When it comes to weight loss, there is no dearth of diets – calorie deficit, intermittent fasting, keto, Atkins, zero sugar etc. While weight loss is a long term commitment, and one that usually requires a complete lifestyle change, some diets can be useful for quick weight loss, though sustainability is what will get you through in the long run.One such diet is theOne Meal a Day (OMAD) that has gained popularity in the last few months, especially after filmmaker Karan Johar revealed that he lost 20 kgs with this diet. But, what exactly is the OMAD diet, and is it safe to try? Let’s find out…
What is the OMAD Diet
Karan Johar, who swears by the OMAD diet, recently revealed that he ate just one meal in a day, (around late evening) and fasted for the remaining 23 hours. This window can be anytime during the day, though most prefer to eat late afternoon, or early evening to balance their hunger patterns. Those who practice it say it simplifies eating habits and helps reduce calorie intake, which can lead to weight loss. However, this is a restrictive diet, and might not suit anyone...Let’s see how…Let us identify the benefits first..
Effective weight loss
One of the main reasons people try OMAD is to lose weight quickly. By eating only once, calorie intake will be reduced, which can lead to fat loss. According to nutrition experts, this calorie restriction combined with fasting, allows the body to burn stored fat for energy, promoting quick weight loss.
Better focus
Those who practice OMAD say they feel more alert and focused during the fasting hours, though after a few weeks. Without the body using energy for constant digestion, one’s mental clarity can improve. The OMAD diet can also help with post meals drowsiness, making it easier to concentrate on work or daily tasks, without constantly thinking about food.
Makes it easier to prepare meals
Eating just one meal a day can help you with lots of planning, especially if you are always on the go, and struggle with packing/making three healthy meals in a day. With this diet, you don’t have to worry about planning or preparing multiple meals, which can save time and effort.
Disadvantages
OvereatingEating all your calories at one go makes it difficult to get in all the necessary nutrients your body needs, as opposed to dividing them up through the day in smaller quantities. There is also a risk of overeating (after a huge fasting window) or choosing high calorie foods such as desserts during that one meal, which can lead to weight gain, as opposed to weight loss. Experts say that even if you eat one meal a day, it has to be healthy and nutritious, and not anything and everything under the sun.
Health/blood sugar issues
Studies show that OMAD may increase blood pressure and cholesterol levels, especially if the meal is high in processed or high-carb foods. For people with diabetes or heart conditions, this diet might cause blood sugar spikes and worsen cardiovascular health.
Low energy initially
Fasting for long hours such as 22-23 hours can cause weakness, fatigue, dizziness, and low energy, especially for beginners or those with certain medical conditions, like low bp, diabetes etc. This can also result in brain fog or difficulty concentrating during fasting periods, though this can settle over time.
Not suitable for everyone
Like other fad diets, OMAD is not recommended for pregnant or breastfeeding women, children, teenagers, older adults, or people with eating disorders. It can also be risky for those who take medications that require food intake or have chronic illnesses.Disclaimer: In case you want to lose weight, please consult a doctor before you start on any diet regime.