, even if further research is needed to determine the precise effects of OMAD on human autophagy.
4. Focus and Mental Clarity
Many OMAD practitioners claim that during their fasting times, they are more focused and have greater mental clarity. This is partially because the body uses fat as fuel when fasting, creating ketones as a byproduct of fat metabolism, which are known to give the brain a more reliable and effective energy source.
Ketones produced during fasting have been shown in a 2019 study published in The Journal of Neurochemistry to improve cognitive performance and have neuroprotective properties. This could be the reason why many OMAD practitioners report feeling more alert during their fasts.
What Could Go Wrong When It Comes to OMAD Risks?
Although OMAD may have advantages, there are also important hazards to take into account. Not everyone should follow this strict eating regimen, and it can be harmful to one’s health if done incorrectly.
1. Inadequate Nutrients
The possibility of vitamin shortages is one of the main issues with OMAD. It may be challenging to consume enough calories in one meal to meet your body’s requirements for important macronutrients, vitamins, and minerals. Making ensuring you’re eating a balanced diet with enough protein, fiber, healthy fats, and micronutrients can be difficult, even with careful preparation.
According to a research in The American Journal of Clinical Nutrition, those who eat a restricted diet are more likely to be deficient in important minerals including calcium, iron, and vitamin D. These inadequacies may result in problems including compromised immune system, reduced bone mass, and compromised cognitive abilities.
2. Incongruous Food Habits
For certain people, the restrictive nature of OMAD might result in disordered eating practices. Limiting one’s food intake to one meal per day can lead to negative food interactions, such as binge eating or guilt about consuming more food than one should during the eating window.
Extreme fasting regimens might worsen pre-existing eating disorders or lead to dangerous behaviors, especially in people who have a history of disordered eating, according to a study published in The Journal of Eating Disorders. The emphasis on fasting may lead to a mindset that is centered on deprivation, which could be detrimental to one’s emotional and mental well-being.
3. Slowing Down Metabolically
Although long-term calorie restriction, like eating only one meal a day, may eventually cause the metabolism to slow down, fasting can initially increase metabolic flexibility. This is a survival strategy whereby the body lowers its metabolic rate in response to perceived food shortages.
Extreme calorie restriction may cause metabolic adaptation, a condition in which the body burns less calories at rest, making it more difficult to maintain weight over the long run, according to a 2016 study published in Obesity Reviews. Fatigue, a lack of energy, and trouble retaining muscular mass can also come from this.
4. Unbalances in Hormones
Some people, especially women, may experience hormone imbalance as a result of rigorous fasting regimens like OMAD. The synthesis of hormones such as ghrelin, or the “hunger hormone,” and leptin, which controls hunger, can be impacted by extended fasting. This imbalance may cause women to become more hungry, overeat, or even have a cessation of their menstrual cycles.
Excessive fasting and restrictive diets may have long-term effects on reproductive hormones and overall hormonal health, according to a 2020 review published in The Journal of Clinical Endocrinology & Metabolism.
In summary,
OMD, like many dietary fads, has advantages and disadvantages. Eating just one meal a day can help some people lose weight, become more insulin sensitive, and have better mental clarity. These possible advantages must be evaluated against the dangers of malnutrition, eating disorders, and hormonal or metabolic abnormalities.
It is imperative that you approach OMAD attentively and make sure your one meal is well-balanced and high in nutrients if you’re thinking about giving it a try. To make sure that this extreme form of intermittent fasting is a sustainable and safe option for your particular set of health demands, speaking with a healthcare professional or nutritionist can be helpful. Even though OMAD may be beneficial for some people, it’s important to think about if it will help you achieve your long-term lifestyle and health objectives.