In a recent video on Instagram, nutritionist and author Dr. Eric Berg stated, "Adhere to this guidance to rapidly shed 5 pounds (2.2 kg)!" He suggests that limiting your eating period to a single meal each day may facilitate rapid weight loss by decreasing total calorie consumption. However, is it advisable to adopt this extreme method of intermittent fasting, which entails a prolonged fasting duration?

‘Skip breakfast and lunch’

In a 2024 interview with Lifestyle, Dr Rakesh Gupta, a senior consultant in internal medicine at Indraprastha Apollo Hospitals, discussed the advantages and disadvantages of the OMAD diet, as well as the associated risks.

Before delving into that, it is pertinent to note Dr Eric Berg's insights: “To achieve rapid weight loss of 5 pounds, your final meal of the day should conclude by 6 pm. Following this, refrain from snacking, sleep through the night, and upon waking, skip both breakfast and lunch, avoiding snacks until your next meal at approximately 6 pm.”

He further elaborated, “This approach is known as OMAD, or one meal a day. It enables a fasting period of 23 hours. Consider the potential weight loss from fasting for such an extended duration. Additionally, you will experience a reduction in cravings and appetite, as well as a decrease in excess fluid retention. This occurs because your body will utilize its fat reserves for energy. Consequently, you may find yourself in a significantly improved mood. For effective weight loss, consider adopting the OMAD method.”

What you need to know about the OMAD diet

Dr. Rakesh Gupta stated that the one-meal-a-day (OMAD) diet, a variant of intermittent fasting, has garnered interest due to its potential to promote rapid weight loss. He explained that this method entails consuming all daily caloric intake within a single meal, usually during a one-hour eating period, while abstaining from food for the remaining 23 hours.

He noted, "This diet is thought to generate a considerable calorie deficit, which may result in weight loss. Advocates claim that it simplifies meal preparation and permits a wider variety of foods during the single meal." Dr. Rakesh Gupta also outlined the advantages and disadvantages associated with this dietary approach.

Pros of the OMAD diet

1. Significant weight reduction: Numerous individuals have reported considerable weight loss attributed to a substantial decrease in caloric intake, according to Dr Rakesh Gupta. He notes that this dietary approach can facilitate fat loss while potentially enhancing metabolic health indicators, including blood sugar levels and inflammation.

2. Ease of adherence: With the requirement of preparing and consuming only a single meal, participants often find it simpler to regulate their eating patterns without the burden of continuous meal planning or calorie tracking, states Dr. Rakesh Gupta.

3. Variety in dietary options: In contrast to many restrictive diets, the One Meal a Day (OMAD) approach generally does not impose limitations on food types, enabling individuals to savour a diverse array of foods during their designated meal, he explains.

Cons and risks of the OMAD diet

1. Nutritional inadequacies: According to Dr Rakesh Gupta, consuming only one meal can result in insufficient intake of vital nutrients. This inadequacy may lead to deficiencies that adversely affect overall health and wellness.

2. Heightened hunger and cravings: Dr Rakesh Gupta notes that many individuals adhering to this eating pattern experience significant hunger throughout the day, which can contribute to irritability and challenges in maintaining focus. This situation may elevate the likelihood of binge eating during the single meal.

3. Risk of muscle deterioration: He further explains that rapid weight loss may not solely derive from fat reduction; there is a possibility of muscle mass loss as well, which can detrimentally influence metabolism and physical strength.

4. Emotional fluctuations and exhaustion: The severe calorie restriction linked to the one meal a day (OMAD) approach can result in mood swings and fatigue, primarily due to unstable blood sugar levels, as stated by Dr Rakesh Gupta.

Should you try the OMAD diet?

Although the OMAD diet may provide rapid weight loss for certain individuals, Dr Rakesh Gupta cautions that it is crucial to consider these advantages alongside possible health risks. 

He notes that maintaining this diet over an extended period could result in nutritional deficiencies and various health issues. It is recommended to seek guidance from healthcare professionals before embarking on such an extreme dietary plan, especially for individuals with existing health conditions or those who have concerns regarding sustainable weight management methods. A more balanced dietary approach that includes regular meals featuring nutrient-dense foods may prove to be more advantageous for long-term health and overall well-being.

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