I wanted somewhere to share with you my experiences losing weight eating one meal a day.

I’ve written about it on another site I own, but lately I’ve started to feel it needs it’s own place, and this is it.

One of the biggest things I’ve learnt is that dieting is mostly in won or lost in the mind. It’s your attitude and your determination combined with a structured approach that you can stick with that matters most in the end.

How you choose to do it, whether it be One Meal a Day or something more well known like Weight Watchers, is important, but more important than that is whether you can sustain what you’re doing. Whether you buy into the ‘why’ of your diet and whether you have the courage to get back on the wagon each time you fall off. I want to explore some of that here, as well as writing about the diet itself.

Eating one meal a day is simply a means to an end. I like it because it’s simple and sustainable. It gives me flexibility to live a busy lifestyle and still eat well.

This is a brand new site and as such it will undergo numerous changes in the weeks to follow.

Bear with me while I get the basics of the site built out and some explanatory posts published.

But for now if you want to know what this diet is you can find it here.

Regardless of what diet you’re on, if you need some help and support, you’re very welcome to join in the conversation.

I am currently dieting and you can follow my progress here: One Meal a Day for Six Weeks

davidMy name is David, I’m 47. I live in the UK with my wife and four children.

Find me on:

Twitter @DaveFowlerΒ | Twitter @1MADdiet


Other links:

Home: 1 Meal a Day Diet

Disclaimer: Please seek medical advice before embarking on a diet

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{ 117 comments… read them below or add one }

Shelly April 2, 2013 at 10:38 pm

I am 46 years old. I’m 35 pounds overweight. I just started this way of eating today. It’s going really well. I’ve experienced very minimal hunger with having only 2 cups of coffee with cream and now 1 cup of tea with honey and homo milk….and of course lots of water.
I have always exercised everyday and will continue to … stationary spin on my bike for about 25 minutes and then I do a series of situps, pushups, side lunges etc. I have high hopes that I will finally shed this weight now. good luck to you David and to me to of course! I will keep you posted !!
Thank you so much for doing this site to help others as well as yourself! Good luck to you and to me !! Cheers


David April 2, 2013 at 11:35 pm

Shelly, it sounds like you’re all set to do this! I like your exercise routine, it’s enough of a challenge to make you work but not so much of a challenge that it’s too daunting. That’s a great balance to strike.

I’m glad you found the site. I’m hoping to set up a forum at some point so that we can develop a small community of supportive people who encourge each other.

I look forward to reading about your progress. I wish you the very best of luck! πŸ™‚


geisha April 5, 2013 at 6:28 am

hi, i was also on this diet( one meal a day) from November 2011 to 2012 September. i used to weight 116 kgs before i started and i weighed 83 kgs when i finished my diet in September 2012. it was hard at first but i eventually got used to the diet. i used to drink a lot of fluids during the day and had my meal at lunch time only, then i would continue drinking fluids for the rest of the day. sometimes i would also cheat and snack. but i have started gaining weight this year so i am planing to begin diet this April. so i wanted to join a group with similar diet, so i was searching and i found your site. so can i join you?


David April 5, 2013 at 9:35 pm

Geisha, you’re more than welcome to join in. There are some lovely supportive people around here, I’m sure they’ll cheer you on.

I would love to try eating my meal at lunch time but it just doesn’t fit with my lifestyle. I’m sure there are some great benefits to that approach.

Please let us know how the diet goes for you. πŸ™‚


SammyG April 8, 2013 at 2:25 pm

David ! Greetings from Sarasota, Florida !!! How goes it ? Count me all in ! Starting today as I have thought about this after seeing a TV show about an elderly inventor from Japan who ate but once a day and swore it improved his health and Life…Actually I have grown to rather large proportion and need to lose 60 LBS …Tired of all the mental masturbation about food ! When to eat, what to eat, in what proportion, Whew! Too much pressure… I am ready to roll…Let’s do this !!!


David April 8, 2013 at 7:11 pm

Hi SammyG! All is good over here in England, thanks.

That show sounds like one to watch. If you find it anywhere online please post a link.

Taking some of the decision making out of dieting certainly makes it easier to get started. And that’s all it is really, starting and then building the habits over time.

I wish you well and look forward to hearing your progress. πŸ™‚


Shelly April 8, 2013 at 11:33 pm

Hi from BC Canada Sammy!
Love love love your extremely descriptive phrase “mental masturbation”. David said the same thing- in not the same words- but it was like a switch went off in my brain and I had enough and am stopping it NOW. Been a week and my jeans are loose. More importantly…clearer..happy..pain free..in CONTROL!!
David is a great support!! You’ll do well here!


Anisa April 18, 2013 at 1:19 am

Hi David, I just found out your site and it’s inspiring me to take 1 MAD DIET too. I already tried so many methods, but I always failed and then gained weight more. Now I just eat what I want in time when I want. Usually I just eat 2 times (only 1 time in the weekend sometimes), without exercise, and my weight stuck in 64 kgs. My friend already took this diet, she is slimmer than me now but it looks like she still has some fats in some areas, and looks bigger than me. That’s why, before I try this, I wanna ask you a question. Do you have any plans to maintain your weight after you finish your diet? I’m afraid that after I take this diet (and go back to my routine), I’ll gain weight more than before. Thanks πŸ™‚


David April 19, 2013 at 12:09 am

Hi Anisa, thanks for asking the question.

When I started this I was very conscious that people who finish diets often put all the weight back on. I reasoned that it happens because people change the way they eat only for the sake of the diet. A lot of people seem to want to cut out entire food groups and then struggle after they reintroduce them. So my plan was to cut nothing out, only to change the quantity I ate. So basically I’ll be eating what I’m eating now, only in greater volume.

One thing I noticed about myself in the past, is that I was very good at maintaining my weight at 205 lbs and also at 183 lbs. When my weight would rise by a few pounds I’d take the weight off again. It made sense to me that I’d be able to do the same when I hit my target weight.

The truth is I think we always have to be vigilant about what we eat. At 17 years old I could eat whatever I wanted, but now at 44 I have to be a little more careful.

Having a maintenance plan is a great idea. I’ve made the mistake of not having a plan a couple of times already. πŸ™‚

Hope that helps a little.


Marco May 7, 2013 at 11:46 pm

Hi, IΒ΄am from mexico, hope you anderstand my writing, , I have a cuestiΓ³n, do you limit the amount of food on your one meal a day diet,or amount of calories or tipe of food?


David May 8, 2013 at 6:20 am

Hi Marco, I only limit the amount of food. I don’t count calories and I don’t change the type of food I eat. I eat the food I like, just less of it.


Julie May 10, 2013 at 5:17 pm

Ok I think this answered one of my concerns… Instead of cutting out carbs and sugars, just cut back to the quantity…

What sucks is that when its dinner time, my stomach chooses how much rather than my mind LOL

How do you stop from pigging out/binging???


David May 13, 2013 at 9:57 pm

Hi Julie, that’s a very good point. Sometimes I pig out and feel crappy not for pigging out, but for letting myself down. Having worked hard all day to avoid temptation only to blow it at the last hurdle is painful enough for me not to want to repeat it too often.

One way I got around it was to set a time limit for my evening meal. So I’d eat only between 5pm and 6pm. As soon as the hour hand hit 12 I’d quit eating. It’s the same sort of mentality as not treading on the cracks in the pavement…it makes no real sense but for some reason it sticks.

I’m having a similar issue right now so I’m emloying another tactic that works. I’m eating at 5pm and then going out for t short run (1.5 miles) at 8pm. If I eat too much at 5pm I feel as sick as a dog when I’m running. πŸ˜€


Rachel July 28, 2013 at 6:28 am

Hi there, I’m loving what I’m reading about this diet. I used to always eat this way and was thin and healthy without feeling hungry. I’m about 10kg heavier than what I’d like to be. I’ve been doing the 1MAD diet for about a week and haven’t felt hungry but I haven’t really lost any weight. Can you tell me how long it takes for most people to start seeing results. I know with any lifestyle change, consistency is the key and I need to stick at it for a while but just curious if people took a couple of weeks to see any changes? Thanks.


