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Guidance on Intermittent Fasting OMAD
I am keen on starting OMAD Intermittent Fasting (eating between 9pm to 10pm). I have tried it for a month before and observed good results in terms of reduction in weight and inches. Better energy levels and overall good feeling. Did not face any adverse effects like feeling drained out or weakness. Except of feeling hungry between 4.30 pm to 5.30pm. Now I want to start it again with better scientific approach and guidance. Please let me know where can I get consultation for the same.
Answers (12)
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Hello,
OMAD is not a sustainable approach to lose weight and keep it off. The more you will follow it the more you will gain after. The reason you didn't get any side effects is you did it for a month, after a month of following OMAD people start repleting the nutrient reserves from the body leading to deficiencies.
Why OMAD is not the best approach in the long run?
1. It doesnot fulfill the nutrient requirements to be met in a day
2. Can lead to severe constipation
3. Lack of nutrients can also make you malnourished and much more
Now malnutrition alone is a big concern, it might amaze you to know that it is far more dangerous than obesity.
To lose healthy weight and keep it off without being strict you need a dietitian's help.
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Book a consultation with me to get personalised plans and get best results
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While OMAD (One Meal a Day) may initially show quick weight loss due to calorie restriction, it is not a sustainable or metabolically supportive approach for most people. Over time, it can negatively affect metabolism, energy levels, and body composition.
Why OMAD may backfire (Pointers):
- Long fasting hours increase stress hormones like cortisol, which can promote fat storage, especially around the abdomen.
- Eating all calories in one meal can overwhelm digestion and reduce nutrient absorption.
- Prolonged under-fueling signals the body to conserve energy, causing metabolic slowdown and weight-loss plateaus.
- Muscle loss risk increases due to inadequate protein distribution, which further lowers metabolic rate.
- Hunger spikes later in the day can lead to poor food choices and inconsistency.
What works better:
- Opt for small, frequent meals spaced through the day.
- Each meal should include complex carbohydrates, lean protein, and healthy fats.
- Prioritise adequate sleep, hydration, and regular physical activity.
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If you require a personalized diet plan which help you achieve sustainable weight loss, reach out to us.
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You can consult with me about the same
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Intermittent fasting is great.
OMAD is good too but depends on your goals, metabolism and blood work. Doing it long term may not be sustainable.
You can book a consult with me and I can guide you
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Hi
Please book a video consult with me through the app. We can look into your current diet, lifestyle, medical history to decide the best way to reach your goal.
Thanks
Meenu
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Consult on app personally regarding same. Its not suitable if vata imbalance in the body
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Ms. Mini Thomas
Dietitian/Nutritionist
21 yrs exp
Chennai
Kindly contact personally for a consultation and customized diet plan
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Ms. Neema Yadav
Dietitian/Nutritionist
5 yrs exp
Kolhapur
Better options
Best : 6:30 -7:30 pm
Okay: 7:30-8:00 pm
Ray to avoid after 8:30-9:00 pm ( causes more hunger next day + poor sleep + fat storage )
Why you got hungry at 4:30-5:30 pm
Too low protein in diet
Too low fiber and fat
Low electrolytes
Stress or poor sleep
Step 1 do a soft start (7-10 days )
Week 1 18:6 fasting ( 2 meals :1:00 PM& 7:00 pm )
Then move to OMAD at 7 pm
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Please connect over consultation for detailed discussion to help better
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Ms. Moumita Dutta
Dietitian/Nutritionist
10 yrs exp
Kolkata
Intermittent fasting is ok but it depends on you physical condition. You may contact for a personalised diet advice. For healthy tips follow my YouTube▶️ channel Dietitian Moumita Dutta https://youtube.com/@moumitadutta9588?si=APjGJbdwZh7oQG96
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Ms. Ridhima Dhingra
Dietitian/Nutritionist
22 yrs exp
Bangalore
Depends n what’s your goal , Omar can give a weight loss but along with fat one will also lose muscle and it’s not sustainable but then depends on your particular case , you medical condition , current weight , etc
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You can book a consult through practo
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