How to Lose Weight Safely Eating One Meal a Day

The Most Natural Way to Eat?

Eating just one meal a day may seem like a crazy concept to you. It might even seem impossible, or too hard to keep up. In fact, it’s not only possible, it's how humans used to eat. It may not have been by choice, but early humans spent the day gathering and hunting for food and then had one big meal at night, and they certainly didn’t have a problem with obesity.

You may have heard the term intermittent fasting. This is a way to describe diets that cycle between periods of eating and periods of fasting. Eating one meal a day would be considered a strict form of time-restricted feeding because most of the day is spent fasting with only one window of time spent eating.

How One Meal a Day Helps You Maintain a Healthy Weight

The idea behind eating only one meal a day is to eat less overall. Once the body acclimates to eating once a day, it turns to stored fat for fuel, and eventually, your body is trained to want less food.

"As a fat-burner, your body breaks free from blood-sugar swings and brain fog, and you can actually become more efficient mentally and physically," says Ashley Smith, a nutritional therapy practitioner in Berkeley. "It may take a couple of weeks to effectively flip the switch from 'sugar burner' to 'fat burner,' but it can be done— particularly when consuming a variety of high-quality fats, whole/nutrient-dense vegetables, and properly sourced meats."

The secret is to eat a nourishing meal and to eat until you are full. You can choose the time of day you want to eat, although it’s easier to eat at the end of your day. Most people lose weight with this regimen without having to monitor their portion sizes or count calories, but some people still keep track of how much they eat and when. It's up to you.

Can I Lose Weight Eating One Meal a Day?

Some diets claim that eating as many as six meals a day will rev up your metabolism, and keep you from getting hungry. The only problem is that eating constantly throughout the day may have helped lead to the obesity epidemic. Eating more meals a day encourages food obsession and overconsumption. It also makes it easier to go over your daily calorie limits.

The truth is that eating six meals a day does not have a big impact on your metabolism. While it may help your body burn 10 or so more calories in a day (through the constant process of digestion), this can be offset by how many more calories you will most likely consume.

Some experts say not eating for long periods of time will slow your metabolism, but it would take three or more days of fasting to have any noticeable impact on your metabolism. If you eat enough calories in a day, it doesn’t matter how you spread it out.

It seems that the more you eat, the more you want to eat. Everybody has experienced this. When you start eating more often, you feel hungrier as well. This leads to food obsession and overconsumption. The opposite effect happens as well. The less you eat, the less you feel like eating.

When trying to lose or maintain weight, it's easier to get a calorie reduction by eating less often. In the end, eating six meals a day makes you want to eat more, and more often than not, that's exactly what happens.

Not for Everyone

Not everybody will be satisfied with a one-meal-a-day lifestyle. Some people will prefer to spread their nutritional intake throughout the day. Eating 2 to 3 meals a day will still provide many of the same benefits.

Some nutritionists caution against restricting food to only one meal a day and warn that it may foster an unhealthy relationship with food. Some nutritionists claim that restricting meals to once a day can encourage obsessing over food. While this may be true for some, many people who have switched to a one-meal-a-day lifestyle may also notice a significant decrease in hunger and a healthier relationship with food.

When eating only one meal a day, the body and mind eventually become programmed to think about food less and to only become hungry when you have programmed your body to expect food.

Other experts question the claim that eating one big meal a day helps the body detoxify.

"You do not need to skip meals to detox your body," says Jennifer Kanikula, a registered dietitian with thesofulltraveler.com. "Your liver and your kidneys are working 24/7 to naturally 'detox' you. Also, this process of eating one meal a day does not eliminate extra water unless you actually are not drinking anything else throughout the day either, which is an awful idea. Water may increase your weight temporarily if you are drinking heaps of it, but does not actually cause weight gain or bulkiness."

Many dietitians and nutritionists have the misconception that the one-meal-a-day and other intermittent feeding lifestyles are simply ways to skip meals. During OMAD and other intermittent lifestyles, having fewer meals a day only works to reroute when you have your energy intake. Never on this lifestyle change should you significantly reduce your overall calories for weight loss.

While the liver and kidneys are always working to detoxify your system, fasting produces extra benefits because you are not constantly adding in more toxins that may interfere with the process. Drinking plenty of water will also help flush out excess water and toxins from your body.

This way of eating might not be for everyone, but if you feel like your eating plan is making you bloated or bulky, one meal a day might be something worth trying.

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Here's how to do it.

