Maria Katrina Paras

Article (news)

OMAD One Meal a Day

<p>We have all struggled with diets at some point in our lives, whether that be Keto, intermittent fasting, celebrity diets, or whatever diet is trending at the time. What remains important when doing a new diet, however, is making sure you’re well-informed and doing it in a safe, healthy way. If you’re looking to start <strong>OMAD (One Meal a Day),</strong> here’s what you need to know about it.</p><div><br/></div><div><span class="fr-img-caption fr-fic fr-dib fr-rounded" style="width:700px;display:block" width="700"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1784880212577OMAD 1.jpg" style="width:700px" class="fr-fic fr-dib fr-rounded" width="700"/><span class="fr-inner">Are you keen on trying the OMAD diet?</span></span></span>We spoke to a Nutritional Advisor of a multinational company, Registered Dietitian and Nutritionist <strong>Dr. Aleli Elizabeth Magtibay, MSc, RN</strong><strong>D,</strong> about OMAD—the right way to do it, its pros and cons, and if it&#x27;s an overall good idea for your diet.</div><div><strong><br/></strong></div><div><strong>Who Should Avoid Doing OMAD</strong></div><p>Starting off, those with known pre-existing health problems like diabetes, heart or blood diseases, and those with compromised immune systems should not try this diet. Dr. Aleli shares, &quot;Those with diabetes, diseases of the heart and blood vessels, and those with compromised immunity should avoid this diet.&quot; OMAD poses health risks like nutrient deficiency, muscle loss, blood sugar dysregulation, disordered eating, GI distress, hormonal imbalance, and energy dips that can affect mood and daily function. When trying out a diet like OMAD, it is best to do it under the supervision of your doctor or dietitian, and only for a limited period of time.</p><div><br/></div><div><span class="fr-img-caption fr-fic fr-dib fr-rounded" style="width:700px;display:block" width="700"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1784880555470OMAD 2.jpg" style="width:700px" class="fr-fic fr-dib fr-rounded" width="700"/><span class="fr-inner">Don&#x27;t forget to seek medical advise before starting a new diet.</span></span></span></div><div><strong><br/></strong></div><div><strong>OMAD Benefits and Alternatives</strong></div><p>Knowing all these risks, what are the benefits of OMAD? Aside from weight loss, some young studies have shown the benefits to our metabolic health, improving our insulin sensitivity and lowering fasting insulin levels, which could reduce the risk for type 2 diabetes; they have also shown modest improvements to LDL cholesterol, triglycerides, blood pressure, and even brought up the possibility of reducing inflammation and slowing cellular aging. &quot;Most of them can be achieved with less extreme approaches like 16:8 intermittent fasting, which carries fewer risks around nutrient adequacy and muscle loss. I do not recommend this pattern because our bodies are not built to accommodate all we need in one meal&quot;, Dr. Alelia advises.</p><div><br/></div><div><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1784880854789OMAD One Meal a Day.jpg" style="width:700px" class="fr-fic fr-dib fr-rounded"/></div><div><strong><br/></strong></div><div><br/></div><div><strong>How OMAD Works</strong></div><p>From a scientific standpoint, OMAD is basically this, as explained by Dr. Aleli: &quot;When you eat just one meal a day, your body spends most of the day in “fasting mode”—burning stored glycogen, protein, and fat for energy, keeping insulin low, and running cellular repair processes. Then when the meal finally arrives, it’s a shock to the system: insulin spikes sharply, your gut works overtime to process a large volume of food at once, and the body scrambles to store what it can’t immediately use. Over time, hunger hormones adapt to this pattern, so the constant hunger you’d expect actually tends to lessen.&quot;</p><div><br/></div><div><span class="fr-img-caption fr-fic fr-dib fr-rounded" style="width:700px;display:block" width="700"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1784881079489OMAD 3.jpg" style="width:700px" class="fr-fic fr-dib fr-rounded" width="700"/><span class="fr-inner">What&#x27;s in your OMAD plate?</span></span></span></div><div><strong><br/></strong></div><div><strong>Filipinos and OMAD</strong></div><p>As Filipinos, food and meals are an intrinsic part of our culture and habits, and habits are notoriously hard to break. Starting out with OMAD, it is best to plan your meals with the understanding that it is impossible to completely pack nutritional needs into one singular meal a day. Dr. Aleli&#x27;s advice boils down to having a balanced plate. The key is in meal planning or prepping, and finding the balance in nutritional needs, with most of your plate being veggies and fruits, with the rest being whole grains and meat. There is no need to give up our favorite <em>ulam</em> for the sake of dieting; just be mindful of the portions and nutritional balance. </p><div><br/></div><div><span class="fr-img-caption fr-fic fr-dib" style="width:700px;display:block" width="700"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1784881296867OMAD Pinoy ULam.jpg" style="width:700px" class="fr-fic fr-dib" width="700"/><span class="fr-inner">Do you love Kare Kare or Sinigang? By all means, keep eating them!</span></span></span></div><p>There is also no need to worry about missing out on family dinners or cafe hangouts with your friends. When starting this diet, or any diet, we must have support from our friends and family so we can prioritize our nutritional needs without compromising on important bonding. Eating one meal a day also doesn’t mean that you’re forbidden from consuming drinks during your fast; it is important to stay hydrated throughout the day, and you can opt for a coffee or flavored water. </p><p>If you are trying out OMAD, it is important to listen to your body and do it under professional supervision. If you are feeling extreme hunger, gut distress, or any sort of negative effects, immediately break your fast and consult your doctor.</p><div><strong><br/></strong></div><div><strong>The Verdict</strong></div><p><strong></strong>For Dr. Aleli, &quot;As a nutritionist and biochemist, all bodily mechanisms will need a sustained release of nutrients, which cannot be accomplished in one meal.&quot; If you aim to squeeze in all the recommended calories into one meal, it will probably be very difficult if you want to go with healthy calories. You will have to consume a really large amount of food in one sitting, which is often not physically possible. If you opt for fast food as your OMAD, then the calories will be hit more easily—though most of those calories will be empty, meaning your body will not be supplied with the nutrition it really needs.</p><div><br/></div><div><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1784882039906OMAD 4.jpg" style="width:700px" class="fr-fic fr-dib fr-rounded"/></div><div><br/></div><p>We were made to enjoy different meals throughout the day, and eating just once often disrupts the body&#x27;s natural processes, which outweighs the presumed weight loss benefits it gives. &quot;What is recommended is to eat with what&#x27;s called &quot;<em>Pinggang Pinoy&quot;</em> - half of it is veggies/fruits, the other half is 1/3 whole grains; 2/3 is meat. Follow this in moderation, have variety and balance in possibly 2-3 meals a day,&quot; says Dr. Aleli.</p>

<p>Before jumping on the OMAD diet trend, check out some sound advice from a registered nutritionist first!</p>

Before jumping on the OMAD diet trend, check out some sound advice from a registered nutritionist first!

One Meal a Day (OMAD): Pros and Cons According to a Nutritionist

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One Meal a Day (OMAD): Pros and Cons According to a Nutritionist

Ysa Butuhan and Kate Paras-Santiago

Published July 24, 2026 04:00 PM PHT

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Updated July 24, 2026 04:34 PM PHT

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