David July 30, 2013 at 9:57 pm

Rachel, if after another week you don’t lose any weight give some consideration to counting your calories for a while. I know it’s a pain, but in these circumstances tracking your food intake can be very useful.

My own experiences tell me that weight can fluctuate anywhere up to 3 or 4 lbs from day to day. It can also remain static. I remember that there were several times when I’d hold the same weight for a week and then suddenly drop 3 lbs over night. Maybe you’ll find the same if you hang on in there for a little while longer?

Perhaps weigh two or three times a day and average it out. Taking an average on a weekly basis also helps to plot trends and iron out the wild fluctuations, but I note it’s still early days.

If you’re still having difficulties let me know and I’ll try and help.


Angie October 30, 2013 at 7:16 pm

Have been following this eating plan for 12 days and have dropped a staggering 9lbs already. My work schedule is hectic and I often found I was skipping breakfast and then filling up on junk to get me through. Lunch always made me feel so sleepy and really strung out my day!

Eating one meal a day works perfectly for me and I can look forward to a proper dinner and dessert in the evening which I have found really stops me snacking. It’s also given me loads of energy without the 3pm slump!

I have a way to go as I want to lose 50lbs. It’s so great not to have to count calories or restrict which kinds of food I like to eat. I am coping with the hunger pangs by drinking tea and water during the day…but know I have that lovely dinner to look forward to when I get home.

The only thing I have noticed is how dry my mouth is but I am hoping this will stop as my body adjusts.

Thank you for sharing your experience, it has not only inspired me but reassured me against all the negative views of eating this way. You did it and it worked…now I’m going to do it! Watch this space!


Allison May 6, 2014 at 8:36 pm

I am starting also and ultimately want to lose 50 lbs also. Maybe we could help eachother stay motivated. I’m 39, soon to be 40 with 4 small children and I can use all the support I can get. I am also following the idea of Dave that I am not sharing this with my family. Then I won’t have the expectations they will set for me, especially my Mother who is thin and eats like a bird.


David September 21, 2014 at 9:35 pm

Hi Angie,

I’d like to apologise for failing to reply to you. I have an excuse but it;s a poor one, so I’m not even going to trouble you with it.

It’s been such a long time since you left this message… nearly a year in fact, so I have no reason to think you’d come back to read this, but just in case you do…

I think the way you describe your experience pretty much captures the benefits of eating this way. It’s a compromise–which most diets are–but it’s not a bad compromise. There’s plenty to love about this approach.

Thanks for sharing your experience. Once again, sorry.



Annie August 12, 2015 at 6:32 pm

Hi Angie
I was hoping to see if you had an update for getting to your 50 lbs weight loss goal.

Just started fasting and wanted see how the long term affects were.


Kirsten November 26, 2013 at 4:29 pm

Thank you so much for doing this site. I wish to start this diet tomorrow after coming across it today! Im training to be a veterinary nurse so studying takes over my usual exercise time so the weight is just creeping up and up. Photos are a great idea. Need to find a way to tale them by myself.


David November 27, 2013 at 2:29 pm

Hi Kirsten, I know what you mean about the studying… I’ve just started a 2 year course to gain a teaching qualification. It’s really stretching my time management skills. Hope the course is going well for you! πŸ™‚

Regarding the photo’s… I just use my crappy old cameraphone and point it at my belly.. and because I can’t see the screen I have to take about a dozen shots to be sure I get one usable photo. Haha.

Good luck with the diet, I hope it suits you πŸ™‚


Kathi March 21, 2014 at 11:51 pm

I am so glad I stumbled onto this website. While I have 30-40 pounds to lose, I have been naturally transitioning toward this due to my severe IBS issues. If I eat during the day, I tend to get really sick. At night if I get sick, I just go to bed and try again the next day. I like the flexibility that you use. This week I’ll go all out and, with any luck, maybe it will start to affect my weight.


David September 20, 2014 at 11:01 pm

Kathi, my apologies. I’m sure you won’t see this now as it’s so long since you left this comment but I’ll get back to you tomorrow.


David September 21, 2014 at 9:28 pm


I’m sure you won’t see this now, since it’s taken me so long to reply, but just in case…

It’s good to hear that you have a plan and that you’re flexible in your approach. I think that trial and error is the way to go in determining what works best for each of us.

Good luck.. and once again, sorry. πŸ™‚


Allison May 6, 2014 at 8:23 pm

I am so glad I have found your blog. I am approaching 40 this September and actually coming to your part of the world for my 40th bday trip from the States. I am currently 5’6 and weighing 206 and miserable. I have EVERYTHING in the world to be thankful for. A loving husband, supportive family and 4 healthy, beautiful little boy’s. So what was dragging me down on a daily basis? My self esteem. After the birth of my 4th son which was only 15 months after my 3rd I knew then something had to be done. These big boy’s had stretched my tummy out to no end and I couldn’t wear anything cute and felt so frumpy. It wasn’t til just recently that I gave in and bought non maternity clothing. Now, not to say I still have some because they are comfy, but I refuse to wear them out. Luckily for me maternity clothes look like normal clothing these days but they fit me better because quit frankly my tummy still looks like I am a few months pregnant. It wasn’t until about 6 months ago that I think age has taken over and gravity. The baby tummy has now turned to flab and I am noticing outfits that fit last summer now don’t becasue my shape is changing. So I have tried it all and being at home like you know with 4 small children all under 10 it is hard to not grab the nuggets they don’t eat or stay away from that yummy pizza. I don’t ever eat breakfast but a cup of coffee and not really hungry at lunch just have no will power to stay away form that mac n cheese. So, I typed in “eating one meal a day” just this morning while I was working my part time job, all while thinking about running up to the local fast food place and getting a salad. Well, a salad that was about 800 calories in one pop. I would like to get to 170 as my first goal and would love to reach that by the time I come to England so that I can look back at our trip and pictures and not think β€œoh, my God I am so fat”. I want the memories of the trip not my weight. So with an ultimate goal of 150 to be able to have the energy to keep up with my active boy’s and live to see them become Men i am setting off with my first goal of 170. wish me luck and Thank you for your advice. I will keep you all posted. I am ready to start having more energy. Even thou he says I need to do it for me I know my husband would like my pre 4 kids body back and I am ready to wear cute clothes that I don’t have to cover myself with jackets and cardigans all the time. I’m ready for tank tops in 100 degree weather and bathing suits that don’t look like I borrowed them from my Grandmother. It also doesn’t help that it not genetics but sheer laziness on my part becasue my Mother is 74 and has a tiny cute figure and is way more stylish than I am these days. Pretty sad when your Mother can wear cute leggings and tops and you are stuck wearing frumpy clothing. I refuse to begin my 40’s the way I’m ending the 30’s. I spent my 20’s thin, free and exciting. My 30’s married, having babies and fat but it didn’t bother me because for many years I was pregnant and supposed to be bigger. Now, Ipl;an on spending my 40’s looking and feeling like I’m in my 20’s but with a larger family not a larger physique.


David September 21, 2014 at 9:46 pm

Hi Allison, I feel terrible about not getting back to you sooner. I can only apologise.

Although I’m sure you won;t be back to see this reply I wanted to make it anyway.

I love your attitude toward your situation. You’re able to see where you are and where you want to go. You also have a time frame which really helps to bring goals to life.

Raising 4 children can be a tough job and you had it even tougher than me because obviously I didn’t have to carry them for 40 weeks, give birth or nurse them. It’s no surprise that the experience has taken a toll and it’s easy to understand how you would have gained weight as a result.

I really hope you’ve made the progress you were hoping for.

All the best, and once again, my apologies.



Toi B. May 29, 2015 at 11:16 pm

Its May 2015. Hows it going? How are you liking ‘the 40s’?


