In a world captivated by fast fixes like Ozempic and Mounjaro and excessive consuming traits, the One Meal a Day (OMAD) weight loss plan has emerged as the newest buzzword.
Not too long ago, filmmaker Karan Johar in an Instagram Stay revealed that his dramatic weight reduction occurred as a result of he was consuming simply as soon as a day to shed additional kilos and keep a leaner physique.
Reportedly, actor Shah Rukh Khan too, in 2024, in an interview with The Guardian talked about that he follows this weight loss plan as a private choice.
Furthermore, stars equivalent to Bruce Springsteen, Chris Martin and Naomi Campbell too have been following this development.
However what’s it precisely? OMAD merely means consuming all of your every day energy in a single meal and quick for the remaining 23 hours. Whereas it’d sound like the last word time-saver, however let’s perceive the true story behind this minimalist meal plan
What’s the craze?
For some, OMAD’s attraction lies in its simplicity. “No calorie counting, no elaborate meal prepping, only one meal a day,” says Nandini Kumar, a registered nutritionist and licensed well being coach. “It will possibly really feel like a refreshing break from the relentless weight loss plan tradition.”
Dr Archana Batra, a dietician and licensed diabetes educator, notes that OMAD can help weight reduction and promote metabolic well being. “It’s not nearly skipping meals, it’s about permitting your physique time to relaxation, reset, and restore,” she says.
Analysis means that OMAD can encourage fats burning, enhance insulin sensitivity, and even set off autophagy, a mobile cleaning course of that helps take away broken cells and helps regeneration. However these advantages include caveats.
Is it for everybody?
Regardless of its potential, OMAD isn’t a silver bullet. “OMAD could also be trending, but it surely’s not appropriate for everybody,” warns Vedika Premani, a medical dietician at Sir HN Reliance Basis Hospital.
She factors out that pregnant or breastfeeding ladies, kids, youngsters, athletes, and people with diabetes ought to keep away from such restrictive consuming. “For them, fasting this lengthy could possibly be harmful,” she explains.
Even for wholesome adults, OMAD can include uncomfortable side effects like intense starvation, dizziness, temper swings, and digestive discomfort. Lengthy-term, these patterns may disrupt hormones, blood sugar regulation, and even coronary heart well being.
A 2022 examine, for example, linked consuming solely as soon as every day with greater cardiovascular mortality, including weight to issues about OMAD’s security and sustainability.
Is one meal sufficient for every day diet?
Certainly one of OMAD’s greatest challenges is packing all of the important vitamins right into a single meal. “It’s unrealistic to anticipate one meal to satisfy all of your physique’s dietary wants – macros, micros, fiber, hydration, and satiety,” says Kumar. With out cautious planning, nutrient deficiencies can creep in, affecting the whole lot from vitality ranges to pores and skin well being.
Vedika Premani advises specializing in nutrient-dense meals that embody greens, fruits, lean proteins, entire grains, and wholesome fat. However even with a fastidiously curated plate, she notes that supplementation could also be essential. “Given the restricted consuming window, it’s essential to plan meticulously to keep away from deficiencies.”
Not a silver bullet
Cravings and temper swings are sometimes a part of the OMAD journey, particularly in the course of the preliminary adjustment section. “Going lengthy hours with out meals typically results in intense starvation pangs and vitality dips,” explains Premani. She recommends constructing meals round lean proteins, wholesome fat, advanced carbs, and fiber to advertise satiety and keep away from blood sugar spikes.
Hydration performs a task too. “Consuming water all through the day may help curb starvation,” she provides. However finally, OMAD calls for a personalised strategy, one which respects your physique’s distinctive wants and alerts.
For these drawn to its simplicity and potential metabolic perks, approaching it mindfully and with skilled steering is vital.
