No breakfast and lunch, no problem: Why Kenyans are eating one meal a day

When you hear of the One Meal A Day (Omad) lifestyle, your first reaction might be, how is that even possible? Yet, it’s a growing trend among many Kenyans.Once an ancient Roman religious practice, eating one meal a day has resurfaced as a modern weight-loss trend. Known as Omad—a form of intermittent fasting—it’s now a popular choice for many.For 24-year-old Millicent Mukina, eating only one meal a day began with body shaming.“I used to get comments like, ‘You are too heavy for your age,’ and it really got to me,” she says. “I wanted to feel lighter, healthier, and more confident. I did not want to be at war with my body anymore.”She started experimenting with Omad in May 2024, but it wasn’t until January this year that she truly committed. Like most people who try a new diet, she expected dramatic, immediate results. “But it did not happen like that. My weight loss has been gradual,” she says.To date, Millicent has shed 27 kilogrammes, down from 97 kilogrammes. “I can now wear clothes I never used to fit into. But more importantly, my mental health has improved. I feel emotionally balanced and mentally sharp.”Her typical Omad plate includes carbohydrates like sweet potatoes, eggs or beef as proteins, cabbage, and avocado. “Protein is non-negotiable for me. I make sure it’s in every meal.”She walks 10,000 steps a day, drinks two litres of water often infused with Himalayan salt, and listens closely to her body. “If something feels off, I pause and assess. Hydration is key. If I don’t eat right or drink enough water, I feel weak or dizzy,” she says.Sticking to Omad in a student environment, where meals are often social events, is tough for Millicent.“It is tricky sometimes,” Millicent admits. “At school events or group discussions where food is served, I try to align my eating window with the event if I know about it ahead of time. But if I’ve already eaten, I just socialise without eating.”Read: How to drink tea right: Let your meal settle, then bring on the teaShe has learnt that social connections are not built on food alone.“When I say no to eating at social events, I stay confident and polite. People usually respect my decision. Over time, I’ve realised that confidence invites curiosity more than judgment.”Apart from loving how she looks and feels, she’s noticed another unexpected benefit: her period cramps have significantly reduced. “My menstrual cycle was always regular, but now the cramps are less intense,” she says. “That’s a benefit I didn’t expect.” Initially, not everyone applauded her weight loss journey. Her friends and family members thought she was starving herself.She stayed calm and let the results speak. Today, she has created a WhatsApp group with nearly 1,500 people purchasing Omad meal plans from her. “Now, the same people are curious and inspired. But my biggest cheerleaders are my online community. I’ve gained followers since I started Omad, and we’ve built a positive space around clean eating and personal growth.”Her consistency, she says, stems from her “guilt equals discipline” philosophy.“If I overeat, I feel guilty, so I remind myself not to do it again. It’s not about punishing myself, it is about learning and staying committed.”Millicent says Omad lifestyle isn’t just a phase for her. “I want to keep this lifestyle. On certain days, like during my periods, I’ll eat twice. But the clarity and discipline Omad gives me is something I want to keep for the long term.”However, she didn’t consult a nutritionist before starting. “Not formally, but I did a lot of research, joined Omad communities online, and listened to my body closely. That’s been my guide,” she says.Still, she acknowledges the hard days, especially around hormonal changes. “Cravings during my period are real,” she says.Lost 26 kilosWhen you meet Jimmy Chege, 47, you wouldn’t guess that just over a year ago, he was struggling with his weight, high blood pressure, anxiety, and a string of health issues that left him constantly fatigued.“I was determined to lose weight and reverse my health problems. I wanted to be able to do my daily chores without feeling tired all the time. My blood pressure was out of control, I was battling anxiety and mild depression, and I knew something had to give. That’s when I decided to try Omad.”His journey with Omad started in April 2024. Like many who try this extreme form of intermittent fasting, the first few weeks were tough. “But along the way, I got used to it. My goal was to lose weight and maintain a healthy lifestyle. Discipline is everything in this lifestyle. Humans are not wired to be eating all the time.”Read: Want to lose festive weight? Here's what to consider when picking a meal planUnlike other diets that promise quick results, Omad requires patience and consistency. One of the most surprising benefits of Omad for Jimmy has been mental clarity. He feels sharper and more focused.His energy levels have also seen a dramatic boost. “I used to get tired so quickly. Now, I have more energy and my mood is better,” he says.In a corporate world where networking lunches and dinners are the norm, you’d think Omad would be a social nightmare. Not for Jimmy. “I have a strict adherence to my mealtimes, 6pm sharp. Nothing overrides that,” he says. “People have learnt to respect that I don’t eat during the day. I don’t explain myself