Eat One Meal a Day to Lose Weight

Tips for Starting Out

• Start by eating three meals a day and work down to two meals, and then one.
• Make sure you are consuming enough calories or you will be hungry. Too few calories and your metabolism will eventually slow down. You might lose weight, but not efficiently. This will also make maintaining a healthy weight much harder, as you'll be more prone to gain weight when you eat normally again.
• Start by eating fruits and vegetables throughout the day and your main meal at night. You can adjust the time of day when you eat your main meal later, if necessary.
• Avoid processed snacks and foods. They are addicting and they don’t satisfy hunger.
• Stick to lean proteins, fresh vegetables, low-sugar fruits, and whole grains. It's okay to treat yourself, but don't overdo it.
• Don't focus on being perfect.
• Never sacrifice health over perfection. If you feel light-headed at any point, eat!

How to Make the OMAD Diet Work for You

• Eat your one meal over the course of a few hours, rather than just one "sit-down" meal.
• To curb hunger, drink tea, coffee, and lots of fluids throughout the day, and keep yourself occupied! Apple cider vinegar also helps to curb hunger.
• If you're an athlete, eat something small before your workout practice, and then have your main meal at night. Everyone can tailor OMAD to their own personal life. Don't see this as an all-or-nothing, strict plan.
• The key is always to eat healthy foods that are not processed and avoid high amounts of sugar and sodium. I generally cook my own meals, and that helps significantly. As with any new habit you want to develop in life, it will take one to three weeks to adapt. Taking a multivitamin is never a bad idea as well.
• While some people may respond well to eating once a day on an ongoing basis, others should only use this approach for one or two days a week.
• Feeling hungry is normal, but when you do feel hungry, you should eat. Keep vegetables, nuts, hard-boiled eggs, and other healthy snacks handy. Eating one meal a day may not be enough for you!

Benefits of Eating One Meal a Day

• Increased productivity
• Decreased appetite
• Weight loss/better weight management
• Maintain ideal weight
• Increased mental clarity and awareness
• Increased energy
• Better health

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

Comments

Ann Marie on April 23, 2019:

Started doing this in January, and I find it's extremely easy to do. I do this Monday to Friday. I eat protein, vegetables and sometimes yogurt with small amount of granola with whip cream (as a dessert). Friday is my going out night----dinner & two drinks. Sat & Sun I eat breakfast & dinner----have real ice cream on one of those days. I do have a pretty physical job, and I also work out five days a week. Five years ago, I lost 55 pounds by eating very healthy everyday----too boring. I purposely put on 10lbs because friends/family said I was too thin. Then over the past year & half put on additional 12lbs---yikes! That's what happened when I tried to just "live & stop weighing myself". So in January, I said that's it----I'm taking it all off (22lbs), but I didn't want to give up my "friday nights out". It took 15 weeks (2wks towards the end, I remained the same), and I lost 24lbs. And I went out every single Friday and followed my schedule as I stated in the beginning. It's so much easier than any other diet plan I have tried----having tried them all! I'm 49yrs old, 5' 1", 113 lbs and feel great. You can do this-----it's way easier than you think!

Rahul Patil on March 15, 2019:

Hi there ,is that ok if i take a tea or coffee during day having milk in it .

Jay on November 12, 2018:

Hi Amber,

It seems you have not read up on the research with regards to fasting and it's benefits. I suggest you have a look into it and perhaps look up Dr. Fung who has done a lot of research into how fasting can counter act diabetes and allow the body to burn more fat. If the human species did not adapt to go without food for prolonged hours then we wouldn't be here.

Michelle V (author) from USA on October 12, 2018:

Hi Bernie, I would consult your doctor.

bernie on September 21, 2018:

can diabetics go on this

Michelle V (author) from USA on August 18, 2018:

Hi Danny,

How long it will take will depend on your own personal body. As long as you keep your diet healthy, you should reach your goals in not too long!

dannyfab on July 28, 2018:

Hi Im 51 5ft 5inches and around 87 kilos I have just started fasting on 1 meal a day. I would like to get down to around 70 to 75 kilos how long should this take. I have a healthy diet, drink plenty of water and Black coffee, no sugar during the day and eat at around 7pm. I dont eat takeaway food.

Michelle V (author) from USA on June 14, 2018:

Hi Jesse2020,

If you've gotten to the point where you've stopped losing weight, there are a few things you can do.

The first thing is to make sure that you still have weight to lose (Are you close to or at your ideal weight?).

The second thing to do is to start monitoring how much you are eating (Are you eating more than you think you are?).

Finally you can just keep going for a few more weeks and see if anything changes (Sometimes weight loss may stall or not show up for a few weeks.).

jesse2020 on May 29, 2018:

Hello please I need help

OMAD has really been helpful I was 122kg now I’m 95

But since I got to 95kg I can’t seem to lose weight anymore either hav I gain weight.

