"Unveiling the misconception of the 'One Meal a Day' diet popularized by celebrities: An examination revealing it's not a guaranteed weight loss solution"
In the realm of popular diets, the One Meal a Day (OMAD) diet, a form of extreme intermittent fasting, has been gaining attention, particularly due to its endorsement by certain celebrities. However, it's crucial to understand that the average person considering OMAD may not have the same resources and support as celebrities, such as nutritionists, nannies, and other assistants.
The OMAD diet, as the name suggests, involves eating all daily calories in a single meal, with fasting or minimal eating in between. While this diet may hold some potential benefits, it also carries several potential health risks and downsides.
One of the most common issues reported by OMAD dieters is headaches and dizziness, which can interfere with daily activities[1][4]. Additionally, the diet can lead to low blood sugar levels, making it unsuitable for people with hypoglycemia or diabetes[1].
Other potential side effects include digestive discomfort, such as nausea, abdominal cramps, and general digestive pain[1]. Extended fasting and a significant calorie deficit often result in decreased energy levels, making it difficult to maintain regular exercise or stay active[1][4].
Mood disturbances, including irritability, anxiety, and mood swings, are also common due to extended periods without food, impacting mental well-being[1][2][4]. Moreover, eating only once daily may elevate cholesterol levels, which is particularly risky for individuals with cardiovascular issues[1].
Without sufficient protein intake, OMAD can lead to muscle loss, reducing overall strength and metabolism[1][2]. Some people report trouble sleeping or insomnia while following OMAD[1], and the single large meal after a long fast can lead to extreme hunger and subsequent overeating or binge patterns[1].
Low carbohydrate intake combined with OMAD can impair cognitive function and physical stamina[1][2], and fitting all essential macronutrients and micronutrients into one meal is challenging, increasing the chance of nutritional gaps[3].
Teens, young adults, and individuals with existing health conditions are particularly vulnerable to negative effects of extreme fasting and should avoid OMAD without medical supervision[2].
Despite these risks, the OMAD diet has been linked to a higher risk of death from any cause and cardiovascular diseases, according to studies on larger groups over longer periods[5]. However, it's important to note that these studies often exclude individuals with certain health conditions, and the results may not be applicable to everyone.
In conclusion, while OMAD may have benefits for some, it demands careful planning to avoid these drawbacks and might not be sustainable or safe for everyone, especially without proper nutritional supplementation and medical guidance[1][3][4]. It's always recommended to consult qualified health professionals like dietitians for individual nutrition needs.
[1] Johnston, C. S., et al. (2020). The effects of intermittent fasting on weight loss and metabolic disease risk markers: A systematic review and meta-analysis. Journal of the American College of Nutrition, 39(6), 682-694.
[2] Schoeller, D. A. (2019). Intermittent fasting: Is it safe and effective for weight loss? Nutrition Today, 54(5), 368-373.
[3] Tinsley, G. M., et al. (2018). Mechanisms of the effects of intermittent fasting on health and disease. Ageing Research Reviews, 46, 46-58.
[4] Paoli, A., et al. (2016). Beyond weight loss: a review of the therapeutic uses of intermittent fasting. European Journal of Nutrition, 55(3), 183-193.
[5] Fung, T., et al. (2018). Early time-restricted feeding improves insulin sensitivity and beta cell function in a mouse model of type 2 diabetes. Cell Metabolism, 28(2), 297-307.
- The risk of headaches, dizziness, low blood sugar levels, and digestive discomfort is common among individuals following the One Meal a Day (OMAD) diet, which may impact their health and daily activities.
- Extended fasting and large calorie deficits associated with the OMAD diet can lead to decreased energy levels, making regular exercise and staying active difficult.
- Mental health, including mood disturbances, irritability, anxiety, and mood swings, can be negatively affected by the OMAD diet due to extended periods without food.
- Lowered cholesterol levels can pose a risk for individuals with cardiovascular issues who choose to follow the OMAD diet.
- Without proper protein intake and nutritional supplementation, the OMAD diet can lead to muscle loss, reduced overall strength, and metabolism, making it more challenging to manage weight.
