How Safe is the OMAD Diet?
A Healthier Michigan
| 2 min read
Key Takeaways
- The one‑meal‑a‑day (OMAD) diet is an extreme form of intermittent fasting that limits eating to a single hour each day.
- Short‑term benefits reported for intermittent fasting—such as reduced inflammation, lower triglycerides and improved blood‑sugar control—may apply, but OMAD can cause fatigue, headaches, irritability and nutrient deficiencies, especially if the sole meal lacks variety.
- OMAD may be unsafe for pregnant or nursing people, children, those who are malnourished, have hypoglycemia or chronic conditions; anyone considering the plan should first consult their primary care provider.
The one meal a day (OMAD) diet is an extreme form of intermittent fasting that has gained widespread attention, but many wonder if it’s actually safe. The routine consists of not eating for 23 hours and then consuming all daily calories in a single meal in one hour.
Learn more about the potential benefits and risks of the OMAD diet.
Potential risks and benefits of the OMAD diet
According to Harvard Health, intermittent fasting is an eating schedule that is designed to expand the amount of time your body experiences a fasted state by reducing eating windows. In doing so, many believe your body will become satisfied with smaller portions while also reducing cravings for unhealthy snack foods, per the Cleveland Clinic.
Potential short-term benefits of general intermittent fasting diets may include:
- Decreased inflammation
- Decreased blood triglycerides
- Decreased appetite
- Improved blood sugar and blood pressure
- Improved gut health
- Weight loss
However, a 2023 review of 13 randomized controlled trials published in the National Library of Medicine found little evidence that intermittent fasting was more effective than calorie reduction for weight loss. Research into the OMAD diet is limited, especially looking at long-term effects.
The OMAD diet is highly restrictive and can have many potential risks. Per the Cleveland Clinic, side effects of extreme intermittent fasting routines can include:
- Fatigue
- Headaches
- Irritability
- Hunger
- Low energy
Depending on what’s in your singular meal for the day, you may also miss out on key nutrients, which can lead to nutritional deficiencies.
According to the Cleveland Clinic, fasting diets, such as OMAD, can be difficult to maintain as a long-term lifestyle.
Is the OMAD diet safe?
The safety of the OMAD diet largely depends on individual health and dietary needs. For certain groups of people, extreme intermittent fasting may not be a healthy or safe pattern. Per the Cleveland Clinic, those groups include:
- People who are pregnant or nursing
- People who are malnourished
- People with hypoglycemia
- People with certain chronic conditions
- Children
More research is needed on the OMAD diet and its long-term health effects.
Continually fueling your body with nutritious food is important. Make sure your diet is balanced with fruits and vegetables, lean protein, healthy fats and complex carbohydrates. Eating periodically throughout the day can also help keep your energy and blood sugar stable.
Talk with your primary care provider before starting a new diet, including the OMAD diet or another form of intermittent fasting.
Photo credit: Getty Images
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