Please what shud I do

Michelle V (author) from USA on April 14, 2018:

Hi fallenflower, I would not recommend anyone under 18 to go on a diet. OMAD is not necessarily a weight loss diet, it is simply changing the timing of when you eat. If you are overweight I would suggest cutting out processed and prepackaged foods, eat out less, eat more whole and natural foods, and increase physical activity for weight loss. Seems simple, but it really works!

fallenflower on April 11, 2018:

I'm 16 years old.My weight is 74kg and my height is 4'11.

Is this diet safe for someone my age? And if I do it everyday,how many pounds may I lose by the end of March?

Michelle V (author) from USA on March 28, 2018:

Hi Sevyn,

I definitely not recommend omad to a growing child. The idea of omad is that you do not need to eat many meals a day for optimal health. You can receive benefits through eating less times a day, but should never drastically cut calories for weight loss. If you or anyone is struggling eating one or two bigger meals a day, then it may not be the right eating pattern for you.

Sevyn on March 23, 2018:

Hi! My friend who is 11 is trying this and has been doing it for 3 days and says that she will eat only one meal with hardly to no snacks during the day. Day 3 was hard on her and she has been having a headache annoying her throughtout the day! Should she continue?

queen on March 14, 2018:

I started omad Monday 3/5/18 and today is 3/14/18 I started at 167 pounds now I am down to 163 pounds, I Have lost 4 pounds in 9 days. My goal weight is to get down to 150 pounds by march 31st! I drink coffee and water and lunch I eat whatever then I workout for an hour a day cardio and weights. I’m happy that the pounds are falling off, I have tried 3 meals a day but that’s more stressful. I’m content and will continue to follow this plan until Im down to 145 pounds.

jesse2020 on March 09, 2018:

Hi

When I started OMAD in last September I was 122kg in December I was 98kg.

Now I'm 95kg in March. I was really expecting to lose than 3kg .

I won't lose hope

I will Keep going till I get to 75kg

Thx

BarryLincoln on February 27, 2018:

Since I retired 15 years ago have eaten OMAD, occasionally a grilled cheese sandwich or something sounds too good during the day, maybe 6 times a year. I love REAL mashed potatoes and eat until I'm stuffed at dinner. Always have a midnight snack, that really irritates my wife. Will eat 2-3 chocolate covered twinkies, couple cookies, 3 small milky ways, or cut back to 1 twinkie and some chips w/hot cheese dip and a layer of milky way's. mmmmmmm.

Sure it sounds bad but, I stay pretty healthy for an old man.

Plenty of exercise in the summer, not enough in the winter, near the Canadian Border.

5' 8" tall, always weigh 160-170. Right now 165. Just don't feel like eating during the day. I always said,, hardly anyone ate 3 meats a day 150 years ago and before, unless they killed a large animal. Then they had to eat it fast. If a time traveler from 1850 landed here he would wonder how so many people got so fat.

I do believe many people are predisposed to gaining weight. My wife eats a small meal 2 or 3 times a day. Overall she eats a lot less than me and much healthier. She battles weight constantly. I must be immune to it? Either that or, there is something to waiting until dinner time to eat?

Michelle V (author) from USA on February 20, 2018:

Hi Neev25, I would suggest tracking what you are eating for a few days. Sometimes we consume more than we think.

Reduyan on February 18, 2018:

I am 15 years old. Can I do this diet?

Neev25 on February 15, 2018:

Hi Michelle B: Its been almost like 3 months I am following the OMAD plan and I have lost almost 13 kgs in 2 months...

but from past 30 days there are no changes in my weight... I am quiet confused and worried... could you please suggest on this...

Gibguy on February 07, 2018:

I can''t tell you how much OMAD has helped me to change my life around.

I've been on OMAD regimen now for four weeks.

It's been hard because I love my food but I am used to it now..at last..

The trick is to keep the food very interesting and full of flavour herbs and spices are a great way to make food enjoyable and interesting..Boredom and repetition is the killer..must keep food interesting

My appetite and food cravings have almost gone in fact I now feel full with much smaller portions

I eat at midday and mostly fresh roasted lean meats Fish eggs freah vegetables and Salads

I am 59 ,My start weight was 18 stone 9 lbs I have lost over 42lbs in weight so far

I exercise ,mostly intensive walking for about an hr a day circa 4 miles

I feel renewed .much more energy and awareness has returned..life is changing for the better

I have actively avoided complex carbs ,Bread Rice Pasta Grains etc

Rejected all forms of sugar additives ,sweets cakes cereals bisquits etc

I drink mostly water and coffee no alcohol no diet drinks no fruit juices

Food now tastes wonderful , eating a variety of meals is key,explore and discover new realms of cooking.

