MOVE aside, Mounjaro – there’s a new weight-loss trend taking over and (spoiler alert) it doesn’t involve pricey injections.
Not only will it cost you nothing – it actually SAVES you cash as you slim.
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The One Meal A Day (OMAD) diet has recently exploded on social media, where the hashtag #OMAD is used once every 72 seconds.
It’s a type of intermittent fasting which sees dieters limit themselves to – you guessed it – just one meal a day, with no calorie-counting or faddy food restrictions.
But there’s a downside, with experts warning of risks like nutritional deficiencies and binge-eating.
Despite those fears, OMAD obsessives are reporting remarkable weight-loss results, saying it cuts cravings, boosts energy and even turbo-charges sex lives.
So is OMAD a dangerous fad, or a weight-loss wonder? Two women who tried it speak out…
‘FRIENDS AND FAMILY THINK IT’S CRAZY, BUT I’VE LOST 3ST’
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Retail assistant Ami Goff, 44, lives in Bristol with her partner Anthony, 32, a retail consultant, and their 14-year-old daughter.
She says: “DIGGING into a creamy chicken curry with a side order of onion bhajis, I noticed my friends staring at me enviously.
They were picking at their low-calorie, grilled fish dishes and couldn’t believe I was demolishing something so indulgent while maintaining my slim, size 8 figure.
I’ve shed 3st – and kept it off – by eating just one meal a day. And I feel more amazing than ever.
My weight battles started when I began working as a consultant for a confectionary company in 2016.
At the time I weighed 9st 2lbs and was a size 8. But the office was always full of chocolates and sweets and I was constantly snacking, then eating a big meal at night with my partner, Anthony.
By 2018, I’d put on 4st 2lbs, tipping the scales at 13st 2lbs – much too heavy for my 5ft 3in frame.
Now wearing size 14 clothes, I felt self-conscious and uncomfortable. Anthony had also put on 2st working from the office, so we decided to try to lose weight together.
Atkins, SlimFast, the cabbage soup diet, Weight Watchers… you name it, we tried it. But nothing seemed to work.
Then, in 2021, Anthony suggested OMAD, after reading about it on social media.
Initially, I was sceptical, worried I’d feel deprived because I had such a sweet tooth. But in desperation, we decided to give it a go and agreed we’d have our one meal between 5pm-7pm.
It wasn’t easy and ditching endless snacking was a shock to the system. I was plagued by cravings for chocolate and sweets, my belly rumbled constantly and I felt light-headed. I almost packed it in so many times.
It took enormous will-power, but Anthony and I encouraged each other and by the time I hit the three-month mark, the cravings disappeared.
I have more energy and focus and our sex life is great. I feel so much more self-confident
Ami Goff
It helped that we could have whatever dinner we fancied, from burgers or pasta to chicken and veg. It felt like such a reward for getting through the day.
Meanwhile, the weight melted away. Within a year, I’d lost a stone and by the start of 2023 I’d shifted 3st and was back to a size eight and 9st 2lbs.
Anthony also lost 2st, but even though we’d reached our target weights, we decided to continue with OMAD because we both felt so fantastic.
Now, I’m glowing. I have more energy and focus and our sex life is great. I feel so much more self-confident.
Our daughter isn’t a fan, though. She lectures me that it’s unhealthy, because that’s what she’s learnt in school. She eats at normal meal times and is convinced we’re bonkers.
My friends and family cannot fathom how I have the willpower to eat only one meal a day, but OMAD has completely cut my cravings for chocolate and processed sugars.
I never feel hungry and my body naturally wants healthy proteins, vegetables and fruit at dinner time, although I’d never say no to – or feel guilty about – a creamy curry if I’m out with friends.
OMAD is proof that our bodies don’t need all the food we stuff in it. For me, it’s a lifelong eating change, not just a diet plan.”
The NHS 12-step plan to help you lose weight
FROM faddy diets to dodgy detoxes – most of us have heard it all before when it comes to weight loss.
But burning fat can be easy and mostly free.
In fact, the NHS has a whole load of medically-approved tips for weight loss and shedding body fat once and for all…
- Don’t skip breakfast
Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry. - Eat regular meals
Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar. - Eat plenty of fruit and veg
Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals. - Get more active
Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone. - Drink lots of water
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. - Eat high fibre foods
Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils. - Read food labels
Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan. - Use a smaller plate
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full. - Don’t ban foods
Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There’s no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance. - Don’t stock junk food
To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice. - Cut down on alcohol
A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain. - Plan your meals
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.
‘OMAD IS THE NATURAL ALTERNATIVE TO WEIGHT-LOSS JABS’
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Feng shui consultant Karena Sophia, 44, who is single, lives in Worcester, Worcs, with her 18-year-old twin girls.
She says: “SCROLLING through social media in June 2022, I saw a post about OMAD and my interest was immediately piqued.
I’d always worked out twice a week at the gym, doing weights and cardio to keep my weight down, but after separating from my husband in 2019, I had to focus on building up my new business, The Graceful Healer, and raising my twins, so I couldn’t seem to find the time.
My weight crept up 2st, to 11st and a size 14. At 5ft 6in, I felt self-conscious and uncomfortable, although I appreciate it’s not huge.
In a bid to slim down, I tried the Keto diet, which involves cutting carbs and replacing them with fats and proteins. But since I’m pescatarian and only eat fish, it was tricky to follow.
The idea of OMAD seemed much more straightforward, so I decided to give it a go.
In the first couple of months, I had some minor cravings, but water and coffee or the odd slice of watermelon – which is allowed as an occasional snack due to its high water content – would fix that.
Within just two months, I felt amazing and more energised and within a year, my weight was down to 9st 5lbs and I was a size eight.
Before OMAD, I’d eat a big lunch, then be hit by a mid-afternoon energy slump, but that’s a thing of the past.
The thought of returning to three meals a day feels so overwhelming
Karena Sophia
Now, I eat at 5pm every day with the twins – everything from curries and fish and chips to stir fries and the occasional takeaway, followed by dessert. But my teens still eat three meals a day and love their snacks.
The thought of returning to three meals a day feels so overwhelming. Now, I get far more done, without feeling deprived of the foods I love.
The ‘food noise’ – those persistent thoughts about what I could eat next – is gone. A friend who uses the weight loss medication Mounjaro says the jabs have done that for her, so OMAD seems like the natural alternative.
OMAD has taught me that when people think they are hungry, they’re actually thirsty. If I feel peckish I drink water and it does the trick.
Some acquaintances see it as self-imposed starvation, others worry I am too slim or depriving my body of nutrients.
But I always try to explain how much energy and freedom it has given me.
Now, I am focussing on building my business, but losing weight and eating in a way that suits me makes me feel sexier and more body confident.
OMAD has changed my life – for the better.”
‘BEWARE PERILS’
Registered dietician Laura Tilt urges caution with OMAD. She says: “The OMAD diet is not an approach I’d recommend, either for sustainable weight loss or overall health.
“It’s very unlikely you’d be able to get all the nutrients your body needs in just one meal. Over time, eating this way could easily lead to nutritional deficiencies.
“Some of the common downsides of eating just one meal a day include low energy, irritability, headaches and constipation.
“In my experience, highly restrictive diets like OMAD can also increase the risk of developing binge eating patterns in some people.
“Eating regular, balanced meals helps support energy levels, makes it easier to meet your nutritional needs, and helps foster a healthier relationship with food.”
For more information visit tiltnutrition.co.uk