Can you lose weight by eating one meal a day?


Last updated on January 21st, 2019 at 07:22 am

lose weight by eating one meal a dayCan you lose weight by eating one meal a day? Is eating one meal a day healthy for you or not? What happens if you only eat one meal a day? Keep reading, for this blog post would address all these questions.

Asides from the fact that a user from Quora personally requested that I answered this question for her, one major reason why I decided to write this post is the recent talk I get from my younger sister on how she doesn’t want to eat much again all in the name of losing weight. I laughed over it the very first time she said it to us at home but then I noticed she stopped having her dinner most times and I was like WTF!?

So I decided to ask her how she actually planned on going about the weight loss and she said most of her friends in college suggested to her that she could lose weight by eating one meal a day.

First things first, most health care personals – doctors, fitness instructors etc usually recommend you eat regularly all day when you’re trying to lose weight. Funny right? But then you may start wondering if you would ever achieve any success doing that or if you would have better success at losing weight if you only eat once a day.

Researchers from the Institute for Clinical and Experimental Medicine in Prague had 54 people with type 2 diabetes follow a calorie-restricted diet plan consisting of either six mini meals or two large meals: a breakfast between 6 and 10 a.m. and a lunch between 12 and 4 p.m. Both groups ate the same number of calories and macro-nutrients and lost weight after 12 weeks, but the two-a-dayers experienced a greater decrease in body mass index.


Interesting right? This study was rather small and has not yet been published in a more reviewed journal, plus the duration of the study was also too short to tell if this weight loss would last in the long haul. Still asking if you can lose weight by eating one meal a day?

Lose Weight by eating one meal a day

Losing weight is all about your calorie intake;
One thing you need to understand is that losing weight is all about your calorie intake. Whether you’re eating one meal, three square meals or five meals (like I do sometimes, LOL) a day, it all boils down to your total calorie intake.

Take me for an example, I’m a guy that’s 5 feet 10 inches tall and I weigh 79Kg which is approximately 175pounds and let’s say I seldom exercise, I’m going to be needing around 2,500 calories to maintain such height, so I can lose 0.5Kg a week by limiting my daily intake to say 2,000 calories a day. You need to understand this math illustration above to be ahead in your weight loss game else you would just keep buying weight loss products and still not get the results you desire.

I recently wrote a post concerning the Fat Diminisher Diet System and the kinds of foods and vegetable to avoid when on the system. If you would love to know more about it click >>> Fat Diminisher Diet System. I pitched this in because I know it revolves around being able to lose weight by eating one meal a day.

This topic is very delicate; you could eat one main meal a day and lose weight, but make it a nourishing meal with little protein and a moderate serving of carbohydrate. Eating one meal a day could actually make you eat less. You end up training your body to want less food and break the habit of constantly eating.
However, the idea is to eat a healthy nourishing balanced diet and to eat until you are full.

Eating one meal a day vs. three square meals a day

lose weight by eating one meal a day

While you might be able to cut down your calorie intake by having only meal a day, you just might be better off eating more often when trying to lose weight.

According to a study carried out in the year 2012, published in the Journal of Circadian Rhythms. The study compared the effects of eating one large meal a day at breakfast compared to eating a bigger breakfast and a small dinner on weight loss in mice fed a high-fat-diet.

The study found that the mice had an easier time maintaining their weight and had less fat accumulation when they ate two meals a day instead of one. Although the evidence is less clear in people, it does seem as though eating more often aids in improving your weight loss and also retention of muscle mass, according to 2015 review published in Nutrition Reviews

Lose weight by eating one meal a day – Misgiving on eating one meal a day

Can you lose weight by eating once a day? My answer is yes! Asking how?
Here’s how; Looking at an article Keith wrote on FitMole, he suggests you can structure your diet to look something like this:

Monday: 1 meal
Tuesday: 2 meals
Wednesday: Eat Stop Eat
Thursday: 1 meal
Friday: 1 meal
Saturday: 4 meals
Sunday: 1 meal

Keeping in mind that calorie deficit is the most important thing to create when dieting. So just because you’re following a one meal per day diet doesn’t mean you literally have to eat one meal per day, EVERY SINGLE DAY.

Is eating one meal a day healthy for you or not? My answer is yes and no
It depends on the individual in question. One benefit of eating one meal a day is that it increases productivity, clears your body system as well as detoxifies it properly between meals.

This process and the reduction of calories, eliminates excess water weight that adds extra pounds and bulkiness to your body shape. We see it as a kind of double-sided effect.
It should be noteworthy that research also backs up the idea that reducing the number of daily meals encourages your body to burn fat.

However, instead of eating only one meal a day all the time, why not look at a better alternative I suggest. You could be able to lose weight without actually compromising your health by eating one meal a day only once or twice a week.

