How Many Days Per Week Should I Do OMAD?

December 7, 2025 •

4 min read

The One Meal A Day (OMAD) diet involves a fasting period of approximately 23 hours, followed by a single one-hour eating window. This extreme form of intermittent fasting has garnered attention for its potential to aid weight loss and simplify meal timing. However, the ideal frequency for doing OMAD is a critical question for many, as sustained, daily OMAD may carry significant risks.

Quick Summary

The ideal frequency for the OMAD diet is highly individualized, depending on goals and tolerance. A cyclical approach with designated refeed days is often safer and more sustainable than daily OMAD, which can risk nutrient deficiency and fatigue.

Key Points

Start Cyclically: Beginners should start with OMAD just a few days per week (2-3) to allow the body to adapt and ensure long-term sustainability.
Listen to Your Body: Pay attention to signals like persistent fatigue, irritability, or sleep issues. These may indicate that daily OMAD is too extreme for you.
Prioritize Nutrient Density: Whether daily or cyclical, your one meal must be packed with protein, healthy fats, complex carbs, and fiber to avoid nutritional deficiencies.
Daily OMAD is High Risk: Practicing OMAD every day increases the risk of nutrient deficiencies, fatigue, and potential long-term metabolic issues.
Flexibility is Key: A cyclical approach allows for more social flexibility and can prevent the burnout often associated with highly restrictive diets.
Hydrate Constantly: Drink plenty of water and other zero-calorie beverages throughout your fasting period to manage hunger and stay hydrated.

Understanding the OMAD Approach

One Meal A Day, or OMAD, is a form of time-restricted eating where all of your daily calories are consumed within a single, condensed eating window. The appeal for many lies in its simplicity, potentially leading to a natural calorie deficit and metabolic benefits associated with extended fasting, such as increased fat burning. While proponents tout its benefits, determining the optimal frequency is not a one-size-fits-all matter and requires careful consideration of potential downsides.

Daily OMAD: The High-Intensity Approach

Some individuals choose to practice OMAD every day for aggressive weight loss or lifestyle simplification. However, health experts frequently caution against this approach for the long term, citing concerns about sustainability and nutritional adequacy.

Potential Benefits of Daily OMAD

Rapid Weight Loss: The significant daily calorie restriction can lead to faster initial weight loss results.
Enhanced Autophagy: Extended daily fasting may promote autophagy, a cellular cleansing process, potentially offering long-term health benefits.
Simplified Lifestyle: A daily OMAD routine removes the need for frequent meal preparation and planning.

Significant Risks of Daily OMAD

Nutrient Deficiencies: Consuming all essential vitamins, minerals, protein, and fiber in a single meal is extremely challenging and can lead to long-term deficiencies.
Fatigue and Low Energy: Many people experience intense hunger, headaches, dizziness, and fatigue during the long fasting window.
Muscle Loss: Inadequate protein intake combined with prolonged fasting can increase the risk of losing lean muscle mass, especially without proper exercise.
Risk of Binge Eating: Extreme hunger can lead to overeating or making poor food choices during the single meal, potentially negating weight loss efforts.

The Cyclical Approach: OMAD a Few Days per Week

A more sustainable and safer strategy for many is to incorporate OMAD on a cyclical basis, such as 3 to 5 days per week. This approach allows for the benefits of fasting without the constant pressure and potential health risks of a daily routine. On non-OMAD days, a more forgiving intermittent fasting schedule like 16:8 or a normal, balanced eating pattern can be followed.

Benefits of Cyclical OMAD

Improved Sustainability: Breaking up the strict OMAD routine makes it easier to stick with long-term, reducing the risk of burnout.
Better Nutrient Intake: Normal eating on non-OMAD days provides more opportunity to consume a wider variety of nutrients and hit daily caloric needs more easily.
Hormonal Regulation: Regular 'refeed' days can help prevent the metabolic slowdown that can occur with continuous, severe calorie restriction.
Social Flexibility: A cyclical schedule allows for more flexibility with social events and family dinners.

