Recently, a specific diet plan has gained significant popularity on social media, known as the One Meal a Day (OMAD) diet.
It is claimed that many celebrities and influencers around the world are following this diet to lose weight. However, the public is raising common questions: what exactly is this diet, how does it work, and who might it be harmful for?
What is the OMAD Diet?
The One Meal a Day, or 23:1 diet, is a method in which a person eats only one meal in a whole day and fasts for the remaining 23 hours. During that one meal, all the day’s required calories are consumed.
How Does It Work?
Normally, our body gains energy throughout the day from food. But when only one meal is taken, the body starts using stored fat for energy. Prolonged fasting lowers insulin levels, forcing the body to burn fat as fuel.
Who Should and Should Not Follow It?
This diet is not suitable for children, teenagers, pregnant or breastfeeding women, diabetes patients, those with low blood sugar, elderly people, or individuals on regular medication. According to health experts, it is essential to consult a doctor before adopting this diet.
Benefits:
The reduction of overall calorie intake through this diet plan may help in weight loss. It may also reduce the risks of heart disease, blood sugar, and inflammation, and can help improve metabolism.
Risks:
OMAD can lead to irritability, weakness, headaches, and sleep problems due to prolonged hunger. The risk of nutritional deficiencies increases since it is difficult to obtain all essential vitamins and minerals from a single meal. Hunger may also cause people to overeat, which can lead to regaining weight.
What to Eat and What to Avoid?
Although this diet has no strict restrictions, experts suggest avoiding processed and fast foods. Instead, consuming fruits, vegetables, whole grains, seeds, and healthy oils is better. Drinking water and zero-calorie beverages such as tea, coffee, or herbal infusions throughout the day is also allowed.
Best Time to Eat:
Generally, experts consider evening or nighttime meals more suitable to align with the body’s natural digestive rhythm. However, the timing can vary depending on an individual’s routine and energy needs.
How Long Is It Safe?
Although this diet may help with temporary weight loss, health experts say that following it for a long period can be harmful. It may cause nutritional deficiencies, fatigue, and other health issues.
