Stories
Does Eating One Meal a Day Help You Lose Weight or Gain It?
- •The One Meal a Day (OMAD) diet involves consuming all daily calories in a single meal and fasting for the rest of the day, but experts warn it does not guarantee better metabolic health or weight loss.
- •Meal frequency alone has little effect on metabolic rate; weight gain is primarily driven by total calorie intake consistently exceeding energy expenditure rather than skipping meals.
- •OMAD can cause intense hunger and fatigue, potentially leading to overeating and making it difficult to meet daily nutritional requirements for protein, fibre, vitamins, and minerals.
- •Prolonged fasting can pose specific health risks, particularly for individuals with diabetes, pregnant women, older adults, and those taking glucose-lowering medications due to the risk of hypoglycaemia.
- •Sustainable weight management relies on establishing a calorie deficit, consuming a balanced diet, maintaining adequate protein intake, exercising regularly, and getting sufficient sleep.
Key Questions Answered
Eating one meal a day does not automatically slow your metabolism. While metabolism can adapt when calorie intake is substantially restricted or weight is lost, weight gain primarily occurs when calorie intake consistently exceeds the body's energy expenditure rather than from meal frequency alone.
Yes, OMAD can lead to weight gain if prolonged fasting triggers intense hunger and fatigue, causing you to overeat. If the single meal contains more calories than needed, weight loss can be hindered despite fasting all day.
Experts recommend extra caution for older adults, pregnant women, individuals with a history of disordered eating, and people taking glucose-lowering medications. Prolonged fasting can affect blood glucose management and increase the risk of dangerous hypoglycaemia in diabetic patients.
