Eating one meal a day may be better than not eating at all, but it is still an extreme form of dieting for almost anyone. According to National Strength and Conditioning Association, the daily minimum caloric intake for women is around no less than 1,200 calories; for men it is around no less than 1,500. It is possible to get these amounts in one meal, but doing so may cause your body to function below normal and put you at risk for malnutrition.
Reasons to Eat Once a Day
There are various reasons you might only be able to eat one meal per day. Perhaps you have a serious deadline to meet at work or it's during a long period of travel. You should not try to lose weight by eating once a day since doing so can ruin your metabolism and cause future weight gain. According to the American Council on Exercise, when you severely limit calories, your body takes this as a serious threat. It begins to horde calories and slows your metabolism. Once you begin eating normally again, you will most likely put on more weight than when you started. If you have no choice but to eat one meal, make it include the most nutritious sources of protein, complex carbohydrates and healthy fats.
Carbohydrates and Protein
Complex carbohydrates can provide the bulk of your one daily meal since they give you fiber and digest relatively slowly in your stomach. This can keep you feeling full longer if you absolutely cannot eat anything else the rest of the day. Sources such as whole grains and oatmeal will fill you up and provide a good portion of vitamins and minerals. Avoid simple carbohydrates like rice, white breads and pasta, which can leave you feeling hungrier sooner than later. Include protein in your meal when possible. Protein is not a preferred source of energy by your body, but is still important for other functions including immune system health and maintaining lean muscle mass. Legumes are a good source of protein because they provide fiber as well.
Healthy Fats
Since fats provide a large number of calories in relatively low quantities, include a few sources of fat in your one meal-a-day diet. One g of fat has about nine calories. Excellent sources include avocados, peanut or nut butter and olive oil. Stay away from foods high in saturated fat such as hamburgers, hot dogs, fried foods and pastries, which are unhealthy sources of calories as well as empty calories. A peanut butter sandwich on whole grain bread can provide nearly 400 calories if you add some fruit to it.
Risks
On top of a ruined metabolism and future weight gain, a one meal-a-day diet can severely limit nutrition. Lack of essential vitamins and minerals can cause a variety of deficiency-related symptoms including, fatigue, dizziness and irritability. These conditions can make other activities -- such as driving or operating heavy machinery -- dangerous. Before engaging in any extreme diet, always consult your physician to assess the potential risks and dangers relative to your current health.
References
- "NSCA's Guide to Sport and Exercise Nutrition"; National Strength and Conditioning Association; 2011
- "Lifestyle and Weight Management Consultant Manual"; American Council on Exercise; 2008
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