IN a world where dieting often feels complicated, what with counting calories, weighing portions and juggling meal prep, the One Meal A Day(OMAD) diet offers a radical kind of simplicity. Basically, you eat once, and you’re done.

“For busy professionals, travellers, or anyone tired of constant food decisions, OMAD seems appealing. It promises weight loss, focus, and freedom from the endless cycle of snacking and grazing,” said workout developer Mesha-Gaye Wright.

“The idea of eating a single, satisfying meal and freeing the rest of the day for work, family, or personal pursuits is attractive to people seeking both structure and results.”

She said though, that like many extreme approaches, OMAD comes with both compelling benefits and significant risks.

“OMAD will surely give you weight loss, as by consolidating all calories into one sitting, most people naturally reduce overall intake,” Wright said. “Fasting for nearly 23 hours also encourages the body to shift into fat-burning mode, making OMAD an effective, though demanding, weight loss strategy.”

Wright said this diet is also good for improved blood sugar control, as long fasting stretches may lower insulin levels and improve sensitivity.

“For those struggling with energy crashes or sugar cravings, OMAD can sometimes bring a steadier rhythm to blood sugar management,” she explained. “Also, many people report sharper focus during the fasting hours. Without the sluggishness that often follows multiple meals, energy levels may feel more consistent throughout the day.”

Wright said OMAD is very simple, and removes the “decision fatigue” that comes with other diets.

“There’s no meal prep, no worrying about breakfast or lunch, no constant grazing. For those who thrive on structure, it offers a disciplined, minimalist approach to eating,” she said.

“Extended fasting periods may trigger autophagy, the body’s natural cellular clean-up process, which has been linked to healthier ageing and protection against disease.”

There are downsides to OMAD though, including the obvious nutrient deficiencies.

“Cramming an entire day’s nutrition into one meal is challenging. Without careful planning, you may fall short on protein, fibre, vitamins, or minerals, especially if your one meal isn’t balanced,” Wright said.

“Eating a very large meal at once can overwhelm the digestive system, leading to bloating, indigestion, or discomfort.”

She said some people feel great fasting, while others will struggle with fatigue, irritability, headaches, or brain fog. After eating, energy can dip sharply, making it difficult to stay productive.

“With protein intake limited to one sitting, the body may not efficiently absorb enough to maintain muscle mass, especially if combined with low physical activity,” Wright added.

“Also, OMAD can be socially isolating, as you’ll be skipping family dinners, lunch breaks with co-workers, or social gatherings. It’s also not recommended for athletes, children, older adults, or those with certain health conditions.”

Wright said OMAD isn’t magic; it’s simply a stricter form of intermittent fasting. For some people it’s liberating, providing structure, discipline, and fast results. For others, it’s exhausting, socially restrictive, and nutritionally risky.

“OMAD may work as a short-term reset or experiment, but it’s not a one-size-fits-all solution,” Wright warned. “Anyone considering it should prioritise nutrient-dense foods, listen closely to their body, and be realistic about whether it’s a sustainable lifestyle choice.”