Not Suitable for Everyone, IPB University Nutritionist Reveals Who Can Follow the OMAD Diet
Extreme diets are becoming increasingly popular as a shortcut to weight loss, one of which is the one meal a day (OMAD) diet. Although it is currently in the spotlight, IPB University nutritionist, Prof Sri Anna Marliyati reminds the public to be careful when following this diet, especially for beginners.
The OMAD diet is an extreme form of intermittent fasting, involving only one meal per day. Prof Anna explains that such a diet is not suitable for everyone and carries the risk of causing health issues if undertaken without proper preparation and understanding.
“The OMAD diet should not be done carelessly, especially by individuals who are new to fasting. It should be done with caution, especially for beginners,” she explained.
There is a reason for this. According to her, it can lead to health problems such as lack of energy and malnutrition, low blood sugar (hypoglycemia), and stomach problems because the stomach is left empty for too long.
According to Prof Anna, OMAD is relatively safe only for healthy adults who are not pregnant or breastfeeding, have no history of eating disorders, do not suffer from chronic diseases such as diabetes or severe gastritis, and have normal nutritional status and are not anemic.
On the contrary, this diet is not recommended for children and adolescents under the age of 18 because they are still growing and need a balanced nutritional intake throughout the day. Pregnant women, nursing mothers, and the elderly are also not advised to follow OMAD because they are at risk of energy deficiency, hypoglycemia, muscle mass loss, and dehydration.
“OMAD can be considered for healthy adults aged 20 and above who have specific goals, such as losing weight due to obesity. With this diet, energy intake is expected to decrease so that weight can be reduced gradually,” said Prof Anna.
However, she emphasized the importance of an adaptation phase before undergoing extreme fasting. “Before trying OMAD with a fast of around 22–23 hours, it is best to start with a lighter intermittent fast (IF), such as a 12–14-hour fast. This is so that the stomach and body can get used to it first,” she explained.
She also reminded us that the quality of food is crucial in the OMAD pattern. “Since all daily energy and nutrient needs are consumed in just one meal, the menu must be nutrient-dense, balanced, and easy to digest,” she said.
Recommended Menu
In one serving of OMAD, Prof Anna recommends high quality protein to prevent muscle loss, such as fish, eggs, skinless chicken breast, lean meat, tofu, and tempeh.
Then complex carbohydrates such as brown rice, sweet potatoes, oats, or corn are needed as a source of sustainable energy. Meanwhile, healthy fats from avocados, olive oil, nuts, and fatty fish help maintain satiety and hormonal balance.
High-fiber vegetables must be consumed to fill at least half of the plate, complemented with sufficient fruit to avoid excessive sugar intake. In addition, adequate fluid and electrolyte intake must also be considered through consumption of water, clear soup, or broth.
“What needs to be limited are excessive fried foods, sweet drinks, ultra-processed foods (UPF), and foods that are too spicy or acidic, as they carry the risk of triggering stomach issues,” she added.
Prof Anna also outlined several risks of OMAD if done too early or improperly, including hypoglycemia, digestive issues, muscle mass loss, micronutrient deficiencies, and the risk of binge eating (eating too much, difficulty controlling portions) when mealtime arrives.
As a safer alternative for weight management and metabolic health, she recommends a 12–14-hour fasting pattern, three meals a day with one to two healthy snacks, or intermittent fasting 16:8, which is considered more moderate compared to OMAD.
“The core thing is that diets must be tailored to individual physical conditions and needs, not just following trends,” concluded Prof Anna. (dh) (IAAS/KQA)
