Lose Body Fat By Eating Just One Meal Per Day?

June 26, 2007

Warning: This article goes completely against the fitness mainstream! It is a very radical idea, but it does work. Keep reading….

When I was younger, I used to spend my summers getting up early in the day going to the beach. On most occasions, I wouldn’t eat a single calorie until 6pm or later in the day. Then I would eat as much as possible in the evening in ONE large meal.

My metabolism never slowed down…and despite eating late at night I never put on an ounce of fat. I used to think it was because of my age. Now I know different…

You see, when I turned 30 I wanted to lose that last bit of body fat…but I always had a layer of fat covering my abs. I could never get really lean following the “eat six small meals per day strategy”. I decided to test out just eating one meal per day at night, like I did when I was young and lean.

Guess What? I got extremely lean within three weeks and didn’t lose an ounce of muscle. It just didn’t seem to make sense to me at all! The 6 meals per day plan seemed to make more sense, but the one meal per day at night plan was the strategy that got me lean!

It all made sense when a gentleman by the name of Ori Hofmekler came out with a book called the Warrior Diet. This guy is flat out incredible! He goes into deep detail about why eating just one meal at night is the key to maintaining low body fat levels.

He also explains why it is important to workout on an empty stomach if you want optimal results. The funny thing is that I frequent fitness forums often and they always shoot down the advice I give of eating very low calories during the day…and eating the majority of your calories at night.

Ori has a great blog post on this subject called…”Are We Inherently Night Eaters?

Just to let you know…Ori Hofmekler is also ripped.

Ori Hofmekler

Note: I only take fitness advice from people who are extremely fit. Like myself, Ori is someone who is ripped year-round. It really makes sense to listen to people like us vs. the typical underachieving personal trainer.

To this day, I eat the majority of my calories at around 8pm. I may eat a tiny bit of food in the morning or mid-day, but usually it is just a low calorie protein shake with vitamins. I don’t think people need to totally go to the extreme of only eating one meal per day. The purpose of my article is to let you know that ,you certainly don’t need to eat six times per day!

Question Everything!


eat stop eat intermittent fasting ebook

Update June 2008: I have recently found a great resource that is based around a University Graduate Study on fasting before eating.

The new eBook is called Eat Stop Eat. It was written by a top Nutritionist who did his graduate research on this topic. His study was titled:

The Metabolic Effects of Short Periods of Fasting in Humans and its Potential Application in Weight Loss”

This book really changes the game. Seriously…if you ever wanted proof that 6 meals per day aren’t the way to go, this is it! Even if you don’t decide to buy the book, you should opt-in to the free newsletter.

----> (New) Facebook Comments..."Cause all the cool kids are doin' it!"

{ 61 comments… read them below or add one }

Melanie November 25, 2012 at 5:37 pm

Oh email address is

Mona November 26, 2012 at 1:58 pm

Hi everyone,
David, you inspired me,good job!
Today is my first day ,I used to eat like this when I was younger and never felt better. Need to lose 30lbs,I will write back in a month!

Lissy November 26, 2012 at 2:08 pm

hey guys, i need advice.

I want to keep doing this but ever since i started work i’ve been off track. I work mostly days and i’m on my feet all day and my job is fast paced. I need the energy of food but i don’t want to eat my one meal in the day because im always hungry at night more than in the day and i know i wont be able to deal with NOT eating at night. What can i do to be fueled during the day? if i have a low calorie meal replacement shake (with water) on the days i work, just to keep me alive during an active shift, will that slow down my weight loss? i don’t snack or anything it would be just the shake then my meal at night.

Osman Safdar November 27, 2012 at 6:23 pm

Hey guys, I have been lurking on this website for quite some time! Its really motivating to read all the comments and success stories here!

My current weight: 97.5 kg!

I started one meal a day diet yesterday! Had a cup of coffee in the morning and then dinner at 7pm. In between, just a few glasses of water.

Before dinner, i did a 12 minutes interval jogging. 30 Seconds high intensity followed by 1 minute of rest. Repeated this cycle 8 times.

Anyways, I’ll try to update you all about my progress. If anyone wants to get in touch, here’s my email: othmansafdar@gmail.com

Mona November 28, 2012 at 8:54 am

Lissy I don’t this the shake will slow your progress as long as you don’t go over your calories intake. I have coffee with milk all day.

Melanie November 28, 2012 at 7:48 pm

What’s everyone’s weight loss to date?

