Health benefits and risks of eating one meal a day
OMAD or wide spreadly known as One Meal a Day. Nowadays very much heard in the news. You guessed it right by the title that is having a single meal in a day. No matter how much you are hungry. That sounds shocking for gluttons. One meal a day allows one to eat once in a single day and at a specific time of the day to have an effective result on the body. Many gym professionals suggest this to their clients for instant weight loss. It is a kind of intermittent fasting where people consume the right amount of calories and then remain on fasting for prolonged hours. Eating a meal at a single time is not easy, but it also gives one freedom to have anything of their choice.
Okay, one needs to understand the whole concept and know the working of One meal a day program before starting it. It is an extreme variation of intermittent fasting and very different from normal fastings. Many people follow this plan, have got positive and satisfying results. Here, people spend 1 hour on eating anything but the remaining 23 hours is for your daily life activities. A fixed ratio of 1: 23 obtained for this pattern where 1 denotes a single hour for eating and 23 indicates no food in this period.
WHEN ONE SHOULD EAT ONE MEAL A DAY
Yeah, this question is controversial, and no one can answer this accurately. But there are reasonable answers to this question. Eating a single meal in a day depends upon how the body reacts. No fixed time is written anywhere for this one meal. But people do set the time according to their activity as well as the metabolism of the body. So, you can choose a time and follow the same for the next coming days. You can have it during breakfast, lunch, or dinner time. The study suggests taking a meal is effective during the night than the day time.
In the day time, the sympathetic nervous system works, and it is to control the fight or flight hormone that helps one to react and respond under the stress conditions. That means the body is already engaged in some kind of activity. During the late evening or night time, the parasympathetic nervous system starts to control the body functioning. In the night, we perform the less strenuous activity, and it aids in proper digestion and maintaining the body at rest. So, it is preferred to take the meals during the night time. Again, I emphasize you eat the meal according to your body’s needs.
LOSING WEIGHT WHILE EATING ONE MEAL A DAY
Weight gain is the result of a calorie surplus diet—binge eating results in weight gain. Having a single meal in the whole day is a good idea to limit calorie intake and healthily promote weight loss. It also gives you the freedom to choose your favorite foods and drinks. Avoid misusing freedom. Choose your food wisely, which is highly nutritious and has the right amount of unsaturated fats for weight loss. Low carb- ketogenic diet is a good option for one meal a day. Yeah, you will get the desired result, but the plan should not continue for a long time. It is a temporary and result oriented. Long term intermittent fasting can harm the body.
HEALTH BENEFITS OF ONE MEAL A DAY
One meal a day diet is full of baskets of goodness. Fantastic health benefits easily achieved by self-discipline and satisfaction factor. Strong will helps in continuing the plan with a focussed mind. You can have great skin, decreasing hunger hormone, and helps in getting rid of cravings, reduces inflammatory condition, improves diabetes, and many more.
1. ESCALATE AUTOPHAGY AND LIVE LONGER
Everyone wants to live longer and disease-free. Any discomfort in the body disturbs the psychological and physical state of the body. One meal a day helps increase autophagy in the body, hence increase the lifespan of individuals. Autophagy is the process where damaged cells converted into new tissues, and this process is fast when the body is starving for hours—thousands of cells recycling every second. Later on, it helps in boosting the immunity of the body from the foreign antigens. One meal a day is effective against aging and prevents premature aging by killing oxidants formed in the body.
2. IMPROVES DIGESTION
Starving yourself for prolonged hours gives rest to the digestive system of the body. One meal a day lowers the activity of the stomach, liver, pancreas, gall bladder, intestines, and helps in reviving these organs. Many people suffer from gastrointestinal problems, and this can be a solution to the digestive disorders of the body. It is advantageous in irritable bowel syndrome and other digestive issues.
3. CURES FATTY LIVER
The liver ailment is a vulnerable disease in today’s scenario. Many people suffer from fatty liver issue due to wrong, unhealthy, processed foods, and irregular eating habits. One meal a day is an effective diet plan to fix the fatty liver issue in people. This type of fasting helps in getting rid of fat in the liver to its actual size and curing other liver diseases.
4. LOWERS THE RISK OF DEMENTIA
Dementia is common in old age when they tend to forget things due to lack of memory. Those who try one meal a day plan boost the cognitive functions of the brain, improving mental clarity and sharpness which later on helps in enhancing the concentration level, fixing the lack of memory issue, and better functioning of the brain.