Supermarkets are nightmare..I can't believe the amount of sugar and fat we are encouraged to eat is incredible and it's all rubbish.

Try it believe me it works and it will completely transform your life and the ones around will be astonished how much you will change for the better

Cheers

Michelle V (author) from USA on February 07, 2018:

You're welcome DAshley123, the good thing about omad is that you get to feel full! Try expanding your eating window if you can't get enough calories in!

DAshley123 on February 06, 2018:

Hey Michelle! I just started this way of eating about 2 days ago. It's a little hard but I'm adjusting. Thanks for your info. The hardest part so far is trying to find foods I like (many are healthy) to add up to 1500 calories. Jeez! I can't eat that many vegetables. I'm afraid of slowing my weight loss down by now consuming enough calories. Anyway, thanks for your page. I'm finding it informative.

Michelle V (author) from USA on February 06, 2018:

Hi Lloyd, thanks for your input! I don't vilify fat if it's the right kind of fat. Diets high in saturated fat can lead to heart disease as a lot of research has shown. You can still lose weight by eating a high fat diet, but I would recommend eating a diet low in saturated fat for health reasons.

Michelle V (author) from USA on January 27, 2018:

Hi Deadlegend, no problem, your comments have been great!

Deadlegend on January 25, 2018:

Hi Michelle, thanks for starting this page/blog and I hope you don't mind me using it. I just think that the whole concept of intermitted fasting is fascinating and it has really helped me in such a short period of time, the results are crazy good. Its kinda like a wanna shout it from the rooftops.

Deadlegend on January 24, 2018:

Marion, hi there, your story sounds like a real hardship and its unfortunate and just wrong that in this day and age anyone anywhere in the world should have to go without food. Everybody's story however is different, we are not starving ourselves we eat well its just we choose to do so once a day. If you are a person who skips breakfast but eats lunch and dinner are you equally stupid? Me I choose to eatbone less time a day than those people and find I am less hungry during the day than I ever was...I dont eat half the amount if chocolate and crisps (chips) that I used to and my energy levels are through the roof..this is not a plan for all and won't suit everyone but we are by no means stupid to try to improve our own life's.

Marion on January 24, 2018:

By necessity I followed the "One Meal A Day" diet, because I lived in Asia, and I had to sacrifice my food to feed my children. I was constantly hungry, as well as worried that I wouldn't be able to feed my children. This a STUPID STUPID STUPID "Diet"!!!! This is Starvation. I am acutely aware of the nutritional requirements of people for their genders, age, activity levels; although I've been forced by circumstance to adhere to the "Once Per Day" diet by abject 3Rd World Poverty, it's INSANE to actually choose this as a lifestyle.

Deadlegend on January 23, 2018:

Lynette wood, I'm not a doctor, not even close, I have read a lot and utubed much more Lol, if you have diabetes please please please consult your doctor...convince him and it might take some convincing. That this is what you want to do.

If your taking insulin injections they, from what I've heard and read will need to be monitored and adjusted during fasting as too much insulin is as bad as too little....with you all the way girl.

Deadlegend on January 22, 2018:

Hi all, I've been on omad now for 22 days and loving it, I won't lie first few day (as I went cold turkey) where hard, but I was focused and determined and that's what got me through. Now the weight is falling off, but in a steady healthy way. I eat at dinner time, chicken, meat or fish with plenty of veg. I avoid potatoes but once a week have a large portion or pasta or rice. Why? Cause I love chilli and spagballs, its that simple..... This is a lifestyle not a diet so enjoy what you eat but mostly try to keep it healthy and you'll reach your goals..and eat lots and lots and lots and enjoy a pudding at the end of the meal. Then don't eat again for 23 hours....food tastes 100% better.. Loving it!!!

Michelle V (author) from USA on January 22, 2018:

Hi Lynette, I'm sure everyone's interested to hear your experience!

Neev25 and slimIn2018 I've been meaning to write a new article on a sample meal plan for OMAD. In the meantime eating whole grains, vegetables, fruits, and lean meats are generally suggested. What you should eat depends on your own personal health and goals. A physician, nutrition coach, or dietitian can best help you determine your needs.

slimIn2018 on January 19, 2018:

Want to start this life style tomorrow. Can you give me a sample meal for the first week. I am 46 and trying to lose 61lb

by june 2018, currently weigh 245.

love the post. Really need to Start asap.

Neev25 on January 17, 2018:

Hey Guys... I am following this one day meal plan from past 50 days and the results are just amazing... I have lost almost 12 kgs, thank you so much for the wonderful plan...

