The One Meal a Day (OMAD) diet has gained attention recently as several celebrities, including filmmaker Karan Johar and actor Shah Rukh Khan, have revealed they follow this eating pattern. Karan Johar credited his recent weight loss to OMAD during an Instagram Live, explaining that he eats only once a day to shed extra kilos and maintain a leaner physique. Similarly, Shah Rukh Khan mentioned in an interview with The Guardian that he follows the diet as a personal preference. Other stars like Bruce Springsteen, Chris Martin, and Naomi Campbell have also adopted this trend.
OMAD involves consuming all daily calories in a single meal and fasting for the remaining 23 hours. Supporters appreciate its simplicity, as it eliminates calorie counting and meal prepping, offering a break from the constant demands of traditional diets. Registered nutritionist Nandini Kumar explains that OMAD can feel like a refreshing change from relentless diet culture. Dietitian Dr. Archana Batra adds that OMAD supports weight loss and metabolic health by allowing the body time to rest and repair. Research indicates that this approach can encourage fat burning, improve insulin sensitivity, and even trigger autophagy, a process that helps clear damaged cells.
However, OMAD is not suitable for everyone. Clinical dietitian Vedika Premani warns that pregnant or breastfeeding women, children, teenagers, athletes, and people with diabetes should avoid such restrictive eating because fasting for long periods could be harmful to them. Even healthy adults may experience side effects like dizziness, intense hunger, mood swings, and digestive discomfort. Long-term fasting might disrupt hormone levels, blood sugar regulation, and heart health. A 2022 study linked eating only once a day with increased cardiovascular mortality, raising concerns about the diet’s safety and sustainability.
One major challenge of OMAD is fitting all essential nutrients into a single meal. Nutritionists caution that it is unrealistic to expect one meal to supply all the body’s needs for macronutrients, micronutrients, fiber, and hydration. Without careful planning, nutrient deficiencies may develop, which can affect energy levels and overall health. Experts recommend focusing on nutrient-dense foods such as vegetables, fruits, lean proteins, whole grains, and healthy fats, and in some cases, supplementation may be necessary.
Additionally, cravings and mood swings often occur during the initial adjustment phase as the body adapts to longer fasting periods. Health professionals advise balancing meals to promote satiety and avoid blood sugar spikes and emphasize the importance of staying hydrated throughout the day. While OMAD may offer benefits to some, experts stress that it requires a personalized and mindful approach. It is important to listen to the body’s signals and seek professional guidance to ensure the diet is safe and effective for each individual.
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