5. BOOSTING THE METABOLISM AND MUSCLE GROWTH
One meal a day is the best tool to fix the issue of the slow rate of metabolism in the body. As fasting for longer hours burns the fat tissues, increasing the metabolic rate of the activity, and raising shredded abs. One meal a day helps to promote growth hormones in the body for the development of muscle density and preventing muscle loss further.
6. ENHANCE MOOD AND INCREASE IN ENERGY
One meal a day is excellent in improving the mood as well as taking out from stress and depressions. During the fast, the levels of insulin and blood glucose level are under constant value; hence it takes you in a good state of mind. Having a light meal keeps one active, light and energised throughout the day.
7. PROMOTE SELF DISCIPLINE
This extreme variation of intermittent fasting requires equal participation of the mind and body at the same time. Increase the power of self-control. If coordination fails, you also fail to get the desired result. One meal a day can be an elixir for all kind of problems. To complete the plan, you need a disciplined lifestyle. You should have patience and self-discipline qualities. If you are honest in following the program, you will achieve the set goal.
HEALTH RISKS ASSOCIATED WITH EATING ONE MEAL A DAY
There are few health risks associated with eating one meal a day if you have not awareness and enough knowledge about this. If you ignore consuming the fixed portions of the balanced diet, then you might encounter some problems while following this plan.
1. FEEL EXTREMELY WEAK, PALE, FRAGILE AND SHAKY
When you keep starving yourself, just lose weight and look slim and skinny. Fasting for longer duration makes one fatigue, feelings of weakness, and sometimes feels brain fog. One may also feel shakiness due to low blood pressure, and the face might turn pale in color. Low blood sugar levels in the body may turn fragile-looking.
2. CHANCES OF OVEREATING WHEN FELT EXTREME HUNGER
When you are on fast or diet for longer hours, you always crave for snacks and food. It is not a good sign. Extreme feelings of hunger might lead to binge eating, ultimately, to binge eating disorder. You can read here more about Binge Eating disorder. This might give birth to type 2 diabetes and obesity. After that you forget about your diet plan and full yourself painfully to the end, later on just feel ashamed of your act.
3. EXTREMELY TIRED, LACKING ENERGY AND ENTHUSIASM
The modern lifestyle is full of challenges and opportunities at the same time. So, one needs to recharge himself for the face-off. Feeling out of energy makes one exhausted and irritated. Lacking energy and enthusiasm in lifestyle can never bring positive attitude and a good mood. Eat good and stomach filing food that recharges yourself every time as to bring the maximum productivity. When you are lethargic you don’t enjoy your life but just become slave to yourself.
4. NUTRIENT DEFICIENCIES
Nutrition plays an integral part in the life of an individual. It is not possible to consume all the required and desired nutrients in single dining. There is a need to have a balance between the food chosen for the body with nutritional needs. For every cell to function appropriately, enzymes play an active role, and the nutrition-rich diets provide the backbone. If someone becomes nutrition deficient and they are easily vulnerable to the various number of diseases. Very common is anemia due to lack of iron cells
5. LACK IN CONCENTRATION
When you do not consume enough food and nutritional drinks, your brain does not function properly. The reason behind this is; you face difficulty in concentrating things and tasks assigned to you. To do mind tasks and physical activity, you need enough calories and strength to complete it on time without losing concentration. It might destruct your professional life at some point in time.
CELEBRITIES WHO TRIED EATING ONE MEAL A DAY
Celebrities have also tried this type of fasting and have got good results. They took care of their balance diet that included healthy fats, lean proteins, and large portions of veggies. Here are the names of a few celebrities who might inspire you in achieving your target.
- Jennifer Lopez
- Hugh Jackman
- Nicole Kidman
- Benedict Cumberbatch
Remember one thing; the intermittent fasting is including for a short period. It should not continue for a long time; otherwise, it can harm our psychological order and cognitive ability. The studies still not suggest and shows evidence for its health benefits. There are many more healthy ways to lose weight Like doing Simple exercise and you can also do these. Even some nutritionists and dieticians do not endorse and recommend one meal a day plan. It is best to meet a nutritionist and take precautions if you have any underlying medical condition. It will be also good if you perform this under the trainee or any gym professional.
We hope this article helped you to know about Health benefits and risks of eating one meal a day. You may also want to see our guide on How to do a Proper Plank for shredded six-pack abs and Top 15 squats variations for maximum health benefit