If you were wondering what OMAD means in terms of nutrition, now you have an answer. It’s a rigorous way of intermittent fasting that consists of only one meal per day.
The OMAD diet has a lot of benefits, but there are some doubts concerning it as well. How long can a person follow an OMAD diet, and is it effective for weight loss? Find out in our article.
How does an OMAD diet work?
OMAD (“one meal a day”) is a form of intermittent fasting where you fast 23 hours and eat all your daily calories in one meal.
The OMAD diet benefits
Easy weight loss
Eating one meal per day allows you to reduce calorie intake and burn fat faster.
Body detox
When you have this long period of fasting, your body will start autophagy, a natural process of cleansing, and faster cell repair.
Mental clarity
This does not happen to everyone or overnight, but many people who tried the OMAD diet mentioned that they had better focus and stronger cognitive functions during fasting.
Reduced risk of inflammation
Is eating just one meal a day healthy?
For most people, OMAD is not a healthy long-term diet. It’s an extreme pattern that can be hard to sustain and can worsen certain risk markers in studies, even when calorie intake does not change.
The OMAD diet risks
Glucose handling can worsen
Especially if you decide to eat your only meal in a day late in the evening.
Research found that late single-meal timing can produce higher morning blood sugar and is not recommended for people who have diabetes predispositions.
OMAD is difficult to stick to
This is not a simple diet plan to stick to for an obvious reason. It’s not practical for a lot of people, and hunger is frequent. Especially if you train hard and have complex workout splits during the week. Keto diet, on the other hand, is a great option for people who train a lot because it offers an opportunity to lose weight but eat enough to have energy during the workout.
In a large prospective study of U.S. adults (40+), eating one meal per day was associated with higher all-cause and cardiovascular mortality risk.
Nutrient deficiencies (and lack of fiber)
Since all calories and nutrients must fit in one meal, it is easy to regularly miss the needed intake of protein throughout the day, but even more often micronutrients (eg folate, magnesium) and fiber. This can all have an impact on energy level, digestion, and muscle recovery after the training.
Lean mass loss
The extremely narrow window for food intake makes it difficult to have a balanced intake of protein and total energy, so in some people, there is a greater risk that, along with weight loss, there is also a drop in “lean mass”, which is not ideal for performance and metabolism.
OMAD meal examples
If you decide to eat one meal per day, it is important for it to be especially healthy and nutritionally rich. Make sure it has at least 1200 calories. Here are some examples of adequate OMAD meal that has foods rich in protein, vitamins, fiber and minerals:
1. Average OMAD meal: chicken and sweet potatoes
Serve grilled chicken breast with sweet roasted potato, grilled veggies, and mixed green salad dressed with olive oil and lemon juice.
2. Vegan OMAD diet meal
Prepare tofu curry with different vegetables and serve it with rice or naan bread and a portion of red fruit.
3. OMAD meal high in protein and omega-3s
Prepare grilled salmon with quinoa, roasted vegetables, avocado, and green salad. For the desert, have Greek yogurt with nuts and berries. This meal is recommended for a training day or when you feel you need to increase your calorie intake.
Who should avoid the OMAD diet?
OMAD is not recommended for everyone. People with diabetes, a history of eating disorders, pregnant or breastfeeding women, teenagers, and individuals taking medications that affect blood sugar should not practice this eating pattern without medical supervision. For these groups, prolonged fasting can increase health risks rather than improve outcomes.
OMAD diet vs other intermittent fastings
Compared to 16:8 or 14:10 intermittent fasting, OMAD is the most extreme form. Gentler methods still allow metabolic benefits and calorie control, and they are easier to sustain long term, but OMAD can be a great choice for when you want to lose weight quickly or do a detox to feel lighter and calmer.
