Can eating less frequently help improve health and slow down ageing? Cardiologist Dr Alok Chopra believes that practicing OMAD (One Meal A Day) or time-restricted fasting may support gut health, steady fat burning, and even extend life span.
According to Dr Chopra, OMAD is more than a diet – it is a lifestyle approach that helps rewire biology for resilience and longevity. In this method, a person fasts for 20 to 22 hours and eats their nutrition within a short window. This fasting style differs from traditional intermittent fasting and can trigger multiple health benefits.
A 24-hour fast, as highlighted by a study from MIT in 2018, was shown to increase stem cell production in the gut, repairing digestive lining and allowing healthy gut bacteria to thrive. In the fasted state, sugar-dependent bad bacteria are starved, supporting a stronger digestive system and better nutrient absorption.
What makes OMAD effective?
Dr Chopra explains that OMAD encourages:
- Steady fat burn
- Nutritional ketosis
- Increased autophagy (cellular repair)
- Mitochondrial growth
- Reduced inflammation
- Enhanced stress response
- Improved protein quality control
A modified approach
However, he cautions that consuming all daily calories in one sitting may stress the digestive system and trigger inflammation. For this reason, he recommends an adapted OMAD or “strong fast, smart feast” approach. This involves fasting for 20 to 22 hours and spreading food across a 2–4 hour eating window instead of one large meal.
His routine includes:
- Morning hydration with water, lime water, tea or coffee
- Transition meal such as tomato and arugula soup
- Main meal with eggs, broccoli, mushrooms, avocado, sesame seeds, and nuts
- Smoothie snack with strawberries and spirulina
On non-fasting days, Dr Chopra emphasizes hydration, electrolytes, light movement, and including healthy fats like MCT oil.
Who should avoid OMAD?
OMAD is not suitable for everyone. Dr Chopra advises against it for those who are pregnant, breastfeeding, under 18, underweight, recovering from illness or surgery, or people with chronic diseases and conditions requiring regular meals or medications.
He stresses that fasting should always be adapted to personal health needs and carried out under medical supervision.