For most of 2024, I ate just one meal a day. If you’re wondering why, check out the video linked in the description—it dives deep into the emotional and cognitive benefits I experienced from fasting. But as the year progressed, I began to ask myself a critical question: Can one meal a day provide all the nutrients my body needs?
The Nutrient Puzzle
Although I supplemented my diet—unsurprising given that I run a supplement brand—I knew the most bioavailable and optimal levels of nutrients come from real food. Supplements are helpful but can’t completely replace the nutritional complexity of a well-rounded diet.
One of my biggest concerns was protein intake. Based on my height and weight, I need about 120 grams of protein daily to maintain muscle mass and overall health. Trying to fit that much protein into a single meal is nearly impossible. To put it into perspective, hitting that target in one sitting would mean eating two eggs, a piece of salmon, and two chicken breasts—all at once. That’s a lot for one meal.
The DEXA Scan Wake-Up Call
In November 2024, I decided to assess my bone health with a DEXA scan, a test that measures bone density and evaluates the strength of your bones. The results were a wake-up call. While I didn’t have any fractures or require treatment, the scan revealed that my bones were not as strong as they should be. My GP recommended a follow-up DEXA scan in a year to monitor any changes.
This discovery prompted me to rethink my approach to nutrition. Bone health, after all, isn’t just about calcium. It also depends on protein, vitamin D, and other nutrients that are harder to pack into a single meal.
The Role of Hormones in Bone Health
Another factor I considered was the potential impact of prolonged fasting on my hormone levels. Hormones like oestrogen play a crucial role in maintaining bone density, especially for women approaching perimenopause. Prolonged fasting or inadequate nutrition can disrupt hormone levels, increasing the risk of bone loss over time.
For someone like me, prioritizing bone health is non-negotiable. Muscle loss, for instance, weakens the structural support around bones and raises the risk of fractures.
A New Approach
With all this in mind, I decided to transition from OMAD to two meals a day. This adjustment allows me to prioritize protein intake, making it easier to meet my daily requirements and support muscle and bone health.
Now, my focus is on a balanced, nutrient-dense diet that includes a variety of foods—vegetables, lean proteins, healthy fats, and other essentials. By eating two meals a day, I’m not only giving my body the fuel it needs but also proactively addressing long-term health concerns like bone density and muscle mass.
Final Thoughts
Fasting taught me a lot about my body and mind, but it also highlighted the importance of listening to my health indicators and adapting when necessary. Moving to two meals a day isn’t just about eating more—it’s about eating smarter and ensuring my body has what it needs to thrive.
If you’re considering a fasting lifestyle, remember that what works for one person may not work for another. Always keep your health and long-term goals in mind.
-- Written by Hala, founder of Dietapplements
