One Meal A Day Romanticism
Sunday, December 6, 2009 at 2:08PM 
Who hasn't heard of Ori Hofmeikler and his famous Warrior Diet? In the popular book Ori explains that under eating during the day stimulates the sympathetic nervous system (SNS), which promotes alertness, competitiveness and energy expenditure. During this time: insulin falls to baseline, human growth hormone is elevated, and glucagon starts mobilizing fat. All of these hormonal traits are desirable as well as have anti-aging effects.
On the flip side, Ori makes the argument that over-consuming during the evening triggers the parasympathetic nervous system (PNS), which promotes relaxation, digestion and recuperation. This controlled overeating is said to promote the body into an anabolic state, switching on one of man's most prized hormones, testosterone.
How legit is the science of Ori's Warrior diet? I'm not qualified in anyway to draw a conclusion, but based on my research and anecdotal experience, I would suggest that this way of eating is highly beneficial.
I've flirted with the one meal a day protocol for quite some time. I'm not quite sure why, but I have this romanticized view of it. Originally in my paleo days, I attempted to incorporate a warrior style meal plan. I would get off work at 6pm and rush home as fast as possible to gorge on my regimented 2000 calorie meal (planned on Fitday of course). My blood sugar and insulin still must have been out-of-control during this time, because waiting until 6pm in the evening to eat was pure agony. Only after more than a year and half on a zero-carb diet have things changed enough to where this pattern seems very appropriate and even natural.
During this evolution I began to understand the psychology of how I experience true hunger. It's never in the morning, starts later in the afternoon, and is in full effect in the evening. Eating times range anywhere from 4pm to 8pm, mostly depending on my work schedule.
Are there any potential benefits for those who eat one meal a day?
Intermittent eating promotes an interesting hormonal cascade that only happens when the body abstains from food. An elevation in growth hormone, which is responsible for tissue repair, hypertrophy, DNA repair, lypolysis, and to some degree strength, is one of the high points and benefits of infrequent eating. Other lipolysis driving (fat burning) hormones: epinephrine, norepinephrine and glucagon are also increased during a fasted state.
It's very possible there could be a steaming hot pile of downside for those with anxiety who incorporate this protocol. Many of the hormones released during the time that you spend away from food are acute stressors. While acute stressors are not dangerous, they might heighten anxiety in those who are already susceptible. For a stress free existence, here is somewhat of a checklist.
Lowering insulin levels back to baseline as well as increasing insulin sensitivity are more benefits from the one meal a day protocol. Along with the desired effects of insulin modulation a process known as autophagy also occurs.
Autophagy is the ability of the cell to reduce, recycle, and rebuild into a new and healthy cell. Here is an excellent summary from The University of Florida:
During the aging process, free radicals . - highly reactive byproducts of our cells’ respiration - wreak havoc on our cellular machinery. Mitochondria, the tiny power plants that keep a cell functioning, are especially vulnerable to this type of damage. The effects can be disastrous - if malfunctioning mitochondria aren’t removed, they begin to spew out suicidal proteins that prompt the entire cell to die. Cell death, on a whole-body scale, is what aging is all about.
Fortunately, younger cells are adept at reducing, recycling and rebuilding. In this process, damaged mitochondria are quickly swallowed up and degraded. The broken down pieces are then recycled and used to build new mitochondria.However, older cells are less adept at this process, so damaged mitochondria tend to accumulate and contribute to aging.
"Cell survival is dependent upon the ability of the cell to reduce and recycle by a mechanism called autophagy,” said William Dunn Jr., Ph.D., a professor of anatomy and cell biology in UF's College of Medicine and senior author of the study.
The study above was done in a calorie restricted model, but intermittent eating has been shown to have the same effect.
Here is one more quote from Arthur De Vany. To my knowledge he was one of the first health gurus speaking of the positive effects of autophagy.
The process seems to be triggered when the energy content of the cell declines so that the cell literally consumes itself. It goes after the damaged materials first, so there is a strong link between repair of damaged tissues and fasting or low energy state in the cell. So, it you are over-fed you down regulate cellular repair. You want to go hungy episodically to turn on cellular autophagy and repair those damaged tissues.
I've noted that digestion has gotten even better since incorporating a single meal routine. All signs of water retention are gone and movements are solid and well digested. Why has digestion gotten better? Ori explains that chronic consumption of food drains the bodies "enzyme pool". Ori goes on to explain that the bodies pool of digestive enzymes is crucial for longevity; essentially the fewer enzymes you have (the more you eat) the faster you age.
While I'm having trouble finding any info on the bodies "enzyme pool", there is a connection between insulin and the bodies digestive capabilities. Insulin resistance causes the pancreas to become inflamed and deranged. Anything that irritates your pancreas, which secretes digestive enzymes, is bound to have a negative effect on digestion. Good thing for us that intermittent eating improves insulin sensitivity and increases the longevity of this vital organ.
