Health
Is eating once a day a good idea? Experts share varying opinions on the ‘OMAD diet’
Traditional guidance has been to eat three square meals a day — but a trending diet plan has some people eating just once.
Dubbed the One Meal a Day (OMAD) diet, it’s a form of intermittent fasting that involves eating all the day’s calories in a single meal, after 23 hours of fasting.
Dr. Jason Fung, a Canadian nephrologist (kidney specialist), is known to be an expert in intermittent fasting (IF). He spoke with Fox News Digital about the OMAD diet, which he described as a stricter version of IF.
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Both diets involve “time-restricted eating,” Fung noted — but with intermittent fasting, people can eat twice a day.
If you only eat once a day, the natural tendency will be to eat less overall, he said.
The One Meal a Day (OMAD) diet is a form of intermittent fasting that involves eating all of the day’s calories in a single meal, after 23 hours of fasting. (iStock)
The body is either in a state of storing calories or burning them, according to the expert.
When a person fasts for an extended period, the body begins to use fat for energy, which can actually decrease hunger, Fung said.
Who could benefit?
The two main health conditions that can greatly benefit from OMAD and intermittent fasting are weight loss and type 2 diabetes, according to Fung.
“Fasting really impacts weight and sugars, because that’s the way calories are stored – as sugar and fat,” he said.
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Losing weight can potentially reduce the risk of heart disease, stroke and obesity-related cancers, the doctor noted, in addition to alleviating back pain, knee pain and pressure on joints.
“You can actually reverse your type 2 diabetes with intermittent fasting,” Fung said, referencing previously studies published by the National Institutes of Health and Diabetes Care.
When a person fasts for an extended period, the body begins to use fat for energy, which can actually decrease hunger, one expert said. (iStock)
Fung described how one of his patients who had diabetes for 15 years was able to discontinue his insulin medication after going on the OMAD diet three times a week for a month.
The patient is still not taking insulin and continues to fast regularly, though not as frequently, he added.
“You can actually reverse your type 2 diabetes with intermittent fasting.”
People with hypoglycemia who are not on blood glucose-lowering type 2 diabetes medications should still be able to follow the OMAD diet if they avoid highly refined carbohydrates, which can cause glucose levels to spike, said Fung.
He recommends eating whole, natural, unprocessed foods.
“Fasting really impacts weight and sugars, because that’s the way calories are stored – as sugar and fat,” one fasting expert told Fox News Digital. (iStock)
Fern Katzman, a Toronto-based clinical nutritionist, told Fox News Digital that she has seen patients with type 2 diabetes go off Metformin, an oral antidiabetic medication, or not have to go on it at all after engaging in intermittent fasting, or OMAD.
Katzman said people should have a reason to go on OMAD, such as to address medical issues or to bring down elevated blood sugar levels after a period of eating or drinking excessively.
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“Insulin drives cravings,” she told Fox News Digital. “After you eat or drink a lot, your insulin spikes, and that makes you hungry.”
Katzman added, “The one thing that everybody tells me when they’ve done OMAD is that the cravings stop — and that is the key to any weight loss program.”
The two main health conditions that can greatly benefit from OMAD and intermittent fasting are weight loss and type 2 diabetes, an expert said. (iStock)
In addition to losing weight, Katzman said her patients have reported better digestion and decreased bloating on the OMAD diet because “sugar makes yeast and yeast bloats you.”
Patients have also noticed immediate improvements in their mood and energy levels on the diet, she added.
Katzman recommends filling up on vegetables, protein and grains, like quinoa and small amounts of brown rice.
‘Not for everyone’
Katzman cautioned that OMAD is “not for everyone” — it’s likely not a good choice for those who have eating disorders or are hypoglycemic, for example.
Dr. Lisa Young, a registered dietitian nutritionist in Florida, echoed those same concerns, warning that the OMAD diet can trigger people with eating disorders.
“You’re not focusing on your intuitive internal signals of hunger and fullness,” she told Fox News Digital. “You’re not trusting yourself.”
For those following the diet, experts recommend sticking to “whole, natural, unprocessed foods.” (iStock)
Young also warned that the diet can “make you fatigued.”
“It could even make you hungrier and cause hypoglycemia (low blood sugar),” she added.
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Dr. Joel Kahn, a holistic cardiologist in Michigan, is also not a proponent of the OMAD diet.
The doctor noted that studies from the National Institutes of Health and the Journal of the American Medical Association (JAMA) substantiate that eating just one meal in the evening can result in declining metabolic health, higher blood sugar levels and greater insulin resistance.
“You’re not focusing on your intuitive internal signals of hunger and fullness.”
