Have you ever thought of eating only one meal a day? Is it useful to eat only one meal a day? What should this meal contain and will this help in losing weight?

Learn about the one-meal diet in this article. Its benefits and harms, and how you can apply it to get a healthy body.

What is the one meal diet?

The one-meal diet, my dear, is a plan that helps you lose weight. When you follow it, you can only eat one meal in a 24-hour period. Thus, you will refrain from eating and drinking any beverage that contains calories.

It is a type of intermittent fasting called 23: 1، This means that you will fast for 23 hours. And you only have one hour to consume your calories, which are necessary to continue your life.

How can this diet help you control your appetite and lose weight?

We’ll make it easy for you, my dear. when we eat, Our body will break down food and start digesting it. This will raise your blood sugar, Then a hormone called insulin will come to enter the sugar into the fat cells. Therein lies the story, my dear. When you stop eating for a long time, Your body will produce less insulin. Thus, your fat cells will release energy to compensate, and this will help burn fat and reduce weight. For this to happen, my dear, You should avoid eating for long enough for your insulin levels to drop.

Benefits of the one-meal system:

1. Helps you burn fat.
2. Improves metabolism and metabolism in your body.
3. It can make you feel more alert and energized.

Disadvantages of the one-meal diet:

1. It can be hard to keep going You will abstain from eating for a long time when you are not used to it.
2. It may make you hungrier.
3. It is not considered the most effective diet for weight loss. It is less likely to result in more weight loss than reducing the number of calories you eat during the day.
4. You may have difficulty concentrating during the day.
5. And for some people, my dear, Eating only one meal per day may increase the risk of overeating during one meal.
6. and with time, Your desire to eat may increase during the fasting period. instead of going down, compared to other forms of fasting.
7. Vitamin and mineral deficiencies may occur if you follow this diet long term.
8. Your body may start to lose muscle mass if you go into a state of semi-starvation.

in addition to, Eating just one meal a day can trigger symptoms that include:

• nausea.
• Dizziness.
• irritability
• Low energy.
• holding.

Safety concerns:

And here, my dear, We must pay attention when following this diet. For most people, there are no serious risks in eating one meal a day. In addition to the inconveniences of feeling hungry, However, there are some risks for people with cardiovascular disease or diabetes.

• Eating just one meal a day can lead to an increase in blood pressure and cholesterol.
• Eating one meal late can cause your blood sugar to spike.
• Fasting can cause a drop in blood sugar. Fasting of any kind increases the risk of severely low blood sugar. Especially in people with type 2 diabetes.

What should you eat in the one-meal diet to avoid its harm?

Here we will talk about the practical application of this diet. and what you can eat, and what to avoid, Where there are several types of one-meal-a-day diet, Some suggest eating healthy, nutrient-dense foods. But most allow people to eat anything they want during their single meal. So it’s kind of optional. You can set the right program for you, However, you should pay attention to taking the necessary nutrients that contain the essential elements needed to maintain your health. including:

• Fruits such as berries, citrus fruits, and bananas.
• Vegetables such as cabbage, broccoli, cauliflower, asparagus, and bell peppers.
• Starchy vegetables and grains such as sweet potatoes, pumpkin, oats, quinoa and barley.
• Healthy fats such as avocado, unsweetened olive and coconut oil.
• Legumes such as peas, chickpeas, lentils, and black beans.
• Seeds, nuts, and nut butters like cashews, macadamia nuts, almonds, and pumpkin seeds.
• Dairy products, plant-based alternatives, unsweetened yogurt, coconut milk, and cashew milk.
• Protein sources such as chicken, fish, tofu and eggs.

It is also advised to avoid highly processed foods. It does not add any nutritional value to your body. It can also cause weight gain instead of loss. like:

• Fast food.
• Sugary baked goods.
• white bread.
• sugary cereal
• Soft drinks.

And don’t forget, my dear, that you can consume calorie-free drinks, Like coffee and tea without adding sugar or milk.

Some people may choose to eat low-calorie, high-protein snacks during the day like:

• Egg whites.
• chicken.
• tuna.

And to conclude, We wish you, dear, health and wellness, And the need to pay attention to consulting a doctor or an appropriate nutritionist about whether you can follow this system, The safety and effectiveness of any weight loss plan is unique to each person. designed for him and his purpose, Therefore, we ask you to adhere to the instructions in order to preserve your health. And let the process of adjusting your weight be a healthy and balanced process.

Written by: Marah Mohamad

Sources:

webmd

Healthline

Medicalnewstoday