Nutrition Diet: How to get used to eating one meal a day?

October 18, 2025 •

4 min read

Research indicates that intermittent fasting, including the one-meal-a-day (OMAD) approach, can be an effective weight-loss strategy by reducing overall calorie intake. If you are considering this method, knowing how to get used to eating one meal a day is crucial for a smooth and sustainable transition.

Quick Summary

This article outlines a step-by-step approach for adapting to a one meal a day (OMAD) diet. It details the process for transitioning gradually, strategies for managing hunger and cravings, and emphasizes the importance of a nutrient-dense meal. It also explores the potential benefits, risks, and long-term sustainability of this eating pattern.

Key Points

Start Gradually: Ease into OMAD by progressively lengthening your fasting window, starting with less restrictive intermittent fasting methods like 16:8.
Prioritize Nutrition: Since you only have one meal, make it count by including a wide variety of protein, healthy fats, fiber, and complex carbohydrates to meet your daily needs.
Stay Hydrated: Consuming plenty of calorie-free fluids like water, black coffee, and herbal teas is essential for managing hunger and maintaining energy during the fasting period.
Listen to Your Body: Pay attention to how you feel and adjust your approach if you experience persistent fatigue, dizziness, or irritability, as OMAD may not be suitable for everyone.
Plan Your Meal: Preparing and planning your single, nutrient-dense meal in advance helps prevent impulsive, unhealthy choices and ensures you are getting the proper fuel.
Consider Sustainability: For many, OMAD is not a long-term solution. Cycling it with other eating patterns or adopting a more moderate approach can be more sustainable and beneficial over time.

The one-meal-a-day (OMAD) diet is an extreme form of intermittent fasting, characterized by a 23-hour daily fasting window and a single 1-hour eating window. While its simplicity and potential for rapid weight loss are attractive, the transition can be challenging, involving significant mental and physiological adjustments. For a successful and healthy adaptation, a gradual approach, careful meal planning, and attention to your body's signals are essential.

How to Transition Gradually to One Meal a Day

Jumping directly into a 23-hour fasting schedule can be difficult and lead to negative side effects like fatigue and intense hunger. A phased, step-by-step approach allows your body to adapt slowly, increasing your chances of long-term success.

Start with the 16:8 Method: Begin by fasting for 16 hours each day and eating within an 8-hour window. This could involve skipping breakfast and eating lunch and dinner within that time frame. This allows your body to get used to extended periods without food.
Move to 18:6 or 20:4: Once comfortable with the 16:8 window, gradually shorten your eating period. For example, transition to an 18-hour fast and a 6-hour eating window, and then to a 20-hour fast with a 4-hour window.
Try Shorter OMAD Trials: After acclimatizing to a shorter eating window, attempt OMAD for a short period, such as one or two weeks at a time. This allows you to test your tolerance and observe how your body responds.
Listen to Your Body: Pay close attention to how you feel. If you experience persistent fatigue, dizziness, or intense irritability, consider adjusting your approach or reverting to a less restrictive fasting method. OMAD is not suitable for everyone, and your well-being should be the priority.

Crafting a Nutritionally Complete OMAD Meal

Since all your daily nutrition comes from one meal, its quality is paramount. A poorly planned OMAD meal can lead to nutritional deficiencies and potential health risks. Focusing on nutrient-dense, whole foods is key.

Example of a Balanced OMAD Meal:

Protein: Grilled salmon, which is rich in protein and omega-3 fatty acids, or a serving of chicken breast or tofu.
Complex Carbohydrates: Quinoa, brown rice, or a large sweet potato for sustained energy.
Vegetables: A large portion of roasted vegetables like broccoli and asparagus, cooked with olive oil, to provide essential vitamins and fiber.
Healthy Fats: Half an avocado or a handful of nuts and seeds for satiety.

Managing Hunger and Energy Levels

Initial hunger and cravings are a normal part of the adjustment period. Fortunately, several strategies can help you manage them and maintain stable energy throughout the day.

Hydration is Key: Drink plenty of water throughout your fasting window. This helps manage hunger pangs and keeps you hydrated, which is vital for energy levels and mental performance.
Calorie-Free Beverages: Unsweetened black coffee and herbal teas can help suppress appetite and provide a mental boost without breaking your fast.
Plan Ahead: Knowing exactly what you will eat for your single meal can reduce decision fatigue and the temptation to binge on unhealthy foods.
Keep Stress Low: High stress levels can increase hunger and cravings. Incorporate stress-relief methods like walking, journaling, or meditation during the fasting period.