Donnie May 23, 2014 at 5:40 am

I am Donnie and I live in Bangalore, India. With a height of 6.2 inches and a weight of 249 lbs, I have grown to a hefty figure and it had become very difficult for me to carry myself. Nevertheless, I developed breathlessness and was having variations in my ECG. A famous Cardiologist in town had advised me beta blockers for 2 months (Never Taken)

Things are getting worsen day by day and I started seeing my funeral in my dreams. I was very clear that its all due to overweight and that was my turning point. I realized the fact that in this fashion; this is not gonna go for a long time and my next step was to identify the best workout plan for me and I had thought of various options. But my limitation was that as I am a strict non-veggie; between death and non-veg, I prefer non-veg:)

And my thought was to reduce my weight with absolutely no control on my favorites and I could achieve the same by having the great ONE MEAL A DAY. During the day time, I used to have tea, coffee, milk etc.. and for the dinner, I will have my favorites.

I wasn’t having any clue on this website at that point of time when I started. Since I am onto this diet, I wanted to check the pros and cons and that’s how I landed up to this page and I am glad to see lot of guys who are following this without having any health issues.

I would say, its a two step process and here you go…..

Step1 – Start tapering your food intake during the day time. Target to achieve a complete transformation from solids to liquids during day time within 1-2 months depending upon your body. Be very careful, if you suddenly stop; then there is a likely chance of getting acidity developed and this could lead to various complications

Step2 – You can have your favorites for dinner, but try to reduce the quantity – the beauty is that since you are not having any food during the day time, you will not be able to eat much for dinner even if you wanted to do so….

I am now 191 lbs, reduced from 249 lbs and I am very happy to proclaim that THIS WORKS GUYS!!!!!!


David September 21, 2014 at 9:56 pm

Hi Donnie,

You left this message a long time ago and I feel sure you won’t be back to see my reply, but just in case you do, here goes…

Firstly, you have done an amazing job to lose that weight. Congratulations.

Secondly, the only thing I might ask is whether you took any supplements to make up for the missing vegetables and the nutrients they contain?

My sincere apologies for neglecting to reply to you sooner.

All the best,



Peter Edwards June 1, 2014 at 10:29 am

Hello David, Could the single meal between Monday – Friday be taken at breakfast time rather than early evening? I really fancy giving this diet a go, but I do like a big breakfast in the morning to set me up for the day.


David September 20, 2014 at 10:59 pm

Peter, so sorry I missed this one. I’m afraid I’m a pretty crappy blogger sometimes.

The very late answer to your question is …Yes.

Timing isn’t crucial. Make it fit your own needs.

Again, sorry.


Ike June 18, 2014 at 10:05 pm

I’ve been doing this on and off for a while and what I find interesting is that your experience is identical to mine. The diet is pretty easy and the weight drops off but what happens is psychology, modern life, attitude come into play and it’s impossible to remain consistent for any really extended period of time. The reality is that it never truly becomes a lifestyle. It seems like it isn’t faddy and has the potential to just become how you live but as your experience attests, and mine too, we still fluctuate.

We go on the eating regime and drop some weight, off the eating regime because of a change in circumstances or a holiday period or a life event, then back on it again some weeks later, commit to it for a while and then it changes again. However much you want it to not be like that just look back over your history, it is like that.

Every year when I’m back to square one I think back to times in the past years when I hit the gym hard, controlled my eating and got in great shape and thought that was it but at somepoint, I ended up back where I started. It’s a cycle.

I actually believe our body has some kind of weight memory that gets set around puberty or in teenage years and no matter what you do, if that memory was set to be slightly overweight, perhaps by being a bit fat during some formative period, then in later life our body will find a way to get back to that weight. I feel it happening when I’m slim and fit, somehow my brain makes excuses like, “I’m in great shape so I can have that extra cake and drink a few extra pints” or “I lost loads of weight, chinese takeaway for me and oh I can’t be bothered to go to the gym this week, I’ll go next week” and before you know it…

The technique is a good regulator. I find it more effective than the now popular 5:2 diet and it does stop me from getting too far away from a weight where I can still fit into my clothes but I’ve given up on the idea that I will ever stick to something for longer than 3 months and keep weight off permanently. We just don’t seem to be built that way. I’m approaching 40 with 2 kids and I enjoy exercise but also sweet things and beer and like you I’m just not prepared to cut out the good stuff, just moderate it. Life is too short and to be honest, since I’ve accepted this, I’m happier.


David June 24, 2014 at 2:19 pm

Ike, you make some really great points. I have read and heard a little about ‘set point’ theory and my own experiences seem to bear out that the body has a state that it tries to maintain. What is encouraging is the idea that the set point can be changed. I guess we’ll see about that.

I’m glad you’ve had some success eating this way and couldn’t agree more that having the right psychology on place is crucial.


Matt June 24, 2014 at 2:07 pm

Hey David,
Are you on facebook?


David June 24, 2014 at 2:11 pm

Hi Matt, I’m afraid not. But I am back on Twitter though. Facebook is something I’ve been avoiding. Sorry about that.


tippi August 17, 2014 at 9:39 pm

I started this diet a week and a half ago. I have an apple at noon and then my one meal which consists of anything I want, as much as I want and dessert too!
I have lost 8 lbs so far and I cannot tell you how thrilled I am with this plan.
Thank You!!!!!


David August 17, 2014 at 10:43 pm

Hi Tippi,
I’m so pleased that you’ve had some success with this way of eating.

I’m grateful that you took the time to leave a message.

Please let me know how you progress. πŸ™‚

Take good care,



Leonie September 20, 2014 at 9:45 pm

Just before I found your blog I was trying to find a way to become anorexic. I’m 33 and when I was pregnant with my daughter I developed antenatal depression and after I had my her (4 years ago) I developed postnatal depression (pnd) which nearly cost me my life on numerous occasions. The legacy of the pnd is nearly 100 lbs of excess weight. I’m not joking when I say I have tried so many diets that your head would spin. I’ve done all the popular weight loss clubs, including a liquid diet club (for which I had to take a loan and that just messed with my mind), fat binding pills that made for some pretty disgusting toiletting issues, expensive hunger busting pills, the 5:2 diet, the south beach diet, atkins, various magazine diets… gosh, it’s just astrounding. I’ve just become so sick and tired of dieting and conflicting information that I’ve been at my wits end feeling desperate, confused and alone. I’d been online tonight trying to find a way to develop anorexia which I know is just downright stupid; but shows how miserable I feel about my weight. Anyway, anorexia studies took me to fasting which somehow got me to your site and I’m so grateful! I finally think there may be a glimmer of hope for me through your 1 meal a day approach. It makes sense and seems so simple that even someone like me could do it. I’m going to give it a go because at the end of the day, I haven’t failed at weight loss. Up till now I’ve just found 10,000 ways that won’t work. I’ve got one very astute mother visiting us at the moment who will be onto me in a second if I don’t eat what she thinks of as ‘properly’ but the second she’s gone home, I’m starting your approach. Thank you so much for sharing with this us.


David September 20, 2014 at 10:56 pm

Leonie, Hi πŸ™‚

Thanks for stopping by. And thanks for leaving such an honest comment.

There’s a lot of utter rubbish out there about diet and weightloss, most of them promising quick fixes and magic formulas which leave people bewildered and drained of hope that things can get better.

Things can get better, it just takes time.

As you point out, it’s simple, it’s just a method to restrict calories slightly and increase exercise slightly.

Demonising certain foods as some diets do is plain wrong and leads dieters to find all sorts of sneaky ways to eat the foods they really want.

Highlighting other foods as superfoods is also crappy because whilst they may have benefits, I believe the benefits are marginal at best.

Provided we try or best to eat a balanced diet, there’s room for the food we love. And as time passes we learn to make better choices.

As I say in the post above, so much of this is about mindset and changing the way we think about food and ourselves.

