OMAD (One Meal a Day) Intermittent Fasting: Potential Long-Term Problems

Introduction

• Presenter: Dr. Chan, Medical Doctor from Singapore
• Focus: Discuss 4 potential problems/pitfalls of practicing OMAD long-term
• Purpose: To highlight challenges for those considering OMAD as a long-term lifestyle choice

Potential Problems of OMAD Long Term

1. Not Eating Enough Calories

• Difficulty in meeting daily calorie requirements in a single meal
• Common among those practicing OMAD for weight loss
• Long-term caloric restriction can pose health issues

2. Not Eating Enough Protein

• Challenges in consuming necessary protein in one meal
• Protein promotes satiety, making it hard to eat enough
• Big eaters may not face this issue, but it is a problem for many

3. Lack of Variety in Diet / Micronutrient Deficiency

• Importance of having a variety of foods for micronutrient intake
• Difficult to get sufficient vitamins, minerals, and phytonutrients in one meal
• Common problem exacerbated by OMAD due to convenience foods and lack of time

4. Eating at the Least Optimal Time of Day

• Importance of eating earlier in the day for weight loss and health benefits
• Most OMAD practitioners choose dinner, contrary to ideal timing for health

Supplements vs. Whole Foods

• Supplements can aid in some cases but are not the ideal solution
• Emphasis on obtaining nutrients through whole, minimally processed foods

Conclusion

• Chronic caloric restriction, inadequate protein, and suboptimal micronutrient intake are challenges
• Importance of communication with doctors when practicing OMAD
• Encouragement to consider potential pitfalls before adopting OMAD long-term

Additional Resources

• Dr. Chan's previous video on OMAD effectiveness, safety, sustainability, and health

Quote: "Let Habits be Thy Medicine."