Recently, a specific diet plan has gained significant popularity on social media called One Meal A Day (OMAD).


It is claimed that many celebrities and influencers around the world are following this diet to lose weight. However, among the general public, common questions are: What exactly is this diet, how does it work, and for whom could it be harmful?


What is the OMAD Diet?

One Meal A Day, also known as the 23:1 diet, is a method in which a person eats only one meal throughout the day and fasts for the remaining 23 hours. In that single meal, they consume all the calories needed for the day.


How Does It Work?

Normally, our body gets energy from food throughout the day. But when one relies on just a single meal, the body starts using stored fat for energy. Prolonged fasting lowers insulin levels, which forces the body to burn fat as fuel.


Who Should and Shouldn’t Follow It?

This diet is not suitable for children, teenagers, pregnant or breastfeeding women, people with diabetes or low blood sugar, elderly individuals, and those who take regular medication. According to health experts, it is essential to consult a doctor before trying this diet.


Benefits

Helps in weight loss by reducing overall calorie intake.May lower the risk of heart disease, blood sugar issues, and inflammation.Can potentially improve metabolism.


Risks

Long fasting may cause irritability, weakness, headaches, and sleep problems.

Risk of nutrient deficiency, since it’s difficult to get all essential vitamins and minerals in just one meal.

Overeating due to hunger may lead to excess calorie intake, causing weight regain.



What Should Be Eaten and Avoided?

While there are no strict food restrictions, experts recommend avoiding processed and fast food. Instead, one should consume fruits, vegetables, grains, seeds, and healthy oils. Drinking water and calorie-free beverages like tea, coffee, or herbal infusions is also allowed throughout the day.


Best Time to Eat

Experts generally consider evening or nighttime meals more suitable, as they align with the body’s natural digestive rhythm. However, the timing may vary depending on a person’s lifestyle and energy needs.


How Long Is It Safe?

Although OMAD can help with temporary weight loss, health experts warn that following it long-term may be harmful. It can lead to nutrient deficiencies, fatigue, and other health problems.