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Blog >> 23 Benefits of One Meal A Day (OMAD)

23 Benefits of One Meal A Day (OMAD)

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Have you ever heard of the One Meal a Day diet (also known as OMAD)?

If you follow weight loss trends, then you may have come across this approach. To some, it may sound extreme and like something that would be more hassle than it is worth. But in fact, there are many advantages to this fasting style.

This pattern of eating can have some profound health benefits like weight loss, improving cognition, and preventing disease. Not to mention it can help you save things like time and money. And once you get used to it, it isn't nearly as hard as it sounds.

Below, I'll outline the top 23 benefits of OMAD.


But first, let me explain what OMAD is, how it works, and some important things to consider before jumping into this fasting strategy.

In this Article:

  1. How does OMAD work?
  2. Top 23 benefits of the OMAD diet
  3. Conclusion

How does OMAD work?

One meal a day (OMAD) is not so much a diet, but rather a particular version of intermittent fasting. Intermittent fasting involves alternating between periods of eating and periods of consuming no calories at all (also known as fasting).

As the name implies, with OMAD you eat only once per day. You spend 23 hours of the day fasting, and have a one-hour eating window. During that time, you eat your single meal. You consume all of the calories for your entire day during those 60 minutes.

The extended fasting period during OMAD is beneficial for the body for many reasons, many of which I will go into more below.

But one of the main things to understand is that when we fast, insulin levels in the body are able to drop. Correcting insulin resistance and blood sugar issues is essential in avoiding common health problems. Doing this through fasting can help solve a lot of problems throughout the body, and can help you with everything from weight loss to memory issues.

Who should try OMAD?

It is important to note that only people who have prior experience with intermittent fasting should try the OMAD diet. I do not advise going straight from your regular habits to a single meal per day. This will cause excessive stress on your body, which will only harm, rather than help you.

Build yourself up to the fasting schedule of one meal per day by gradually increasing the time you fast daily.

When is the best time to eat your one meal?

It is up to the individual to determine when is the best time to consume their calories for the day. Some people prefer to eat all of their calories at breakfast time, some at lunch, and some at dinner. There are many different viewpoints out there, and there is no absolute answer of what is best.

In my opinion, however, if you want to work with the body as much as possible, later in the day is preferred.

Our bodies spend much of the day under the control of the sympathetic branch of our nervous system. This system controls fight or flight and helps us respond and react to stress. So, during the day our bodies are naturally a little more stressed.

As the day goes on and we transition into night, the parasympathetic branch of the nervous system kicks in. This branch promotes rest and digestion. So, in the later part of the day, our bodies are better suited for good digestion.

This is one reason I recommend eating your one meal either later in the afternoon or in the evening.

Eating later in the day also makes it convenient to enjoy your meals with others. You can still participate in family dinner around the dining room table, go to a dinner party, or join friends out for dinner.

Avoiding nutrient deficiencies

Some versions of OMAD allow you to eat anything you want (really, anything at all) at your single meal. However, I recommend making that meal as nutrient-dense and full of hearty superfoods as possible.

Avoid carbs, and eat lots of healthy vegetables, along with healthy sources of fat and protein.

My recommended diet plan follows the idea of Healthy KetoTM, which is a healthy version of ketosis and fasting. It helps you provide your body with enough nutrients to stay healthy.

If you are concerned about nutrient deficiencies while doing OMAD, watch this video. In the video, I list the common symptoms that can occur early on when you start to become low in various nutrients.

It is important to make healthy food choices while eating only once a day. Make sure you are getting all the micronutrients and macronutrients your body needs in that short window.


Top 23 benefits of the OMAD diet

So, what are some of the best things you'll get out of eating one big meal per day?

Here are the top advantages to trying OMAD:

1. Save money

When you eat only one meal per day, there is no doubt that you will save money. I estimate your savings could be at least $600 per month. When you cut down on the amount of groceries you have to buy, as well as the number of times you eat out, the savings can be significant.

A man smiling as he saves money by putting money in a pink piggy bank.

2. Save time

People spend a lot of time on food. Whether it's due to grocery shopping, preparing, eating, cleaning up, or packing something for on the go, the work and time to make several meals a day adds up. Without as much time dedicated to food, you can do other things that are more productive and exciting to you.

3. Improve digestion

Fasting for so long each day can really help take the pressure off of the digestive system. It gives your gallbladder, stomach, pancreas, and large bowel a rest. The OMAD diet can be especially helpful for people with digestive issues, like IBS.

4. Boost the immune system

Long periods of fasting are a powerful way to increase immune activity. Whether you have allergies, autoimmune conditions, or inflammatory conditions, intermittent fasting is a great choice. In this video, watch me explain more about this link and about how fasting might even help fight cancer.

5. Increase autophagy

Autophagy refers to a process in the body in which damaged cell parts are recycled into new tissues. It also helps rid the body of things like viruses, mold, fungi, and candida. Fasting boosts this recycling and detoxifying process. This will help to strengthen the immune system and keep the body fresh and healthy. Learn more in this video.