You’ve been strong enough to keep your hope alive and you haven’t given up and I think that speaks more about you than you probably know.

Sorry, I’ve rambled a bit here. I hope some of it makes sense. I’m just about to finish my day right now but I’ll check back tomorrow.

So glad you stopped by!

Take good care,


Leonie September 22, 2014 at 8:21 pm

Well, I started today! When I explained it to my overprotective mother (she’s been bulemic and is terrified of diets) she was actually encouraging. Maybe she just thinks I’m fat! I’m not sure lol, but I started today and while it was a little rough since I have a cold and had a particularly hectic day it was okay. I did eat two small pears and a 3 lettuce leaves (was waiting for the apples to arrive in the tesco delivery). By dinner time I must admit to being very hungry and I think my eyes were too big for my stomach. I ate enough dinner that I felt slightly uncomfortable afterwards but not stuffed. Is that too much? I wouldn’t have eaten the pears and lettuce but felt a little lightheaded because I don’t drive and have to walk the 3.2km to and from my daughters school every day. I had 2 cups of coffee and 2 cups of tea as well as a few glasses of water. It wasn’t as arduous as other diets and I’m positive that I can do the same again (hopefully eating no fruit) tomorrow.

As I explained to my mom today, I am so sick of being obsessed and having my mind heaving with diets. It was just exhausting and self-deprecating. I have no idea if your diet will work but I suppose I have nothing to lose but weight. I’ve tried everything else and if this works I think I’ll feel like I’ve won the lottery!


David September 22, 2014 at 10:03 pm

That’s fantastic. Sounds like you had a great start. And for what it’s worth, I wouldn’t change a thing. Keep the fruit and the lettuce and the tea and coffee and just get used to eating the majority of your calories at one meal.

The fact that you felt a little too full is not necessarily a bad thing. That sensation probably left you feeling satisfied and meant you weren’t tempted to snack in the evening.

As to whether you can achieve your goals… absolutely you can. It just takes time, patience, trial & error and a little (or a lot) of self love.

Take a couple of weeks to see what works for you and adapt the diet to your own needs.

You’re going to be doing this for a while so find a way to love the process and get excited that your becoming the sort of person who is tenacious enough to stick to the process and reach your goals. The weight loss will be merely a happy side effect.

I can’t tell you how much respect I have for you for turning this around in such a short period of time. From somebody ready to throw in the towel, to someone who speaks about this new phase with enthusiasm and excitement.

Thank you so much for coming back and updating us.

Keep at it! I look forward to more news πŸ™‚


Leonie September 28, 2014 at 8:42 pm

Hi David,

I did really well Monday to Wednesday and dropped 1lb which I was really happy with for 3 days ‘work’. Thursday this cold virus kicked my butt and I felt rotten. I landed up eating soup and bread during the day and my mum’s casserole for dinner! I’m an all or nothing person and figured I’d blown the whole thing and haven’t been following your weight loss approach the rest of the week. Cross with myself for falling off the wagon but now this stupid cold thing has subsided I’m keen to concentrate on it more this week.


David September 28, 2014 at 9:30 pm

Hi Leonie, sorry to hear about the cold. Yep, it definitely affects the way we do things and honestly, sometimes it’s for the better.

I’ve found that it’s better to lay off the calorie deficit when I’m ill. The body and mind endure enough stress even on a moderate diet, and more so if it has to fight a cold at the same time.

I wouldn’t feel too bad about it and I certainly wouldn’t count it as falling off the wagon. What matters most is what you do next. And clearly you know exactly what you’re going to do.

Our circumstances don’t dictate how well we do, it’s what we do about our circumstances that shapes our lives.

You recuperated for a few days, you regained your physical and mental strength and now you’re in a great position to continue where you left off.

For what it’s worth… I would have done exactly what you did.

I love your determination but remember to be kind to yourself. πŸ™‚

You’ll achieve your goal, don’t worry about that. There’ll be a few bumps along the road, but you’ll get where you want to go.

Have a great week and feel better soon. πŸ˜€


Toi B. May 29, 2015 at 11:24 pm

Hi Leonie…
Its May 2015. How are you doing?
I admired your heartfelt post here.


Leena October 13, 2014 at 6:36 pm

Im 30, single and started this diet since 5 days and this is how it went.

Day 1: Had my breakfast and did not have anything else the whole day.
Day 2: did not eat or drink the whole day and had dinner at night (10pm). Felt like puking and get away the feeling of mild pain in my heart. Couldnt sleep until 1 in the night.
Day 3: drank a lot of water, had 6 almonds and raisins in the afternoon and had my dinner at 9 pm.(carbs(1 bowl of cooked rice and protein(lentils/pulses)). Slight cramps under my rib after eating.
Day 4: Drank a lot of water, had 6 almonds and raisins in the afternoon and since we went to chinese restaurant had American chopsey. Since it was oily though i wanted to eat the whole thing.. only managed to have an omelette and quarter of the whole dish.(My sis and bro glared at me for wasting 3/4th of the dish). Worked out for an hour.
Day 5: Drank a lot of water, had my dinner at 9 pm(rice and vegetables). feel like puking .

So can somebody help me as to when will this puking sensation cont. Or what is it that I’m doing wrong. I know I’m wrong on the first 2 days.

Im preparing for important competitive exams so all I do is study and practice. I hate milk so I dont drink coffee or tea with milk. Since I have hypo thyroid I dont drink black coffee(I love it though). I work for an hour alternate days. And thats it.

Ill welcome all the criticism for now so please feel free to beeeeeeeeeeeeeep me.


David October 13, 2014 at 9:46 pm

Hi Leena, I’m not in a position to give you a full answer right now but I would say forget about making any drastic changes to your diet while your in the middle of important exams. Come back to it when you’re done.

I’ll give you a proper answer tomorrow πŸ™‚


David October 14, 2014 at 9:00 pm

Leena, firstly I admire your enthusiasm for wanting to tackle this head on, but I suspect you’ve gone at it a little too hard.

There was a huge gap between breakfast on day one and dinner on day two and honestly I probably would have wanted to puke too.

I also think you are potentially under eating by too big a margin. Ideally you’ll want to create a deficit of 500 calories a day either through diet or exercise (or both).

I’m not sure whether I stress this enough, and maybe I should be more explicit, but there’s nothing magical about eating one meal a day. It’s just a simple way to restrict calories through restricting the number of occasions we eat.

And again, I think maybe I haven’t stressed enough that this isn’t about eating only once a day, it’s about trying to save most of the calories for that one satisfying meal.

By the way, I should point out that I transitioned to this over a few weeks by eating two meals a day and I still got good results.

Skipping one meal a day and eating two slightly smaller meals will work just as well for many people so maybe give that a go for a while? πŸ™‚

But seriously, don’t make any drastic changes while you’re doing exams. Concentrate your efforts there and just try to make slightly better choices with your diet.

This stuff takes time, so go easy on yourself.

Good luck with the exams!



Ellie November 27, 2014 at 2:29 pm

I started this diet about 2 weeks ago and just googled now to see if anyone else has had luck with it and then I find this and see all the comments of others having success. It’s really reassuring to see others do well πŸ™‚ I don’t know if I’ve lost anything as the batteries in my scales are flat but I’ve been told I look like I’ve lost weight so its a good sign!


Christine January 31, 2015 at 3:42 pm

This site inspired me to create my own site.
David, I put a link to your site and hope you are okay with it πŸ™‚

Thank you!


samantha May 10, 2015 at 10:15 pm

Hi I have been doing the 1 meal a day and I am so pleased with the results. I have lost 10 kilos in 8 weeks. I do sometimes snack in the day a piece of ham and I drink hot chocolate with skimmed milk for breakfast and supper. Meals in the evening are just normal and smaller portioned and meat is lean and i really havent felt hungry. I am losing approx 1 kilo a week and loving it. Sunday I have tendency to probably eat a bit more and I have two small glasses of wine in the evening and all I can say its WORKING. Its hard the first couple of weeks not eating in the day now its not a chore at all.


