The OMAD Diet: What is it? And What Are Its Benefits and Drawbacks?

Nowadays many people opt for long fasting or exhausting workouts in their desperate attempts to lose weight. One Meal a Day diet promises exactly the same result with one simple rule – eating only one meal a day, be it a cheeseburger or a light salad. Read below to find out whether these claims are true, whether this diet is safe for your health, and whether it is effective in helping you achieve your weight loss goals.

How does the OMAD diet work?

In the same way as fasting. You’re supposed to fast for 23 hours a day, and eat anything you want during the remaining hour. The crux of this diet is that regardless of what you eat, you’ll consume fewer calories than while eating three times a day.

What are the benefits of the OMAD diet?

Proponents of the OMAD diet claim that sticking to it entails numerous health benefits, such as:

1) Eating once a day enables a process of autophagy, which cleans up your body from toxins

2) Your organism becomes more tolerant to appetite and burns fat longer, accelerating your metabolism.

3) Easier meal planning as you can simplify the grocery plan and spend less time on planning your menu.

However, all those claims are highly disputed, and the drawbacks of the OMAD dietare much more pronounced:

1) Skipping significant nutrients. You’re simply unable to consume enough essential nutrients while following this diet, even if you shed junk food. You have to eat 5 fruits and vegetables per day and consume enough fiber and protein, which one meal per day can’t provide.

2) Increased cholesterol levels

3) Slower metabolism. Some scientists claim that the more you restrict – the more your metabolism slows down. As a result, you gain weight instead of losing it To sum up, the OMAD diet is not the best way of losing weight. It entails several health risks that might impede all your efforts and reverse your gains. However, if you still wish to adhere to this diet, consult your doctor and pay attention to your body while following it.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


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    I kind of do OMAD, with a low-calorie snack around brunchtime. The plan is to transition to 2MAD once I am on maintenance, which I believe is feasible. Pure OMAD, on the other hand, is not sustainable for me because I get blinding hunger headaches (more like hunger migraines) at the 20-hour mark.

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