PREVIEWEating one meal a day is a practice that many people swear by to lose weight and improve overall health. The one-meal-per-day diet is also referred to as OMAD.

Although the content and timing of the meal will vary based on personal preference, people following an OMAD diet typically restrict their calorie intake to a single meal or a short window of time. The potential health benefits of OMAD are primarily related to fasting — restricting calorie intake during a set time period — and calorie restriction in general.

There are many types of intermittent fasting practices and multiple ways to implement OMAD. Examples include having just one meal and fasting for the rest of the day or having one meal and eating limited amounts of food during fasting periods.

This type of diet creates a calorie deficit, which can lead to weight loss. Other health benefits related to fasting include the potential to reduce heart disease risk factors, decrease blood sugar, and reduce inflammation (1Trusted Source).

However, compared to other fasting regimens, such as the 16/8 method, which involves 8-hour eating windows and 16-hour fasting windows, eating just one meal per day is one of the most extreme methods of intermittent fasting. A few popular diets encourage eating one meal per day.

For example, when following the Warrior Diet, a person eats a single meal a day, cycling between long periods of fasting with short periods of energy consumption. Most people following OMAD choose to only consume dinner, although others choose breakfast or lunch as their one meal.

Some versions of this eating pattern allow a snack or two in addition to the one meal. However, some OMAD enthusiasts don’t consume anything containing calories during their fasting window and only consume calories during their chosen meal, which typically lasts an hour or so.

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