Bruce Springsteen is still rocking those skinny jeans at 75 thanks to it. Jack Dorsey swore by it during his days as the Twitter top boss (before it became X). Closer home, Shah Rukh Khan, who’ll be 60 in a year, is defying age like it’s just another role he’s mastered. What’s fuelling their energy? It’s not a high-tech cryo chamber or an exclusive Swiss clinic, but something decidedly more straightforward: OMAD—one meal a day.
Think of it as intermittent fasting on steroids. You fast for 23 hours, surviving only on water and non-calorific beverages, like black coffee, and feast like royalty during a one-hour window. And this eating pattern has become increasingly popular in recent times. While weight loss might be the initial draw, OMAD’s devotees report benefits that extend far beyond the physical. Dorsey credited the practice with giving him enhanced mental clarity, which helped him in high-stakes decision making. “The first week is an adjustment,” he once shared on his platform, “but then something clicks. Your focus becomes laser-sharp.” For Vidhi Satyen, a Dubai-based homemaker, OMAD transformed her digestive health. “The bloating disappeared, my energy levels increased, and I felt satiated and content. Plus, I shed 25-28 kgs in just a year—with zero side effects,” she shares.
While research on the specific benefits of OMAD as opposed to more traditional fasting is still emerging, in 2016, Japanese cell biologist Yoshinori Ohsumi won the Nobel Prize in Medicine for his work on autophagy—the process by which cells destroy and rejuvenate their components. Prolonged fasting triggers autophagy, promoting cell renewal and potentially slowing down the ageing process. This potentially explains why practitioners of OMAD report feeling years younger.
However, medical experts advise caution. Mumbai-based Dr Vishakha Shivdasani, who specialises in longevity and disease reversal, emphasises that children, pregnant or breastfeeding women, the elderly, and those with eating disorders should, without a doubt, avoid OMAD. Additionally, it may not be ideal for those on medication that requires food, such as certain diabetic treatments. “OMAD can be beneficial if you want to shed fat, but it needs to be practised under medical guidance and not as a daily routine. I recommend it once a week to maintain metabolic flexibility,” she explains. This way, the body can alternate between burning fat (ketosis) and carbs, which is vital for preventing metabolic dysfunction.
For women, practicing OMAD regularly can lead to hormonal imbalances, worsened thyroid conditions, and disrupted cycles, especially during the premenstrual phase, when a higher calorie intake is naturally needed. “I do allow my hypothyroidic patients to follow OMAD, but there is a protocol they need to follow, and I ensure they don’t do it more than once a week,” says Shivdasani. But, she adds, the biggest challenge with OMAD lies in meeting one’s nutritional needs in a single meal. “No matter how large your appetite, it’s nearly impossible to pack enough protein, fibre, and essential nutrients into one sitting. The body can’t assimilate more than 40 grams of protein at a time.”
Another common pitfall is the tendency to use that one meal as a free pass to indulge in junk food and desserts. The side effects are obvious. “Vitamin deficiencies, muscle loss, a sluggish metabolism, fatigue, dull skin, and hair loss are just some of what you could experience,” says nutritionist and wellness consultant Neha Sahaya, stressing that a well-balanced OMAD meal should include lean proteins, healthy fats, complex carbs, vegetables, and probiotics.
Then there’s the social aspect—meals are often more than just sustenance; they’re rituals of connection, celebration, and community. “You’ve got to understand that OMAD isn’t just a diet—it’s a complete lifestyle shift,” says Sahaya. Navigating social scenarios, like dinners, holidays, or outings with friends, requires thoughtful planning to ensure you don’t miss out on meaningful moments. This can be especially challenging for those with busy schedules or unpredictable routines. “For me, it was manageable because I’m home during the day and not expending a lot of energy at work,” shares Satyen. Adapting to such a regimen means rethinking not just how you eat, but how food fits into your relationships and daily life.
Dr Shivdasani suggests time-restricted fasting as a more sustainable and effective approach that works great for hormonal balance, cardiovascular health, and longevity as well. “When practised correctly and occasionally, OMAD can support metabolic health. However, she cautions, “consistency and balance in your eating habits are crucial for long-term well-being.”
