Eat One Large Meal A Day To Lose Weight

The one meal a day (OMAD) diet is a type of intermittent fasting. With OMAD you can eat what you want, but you go without food for longer than with other types of fasting.

When I started researching the One Meal a Day Diet (sometimes referred to OMAD), it was the simplicity that drew me to the plan: You eat one meal per day, consisting of whatever you want, typically at your regular dinnertime.

However, the OMAD is really just an extreme variant of intermittent fasting or a more hardcore cousin of the Warrior Diet. The difference between OMAD and traditional fasting is instead of fasting for the typical window, like 16 hours, you fast for about 23 hours (including the time you spend sleeping).

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While the premise sounds a little shady, like a dietary supplement being hawked by a “doctor” on a late-night infomercial, let’s explore the reasoning — and science — on both sides of the debate before we totally write it off.

Most people cringe at the thought of missing a single meal. Intentionally missing all but one meal, every day, seems excessive and unnecessary. But proponents of OMAD claim a multitude of benefits, including:

Some follow this eating pattern for religious reasons. But others, including prominent pro athletes like Ronda Rousey and Herschel Walker, voluntarily eat once a day for the long term. Walker claims to have been eating one meal a day, typically a salad and some bread in the evening, for years.

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There’s even some historical evidence that the ancient Romans only ate one large meal a day before breakfast began its rise in popularity during the Middle Ages.

During my time experimenting with OMAD, I ate once a day multiple times, but never for an extended period of time. My longest streak was five days. Several times, I lifted weights, played full-court basketball, or did other types of strenuous exercise in a fasted state.

Then I realized I had consumed only nachos, wings, and whiskey in 48 hours. This certainly isn’t the optimal fuel for a healthy body.

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Yes, part of OMAD’s appeal is the fun of eating what you want, but you should strive to make your one meal balanced and micronutrient rich for the sake of your overall health.

I’m an avid lifter. While I didn’t notice any serious loss of strength on OMAD, I wasn’t exactly plowing through the iron either.

But serious lifters who care about increasing their strength over time may want to adopt a less-extreme version of OMAD, like the Warrior Diet or a typical 16:8 eating window.

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One of the reasons I tried OMAD was to see if I had the mental toughness to prevent myself from eating. It was challenging — hunger is a powerful feeling. On some days I gave in and ate lunch.

But most of the time, I was proud I’d stuck to the diet and felt free to reward myself with a hearty meal. If you believe that discipline is a muscle and yours needs to be strengthened, OMAD is one way to do so, an option that will actually get you in better shape.

Like lots of health trends, just because people do it doesn’t mean it’s good for you. The research is mixed when it comes to whether or not it’s safe to eat one meal a day.

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Connects eating once a day to an increase in blood pressure and cholesterol. So if your one meal a day consists of highly processed fried foods or too many simple carbs, you’ll feel pretty bad, even if you’re losing weight.

That said, if you have diabetes, long-term OMAD probably isn’t right for you. And of course, you should consult your doctor before drastically changing your diet.

Research that dates to 2005 shows that fasting can improve the body’s resistance to disease by putting cells under a “positive stress, ” in a similar way that lifting weights causes tears that make muscle fibers grow back stronger.

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Extended fasts where only water ingested have also been linked to a lowered rate of diseases, such as cancer and diabetes, in one

The general medical consensus is that it’s probably safe for most healthy adults to fast every once in a while. However, the studies noted here reference general intermittent fasting or days of water-only fasting. There are not many studies specifically on the risks or benefits of OMAD.

The answer is different for everyone. Whether or not OMAD is the right fasting diet is something you should discuss with your primary care provider.

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When I decided to try OMAD a few months ago I was already doing intermittent fasting, and the idea of losing weight while eating whatever I wanted was appealing. Plus, I liked the idea of challenging myself and pushing through uncomfortable hunger pangs.

This is not a diet that can be sustained for a long period of time, therefore, as a Registered Dietitian, I do not endorse this weight loss diet approach.

When it comes to dieting, as a rule of thumb, people should be wary of methods and fads that presents itself as an easy fix to a complicated problem.

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The OMAD diet can be extremely dangerous for children or young adults, people with diabetes or hypoglycemia, obesity, or metabolic rate issues, and it may increase the risk for binge eating.

Besides Herschel Walker (mentioned above), another example is Blake Horton, the ripped YouTuber who regularly posts videos of massive meals like chicken taco pizza or a 7-lb burrito of Fruity Pebbles.

Like most people, OMAD was a little too difficult for me to do every day. If you want to try fasting but are intimidated by OMAD, you could consider something more manageable for your daily meal plan, like the 5:2 Diet or the Warrior Diet.

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However, I still only eat once a day every now and then, especially when I’m extremely busy or after eating a large dinner the night before. It’s also a great way to practice discipline and challenge yourself.

Change things up if you notice serious negative effects, noting that it’s okay to be hungry from time to time. You may find yourself reaching new levels of focus and productivity as the pounds melt away.

Raj is a consultant and freelance writer specializing in digital marketing, fitness, and sports. He helps businesses plan, create, and distribute content that generates leads. Raj lives in the Washington, D.C., area where he enjoys basketball and strength training in his free time. Follow him on

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Has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.What Science Says About the Weight-Loss Potential of The One-Meal-a-Day Diet More and more people are singing the praises of eating one meal a day. But is OMAD, an extreme form of intermittent fasting, a healthy and effective way to lose weight?

Could you limit yourself to eating one meal a day over an extended period of time? It might sound crazy, but that’s the idea behind a diet that’s growing in popularity. It’s known as OMAD, or “one meal a day, ” diet and it’s an extreme form of intermittent fasting that proponents say delivers weight loss, improved learning and memory, and other health benefits.

OMAD makes other intermittent fasting approaches look pretty wimpy in comparison. Essentially, OMAD is a 23-to-1 fasting-to-eating schedule. So, someone undertaking the diet eats one large meal during a one-hour feeding window. Then they fast for 23 hours without consuming any additional calories — not even from beverages.

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While the fast may be brutal, many people still find a lot to like about the one-meal-a-day diet. You can eat or drink pretty much whatever you want (even pizza, burgers and beer), and as much as you want, as long you do so during your scheduled mealtime. On top of that, people say OMAD is convenient — you only have to worry about planning for one meal a day. Another commonly cited perk is having fewer dirty dishes to deal with (yes, seriously).

But most importantly, many people on OMAD like it because, for some reason, it’s the one diet approach that has actually worked for them. With this in mind, here’s a breakdown of how OMAD diet works — and what science says about its weight loss potential.

Many popular intermittent fasting plans rely on time-restricted eating , which involves limiting food consumption to a certain time window. The more common variations allow for a six- or eight-hour eating window, followed by a 16- or 18-hour fast.

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There’s also alternate-day fasting, which gives people the freedom to eat whatever they want on one day, followed by a fast or calorie restriction the next day. Other forms of intermittent fasting might incorporate only one or two days per week of no eating or significant calorie restriction.

According to Krista Varady, a nutrition researcher at the University of Illinois at Chicago, fasting forces our bodies to rely on our sugar and fat stores first for fuel. But she says intermittent fasting’s success largely relies on something that’s pretty boring