Q&A: What is OMAD and is it healthy?

Plate with cooked salmon and veggies on blank table

Q: What is OMAD and is it healthy?

A: OMAD means One Meal A Day. The “One Meal a Day” diet is gaining popularity for its simplicity and supposed benefits. The premise behind this eating plan is that you eat one meal a day—ONE meal, that’s it! You have a 1-hour eating window, where you consume your single meal, but the other 23 hours are spent in a fasted state. This means no calories whatsoever, including beverages!

During this 1-hour eating window, you can eat or drink whatever you want (including ice cream, french fries, and wine), and you can eat as much as you want. Yes, that right, any food, and any amount—as long as you do so during your scheduled mealtime. Some modifications include only eating as much as you can fit on one dinner plate, or only piling your plate up to 3″ high. Regardless of the specifics, the underlying belief is that you can only consume so many calories in one hour, and that amount will always be less than you burn for the other 23, therefore having a calorie deficit for the day and leading to weight loss.

We took this question straight to our nutritionist, Jenn. Here is what she had to say:

This 23:1 fasting:eating plan screams extreme to me! Here are some reasons why:

  • In terms of blood sugar management, this eating style could be very damaging. During the one hour window in which any food—in any amount—is consumed, your blood sugar levels would spike substantially.
  • When I try and imagine someone spending nearly the entire day avoiding food and beverages altogether, I see a trend that’s entirely unsustainable in the long term.
  • Eating in this way could be very isolating; resulting in missed social engagements, due to food avoidance.
  • Such dietary restriction could encourage an unhealthy relationship with food.
  • A diet such as this could lead to binge eating, a preoccupation with food in general, extreme hunger and low energy during the 23 hour fasting period.
  • If someone was to choose highly processed foods (high in refined sugar and salt) for their one-meal, it could easily lead to nutritional deficiencies.

Here is our favorite quote from Jenn: it all just seems so ridiculous! As I’m researching this, I feel like I’m being punked!

We agree with you, Jenn. This diet seems about as far from balanced as you can get. At Mountain Trek, we believe, and have proven, that eating a balanced diet is not only the most effective for increasing energy levels, balancing hormones, and weight loss, it is sustainable. Our plan incorporates intermittent fasting, but we follow a “12 on, 12 off” schedule, eating for the first 12 hours of our day (ideally from 6 am to 6 pm) and then fasting for the next 12 hours. This promotes better sleep, reduces calorie storage, lowers LDL cholesterol levels, and reduces the potential for insulin resistance (precursor to type 2 diabetes).

Eating during the day is important. Your body and brain are most active for the first 12 hours of your day, and they both need fuel to operate. We break our calorie intake during those 12 hours into 6 meals, starting with a smoothie immediately upon waking (ideally within 30 minutes). Continuing to eat every 2-3 hours allows us to stay ahead of hunger (when we make poor decisions) and ultimately, balance both our energy levels (no highs and crashes) and hormones. The end result is a sustainable balanced, nutritious plan that feeds our bodies the calories we need when we need them.


What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning hiking-based health retreat, immersed in the lush nature of British Columbia, will help you detox, unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below: