If you’ve ever googled how to lose weight fast, you probably come across the OMAD diet. OMAD stands for “One Meal A Day.” Sounds simple, right?
Just eat one big meal and fast for the remaining 23 hours.
People claim they’ve lost weight, feel more focused, and are more disciplined. But here’s the thing — just because it works for someone doesn’t mean it’s safe, healthy, or right for you.
As a dietitian who’s worked with real people and — especially women juggling work, family, hormones, and tiredness — I can tell you, OMAD might help you drop weight for a bit, but it comes with a long list of side effects. And many of them don’t show up right away.
Let’s start with the basics. Your body needs fuel. Not just to “stay alive” — but to function well, stay active, think clearly, digest properly, and balance your hormones.
On average, a woman needs at least 1200–1800 calories a day depending on her activity, health goals, and age. Now tell me honestly — how on earth will you meet that in just one meal?
Even if you eat a big plate of roti, sabzi, dal, rice, curd, fruit, and nuts — you’ll probably hit 800–1000 calories. That’s it. What happens to the rest of your needs?
Your body slowly starts adjusting… in a bad way. You might feel okay for a few days, maybe even weeks, but then you’ll notice things like tiredness, hair fall, brain fog, irritability, poor sleep, delayed periods, mood swings — the list goes on. Why? Because you're running on low energy every day.
And let’s talk protein. Most women I meet are already low on protein. On OMAD, you get just one shot to fit in your entire day’s protein requirement. That’s 50–70 grams for the average woman. You would need to eat dal, paneer, eggs, curd, nuts, seeds, and more — all in one go. Practically impossible. When you fall short, the body pulls protein from your muscles. That means muscle loss, slower metabolism, and in some cases, skin sagging, especially after weight loss.
Now here’s another issue — nutrients. Vitamins, minerals, fibre, iron, calcium — we need these in small amounts daily. They don’t come from supplements alone. They come from variety in food — which you can’t have in one plate. Over time, this leads to deficiency symptoms like fatigue, weakness, low immunity, poor digestion, or even hormonal imbalance. And as you age you get vulnerable. I’ve seen cases where OMAD worsens PCOS, thyroid symptoms, or causes irregular periods because the body thinks you’re in “starvation mode.”
Energy-wise, it’s a rollercoaster. You might feel light in the morning, but by 3 PM your brain is foggy. Or you’re irritable and moody by evening. Blood sugar crashes hit hard. And if you have responsibilities — kids, meetings, workouts — your body simply won’t cope well with long fasting windows and just one meal to make up for it all.
Now let’s get real. Is OMAD sustainable? How many days can you say no to a lunch plan, office chai, or a family dinner? Even if you manage for a month, what happens when you go back to regular meals? The weight comes back — and sometimes, even more. Why? Because your body, which was in starvation mode, is now ready to store every extra calorie as fat. And since you’ve lost some muscle during the diet, your metabolism has slowed. That means future weight loss becomes even harder.
I know someone’s going to say, “But isn’t it the same as intermittent fasting?” No, it’s not. OMAD is an extreme version. Intermittent fasting gives you a 6–8 hour window to eat 2–3 small meals — that can work for some people if planned well. But OMAD? It’s like pushing your body into a stress zone — and hoping it rewards you. Spoiler: it doesn’t, at least not in the long run.
And let’s not ignore the emotional side. You may not realise it, but OMAD often creates a strange relationship with food. You start obsessing over that one meal, binge during it, feel guilty after, then starve again. I’ve had people tell me they avoid social events or eat secretly just to “stay on track.” That’s not wellness. That’s restriction disguised as discipline.
Here’s what I suggest instead: You don’t need extremes. Eat 3–4 balanced meals a day, add protein to every meal, don’t skip carbs, stay active, manage your stress, and sleep well. That’s it. That’s the formula. Not fancy, not viral — but it works. Want to try time-restricted eating? Do a 12:12 or 14:10 window. But make sure you’re eating enough during that window.
Most importantly, listen to your body. Don’t blindly follow trends that work for someone on YouTube or Instagram. Your body, your hormones, your life — they’re different. They deserve better.
So, is OMAD magical? No. Is it effective short-term? Maybe. Is it safe or sustainable?
For most people — in their 30s and 40s — absolutely not. You don’t need to eat less. You need to eat smart. Don’t punish your body for wanting food. Nourish it so it can support you in everything you do — work, workouts, motherhood, or just living fully.
Take care of your health with smart attitude.
-Dt Ashmeen Abdullah
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