Potential Benefits and Risks of the OMAD Diet


Aspect	Potential Benefits of OMAD	Potential Risks of OMAD
Weight Loss	Reduces overall calorie intake, which creates a calorie deficit and can lead to weight loss.	Can lead to a loss of lean muscle mass, especially if the single meal is not protein-rich or sufficient in calories.
Metabolic Health	May improve insulin sensitivity and support better blood sugar control, especially in individuals with prediabetes or obesity.	Studies have observed elevated LDL cholesterol and higher blood pressure levels in some participants, indicating potential adverse metabolic effects.
Hunger/Cravings	Can lead to an adaptation where the body becomes more efficient at burning fat for energy, which may reduce hunger over time.	Prolonged fasting can increase the appetite-stimulating hormone ghrelin, leading to intense hunger, cravings, and potential binge-eating.
Nutrient Intake	Simplifies eating and meal preparation.	Very challenging to consume all necessary micronutrients in one sitting, leading to potential deficiencies.
Mental Clarity	Some people report improved mental focus and clarity during the fasting period.	Can cause brain fog, difficulty concentrating, irritability, and mood swings, particularly during the initial adjustment phase.

Sustaining OMAD for Long-Term Success

While OMAD can be effective for short-term goals, many health professionals advise against it as a long-term, daily practice due to its extreme nature and potential risks. For many, a more moderate intermittent fasting schedule, like 16:8, is more sustainable and offers similar benefits. If you do decide to continue OMAD, consider the following:

Nutritional Planning: Work with a healthcare professional or registered dietitian to create a comprehensive meal plan to avoid nutrient deficiencies. Supplements might be necessary.
Flexibility: You don't have to follow OMAD every single day. Incorporating it a few days a week and cycling it with a less restrictive eating pattern can improve sustainability and adherence.
Monitor Your Health: Pay attention to how your body is responding. Regularly check for signs of fatigue, muscle loss, or other negative health markers. If OMAD is not working for you, it's okay to stop and try a different approach.

Conclusion

Making the shift to eating one meal a day requires a mindful and gradual approach. By easing into longer fasting periods, prioritizing a nutrient-dense and balanced meal, and using strategies to manage hunger, you can give your body the best chance to adapt. However, it's vital to acknowledge the potential downsides, including the risk of nutrient deficiencies and the challenge of long-term sustainability. Before beginning, consulting a healthcare professional is strongly recommended to ensure it aligns with your individual health needs and goals. Remember, the healthiest eating pattern is the one that is both effective and sustainable for your body and lifestyle.

For further information on intermittent fasting and its different approaches, you can visit Healthline's comprehensive guide.

Frequently Asked Questions

For most healthy adults, occasional OMAD is generally safe. However, due to the risk of nutrient deficiencies, high cholesterol, and potential metabolic disruptions, many health professionals advise against it as a long-term daily practice. It is not recommended for children, pregnant women, or those with underlying medical conditions.

Your single meal should be packed with nutrient-dense, whole foods. Aim for a balanced plate that includes a lean protein source (e.g., fish, chicken), healthy fats (avocado, nuts), complex carbs (quinoa, sweet potatoes), and plenty of vegetables for fiber.

Staying well-hydrated with plenty of water and calorie-free beverages like black coffee or herbal tea is highly effective. Transitioning gradually from shorter fasting windows also helps your body adapt to the new rhythm and reduces intense hunger pangs.

During your 23-hour fasting window, you can consume water, black coffee, and unsweetened teas. These zero-calorie beverages will not break your fast and can help curb hunger and boost energy.

Some research indicates that prolonged or extreme calorie restriction can potentially slow down your metabolism as your body enters a 'survival mode'. However, the effect varies by individual, and for many, the metabolic boost from fasting periods can offset this.

OMAD can be extremely dangerous for individuals with diabetes, particularly those on blood-sugar-lowering medication. The diet can cause dangerous fluctuations in blood sugar levels. A person with diabetes should not attempt OMAD without strict medical supervision.

Planning your meal to coincide with social events, such as a family dinner, can help. The flexibility of OMAD means you can choose the time that works best for your schedule and social commitments, rather than adhering to a rigid, fixed schedule.