Is Eating One Meal a Day a Good Way to Lose Weight?

Many people eat one meal a day or abide by the OMAD diet for a variety of reasons. Whether it’s a busy work schedule, a natural lack of appetite, or a desire to lose weight, many people find themselves asking the question: is eating one meal a day good for weight loss? Like many diets, it has its pros and cons. Here’s everything you need to know about this controversial eating plan.

What is the one meal a day diet?

Generally, when people eat one meal a day, it’s usually dinner. Many consider this single meal to be a form of intermittent fasting, but the reality is that you can still do intermittent fasting and eat more than one meal a day. However, skipping breakfast is beneficial to some people, especially those who don’t have an appetite in the morning.

If you do eat one meal a day, it’s important that it has a high-calorie count and is filled with healthy fats and nutrient-rich foods rather than processed junk. Many people prefer the one meal a day diet because they believe that no food is off-limits and there’s no need to count calories. Meals should contain at least 1,200 calories, and if this sounds like a struggle to intake, consider increasing the eating window and separating it into two smaller meals.

Is it better than other diets?

The one meal a day plan has similar results to alternate-day fasting when it comes to calorie restriction and weight loss. Various studies have shown that short-term fasting can help lower blood sugar levels. This involves people eating during a 4-8 hour window. Fasting 15 hours a day for a month can also strengthen overall health and be helpful to obese people, as it can boost your cells’ ability to resist disease. Lastly, time-restricted eating, or eating within an 8-hour period, can be equally beneficial to eating one meal a day.

How it works with weight loss

To lose weight in any way, an energy deficit must be created. This can be done by increasing the calories you burn or reducing your intake of calories. OMAD is a form of calorie restriction, hence it increases the likelihood of losing weight. Other intermittent fasting methods have the same benefits.

Examples of complete meal ideas

Rather than ordering takeout and eating overly processed meals, consider wholesome homemade meals with fat, protein, and whole grains. This can include grilled salmon or chicken, veggies, hearty omelettes filled with cheese and veggies, and avocados. Consider adding a Greek yogurt and granola parfait for dessert to meet that minimum calorie count.

Risk of eating one meal a day

Going an extended period without eating can have its downsides, including a possible long-term eating disorder, as any extreme, restrictive diet may cause. On a daily basis, it may cause:

• Extreme hunger and nausea
• Fatigue and lightheadedness due to uneven energy supply
• Difficulty focusing and concentrating on tasks
• Feeling weak and shaky
• Irritability due to falling blood sugar
• Increased risk of binge-eating during single mealtime

Other downsides include feeling full too quickly at a single mealtime, and body fat may actually increase since your body is going into starvation mode at this point. Additionally, nutrient deficiencies can occur. If you have any underlying medical conditions, additional side effects can happen.

Alternatives to eating one meal a day

Ultimately, extreme eating restrictions can have poor side effects like increasing appetite-stimulating hormones, delaying the body’s response to insulin, and increasing the chances of low blood sugar. Here are some options that aren’t as detrimental to your overall health.

Portion control: Eating multiple, smaller amounts throughout the day can help keep your metabolism up while encouraging weight loss.
Don’t snack at night: Eating late, especially in large amounts, can cause body fat increases and weight gain.
Keep a food diary: A food journal is a fantastic way to keep track of eating habits and can help you figure out how dietary patterns affect your weight.
Eat a wholesome diet: Filling yourself up with veggies, fruits and whole grains is just as satisfying as loading up on less healthy ingredients but often has a lower calorie count. Fibrous foods can also make you feel more full.
Exercise more: Whether it’s walking the dog, going to a workout class or going for a jog, exercise can help build up your natural appetite and burn calories, reducing your need to restrict them.

The bottom line is that even though eating one meal a day is a popular way to lose weight for short-term goals, it can have adverse effects on your health when done long-term, and there are more sustainable methods to keep the weight off.