The one meal a day diet is a weight loss plan that claims to help people lose weight through intermittent fasting. By following this diet, we only eat one meal a day, usually dinner, and no more calories are consumed throughout the day . It follows the type of fasting called 23: 1, which means that we spend 23 hours a day fasting and 1 hour a day eating and drinking.
What can be eaten in the diet of one meal a day?
There are several variations of this diet. Some suggest eating healthy, nutrient-dense foods, but most versions of this diet allow people to eat whatever they want during their only meal of the day.
Potential benefits
People who follow this diet believe that there are numerous benefits to eating this way, including rapid weight loss without counting calories and no ‘ cheatmeals ‘ or ‘cheat meals’, because there are no forbidden foods.
Several studies have been done on the effects of intermittent fasting . However, most have been carried out in men, hence less information is available about the effects of intermittent fasting in women.
Due to hormonal cycles, the effects of intermittent fasting are likely to be different in women. They also have different nutritional requirements compared to men, including more iron, which may not be met during fasting.
Studies conducted on intermittent fasting show that it can help lower blood sugar levels and reduce weight in people with type 2 diabetes, positively affect the eating and sleep cycles of obese people, and increase their life expectancy and it can benefit the heart system and improve memory.
Risks
While some research supports the benefits of intermittent fasting and a one-meal-a-day diet, this type of food management carries several risks: feeling extremely hungry, unsteadiness, weakness, irritability, inability to concentrate, fatigue …
There are also serious risks for people with underlying medical conditions. Those with diabetes or low blood sugar (hypoglycemia) need to eat meals regularly throughout the day to avoid any serious side effects.
A study published in JAMA International Medicine found that intermittent fasting raised the LDL (bad cholesterol) of the participants . Remember that high levels of LDL cholesterol are linked to higher rates of heart disease and stroke.
The same study also found that participants who followed an intermittent fasting diet did not experience more weight loss than those who simply reduced the number of calories they ate each day.
Finally, people who follow a one-meal-a-day diet may be at increased risk of binge eating and fall into binge-eating disorder, a disorderly eating pattern in which unusually large amounts of food are ingested in a short period of time. even after that person feels full or satisfied.
Conclution
A one-meal-a-day diet is not the best option for weight loss, as some people are at higher risk for adverse side effects. Those who want to lose weight should start by making small, sustainable changes to their diet and lifestyle. It’s best to consult a doctor about how to lose weight safely, especially if we have any underlying medical conditions.
Referencia: Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults. JAMA Intern Med. 2017;177(7):930-938. doi:10.1001/jamainternmed.2017.0936
