The One Meal a Day (OMAD) diet is gaining attention in the health world, particularly after high-profile figures like filmmaker Karan Johar and actor Shah Rukh Khan shared their experiences with it. Johar recently revealed on Instagram that his significant weight loss was due to eating only one meal a day, a strategy that has helped him maintain a leaner physique. Khan also confirmed in a 2024 interview with The Guardian that he follows OMAD as a personal choice. Other stars, such as Bruce Springsteen, Chris Martin, and Naomi Campbell, have reportedly embraced this trend as well.
But what exactly is OMAD? The concept is simple: eat all your daily calories in one meal and fast for the remaining 23 hours. While this might sound like a time-saving option, it’s important to explore the underlying details of this minimalistic meal plan.
Why is OMAD So Popular?
OMAD’s popularity can be attributed to its simplicity. “No calorie counting, no meal prepping—just one meal a day,” says Nandini Kumar, a registered nutritionist and certified health coach. “It’s a refreshing change from the constant pressure of diet culture.”
Dr. Archana Batra, a dietician and certified diabetes educator, explains that OMAD can promote weight loss and improve metabolic health. “It’s not about skipping meals, but giving your body time to rest, reset, and repair,” she notes.
Research supports the benefits of OMAD, showing that it can encourage fat burning, improve insulin sensitivity, and even stimulate autophagy, a process where the body removes damaged cells to support regeneration. However, these benefits come with important cautions.
Who Should Avoid OMAD?
Despite its benefits, OMAD is not suitable for everyone. “While OMAD is trending, it’s not a one-size-fits-all solution,” warns Vedika Premani, a clinical dietician at Sir HN Reliance Foundation Hospital.
Pregnant or breastfeeding women, children, teenagers, athletes, and individuals with diabetes should avoid such restrictive eating patterns. “Fasting for 23 hours could be dangerous for these groups,” she explains.
Even for healthy adults, OMAD can have side effects, including intense hunger, dizziness, mood swings, and digestive discomfort. Long-term, it may also disrupt hormones, blood sugar regulation, and heart health. A 2022 study even linked eating only once a day with higher cardiovascular mortality, raising concerns about the safety and sustainability of the diet.
Can One Meal Meet Your Nutritional Needs?
One of the biggest challenges of OMAD is ensuring that the single meal provides all necessary nutrients. “It’s unrealistic to expect one meal to meet all your body’s needs—macronutrients, micronutrients, fiber, hydration, and satiety,” Kumar points out. Without careful planning, nutrient deficiencies may develop, affecting everything from energy levels to skin health.
Premani advises focusing on nutrient-dense meals that include vegetables, fruits, lean proteins, whole grains, and healthy fats. However, she also notes that supplementation may be required. “Given the limited eating window, it’s crucial to plan meals carefully to avoid deficiencies,” she says.
Challenges of OMAD
Cravings and mood swings are common, especially during the initial phase of OMAD. “Long hours without food often lead to intense hunger pangs and energy dips,” says Premani. To mitigate these effects, she recommends meals that are rich in lean proteins, healthy fats, complex carbs, and fiber to promote satiety and prevent blood sugar spikes.
Staying hydrated is also important. “Drinking water throughout the day can help curb hunger,” she adds. Ultimately, OMAD requires a personalized approach, one that listens to the body’s signals and respects its unique needs.
For those drawn to OMAD’s simplicity and potential benefits, it is crucial to approach the diet with mindfulness and professional guidance.
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