What is the OMAD diet?

When actor Shah Rukh Khan recently revealed that he had one meal a day to keep himself fit, he was referring to the One-Meal-A-Day (OMAD) diet. This is an extreme form of intermittent fasting where you consume one meal a day, typically between noon and evening, and fast throughout the day except for a one-hour eating window.

There are specific rules to follow. For instance, meals should be eaten around the same time daily, and portion sizes should be limited to a standard plate no higher than three inches. While fasting, you can drink zero-calorie beverages like water, black tea, and black coffee.

Does the OMAD diet have benefits?

Some evidence suggests that the diet helps in controlling diabetes. When your body runs low on sugar, it begins to burn fat, leading to significant weight loss due to reduced calorie intake. Fasting can also have anti-inflammatory effects, reducing the risk of chronic diseases. Additionally, it stimulates autophagy, a process where the body recycles damaged cells. Many people report enhanced mental clarity and focus during fasting periods. The diet can be customized to meet individual needs.

What are the drawbacks?

Extended fasting periods may lead to sudden hunger pangs, causing some to overeat or gravitate towards high-calorie foods, potentially resulting in weight gain. If not properly planned, fasting can lead to nutrient deficiencies, fatigue, nausea, and low blood sugar levels.

Why do many fit 50-year-olds take up this diet?

As we age, our metabolism slows, and dietary needs change. For many over 50, one substantial meal may suffice. Slower metabolism means fewer calories burned, and muscle loss reduces protein and calorie requirements. Hormonal changes affect hunger cues, and reduced physical activity lowers calorie needs.

However, before making any significant dietary changes, it’s essential to evaluate your health status and consult a healthcare professional or registered dietitian to determine the most suitable meal frequency and nutrition plan.

Who shouldn’t follow this diet?

This diet is not recommended for pregnant or breastfeeding women, diabetics, individuals with a history of eating disorders, or older adults with chronic illnesses. Those under 18 should avoid it altogether, as they require more calories and nutrients for growth. Intermittent fasting can also pose risks for individuals on specific medications. Ultimately, a balanced diet combined with exercise and adequate sleep has a more sustainable impact on weight management.

(Narang is a nutritionist at Indraprastha Apollo Hospitals, Delhi)