While the consensus among health experts is that eating small meals throughout the day is better for weight loss than fasting, new studies are showing that eating once a day may offer some benefits if done for a short period of time. There are rules to follow and considerations to keep in mind, but a diet of one meal per day is feasible.
Step 1
Don't fast throughout the day. Even if you're eating your only meal at night, you need to consume something at other times to keep your blood sugar stable. Fasting leads to a drop in blood sugar, which leads to cravings, and can increase cholesterol, cause dizziness and leave you feeling sluggish.
Step 2
Have a protein shake or a cereal or energy bar in the morning. Choose something that contains fewer than 200 calories, and make sure the sugar content is low (2 g or less per 100 g). Avoid products that contain sugary ingredients like fructose, sucrose and hydrolyzed starch as the first few ingredients on the list.
Step 3
Have something similar for lunch. Shakes can be bought canned and ready to drink at health food stores and pharmacies, or you can buy powder mixes at the gym. If you're preparing your own shakes, use either skim milk or water to keep the calorie content to a minimum. Choose a shake that is low on carbs and sugar.
Step 4
Drink lots of water throughout the day. At least eight glasses, but 10 to 12 is better. This will keep your stomach full and your body hydrated, so you will lose weight without losing energy. Also, because water fills you up, you won't be so hungry and will be less likely to give in to cravings at the end of the day.
Step 5
Have a full dinner at least 3 hours before you go to bed, so your body has time to digest the food. Focus on lean proteins (4 to 5 oz. of chicken, turkey or fish) and 1 to 2 cups of nonstarchy vegetables (avoid corn and potatoes). Bake, grill or steam your foods and avoid adding sauces, butter and oils or breaded/battered items to the dishes.
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