Khaberni - Some celebrities, including Bruce Springsteen, Naomi Campbell, and Brooke Shields, follow the One Meal a Day (OMAD) system to maintain a slim figure. This system involves fasting for 23 hours and consuming a nutrient-rich meal within one hour, similar to intermittent fasting. Experts point out that its effects can vary among individuals, but it has potential benefits and risks.
Nutritionist Gina Hope explains that eating only one meal a day usually results in consuming fewer calories than the body burns, leading to weight loss. To maintain health, the meal should contain at least 1200–1400 calories to provide essential nutrients. It should include light proteins, complex carbohydrates, vegetables, and healthy fats, with variety to avoid nutritional deficiencies. It is advisable to drink water, tea, or black coffee during fasting.
After one month, an average-weight woman may lose about 2 kg, while a man might lose about 4 kg. After three months, weight loss could reach 6 kg for women and 12 kg for men. Eating a smaller meal may accelerate weight loss but increases the likelihood of losing muscle mass.
Studies indicate that intermittent fasting can lead to a loss of 1–2 kg of muscle over several months, reducing muscle tone even with fat loss.
The OMAD system offers other benefits, including fat burning, cellular renewal, increased focus, and improved gut health. Some people, particularly middle-aged men or those with prediabetes, might find the system particularly beneficial.
Risks
However, there are risks, including nutrient deficiencies, fatigue, eating disorders, hormonal disturbances, and muscle mass loss. Women in the premenopausal stage are more susceptible to these risks, as prolonged fasting can affect hormones and slow metabolism. Experts often advise using the system intermittently for a few days a month instead of daily commitment.
Exercise can be practiced during the system, but it is preferable to be light, such as walking, yoga, or swimming; intense training may hinder recovery. Timing the meal around physical activity helps, but the amount of energy may limit performance.
In summary, the OMAD system can support weight loss, focus, and gut health if implemented cautiously but carries risks to muscles, nutrition, and metabolism; therefore, it is preferred to be used short-term or intermittently instead of daily commitment.
