Experts Warn Against Popular Fad Diets Like OMAD and Intermittent Fasting

As digital media continues to shape contemporary health trends, various dieting strategies have surged in popularity, particularly the one meal a day (OMAD) method, alongside intermittent fasting protocols such as 16/8 and 20/4. However, health experts caution against these approaches, labeling them as fad diets that may compromise long-term health.

In a recent interview with SunStar on July 1, 2025, Dr. Parolita Mission, the Nutrition Program Coordinator for the National Nutrition Council (NNC) in Region 7, expressed her concerns regarding these dieting practices. "These diets do not address the body's nutritional needs appropriately. What we truly require is a balanced and regular diet," she stated. Dr. Mission highlighted that diets like OMAD and calorie deficit can lead to insufficient caloric intake, which may impair organ function due to a lack of essential nutrients.

According to Dr. Mission, an average adult requires approximately 2,000 calories per day to maintain optimal health. The consumption patterns promoted by fad diets, such as bulk eating in OMAD, pose additional risks. Natalie Corinne Prado, a nutritionist-dietitian at NNC 7, noted that consuming large quantities of food in one sitting can lead to spikes in blood sugar levels and may not be suitable for everyone. "Bulk eating is fundamentally unbalanced and can lead to health complications," she remarked.

Moreover, Prado pointed out that unhealthy diets high in saturated fats could raise the risk of hypertension and elevated cholesterol levels.

Nasudi Soluta, another nutrition officer at NNC 7, emphasized the individualized nature of diet. "Diet is not a one-size-fits-all approach; it must cater to a person's specific conditions and nutritional requirements," she explained. The experts collectively recommend the 'Pinggang Pinoy' model—a dietary framework advocating for the inclusion of 'go,' 'grow,' and 'glow' foods—as a healthier alternative.

The 'Pinggang Pinoy' model encourages a balanced intake of macronutrients: carbohydrates, proteins, and fats, ensuring that individuals receive adequate nutrition.

The dieting practices in question, such as OMAD, involve consuming food at a single meal without restrictions on quantity or timing. Dr. Rolando Balburias, an internist and functional medicine expert, describes OMAD as a regimen that may not align with healthy eating standards. Intermittent fasting methods like 16/8, developed by Dr. Bert Herring and Martin Berkhan, and the 20/4 method proposed by Ori Hofmekler, involve fasting for extended periods, which can lead to similar nutritional deficiencies. Additionally, the calorie deficit approach, as defined by Dr. Mission, compromises the body's caloric needs, while the eat-stop-eat method, which involves fasting for 24 hours twice a week, also raises concerns about nutritional adequacy.

In summary, health professionals urge individuals to prioritize regular, balanced diets over trendy fad diets, cautioning that the long-term implications of these practices may significantly impact overall health. The NNC's recommendations underscore the importance of individualized nutrition that considers personal health status, lifestyle, and age. By adhering to structured dietary guidelines, individuals can ensure they meet their nutritional needs effectively, promoting better health outcomes in the long run.