What Is OMAD? Pros And Cons Of This Diet Explained By A Nutritionalist

OMAD Diet: With new diets being introduced daily, the one that has caught everyone’s attention right now is the OMAD diet. The OMAD diet stands for ‘One Meal a Day’ diet. After being tired of following keto diets or drinking thousands of detox waters, people are now moving towards this diet to achieve their fitness goals. Many celebrities have also talked about this diet, which made it the new fitness trend everyone wants to be a part of. While this diet sounds like the ideal way to get in shape in no time, you should understand more about it. 

Let’s take a deep dive to know more about the OMAD diet. To understand the pros and cons of the OMAD diet, we talked to Siddhi Kripal, Consultant Nutritionist, Nutriiya.

What Is The OMAD Diet?

The popular OMAD diet stands for ‘One Meal a Day’. Sidhi Kripal explains this diet, saying, “

It's pretty much what it sounds like. You eat one substantial meal within a single hour each day, then fast for the remaining 23 hours.” People who are following this diet need to stick to their daily schedule. Kripal further adds that having water, black coffee, and unsweetened tea are usually allowed during this fasting window. There is no fixed time that one has to follow under this diet. Kripal says, “Some people pick lunch, others prefer dinner. It all really depends on your schedule and what feels sustainable. Unlike other intermittent fasting protocols where you might have an 8-hour eating window, OMAD compresses everything into that tight one-hour slot.” 

Pros And Cons Of The OMAD Diet

Following the OMAD diet to get your dream body has become the new fitness trend that everyone wants to try out. Like every diet, the ‘One Meal a Day’ also houses its set of advantages and disadvantages that one should be aware of before committing to this diet. Let’s discover the pros and cons of the OMAD diet here!

Pros: Benefits Of The OMAD Diet 

Unlike your other diets, you won’t have to do a lot of meal prep or planning for your day. Kripal talks about where the OMAD diet shines, saying, “The simplicity is genuinely appealing. No meal prep three times a day, no constant thinking about what to eat next. Many people report feeling mentally sharper during the fasting hours, there's something to be said for not being in a perpetual state of digestion. ” 

When asked about the direct physical advantages of the OMAD diet, Kripal explained how the extended fast can improve insulin sensitivity. It can even push your body into a deeper ketosis state if that's your goal.

Kripal also pointed out how the OMAD diet is great for people who tend to overeat during mealtimes. She said, “It's harder to overeat when you only have one window to do it in, which is why some people find weight loss happens almost automatically.”

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Cons: Disadvantages Of The OMAD Diet 

While the advantages of the OMAD diet are what appeal to people while starting this diet, its disadvantages cannot be ignored. Kripal explained the disadvantages of this diet, saying, “Getting adequate nutrition in one sitting is genuinely difficult. We're talking about fitting your entire day's protein, fibre, vitamins, and minerals into a single plate. Most people undereat, especially on protein.” She further elaborated on how the hunger caused during this diet can be brutal initially and even cause headaches, irritability or difficulty concentrating.

What many people don’t realise while undertaking this diet is how it can take a hit on your social life initially. Kripal talked about this, saying, “Try explaining to your friends why you're sipping water while they're having dinner. There's also the binge-restrict cycle risk: after 23 hours of fasting, the temptation to inhale everything in sight is very real.”

The Right Way To Do The OMAD Diet

After considering all the pros and cons, if you decide that this diet will be a great fit for you, know the correct way you should start it. Kripal suggests, “If you're going to do it, do it right. Start with a 16:8 intermittent fasting schedule first, and work your way down gradually. If you are jumping straight into OMAD, you are simply setting yourself up for failure. ”

You need to prioritise protein aggressively (aim for at least 40-50 grams), load up on vegetables for fibre and micronutrients too. Don’t shy away from healthy fats in your meal, as they will help in keeping you satiated, and don't run away from complex carbs either. You need to make sure that you are well hydrated throughout, and consider electrolyte supplementation since you're not getting sodium and potassium from regular meals. Pick a consistent time that works with your life and stick to it.

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Who Should Avoid The OMAD Diet? 

When asked, Kripal, about people she recommends not following this diet, she replied, saying, “I'm quite firm on who should not follow this diet. Pregnant or breastfeeding women, anyone with a history of eating disorders, diabetics (especially those on insulin or sulfonylureas), people with a history of hypoglycemia, anyone under 18, those with chronic kidney or liver conditions, and individuals on medications that require food for absorption should not follow the OMAD diet.”

She added that if you're training intensely or have high physical demands at work, OMAD will likely compromise both your performance and recovery. Kripal also suggests that if you have any anxiety around food, this level of restriction can make things worse for you, not better.

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