Eating one meal a day may seem like an extreme way to lose weight, but some people swear by it.

Proponents of this diet say that it’s an easy way to cut calories and lose weight quickly. But is this really a healthy way to eat?

This article will explain the OMAD diet, how it works, and some of the benefits you can expect from OMAD.

What Happens if You Only Eat One Meal a Day?

OMAD, or “one meal a day,” is a form of intermittent fasting. It may sound difficult, but many practice OMAD because of its many health benefits. Eating one meal a day can help you lose weight by reducing your daily calorie intake, and pushing your body into ketosis (fat-burning). Also, OMAD can help improve your insulin sensitivity, which is essential for weight loss and overall health.

Intrigued? continue reading for more benefits of eating one meal a day!

Table of Contents:

Top 6 Benefits of Eating One Meal a Day.
Other Benefits of Eating One Meal a Day.
What Should You Eat on OMAD?
Bottom Line.
References.

Top 6 Benefits of Eating One Meal A Day!

Weight Loss

OMAD is one of the most effective and natural weight loss and weight management tools!

Fasting for 23 hours per day Increases the metabolic rate.

OMAD pushes your body into Ketosis; Ketosis is a state in which the body begins using fat instead of sugar for energy, promoting significant fat loss.

In addition to practicing intermittent fasting, eating a healthy diet such as the Ketogenic diet or the Mediterranean diet is essential for achieving the best and healthiest weight loss result.

Decreases Hunger & Cravings

One of the significant benefits of OMAD, if done correctly, is the disappearance of hunger and cravings.

It’s crucial to mention eating a healthy diet is vital for getting the best results.

One of the most compelling intermittent fasting benefits is that it helps to lower insulin levels and stabilize blood sugar.

This is significant because high insulin levels are associated with hunger and cravings. Therefore, by stabilizing blood sugar levels, OMAD can help to lower hunger and cravings.

Following a healthy diet such as Keto is an excellent addition to the fasting lifestyle because it pushes your body into ketosis faster.

Once fat-adapted, the hunger and cravings disappear.

Gets Rid of Food Addiction

For many people addicted to food, the constant cycle of bingeing and purging is damaging to their physical and mental health.

OMAD can help break this cycle by allowing people to reset their relationship with food.

Eating one meal per day and following a healthy diet helps get rid of food addiction by stabilizing blood sugar and lowering insulin levels and reducing sugar and carbohydrate cravings.

In addition, OMAD promotes self-discipline. Fasting for 23 hours a day requires commitment and consistency.

With lower cravings and hunger, and increased self-discipline you will be able to fight your food addiction easier and over time get rid of it for good.

Improves Insulin Sensitivity

Intermittent fasting such as OMAD has been shown to help lower insulin levels and improve insulin sensitivity.

Numerous studies have shown fasting to have a profound impact on insulin levels and insulin sensitivity.

One study found that participants who fasted for 24 hours had significantly lower insulin levels than those who didn’t fast.

Fasting can also help regulate blood sugar levels by lowering insulin levels.

Live Longer

One of the main benefits of OMAD is that it can help increase growth hormone levels.

Growth hormone is essential for cell regeneration and repair, and it also plays a role in metabolism.

This means OMAD can help you live longer and stay healthy as you age.

Reduces Inflammation

OMAD helps the body reduce inflammation by giving the digestive system a break.

OMAD allows the digestive system to rest and heal, which reduces inflammation.

In addition, OMAD helps improve gut health and boosts metabolism.

Other Benefits of Eating One Meal A Day

Improves digestion
Improves cognitive function and mental clarity
Increases immunity
Lowers Blood Pressure
Improves cardiovascular health: prevents heart disease
Better skin
Increases muscle mass

What Should You Eat on OMAD?

A healthy eating plan such as the Ketogenic diet, the Mediterranean Diet, or other healthy low carbohydrate diets is recommended when practicing OMAD.

The high fat, low carbohydrate, and moderate protein nature of healthy diets mentioned above can kick start the fat-burning process by pushing the body into Ketosis.

Fast burning is then amplified with fasting. Giving you the best fat-loss result possible.

Disclaimer: If you have any medical conditions, make sure to check with your doctor before starting a fasting regimen. Children,malnourished individuals, pregnant or breastfeeding women should not fast.

Bottom Line

OMAD works! It’s one of the most effective natural weight loss and weight management tools. However, It’s essential to know your goals before deciding on the best fasting method. Choose a fasting length that fits your goals and lifestyle, do not try and match your lifestyle to your fasting.

Once you have decided, although fasting for 23 hours per day may seem daunting, know that only the first few days are the hardest because your body is adjusting to not eating for an extended period of time.

After that, you may find that you don’t have as much appetite and can easily skip a meal without feeling hungry or deprived. If you decide to try this method, be patient and give yourself time to adjust. Remember, Rome wasn’t built in a day! And your new healthy body won’t be either. Have you tried fasting for one meal a day? What were your results?

References

Harris L, Hamilton S, Azevedo LB, Olajide J, De Brún C, Waller G, Whittaker V, Sharp T, Lean M, Hankey C, Ells L. Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic review and meta-analysis. JBI Database System Rev Implement Rep. 2018 Feb;16(2):507-547. doi: 10.11124/JBISRIR-2016-003248. PMID: 29419624.

Welton S, Minty R, O’Driscoll T, Willms H, Poirier D, Madden S, Kelly L. Intermittent fasting and weight loss: Systematic review. Can Fam Physician. 2020 Feb;66(2):117-125. PMID: 32060194; PMCID: PMC7021351.Zubrzycki A, Cierpka-Kmiec K, Kmiec Z, Wronska A. The role of low-calorie diets and intermittent fasting in the treatment of obesity and type-2 diabetes. J Physiol Pharmacol. 2018 Oct;69(5). doi: 10.26402/jpp.2018.5.02. Epub 2019 Jan 21. PMID: 30683819. DOI: 10.26402/jpp.2018.5.02