To delve deeper into the complexities of the OMAD diet, we turned to dietitian Mbali Mapholi, who shared her insights on the potential benefits and pitfalls of this eating strategy.

The upside of the OMAD diet

Mapholi highlights several potential benefits that may entice individuals to try the diet:

Weight loss: with calorie consumption limited to one meal, weight loss is a likely outcome for many participants.
Simplicity: this diet removes the burdens of meal prepping and calorie counting throughout the day, allowing individuals to focus solely on their one meal.
Potential metabolic benefits: preliminary research suggests that fasting may enhance insulin sensitivity and reduce inflammation, contributing to improved overall health.

The downsides of the diet

However, Mapholi cautions against the potential pitfalls of the OMAD lifestyle:

Nutrient deficiencies: squeezing all vital vitamins, minerals, and macronutrients into a single meal can be exceptionally challenging, leading to deficiencies over time.
Extreme hunger and energy dips: the long fasting period can provoke fatigue, irritability and dizziness, often resulting in an unpleasant state of being "hangry."
Muscle loss: extended fasting can induce muscle breakdown, particularly if protein intake is insufficient.
Disruption of metabolism and digestion: consuming a large meal at once may cause bloating and discomfort, not to mention that prolonged fasting could slow metabolism over time - a phenomenon that often affects females more than males.
Not sustainable for most people: while OMAD may be doable in the short term, maintaining it long-term presents challenges, particularly when considering social situations and varying energy needs.

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The OMAD diet explained: safety and health benefits of one meal a day