‘Jo pichhle 20 saal mein sikhaya gaya…sab galat hai': Ram Kapoor says having two meals a day amounts to ‘overeating', backs OMAD; can it work for the average Indian?

Indian Express

21-07-2025

'Jitna kam khaoge na, utna zyada energy hota hai' (The less you eat, the more energy you have), said actor Ram Kapoor on Bharti Singh's podcast, where he appeared alongside Mona Singh.
The conversation turned revealing when Kapoor said, 'If you eat only one meal a day — main nahi karta hoon… (I don't do that),' prompting Mona to add, 'I eat one meal a day.' Kapoor continued, 'I eat two. But one meal a day is supposed to be the healthiest. Jo aapki energy level double ho jaati hai (Your energy level doubles).'
Citing spiritual leader Sadhguru, he said, 'Sadhguru ko jaante ho? One meal a day khaate hain, unhone khud bataya hai—YouTube mein hai. (Do you know Sadhguru? He eats one meal a day, he's said it himself, it's on YouTube.)' Kapoor then claimed, 'If you eat two meals a day, technically you are overeating.'
He went a step further, questioning the very foundation of modern meal norms: 'Jo pichhle 20 saal mein sikhaya gaya hai –— teen meal khaao, cereal khaao… sab galat hai. Yeh sab food industry ko promote karne ke liye kiya gaya tha. (Everything we've been taught in the last 20 years… that we should eat three meals a day, eat cereal… is all wrong. It was promoted to benefit the food industry).'
When Bharti joked about having four meals a day, Kapoor said, 'Arey main toh 10 khaata tha. Beech-beech mein saans lene ke liye rukna padta tha mujhe.' (I used to eat 10 times a day—I had to pause just to breathe.)
This candid exchange shines light on the rising popularity of intermittent fasting trends like OMAD (One Meal A Day) and the Two-Meal approach. But in a country as socio-economically diverse as India, with long working hours and varied nutritional needs, is this kind of celebrity-endorsed lifestyle change actually feasible or advisable?
Food history expert Alok Singh of Diga Organics explained that before colonial influence, Indian eating patterns were far from standardised. 'Meal timings were more intuitive, shaped by climate, agricultural work, spiritual customs, and regional food availability,' he told indianexpress.com.
Agrarian and pastoral communities typically ate two main meals — one after the morning's work and another after sunset. In regions like Rajasthan or Ladakh, heavier meals were taken earlier in the day to match the harsh climate. Among tribal and nomadic groups, meals were often dictated by availability rather than fixed schedules.
The three-meal structure, Singh says, was institutionalised during colonial rule, especially in cities and among those in government or military employment. 'The British imposed the rhythm of breakfast-lunch-dinner based on Victorian norms, which was replicated in schools, offices, and hospitals.'
It also became aspirational. 'Eating three meals a day came to symbolise modernity, order, and sophistication, in line with British ideals,' Singh said.
Singh also pointed out that ancient Indian eating was based more on cycles of fasting and feasting than rigid meal timings. 'Weekly fasts, seasonal detoxes, and fasting on religious days were common across communities. These weren't just spiritual practices; they reflected a cyclical understanding of digestion and health,' he said.
He also noted that dishes like idli, poha, and upma existed long before the concept of 'breakfast' was formalised. They were simply practical, early-morning meals— light, easy to digest, and often made from fermented or leftover grains. Their transformation into 'breakfast foods' had more to do with urbanisation, school timings, and nuclear families than any cultural shift.
Today, as celebrities champion OMAD and intermittent fasting, some people are experimenting with OMAD or two-meal routines –– with mixed outcomes.
Journalist Madhulika Dash began a flexible approach combining OMAD, two meals, and intermittent fasting after being diagnosed with Grade 4 fatty liver. Told to lose 10 kg and prepare for surgery, she instead chose to heal through lifestyle change. Her experience highlighted both the transformative potential and the challenges: 'You feel lighter, more focused, your skin improves, period pains reduce, and your joints become more flexible. You also get more attuned to your body's signals.' However, she warned, 'You need supplements, because it's easy to cling to one style of eating just because of how good it makes you feel.'
For Niyti Chetan Maru, 25, OMAD connected her to Jain spiritual fasting (Varsitap), where she alternated complete fasts with simple meals. 'One day I would completely fast with just boiled water, and then the following day I would have two plain Jain meals,' she said, adding, 'I felt lighter, digestion was better, and I craved less. Mentally, I was more relaxed, clearer-headed, and less reactive.' But, on some days, she also experienced 'exhaustion, minor headaches, or lagging energy.'
Deep Mitra Roy, 33, offered a different perspective: 'Everyone's romanticising OMAD because of celebrity podcasts. But celebs have chefs, wellness teams, and PR. Try doing it with a 9-to-5 job and social meals –– it doesn't work.' He also faced physical side effects: 'My gym stamina dropped. I got irritable. My relationship with food became obsessive. I started dreading meals instead of enjoying them.'
Lubna Ifrah, 25, tried a two-meal-a-day pattern after weight gain. 'It started during Ramadan and I kept going because it worked. But convincing my parents to let me skip breakfast was hard.' Over time, she noticed more energy and less mindless eating. 'It works if you have a naturally small appetite and can power through the initial hunger,' she said.
Nutritionist Aditi Prabhu, founder of NutroDynamix, said fasting is not new to Indian culture, but needs context: 'Whether fewer meals will work depends on age, medical issues, climate, appetite, and lifestyle. Doing it unsupervised can be risky.'
She noted that Indian diets are heavily carbohydrate-based, with moderate to low protein and micronutrients. 'Restricting frequency without balanced intake may lead to fatigue and deficiencies,' she said.
Dietician Pranjal Kumat echoed this: 'While it may improve insulin sensitivity or help weight loss in some, it's not sustainable for most Indians—especially those with erratic schedules or high energy demands.'
Red flags include fatigue, mood swings, gut issues, hormonal imbalances, and nutrient loss. 'People may experience muscle loss, poor concentration, and irregular periods without proper planning,' Kumat warned.
Should celebrities be more responsible?
Experts warned against blindly following celebrity health trends. 'Celebrities live very different lives. While they work hard to maintain their appearance, they also have access to personal trainers, dietitians, and medical experts,' said Prabhu, adding, 'They're not healthcare professionals, and may not realise that health and nutrition need to be tailored to each individual.'
Kumat echoed the concern: 'Celebrity routines can raise awareness, but they often lack scientific context. These diets are usually carried out under expert supervision ,something most people don't have, and that can lead to unrealistic expectations and potential health risks.'
Kapoor may be right about the three-meal structure being historically recent and colonial in origin. But that doesn't mean OMAD or two-meal diets are universally better.
The core lesson, as per both experts and practitioners, is this: eating patterns should be flexible, personal, and aligned with your body's needs, lifestyle, health conditions, and cultural context. It should not be a blanket rule borrowed from influencers or ancient customs.
The real lesson isn't about the number of meals, but about reconnecting with our body's natural rhythms while being mindful of our modern realities. 'There is no one-size-fits-all when it comes to nutrition,' Prabhu said.
Swarupa is a Senior Sub Editor for the lifestyle desk at The Indian Express. With a passion for storytelling, she delves into the realms of art & culture, fitness, health, nutrition, psychology, and relationships, empowering her readers with valuable insights. ... Read More