At the start of a New Year, many people are motivated to make lifestyle changes, especially after indulging during the festive season.
Some opt to abstain from alcohol for a month or even the entire year. Others might start a new fitness regime or take up a new hobby. It’s not uncommon to know someone who is fully committed to the ‘New Year, New Me’ mantra.
While it’s a great opportunity to begin a weight loss journey or improve lifestyle habits, diving into an extreme diet may not always be the best approach.
One such extreme diet is the OMAD (One Meal A Day) plan, which may seem like a quick weight loss solution, but research suggests it is not ideal for your body.
OMAD is a form of intermittent fasting where individuals consume calories within a short time frame.
This fasting method is referred to as 23:1, meaning a person fasts for 23 hours and eats during a one-hour window. Typically, those on the OMAD diet eat their meal in the evening, then fast until the next evening.
While it might appear to be a simple weight loss strategy, a 2019 study indicates that skipping breakfast may impair glucose control later in the day and elevate the risk of type 2 diabetes.
Followers of this diet report benefits such as rapid weight loss, no need for calorie counting, and no food restrictions. However, there is limited evidence supporting that one meal a day effectively promotes weight loss.
There are also several risks involved. This type of diet can lead to extreme hunger, fatigue from low energy, weakness or irritability due to decreased blood sugar levels, and difficulty concentrating.
Additionally, it can be challenging to consume adequate nutrition within a one-hour timeframe, and for some, this diet might contribute to disordered eating patterns.
If you’re seeking to establish a new routine for the New Year, aiming for a balanced diet and a healthy lifestyle is the better path.
The NHS recommends initiating a weight loss journey by making small, manageable changes to your diet and portion sizes. Calorie counting can be helpful for some, alongside engaging in regular physical activity.