In today's fast-paced world, many people struggle to maintain a balanced diet, often resorting to irregular eating patterns. One such trend is eating only one proper meal a day, commonly known as OMAD (One Meal A Day). While some adopt this routine for weight loss or lifestyle convenience, others fall into it due to busy schedules or financial constraints. But what really happens to your body when you rely on just one substantial meal a day?
In an exclusive interaction with the editorial team of Onlymyhealth, our expert, Dr Shrey Srivastav, General Physician, Sharda Hospital - Noida, helped us explore the effects on metabolism, energy levels, and overall health. Here is what he shared with us.
Immediate Effects: Energy and Hunger
Eating just one meal a day can lead to significant fluctuations in blood sugar levels. After eating, your body experiences a spike in glucose, providing a temporary boost in energy. However, as time passes and your body depletes these resources, you may experience fatigue, irritability, and intense hunger. For some, this can lead to binge eating during their one meal, consuming more calories than they would in a balanced three-meal day.
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Metabolic Changes: Slowing Down or Speeding Up?
One of the most debated topics regarding OMAD is its effect on metabolism. Some studies suggest that intermittent fasting, which includes OMAD, can improve insulin sensitivity and promote fat loss. However, prolonged calorie restriction can also signal the body to slow down its metabolic rate, making weight loss difficult over time. This slowdown occurs as a survival mechanism, where the body conserves energy due to the reduced frequency of food intake.
Nutritional Deficiencies and Digestive Health
A major concern with eating only once a day is the risk of nutritional deficiencies. A single meal may not provide adequate vitamins, minerals, and macronutrients needed for optimal health. Deficiencies in iron, calcium, vitamin D, and protein can lead to weakened immunity, poor bone health, and muscle loss. Additionally, consuming a large meal in one sitting may put stress on the digestive system, leading to bloating, acid reflux, or discomfort.
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Impact on Mental and Emotional Well-Being
Diet plays a crucial role in cognitive function and mood regulation. When you go long hours without food, your brain experiences a dip in glucose, which can lead to difficulty concentrating, mood swings, and increased stress levels. On the other hand, some people report mental clarity and improved focus while practising intermittent fasting. The key factor is individual tolerance and nutritional balance.
Long-Term Health Implications
Sustaining an OMAD lifestyle over an extended period may have mixed effects. While some people experience weight loss, lower cholesterol levels, and improved blood sugar control, others may face muscle degradation, hormonal imbalances, and weakened immunity. Long-term studies on OMAD are still limited, so its overall impact on longevity and disease prevention remains uncertain.
Is Eating One Meal a Day Right for You?
Dr Srivastav explained that whether eating one meal a day is beneficial depends on your health goals, lifestyle, and body response. If you choose to follow this eating pattern, ensure that your single meal is nutrient-dense, including a balance of lean proteins, healthy fats, fibre, and essential vitamins. Consulting a healthcare professional or nutritionist before adopting OMAD is always a wise step.
Bottomline
Eating one proper meal a day can have both positive and negative effects on the body. While it may promote weight loss and metabolic benefits for some, it can also lead to energy depletion, nutritional deficiencies, and digestive issues. Moderation and mindful eating are key to maintaining overall health, so it's essential to find a dietary pattern that works best for your individual needs.