Toi B. May 29, 2015 at 11:33 pm

Hi David and everyone…
I don’t know why I decided to look up eating one meal a day. I know that I need to lose weight. It use to be for vanity’s sake, now its becoming a health issue. I am 5’7, 203lbs. I have asthma, allergies, and knee problems. These have surfaced with a vengeance since the weight gain. My goal is to get back down to my comfort weight of 140. Vanity wise: there is a concert coming in September 2015. When I’m dancing, I don’t want other concert goers to worry about me because of wheezing.. lol
I have a couple of questions:
**how late is everyone eating their dinner? has eating late impacted anyone’s sleeping…caused indigestion, heartburn…?
**is anyone taking supplements…multi-vitamin?

The coming of June is 2 days away. No time to start then now. What do I have to lose? (all…exactly!!)


Lateasha B June 20, 2015 at 4:24 am

Hi, I am excited to see that someone has done this other than me. I have done this before and made it almost a year doing it. But, I had a downfall and I immediately started back gaining weight. The reason I had a downfall in the diet is because of stress meaning if something happens that would make me sad, I would just give up on everything and just eat. I want to regain that power I had when I was on the diet. I seen great results from it and it made me feel great. My question to you though is how do you keep yourself occupied so you would slip up an eat something. Cravings come around a lot for me but my biggest problem for me is to stay strong and not eat anything until dinner time. Can you help me?


TM July 7, 2015 at 7:19 pm

Hi David,
I had never heard of the 1-meal-diet before but I was already doing it the last two weeks as part of the fasting during the holy month of Ramadan. (It’s tough during the summer when we break-fast just before 9 pm! ). I have so far lost 6 lbs in about 2 weeks – but now I’m considering to continue doing it once Ramadan is over but not so strict as to not having any fluids either. I Love the 6 cups of tea with milk idea πŸ™‚
I’m ecstatic as it has been simple for me and like you have 2 very young kiddos to take care of and life is just too hectic. What’s even better is that people have noticed a difference in just these 6 pounds!
Really excited for the rest of 2015 and losing the baby fat… will update again by Jan 2016. Thank you


shan July 9, 2015 at 2:26 am

Hi, I am from the Philippines and I stumble on your website while I was looking for what’s the best way to lose weight. I was really thinking if eating once a day will help lose weight but I intend to eat only breakfast. Do you think it will work, eating breakfast instead of dinner? I’m 5’0″ and weigh 122 lbs. I wanted to lose 12 to 15 lbs. Hope it will work for me. Thanks.


Michele Marie July 12, 2015 at 3:17 pm

My Grandmother weighed 115 lbs throughout her long life, and her sister weighed about the same (They were each about 5’1″ tall– small ladies)
The way they both stayed slim was that they each ate one main meal. Their main meal was lunch (as it is in South American and some European countries like Spain). It was a big meal with generous rice, chicken, fried plantano and cheese… though it varied from day to day. For breakfast every morning she’s have one soft boiled egg and a small cup of tea with generous cream. For dinner at night she ate either some cheese or fruit- but never a meal. For dinner, her sister (who was also beautifully svelte all her life) would have a 1/2 grilled cheese sandwich every night. Without fail.
As I’ve been struggling with my weight, I googled ‘one main meal per day’ and got you. You’re onto something!
In my own case, a big lunch meal doesn’t work since I cook my main meal for my big family at night. So that is what I’m doing.


Adriana August 14, 2015 at 4:17 pm

Hi David! Fellow 1 mad-ers!

Im 4 days in and really taking to this however, i have one question-how many calories should i be consuming in my one evening meal? To lose 2 pounds a week, i should be having 1200 cals per day-im 5 5 and weigh around 12.7 stone. I dont want to be eating too much. Would 1200 be my max? Obviously, weekends may differ, i may have lunch/brunch on sat and sun and perhaps a couple of extra treats.

Thanks in advance, David!



Jacqui Thomson September 5, 2015 at 9:16 am

2 weeks in and I’m definitely losing just fat. Scales ‘say’ about 5 lbs, but, as you point out, they do mess with your head. I have noticed I can’t eat as much for dinner now, as at the beginning, so have a handful of almonds and sultanas for afters, just to keep the protein and fibre up. All my dinners are home-grown/organic/home-cooked – no fast food allowed. I don’t eat any grains anyway, so that hasn’t been a problem for me, but I do bake my own bread and pizzas for DH – the smell is enough to kill you, but I dare not succumb. I need to lose about another 14 lbs to get to ideal weight, but I am realistic enough to know it will not be so fast coming off now, and will try not to weigh myself so often – my jeans are telling me I’m doing ok.


Suzie November 3, 2015 at 8:17 pm

Grumpy, irritated and at least 2.5 st overweight. What have I got to lose by trying this concept? I AM going to start Day 1 tomorrow!


Abby December 10, 2015 at 11:38 pm

I just found this website and am very pleased to know I’m not the only one that does this. I always thought that I was alone in this diet. I’m pretty sure it was like three years ago I started so like about in seventh grade and it’s very effective plus now my stomachs gotten used to it and I’m never actually hungry. In all honesty I feel better with my stomach empty if it weren’t for the fact that I have to eat dinner with my family who’d be suspicious if I skipped dinner then I would not even have to eat at all plus to cope with the fact that I have to eat dinner I reward myself by exercising at night for a couple of hour or sometimes the rest of the night to make sure I burn off all of the calories and I’m still be able to go to school the next day and I always weigh myself after school and I’m very very pleased to say that I lost another pound and am now 112. A couple weeks ago I went from 110 to 119 which I think it’s because I grew from 5’4 to 5’5 so after that disaster this is a miracle. My goal weight if 96-98 so wish me good luck:)


Christine February 26, 2016 at 7:17 pm

Abby, it sounds to me like you are dealing with an eating disorder. I’ve been there. I am sorry that someone so young feels the same pressures we feel as older adults. If you ever feel like you want to reach out for help, please call the national eating disorder hotline.

Confidential Helpline at 1-800-931-2237



Lorita December 24, 2015 at 5:16 pm

I started eating 1 meal a day on 1 Dec 2015. We went on holiday & although only eating once a day, we did drink a couple of glasses of wine every day. Today is the 24th & I have lost 3kg!


Nompumelelo January 29, 2016 at 7:06 am

Soooo glad to hear about this diet,will be my first day tomorrow.I’m soooo big even scared to know my weight


Christine February 26, 2016 at 7:09 pm

Why are you choosing to weigh yourself daily? All bodies fluctuate from day to day, so I believe sticking to one morning, first thing after emptying your bladder, and while naked will give a more accurate picture of weight.

Just my two cents.

I am 48 and have the dreaded menopause weight gain. I’ve been doing one meal per day for 10 days and can definitely feel/see a difference in how my clothing fits. I like that it frees me from my food obsessions. I tend to have an all-or-nothing mindset, so this works for me.

I drink black coffee, carbonated mineral water, and green tea during the day. I found that I had a low-grade headache at around 10:30 AM for the first 6 days and then it went away.


David February 26, 2016 at 7:18 pm

Hi Christine,

Bizarrely enough that’s exactly why I weigh every day. I want to show how much weight fluctuates on a day to day basis so that others don’t lose heart when they encounter the same issue.

At various points I’ve gone for weeks without weighing myself.

I would encourage people to find other measures of progress through measuring or seeing / feeling how clothes fit differently.

What I haven’t done a great job of is tying together everything I’ve learnt and writing about it in a useful and usable format. I will though. Hopefully this year!

