OMAD (One Meal a Day): Benefits, Risks, and Who It's For
Quick answer: OMAD means eating all your daily calories in a single meal, typically within a 1-hour window, and fasting for the remaining 23 hours. It is one of the most aggressive daily fasting protocols and can produce rapid fat loss, but it carries real risks of nutritional deficiency and is not appropriate for most people as a long-term practice.
What Is OMAD?
OMAD stands for "one meal a day." It is exactly what it sounds like: you eat one meal, then you fast until the next day's meal. Most OMAD practitioners eat dinner, though some prefer lunch. The fasting period is roughly 23 hours, making it the most extreme form of daily time-restricted eating.
OMAD sits at the far end of the fasting spectrum, one step beyond the 20:4 Warrior Diet and miles away from the 16:8 protocol most people start with. It has gained popularity through online communities and anecdotal success stories, but the scientific picture is more nuanced than the enthusiasts suggest.
The Science Behind Eating Once a Day
What Happens During a 23-Hour Fast
By 23 hours of fasting, your body has been in a sustained fat-burning state for roughly 11 hours beyond the initial metabolic switch. Key physiological events include:
Sustained ketone production. After 18 to 24 hours without food, the liver begins producing ketone bodies (beta-hydroxybutyrate, acetoacetate) at meaningful levels. Ketones serve as an efficient alternative fuel for the brain and have been shown to have neuroprotective and anti-inflammatory properties (Veech et al., 2001, IUBMB Life).
Peak growth hormone secretion. As noted in the Hartman et al. (1992) research, HGH levels surge during extended fasts, peaking around 24 hours. This hormonal response supports fat mobilization while protecting lean tissue.
Active autophagy. The 23-hour fast is long enough that autophagy -- the cellular self-cleaning process -- is likely occurring at meaningful levels. Alirezaei et al. (2010) found significant autophagy activation in murine neurons after 24 hours of fasting. While direct human tissue measurements are limited, the biochemical markers (elevated AMPK, suppressed mTOR, increased LC3-II) are consistent at this fasting duration.
Fully suppressed insulin. Extended insulin suppression improves receptor sensitivity and allows the body to access fat stores without interference. This is one of the primary mechanisms behind OMAD's effectiveness for weight loss.
The Caloric Deficit Effect
Let us be direct: a significant portion of OMAD's weight loss effect comes from the simple fact that most people cannot eat a full day's worth of calories in one sitting. A study by Stote et al. (2007) in The American Journal of Clinical Nutrition found that participants eating one meal per day consumed fewer total calories than those eating three meals, even when instructed to maintain their usual intake. The result was weight loss -- but also increases in blood pressure and LDL cholesterol, which is worth noting.
Benefits of OMAD
Rapid Fat Loss
OMAD typically produces a significant caloric deficit, which combined with 23 hours of fat oxidation leads to faster fat loss than most other fasting protocols. For people with a specific short-term goal -- a wedding, a competition, a health milestone -- OMAD can deliver results quickly.
Extreme Simplicity
One meal. No counting, no portioning, no mid-day decisions. For people who find the cognitive load of diet management exhausting, OMAD removes virtually all food-related decision-making during the day.
Time Freedom
You reclaim the time you would spend on breakfast prep, lunch breaks, and snacking. Many OMAD practitioners report that their productivity increases because they are not interrupting their day for meals.
Deep Fasting Benefits
At 23 hours, you access fasting benefits that shorter daily protocols do not reach: meaningful ketone production, stronger autophagy signaling, and more pronounced hormonal shifts. For those interested in fasting as a longevity or cellular health strategy, OMAD offers more of those benefits than 16:8 or 18:6.
The Real Risks
This is where honesty matters more than enthusiasm.
Nutritional Deficiency
Getting 2,000+ calories of balanced nutrition in a single meal is extremely difficult. You need protein, healthy fats, complex carbohydrates, fiber, vitamins, and minerals -- all in one sitting. Most people who attempt OMAD long-term develop gaps in micronutrient intake.
A 2007 study by Carlson et al. in The American Journal of Clinical Nutrition found that while OMAD produced weight loss, it also resulted in elevated cortisol and unfavorable changes in morning glucose tolerance. The single-meal format made it difficult for participants to achieve nutritional balance.
Muscle Loss Risk
Protein synthesis is a dose-responsive process that benefits from multiple feedings throughout the day. Consuming all your protein in one meal is less effective for muscle maintenance than splitting it across two or three meals. Research by Areta et al. (2013) in the Journal of Physiology demonstrated that distributing protein intake across multiple meals optimized muscle protein synthesis compared to consuming the same total amount in fewer feedings.