Maz November 29, 2012 at 7:40 am

hi this idea is brilliant! been struggling with weightloss for a while. some things work, most things don’t. i’ve also recently just quit smoking which has caused me to gain another 4kgs on top of everything. I’m 29, 165 cm, and 79kgs. I would like to lose minimum 15kgs.
My question is: does the meal you eat have to be in the evening? I work in a place where I think it would raise too many questions if I missed lunch – it’s a big deal here – and wondered if it could be just as effective to have my meal in the middle of the day?
I’m interested in seeing everyone’s progress. Good luck! πŸ™‚

Shane November 29, 2012 at 7:04 pm

Day one start weight…

290.0 lbs

Will update often!

Shane November 29, 2012 at 10:46 pm


I know in the past threads it was mentioned that it does not matter when that one meal is….as long as you can get to bed without eating another meal you should be fine. Alot of people also thinks that they can eat whatever they want in that one meal, some may be able to but most still cannot. Try to eat healthier with lean meats instead of fried foods and the weight will melt off. I loss 30lbs in 30 days a coulple years ago eating this way but went back to my old eating habbits. I am back now to make this a way of life and ot a diet…I know from experience that it works if you stick to one decent somewhat healthy meal a day. I used to eat rice with some sort of meat everyday and it worked for me.

Keep it up, you will get there!

Gracie November 30, 2012 at 10:18 am

I discovered intermittent fasting a year ago, but i think i went into it the wrong way. I would do random days of fasting but when i finally ate i would have binge eating tendencies. Suffice to say i gained weight overall making me wish i had not started this. But i feel eating one meal a day is more controlled as i give myself a 30 minute eating window to eat whatever i fancy until i feel satisfied. Hopefully the weight will start falling off soon i am goin with the feel of my clothes.

Medifast November 30, 2012 at 2:34 pm

Hi there, i read your blog occasionally and i own a
similar one and i was just wondering if you get a lot of spam remarks?
If so how do you reduce it, any plugin or anything you can suggest?
I get so much lately it’s driving me mad so any assistance is very much appreciated.

Shane November 30, 2012 at 9:00 pm

Day 2

Weight is 288.8

Loss of about 1.8lbs the first day.

Shane December 1, 2012 at 2:16 am

Has red rice tonight with beef bulgogi and BBQ chicken breast. I was hungry while eating and then once finished, 20 minutes later felt like I overate due to feeling heavy and bloated. I hope I didnt eat too much and wont gain in the morning…guess we shall wait and find out soon.

Lisa December 2, 2012 at 12:20 am

i’ve never tried this before, but some of my friends have had a lot of success with it. i can definitely be compulsive about eating, and i think limbic hunger is my biggest problem so i’m really hoping this will work for me. starting this TOMORROW! hoping to lose that last 10 pounds with this and more importantly, hoping to have to not think about food all day.

@melanie – hope its okay to email you because i’d love to have someone to do this with!

Maz December 3, 2012 at 6:33 am

Thanks for the feedback Shane. Well done for the loss on the first day! I will try to see how it goes with this. Having a healthy lunch every day and then just keeping hydrated the rest of the day. I guess it just takes some discipline. I have been ok sticking to it these past few days, which have also included more exercise than normal and seem to have dropped a kilo already. Planning to cycle most days (training for a challenge next year) but no more than an hour, making sure to keep very hydrated. Feel as though things could get tricky with Christmas coming up but must be strong! πŸ™‚

I was also wondering, once we have attained our ideal weight, is it the case that we continue with this way of eating 100%? I want to be slim and fit but not disappear! Does anyone know? I’ve downloaded some information about IF that may give me the answers but any other information is welcome.

Fraser December 5, 2012 at 1:28 am

200 pounds, but less fat than my last 199 post I think.
I probably won’t post for a while, but while I have been on it I have probably been doing it 3-4 times a week, but even on the days I have off I don’t eat tons, I just eat normally. And also on the days off I mainly eat after I have exercised. I worked out quickly this morning because after a while it feels plain wrong to eat without doing anything beforehand:) It just becomes natural not eat unless you know you deserve it, otherwise you just feel guilty. Ironically today I feel bad because I went in a weetbix eating competition this morning and had 18… It was an end of exams thing… Anyways, all the best for christmas and keeping your weight off:)

karen December 5, 2012 at 6:03 am

Hello everyone i will be starting today wish me luck i am 23 yrs old and 200 pds having kids i really gained weight but im tired of clorhes not fitting πŸ™ what should help during the day so i dont think about eating . Will post weight loss asap. Thank you all for sharing your story got.me really motivated !

Melanie December 5, 2012 at 8:16 pm

Hey everyone
Well this is pretty much my second week.. I started at 69.4kg an this morning I was 66.8kg!
You can’t see much of a diff but I’m smaller around the waist!
How’s everyone going?

