Over the past decade Tom Holland‘s physique has had to change vastly according to which role me must play. Whether that is during his more athletic role as Spider-Man, or for his more slender part in Cherry and The Crowded Room. The latter, Holland describes prep as ‘extremely painful’ due to the restrictive nature of his diet at the time.
Consequently Holland admits that he prefers bulking up for roles, and he’s currently trying to put on weight for his upcoming projects.
However, the Men’s Health cover star admits to only eating one meal a day, apparently batch cooking vats of chilli con carne or something similar at home. Which makes the task of bulking up a little more challenging.
‘I really have to think about eating three times a day. Breakfast, lunch and dinner to me is an extortionate amount of food,’ says Holland.
While it may not be entirely intentional, Holland isn’t the only celeb to recently share that he eats an OMAD (one meal a day) diet, with the likes of Chris Martin and Bruce Springsteen also opting to eat once a day. But is just one meal a day truly healthy?
What the Science Says
Whether intentional or not, one meal a day fits into the category of intermittent fasting – or time-restricted eating – of which the research is mixed, in terms of its efficacy for health and weight loss. As usual, our diets are highly individual, and what might be classed as healthy for one person, may not be so healthy for another.
One Meal a Day for Health
A review published in Nutrients compared the results of intermittent fasting with non-fasting methods of calorie restriction on ageing related outcomes such as cardiometabolic health, cancer risk and neurocognitive performance.
The researchers determined that both intermittent fasting and calorie restriction provide notable health benefits, especially in terms of weight reduction and improvements in cardiometabolic health. However, intermittent fasting seemed to be more sustainable over time, with better long term adherence, indicating that it may be a more practical approach for managing weight and overall health in the long run.
One Meal a Day for Weight Loss
When it comes to weight loss, a review published in the Annual Review of Nutrition examined 16 trials, 11 of which reported statistically significant weight loss. The review concluded that most intermittent fasting approaches can lead to some degree of weight loss.
Another study published by the National Library of Medicine, investigated how two different meal timing windows influence metabolism. Participants either ate early time-restricted eating (eating between 8am and 2pm) and a control schedule (eating between 8am and 8pm). The findings suggested that meal timing primarily aids weight loss by reducing appetite. Additionally, early time-restricted eating appeared to enhance fat loss by promoting fat oxidation.
This suggests that time-restricted eating could serve as a useful tool for appetite control and dietary management for some individuals. Conversely, other research concludes that when calories are controlled, time-restricted eating and normal eating patterns both result in weight loss, therefore reinforcing the notion that we must tailor our dietary choices to our own needs.
The Verdict
Firstly, as with any dietary plan, it is crucial to ensure that your body receives essential nutrients, and eating just one meal a day could jeopardise that. Any restrictive eating pattern should be undertaken with professional guidance to ensure it is both safe and effective in achieving personal health goals.
If you find yourself eating one meal a day unintentionally, and it results in unwanted weight loss, it’s important to get appropriate support from a dietician.
Intermittent fasting and one-meal-a-day diets have their place in weight-loss plans due to the benefits in appetite control, however, for some, there can be negative side effects such as fatigue, low energy, mood disturbances and poor sleep. On the other hand, some intermittent fans enjoy the diet for the improved energy levels they receive. It’s also important to note that adhering to one meal a day could also foster restrictive eating habits, so people with a history of disordered eating should avoid it.
The bottom line is that one meal a day might not be suitable for the majority, and whether you have weight loss or health goals, these can be achieved with the use of a sustainable balanced diet, that suits your lifestyle.
Read the full interview here and in the March issue of Men’s Health UK, on sale now.
Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