anymore.”Jimmy’s physical transformation is nothing short of remarkable. “I used to weigh 97kgs, now I’m down to 71. I used to run 10 kilometres in an hour and 22 minutes, now I do it in 50 minutes. My trouser size dropped from 38 to 32, and I no longer have joint pains.”His diet consists of boiled fatty meat and eggs. Interestingly, he only drinks water when he is thirsty. While he incorporates exercises, he emphasises that workouts played a small role in his weight loss.Being an indoor person, social events aren’t an issue either. He admits hunger pangs were an issue in the early days. “But not anymore. Your body adapts, and now I don’t even think about food until my mealtime.” What started as a weight-loss experiment for Purity Keith, 28, turned into a full-blown lifestyle overhaul—one that saw her shed 57kg, down from 136kg.“I was struggling with obesity-related self-esteem issues and early signs of pre-diabetes,” Purity says. “I’d tried countless diets before. Nothing stuck long enough to make a lasting difference. I needed something simple, structured, and sustainable.”She explains how, within weeks, her body adjusted to the new rhythm.The fear of constant hunger or fatigue faded, replaced by new-found energy and mental clarity. But the physical transformation was just the beginning. “I feel lighter, more flexible, and stronger. My skin cleared, bloating vanished, and my energy levels stabilised,” she notes.Even more profound was the shift in her mental and emotional state. “Before Omad, I avoided mirrors. I hid behind oversized clothes and rarely spoke up in public settings.”She credits Omad for sparking a discipline that has spread into all areas of her life – from how she manages time, to how she runs her business, and even how she relates with loved ones.“Before Omad, I’d have an energy slump by 3pm. Now I power through the day with sharp focus and zero brain fog. And when I travel for business, it’s one less thing to worry about. No need to plan for three meals. I eat once and keep moving.”She has also noticed a marked improvement in her decision-making and time management. During events or social gatherings, she adjusts her eating window.“I’ve mastered the art of saying no politely. When people hear I’ve lost 57 kilogrammes and feel better than ever, they become more curious than judgemental.”Besides staying well-hydrated with water and herbal teas, Purity takes supplements to maintain energy and hormonal balance. Purity is a certified nutritionist –making her both the doctor and the patient. “Even we healthcare professionals struggle with weight. We’re not immune,” she admits. “My struggles have made me more empathetic and effective in my practice.”She routinely monitors her blood sugar, vitamin levels, and hormonal health, given the intensity of fasting. “Omad isn’t about starving—it’s about fuelling your body intentionally.”One sensitive area for many women trying Omad is hormonal balance. Purity admits that during the early days, her menstrual cycle became slightly irregular, something that is common during rapid weight loss.“But with the right nutrients, hydration, and my herbal remedies, it normalised. Now I track it closely and adjust when needed.”For now, she sees no reason to stop Omad. “It fits my routine, keeps me focused, and saves me time. As long as I continue to nourish my body and adapt during key phases like illness or hormonal shifts, I’ll maintain it.”Still, she advises caution for newcomers, especially those in highly demanding jobs. “Start gradually –maybe with two meals a day. Listen to your body, stay hydrated, and ensure your meal is balanced. And don’t do it for the trend.”Six monthsWellness is frequently disregarded by many professionals with busy schedules. However, for other individuals, eating less –just once a day – is the key to improved productivity and health rather than eating more.“I started the Omad lifestyle mainly for health reasons,” says Elizabeth Wangui, a certified protocol officer and CEO of UshPro Excellence Solutions, who has been practising Omad for the past six months. “I was experiencing constant back pain and would get extremely tired even doing simple tasks, so I needed a change to help my body feel better and more energised.”A mother of two, Elizabeth admits she initially expected Omad to be gruelling. Her body adjusted faster than she imagined. “I now feel lighter, more focused, and more energetic,” she says.During business travel, Omad is actually a relief for her. Fewer meals to plan means less stress and more time to focus on her work.A key challenge for professionals on Omad is handling work-related lunches and dinners, which are often crucial for networking. Elizabeth approaches this with balance and intentionality.“If it’s an important corporate or networking event, I simply adjust my Omad schedule for that day. For me, building relationships is just as important as sticking to my routine. It’s about balance, not rigidity,” she says.The physical and mental changes have been remarkable for Elizabeth. She says her digestion has improved, and her back pain is almost gone.“Before Omad, I often felt bloated, tired, and uncomfortable in my own body, which affected my confidence. Now, I feel more in control and approach my days with purpose.”Her routine is supported by intentional eating and fitness habits.