JessR December 6, 2012 at 1:46 pm

If anyone wants to email about progress, let me know. I’m starting today. I’m female, 26, 5’4″, and 140 lbs. Hoping to get down to 125-130.
Question- has anyone tried putting a MCT oil in coffee (or by the spoonful) like coconut oil while fasting throughout the morning and/or afternoon? I’ve read (and I’ve read so much on the subject of all this) that it is a fat immediately used for fuel, isn’t stored as fat, and that the body even stays in fasting mode if consumed. In the past, I have put coconut oil and MCT oil in my morning coffee while doing IF and it really helps to satiate.
Also, my email is jtrushing “at” gmail “dot” com.

stuart December 6, 2012 at 10:04 pm

Hi People. I have been eating one meal a day on and off for the last ten years, when circumstances (social pressure) have made me eat more often, I put on weight fast, so know that if you do this, you might have to do this for the rest of your life, as I plan.
I am 66yrs old fit healthy active and of normal weight and have a 36yr old girlfriend, it not only keeps your weight right it slows down aging.

Kirsty Jayne December 11, 2012 at 2:23 pm

Doing this tomorrow, right now I’m 5,5 and weigh 9.8 stone

Would like to loose a stone. Will update next week with progress,

Planning on drinking water and coffee till 3pm then having a microwave meal, then if I get hungry later on I’ll have a coffee or coke zero

Laura December 12, 2012 at 12:49 am

Oh my goodness, i can’t believe this blog exsists.
I decided to try this off my own thoughts. I started last Thursday.
I am not sure if i have lost weight (my scales are broken) but i have definately gotten smaller at the waist. A trouser suit i couldn’t get into last week i have on today. Does anyone know how long you should eat like this for?
Hope everyone is doing well.

Cassie December 12, 2012 at 7:06 pm

Hi Laura,

If you go off of this diet, you will gain it all back and more. If you change your mentality to eating this way as a lifestyle, you can succeed.

xolly December 12, 2012 at 11:14 pm

I have been doin this 4 a week now and I have lost 2kg, my goal is to lose 25kg.this time I’m gonna make this worki

Haley December 14, 2012 at 9:57 pm

Hello, guys! It’s so good to see you guys doing this! I have always been interested in doing this, but actually, I have no idea how much I should eat when I have my 1 meal of the day. When I have lots of vegi’s, after a while, I become to be hungry which I need other nutrients like carbs, things like that. But I can’ t have them all just in a time. How are you guys doing this?

Also, I love to have company to get good advice and to keep motivated… I am 4’8(I know I am short :p), female, and my average weight is around 52 kg.. I want to lose the last pound 10-20, but by alone, keeping it isn’t easy…. hbhwscj@hanmail.net -would anyone like to join me? πŸ˜€

Kris December 15, 2012 at 8:28 am

An intriguing discussion is definitely worth comment.

I do think that you should publish more on this subject matter, it may not
be a taboo matter but typically people don’t speak about these topics. To the next! Many thanks!!

Jeanetta December 28, 2012 at 8:20 am

I have been eating this way on and off for years but finally want to make it a permanent lifestyle change. Any takers for a 2013 one-meal-a-day challenge? We can motivate each other to stay on track and healthy/fit for an entire year and beyond. How awesome would that be?? πŸ™‚ I will take some before pics as well as track my progress monthly with pictures/weight/measurements. Please e-mail me if your are interested and we will discuss details.
P.S. If it matters, I am female, 5’5″, 145ish lbs.
Happy New Year!

Jeanetta January 7, 2013 at 7:00 am

Hello! Hope you all were able to start off the new year strong with the Warrior Diet. Made it through week one of my challenge, yay! Lost 3 pounds and feeling better each day. I decided to started a blog to track my progress. It’s really more of an online diary for me to keep on track and stay motivated, but you can read the first few posts here:
Still working on the blog design but it’s up and going!! Good luck everyone!

Nathan January 7, 2013 at 11:28 am


As someone who works out religiously, how do you do this kind of diet but not run out of energy at the gym? I know that even when I eat regularly, if I skip my 3 o clock shake and start driving to the gym hungry, my intensity suffers.

angela January 8, 2013 at 8:37 am

I have neen doing this diet for a not even a week now and have lost 3 lbs. 25 lbs, here I come

Lisa January 17, 2013 at 2:14 am

I started this diet last Wednesday …. purely because it makes me more self willed. Once I start eating something I crave more, so to just wait until the evening meal means I can eat until I am full. I weighed yesterday after a week and I have lost 4ib. Considering the last time I went on a diet for a week I put on 2ib ….. definitly think this one suits me personally.