The one meal a day protocol so far has been an interesting experience. I'm an all or nothing kind of guy, so for me it seemed like something I eventually had to do. I never did well with multiple 500 calorie meals timed evenly throughout the day. It's comforting to to note that the whole theory of multiple meals a day is total bull anyways.
Obtaining complete satisfaction with pemmican during my evening meal is like winning the super bowl every night. Clear signs of finishing my evening meal are when my body thirsts for water. When the body wants water more than food, I usually end the controlled gorge and consume as much water as I can.
Has anyone else successfully incorporate a one meal a day protocol? If so, please share your experience.
Reader Comments (30)
I'm usually having 1 meal a day lately, and that meal is somewere between 6pm and 8pm. Some days a have a small snack in the afternoon.
Last year I planned to loose weight, as a part of a bet/support for a friend that wanted to loose weight. I started with the standard-diet: eating less fat, more rice, and doing more sports. This worked, although I was quite hungry at times.
Later I switched over to SLD (the oliveoil/flaxoil variant), so fat was no problem anymore, and I got rid of feeling hungry. Got the extra omega-3 as a healthy extra.
Kind-of lost my interest of tracking my weight, and half a year later I re-gained a part of the weight I lost before.
Started SLD again, and 6~7 weeks ago I basically went low-carb.
I nover really had breakfast. Sometimes in the weekend, but normally not on the weekdays. Most of the time I eat bread for lunch, but now I normally also just skip lunch, or have some nuts (macadamias, walnuts) if I feel the need for a small snack. I think I'm not even really hungry, but just want to chew on something. Some mornings, or some afternoons when I work at home, I have a small spoon of cocosfat/cocosoil, as the MCT's should be health, and it fits the SLD theory well.
So basically in the morning I eat nothing, or a small spoon of cocosfat/MCT.
In the afternoon either have nothing, or a handful of nuts, or a small spoon of cocosfat/MCT, but only if I did not have that in the morning.
In the evening I eat some meat, chicken, of fish, trying to limit my carbohydrates, but I'm not too strict. When I make my own hamburger there is no bun, but I don't have a problem having a restaurant burger including the bun. When I eat at friends of family I don't mind eating bread, potatoes, pasta's, and have a coke or beers in the weekends. I checked for ketones using ketostix. Some days it's in the 1.6 g/liter (maximum indication on strip), and after a weekend of soda drinks, beer and a meal with frenchfries it might be down to 0.1 g/liter.
I do take a vitamin complex with some extra vitamin-D and omega-3.
So it's not trictly a 1 meal a day regime, but a 1 meal a day, and in general 1 nut snack, and 1 spoon of MCT fat.
During this 6 week period I lost some 5kg/11pounds. No hunger, feel energetic, need less sleep, no issues with cancer sores that I did have constantly before my diet (I link this issue due to a omega-3:omega-6 inbalance).
Thanks for commenting Eric,
I'm glad everything you're doing is working out for you.
I tried this out for a few weeks and found it had both benefits and drawbacks. I agree it can be part of a normal, instinctive eating pattern. I wrote a detailed blog post about it, including meal photos and weight changes.
Warrior Paleo Experiment and the Many Faces of Fasting
I tried this out for a few weeks and found it had both benefits and drawbacks. I agree it can be part of a normal, instinctive eating pattern. I wrote a detailed blog post about it, including meal photos and weight changes.
Warrior Paleo Experiment and the Many Faces of Fasting: http://paynowlivelater.blogspot.com/2009/08/warrior-paleo-experiment-many-faces-of.html
Thanks for the comment Methuselah,
Great write up on your experience Methuselah, I really enjoyed reading it. Your experience seems parallel mine when I tried the warrior diet when eating paleo.
I naturally fell into this pattern of eating when I first began a more meat-and-fat oriented diet. I remember having read about it on Rusty's fitness blog, FitnessBlackBook, and thinking it was crazy. How times have changed.
One of the best things about eating like this is the reduction in dirty dishes and the increase of time. A great plus about it is the whole autophagy thing, along with the HGH boost, and insulin drop. I think those effects really play a part in how awesome I feel all the time.
I totally agree with you on the six-to-eight meals; it's simply not true. The body can take eight hours to digest a meal, imagine the stress the digestive system is put under when eating happens that frequently. Intermittent eating gives your digestive system a break from the constant onslaught of food.
The only negative I can see is that a one meal a day diet puts stress on the adrenal glands, because if you don't eat every few hours your hormones change to tell your body to get up and get moving to find some food! One meal a day might be better in the short run for insulin and other factors, but in the long run, it may lead to adrenal fatigue which would cause a lot more problems.
