One Meal A Day

One meal a day and energy to spare until bedtime

A 23:1 OMAD plan with alerts at every phase and photo logging for your one meal. Total freedom all day and a full plate that actually feeds you.

Download on theApp Store Get it onGoogle Play

23:11-hour window

1 plateChecked by photo

20:4More flexible option

Free Data in the EU iOS · Android

Sound familiar?

I lose hours deciding what to eat and when

Days with no food on your mind

Every time I eat, I get sleepy and lose the day

Long focus, no crashes

I want real discipline, not another soft diet

A sharper waistline

What you will notice

What you get out of it

This is what changes in your day to day when you give your body well-guided hours without food.

Days with no food on your mind

No breakfasts, no meal prep, no decisions. Free time and a free head.

Why:One meal wipes out dozens of tiny decisions every day.

Long focus, no crashes

You string together hours of work without the post-meal slump.

Why:After 14-16h the brain runs on ketones, a steady fuel.

A sharper waistline

Many people notice a flatter stomach as the weeks go by.

Why:Nearly all day with low insulin favors burning stored fat.

Discipline you can feel

You gain control over hunger, and it spills into other areas.

Why:Hunger comes in waves, and you learn that it passes on its own.

Full nutrition on one plate

You know what to put on your plate so you don't come up short.

Why:With only one meal, protein, veggies, and good fats are key.

Your body cleans house daily

You feel lighter, without the heaviness of eating all day long.

Why:With 20-23h without food, the body spends more time repairing.

SCIENCE · PHASE BY PHASE

What happens in your body, hour by hour

The app tells you the moment you enter each phase. No more waiting around to "see if it works."

Digestion

Nutrients from your full meal

0-4hDigestion

Nutrients from your full meal

A big, complete plate. You stay full for hours.

4-12hInsulin drops

Rest without digestion

You sleep and wake up light, with no real hunger.

12-16hFat burning

Your body pulls from reserves

Productive morning. Black coffee and water with a pinch of salt.

16-18hLight ketosis

Deep focus

Your sharpest stretch of the day. Hunger usually disappears.

18-20hKetosis

Steady energy all afternoon

If you feel weak, take electrolytes. If you get dizzy, eat earlier.

20-23hAutophagy

Cell repair underway

Home stretch. Build your plate and open with protein and veggies.

Your progress

What to expect, week by week

Week 1

You start at 20:4. Some afternoon hunger that you learn to handle.

Weeks 2-3

You move to 23:1. Mornings and afternoons with focus, no food on your mind.

Month 1

OMAD dialed in. You know what goes on your plate to perform and not fall short.

Month 3

A sharper waist and real control over hunger. Go check your bloodwork.

What the science saysOMAD Diet: One Meal a Day Done Right

Reviewed on 12/10/2026

OMAD (one meal a day, 23:1) is an extreme form of time-restricted eating with very little research behind it. In controlled trials without cutting calories it produced slightly less body fat, but also more hunger, higher blood pressure and LDL cholesterol, and worse morning glucose tolerance. Covering protein and micronutrients in a single meal is hard, so it isn't a good idea without supervision.

Taking all your calories in 1 meal a day for 8 weeks lowered body fat but increased hunger, blood pressure, and LDL. [1]
With 1 meal eaten between 4 p.m. and 8 p.m., fasting glucose was higher and morning glucose tolerance worse than with 3 meals. [2]
A 4-hour window (3-7 p.m.) for 8 weeks cut body weight by about 3% in adults with obesity, the same as a 6-hour window. [3]

Frequently asked questions

What is OMAD and how do you do it right?

OMAD means eating once a day, in a one-hour window (23:1). Doing it right means making that meal complete: a solid serving of protein, vegetables, healthy fats, and some carbs. Start at 20:4 before moving to 23:1.

Is it safe to do OMAD every day?

For healthy adults it can be, but it isn't for everyone. If you have diabetes, take medication, have had an eating disorder, or are pregnant or breastfeeding, don't do it without talking to your doctor. Many people alternate OMAD and 16:8.

How much weight do you lose on OMAD?

We don't give numbers: it depends on how much and what you eat in that meal, on your activity, and on your starting point. What many people do notice is less bloating, sharper focus, and a flatter stomach over the weeks.

Which is better, OMAD or 16:8?

16:8 is easier to stick with and easier to cover your nutrients on. OMAD gives you more fasting hours and more simplicity, but it demands real planning on the plate. If you're unsure, start with 16:8 or 20:4.

How do I avoid coming up short on nutrients?

Snap a photo of your meal in Ayúname and the AI coach tells you if protein, vegetables, or fats are missing. Keep an especially close eye on protein, fiber, iron, calcium, and omega-3.

Scientific sources (3)