Stolenafrican January 18, 2013 at 2:52 pm

Ive been doing this warrior diet for 3 months and I lost tremandous amount of weight. One meal a day is the best option on losing weight. Try to have a good cardio routine everyday, anything is better than nothing. -peace-

kendra January 23, 2013 at 3:00 pm

Well hello peeps. I have been muslim for 5 years now and have fasted every year for 30 days i didnt seem to loose weight though……i think my metqbolism slowed down to accomidate the change in my diet.in this diet are u allowed to at least drink wawater during the day? Or do u have nothing to eat or drink like we muslims do? I know i can do this cuz ive done it before but i had no results what gives?

Nina stone January 31, 2013 at 6:30 am

This is the best diet I’ve ever tried! Totally love it lost 6 lbs in a week! AMAZING!! πŸ™‚

Osman February 15, 2013 at 1:04 am


Yes you are allowed to drink water and any non-caloric liquid. One meal a day diet or any kind of intermittent fasting is very different from the Islamic fasts. Islamic fasts are observed during “Ramadhan” and they are not done weight loss rather its done for religious and spiritual purposes.

One meal a day diet is a different ball game altogether.

By the way, even I tend to lose no weight during Ramadhan! In fact I GAIN weight. But thats more because of our unhealthy habits. If we eat reasonably during dawn and dusk meals, we can see its positive effects too.

If you’d like to discuss this more, u can reach me at othmansafdar at gmail dot com

Sasha February 19, 2013 at 12:56 am

What do u eat Nina ?wow 6 lbs is a lot

Rose February 26, 2013 at 4:26 am

I am following this way of eating now, and I would like an accountability partner(s). I track my success on Twitter, at onemealadaylife. If you follow me and let me know that you want an accountability partner too, then I will follow you. Thanks and Much Sucess on establishing your new eating habit! πŸ™‚

Rose February 26, 2013 at 4:27 am

I am following this way of eating now, and I would like an accountability partner(s). I track my success on Twitter, at onemealadaylife. If you follow me and let me know that you want an accountability partner too, then I will follow you. Thanks and Much Success on establishing your new eating habit! πŸ™‚

Vanessa February 28, 2013 at 9:50 pm

Hi i m 16 and i am tryin to go on onr meal a day but i jst want to ask one ques Can i lose lot Of weight if i go on obe meal a day and do good cardio work out and also drink a lot Of water and elso eat health is that gud for me k just need ang answer plzz

Keith Muhammad March 2, 2013 at 6:23 pm

Hey Rusty hope this email finds you well. I like your info regarding eating one meal a day. However, I just want to inform you that this is not a new thing or event. The Honorable Elijah Muhammad taught this for 40 years and wrote two books vol. 1 &2 entitled “how to eat to live.”And many people including myself have experience adhering to this way of eating to live. Today Min Farrakhan continues teaching this way of eating for good health and longevity.

Monet April 7, 2013 at 11:08 am

Have stared and stopped a few times in the past, no willpower! This time I am sticking to it. Went from 158.1 to 153.5 since the 1st, and man, am I eating at supper time! I did this in high school and never had a weight problem until I hit 40. Actually, I feel like 40 hit me, and hard! I am now 47 and will hit 50 looking and feeling great!
I saw that Dr. Mark Mattson, PhD, a researcher at the National Institute on Aging, and professor in the department of neuroscience at John Hopkins Medical school, eats this way. He also runs 6 to 9 miles a day with a high school cross country team he coaches! If someone as intelligent as he is, who studies aging and it’s effects on the human brain feels this is the healthiest way to eat, that’s good enough for me!

Monet April 9, 2013 at 6:50 pm

Just wondering about my comment? I didn’t write anything objectionable. Well, love one meal a day.

Andrea April 27, 2013 at 9:04 am

If you are over weight and eat once a day. Your body is living off the fat. So you are totally fine. I did this all growing up due to medical reason. Now that I have had 3 kids it has hit me to starting eating once a day. I’ve been doing it for a week and have lost 5 lbs. But you also have to think. This isn’t for everyone. If you have medical conditions or are on medication that says take with food. Please ask your doctor first.

Carrie April 29, 2013 at 12:08 pm

I lose a pound a day doing this =) i just started going to the gym so i should start losing even more! I love this

Maddy J April 30, 2013 at 9:04 pm

Does the one meal you eat necessarily have to be in the evening ? Could it be eaten in the afternoon ?