“Theoretically, if you’re going to do a One Meal a Day diet, you might actually do it in the morning hours,” Kahn told Fox News Digital.
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The doctor instead recommends the Daniel Diet, which he described as a “faith-based diet” of plants and legumes inspired by the Book of Daniel.
Khan is also a fan of the Prolon 5-Day Program, a plant-based fasting-mimicking diet, which he said could help people achieve a younger biological age.
New flu strain emerging as a severe health threat
Fox News senior medical analyst Dr. Marc Siegel joins ‘America’s Newsroom’ to warn of a new strain of the flu that is spiking hospitalizations across the country and newfound risks of medical marijuana’s link to psychosis.
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The New York State Department of Health reported a record surge in influenza activity, with 71,123 positive flu cases recorded statewide during the week ending December 20.
Health officials said the figure represents the highest number of flu cases ever reported in a single week since influenza became a reportable disease in New York in 2004.
State health data show the weekly total reflects a 38% increase from the previous reporting period, signaling a rapidly intensifying flu season.
There have been 189,312 reported positive flu cases so far this season, while influenza-related hospitalizations rose 63% in the most recent week.
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New York reported the highest weekly total of cases ever recorded since influenza became reportable in 2004. (iStock)
“We are seeing the highest number of flu cases ever recorded in a single week in New York state,” Health Commissioner Dr. James McDonald said in a press release.
There have been 189,312 reported flu cases so far this season, with influenza-related hospitalizations increasing 63% in the most recent week. (iStock)
Earlier this month, the department declared influenza prevalent statewide, a designation that requires unvaccinated health care workers to wear masks in patient care settings.
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Health officials continue to emphasize that vaccination remains the most effective way to prevent severe illness and hospitalization from influenza.
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New Yorkers who have not yet received a seasonal flu shot are still encouraged to do so, with experts saying vaccination can offer protection even later in the season.
Health officials continue to urge New Yorkers to take preventive steps, including vaccination and staying home when sick, to limit further spread. (iStock)
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To help limit further spread, the department advises individuals experiencing flu-like symptoms — including fever, cough, sore throat, or body aches — to stay home. State health officials also recommend frequent handwashing, using hand sanitizer, and avoiding close contact with sick individuals.
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For those who become ill, officials say antiviral medications are available and are most effective when started within 48 hours of symptom onset.
Health officials also added that people at higher risk for complications should contact a health care provider promptly for evaluation and possible treatment.
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The department noted that flu activity typically peaks in January, meaning case counts could continue to climb in the weeks ahead.
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If the stress of the holidays wreaked havoc on your gut, you’re not alone — 76% of Americans experience gastrointestinal distress during the holiday season, according to a recent national survey from Oshi Health and YouGov.
Digestive problems can be triggered not only by holiday overeating, but also by stress. Financial worries, disrupted routines, fatigue and interpersonal dynamics rank as some of the top causes.
“I see an uptick in psychiatry-related GI issues during the holiday season,” Dr. Claire Brandon, a gastrointestinal psychiatrist based in New York City, told Fox News Digital. “When you are undergoing stress, your body produces more corticotropin-releasing hormones, which sets off a cascade of the inflammatory system.”
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Stress hormones can act directly on the gut, leading to more digestive distress and pushing the body out of “rest-and-digest mode,” Brandon said.
“Stress activates the sympathetic — fight, flight, freeze — nervous system, which slows digestion,” added Dr. David Clarke, an Oregon-based gastroenterologist and president of the Association for the Treatment of Neuroplastic Symptoms. “That can lead to bloating, cramps, nausea and sometimes abdominal pain.”
Stress often plays a bigger role in digestive issues than overeating alone, experts say. (iStock)
The good news, doctors say, is that a few simple, realistic steps can help reset the digestive system after the holidays.
No. 1: Reset your sleep
Sleep plays a major role in gut health. Research shows that insufficient or disrupted sleep can change the composition and function of the gut microbiome, potentially affecting metabolic and immune factors that influence overall health.
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“When I travel and get derailed, my main focus is to reset my sleep,” Brandon said. She recommends reestablishing wind-down routines like deep breathing and progressive muscle relaxation.
No. 2: Eat balanced, fiber-rich meals
Fiber helps keep digestion moving and supports healthy gut bacteria, which can aid post-holiday recovery, experts say.
“The usual principles for supporting digestion apply here,” said Clarke. “Consuming a balanced diet emphasizing fruits, vegetables, whole grains and legumes; avoiding highly processed foods; and moderating alcohol will keep your gut microbiome happy.”