6. Live longer

Fasting is a great anti-aging tool that promotes long, healthy living. This is linked to how fasting increases autophagy. It is also related to how it boosts human growth hormone, a potent anti-aging factor.

7. Reduce hunger

You might think that if you are limited to food only once a day, you'll be starving the rest of the day. But when you fully adapt to this way of eating and your body fully transitions into fat-burning mode, hunger actually goes away. You will be a lot less hungry overall.

8. Get rid of cravings

Once your body is fully keto-adapted, you will not experience cravings anymore. It takes a while to get there, but not having to fight cravings ever again is an excellent benefit.

9. Have great skin

This pattern of eating can help you look and feel great in your skin. Experience smoother, younger skin due to the anti-aging effects and the benefits of increased autophagy.

10. Increase energy

Wouldn't it feel great to experience light, bubbly energy? That is what you can look forward to when doing OMAD: tons of physical energy.

Two people jumping with arms in the air on the beach at sunset.

11. Improve mood

A lot of mood problems are due to underlying blood sugar problems. This is the case for things like depression and anxiety. So when you fast, and insulin and blood sugar issues get under control, your mood will come up and you will feel so much better.

12. Increase cognitive function

This pattern of eating is really great for boosting cognition. It can benefit things like dementia, poor memory, lack of focus, and trouble concentrating. Once your body is used to this style of eating, all of that will improve.

13. Decrease inflammatory conditions

Conditions such as arthritis, tendonitis, and bursitis can all be relieved when only eating once a day. This is because blood sugar issues are often at the root of inflammation. So when you correct those problems, the inflammation will come down.

14. Decrease blood pressure

High insulin is behind high blood pressure. OMAD will decrease insulin in the body, bringing your blood pressure down along with it.

15. Protect your arteries and heart

Intermittent fasting, especially one meal a day, helps protect your arteries. Again, this comes down to insulin levels. Insulin resistance and diabetes will all cause lots of problems with your arteries and can cause heart problems. Fixing that through prolonged fasting will support a healthy heart.

16. Improve dementia

As mentioned earlier, problems with insulin resistance can contribute to memory problems and this can contribute to dementia. Intermittent fasting can help improve these conditions. Learn more about the link between insulin and memory in this video.

17. Improve diabetes

Is your blood sugar out of control? Do you have diabetes? The ketogenic diet and intermittent fasting can help you improve your condition. A low-carb keto diet along with intermittent fasting is two great tools for diabetes. Watch me explain more in this video. It works for both type 1 and type 2 diabetes.

18. Fix fatty liver

This extreme style of intermittent fasting actually helps to take fat off of the liver. This can help to correct fatty liver disease. Learn more about reversing a fatty liver here.

19. Turn the body into a fat burning machine

One of the benefits people love the most about the OMAD diet is weight loss. When in full fasting mode, your body becomes well adapted to burning fat. When you eat this way, you will lose body fat and get a flatter belly.

20. Improve your personal discipline

The ability to withstand from any food consumption for 23 hours takes true willpower. Doing this extreme intermittent fasting schedule is a practice. It is one that takes a lot of self-discipline. See it as an exercise in strengthening your personal willpower and discipline.

A couple exercising together outside doing pushups and building muscle.

21. Improve muscles

You might be worried you'll harm your muscles if you don't eat for so long daily. However, fasting allows the growth hormone to be boosted, which is something that helps protect against muscle loss. In fact, fasting actually helps increase density and mass, not the other way around.

22. Fix metabolism

If you have a slow metabolism, then this is truly the style of eating that is meant for you. It helps to raise your metabolism and get fats off. Learn more about fixing a slow metabolism here.

23. Boost mental clarity

People who try the OMAD diet report feeling really, really good mentally. Some even report a euphoric-type feeling. In fact, once they start eating, that is when they actually feel worst. Fasting is a powerful way to experience better mental clarity and sharpness.



If you are willing to step out of your comfort zone and try something a bit out of the box - eating only once per day - you may be pleasantly surprised by the positive results.

There are countless health benefits to this particular form of fasting, as well as some practical conveniences as well. To review, some of these include:

  • Getting time and money back from food.
  • Protecting yourself against disease and common health issues.
  • Experiencing weight loss.
  • Feeling better mentally and physically.
  • Ditching constant hunger and cravings.

Whether you are interested in it for weight loss, convenience, energy levels, or something else, giving OMAD a try may well be worth your while.

I highly recommend combining OMAD with my keto diet guidelines. This means avoiding carbs, eating lots of nutrient-dense superfoods, and choosing good sources of fats and proteins. Learn more about my diet plan here.

Remember, I only suggest this diet if you build up to it slowly. Take your time with intermittent fasting, and gradually increase the amount of time you fast daily. Only once you've let your body adjust to fasting will you be able to do fast for 23 hours per day successfully.

Have you tried the OMAD diet before? What benefits did you experience? Share with us in the comments below.

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*Any comments on our blog or websites relating to weight loss results may or may not be typical and your results will vary depending on your diet and exercise habits.

***Always consult a professional before making any significant changes to your health.