WITH the rise of digital media, dieting trends have evolved. Among the most popular are one meal a day (Omad), 16/8 and 20/4 intermittent fasting (IF), calorie deficit and the eat-stop-eat method. These are commonly practiced by individuals aiming to build healthier habits.
However, in an interview with SunStar on Tuesday, July 1, 2025, National Nutrition Council (NNC) 7 nutrition program coordinator Dr. Parolita Mission said these diets are considered fad diets and are unhealthy.
“They don’t respond to the needs of your body because what we really want is a regular diet,” she said.
Mission emphasized that diets like Omad and calorie deficit deprive vital organs of needed calories, which could eventually impair their function. She added that an individual typically needs about 2,000 calories daily.
NNC 7 nutritionist-dietitian Natalie Corinne Prado also pointed out that bulk eating, common in Omad and similar diets, constitutes an unhealthy practice.
“Because you are bulk eating, you are eating in just one sitting or too much at once, and it’s not balanced. It’s not recommended for all people,” she said.
She noted that bulk eating can spike blood sugar levels. She also said that an unhealthy diet, particularly one high in saturated fats, increases the risk of high blood pressure and elevated cholesterol.
NNC 7 nutrition officer 3 Nasudi Soluta added that diet is not fixed but depends on a person’s condition and nutritional needs.
“Diet is everything that you eat. You don’t have types. It depends on the person — it’s individualized,” she said.
Mission, Prado and Soluta recommended “Pinggang Pinoy” as an ideal plate model for a healthy diet. The model promotes the intake of “go,” “grow” and “glow” foods.
Prado said a healthy diet ensures the presence of all three macronutrients carbohydrates, proteins, and fats.
Soluta added that, aside from “Pinggang Pinoy,” the food pyramid is another helpful guide.
Mission stressed that a regular diet provides consistent meals and adequate nutrients. She also advised that an individual’s physique, physical activity and age should be considered in creating a proper diet.
Dieting practices defined
Omad is the practice of eating only once per day, regardless of the time or type of food, according to internist and functional medicine expert Dr. Rolando Balburias.
16/8 fasting involves fasting for 16 hours and eating during an eight-hour window, a method attributed to Dr. Bert Herring and Martin Berkhan.
20/4 fasting consists of under-eating or fasting for 20 hours and eating during a four-hour window, as proposed by Ori Hofmekler.
Calorie deficit refers to not meeting the body’s required caloric intake, according to Mission.
Eat-stop-eat involves fasting for 24 hours twice a week, then eating “responsibly” during the remaining five days, according to Brad Pilon. / Ruyz Angela Lois Mañacap, CNU Intern