By: Preety Tyagi, founder of My22BMI
OMAD, “One Meal A Day,” is a bold approach to intermittent fasting that’s gaining popularity amongst people looking for quick weight loss. By eating all your daily calories within a one-hour window and fasting for the remaining 23 hours, OMAD simplifies eating and improves the body’s natural fat-burning processes. But while this method offers unique benefits, it also comes with potential side effects, especially for women, whose bodies are more hormonally sensitive.
Benefits of the OMAD Diet
The most immediate and visible benefit of OMAD is weight loss. The long fasting window encourages the body to tap into fat stores for energy, increasing the breakdown of fat. It also naturally reduces overall calorie intake, unnecessary snacking.
Fasting for extended periods also leads to a drop in insulin levels, which are crucial for fat loss. Insulin is the hormone that helps store fat; when it’s low, fat burning becomes easier and more efficient.
OMAD increases the level of human growth hormone, which helps preserve muscle mass and boost metabolic rate.
Beyond weight loss, OMAD has potential hormonal benefits. For women, especially those navigating perimenopause or struggling with insulin resistance, fasting can bring stability. Lower insulin levels improve sensitivity, reducing the risk of Type 2 diabetes and PCOS symptoms. OMAD may also help regulate the hunger and satiety hormones, helping you develop a healthier appetite rhythm.
For women in their 30s and 40s, OMAD can offer relief from hormonal chaos like bloating, mood swings, and fatigue, which are often tied to blood sugar fluctuations. Some women also report improved mental clarity and emotional steadiness after adapting to a regular OMAD routine.
Watch Out for the OMAD Diet
This diet is not for everyone and can have drastic impacts on young girls, particularly during critical growth and hormonal development phases. Restrictive eating may lead to nutrient deficiencies, disrupted menstrual cycles, and impaired bone development. These effects can potentially contribute to fertility issues later in life due to hormonal imbalances and ovulatory dysfunction.
Other side effects include fatigue, mood swings, slowed metabolism, and increased risk of eating disorders. While OMAD may offer short-term weight control, it is not recommended for adolescents, as their nutritional needs are high. Medical supervision is essential before starting such restrictive dietary patterns.
Side Effects-
Despite its benefits, OMAD isn’t for everyone. Potential side effects include:
• Fatigue and dizziness, especially during the adjustment phase
• Hormonal imbalances, such as missed or irregular periods
• Mood changes, including irritability or anxiety
• Digestive issues, like bloating or constipation, if meals aren’t well-balanced
• Nutrient deficiencies, if the single meal lacks sufficient vitamins and minerals
For menstruating women, OMAD can sometimes disrupt the delicate balance of estrogen and progesterone, especially when combined with heavy exercise or chronic stress. Women trying OMAD should consider easing into it slowly or practicing it cyclically, perhaps a few days a week rather than daily, to prevent negative effects.
So, for those who want to adapt this lifestyle, they can, but with utmost care and proper meal planning, nutritional support, and cyclical planning. The best way to go about it will be to go with a nutritionist or a health coach.
About the Author:
Preety Tyagi is the founder of My22BMI, a digital platform for diet and nutrition planning. Health coach by profession, certified from IIN, Institute of Integrative Nutrition, New York, with specialization in Gut Health.
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