Hey Danny,
I've been following your blog a for a bit now and I started ZC about a month and a half ago. When I was procrastinating today I saw on your blog that you live in Orange. I also live in Orange, I go to Chapman University there. I don't suppose you would want to meet up sometime for steak or something? I'm 20 years old and there is no one my age around me who is as into this as I am so it would be cool to meet up with someone like you who has done it for a while and could definitely use that kind of connection. Anyway yeah I wrote my email so if your interested let me know.
Bill
Thanks for commenting Martin,
Most of the time I really dig Rusty's site. His articles on fasting are pretty straightforward and to the point, good stuff.
I think you're on point with giving the digestive system a break, it's likely we all eat way to often depleting digestive enzymes and hydrochloric acid.
Thanks for commenting Espio,
I address this in the post, but personally I haven't felt any ill effects of this protocol. However, when I first forced myself into this regime I felt extremely stressed and anxiety ridden. Perhaps the answer is to only to do this protocol if it begins naturally.
We also have to address what causes adrenal fatigue in the first place. It's likely that sympathetic nervous system OVER arousal is at play, meaning elevated blood sugar and insulin.
Thanks for commenting Bill,
Of course I would. I'm sure we're practically neighbors. I'll shoot you an email.
Hi, Danny. I'm on ZIOH forum and see you around.
I in very much into optimal body composition and fitness (I lift weights). I combine pure ZC with the Warrior Diet. My eating window is from 5 - 10PM each night. That is when I eat my calories for the day, which I track in Fitday. It varies depending if I work out or not. I am now eating 100% ground beef.
I came to ZC and WD purely for optimal body composition. I have gotten a very lean stomach and lost inches (didn't need to, but nice) while MAINTAINING both muscle definition and building strength.
The other fantastic benefit is that I am no longer hungry outside that window. I go to work all day and know I have my delicious beef bowl in my window. No packing foods, no asking when or what I will eat.
You can see my journal on ZIOH for more.
Thanks for commenting Katelyn,
I've seen pictures Katelyn, you're in great shape.
The benefits of not spending hours each day making food cannot be understated, then again I spend days at a time making pemmican. Maybe it evens out.
Exactly the same for me Danny...food is unappealing to me in the morning and my appetite gradually increases culminating at night time. Carbs of any kind lead to binge eating and usually ruins my day as I gulp down anything in sight.
Staying on quality proteins & fats leaves me uninterested in food but in a good way which is exactly what low carbers report...no longer a slave to food. Haven't read all the blog yet Danny but do you weight train? I'm thinking of using some of my spare time to pack on some serious muscle. Low/Zero carbing coupled with the hormonal benefits seem like a great recipe for muscle gain.
Thank you, Danny. I actually cut back on my gym routine (I lift heavy and do a little cardio) because ZC, combined with the Warrior Diet plan on eating a large meal in the evening (in my eating window) has given me the body composition I wanted. Frankly, I wanted a very flat stomach and I got it.
I'm not eating on raw 80/20 ground beef, and I have more energy and my stomach is looking toned! I think this is from the ZC + WD plus my lifting, which requires that I use my abs (I don't do direct ab work).
I have the body I want do to ZC + WD plus lifting. It is fantastic.
Thanks for commenting Howard,
Unfortunately I'm not sure my body is ready for the acute stress of exercise right now. As soon as I get the urge I'll get back to dead lifts and squats. Perhaps when I feel I have completely solved my hormonal issues.
Hey Katelyn,
I'm glad ZC + WD is working out so well for you. It's funny how these ideas just naturally blend together.
Danny,
Thanks for this interesting post about 1-meal-per-day. It motivated me to shift from two meals to one, starting on Dec 10th. A few days ago, I posted about my initial thoughts on ZIOH:
I started to eat one meal per day on Dec 10. At that time, I weighed 123 lbs (a recent high for me) and now I weigh 121 lbs (I am 5'6" -- although 121 lbs sounds very light, my body is actually not skinny in appearance, but lean with good muscle tone).
So far, the major difference that I find is that I go throughout the entire day without thinking about my next meal. When I was eating twice per day, I tended to look forward to my next meal, whether burgers for brunch or steaks for dinner. Now, I don't even "look forward" to the one meal that I eat at around 5pm. If I didn't know what time it was -- not literally the time, but whether it was early afternoon, late afternoon, or early evening -- I suspect that I would not eat at all until I came down with real hunger signals. Perhaps I would go for more than 24 hours without eating. I don't know. However, I do have the thought (previous programming, perhaps?) that I should eat at least once per day, so I "schedule" my meal for very late afternoon or very early evening.
Although I do not "look forward" in anticipation to eating, once I start cooking my steak and burgers, my appetite becomes quite strong and once I start eating, I do so with satisfaction that exceeds the time when I was eating two meals per day.
