What is OMAD diet and does it benefit you?

With so many different types of fasting methods becoming an integral part of many people’s lives, it is important to bring to you the pros and cons. While some swear by intermittent fasting for the window of 16:8 or 14:10, some others follow what is called the OMAD diet or One Meal a Day diet, a form of intermittent fasting where individuals eat only one meal within 24 hours and fast for the remaining time of 23 hours. “It typically involves consuming all daily caloric intake in one sitting, often within a one-hour window,” said Shruti K Bhardwaj, chief dietician, Zydus Hospitals, Ahmedabad.

Benefits and safety

The OMAD diet might be suitable for individuals looking to lose weight or improve metabolic health, as it can lead to calorie restriction and potential benefits such as improved insulin sensitivity and fat loss. “However, it’s essential to ensure that the single meal consumed is balanced and provides all necessary nutrients,” emphasised Bhardwaj.

While it can aid weight loss and improve metabolism, its safety varies among individuals. “Consulting a healthcare professional before starting is crucial, especially for those with medical conditions or a history of disordered eating,” said Mohini Dongre, senior dietician, Narayana Hospital Gurugram.

OMAD may suit busy schedules and simplify meal planning but requires careful attention to ensure the single meal is balanced and nutritious, added Dongre. “Adequate hydration is essential, and monitoring one’s body response is key to safely adopting this eating pattern,” said Dongre.

As for safety, the OMAD diet may not be suitable for everyone. Bhardwaj said that it can lead to nutrient deficiencies if not carefully planned, as it restricts food intake to a very short period. “People with certain medical conditions, such as diabetes or eating disorders, should approach this diet cautiously and consult with a healthcare professional,” said Bhardwaj.

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What to keep in mind?

When following the OMAD diet, nutrition experts urge it’s crucial to prioritise nutrient-dense foods, stay hydrated, and listen to your body’s hunger and fullness cues.

“Additionally, gradual adaptation to the eating pattern may be necessary to minimise side effects such as hunger, fatigue, or digestive discomfort. Consult a registered dietician before starting any new diet regimen is advisable to ensure it aligns with individual health goals and needs,” said Bhardwaj.

This is recommended only under supervision, urged Lakshita Jain, clinical dietitian and founder of NUTR, Delhi

How to go about it?

Day 1 – 16: 8 Fasting
Day 2 – 23 hours fasting and 1 hour eating
Day 3 – 16: 8 fasting
Day 4 – 23 hours fasting and 1 hour eating
Day 5 – 16: 8 fasting
Day 6 – 16: 8 fasting
Day 7 – 23 hours fasting and 1 hour eating

16:8 Fasting – Eat 2-3 meals in an 8-hour window and fast for 16 hours

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