Omad Diet: Is It Good To Have Just One Meal A Day?

The acronym OMAD for One Meal A Day is a very popular hashtag on social media since American singer Bruce Springsteen stated in the Times that he has only one meal a day to stay slim and fit. This rather radical diet is currently in vogue. But is it healthy to eat only once a day? Some insights.

Who popularized the OMAD diet?

The OMAD diet, which stands for One Meal A Day, is the new trend among celebrities. Singer Bruce Springsteen, who celebrated his 75th birthday in September 2024, promoted it in the pages of the Times.

Last March, Chris Martin, the lead singer of Coldplay, had already mentioned this diet in a podcast and stated that he managed to maintain his ideal weight by taking inspiration from Bruce Springsteen and his particular eating habit of having just one meal a day.

The Boss confirmed these statements in the Times, specifying, however, that he eats "a bit of fruit" in the morning before fasting until dinner time.

What is the OMAD diet?

As its name suggests, the OMAD diet involves having only one meal a day, regardless of whether it's breakfast, lunch, or dinner. Whether one chooses to eat in the morning, midday, or evening, this diet is a form of extreme fasting since food intake stops for about 23 hours.

Regarding menu composition, followers of this diet provide no specific guidelines. It is possible to eat whatever you want during this single meal.

The principle of One Meal A Day is to consume the necessary calories for the day in one meal. As for beverages, it is recommended to stay hydrated throughout the day by favoring calorie-free drinks such as water, tea, and unsweetened coffee.

What are the benefits of the OMAD diet?

Followers of the OMAD diet highlight several benefits:
• very rapid weight loss.
• a detox effect achieved by putting the digestive system at rest.
• great simplicity in following this diet.
• a boost in energy and great mental clarity.

It is not surprising that the One Meal A Day method allows for rapid weight loss because fasting triggers a process in the body called “ketosis.” Our body starts burning fat instead of carbohydrates to produce energy, as in the ketogenic diet that has been so popular in recent years...

What are the risks of the OMAD diet?

Despite the advantages of the OMAD diet previously listed, nutritionists do not recommend this form of extreme fasting. Indeed, its slimming effects are neither sustainable nor good for health.

In the long term, this diet has more disadvantages than advantages:
• It carries a risk of nutrient deficiency and dehydration.
• It can cause drowsiness and irritability.
• It promotes the yo-yo effect: as soon as one resumes a normal diet or experiences cravings, weight is quickly regained, possibly even more than before.
• It can encourage eating disorders, especially among young people and adolescents.

The main challenge of the OMAD method is coping with hunger. Cravings are inevitable and may ultimately lead you to snacking or even binge eating!

For some people, this drastic diet can cause persistent fatigue and worsen underlying conditions. That is why it is advised to take certain precautions and consult a nutritionist before starting.

What are the alternatives to the OMAD diet?

For people who want to try fasting to lose weight or undergo a short detox, it is better to practice intermittent fasting.

Intermittent fasting involves extending the overnight fast to 16 hours by skipping either breakfast or dinner. However, it's important to note that there is no scientific consensus on the effectiveness of this diet for weight loss and overall health.

For those who want to maintain their ideal weight and take care of their health with a less restrictive method, it is also possible to turn to the low glycemic index diet.

The glycemic load (also known as the glycemic index or GI) corresponds to the speed at which sugar is absorbed into the blood after consuming a food. By favoring low-GI foods such as whole grains, green vegetables, and nuts, one can avoid not only blood sugar spikes but also cravings, fatigue, and weight gain.

In conclusion, remember that it is recommended for everyone to adopt a balanced diet as much as possible and make peace with what's on their plate. To achieve this, it is essential to stay attuned to hunger and satiety signals and, if unable to do so alone, seek help from a nutritionist doctor.