Thanks for sharing your own experience. πŸ™‚


Charity Newton February 29, 2016 at 9:36 pm

I am excited to start following your blog. I am so sick of being told to eat 3-5 small meals a day. What is a “small meal” anyway? One stinking little granola bar is not a “small meal” in my book. When I was a child my grandpa told me that you only need 1-2 meals a day. Anyway, I am now 43, live in North Carolina, US, and at my highest last week, I weighed 180. I am 5’6″ tall and should be around the 120 mark. I was thin my whole life until 2009 when I was in a bad car accident with a significant shoulder injury. For 20 months I was pumped full of steroids which increases your appetite and essentially stops your metabolism. At the time of the accident I weighed 117 pounds. In 7 years I have put on over 60 pounds. Last week I started thinking about my lifestyle prior to the accident and I remembered that back then I essentially only ate once a day and sometimes every other day. I simply wasn’t hungry. At that size I didn’t require as many calories to maintain my weight, so once a day or so was fine for me. I still enjoyed a piece of candy at the office, a bagel on Wednesday mornings at work, and popcorn at the movies on occasion, but for the most part, I ate to survive and that was about it. So I decided to cut my food intake to one meal a day. If I am overly hungry, I eat one small 8oz yogurt or a small apple or orange. I’ve lost 5 pounds. My husband thinks I am crazy, but I believe that I just need to get back to basics the way I used to live. So for me, my nightly meal of whatever I cook for the family, and sometimes a small sweet treat before bed, and that’s about it. Today is the first day I’ve had a headache, but I’ve not had any snack all day. I love how your post is just so real, and I can appreciate that, and I am so happy to have found your blog a week into my journey.



David February 29, 2016 at 10:07 pm

Hi Charity!

“One stinking little granola bar is not a β€œsmall meal” in my book.”

Love that!! πŸ™‚

I’m glad you stopped by to share your experience. Thank you.

It’s surprising how many people have reported doing well and living healthy happy lives eating one or two meals a day since I first started sharing my experiences a few years ago.

It’s probably not for everyone, but for some it seems to work wonders.

I hope you do well with your own goals.

Thanks again,



Sazy March 10, 2016 at 12:45 am

Hello David…..
I am 38 yrs old….current weight 210 lbs…..I am trying to lose weight past 3 years with all different types of diets in the market…
I have tried South Beach and many others. All seem good for first few days where you lose some water weight than all food temptation and binge effects spoil your plan. Since 2013 i have lost 20-30 lbs few times and than more come back within few months..
Yesterday i came across your website and decided to give a try for 4 weeks…
Today was my day 1… Went good… Had 1 cup of coffee and an apple the whole day followed by one big meal at dinnner…
I will keep posted my weightloss journey for 4 weeks how it goes…
If this works i want to lose atleast 30-40 lbs at intial loss phase than another batch of same lbs….


David March 10, 2016 at 9:15 am

Hi Sazy!

I’m pleased that day one went well for you.

The water weight thing is always interesting to deal with. Getting past the initial loss of 4 or 5 lbs in the first week or so can be difficult when the fat loss seems to fall away to a mere pound or two after that.

What many people fail to realise is that losing a pound a week is good progress. Losing 2 lbs a week is actually very good.

Because you’ve lost 30-40 pounds before I think you’ll do well with this approach

I’m looking forward to hearing your experiences. πŸ™‚


Sazy March 26, 2016 at 2:28 am

Hello David….
I did good couple days i cup coffee and an apple a day than dinner by 4pm . Here comes the devil..” Weeked” i cannot control and binge like never seen food. Back on weekdays very strict… I started on March 9 at 210 lbs onMarch 16 was 205.8 lbs. but that weekend screwed up everything…which lasted till following tuesday…back on track from wednesday. This weekend thinking not to be liberal ans just stict to one meal a day may be with an extra cup of coffee.
My corncern is that i eat my meal at 3 pm every day … Can i have a cup of coffee at 8 pm?
You from UK. Wud mind sharing which part. I have lived in London for 3 years


David March 26, 2016 at 10:10 pm


What counts is that you keep getting back on track. Keep experimenting with your diet until you find a sustainable way to keep the calorie intake below maintenance.

You can definitely have a coffee later in the day. There’s little more to this way of eating than calorie restriction. Having a coffee or two or three shouldn’t dent your progress.

I live half way between London and Brighton πŸ™‚

Good luck this week, be kind to yourself, even if you fall off the plan!


Sazy April 1, 2016 at 3:10 pm

Hello David….i am very much back on track now… For that last weekend i didnt break rule and ate only one meal…m losing now have reached 204.6 lbs this morning… My blood pressure was great this morning..but one thing i am seriuosly worried was my fasting Blood sugar…tested home and was 127… Its always under 90 as i check them every 6 months in lab.
I was reading other day that one meal a day raises glucose levels as liver produces more at night while on fasting stage…
Hence checked this morning and now have kept me worried …if shall i take ne medical help or discontinue my fast as was not diabetic ever…


David April 1, 2016 at 5:10 pm

Hi Sazy,
I’d have to say that this is beyond the limit of my knowledge and experience. I haven’t encountered this myself and my moat recent blood test came back within normal expected range.

If you have any doubts at all, see a doctor. There may be an underlying medical issue.

I Googled ‘why would fasted blood sugar be high’ and found this:


Maybe that’s a starting point.

It would be great to know what your doctor says. Please do let us know.

I look forward to your update. Be well. πŸ™‚

Sarah April 5, 2016 at 12:32 am

Hi David,

After coming across this website today, I would like to start it tomorrow. I am hoping to lose 10-15 pounds by the end of the month! Would love some support! Thank you for sharing your experience. It is very inspiring as I have tried to lose weight many times and have not been able to.




David April 5, 2016 at 8:36 am

Hi Sarah, thanks for stopping by.

It can definitely be done. 10 lbs in one month is not out of the question, but it’s a pretty aggressive goal.

After that you’d probably want to ease back into the ‘lifestyle’ element of the diet to make it more sustainable.

As it happens I’m seriously thinking of going aggressive to break a plateaue I’ve been experiencing for a few weeks.

Let me know how it goes. πŸ™‚


Sazy April 6, 2016 at 11:00 pm

Hello David
I kept a check on for few days and it was coming normal so i gues it may have been a fluke reading….
I wanted to ask you how to deal with weight loss plateau..i am doing one meal a day very religiuosly…now have lost 5-6 lbs first month but now am lil worried as it has slowed down. So i am wondering was it just water weight…or my body is getting used to eating one meal…


David April 9, 2016 at 7:44 am

Hi Sazy, it’s good to know it was probably a fluke reading.

Dealing with a stall in weight loss is tricky because it can often be more about the mind than the body.

A stall in weight loss is not the same as a stall in fat loss. There are a number of factors that affect this but none of them can offset the basic principle of eating fewer calories than the body needs each day.

Water retention can quite easily hide weight loss and for a long period of time.

Part of the answer could be to start tracking calorie intake. It’s not something that I do and that’s partly why my own progress is sometimes slower than it could be, but I can live with that.

I’ll continue my reply to you in the comment you left below…


Sazy April 6, 2016 at 11:10 pm

Are you on weight maintenance phase or you still looking to lose some weight.. As now fro. Your weekly diet chart i donot see you losing further. So i am bit worried for myself as i have 70 lbs more to lose


David April 9, 2016 at 7:51 am

Sazy, no I’m not deliberately on z weight maintenance phase. If I am maintaining weight (because I’m failing to lose fat) it’s due to motivation.

There are some issues in my life right now that have been causing difficulties. With that in mind, losing weight is not my primary concern and as a result I’ve been a little greedy with my portion size. Not in a massive way but probably enough to slow progress and give the impression that I’m failing.

I’ll write a bit more about this during my weekly update. πŸ™‚


Sajani April 9, 2016 at 8:47 pm

Thank you so much for your both replies…
I started Omad on march 9 at 209 and today exact a month m at 201… Which is incredible… In this month there was one tuesday where i broke rules and no control binged a lot…
There were 2 weekends where i also ate a lot of calories… Rest all days pretty much in control but as i said i eat one meal at lunch arnd 2 pm and coffee wid milk n sugar at 8 pm.
This way of eating is really so incredible that i no longer feel m on a diet and now love my food and each day look up to eat something healthy and ofcorse tasty… M not a desert person but some days like today to end up eithe wid a scoop of ice cream or 2 pieces of dark chocolate…
I will keep on posting my results as i go further down on scale. I really need all support here to go down a big number….
Will come bck next week positvely to post in more loss….


