A Week Of One Meal A Day: Erik’s Experiment

When Erik, our Head of Sales Enablement, decided to take on a personal challenge by eating just one meal a day (OMAD) for a month, his reasons were varied, from financial considerations to curiosity about how fasting could impact his body and mind. 

The experiment wasn’t just about reducing calories; it was about gaining control over his time, optimising his daily schedule, and, ultimately, understanding the long-term effects of fasting on his health. But how did it affect him in reality? And what can we learn about the potential benefits and drawbacks of such a bold dietary approach?

Why one meal a day?

The inspiration behind Erik's decision to try OMAD wasn’t driven by any single factor. It was a combination of reasons that all pointed towards the potential of simplifying his life. “I was working a job where I had a dinner stipend,” Erik explains, which made financial sense to give this approach a try. Alongside that, he wanted to introduce some consistency into his irregular eating habits, which were often dictated by his busy work schedule. Additionally, time optimization was a key motivation; Erik found that prepping and eating multiple meals each day was taking up far too much of his time.

Most importantly, he was curious about how it would feel physically. “I wanted to know what it would do to my body,” Erik admits. Little did he know, this experiment would lead him to discover how adaptable the human body truly is.

The first few days: struggles and adaptations

As Erik embarked on this new routine, the early days were not without their challenges. The cravings were intense, and he found himself leaning on caffeine to get through the day. “It was very difficult,” he admits, “but luckily, I wasn’t eating much for breakfast, so skipping lunch wasn’t as big a shift as I thought.”

Erik’s body, however, needed some time to adjust. Initially, he found it hard to consume a large meal in a single sitting. “It’s not as simple as just saying ‘I’ll eat all my calories in one go’,” Erik explains. His stomach could only handle a fraction of his usual intake at first, and it took several days for his body to get used to the idea of receiving all of its nourishment at once. Over time, though, Erik adapted, and he was eventually able to eat a well-rounded meal that satisfied his hunger.

Unexpected benefits and drawbacks

As the days passed, Erik began to experience unexpected benefits and drawbacks of OMAD. One of the biggest surprises was the freedom he felt from food. Because he was consuming fewer meals, he noticed that he had more flexibility in what he could eat. “I could eat whatever I wanted early on, even if it wasn’t the healthiest,” he says. This flexibility allowed him to indulge in more carbs and sugars than usual without the guilt, as long as he stayed within his caloric threshold. For many, this might seem counterintuitive to healthy eating, but it’s a reflection of how intermittent fasting can alter one’s relationship with food.

From a practical standpoint, Erik found OMAD to be incredibly efficient. “It’s the most efficient way to live if you’re focused on time optimisation,” he reflects. With only one meal to prepare and eat each day, he found that he spent significantly less time thinking about food, leaving more space for productivity in his day.

However, there were certainly challenges along the way. “I thought I could just grit my way through the hunger,” Erik admits, “but I often needed caffeine or distractions to curb cravings.” The social aspect of OMAD also posed difficulties. “Being ‘that guy’ who only eats once a day can be tough, especially in social settings. Saying no to lunch with colleagues or refusing free snacks was difficult at times.”

The impact on work and focus

When it came to his energy levels and performance at work, Erik noticed a marked difference. On a traditional diet, he often experienced energy dips after breakfast or lunch. However, with OMAD, he found that he was less prone to these mid-day slumps. “I felt less of the post-breakfast and post-lunch lulls,” he explains. 

That said, it wasn’t all smooth sailing; fasting definitely had an effect on his mood. “Stress combined with fasting can certainly lead to moodiness,” Erik reflects. The challenge wasn’t just physical but psychological as well.

A balanced meal to sustain the day

Erik’s one meal wasn’t simply a salad or a small snack—it was a hearty, nutrient-dense meal designed to provide his body with everything it needed. His go-to meals typically consisted of protein-rich options like steak, chicken, and ground beef, paired with a side of carbs for energy and fibre. “I focused on getting close to my protein macro,” Erik says, “while also indulging in carbs for enjoyment.” Some of his favourites were sushi rolls with avocado, protein bowls with rice, and plenty of hearty meals designed to fuel him for the entire day.

Despite this, Erik still struggled with the challenge of meeting his nutritional goals in just one meal. “Getting 0.7g of protein per pound of body weight was difficult, even more so with OMAD,” he explains. But the experiment helped him realise how adaptable the human body can be when it comes to fasting.

Sleep, mood, and wellbeing

The effects of OMAD on sleep quality and overall wellbeing were mixed. While Erik didn’t notice a significant difference in sleep quality overall, he did observe an increase in body temperature shortly after his evening meal. This made it difficult for him to fall asleep immediately after eating. “If I went to bed soon after eating, I’d feel a rise in body temperature that lingered for the first few hours,” he says. However, if he stayed awake for a few hours after dinner, he didn’t notice any substantial changes to his sleep.

Mood fluctuations were a bigger concern for Erik. During the latter part of his fast, when his body had become more accustomed to the eating window, he noticed some shifts in his emotional state. The combination of hunger and stress occasionally led to irritability, which reminded him of the importance of balancing fasting with good stress management.

The science behind OMAD: what does research say?

While Erik’s personal experiment provides valuable insights, what does science have to say about OMAD? Research on intermittent fasting, including the practice of eating one meal a day, suggests that this dietary approach can offer several potential benefits. Studies show that fasting can help improve insulin sensitivity, support weight loss, and reduce inflammation. Additionally, fasting has been linked to improved brain function and longevity, with some studies suggesting it may even enhance cognitive performance.

However, OMAD is not for everyone. For those with certain medical conditions or individuals who are highly active, consuming just one meal a day could lead to nutrient deficiencies or negative effects on performance. It’s important for anyone considering OMAD to consult with a healthcare professional before making any drastic changes to their diet.

Who could benefit from OMAD?

Erik recommends OMAD for individuals who are short on time and perhaps already skip meals due to their hectic schedules. For those who struggle to find time for meal prep or who experience cravings throughout the day, OMAD might be worth considering as an alternative approach. However, as Erik learned, it’s not without its challenges, especially when it comes to social and psychological factors.

Final thoughts

After completing his month-long OMAD experiment, Erik feels that the experience has changed his approach to food and nutrition. “Our bodies are highly adaptable, but it takes time to adjust,” he reflects. While he no longer adheres to OMAD, he’s gained a better understanding of how different dietary patterns affect his body and is now experimenting with continuous glucose monitoring (CGM) to fine-tune his nutrition further.

Fasting, especially the extreme nature of OMAD, is not a one-size-fits-all approach. It requires patience, self-awareness, and careful consideration of one’s lifestyle and health needs. For Erik, the experiment offered valuable lessons in time management, discipline, and the malleability of the body. Whether OMAD is right for you may depend on your individual goals, but Erik’s story is a powerful reminder of how experimenting with your diet can provide new insights into your body’s capabilities.

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This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf