One Meal A Day Fasting – Amy Burkhart, MD, RD (2024)

FAQs

How effective is one meal a day fasting? ›

Study participants who tried eating one meal a day ended up with less total body fat. This particular group of people didn't experience significant weight loss. That said, intermittent fasting in general has proven to be an effective weight-loss method. The typical weight loss is 7 to 11 pounds over 10 weeks.

Fans of Omad include Bruce Springsteen and Coldplay frontman Chris Martin. Many proponents of Omad claim it helps them better manage their weight and keep fit.

How Much Weight Will I Lose If I Eat One Meal a Day? You may lose anywhere between 0.5-2 pounds per week if you consistently consume fewer calories than your body burns. This estimate is based on a daily calorie deficit of 500-1000 calories, which is considered a safe and sustainable rate of weight loss.

However, studies suggest that people who follow the OMAD diet can lose an average of 4-8 pounds (1.8-3.6 kg) in a month. Some individuals may even lose more, while others may lose less or not see any weight loss at all.

For some people, eating only one meal per day may increase the risk of binge eating during the single mealtime. In some cases, following a restrictive diet can even increase the risk of developing a long-term eating disorder, according to some research .

To lose 10 pounds in one week, you'll need to burn between 3,500 and 5,000 calories more than you consume each day by restricting your diet to small portions of nutritious yet low-calorie foods, and significantly increasing your aerobic exercise with interval training, sports, and other vigorous activities.

Aniston keeps it simple for both lunch and dinner, opting for "some form of vegetables or salad with protein—pretty basic." Her dinner is "probably the same," though she's been known to mix it up with a chicken burger wrapped in lettuce.

Chris Martin eats only one meal a day. The Coldplay frontman said he got the idea from Bruce Springsteen, who does the same.

Although you can eat whatever you want on the OMAD diet, a well-balanced meal with healthy carbs, lean proteins and healthy fats will help keep you full and energized. In addition, "limiting alcohol and added sugar may reduce cravings during the time you are supposed to fast," says Andrews.

A 2023 review of research found that the 16/8 method and 16/8 combined with restricting calories were effective strategies for weight control in adults with overweight or obesity. An eating window starting before noon led to greater weight loss than one that began after noon.

Does OMAD slow metabolism? ›

Along with creating a calorie deficit, resulting in weight loss, advocates believe the OMAD diet's extended fasting period leads to physiological changes in the body that promote better health, including boosting your metabolism by triggering a process called ketosis, where your body burns stored fat for energy instead ...

If you've tried intermittent fasting but aren't losing weight, possible reasons why include overeating during your eating window and poor food choices. To help, you can try eating fewer calories, work on balancing your meals, or create a smaller or larger eating window.

Losing 20 pounds in 1 month may be easier than 2 weeks, but it's still unrealistic for most people. Once again, it comes down to your TDEE and simple math. To lose 20 pounds in 1 month, you'd need to create an average deficit of 2,500 calories per day for 4 weeks. This might be possible for larger men.

While it is possible to lose belly fat by practicing OMAD, there are three major factors that contribute to successful weight loss: exercise, diet, and motivation. To lose belly fat and keep it off, you need to eat a healthy and balanced diet that prioritizes fiber rich foods and gives you plenty of protein.

To lose 25 lbs in a month, it means you'll have to lose 6 and 1/2 lbs in a week which roughly equivalent to being in calories deficit of about 3000 a day which is impossible as we roughly only eat about 2000 calories a day. The maximum recommended weight lost is about 2.2lbs a week.

Theoretically, you can eat fast food and lose weight if you stay within your energy intake goals and continue with other evidence-based weight-loss practices. Remember that eating one energy-rich meal shouldn't affect your long-term weight loss results, and you don't need to feel guilty after eating fast food.

According to some researchers, fasting for 10–16 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream. This should encourage weight loss.

If a person fasts for 24 hours, the body runs out of its stored energy source, known as glycogen. Fat and protein are then used as an energy source. Effects on the body include weight loss, preventing certain diseases, and improving cardiovascular health.

Without food, our bodies are forced to rely on the breakdown of both fat-free body mass (non-essential tissue like dead/dying cells, bacteria/viruses, scar tissue, etc.) as well as fat reserves for energy. According to one experiment, a weight loss rate of almost 3 pounds per day was achieved water fasting.