Digestive symptoms like bloating and discomfort often spike during the holidays due to stress, travel and disrupted routines. (iStock)
No. 3: Stay hydrated
Staying hydrated will also aid digestion, Clarke said, noting that light-colored urine is a good indicator of hydration.
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Traveling can be particularly tough on the gut, experts say, especially during flights where low cabin humidity causes the body to pull water from the bowels, leading to constipation.
Drinking water before, during, and after flights — and limiting alcohol and caffeine — can help counteract dehydration-related digestive slowdowns. Experts also recommend sipping water consistently throughout the day.
No. 4: Resume regular movement
Both doctors agreed that exercise supports digestion and stress regulation, which are both key to gut recovery.
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“Going on walks can be enough to help with this, but if you have space to do more, including some gentle stretching, that can be a huge help,” Brandon advised.
No. 5: Reduce stress gradually
Stress management plays a critical role in gut health, and experts say that small, consistent habits can help ease gastrointestinal symptoms.
Brandon recommends calming the nervous system with breathing or grounding exercises and slowing down at meals.
Light movement can help support digestion and regulate stress, experts say. (iStock)
“If you’re constantly running on fumes, on a layover in the airport, eating high sugar and doing things off your routine, expect a few disruptions with your gut,” she said. “Reframe it as something that you can reset when you get home.”
No. 6: Skip cleanses and detoxes
Clarke says that detoxes and cleanses are not necessary and can actually be harmful. Instead, he recommends sticking to the basics — including hydration, balanced meals, regular sleep and movement.
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Doctors say the gut is designed to recover on its own in response to consistently healthy practices rather than extreme resets.
Experts recommend returning to balanced, fiber-rich meals instead of intense cleanses. (iStock)
While short-lived symptoms can improve within hours and are usually temporary, experts say lingering or worsening issues shouldn’t be ignored.
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“If you are back home and struggling to feel your usual baseline while back on your routine, it’s probably worth checking in with your physician,” Brandon advised.
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Regular exercise may do more than strengthen the heart. It could also reprogram the nerves that control how the heart beats, new research has found.
The discovery could eventually help doctors better treat common conditions such as irregular heart rhythms, chest pain, angina and stress-related “broken-heart” syndrome, according to scientists at the University of Bristol in the U.K.
The study, which looked at lab rats trained over 10 weeks, found that moderate exercise does not affect the heart’s nerve control system evenly. Instead, it produces distinct and opposing changes on the left and right sides of the body. a split researchers say has gone largely unnoticed until now.
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“The discovery points to a previously hidden left–right pattern in the body’s ‘autopilot’ system that helps run the heart,” Dr. Augusto Coppi, the study’s lead author and a senior lecturer in veterinary anatomy at the University of Bristol, said in a statement.
Regular exercise may “rewire” the nerves that control the heart, the new study found. (iStock)
“This could help explain why some treatments work better on one side than the other and, in the future, help doctors target therapies more precisely and effectively,” Coppi added.
After 10 weeks of aerobic exercise, the researchers examined the animals’ heart control nerves and found left–right differences that did not appear in inactive rats, according to the research published in the journal Autonomic Neuroscience in September.
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On the right side, the nerve hub that sends “go faster” signals to the heart developed many more nerve cells, suggesting increased wiring. On the left side, however, the number of nerve cells did not rise as much. Instead, the existing cells grew significantly larger, indicating a different kind of adaptation.
The findings could help explain why some heart treatments work better on one side than the other. (iStock)
The findings show that exercise reshapes the heart’s nerve control system in a side-specific way rather than affecting both sides equally, the researchers said. Understanding that process could help doctors better target treatments, especially for patients who cannot exercise or whose symptoms persist despite lifestyle changes.
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Researchers compared the nerve clusters, known as the stellate ganglia, to a “dimmer switch” that fine-tunes how strongly the heart is stimulated. That fine-tuning is important because overstimulation of these nerves is linked to chest pain and dangerous heart rhythm problems.
Scientists caution more studies are needed to determine whether the same effects occur in humans. (iStock)
The findings are early stage and based on animal research, however. So, they do not prove the same effects in people. More studies are needed before they could affect patient care.
Researchers say future studies will explore whether similar left–right nerve changes occur in people and whether they could help explain why some heart treatments work better on one side than the other, potentially paving the way for more precise, personalized care for angina and heart rhythm disorders.
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The study was conducted in collaboration with researchers from University College London, the University of São Paulo and the Federal University of São Paulo in Brazil.
Researchers discovered distinct left-right changes in heart-control nerves after 10 weeks of aerobic exercise. (iStock)
The findings add to growing evidence that regular, moderate exercise benefits the heart in ways scientists are beginning to understand better.
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Fox News Digital has reached out to the study authors for comment.
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