One Meal a Day (OMAD) is at the forefront of the health and wellness movement, which is more vociferous than ever in 2025. With celebrities showing off their accomplishments and millions of followers attempting to duplicate the success, what began as a fringe fasting fad that was embraced by fitness influencers and biohackers has now made its way into the mainstream wellness discourse.

This comprehensive guide will examine the development of OMAD in 2025, as well as its allure, advantages, and disadvantages. It will also explain why it is more important than ever to speak with the best dietitian in Delhi or India before beginning this diet. 

One Meal a Day (OMAD): What is it? 

A type of intermittent fasting involving a 23-hour fast and one meal in the 24 hours. The lengthy fasting period raises questions about sustainability and nutritional inadequacies, despite the method’s promises to support fat loss, mental clarity, and metabolic advantages. 

The Reasons Behind OMAD’s Huge Popularity in 2025

Health trends have become viral movements in the internet era. Thanks to athletes, celebrities, and even corporate CEOs displaying their toned bodies and reenergized energies on YouTube vlogs and Instagram reels, OMAD became a buzzword.

Influencers, doctors, and celebrities like [insert fictitious celebrity name here] have shared their “OMAD transformation” on TikTok, transforming it from a specialized idea to a worldwide sensation.

However, safety isn’t always synonymous with popularity. 

OMAD Advantages

 1. Easiness

It’s not necessary to schedule three meals. Shopping for groceries and meal planning are made easier with a single, well-balanced meal. 

2. Increased Concentration

Since your body produces energy from ketones rather than glucose, fasting can improve mental clarity. 

3. Efficiency in Time

Snacks, lunch breaks, and preparing several meals are over. OMAD provides increased productivity throughout the day. 

Risks and Side Effects of OMAD in 2025 

Despite the promising results, OMAD isn’t a one-size-fits-all. Without proper planning, it can have serious health repercussions: 

1. Nutrient Deficiency

One meal might not provide all the essential nutrients your body needs. Long-term nutrient deprivation can lead to hair loss, bone weakness, and poor immunity. 

2. Disordered Eating Patterns

Some people may develop an unhealthy relationship with food, leading to binge eating or food obsession during the one-hour window. 

3. Hormonal Disruption

Especially for women, extreme fasting like OMAD can affect reproductive hormones, leading to irregular cycles or fertility issues.

4. Energy Crashes

Many people report low energy, brain fog, and mood swings, especially in the early days of transitioning to OMAD. 

OMAD from Archana Batra’s Perspective 

A well-known clinical nutritionist and one of the bestdieticians in Delhi and India, Archana Batra, says that while OMAD may be helpful for certain body types and medical circumstances, it should never be embraced mindlessly. “The largest error people make is following health trends without knowing what their body needs,” Archana explains.

“Omad is a tool, not a way of life for everybody.” She always checks for deficiencies, hormonal balance, and general energy levels in her clients and pushes for a thorough nutritional assessment prior to starting OMAD.