This is referred to as Intermittent Fasting (IF), this method allows you eat freely five days a week and restricts your intake to 500 to 600 calories the other two days, which should be nonconsecutive.
Wouldn’t you rather opt in for the IF method?

What happens if I only eat one meal a day? Well nothing bad or scary is going to happen. Don’t just get obsessive about this one meal a day stuff.

Like I’ve told you earlier, it all boils down to your calorie intake. You might be eating one meal a day with foods like dried fruits, cheese, nuts, avocados and milk forgetting that they are high calorie meals that help you gain weight.

On the other hand, a friend of yours might be having three square meals with foods like herb and citrus oven roasted chicken, spaghetti squash carbonara, cauliflower chowder and you would be thinking he or she is gaining weight by eating three meals a day but you’re wrong for they are actually low-calorie meals that help you lose weight.

I hope you’re beginning to get the right ideology on how to lose weight by eating one meal a day?

My final thoughts on – can you lose weight by eating one meal a day

I love food, like I literally can’t stand having only one meal a day every day, might just faint before its noon. So please start by eating three meals a day and then work down to one meal a day. Make sure you are consuming enough calories or you might just slump as a result of hunger.

Too few calories and your metabolism will eventually slow down, meaning you might lose weight but not efficiently. Besides, I see eating one meal a day like you’re fasting for most of your waking hours which can have some side effects like fatigue, headaches and constipation.

Did you also know that going long hours without eating may increase your hunger level and lead to poor food choices? I personally do think it’s difficult to keep this diet going over a long period of time.

Ultimately, what do you think about eating one meal a day? Do you think you can lose weight by eating one meal a day? I would love to hear from you.

Did you find this post helpful? If yes, then help share over social media with your friends. Do you have any complaints or suggestions? Feel free to use the comments box below.


  1. I’ve always losing weight for an averagely big person is quite easy if the person in question is not lazy. I totally agree with all you said but the problem is, people want quick fixes. You wouldn’t lose weight in 3days if you only watched and managed your calorie intake, that’ll lead you to 3months effective result. You wouldn’t lose weight if you stuck with healthy meals, they’re not as tasty as carbs are. And exercises are not for the quick fixes, that’ll take 3weeks to show good result.

    But skipping meals, the 3rd day your tummy would have shrunk. Result!

  2. I’ve heard of intermittent fasting and some people do swear by it.

    Personally, I know it’s not for me. I love food too much and I’ll make myself miserable if I do that lol. I think it’s great that you suggested IF as a better alternative, eating once a day everyday of the week is quite drastic.

  3. I’vé been intermittent fasting for 2 weeks now and I think I like it. Just one meal a day. I’ve losé 2 kg so far and I’m happy with it. I think is a sustainable strategy. But I’ll do a post on it later.

  4. Hey Anthony! From a dieticians point of view, I would say this is a well balanced post. People do not realise that weight loss is not just what happens on a scale and on the exterior, but more importantly, what is actually “lost”. If weight loss happens too quickly, chances are these people are losing muscle mass and not fat mass. Or both. Meanwhile what we want is to loose fat mass. That’s why people who loose weight rapidly tend to put it back on after returning to a normal deit. The recommended healthy kgs to be lost during weight loss is 0.5kg per week. Anything more than this could result in weight gain if the person reverts to a previously unhealthy diet. Weight loss requires both a healthy diet in smaller quantities in some cases and regular exercise. Cutting out entire meals in a day may be beneficial in shorterm weight loss, but with time, the weight may return…

  5. I was suggested this website by my cousin. I wasn’t sure at first but as I have just finished reading this article… I already feel like a weight loss expert. You’re amazing! Thanks!

  6. Thanks for the sensible critique. Me and my neighbor were just preparing to do some research about this one meal a day weight loss craze. We got a grab a book from our local library but I think I learned more clear from this post. I am very glad to see such great info being shared freely out there.

  7. Do you always write this stuff, over you head.. Great article! Tell me more, let it come.. You were simply amazing in this weight loss article.

  8. Hi, Interesting article.
    As in my opinion, eating one meal a day is not healthy for a person. I think that one meal a day diet plan comes with several daily risks which include weakness, inability to concentrate, irritability, and fatigue etc. I suggest to eat a nutritious diet. People looking to lose weight should eat fruits and vegetables and should avoid high calorie junk food and soda drinks.

  9. I am 20 years old student who weights 75 kilos. I know its not normal but i am planning to lose more kilo because im losing confidence to myself. At my age, i should be conscious coz im not getting any younger anymore and it’s for my health also. I love to eat pizza, burger, pasta especially fries. Yummm!! I start looking for a solution to my problem. I exercise, I make a diet. I limit myself to the food i love.


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