After holiday eating and extra drinks, it is tempting to look for a reset button. Some people start moving more or cutting back on alcohol, while others chase fast results with extreme diets. One of the most talked about options is OMAD, short for one meal a day, which promises simplicity and quick weight loss. But as Unilad has highlighted, experts warn that this approach can backfire for both health and long-term progress.
OMAD is essentially an intense version of intermittent fasting built around a 23 to 1 schedule. That means fasting for 23 hours and eating all daily calories within a single one-hour window. Many people choose to have that meal in the evening, then go without food until the next night. On paper, it sounds straightforward, but the body does not always appreciate such a tight routine.
Supporters often say the biggest perks are rapid weight loss, no calorie counting, and the idea that you can eat what you want during your eating window. The problem is that strong scientific support for OMAD as a superior weight loss strategy is limited. Weight may drop at first because the schedule makes it easier to eat less overall, but that does not guarantee it is sustainable. When hunger builds all day, many people end up overeating in that one sitting or swinging between strict control and cravings.
The risks are not just about willpower. Long stretches without food can leave you drained, shaky, irritable, and unfocused, especially when blood sugar dips. Some people notice headaches, low energy, and trouble concentrating, which can make work, workouts, and daily life feel harder than they should. A restrictive pattern can also affect mood and make social plans stressful if they do not fit the eating window.
There is also concern about how this pattern impacts metabolism and nutrient intake. A 2019 study found that skipping breakfast, which is common with OMAD, may worsen glucose control later in the day and raise the risk of developing type 2 diabetes. Fitting enough protein, fiber, vitamins, and minerals into one hour is tough, even with a carefully planned plate. For some, the strict rules can also fuel an unhealthy relationship with food and increase the risk of disordered eating.
A steadier path tends to work better, both for health and for keeping weight off. Experts generally recommend balanced meals, reasonable portions, and small changes that you can repeat week after week. That might mean adjusting the kinds of foods you buy, building meals around protein and vegetables, or being more mindful with snacks. For some people, tracking calories can help for a while, but regular movement and strength-building habits are just as important.
Have you ever tried an extreme eating schedule like OMAD, and did it feel helpful or harsh? Share your experience in the comments.