Linda Snyder May 15, 2013 at 6:13 am

Hi Rusty – It’s Linda here from the first post on this thread. Haven’t stopped by in quite awhile. So unbelievable that this thread has 2543 (now 2544) posts! Wow!

Linda Snyder May 15, 2013 at 9:54 am

Been awhile since I checked in here. Unbelievable that there are 2,543 comments on this thread!!

Linda S May 16, 2013 at 4:38 pm

Nice to see this thread still going after almost 6 years!

Erika May 20, 2013 at 11:40 pm

This was my eating habit when I was in college, not to lose weight but only because I was too lazy to cook and was sick of cafeteria food. (I never enjoyed eating ever since I was a kid.) I ate one meal in the evening when I was starving enough that taste and texture of food didn’t matter any more. When I got a job and this social obligation to eat lunch with others came along, I got to try different food and started to enjoy eating…maybe too much. First time in my life, I was 15 lbs heavier than my all-time heaviest 105 lbs! I also felt sluggish and tired. As someone who never worked out in life and extremely disliking physical activities, I had no way of losing weight other than controlled diet. So I went back to my old eating habit, eating one meal a day. The reason behind eating in the evening is, if you eat in the morning, you will be hungry all day and can’t sleep at night because you are hungry. Some people think this causes health problem but I am perfectly healthy 5’3, 105 lb, 31 yr old who has been doing this for a long time. Once you hit your desired “healthy”, managable weight, you can start to eat small snacks, too. The key is not to expand your stomach to the extent of feeling hungry.

Osman Sadar May 21, 2013 at 1:39 pm

Hello. I have been doing this diet on and off for a number of days. Eating One Meal a Day is the simplest diet ever, yet its challenging. The most difficult part for me is to stay motivated throughout the day to carry on with this way of eating EVERY DAY, not just one day.

I would really like the help and support of an accountability partner(s), to help me stay motivated to follow through with eating one meal a day.

If anyone wants to be part of a Skype support group, drop me a line at othmansafdar(at)gmail.com

If we could keep track of our progress with daily accountability check, I believe it will be mutually beneficial for all of us!

Bill Brooks May 22, 2013 at 10:22 pm

Glad to have found this website. I noticed that fasting all day and eating one meal about 5pm has helped with my pain associated with my arthritis/fibromyalga condition. That’s why I have been doing it. Not quite sure why it works though.

chanel June 10, 2013 at 4:03 pm

Hey anyone wanting to help me feel free you hit me up so wanting to start this diet as early as last month lol

Daphney June 11, 2013 at 2:58 am

I’ve started yesterday I eat one meal at night and drink lots of water, I also use slimming pills and exercise almost everyday. I hope I lose more fat fast. I’m desperate I can’t fit in anything on my wodrobe I’m 23yrs and I weigh 86kg with a very big tummy.

cmarshall June 13, 2013 at 6:02 pm

is it ok to eat fruit during the day and coffee in the morning, then eat one meal at 5?

Brad July 10, 2013 at 8:14 am

This method absolutely works. I have been doing it for 1.5 years now. I personally lost 140 lbs in 8 months. I am not hungry and eat anything I want at my evening meal. Anything includes pizza, burgers, fried food…anything. I try to only do those items 1 or 2 times per week. Other than that I eat a large fresh salad and then a full meal, including pie or ice cream for desert if i want. I drink primarily water or unsweetened tea with my meal. I drink 4-5 large water (10-14 oz each) each morning. I drink 2 large coffees during the day. On occaision I feel the need for something and grab an apple to get me through..(4 times in a year and a half). All blood work comes back perfect, and have full medical approval as I eat all my calories at once.

Shane July 23, 2013 at 2:25 pm

Day 3…

Weight is at 282.8 this morning. I ate 2 piece of fish with white rice and a low carb bar at about 6pm. Mostly water weight Im sure but it feels good to see the scales go down. Will update as I go…

Monet December 17, 2013 at 11:34 am

Hi, is there any way to read all the old comments? They were very motivational and I miss them.

stacy November 24, 2014 at 3:37 pm

Yeah I agree with Monet! Is there a way to read the old comments? I want to reread Julie’s comments especially. I wish I could contact her.

Sandy December 16, 2014 at 11:18 am

Will this help with menopause weight loss?

Amin Muhammad March 11, 2015 at 4:07 pm

This diet was prescribed to the members of the Nation of Islam in 1930 and is still practiced by them today. Read How to Eat to Live by Elijah Muhammad.

alan April 12, 2015 at 12:34 pm

I have been doing it for years and I am 52 years old and ripped with six pack etc…not that I don’t want to eat more I just think…FAT

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