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The diet utilizes a type of intermittent fasting called 23:1. This means that a person spends 23 hours of the day fasting, leaving just 1 hour per day to consume calories. Most people who follow this diet eat their meal at dinner time, then fast again until the following evening.
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Read More »The one-meal-a-day diet is an eating plan that claims to help people lose weight through intermittent fasting. When following this diet, a person will eat only one meal a day. This is usually dinner. They do not consume any other calories during the day. Although this diet plan may offer a fast weight loss solution for some people, the risks may outweigh the benefits. In this article, learn more about what it means to eat one meal per day, and find out more about the possible benefits and risks. What is the one-meal-a-day diet? Share on Pinterest The one-meal-a-day diet requires a person to only eat during 1 hour of a 24-hour day. The one-meal-a-day diet is a weight loss plan in which a person eats only one meal per day. On this plan, they will not eat or drink anything containing calories for most of the day. It is a type of intermittent fasting. It alternates long periods without eating or drinking anything containing calories with short time windows for eating. The diet utilizes a type of intermittent fasting called 23:1. This means that a person spends 23 hours of the day fasting, leaving just 1 hour per day to consume calories. Most people who follow this diet eat their meal at dinner time, then fast again until the following evening. However, some research suggests that eating breakfast may aid glucose control later in the day and reduce the risk of type 2 diabetes . Other research contradicts these conclusions, suggesting that skipping breakfast may actually be a beneficial strategy for some people in managing overall calorie consumption. For those who intend to eat breakfast and lose weight, learn which breakfast foods are best in this article. What should a person eat on this diet? There are several versions of the one-meal-a-day diet. Some suggest eating healthful, nutrient-rich foods, but most allow people to eat anything they want during their single meal. Benefits: What does the research say? People who follow the one-meal-a-day diet believe that it offers numerous benefits, such as the fact that: People can lose weight rapidly. The diet is easy to follow because there is no need to count calories. No food is off-limits. Learn more about the possible benefits of intermittent fasting here. However, there is little evidence to support the notion that the one-meal-a-day can aid weight loss. One study in a review suggests that intermittent fasting may help people lose weight, though the authors also warn of multiple risks, such as rebound body fat increases. Only one of the included studies focused on the one-meal-a-day pattern. Participants in this study ate their daily calories during a 4-hour window in the evening. Many saw improvements in fat mass and body weight, while others had increased cholesterol and blood pressure. Other research , meanwhile, has concluded that alternate-day fasting was no more effective than a calorie-restriction diet in terms of weight loss, keeping weight off, cardiovascular risk, or being able to stick with the diet. Other studies of intermittent fasting have found the following: Short-term fasting , in which people eat during a 4–8 hour window, may lower blood sugar levels and reduce weight in people with type 2 diabetes. , in which people eat during a window, may lower blood sugar levels and reduce weight in people with type 2 diabetes. Fasting 15 hours per day for a month may benefit a person’s overall health and, in people with obesity, boost the body cells’ ability to resist disease. for a month a person’s overall health and, in people with obesity, boost the body cells’ ability to resist disease. Time-restricted feeding, or eating within an 8-hour or shorter window, turns on autophagy, which is a process that the body uses to clean up damaged material, according to a 2017 study . This may prove to be a valuable strategy in preventing and treating many age-related chronic conditions. Many of these studies did not specifically address the one-meal-a-day option, however. Intermittent fasting has become increasingly popular with people looking to lose weight or improve their overall health. Learn more about it here.
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Read More »Risks There has been little research into the effects of fasting for 23 hours per day. As an extreme diet plan, however, there may be risks. For example, on a daily basis, a person may: feel very hungry
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Read More »: Eating less over several meals may be a more effective and sustainable way to lose weight. Reducing evening snacking : Snacking and eating large meals before bedtime may result in weight gain and increases in body fat, according to one 2012 study . : Snacking and eating large meals before bedtime may result in weight gain and increases in body fat, according to one 2012 . Exercising : Guidelines recommend that adults do at least 150 minutes of moderate exercise, such as walking, each week. : Guidelines recommend that adults do at least 150 minutes of moderate exercise, such as walking, each week. Keeping a food diary : Keeping a journal that shows what a person ate and when can help them understand how their dietary patterns affect their weight. Food journals are available for purchase online. : Keeping a journal that shows what a person ate and when can help them understand how their dietary patterns affect their weight. Food journals are available for purchase online. Getting support : Talking to a dietitian or counselor, sharing diet plans with friends or loved ones, or joining a weight loss club may help. : Talking to a dietitian or counselor, sharing diet plans with friends or loved ones, or joining a weight loss club may help. Eating a balanced diet : Adopting a healthful diet that focuses on fresh fruits and vegetables and limits processed foods may help a person lose weight and improve their overall health. : Adopting a healthful diet that focuses on fresh fruits and vegetables and limits processed foods may help a person lose weight and improve their overall health. Talking to a doctor : A doctor can check for any underlying medical conditions, such as thyroid problems, that can increase the chance of carrying excess weight. : A doctor can check for any underlying medical conditions, such as thyroid problems, that can increase the chance of carrying excess weight. The best way to manage weight is by making healthful, sustainable, and long-term dietary and lifestyle choices. Get some tips for losing weight here.
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