One Meal A Day- Crazy Weight Loss Regime or Right Lifestyle in the “Obese” Era?

one meal a day weight loss
Is eating one meal a day as effective for weight loss as people think?

The OMAD (one meal a day) diet, which means eating one meal a day, is growing in popularity because it is believed to have weight loss effects. Is this method really effective and good for health?.

Many people often choose to reduce their daily meals to lose weight. However, this is not effective, sometimes affecting health.

1. What is a One Meal a Day Diet?

one meal a day diet
The one-meal-a-day diet isn’t for everyone

Eat one meal a day is a weight loss diet in which a person eats only one meal a day. This is a type of long-term intermittent fasting where you don’t eat or drink anything that contains calories with a short time to eat.

The diet that uses intermittent fasting is known as 23:1. This means that a person spends 23 hours a day fasting, leaving only 1 hour a day left to take in calories.

Most people who follow this diet only eat for dinner and fast until the next evening. However, some research suggests that eating breakfast can help control glucose levels later in the day and reduce the risk of type 2 diabetes.

Other studies in contrast to these conclusions, shows that skipping breakfast can actually be a plan not benefit some people in controlling the calories overall tolerability. 

2. Benefits of Eating One Meal a Day

The most important point of a healthy diet is to control the amount of calories we take in. Therefore, you do not need to make a separate menu when eating with your family. In this method, you only need to prepare servings of rice, soup and food for children. You can prepare a small bowl of rice, it can be white rice or brown rice. Soups and servings should also be prepared on small plates. Because calories are controlled, focus on the foods you like. If this method is followed correctly, fat people can lose weight and thin people can get fatter.

one meal a day weight loss
Is eating one meal a day as effective for weight loss as people think?

People who follow the one meal a day diet believe that this approach offers many benefits such as: that a one-meal-a-day diet can help with weight loss. One study in a review found that intermittent fasting can help with weight loss, but the authors warn of many risks such as increased body fat.

Increases concentration and productivity: Since the 1-meal-a-day diet does not include lunch, it can eliminate the fatigue of the body when having to digest food for lunch.

Weight loss: Following a once-daily diet can help you avoid absorbing as many calories as eating all three main meals of the day. This will help you lose weight effectively and quickly.

Freelance Diet: When you follow the OMAD diet, you won’t need to plan your meals throughout the day.

With the “One Meal a Day” mode, it is more appropriate to do it in the evening. This is suitable for those who work outside, it is not convenient to bring their own food to work. As for those who often eat at home and have time to nap, this main meal should be moved to noon.

3. What Negative Effects will Happen to the Body if You only Eat One Meal a Day?

Many people often choose to reduce their daily meals to lose weight. However, this is not effective, sometimes affecting health. According to Eatthis, here are some reasons why we shouldn’t eat just one meal a day:

Eating one meal a day can lead to overeating

Many nutritionists believe that if you only eat one meal a day, we are likely to eat too much in that one meal, because at that time the body is hungry and needs energy quickly.

Lisa Young, an assistant professor of nutrition at NYU and author of Last Full, Last Slim (USA), says: “Eating once a day will leave you feeling deprived and then overeating. This is one of the worst things you do if you’re trying to lose weight. When you eat one meal in a day, you often keep eating more because you have been short of food all day. Plus, your body can handle so many things at once.”

Eating once can slow down your metabolism

“If you skip eating for a long time, your metabolism slows down to conserve energy,” says Brenda Braslow, a registered dietitian at MyNetDiary.

If your metabolism slows down, it becomes much more difficult to lose weight. So let’s focus on three healthy meals of the day to help boost metabolism, according to Eatthis.

Many side effects

one meal
One meal a day diet can cause many side effects

In addition to slowing down the metabolism and increasing hunger, our body will also start to see a series of negative side effects, if we do not provide the body with adequate nutrients necessary.

For example, every day a person may have feelings such as:

  • Feeling very hungry;
  • Fatigue due to reduced energy supply to the body;
  • Trembling, weakness when blood sugar drops;
  • Difficulty concentrating.

Effects on diabetes and cholesterol levels

People with underlying medical conditions that may face other risks such as people with type 1 diabetes or low blood sugar need to eat regular meals each day to maintain stable blood sugar levels.

A 2007 study compared the effects of eating the same amount of calories in one or three meals a day for 6 months in a group of healthy adults. The results showed that none of the participants had a significant change in weight, but those who ate just one meal a day lost body fat.

However, levels of both low-density lipoprotein (LDL) and high-density lipoprotein (HDL) cholesterol were increased, and had a negative effect on morning glucose tolerance.

The body is not getting enough nutrients

Trista Best, registered dietitian at Balance One Supplements, said: “A major reason I discourage dieters from eating just one meal a day is nutrient deficiencies.

“By eating just one meal a day, consumers are more likely to switch to high-calorie, low-nutrient foods such as pasta and high-fat animal protein. This is because their glucose levels have already decreased. When they drop to a low level, they start craving carbohydrates and turn to fast foods,” said Trista Best, nutritionist, according to Eatthis.

Metabolism and biological genes of the body

A 2012 study on mice showed that only one meal per day can cause worsening health compared with two meals. In mice that ate only one meal per day there was an increase in body weight, insulin and blood fats. They are also at increased risk of oxidative damage in fatty tissue and liver. 

The researchers concluded that eating one meal a day could negatively impact genes that help regulate body biology, sleep-wake cycles and metabolism.

In another study, this time from 2017, 100 people got 25% of their energy needs in food on one day and 125% on the next, alternating for a year. However, there is no limit to eating one meal a day. The results showed that people who adopted this form of intermittent fasting experienced an increase in LDL, or “bad” cholesterol. High levels of LDL cholesterol can increase your risk of high blood pressure, heart disease, and stroke.

In addition, people who fasted this way did not lose more weight than those who reduced their daily calorie intake.

Summary: The one meal a day diet is a weight loss method in which you eat only one meal a day and fast the rest of the time. This diet can help with weight loss, but it also carries certain risks. At present, this method is still controversial.

Experts say that OMAD is an extreme diet and is not for everyone.

She suggested that if I wanted to try fasting, it would be better to start with a 12-14 hour intermittent fasting regimen. You should try this diet…”

People who want to lose weight should start by making small, sustainable changes to their diet and lifestyle.

》》》 Learn more:

Should Diabetics follow an Intermittent Fasting to cure their Illnesses?

How to Start the most Effective Intermittent Fasting 16/8 for Beginners?



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