The traditional three-square-meals-a-day approach is being challenged by the trending One Meal a Day (OMAD) diet, a form of intermittent fasting where all daily calories are consumed in a single meal after 23 hours of fasting. 

Dr. Jason Fung, a Canadian nephrologist and intermittent fasting (IF) expert, explains that OMAD is a stricter version of IF. Both involve time-restricted eating, but IF allows for two meals a day. OMAD's single meal naturally leads to lower overall calorie intake.

Fung explains that the body either stores or burns calories. Extended fasting pushes the body to utilize fat for energy, potentially reducing hunger. He highlights weight loss and type 2 diabetes management as primary benefits of OMAD and IF, noting that fasting effectively impacts weight and blood sugar levels due to how the body stores calories. Weight loss, in turn, can mitigate risks of heart disease, stroke, obesity-related cancers, and joint issues.

Citing studies from the National Institutes of Health and Diabetes Care, Fung asserts that type 2 diabetes can be reversed through intermittent fasting. He shares a case study where a patient with 15 years of diabetes stopped insulin medication after a month of thrice-weekly OMAD. For individuals with hypoglycemia not on diabetes medication, Fung suggests OMAD is feasible if highly refined carbohydrates are avoided, recommending whole, unprocessed foods.

Toronto-based clinical nutritionist Fern Katzman supports these findings, observing patients reducing or eliminating Metformin use through IF or OMAD. She advises using OMAD strategically, for instance, to address medical concerns or regulate blood sugar after periods of overindulgence. Katzman emphasizes that insulin spikes drive cravings, and OMAD helps curb these cravings, a key factor in weight loss. She notes additional benefits reported by patients, including improved digestion, reduced bloating, better mood, and increased energy. Katzman recommends a diet rich in vegetables, protein, and whole grains like quinoa and brown rice.

However, both Katzman and registered dietitian nutritionist Dr. Lisa Young caution that OMAD isn't universally suitable. It's discouraged for individuals with eating disorders or hypoglycemia. Young points out that OMAD can disrupt intuitive eating habits and potentially lead to fatigue, increased hunger, and hypoglycemia.

Holistic cardiologist Dr. Joel Kahn also expresses reservations about OMAD, citing studies indicating negative impacts on metabolic health, blood sugar, and insulin resistance, especially with evening meals. He suggests morning meals might be less detrimental if pursuing OMAD. Kahn favors alternatives like the plant-based Daniel Diet and the Prolon 5-Day Program for potentially improving biological age.