The One Meal a Day (or OMAD) diet is exactly what it sounds like. You eat just one meal per day, fasting for the remaining hours. As with most fad diets, it’s often marketed as an easy way to cut calories, lose weight, and simplify mealtimes. But is it really a sustainable or healthy approach? According to Hannah Gilbert, Accredited Dietitian and Senior Product Development Manager at Youfoodz, the answer is a firm no.

“The OMAD diet, where you only eat one meal a day, might sound like a simple way to cut calories, but it often does more harm than good,” says Gilbert. While it may seem like a straightforward way to manage intake, the long gaps between meals can have serious downsides, both physically and mentally.

(More than) One downside of the OMAD Diet

One of the biggest issues with OMAD is the way it impacts mood and decision-making around food. “Going for stretches without food can really impact your mood – making it harder to make healthy choices when you finally do eat,” Gilbert explains. Research backs this up, showing that calorie deprivation can impair cognitive function and increase irritability. When hunger takes over, people often turn to indulgent, high-calorie foods instead of making balanced choices.

Beyond mood swings, prolonged fasting can also drain your energy. “It can also mess with your energy levels and make everyday tasks feel more difficult,” says Gilbert. Whether it’s concentrating at work, staying active, or simply getting through daily responsibilities, running on empty can make everything feel like a struggle.

Good, balanced, best

The human body thrives on consistent fuel rather than extreme fasting. “Your body functions best when it gets steady fuel throughout the day,” Gilbert explains. This doesn’t mean constant snacking or overeating, but rather a balanced approach that ensures the body receives nutrients at regular intervals.

For those looking to eat mindfully without the hassle of planning, Gilbert suggests turning to convenient, healthy alternatives rather than extreme diets. “Trying to eat more mindfully doesn’t need to mean extreme effort or rigidity – you can ease the burden through convenient options, like Youfoodz,” she says.

Pre-prepared, portion-controlled meals can help take the stress out of healthy eating, ensuring that people get the nutrition they need without resorting to drastic measures like OMAD. “Ready-to-heat, balanced meals take the guesswork out of healthy eating, giving you nutritious, portion-controlled options without the effort of cooking or planning. It’s an easy way to stay on track without going to extremes.”

The OMAD Diet verdict

While OMAD might seem like a quick fix, the reality is that extreme fasting can negatively impact mood, energy, and decision-making. Instead of restricting meals to an unhealthy extreme, the key to sustainable health is consistency and balance. As Gilbert highlights, mindful eating doesn’t have to be complicated or restrictive – it’s about nourishing the body in a way that supports overall well-being.