David April 11, 2016 at 3:08 pm

Thanks for the update. I’m very pleased you’ve seen some great results. I also love that you’re making this diet your own by changing it to suit your needs and desires. Congratulations on the weight loss. I’m delighted for you. πŸ™‚


Anette July 6, 2016 at 2:13 pm

Hi David just started your 1. Meal plan , read all your blogs terrific!! Tired every diet under the sun!!! I’m 47yrs old women full menopause 5 yrs always hungry on diets . I work long hrs get home late 7-8pm wondering what time should my 1 meal be. I go to bed around 10 pm


David July 6, 2016 at 2:39 pm

Hi Anette,

I prefer to eat around 5pm. That way I get to spend the whole evening feeling full and happy. These days though I tend to eat around 7pm with the family. In truth that doesn’t work well for me, but it might work for you if it fits your work schedule.

I haven’t updated this site for ages, but I’m glad you’ve found it useful. I will start writing again at some point.

Let me know if I can help. πŸ™‚


Anette July 7, 2016 at 1:06 am

Thank u David for your fast response. I ate a my first meal today at 3:30pm. It’s just to long to wait til 7pm to get home.
What I ate:
Rice and pea, I chicken leg jerk chicken
Dessert: coconut cake 1 square
8pm herbal tea
(During the day 1 boiled egg , 1 small orange)
Do u think that is too much food? If I eat too late I feel very weak)


David July 7, 2016 at 10:29 pm

That sounds good to me. I love that you don’t feel you have to only eat once a day. I think you’ll do fine. πŸ™‚


Lisa July 15, 2016 at 4:36 pm

I just found this site; thank you, thank you! Such an inspiration and exactly what I need to stay on track. I just turned 52 and have struggled with weight since age 20. The weight has crept up and up over the years. I am now a whopping 80 lbs over weight. I have tried every type of diet out there. It’s crazy! The one meal a day makes sense and I am hopeful. I started yesterday and it went well. I was anticipating that I wouldn’t be able to make it through the entire day without eating, but I did! Only a time or two did my tummy grumble. I just drank water and iced black coffee to stave off hunger pangs. Anyway, here’s to success!


David July 15, 2016 at 9:55 pm

Hi Lisa, it sounds like you made a great start. It’s great that you acknowledge your situation and you are objective about it. So many people bash themselves and use negative self-talk but clearly you are focussed on fixing the issue. I love that.

I agree… here’s to success! πŸ™‚


Lisa July 17, 2016 at 3:01 am

Hi David; thank you so much for responding. There are so many of us struggling with weight issues and I am feeling amazingly calm with this lifestyle and I have you to thank for being that cheerleader. I know I just started but I am happy, calm and confident. So much so that I am going in the pool with a swim suit on tomorrow! The grandkids will be shocked! Heck I am shocked! I love to swim but have been too ashamed to have anyone see me in a swimsuit for the past 25 years. Yes that’s right; 25 years. It’s time I start living and quit worrying about what others think. Here’s to making it count!


David July 18, 2016 at 9:47 pm

Hi Lisa, I hope you had a great time at the pool. It’s so great that you feel confident enough to do what makes you happy. You are so right, it doesn’t matter what other people think of you. The only thing that matters is what you think of you.

I makes me happy to see you write this way. I’m really pleased for you. πŸ™‚


Niru July 15, 2016 at 10:01 pm

Hi David, you are a great support, appreciate your responses to each and every question, so encouraging.

I started this diet at 72.5 kgs and managed to get it down to 70.7 in 5 days but after that weight has been stable for the last two days. Am upset to see the scale is not showing any less than the prev day after a hard day’s attempt. I eat breakfast and thats it. I am 5:6 and want to reduce another 5 kgs atleast. Sorry to mention in kgs, being an asian, am so used to kgs and not lbs. Any advise on why the weight is not goingdown for the last few days. Thx so much.


David July 15, 2016 at 10:10 pm

Hi Niru, I’d suggest it’s to do with water weight. It’s a wild ride. I can go for days at the same weight and drop 1 kg overnight. I’ve also found that my bowel movements start to slow and from time to time a get a little constipated. Both of these things can hide fat loss.

I don’t blame you for feeling frustration, but just hang in there and see what happens. The weight loss always slows after the first week and from then on, you might expect to lose between .5 and 1.5 kg a week.

Play the long game and don’t worry about the scale… it tells lies πŸ™‚


Niru July 16, 2016 at 1:39 am

Thx so much for the fast response David. You are my guru. I will hang in and update you after a week.


David July 18, 2016 at 9:41 pm

Niru, thank you. I look forward to reading your update. πŸ™‚


Niru July 21, 2016 at 11:21 pm

Hi David, how are you? Like you said, am only able to lose .5 kgs in one week. Wait remains constant for 4 to 5 days and drops by .2 kg. People report of losing so many kgs in the first few weeks of this diet but mine is going down real slow. Need to develop patience ha ha! Thx for this site, I know am not alone in thus struggle


David July 26, 2016 at 7:42 am

Hi Niru, sorry, for some reason the part of my website that is supposed to notify me of comments isn’t working, so I missed this one.

I agree. Practically everyone loses several kgs at the start of a diet. Most of it is water weight, waste and to some degree glycogen stores. All of which can quickly be replaced.

Those with more body fat tend to lose weight quicker, bit as body fat percentages drop, so too do rates of weight loss. I believe that most people can reasonably expect lose between .5 and 1 kg of fat per week. More than that requires an increasingly punishing caloric restriction or exercise regime.

Keep at it. See what happens over a longer period. πŸ™‚


Niru July 21, 2016 at 11:22 pm

Read wait as weight, heheh! Brain needs food


Linda July 25, 2016 at 10:30 pm

Started the diet before, but was not doing it on weekends and eating too much during the day on weekends. Also, I’ve been working with a personal trainer for five months, so I’ve put on a lot of muscle. I would love to lose 20 lbs, but 10 lbs would be just fine. Today, I started one meal a day and I’m going to do it on the weekend too. I will weigh on Friday, August 5th. This time, no cheating during the day, just coffee and a little half and half and water. It is not hard and I think if I can maintain control on the weekends, I’ll finally lose the weight. I do cross fit type training three days a week and 10,000 steps a day every day. I love to eat a lot of food in one meal. Small meals make me miserable. I do track the food I eat at night in My Fitness Pal, but I get to eat up to 1,500 calories so I can eat a lot and be satisfied. I am hoping if I eat one meal a day, every day, even on weekends, it will work for me. Do you guys drink alcohol? I do on the weekends…………Thanks for this forum!


David July 26, 2016 at 7:51 am

Hi Linda, great job on the muscle and fitness gains! It sounds like you have a great plan. Having the extra control measure of tracking calories (and macros) will help on a number of levels.

I’m looking forward to hearing how you get on.


mark July 26, 2016 at 9:47 am

Hi, I dont want to jinx or show off this but this diet is really working. It rotten to read that other people are losing weight if your not so I am not going to talk lots of numbers until the end of the school hols which is my aim….to go back to school a stone lighter. Last year I became a vegan and I put weight an ( I was mystified and living on tofu and mung beans) but looked at a food diary I kept for 2 weeks and was amazed how much I ate over three meals and snacks, no wonder I got bigger. I have been on 1MAD for 8 days and the scales are moving down fast as I would expect them to do in the first week. I drink a lot, especially in this hot weather. I have a banana or a pear or a couple of dates if I feel hungry, then I stuff myself at dinner. My stomach has shrunk over the last week and what I stuffed myself with on day one is now much less and made myself feel a bit nauseous yesterday because I made a tonne of food and could not eat it all. My mind is still bigger than my actual appetite but I will get better at judging that. I really like that I can have all my fave foods but only in the one meal, I dont feel as if I am denying myself. Thanks for this blog,your encouragement is a gift. Mark


David July 26, 2016 at 5:28 pm

Mark, a food journal is an excellent idea. I’ve seen lots of people say it helps them to see the reality of their eating habits.

