OMAD

OMAD, or one meal a day, is a form of intermittent fasting in which all daily calories are consumed during a single eating window, typically about one hour. The remaining 23 hours are spent fasting. During the fast, people commonly drink water, coffee, or tea without added calories; some variations allow small, non-caloric or very low-calorie beverages.

Origins and variations: OMAD is an extreme version of time-restricted eating. While the standard model aims for a 23:1 fasting-to-eating ratio, some practitioners extend the eating window slightly or insert infrequent exceptions. Proponents emphasize simplicity and predictable meal planning, while critics caution about potential nutrient gaps.

Potential benefits and risks: Supporters cite easier calorie control, potential weight loss, and improved metabolic metrics for some individuals. Risks include nutrient deficiency if the single meal lacks variety, energy shortfalls affecting daily activities, and symptoms such as headaches or fatigue during adaptation. It may be unsuitable for pregnant or breastfeeding people, those with a history of eating disorders, or certain medical conditions.

Evidence and assessment: Research specifically on OMAD is limited; most findings come from broader intermittent fasting studies. Some trials report modest weight loss and insulin sensitivity improvements, while others show minimal advantages. Critics argue that extreme fasting can hinder long-term adherence and social eating, and that individual responses vary widely.

Practical considerations: Anyone considering OMAD should consult a healthcare professional, especially with medical conditions or medications. Emphasis should be on nutrient-dense foods, adequate protein, hydration, and monitoring well-being, with the option to discontinue if adverse effects occur.