If maintaining or building muscle is a priority, OMAD is suboptimal compared to 18:6 or even 20:4.
Binge Eating Patterns
The feast-or-famine dynamic of OMAD can trigger or reinforce disordered eating behaviors. If your one meal becomes a nightly binge followed by guilt, the protocol is doing more harm than good. Anyone with a history of eating disorders should avoid OMAD entirely.
Social Isolation
Fasting for 23 hours means declining breakfast invitations, skipping lunch with colleagues, and potentially eating dinner at a different time than your family. The social challenges of fasting are amplified with OMAD.
Hormonal Disruption
Women are particularly susceptible to hormonal disruption from aggressive fasting protocols. Extended daily caloric restriction patterns can interfere with the hypothalamic-pituitary-gonadal axis, potentially affecting menstrual regularity, thyroid function, and fertility.
Who Is OMAD Actually For?
After weighing the benefits and risks, OMAD makes sense for a narrow group:
- Experienced fasters who have spent months on 16:8 or 18:6 and want to experiment with deeper fasting
- People with moderate caloric needs (under 1,800 calories/day) who can realistically meet their nutritional requirements in one meal
- Short-term use for specific goals -- 2 to 4 weeks at a time, not as a permanent lifestyle
- Individuals who genuinely prefer eating once and do not experience binge tendencies
OMAD is not for beginners, athletes with high caloric demands, women who are pregnant or trying to conceive, or anyone with a history of disordered eating.
How to Do OMAD Safely
1. Build up gradually. Spend at least 4 weeks on 18:6 or 20:4 before attempting OMAD.
2. Make your one meal count. This is not a time for pizza and beer. Your single meal should be a nutritionally dense, well-planned combination of:
- 40 to 60 grams of protein (minimum)
- Abundant vegetables for fiber and micronutrients
- Healthy fats (avocado, olive oil, nuts, fatty fish)
- Complex carbohydrates (sweet potatoes, rice, whole grains)
3. Supplement. A high-quality multivitamin, magnesium, and omega-3 supplementation are strongly recommended to cover nutritional gaps.
4. Cycle the protocol. Rather than doing OMAD every day, consider 3 to 4 days per week with wider eating windows on remaining days. This reduces the risk of nutritional deficiency and makes the protocol more socially sustainable.
5. Monitor your health. Track your weight, energy levels, sleep quality, and (for women) menstrual regularity. If any of these deteriorate after 2 to 3 weeks, scale back.
6. Stay hydrated and keep electrolytes up. During a 23-hour fast, you need to be intentional about water and electrolyte intake. Add a pinch of salt to your water or use a sugar-free electrolyte supplement.
OMAD vs. 20:4
The practical difference between OMAD and 20:4 is that 20:4 allows two meals within a 4-hour window. This makes a significant difference for protein distribution and overall nutritional adequacy. Unless you have a specific reason to eat only once, 20:4 with two well-planned meals is the safer and more sustainable option that delivers similar fasting benefits.
How Fasted Helps
Fasted lets you set up a custom OMAD schedule and tracks your 23-hour fasting window with a clear countdown timer. Meal logging for your single daily meal helps ensure you are hitting your nutritional targets, and the weight tracking feature connects your fasting practice to measurable progress. Streak tracking keeps you accountable, and the insights dashboard reveals patterns in your consistency and results over time.
Frequently Asked Questions
What should I eat for my one meal on OMAD?
Focus on nutrient density. A well-constructed OMAD meal includes a large portion of protein (chicken, fish, beef, eggs), abundant vegetables, healthy fats, and complex carbohydrates. Think of it as a composed dinner plate rather than a single dish.
How much weight can you lose on OMAD?
Weight loss varies based on your starting point and overall caloric balance. Many people report losing 1 to 2 pounds per week on OMAD, though initial losses may be faster due to water weight changes. For a detailed breakdown, see our article on how much weight you can lose with intermittent fasting.
Is OMAD the same as a 24-hour fast?
Not exactly. A 24-hour fast typically refers to a full day without eating (dinner to dinner, or lunch to lunch). OMAD involves eating one meal daily, so the fast is roughly 23 hours. The distinction is subtle but relevant: OMAD is a daily eating pattern, while a 24-hour fast can be an occasional practice within a different eating schedule.
Can I drink coffee on OMAD?
Yes. Black coffee, plain tea, and water are permitted during the fasting period. Adding cream, sugar, or any caloric additions breaks the fast.
Is OMAD safe for women?
OMAD carries higher risk for women due to potential hormonal effects. Women who try OMAD should monitor menstrual regularity closely and consider cycling the protocol (alternating OMAD days with wider eating windows) rather than practicing it daily. Consulting a healthcare provider is advisable.