I have 1 question: Can I add rice and meat in my meal...

LynetteWood on January 09, 2018:

Well, it sounds good, encouraging, simple, easy, too good to be true. I am 59 years young, diabetic 2, morbidly obese 145 kg at 165 cm. At the moment I can't exercise much because a dented knee cap I had at age 15 is just starting to cause issues. Go figure.

Thing is, I don't like the idea of cramming so many calories I need, or not need, into just one meal. Also, how would I get the nutrition I need in one meal. Saying all that, I am willing to give it a go starting today the date of 10 th January 2018. I will login and let you know if any ones interested. What have I got to lose?......

Michelle V (author) from USA on January 04, 2018:

Hi Everyone,

I hope you like my new edits! Just to clarify while some experts think that eating one meal a day increases food related thoughts and obsession, I find that eat less often actually makes me think about food less often. The opposite is true for me as well. The more often I eat, the more I think about food. So if you are interested in converting to an OMAD lifestyle try it for a full week an see how you respond. If you feel it is making you more obsessed with food then it might not be for you. Also remember that eating one meal a day does not mean that you eat one standard sized meal. It is best if you eat larger sized meal until satisfied.

Michelle V (author) from USA on December 31, 2017:

Hi Robert, you can drink as much water as you like. In fact the more water you consume the better. As far as what to consume, I suggest eating whole foods that are fresh and not pre-made. It will help you to eat less and be healthy on the inside as well. Consult a physician if you have any health concerns on what you should be eating. Hope that helps!

Michelle V (author) from USA on December 31, 2017:

Yes have your meal when it's convenient for you! It doesn't change the benefits either way.

Michelle V (author) from USA on December 31, 2017:

Hi Jesse, That's awesome!

RobertKStephen on December 26, 2017:

Hi, Michelle, nice job on the common sense! So, here we go on your proposal - day one! A couple of questions - you mention getting rid of excess water, though I've heard often enough not to skimp on it, that the more the merrier, and 2l per day minimum is desirable. And that's my usual consumption; should I take it easier on the water?! Question two is regarding what I'll eat on that single meal. Living alone, and being practicality-oriented (if it's troublesome to prepare out wash up I won't do it) I'm planning to alternate Brazilian rice and beans with pasta and whatever sauce. Clearance on that? Starting at 93kg for 1.77m . Metric not imperial, and yes, I look and feel like crap.

Neev on December 15, 2017:

This is really awesome... started this plan 20 days before & I lost total 6-kg

I have one question, I work in very odd shift times every week, so can I have my 1 meal any time as per my convenient.... waiting for your reply....

bobcat on December 15, 2017:

do you think you lose more weight with the one meal a day/one plate or the three day diet

jesse2020 on December 12, 2017:

hi

after 3months on this diet

im glad to inform you that the diet really works

and have lost 24kg

i was 122kg

now 98kg

sophie96 on November 19, 2017:

Hi, any suggestions on how do I stop myself from getting hungry rest of the day?

Jazz on November 17, 2017:

I have tried it and lost 11 kgs in 3 months..was doing 30 to 45 mins of walking/jogging 5 times a week..

Michelle V (author) from USA on November 15, 2017:

Hi Facundo, the number is going to be different for everyone depending on your goals. Just remember that if you're eating to maintain you will feel really full after eating. You might want to eat over the course of a few hours rather than just one sit down meal if that helps.

Facundo on November 14, 2017:

Hi. One question, what would be the suggested amount of calories that i should eat in this one meal. Im 24 yo. 80kg 1.84 mts and i work out daily. Im asking cause even when i eat until im full the amount of calories its less that 1.500 and im worried is not enough

Deekshi on November 13, 2017:

How many days it may take to loose 5kg

Michelle V (author) from USA on November 12, 2017:

Hi Leia, yes you can have an apple. I usually suggest fruits and vegetables before your meal when first adjusting.

Hi Sara, that seems like a lot but anything is possible. It depends on how much you weigh and if you have a lot of "water weight" to lose.

sara on November 10, 2017:

is it possible to lose 20 kg in 1 month? will waiting for reply

leia on November 10, 2017:

is it ok for eating apple beside the one meal? just incase if you're craving . really hope u can reply to this

Johnc655 on October 26, 2017:

A big thank you for your article.Really thank you! Cool. gfeacfafkeee

Vitto on October 19, 2017:

30 years on one meal a day and perfect results so far

Michelle V (author) from USA on October 17, 2017:

Hi jesse2020, yes you can eat chocolate! It all depends on what particular goals you have, and if eating chocolate doesn't trigger you to overeat.