What would happen if you ate one meal a day for 30 days? Discover the benefits of intermittent fasting, how autophagy works, and what one meal a day can do to help reset your body.

0:00 One meal a day diet for 30 days

1:52 One meal a day intermittent fasting

3:16 Intermittent fasting benefits

3:59 One meal a day, day-by-day

5:23 BDNF

6:12 One meal a day vs. three meals a day

8:15 What to eat on one meal a day

9:05 More one meal a day diet tips

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Many people eat three meals a day, but this may not be the best approach for everyone. After about 12–16 hours of fasting, glycogen stores become depleted, and your body begins burning more fat. At around 16 hours of fasting, autophagy increases as your body starts recycling old and damaged proteins, with continued activity in the liver, muscles, and brain.

Millions of people around the world practice intermittent fasting. Research has found improvements in body weight, waist circumference, triglycerides, and cholesterol markers during this period.

The first few days of a one meal a day (OMAD) diet are often the most challenging as your body adapts to using ketones for fuel. By days 4–7, many people find hunger and cravings improve as their bodies become more efficient at burning fat. Intermittent fasting also increases brain-derived neurotrophic factor (BDNF), which supports brain health.

As intermittent fasting continues, growth hormone levels increase, supporting muscle, tendon, and ligament repair. A one meal a day diet may not be the best approach for everyone, including some postmenopausal women.

Dr. Eric Berg, D.C. Bio:

Dr. Berg, age 61, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the Director of Dr. Berg Nutritionals and author of the best-selling book The Healthy Keto Plan. He no longer practices, but focuses on health education through social media.

Disclaimer:

Dr. Eric Berg D.C. received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients, so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose, and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.