“I take at least three litres of water daily and do 300 rope skips each day. I avoid wheat and sugar completely, and I’ve gone low on carbs. I usually eat between 5.30pm and 6pm,” she explains.The journey hasn’t been without hurdles. “Initially, I had ulcers and was worried that fasting would make them worse, but to my surprise, my digestive system healed, and the ulcers disappeared,” she says.Her menstrual cycle, however, has been affected. “I’ve always had irregular periods, and with Omad, I’ve noticed fluctuations. Sometimes my periods delay or become lighter.”Her advice for anyone in a high-stress job considering Omad? “Start gradually. Shrink the eating window before jumping into one meal a day. Omad can help you manage stress better once your body adapts.”According to Eunice Nthenya, a certified nutritionist, Omad is not even a diet. “It’s a form of intermittent fasting,” she explains. “It falls under time-restricted eating, where you fast for a specific period and eat within a short window. Omad, specifically, is 23:1 – fasting for 23 hours and eating within one hour.” Other intermittent fasting variations like 16:8 or 5:2 offer more flexible eating windows, but Omad takes things to the extreme.That extremity, says Nthenya, is where most of the problems begin. “You can technically eat anything you want during that one hour, and that leads to a tendency to binge. It is not about clean eating or balance anymore.”She cautions that the challenge with Omad is not just about what you eat, but what you do not get enough of. Many people, especially women, struggle to meet the recommended daily calorie intake of 1,500 to 2,000 calories in just one meal.“You end up lacking essential nutrients, and that can lead to serious deficiencies over time.”Beyond nutrition, there is also the issue of hormonal health.Most studies on intermittent fasting have focused on men, yet many of the people practising Omad are women. “Women’s bodies are hormonally more sensitive,” Nthenya notes. “When you fast aggressively, it can disrupt your menstrual cycle because your body does not feel safe. It goes into survival mode and starts shutting down non-essential functions like reproduction.”This is not just theoretical. Many of her female clients report irregular periods or even missed cycles while practising Omad.Then there is the energy factor. While some people experience improved clarity during fasting periods—largely due to more stable insulin levels – others struggle to get through their workday.“If you’re doing mentally or physically demanding work, Omad might not support your focus or energy levels. You may feel drained instead of sharp,” she says. That is why she discourages people with high-pressure roles from Omad since they need to be alert and energised throughout the day.Nthenya suggests adjusting the fasting window to 20 hours instead of 23 to allow a more reasonable eating window.She recommends breaking the fast with probiotic yoghurt, added chia seeds and nuts—foods rich in protein, fibre, and healthy fats.The idea is to avoid processed or junk food, which may be tempting when you are extremely hungry but won’t nourish your body adequately.Even with these adjustments, Nthenya is firm about who should not practise Omad altogether: pregnant and breastfeeding women, children, people with a history of eating disorders, or anyone taking medication or with a chronic illness.“It’s not a one-size-fits-all approach. And for many, it’s not appropriate at all.”Hormonal fluctuations throughout the month also mean that women should consider a more tailored approach if they choose to fast. She recommends fasting only for the first three weeks of the menstrual cycle, then returning to normal eating during the fourth week – the time leading up to and during menstruation.While Omad might promise rapid weight loss, the truth is more complex. “The maximum healthy weight loss rate is about 0.5 to one kilogramme per week,” Nthenya says. “That’s about four kilogrammes a month.How you lose weightThe faster you lose weight, the faster you can regain it.”“Some people do see skin benefits due to improved insulin sensitivity and lower androgen levels, leading to fewer acne breakouts,” she says, warning that clear skin does not always equal a healthy body.There is also the social cost of Omad that many overlook. Eating one meal a day makes it difficult to enjoy social events, family dinners, or spontaneous lunches with colleagues. “Life isn’t just about weight loss,” she says. “Food is a connection, celebration, and culture. Omad can isolate you.”If you are considering Omad, watch for early warning signs. “If you feel dizzy, experience muscle cramps, or notice excessive muscle loss within two weeks of starting, stop immediately. These are signs your body isn’t coping well. It could lead to hypoglycaemia or other complications,” she says.Dr Abdullahi Hadi, a consultant physician and gastroenterologist, says weight loss fundamentally comes down to creating a calorie deficit.“If someone is eating just one meal a day, they’re likely to be in a significant calorie deficit, and that’s what drives weight loss,” he explains. “To lose weight, you must consume fewer calories than you burn.”“The biggest challenge is cravings. The first few days can be hard. You may also experience brain fog due to lack of glucose,” he says.In his practice, every patient is evaluated individually.eintabo@ke.nationmedia.com

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