Eating one meal a day is an increasingly popular diet plan that may help you reach your weight goals. But there are potential hazards to consider as well.

If you want to achieve long-lasting weight loss, it is best to make healthful dietary and lifestyle decisions that are sustainable in the long run. Eating one meal a day is generally not recommended for most individuals.

1. Calorie Restriction

Calorie restriction, also referred to as calorie deprivation or CR, is the practice of cutting calories below your basal metabolic rate (BMR). It has both benefits and drawbacks.

Some individuals voluntarily restrict their daily calorie intake for years in an effort to extend life or maintain health. Unfortunately, this type of dietary intervention can have detrimental effects on other physiological systems and lead to various nutritional deficiencies.

That is why it’s essential to create a plan when cutting calories. One way to stay on track is by analyzing your food choices and replacing one or two high-calorie items with low-calorie alternatives.

It can be beneficial to have a set of recipes you can turn to when planning meals. Doing so helps reduce calorie intake and ensures you’re getting enough protein, fiber, healthy fats, vitamins, and minerals.

Another strategy is to reduce consumption of high-sugar foods and drinks, which may contribute to premature aging and inflammation.

Additionally, a diet high in sugar increases cortisol levels within the body – known to accelerate aging. A calorie-restricted diet helps control your blood sugar and lower cortisol concentrations.

Researchers have discovered that caloric restriction can slow the rate of aging in laboratory animals and may also have some beneficial effects on human health. The first long-term study, the CALERIE trial, demonstrated that it significantly reduces blood pressure, cholesterol and certain inflammatory factors in people. Furthermore, it helps protect against various age-related diseases and may extend lifespan.

2. Energy Boost

A nutritious breakfast with complex carbohydrates such as oatmeal or bananas can provide sustained energy throughout the day. Plus, you’ll get your daily serving of vitamins B6 and potassium, along with protein and fiber that helps prevent blood sugar spikes or drops that might leave you feeling fatigued and run-down.

A nutritious snack, low in refined carbs and high in proteins, can provide you with an immediate burst of energy. Popular options include nuts (seeds), leafy green vegetables and fruit for quick energy boosts.

Oatmeal is an ideal breakfast choice as it helps to slow the release of sugar and provides sustained energy. You can make your own oatmeal or purchase packets that only contain oats and fruit for convenience.

Exercise is another natural way to increase energy levels. Exercise increases endorphin release and improves blood flow throughout your body, so even walking, jogging or dancing for 10 minutes at a time can increase oxygen supply and make you feel more alert.

Spending time outdoors in the sun will provide your body with essential amounts of Vitamin D, which supports energy production and mood regulation. Alternatively, you could supplement with Vitamin B12 that naturally occurs in meats and many non-dairy milk products.

If you’re feeling lethargic or fatigued, it could be because you aren’t getting enough nutrition into your body. Aim to consume one third of your diet from starchy carbohydrates such as potatoes, bread, pasta and rice each day.

It is also essential to drink plenty of water, as dehydration can contribute to low energy levels. If your energy levels seem persistently lower than usual, seek medical help to rule out any underlying health issues.

3. Weight Loss

Healthy eating doesn’t have to be difficult or complicated. Start by swapping out processed foods for whole ones and avoiding those that contain fat, salt or sugar. Instead, opt for a wide variety of fruits and vegetables, lean protein sources and low-fat dairy products. You might also want to incorporate fish, nuts or seeds into your meals for extra nutritional benefit.

Losing weight not only enhances your appearance, but it can have positive effects on your health as well. Studies have demonstrated that dieting helps lower blood pressure and cholesterol levels, decreasing the risk of heart disease. Furthermore, weight loss improves how you feel physically and even increases energy levels!

People with overweight issues such as high blood pressure and cholesterol often see significant improvements when they lose weight. They may also have more energy, sleep better, and experience fewer headaches or migraines. Other benefits may include reduced stress levels, a lower risk of developing diabetes, and improved cardiovascular health. If you are overweight, speak to your doctor about ways to improve your wellbeing and get more exercise into your routine.

4. Better Sleep

In addition to providing energy, better sleep can also benefit your health in numerous ways. It improves cognitive function, metabolism and immunity; helps restructure memories; and even increases creativity. According to Science Advances study published December 2021, getting enough shut-eye may even help protect you against illness or a bad mood.

To guarantee you get the most from your sleep, it is essential to adhere to some healthy practices related to it. These include creating a sleep schedule, abstaining from caffeine and eating nutritious meals at regular intervals.

Though many of us experience occasional sleepless nights, if you’re struggling or haven’t been getting enough rest, seek the assistance of your healthcare provider. They can identify any underlying causes for your issues and work with you on getting the rest you need. To learn more about the importance of getting enough snoozes, subscribe to CNN’s Sleep, But Better Newsletter for research updates, health advice on topics like COVID-19 plus expert guidance on managing one’s wellbeing. You can also stock up on essential sleep items at Optum Store for easy convenience – they even carry everything!

5. Better Health

Eating one meal a day isn’t just for trendy dieters; it can also be an effective way to fuel your body with nutrition. The OMAD diet, also known as intermittent fasting, restricts calories consumption to one meal or short window of time and has numerous health benefits; such as weight loss, improved energy levels, better sleep patterns – the list goes on!

However, it’s essential to be aware that OMAD can be dangerous for those with certain medical conditions. A 2012 study in mice demonstrated that eating only one meal a day increased their blood pressure and cholesterol levels significantly; also, studies have suggested eating this style of diet late at night can cause your blood sugar levels to spike, potentially leading to type 2 diabetes. Therefore, most experts agree that the one-meal-a-day diet isn’t recommended for most individuals.