OMAD饮食：每天吃一顿一顿饭，可以安全有效地减肥吗？

If you’re on the search for饮食来帮助您实现健康目标，，，，it’s likely that someone you know — a cousin, a friend, or a neighbor — has told you that they dointermittent fasting(IF).

There are many ways to do IF, but the general idea is that you’ll set strict periods of time in which you don’t eat, and eat as you normally would while not fasting. You might choose to do alternate-day fasting and eat every other day. You might choose an “eating window” each day, and fast outside of that window. You might fast for two days a week and eat normally for the other five, in an approach called “5:2 fasting.”

Now there’s a new type of fasting gaining steam: the OMAD, or “one meal a day,” diet. Simply put, the idea of the OMAD diet is you consume all of your daily calories and nutrients during one meal each day. It may sound straightforward enough, but registered dietitian nutritionists have some concerns about the approach.

On the OMAD diet, you’ll fast except for when you’re eating that single daily meal.

“Overall, it’s a time-restricted, calorie-restricted diet,” explainsAmy Shapiro，，，，a registered dietitian in private practice atReal Nutritionin New York City.

Generally speaking, OMAD is an extreme version of fasting, saysLisa Moskovitz，RDN，，，，CEO of NY Nutrition Group. For that reason, she adds, “some experts may argue that consuming just one meal a day is unnecessary in order to get thebenefits of fasting。”

There are a couple of ways people may follow the OMAD diet, Shapiro says: They may eat one meal a day, or choose a short eating window in which they consume one meal and limited snacks per day.

但是她补充说，不建议每天练习OMAD，因此有些人会练习一周中其他日子的极端版本​​。例如，某人每周可能会做一到几天，然后在一周的其余时间遵循16/8的时间（如果时间表，他们禁食16小时，吃8小时）。

In this sense, doing OMAD combined with another IF approach would be more flexible than, say, theketogenic diet，，，，a strict high-fat, low-carb plan.

But OMAD is a restrictive eating approach that won’t necessarily appeal to everyone. If you’re following OMAD, you’ll need to take care not to overeat or overindulge onunhealthy foodsduring your main meal. You may also struggle to fit an entire day’s caloric intake into one large meal — or find yourself feeling uncomfortably full after eating this much in one sitting. There’s also a lack of research on the long-term effects of OMAD

Moreover, OMAD may actually be unsafe for certain groups of people. This includes people who are pregnant or nursing, who are younger than 18, and people who havean eating disorderor a history of disordered eating, says Moskovitz.

Shapiro also advises that people living withdiabeteswho are taking insulin should not follow this diet, as OMAD can affect blood sugar levels. In general, people with diabetes need to eat balanced meals regularly throughout the day, adds Moskovitz. “Going prolonged periods of time without eating can lead to harmful blood sugar lows followed by subsequent highs once a larger meal is inevitably consumed,” she explains. “This pattern of inconsistent eating can make it difficult to keep blood sugar levels low and stable.”

Finally, if you often havegastrointestinal(GI) issues likebloatingor anupset stomach，，，，OMAD may not be a good fit for you. This diet requires you to eat a lot of food at one time, which may cause GI discomfort.

尽管如此，许多不属于这些类别的人还是决定与OMAD前进 - 如果您是这些人之一，请知道仔细计划是关键。“If you’re going to attempt it, you still have to make sure you’re doing your best to eat balanced and nutritiously and make sure you’re still eating enough calories for the day if you want to stay healthy,” advises Moskovitz. “Fasting alone won’t be beneficial if [you’re] not carefully constructing the meals you’re eating in that time frame.”

Always speak to your doctor before starting a new diet, especially if you’re managing an underlying health condition or taking medication, or if OMAD represents a dramatic change in the way you eat.

If you are interested in trying OMAD but have not yet tried other types of IF, start slowly, suggests Shapiro. “Start with a 12-hour fast and then build up to 14 or 16 hours. Then try OMAD for a few days once you have eased your body into it,” she explains.

The single meal you eat on OMAD may contain anywhere from 1,500 to 2,500 calories or more, depending on your body weight, size, and health goals, says Moskovitz. She cautions that it shouldn’t contain less than 1,200 calories: “Eating this way is not an excuse to undereat.” (At the same time, however, it’s worth noting that it can be difficult and uncomfortable to eat a whole day’s worth of food in one sitting.)

