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The OMAD Diet: Why Eating One Meal A Day Isn’t Prescribed By Nutritionists

You might already be familiar with the time-restricted eating method called intermittent fasting, which usually has a 4 or 8-hour eating window. But now, there’s an extreme version of it called the One Meal A Day (OMAD) diet that’s becoming quite popular. However, it only has a one-hour eating window, which leaves you in a fasted state for the remaining 23 hours of the day.

Although different kinds of intermittent fasting have been proven to be effective in shedding weight, the OMAD diet isn’t endorsed by nutritionists. It can even be hazardous for people with health issues. Here’s all you need to know.

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Eating On The OMAD Diet

The OMAD diet doesn’t limit the kind of food or the number of calories you can consume during its one-hour eating window. Nonetheless, people should look to eat the suggested amount of calories for their age, gender, height, and weight to reach their daily energy requirements in that meal. In fact, most adults shouldn’t consume less than 1200 daily.

Also, it’s essential to be properly hydrated on the OMAD diet. You can drink water, tea, or coffee all day long while on this diet, but other beverages aren’t allowed. Eating should also take place at the same time every day to guarantee the consistency of your 23-hour fasting period. It’s best to eat after you’ve been most active in the day to help your body recuperate from working out, thus replacing nutrients that were lost throughout the activity.

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What Science Has To Say About It  

Intermittent fasting, allowing a 4 or 8-hour eating window, and less extreme versions of it have been proven to enhance glucose tolerance, boost insulin sensitivity, and help in weight loss. Still, having one huge meal can produce the opposite outcome of dieting.

A study in the Nutrition Reviews journal from 2015 warns against the likes of the OMAD diet because it can cause an unnatural increase in appetite. Body fat percentage can also go over where you were when you began the regime.

According to registered dietitian Melissa Rifkin, owner of Melissa Rifkin Nutrition in New York City, eating once a day can make you feel weak and ill. So when it’s time to eat, you may find yourself overeating, which can cause an insulin surge directly linked to feeling unwell right after.

Who shouldn’t Go On The OMAD Diet?

Rifkin cautions that the OMAD diet can be a danger to kids, elderly, and folks with health diseases like diabetes since they require regular consumption of calories to secure proper health. Also, people who regularly take prescription drugs should stay away from this diet because most medicines require them to eat.

It could be safe for healthy adults, but that doesn’t mean it is advisable since there’s not enough research on it.  Plus, there are other healthier methods like eating lean protein, lots of produce, and quality fats and carbs that can help people eat while attaining their goals.

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