Understanding The OMAD Diet: Does It Help With Weight Loss And Blood Sugar Control?

OMAD, also known as One Meal a Day, is a form of intermittent fasting wherein a person eats all their daily calories within a single meal. They usually eat within a 1-2 hour window and fast for the remaining 22-23 hours. During the fasting period, they only consume non-caloric drinks like water, black coffee, or herbal tea. This helps them maintain the fasting state and may also help in fat burning. This one meal should be nutrient-dense and balanced, and should have proteins, healthy fats, complex carbohydrates, and plenty of vegetables to cover daily nutritional needs in one sitting.

Supporters of the OMAD diet say that this prolonged fasting can help to simplify eating, reduce overall calorie intake, support weight loss and improve blood sugar control. However, some also consider the OMAD diet to be a very restrictive eating pattern. They say that it may be hard to sustain and could increase risks such as fatigue, nutritional deficiencies, and lead to overeating or blood sugar swings, especially if the one meal is not well planned. Read on to know if the OMAD diet helps with blood sugar control and weight loss.

How OMAD May Help Weight Loss

• OMAD usually creates a natural calorie deficit because fitting an entire day's energy needs into one meal is difficult, which can lead to gradual fat loss.
• The long fasting window (typically 22-23 hours) keeps insulin levels low for long, encouraging the body to shift from using glucose to using stored fat for energy.
• Many people experience reduced food decision fatigue with OMAD. This eventually helps to cut down on mindless snacking and emotional eating, which indirectly helps you to stick to reducing total calorie intake.

Weight Loss Limitations And Risks

It is not guaranteed if the OMAD diet will help in weight loss. If the single meal is very high in calories, ultra-processed foods, and sugary drinks, total energy intake can still exceed daily requirements and prevent fat loss or reverse it. Also, extreme hunger from long fasts may trigger episodes of overeating, binge-like behaviour, or loss of control around food. This can impact your weight loss goals and also mental health.

Aggressive fasting can also increase stress hormones (like cortisol) in some individuals. This may cause fat storage around the abdomen and disturb sleep.

How OMAD Affects Blood Sugar And Insulin

• Prolonged fasting windows helps to lower average daily insulin levels and can improve insulin sensitivity in some people. This may help stabilise blood sugar over weeks to months.
• Some studies on intermittent fasting patterns close to OMAD show lowered fasting glucose and better glucose tolerance, particularly in people with metabolic syndrome.
• When the single meal has high-fibre vegetables, legumes, whole grains, healthy fats, and lean proteins, the post-meal glucose spikes tend to be lower and more controlled.
• However, a very large, carbohydrate-dense meal after a long fast can lead to a sharp glucose spike, followed by a steep drop. This can cause symptoms such as shakiness, fatigue, irritability, and cravings.

Who Should Be Cautious Or Avoid OMAD

• People with type 1 diabetes, insulin-treated type 2 diabetes, or those on sulfonylureas and similar drugs are at significant risk of hypoglycemia.
• People with a history of anorexia, bulimia, binge-eating disorder, or strong body-image concerns may find OMAD triggering.
• People with gastritis, reflux, gallbladder disease, or digestive sensitivity might have discomfort, bloating, or pain when consuming a large meal after a long fast.
• Lastly, those doing heavy physical work, intense athletic training, or long endurance sessions should avoid. Following the OMAD diet can impair performance and increase risk of injury.

Tips for OMAD

• Aim for a balanced plate: Prioritize 25-35 g of protein, plenty of non-starchy vegetables, a moderate portion of whole-food carbohydrates, and healthy fats. These can help you stay satiated and also stabilise blood sugar.
• Start with gentler intermittent fasting (like 12:12 or 14:10) and gradually increase the fasting window instead of jumping straight into 23:1. Keep a check on your energy, mood, sleep, and menstrual health (for women).
• Avoid breaking the fast with sugary drinks, sweets, or refined starches. Start with protein, fibre, and some fat to reduce glucose spikes, and then add complex carbs when needed.

The OMAD diet can be a tool for weight loss and improving blood sugar levels in healthy adults. However, high-risk groups should avoid this diet. And even when following the OMAD diet, one should do it under professional guidance and keep a check on any red flags as it can help you take necessary actions.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.