Karan Johar's weight loss plan helped him lose 20kgs: What is 'OMAD', who should follow it and 5 tweaks that make it work better

For years, Karan Johar has lived under the spotlight—celebrated for his films, judged for his body. But behind the designer jackets and witty talk show one-liners was a man fighting a silent war with body dysmorphia and a stubborn weighing scale. Recently, in an interview, the filmmaker opened up about his weight loss journey that helped him shed 20 kilograms, not with celebrity-endorsed weight loss drugs, but with sheer discipline and a unique diet method—OMAD (One Meal a Day).


In the interview with Raj Shamani, he also addressed the buzz around the use of drugs like Ozempic, denying it with a pinch of wit, saying that if he had used it, he’d probably monetise it. What truly helped him, however, was OMAD—a tough but transformational shift that changed the way he felt in his body after 52 years. Let’s decode the truth behind OMAD, who can benefit from it, and what small but powerful tweaks can amplify its results.


The truth behind the 20 kilo transformation: What Karan actually did


Karan Johar’s transformation wasn’t overnight—and certainly not drug-induced. While many speculated he had taken Ozempic or similar medications, the filmmaker cleared the air. He attributed his transformation to the OMAD lifestyle, followed for a solid seven months. His one daily meal was timed at 8:30 PM, and he eliminated lactose, glucose, and gluten entirely from his plate.



For someone dealing with thyroid issues—a condition that typically slows metabolism—this method was nothing short of radical. Karan also mentioned his long-standing battle with body dysmorphia, which made weight loss not just a physical necessity but an emotional milestone.


What is OMAD? One Meal a Day, explained without the hype


OMAD stands for One Meal A Day, and as the name suggests, it's a type of intermittent fasting where the eating window is limited to just one meal in 24 hours. For Karan, that meal came at 8:30 PM.


The rest of the day is spent fasting, except for non-caloric beverages like water, black coffee, or herbal teas. The theory behind OMAD is that it triggers metabolic flexibility, allowing the body to switch from burning glucose to burning fat. This often results in faster fat loss, better digestion, and improved insulin sensitivity. But the real challenge? Following it consistently.



Who should actually try OMAD? It’s not for everyone


OMAD can be beneficial, but it’s not suitable for everyone. It may work best for people who:

Have insulin resistance or are prediabetic.
Struggle with portion control or binge eating.
Have a relatively sedentary lifestyle and don’t require multiple meals for energy output.

But those with thyroid conditions, eating disorders, or high physical demands (like athletes or manual labourers) should tread with caution. In Karan’s case, he did it under guidance and was aware of his body’s signals, especially with his thyroid concerns.

For anyone above 50, like Karan, a diet this restrictive must be monitored closely to avoid nutrient deficiencies, muscle loss, or bone density issues.


Karan's food rules: No lactose, no gluten, no sugar: But why?
During his OMAD journey, Karan cut out three major culprits:

Lactose: He is mildly lactose-intolerant, so this removal reduced bloating and digestive issues.

Gluten: Linked to inflammation in many people, avoiding gluten possibly helped ease digestive strain.

Glucose (sugar): Refined sugar spikes insulin and promotes fat storage, which defeats the purpose of OMAD.

Karan recently started introducing a bit of lactose back into his diet to regain some healthy weight, showing how flexibility can also be part of success.

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5 tweaks that can supercharge OMAD
Here’s how to make OMAD more sustainable and effective—whether for someone trying to lose weight or reset their relationship with food:

Add bone broth or vegetable soup during the fast: This provides electrolytes and makes the fast easier to sustain—especially in the early weeks.

Include probiotics in the single meal: Fermented foods like kimchi, curd (if tolerated), or kefir can improve gut health, which plays a major role in metabolism.

Cycle OMAD with 16:8 intermittent fasting: Doing OMAD every day can be tough. Cycling with a gentler 16:8 schedule (8-hour eating window) once or twice a week gives the body a break.

Prioritise strength training over cardio: OMAD may lead to muscle loss if the diet isn’t protein-rich. Resistance training helps preserve lean mass and boosts long-term fat burn.

Avoid highly processed foods in one meal: A common mistake is eating junk just because it’s one meal. That one plate needs to be balanced—think lean protein, fiber, healthy fats, and complex carbs.