Bruce Springsteen, 75, says he stays fit and healthy by only eating one meal a day, sometimes referred to as the OMAD diet. Photo / via X, Twitter
Bruce Springsteen, 75, says he stays fit and healthy by only eating one meal a day, sometimes referred to as the OMAD diet. Photo / via X, Twitter
We asked experts about the science behind the Omad diet.
Bruce Springsteen is still going hard at 75. He played more than 100 shows in 2023 and 2024 combined. His sets routinely top three hours. And he has shows booked through next July.
How does he fuel himselfthrough such a gruelling routine?
“I’ll have a bit of fruit in the morning, and then I’ll have dinner,” he told the Times last month. “That has kept me lean and mean.”
Though the Boss didn’t say it, eating one meal a day (sometimes called the Omad diet) is a somewhat extreme form of intermittent fasting. Typical intermittent fasting involves strictly limiting when you eat to specific periods of time – say, only between 12pm and 8pm, or only every other day. But the Omad diet compresses that daily eating window into one hour, so that you get all of your calories for the day in a single sitting.
There’s limited research on the health benefits of intermittent fasting and even less on those of the Omad diet. Here’s what we know – and don’t.
Should you follow the diet?
“One meal a day is not a good idea,” said Dr Caroline Apovian, an obesity specialist at Brigham and Women’s Hospital in Boston.
Apovian is a proponent of intermittent fasting in general, and she recommends it to many of her patients with obesity. Compared with eating plans or diets that require counting calories or cutting out many foods, intermittent fasting is a relatively simple way to control what you eat.
But for most people, the Omad diet would be a disaster, she said. “If I tell my patients to eat one meal a day, they’re going to be starving all day,” she added. Then, they’re likely to overeat at dinner because they’ll rely on whatever happens to be in the house, she said.
It can also be challenging to get all of your daily calories in a single sitting, especially if you’re active. Mark P. Mattson, an adjunct professor of neuroscience at Johns Hopkins University School of Medicine, said people who say they follow the Omad diet probably aren’t following it exactly: they’re most likely eating more than once a day and perhaps doing so within four hours rather than one.
Apovian’s advice is to try to eat only during the hours between sunrise and sunset (which technically is a form of intermittent fasting, she said). She suggests having a protein-rich breakfast and meals with plenty of protein, fruits, vegetables and whole grains. Then, stop eating at 6pm or 7pm, she said – which may be after sunset, depending on where you live.
Mattson himself follows an intermittent fasting routine, eating exclusively between 12pm and 6pm every day. In his view, the typical American diet – three meals a day, plus snacks, starting from shortly after waking to not long before bedtime – is discordant with how humans and other animals evolved to eat back when food wasn’t readily available, he said.
“Our genes and cellular systems are adapted to function very well in a food-deprived state,” he added.
The Omad diet is a strict form of intermittent fasting, limiting food intake to a one-hour window daily. Photo / 123rf
What does the research suggest?
Studies on intermittent fasting tend to have a lot of limitations. They’re typically performed on small groups of people over short periods of time, and their results are often mixed. “The science is all over the place,” said Alice H. Lichtenstein, a senior scientist and professor at the Jean Mayer USDA Human Nutrition Research Center on Ageing at Tufts University in Massachusetts.
Some limited research suggests that intermittent fasting might help people lose weight. In one study on the Omad diet, researchers found that when 11 physically active and healthy-weight adults had only one meal per day, in the evening, for 11 days, they lost a little more weight and burned a little more fat than when they consumed the same number of calories over three meals per day.
Other research shows that when participants restrict their eating to certain hours of the day, they end up eating fewer calories overall. That reduction in calories – not the meal timing itself – may be responsible for the weight loss.
Mattson’s own research on intermittent fasting suggests that switching between eating and fasting might turn on cellular processes that could improve blood sugar regulation, reduce inflammation and make cells better able to deal with various forms of stress.
Still, Lichtenstein said, the science isn’t clear, and we know that there isn’t a one-size-fits-all approach to how people eat.
“Everyone has a different schedule,” she said; if someone finds success with eating only between 7am and 5pm, that’s great. But for many people, Lichtenstein continued, “that would not work very well”.
Eating only once a day may cause overeating and make it challenging to get essential nutrients. Photo / 123rf
