Yes, you can lose weight eating once a day because skipping meals creates a calorie deficit. However, this extreme approach has risks and isn't sustainable long-term.
Eating only one meal a day forces your body into a prolonged fast, which reduces calorie intake. This deficit is necessary for weight loss. Research published in Cell Metabolism found that alternate-day fasting led to significant weight loss in obese individuals. However, the study also noted that extreme fasting can slow metabolism over time.
When you eat just once a day, your body may enter a state called ketosis, where it burns fat for energy instead of glucose. While this sounds beneficial, it can also lead to muscle loss if protein intake is insufficient.
The most common versions of this eating pattern include:
While OMAD is the strictest form, many people modify it by including black coffee, tea, or water during their fasting window.
Extreme calorie restriction can lead to nutrient deficiencies, fatigue, and irritability. A study in Nutrients found that prolonged fasting can increase cortisol levels, leading to stress-related weight gain over time.
Eating just once a day may cause overeating during the single meal, especially if the meal is high in processed foods. This can negate the calorie deficit needed for weight loss.
Most experts agree that extreme diets like OMAD are difficult to maintain long-term. The National Institute of Diabetes and Digestive and Kidney Diseases recommends balanced, sustainable eating patterns for lasting weight loss.
If you want to lose weight without extreme fasting, consider:
If you're considering losing weight without eating, consult a doctor or dietitian first. Extreme fasting can have serious health consequences, especially for those with diabetes or other metabolic conditions.