Comparison Table: Daily vs. Cyclical OMAD


Feature	Daily OMAD (7 days/week)	Cyclical OMAD (e.g., 3-5 days/week)
Sustainability	Low for most people; high dropout rate due to intensity.	Higher; easier to integrate long-term into a normal lifestyle.
Nutritional Risk	High; very difficult to meet all nutrient needs in one meal, increasing risk of deficiencies.	Lower; refeed days provide opportunities to consume a wider range of nutrients.
Flexibility	Very low; strict adherence to the one-meal rule, can impact social plans.	High; allows for flexibility on non-OMAD days for social events and varied diets.
Energy Levels	Prone to spikes and crashes; risk of extreme hunger, headaches, and fatigue.	More stable; fewer extreme hunger swings and less risk of sustained lethargy.

Sample Weekly Schedules for OMAD

Your optimal schedule depends on your goals, fitness level, and how your body responds. Here are some examples of how to integrate OMAD into your week:

For Beginners: Start with a non-consecutive schedule to give your body a chance to adapt.

Monday: OMAD
Tuesday: 16:8 Intermittent Fasting
Wednesday: OMAD
Thursday: 16:8 Intermittent Fasting
Friday: OMAD
Saturday & Sunday: Normal eating or a less restrictive schedule

For Weight Loss: A more frequent schedule can accelerate fat loss while still allowing for recovery.

Monday: OMAD
Tuesday: OMAD
Wednesday: 16:8 or normal eating
Thursday: OMAD
Friday: OMAD
Saturday: Normal eating or refeed day
Sunday: OMAD

Listening to Your Body: The Ultimate Guide

No dietary protocol is universally suitable. Your body will provide clear signals about whether your chosen frequency is working. Monitoring these signals is crucial for long-term health and success.

Red Flags to Watch For:

Persistent Fatigue or Irritability: If your energy levels are consistently low or you find yourself feeling 'hangry' and irritable, your approach might be too aggressive.
Sleep Disturbances: Restrictive eating can negatively impact sleep quality.
Digestive Issues: Cramming all your food into one sitting can cause bloating or other digestive discomfort.
Obsessive Thoughts about Food: If OMAD is leading to unhealthy, obsessive thoughts about your next meal, it may be causing a disordered eating pattern.

Before embarking on any significant dietary change, it is wise to consult a healthcare professional. For those with underlying health conditions, such as diabetes, daily OMAD can be particularly dangerous and should only be undertaken with medical supervision. Listening to your body, starting gradually, and prioritizing nutrient density are far more important than adhering to a strict, daily OMAD regimen. For more information on health benefits, risks, and sustainable methods of intermittent fasting, a good resource is provided by Healthline on their One Meal a Day Diet article.

Conclusion

The question of how many days per week you should do OMAD has no single answer; it depends entirely on your individual circumstances. While daily OMAD can offer rapid results, its sustainability is low, and its potential for nutrient deficiency and fatigue is high. For most people, a cyclical approach—practicing OMAD 2 to 5 days per week alongside other forms of intermittent fasting or regular eating—is a safer, more manageable, and more sustainable long-term strategy. Ultimately, success with OMAD is about building a routine that aligns with your health goals without compromising your well-being. Focusing on nutrient-dense meals, staying hydrated, and being mindful of your body's feedback will lead to the best results.

Frequently Asked Questions

While some people do practice daily OMAD, health professionals often do not recommend it as a long-term strategy. The extreme restriction increases the risk of nutrient deficiencies, binge eating, and fatigue.

Yes, absolutely. Practicing OMAD cyclically, such as 2-5 days a week, can still help you lose weight by creating a calorie deficit over time. This approach is often more sustainable and less risky than doing it every day.

The biggest risks include potential nutrient deficiencies, fatigue, mood swings due to blood sugar drops, and the possibility of losing muscle mass rather than just fat.

The best time for your eating window is a personal choice based on your schedule and preferences. Many prefer the evening to align with social or family meals, while others prefer midday to boost energy for the rest of the afternoon.

Your meal should be well-balanced and nutrient-dense, including a combination of lean proteins (chicken, fish), healthy fats (avocado, olive oil), complex carbohydrates (sweet potatoes, brown rice), and plenty of vegetables.

Refeed days are planned days with increased calorie intake, often from carbohydrates, to prevent a weight loss plateau and replenish glycogen stores. They are a controlled, strategic part of a cyclical diet, unlike unplanned cheat days.

OMAD is not suitable for everyone. This includes those who are pregnant or breastfeeding, children, and individuals with a history of eating disorders or medical conditions like diabetes.