Tom Holland, the beloved star behind Spider-Man, has been making waves—not just with his superhero stunts but with his real-life eating habits. Recently, Holland revealed he eats just one meal a day, preferring to batch-cook dishes like chili con carne to get by. But is this one-meal-a-day (OMAD) lifestyle healthy, or could it be doing more harm than good?
Nutritionists weigh in to separate the facts from fiction, helping us understand whether the routine of Hollywood stars like Tom Holland aligns with general health recommendations.
What Does It Mean to Eat Just One Meal a Day?
Eating one meal a day falls under a broader category of eating patterns known as time-restricted eating, a form of intermittent fasting. Essentially, you fast for much of the day, consuming all your daily calories in one sitting. While celebs like Tom Holland, Chris Martin, and Bruce Springsteen have talked about this eating pattern, it has become a hot topic among health enthusiasts.
But should the rest of us aspire to eat like Spider-Man? Let’s take a closer look at the science.
What Science Says About One Meal a Day and Your Health
Current research offers a mixed perspective on the effects of eating just one meal a day. Here are the key takeaways:
Potential Benefits
- Improved Weight Management
A review published in Nutrients suggests that intermittent fasting, including OMAD, can aid weight loss and improve cardiometabolic health. Time-restricted eating might help control appetite, leading to fewer calories consumed without the feeling of strict restriction.
- Sustainability for Some
For individuals who find traditional calorie-counting diets cumbersome, OMAD offers a straightforward approach. The simplicity of «one meal and done» can sometimes make it easier to stick to compared to other diets.
- Metabolic Benefits
A study from the National Library of Medicine suggests that time-restricted eating may improve fat oxidation and result in better appetite control. Early eaters, consuming meals during morning or early afternoon windows, tend to experience fewer cravings compared to those spread across the day.
The Downsides
- Risk of Malnutrition
Eating only once a day makes it harder to meet your nutritional needs. If the single meal doesn’t contain a balanced mix of carbohydrates, proteins, fats, and micronutrients, deficiencies might develop over time.
- Decreased Energy Levels
Some OMAD practitioners report fatigue, mood swings, and difficulty maintaining physical performance. This poses a particular issue for physically demanding jobs (or, in Holland’s case, gym sessions for Hollywood roles!).
- Potential for Disordered Eating
Restrictive diets like OMAD may trigger unhealthy behaviors in people susceptible to disordered eating, as it often fosters an unhealthy relationship with food.
- Longevity of Results
While OMAD may yield short-term weight loss, long-term sustainability highly depends on personal adherence and whether the eating pattern meets an individual’s health needs.
Is OMAD a Good Fit for You?
Registered dietitians emphasize that diets are not a one-size-fits-all solution. What works for Tom Holland might not necessarily suit the rest of us. Here’s when OMAD can (and can’t) work:
You Might Benefit From OMAD If:
- You prefer fewer meals but larger portions.
- It fits your lifestyle, hunger patterns, and daily schedule.
- You’re able to prepare nutrient-dense meals to avoid deficiencies.
Avoid OMAD If:
- You have high caloric or nutrient demands, such as athletes, pregnant women, or growing teens.
- You have a history of disordered eating.
- You experience fatigue, irritability, or low energy levels on this eating pattern.
What Nutritionists Recommend
While intermittent fasting, including one-meal-a-day diets, might have its place, nutritionists usually caution against adopting this eating pattern without professional guidance. Human bodies thrive on balanced nutrition delivered over the course of the day. By spreading meals into three or more sittings, you are more likely to meet your protein, fiber, and nutrient needs in a sustainable way.
Small adjustments such as mindful eating, portion control, and balanced food groups can lead to long-term health and weight management without the risks associated with restrictive diets like OMAD.
The Final Verdict
Tom Holland’s one-meal-a-day diet might work for his unique lifestyle and specific fitness goals, but for the majority of people, this kind of restrictive eating pattern can pose risks. Nutrition is highly personal, and any dietary plan should align with your individual needs, health goals, and daily schedule.
If you’re tempted to try OMAD, be sure to consult a registered dietitian or healthcare professional to ensure it’s a safe and healthy choice for your body.
At the end of the day, achieving good health doesn’t require superhero diets. A sustainable, balanced approach that prioritizes variety and nutrient density is often the most effective path to long-term well-being.
Whether you’re a Tom Holland fan or a health enthusiast, the most important takeaway is this: Don’t focus on eating like your favorite celeb. Instead, focus on eating for your body.
Want to learn more about thoughtful, science-backed nutrition options? Check out similar articles in our health and wellness section to stay informed!
