One Meal A Day Diet: Rules, Benefits, Risks, And More

There are many diets out there that claim to help you lose weight quickly and effectively. One such diet is the 1 meal a day diet. The premise of the diet is simple, you eat one meal a day, and the rest of the time you fast.

The benefits of this diet are that it can help you lose weight quickly, and it has been shown to improve your cholesterol levels and blood sugar control.

However, there are also some drawbacks to this diet, such as the fact that it can be difficult to stick to and it may not be suitable for everyone. Learn all about the 1 meal day diet here, including the pros and cons, so that you can decide if it’s right for you.


What Is One Meal-A-Day Diet?

The One Meal A Day Diet, or OMAD Diet, is a weight loss plan that requires participants to eat just one meal per day. This meal can be any size and can include any food items, but it must be the only meal eaten during the day.

The other 23 hours of the day are spent in a fasted state. The one-meal-a-day diet has become popular in recent years as a way to lose weight quickly.

This diet can lead to rapid weight loss, but it is also very restrictive and difficult to maintain. Some people may find that they can stick to this diet for a short period, but it is not sustainable in the long term.

Rules For One-Meal-A-Day Diet

When it comes to the one-meal-a-day diet, there are a few basic rules to follow. First, you may only eat one meal per day. This can be any meal of your choice, but it is generally best to eat a healthy, balanced meal.

Second, you could only eat when you are physically hungry. This means that you should not eat for emotional reasons or out of boredom. Third, you may make sure that your one meal is nutritious and filling.

This means including plenty of healthy, whole foods in your meal. Fourth, you should listen to your body and eat until you are satiated, but not stuffed. And fifth, you could make sure to drink plenty of water throughout the day.

Benefits Of One-Meal-A-Day Diet

  • May Help In Weight Loss

    A lot of people are searching for methods to slim down. There are all sorts of diets and programs out there that claim to be the best way to lose weight.

    But one diet that is gaining popularity is the one-meal-a-day diet. The main reason for weight loss is that you are consuming fewer calories.

    When you consume fewer calories, your body may start breaking down stored fat to use for energy. This process, combined with increased physical activity, can lead to weight loss.

  • May Reduce Inflammation

    There is plenty of evidence to suggest that the standard western diet is a major cause of inflammation.

    This is a problem because inflammation leads to a host of other health problems, such as heart disease, diabetes, and even Alzheimer’s.

    This diet is based on the concept of intermittent fasting, which is an effective way to reduce inflammation in the body.

  • May Improve Mental Health

    This is because when you are not eating, your body can properly digest the food you have eaten and extract all the nutrients it needs.

    When you are constantly eating, your body is in a state of stress and this can lead to several mental health problems.

    Therefore, by eating just one meal a day, you are allowing your body to relax and this can help improve your mental health.

  • Younger Looking Presence

    OMAD has gained some notoriety for its capacity to rewind the biological clock. People increase a specific hormone called anti-aging hormone, which is similar to human growth hormone, during OMAD.

    This unique hormone is essential for the structure of the skin, connective tissues, and muscle fibers. It’s probably in charge of the lessened creases and brighter radiance.

Risks Of One-Meal-A-Day Diet

  • Undereating

    When you’re constantly restricting your calories, your body gets used to running on less fuel. This can lead to a host of problems, including decreased metabolism, fatigue, and Constant cravings.

    And when you finally do eat, your body isn’t as efficient at breaking down and using the food, which can lead to weight gain.

  • Stress Hormones

    The one-meal-a-day diet can be very stressful for your body. When you’re only eating one meal a day, your body is constantly in a state of stress because it’s not getting the nutrients it needs to function properly.

    This can lead to a variety of health problems, including a decreased immune system, hormone imbalances, and even weight gain.

    If you’re considering the one-meal-a-day diet, make sure you’re doing it in a way that’s healthy for your body and won’t cause unnecessary stress.

One-Meal-A-Diet Plan

  • The Boiled Egg Diet Plan

    This diet is based on the idea that eating just one meal a day, preferably a boiled egg will help you lose weight.

    The boiled egg diet is not a sustainable weight loss plan in the long term, as it is not a balanced way of eating. However, some people may find that they lose weight in the short term while following this diet.

    If you are thinking of trying the boiled egg diet, it is important to speak to your doctor first, as this diet may not be suitable for everyone.

  • The Cabbage Soup Diet Plan

    This diet is based on the premise that eating large quantities of cabbage soup will help to detox the body and burn fat. 

    If you have any health conditions or are pregnant or nursing, you should not attempt this diet. The Cabbage Soup Diet is not a long-term weight loss solution. This diet is meant to be used for short-term weight loss only.


While there are some advantages to the 1 meal a day diet, such as weight loss and decreased meal prep time, there are also some disadvantages to consider.

These include increased hunger and cravings, difficulty sticking to the diet, and nutrient deficiencies. If you are considering this diet, speak with a registered dietitian to see if it is right for you.