weight loss

Should you try the OMAD (one meal a day) diet? – HealthifyMe

Written by hana

You may have heard of intermittent fasting due to its rising popularity as one of the many weight loss trends. However, the OMAD diet, which means “one meal a day,” takes intermittent fasting to an extreme. The idea is to eat a large meal in a 60-minute window and fast for 23 hours straight. But there’s more to this diet than eating just one meal a day. For starters, you can eat whatever you want in that one meal, even a double cheeseburger and fries.

Whatever you choose to eat, you don’t have to worry about the calories or the nutritional properties of your food. Of course, it looks like an uptrend for OMAD, but there are some red flags to watch out for. Since the diet allows you to eat whatever you want, you often fall into the trap of choosing unhealthy options.

Experts say adopting the OMAD way of eating is a starvation diet. It’s an extreme level of time-restricted fasting, no doubt. However, nutritionists always suggest a balanced meal that contains healthy carbohydrates, protein, and healthy fats. And if you’re still curious, here’s everything you need to know about this controversial diet.

Diet and weight loss diet

OMAD is a way to control how your body obtains and uses food as fuel, just like other forms of intermittent fasting. Your body produces less insulin when you go without eating for a long time (in this case, for 23 hours). Fat cells release energy to compensate for the fact that your cells still need fuel. However, for this to happen, you must remain without food for a long time until your insulin levels drop. This is the reason why there is such a large gap between the eating window. It makes your body break down fats and supplies the body with energy.

OMAD can help you lose weight. This is because you don’t eat as many calories with just one meal as you do by eating three or four times a day. So weight loss is bound to happen, but it is neither healthy nor sustainable. So whatever weight loss you see on the OMAD diet is likely to be short-lived.

Healthy weight loss is more sustainable over a lifetime. This is only possible through a balanced diet and regular exercise. With the support of customized diet plans and calorie counters from HealthifyMe, you can achieve healthy and sustainable weight loss.

Should I try the baptismal diet?

When you deprive yourself of food for 23 hours, it will be hard not to notice any downsides. Studies also show that eating one meal a day is similar to a disordered eating practice. Therefore, people should avoid trying such diets, especially anyone who is pregnant, breastfeeding, recovering from an eating disorder in the past, or has diabetes.

The following side effects can result from restricting food for almost an entire day:

Low chance of falling

When you start a new diet, the body needs time to adapt to the changes. The first few days will be difficult and may make you feel weak. It is usual for everyone. Although if this weakness causes a lot of problems, it is recommended to stop this diet. Chances of falling, weakness and feeling low on energy are high when following the OMAD diet.

Makes you lose weight

It is advised not to follow this diet if you are at a healthy weight. Since your body does not need to minimize food consumption at this level, it may make you underweight if you continue to follow this diet. Being thin is worse, as your body becomes weak. Your immunity may also be affected and may lead to various diseases.

Constant feeling of hunger

You will always feel hungry because you are not providing enough food for your body. Cravings, hunger and irritability will lead to distraction and poor mental health. You will not be able to focus on your work or daily activities.

Reduces beneficial fats in the body

The OMAD diet causes insulin to drop and it starts working to break down fat cells. However, fat is also an essential part of the body and needs to be preserved. It is important to understand that this may also lead to the breakdown of the good fat cells needed for your system. Thus, this diet is not useful from a practical point of view.

HealthifyMe Note

Most health experts suggest staying away from the OMAD diet. The more restricted you are, the higher your chances of being deficient in essential nutrients. Additionally, not eating calories regularly can cause serious health complications. If you’re interested in some fasting, a less intense diet like the 16:8 diet might be your best bet. However, the healthiest way is to eat a balanced diet, with exercise and proper sleep.

The Emad Diet: Advantages

If you still want to try the OMAD diet, the following advantages are worth mentioning.

Helps burn fat

Intermittent fasting is a successful weight loss strategy. Over ten weeks, the average weight loss is 7 to 11 pounds. Since this is an extreme form of the intermittent diet, it is difficult to follow but may provide fat reduction results.

Improves alertness

You feel more alert when you fast during the day because your body produces more orexin-A. It’s not limited to the OMAD diet and applies to most forms of intermittent fasting. However, following the OMAD diet will result in a lack of focus because you are starving for hours on end.

May improve metabolism

The OMAD diet greatly affects your metabolism, especially the rate at which you burn fat. However, you must understand that following the OMAD diet is not strictly necessary to improve metabolism.

creates discipline

Eating just one meal a day is not easy. It is a difficult task, and only a few will succeed. However, if you like a challenge, you may want to try this diet. Discipline will teach you to maintain willpower every day. Some people find this diet to be their lifestyle, but it may not be for your body. Other intermittent diets will also be beneficial and may suit your body better.

Emad diet: important tips to follow

Stay hydrated

Regular hydration will help you control your hunger and stay committed to your diet. Staying hydrated is crucial if you are following this weight loss diet. For the next 23 hours, you are not allowed to have anything like tea, coffee, and other sugar-free drinks. So be sure to drink plenty of water.

Eat from all food groups

Now that you are only allowed to eat once a day, you must meet your body’s nutritional needs. Consume something from each food group to maintain nutrition. If you do, you may experience greater than average weight loss. Fill your plate with protein, fats, and carbohydrates accordingly.

Do your daily exercise

Gather your thoughts on commitment, put on your tracksuit, and go. Exercise and diet together are the most effective. Whatever you choose to do, be sure to keep moving throughout the day. It would help achieve your fitness goals.

If you are not feeling well, stop the diet.

As a beginner, it is normal to feel weak or nauseous. However, if this feeling persists, discontinue the OMAD diet immediately. Even though you experience mild illness, continuing to do so can make you feel sick and make your condition worse.

HealthifyMe Note

Although the OMAD diet does not restrict what you can eat during the eating window, there are rules for how you should eat your meal. You can do this diet by starting the fast at night, skipping breakfast, and eating your first meal in the middle of the day. If you want to start slowly, introduce the fast every day, with small snacks after your workout.


Since the OMAD diet is a type of intermittent fasting, you may experience some of the benefits of the intermittent fasting diet in general. However, the disadvantages outweigh the advantages of the OMAD diet. Even if you don’t experience any short-term side effects, the OMAD diet can affect your long-term health. A balanced and well portioned diet benefits your health in the long run and gives you healthy and sustainable weight loss.

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