I’m glad this dirt is going well for you and I have no doubt that your words will encourage and inspire others.


Ida July 31, 2016 at 3:30 pm

Hi David, I have been on this diet since march, and up till now I have lost 5 kilos and a bit. I was never really overweight, but definitely in the high end of a normal bmi or maybe a bit over. I have eaten absolutely what I wanted, bread, pasta, butter, olive oil, nuts, crisps, ice cream, beer, wine, you name it. I have also eaten as much as I wanted, and have had second helpings whenever I felt like it, but I have only eaten between 18.30 – 20.30. The beauty of it is not having to count calories, and that during the day, when you get peckish, you know that later you will get to eat till you are really full. I very much appreciate the concept that your succes lies in whether you stick to the plan or not. Your notes on flucturating weight has been very helpfull too. When I suddenly have gained several kilos overnight, I have been able just to ignore it, instead of -like I have done before- getting so frustrated, that I skipped the whole project. Good luck with your six week project! Kind regards, Ida
(I’m danish, so please excuse lanquage and spelling mistakes)


David July 31, 2016 at 3:58 pm

Hi Ida, your English is beautiful! Thank you for taking the time to let me know about your own success eating this way.

Losing 5 kilos is a wonderful accomplishment and I know how hard you must have worked to stick to the process.

Losing weight might be simple, but it isn’t easy. I’m so pleased for you. It just goes to show what a little compromise along with a little determination will do.

Thank you for your kind words and your encouragement. I’m grateful.



mark July 31, 2016 at 10:08 pm

me again- I have (sadly) been swamping myself with you tube vids on fasting and they are so strict. All of them are USA and they are brutal. No calories at all then all food in one sitting. If you do your a whimp and not committed and they mostly all work out like demons! They dont like smacks or anything that has calories in. A bunch of guys of various ages who all look like US marines are really down on eating anything. I feel this smacks of a zealotry which is closer to religious fervor than a healthy lifestyle, however their message is so persuasive. I have to stop watching them as dieting and craziness are closely linked for me. I need to be mellow and have a banana or a date if I need one and a cup of tea and almond milk and some sugar if I damm well want to. Phew, feel better now and have turned off you tube. Starting week 3 and still have loads of energy all day, then crash at about 10 and then sleep.


David July 31, 2016 at 11:43 pm

Mark, you’re a brave man. YouTube is a dodgy place!

I confess I haven’t ventured into the world to see what other people are doing. It was all very new when I started out doing it, but I guess now everyone has jumped on the bandwagon. Pish.

I remember though that I was initially all for fasting for 23 out of the 24 hours and felt like a total falure when I could;t manage it. I honestly thought there was some magic al secret to fat loss that could only be accessed if I stuck rigidly to the fasting protocol. What an idipt I was back then.

To be fair though, no one knew very much about it then. I remember some people got very nasty about my decision to skip breakfast and the damage I would do to my metabolism. Crazy times.

I think I’ll stay away from Youtube and the zealots, there’s no lace for those people in my life. Dieting is very much centered around the individual. One size definitely doesn’t fit all.

“Dieting and craziness are closely linked for me.”

That’s a great phrase. I think it’s true for many more people than would care to admit it.


mark July 31, 2016 at 10:09 pm

….even Stanley McCrystal snacked on prezels all day long then ate a meal, and you quote him as being an inspiration, so if its good enough for a 5 star general then I will ignore the you tube fasting muscle zombies. Over and out.


David July 31, 2016 at 11:47 pm

Actually I had no idea he snacked on pretzels!

Gotta love the muscle zombies!!!


Pepper September 5, 2016 at 2:02 pm

Thank you for all the good comments. haven’t started yet, plan to do so tomorrow and try for at least 6 weeks to see what happens. My question is how to drop from 3 meals a day sometimes with snacks to one meal. Do I just use small quantities of fruits and vegetables until I think I can tolerate it or is it better to go cold turkey? I presume that it is through experimentation to see what will work for me.

Thanks and keep the comments coming.


David September 5, 2016 at 10:05 pm

Hi Pepper,
You’ve got it exactly right. Some fruit or veg to keep you going is a good option.
You could also try the ‘skip one meal a day’ version. Just eat smaller portions at eat meal.
As you say… experiment to find what works best for you. πŸ™‚


Pepper September 5, 2016 at 2:17 pm

Oops, I just noticed I skipped over a couple of previous responses where you answered my questions. I need to read all of the responses. So anxious I found something that may work for me:)


Pauline Joy September 6, 2016 at 9:44 pm

Thanks so much for your site. So much to read. BTW, did you ever go over what time is best for the 1 meal? Any help is so appreciated. Thanks again for sharing your experience.


David September 6, 2016 at 10:06 pm

Hi Pauline, the timing is a matter of preference. I find it better to eat in the evening. But it could work just as well eating at lunchtime.

It’s whatever you can stick to over a long enough period of time to lose the weight.

If you decide to give it a go, I’d love to hear how you get on. πŸ™‚


Matt H October 28, 2016 at 6:01 pm

Would it be okay if I made a YouTube channel called One MAD Vegan or One M.A.D. Vegan? Or would that be to close to this? I’m not sure if I’m going to, but I’m thinking about it. I’ve been vegan for years, but I just started eating one-meal-a-day about two week ago and have already lost about 10 lbs! I already have a YouTube channel, but I’m thinking about making a side channel. Thanks


David November 17, 2016 at 7:05 pm

Matt, please accept my apologies for the delay in replying, especially as you had the courtesy to ask about the name of your project. I hope you have already gone ahead and started your youtube venture and I’m more than happy for you to use the term in your channel name.

I’ll do a search shortly to see if I can find your channel.


Matt December 7, 2016 at 7:28 pm

Hey! No worries.

I’ve decided to just revamp my original channel: thatoneguyonline

Thanks for the reply, though! I appreciate it

BTW, I’m now into week 8 and have lost 20 lbs πŸ™‚

– Matt


denise mccleese January 3, 2017 at 3:52 pm

Hi David I like to site. I have been doing IF for 2 months Lost 13 pounds decided yesterday I would do OMAD with a high fat protein snack to start off with so I started that today and so far it’s going good I’m just trying to decide what time you want to eat that meal normally eat at 11


Demi March 14, 2017 at 10:34 am


I have been eating one meal a day for just over a little more than a week now and I’ve already lost some weight. but I am now having a little bit of a problem with eating I can take a few bites of food and then I start to feel a bit nauseous. is this normal? and will I get use to it?


Chander June 12, 2017 at 5:36 am

Hey David,

I like what you are doing and the inspiration that you have become to so many. I have been on a similar diet as well, where I alternate between 1 meal and 2 meals every day. What I absolutely maintain however is the intermittent fasting routine – 16 hours of no food every day.

I am 5’10 and weighed 100 Kgs in early October 2016 and this regime helped me shed 20 Kgs by early January. Since then I haven’t lost a lot of weight. I am on 76 Kgs Now and I am targeting 73 Kgs.

I haven’t been able to find anywhere how tall you are, because at 75 Kgs you look rather ripped. I on the other hand do look in shape but not ripped to say the least.



Simon June 16, 2017 at 11:01 am

This has been a total inspiration for me, Having recently spent 12 months on my back recovering from a spinal operation and eating cheesecake i was disgusted with the 4 stone……… yes 4 stone that i had put on. I am now at the end of week 1 of eating one meal a day and cant believe how easy it is and how little hunger pangs i get. I do think keeping hydrated makes a big difference. Thanks for the great idea.


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