Here are two ways your day might look — one in which you’re following a traditional healthy diet, and one following Moskovitz’s suggestions for a balanced OMAD meal:

Traditional Balanced Diet

Breakfast:Oatmealwithberriesand walnuts

午餐：Leafygreenstopped withquinoa，，，，roasted vegetables,avocado，，，，andchickpeasand drizzled with a vinaigrette

小吃：婴儿胡萝卜和红辣椒条和鹰嘴豆泥

Dinner:鲑鱼配西兰花和法罗

Dessert:Dark chocolate

OMAD

One meal, lunch example:

• 1 turkey sandwich with 2 full-sized slices of bread, 4 slices of turkey, 2 slices of cheese, ½ avocado, lettuce, and tomato
• 2 hard-boiled eggs
• 1 banana
• 1/3–½ cup of trail mix
• 1 smoothie with 1 cup of veggies, 1 cup ofberries，，，，2 tablespoons (tbsp) of almond butter, 4 ounces (oz) of yogurt, 1/3rd cup raw oats, and almond milk base
• 1 oz ofdark chocolate

One meal, dinner example:

• 6–8 oz of fish, chicken, turkey, or tofu
• 2 cups of cooked whole grain/starch (rice, pasta, or potatoes)
• 2杯煮熟的蔬菜
• 2 tbsp of olive oil
• 2 oz cheese or ½ avocado
• 1 cup of fresh fruit
• 1杯希腊酸奶 + 1/3杯切碎的螺母

There’s a lack of research on the health effects of consuming one meal a day specifically. However, emerging research on IF provides some clues about the potential benefits of this type of diet.

However, there are important caveats to these conclusions. The authors point out that there are no large, randomized controlled trials that look at how IF patterns affect cardiovascular disease. They conclude that more research is needed, especially when it comes to what specific IF regimen is best and how long it’s necessary to follow IF for these benefits.

Moskovitz advises that you do not need to fast to garner these types of health benefits. It’s possible to reap these benefits with a traditional healthy eating plan with three meals per day.

Moreover, Shapiro says that some people may actually see the opposite occur: Their blood sugar and cholesterol may instead increase on OMAD if they’re filling their one meal a day with unhealthy foods, such as lots of processed food, fast food, and added sugar. If you are going to start OMAD, she recommends having ablood testtaken before starting and then again three months later, which will provide a personalized picture of how your body is responding.

If done correctly, you may lose weight on OMAD. “You’ll see weight loss due to calorie restriction, healthier food choices, and proper energy usage,” says Shapiro.

But losing weight on OMAD isn’t a given. “If you eat the wrong food and eat unhealthy junk food during your eating window instead of nutritious foods, this can be very unhealthy.”

As noted, individuals who are pregnant or nursing, under 18, take insulin to manage diabetes, have a pasteating disorder，或服用依赖食物的药物的人不应遵循OMAD。如果您患有糖尿病，Moskovitz建议在开始OMAD之前与您的医生交谈，因为每天一顿大餐可能会导致不健康血糖尖峰。

While, anecdotally, some people note that they have better gastrointestinal function on OMAD, others notice the exact opposite. With so much in your stomach at once, it’s likely that not everything will get broken down or digested properly, says Moskovitz. In the time after eating this supersized meal, you may not feel well.

Also, you may find that your hunger level can get out of control as you wait to eat your one daily meal. That, in itself, can lead to overeating and cravings for less healthy foods during your meal. Moreover, you may assume you can eat whatever you want in this one meal or eating window. But that’s not the case, especially if you’re doing OMAD with the goal of promoting your health.

如果您致力于尝试，请考虑让自己更广泛的饮食窗口。Shapiro说：“许多人看到了12到16个小时的禁食窗户的限制饮食，因为它限制了额外的卡路里摄入量，同时允许您的身体燃烧自己的脂肪以燃料，并允许均衡餐。”

在这种类型的IF期间，您仍然可以每天吃几次，因此您将有更多机会获得所需的卡路里和营养。

Other popular varieties of IF with wider eating windows than OMAD include:

• 5：2禁食，，，，where you’ll eat normally for five days and then fast (or eat very few calories) for two
• Overnight fasting，，，，where you’ll stop eating after dinner and resume eating at breakfast the next morning (at least 12 hours later)
• Alternate-day fasting，，，，where you’ll alternate fasting and non-fasting days

了解更多关于其他类型的如果

吃OMAD饮食可能是一种流行方式，但这不是实现健康目标或改善健康问题的确定方式。更重要的是，您正在聆听身体的需求。“找到一种对您有用的饮食方式，”莫斯科维茨说。“确保它适合您的生活方式。如果OMAD让您感觉良好，请继续前进，但请确保您尽可能健康。”