The One-Meal-A-Day (OMAD) diet involves eating just one meal within an hour-long window, typically between noon and evening, while fasting the rest of the day.
You must eat at the same time daily, limit portions to a standard plate not higher than three inches, and stick to zero-calorie drinks like water, black tea, or black coffee outside the eating window.
OMAD may aid in weight loss, improve diabetes management, reduce inflammation, and enhance mental clarity by stimulating fat burning and autophagy.
Extended fasting can lead to hunger pangs, overeating, nutrient deficiencies, exhaustion, and low blood sugar if not carefully managed.
As metabolism slows with age, one big meal can meet reduced caloric needs, especially when combined with lower physical activity and hormonal changes.
Before starting OMAD, get a health evaluation and consult a doctor or dietitian to ensure it’s the right fit for your specific needs.
Pregnant women, diabetics, those with eating disorders, chronic illnesses, or under 18 should steer clear of this diet due to increased health risks.
A well-rounded diet, regular exercise, and good sleep offer more sustainable benefits for long-term weight management than extreme fasting.