Now that I'm eating one meal per day, I have increased the volume of meat at that one sitting. I used to eat about 1 lb of burgers for brunch (around 9am) and about 1lb to 1.25 lbs of steak (either ribeye or top loin) for dinner (around 5:30pm). Now, I am eating simultaneously steak and burgers for my one meal. Total weight is around 1 3/4 lbs, but I know that I could eat more because I do not get "full." I may increase the weight, but I am not obsessing about this. I'll adjust it naturally if my body seems to require it. It has only been a few days, but the amount seems fine. As I mentioned in my previous post, my energy level is absolutely steady throughout the day. I'm sort of like the Energizer Bunny.
Ken
Thanks for posting your experience Ken,
I imagine your experience is not only useful to myself, but everyone who reads what goes on here.
My experiences echo yours. I'm not necessarily ravenous when I begin my evening meal, but boy do I work up an appetite when I start eating. Very strange.
I'm curious, how do you know when you're "done" with your evening feast? Do you get thirsty?
It sounds like you're on the road to success Ken, keep us updated!
Danny,
I'm so relieved to have found this site and the forum you've set up for people who actually try this method of eating. For years I thought of how tired I was of thinking of food, preparing food, and eating the food. The time I spent doing all three plus the caffeine I ingested to counteract the result was insane. I happened upon a story on 60 Minutes of a top ranking general in the Army who ate one meal at dinnertime and it opened up a whole new world. Online, while doing my research, I found so many who have never tried this method but are its biggest critics. I haven't read in to the Warrior Diet, although with my freelance experience, it sounds like solid sense to me! I have a schedule of resistance training with alternating days of cardio (usually running) and have experienced an increase in endurance, and most definitely and increase in muscle tone and definition. My energy is through the roof. After my large meal at night, I'm extremely thirsty, but for milk and not water. I do wonder why that is. I can consume 1/2 to 3/4 gallons of milk at my evening meal. I've never slept better in my life! Thanks for the forum again!
Great comment Karen!
I wrote this article because besides Ori and some intermittent fasters, no one was talking about the practicality of a one meal a day protocol. I too grew tired of planning/thinking about meals. Energy seems more consistent, and digestion seems a lot better, that's a win in my book!
Your experience is highly valuable, so make sure to update me if anything changes - good or bad.
I don't get thirsty until about 2 hours after eating, so that's when I'll drink water.
As for how I know when I'm "done" with my evening feast, it has been my experience that 2 lbs of meat is my satiation point. So I prepare about 2 lbs and eat the whole thing. That's when I'm done. But if I still felt hungry, then I would simply eat more meat. So far, that hasn't happened. I find that 2 lbs satisfies me. When I'm traveling, I find that 12 ounces of pemmican satisfies me.
It has been 18 days since switching to one meal per day and it is going very well. I'm definitely more alert and my energy level is constant. Sometimes I get a sensation of wanting to eat, but that quickly passes.
I've eaten one meal a day for quite some time, but got messed up over the holidays. The month of gluttony has thrown me all off.
I'm back to eating real food again, but my constant hunger has me eating about 3 times a day right now. I don't really mind, I enjoy eating as long as I'm not packing on pounds ;)
I hope someone will read this cause the post is quite old:
Ok i like doing just one meal a day, I'm not zero Arber, I eat 20-30gr per day.
I like training at morning time, 5-6am and my meal is on evening. I constantly hear the you have to get some protein (and carbs but I just ignore that one) after intense workouts. I used to take some whey and/or casein before but now I’m totally dairy free.... I hate the idea of having to eat something after the workout, I’m trying to eat eggs but just hate having breakfast, it sets me for binge eat during the rest of the day.
Anyone here fasts on regular basis after the work outs? Am I going to catabolise my muscles? Recommendations? =S
zero Arber = Zero Carber, MS Words fault xD
@Mary, You're not alone there. I usually have a 24 hour fast 3 times a week and the rest of the time one meal at night with occasional cream for a snack. I always workout fasted and most times don't eat for another 7-9 hours. No you won't catabolise any muscle, in fact the opposite, I have no trouble adding muscle mass like this.
Alan.
Thanks for commenting Grok,
Higher blood sugar levels make a one meal a day protocol misery. I've noticed this phenomenon when I eat too much protein as well.
Thanks for commenting Mary,
In my limited experience I would recommend what feels natural. I've read of many with phenomenal physiques that don't pound protein shakes after workouts.
Alan has provided you with some solid advice.
Thanks Alan and Danny, I am definitely going to keep fasting after workouts, otherwise i would just keep hurting myself by overeating during the day so there is no point. Let's see how it goes.
Always love hearing recommendation from personal experiences =)