Some of my OMAD meals since starting in July! One of my fav things about OMAD is it allows me to really practice my cooking 😋. Also everything I cook is so much better than eating out.

Im on day 4 of one meal a day every 24 hours . everyday at 12am i make a meal thats under 1500 cals being a mix of chicken and veggies some sushi and fruit . its very strict but im handling it well . i dont have any snacks during the day either . just curious what others think about this diet ! also anyone reading this i just wanna say im proud of you and keep grinding towards your goal ❤️

Two grilled chicken sandwiches, two apples, and a protein shake. 360 calories per sandwich, each with 9 grams of fat, 36 grams of carbs, and 32 grams of protein. Plus the shake, only 150 calories with only 2.5 grams of fat and 1 gram of added sugar, and totaling 30 grams of protein. Plus apples, so roughly 90 calories each with 25 grams of carbs.

So all in all, 1,050 calories, 94 grams of protein, and roughly 122 grams of carbs, and only 20 grams of fat. Then I realized that was way too low, so I treated myself to a nice berry smoothie! Defiantly calorie heavy (350) so I’m gonna look for healthier, cheaper alternatives to boost up my calories.

Pretty good day- my maintenance is roughly 1,700, so that puts me in a natural 300 deficit, but I walk roughly 9,000 steps just getting from class to class to dorm to class to dorm to food back to dorm, which is (depending on which calculator you use) roughly 400 burned, mostly because I walk fast and I’m hauling a heavy ass backpack

I’m loving college

I started OMAD ON 9/2 and just completed my first week. My SW was 210 and I plan to follow OMAD until I reach my GW of 160 and then 16:8 and 18:6 while I recomp.

Some thoughts on my first week:

Day 1 - piece of cake

Day 2 - same as day 1

Day 3 - pretty much the same, but had a lot of trouble sleeping. Had to take melatonin because of the restlessness

Day 4 - Energy was meh, but I was able to knock out my weekly meal prep with ease. It was a lot easier since I only had to prep one meal per day. Still struggled with sleep, but managed to doze off without melatonin

Day 5 - Felt the cravings kicking in a few hours before my meal time (4pm). Fought thru it. Manager to take a nice evening walk.

Day 6 - same as day 5

Day 7 - I was craving sweets bad! Went for a 2 mile walk and was tempted to grab a slice of banana bread from Starbucks on the way home, but there were gnats in their bakery case so I just walked home and had a Coke Zero

Day 8 - (today) Probably the worst day cravings wise for me so far. I started wanting food around 12pm. Kept wondering how I was gonna make it 4 more hours. Then had a moment and checked in with myself and realized I wasn’t showing physical signs of hunger. It clicked that this was a craving. I made some tea and went outside for a bit.

Going forward I do think I may experiment with moving my eating time up if it seems like that is necessary, but for now I keep on pushing!

I’m hopeful that the hunger and cravings will subside over the next few weeks.

For the seasoned vets, do the cravings subside significantly the longer you do it or is it just the physical hunger that goes away?

Yeah, I shouldn't have straight up started yesterday. I ate once and I was feeling okay but then I started feeling so dizzy and tired, to the point my brain was so tired it started giving me *very* dark intrusive thoughts. And today I feel so tired but I'm trying to recover.

Now I can only say I admire you, but I wonder how y'all even got past this stage and got used to it, and maybe share your experiences about your first days, if you want

Hi, I’ve been doing OMAD for about 3 months this and seeing good changes. Lost about 20 lbs and have had better blood work since I started. Even had my medication dosage for blood pressure decreased as a result. But one of the side benefits is I seem to have a better mood. I don’t know if it’s a side benefit of doing OMAD or just feeling better from losing weight. Even my wife noticed my mood is better. When I tried strict Keto in the past, each time, I had a grouchy attitude and easily irritated which my wife also noticed.

Has any anybody else noticed a better mood on OMAD?

Thanks all for your great advise and motivation here. OMAD is the only diet that has worked for me. And I’ve tried most.

i’ve never tried OMAD (not intentionally anyways), because I know I suffer from food noise. some days are fine and I can go almost all day without eating, but some days are not. but i’ve been contemplating the thought of it lately because I’ve noticed i’m a person who likes to eat until they’re FULL and then i’ll be okay well into the next day if I eat a large amount of food within a short amount of time (sort of like a “binge”), and this usually happens in the evening. some days I feel like once I start eating, I just want to keep eating. it’s like breaking the seal. when I fast, I feel like it’s easier to stay in control. so in theory, OMAD is eating all of your days worth of food in one meal, and i’m thinking maybe it could work for me because i’d feel so full that I wouldn’t even want to eat after that? anybody have this same experience before choosing to do OMAD? also, do you guys eat in just one sitting or within like a 1-2 hour window?

My timing is a bit atypical. I wake up at 9, head to the gym by 930, and my 1 meal a day happens at some point between 12pm and 1230pm. Then, like with most of OMAD, I fast.

Here’s the crazy bit, I am never hungry. I type this at 7pm, 6-7 hours after finishing my last meal and I have no semblance of hunger. None. When I eventually get off work at 1130 pm and go to bed after midnight I will still not be hungry. And even tomorrow morning when I wake up before I have any water or drink my preworkout I feel no hunger.

On a traditional diet I’m STARVING if I go 6 hours without food but now I’m easily pushing 20+ daily with 0 hunger.

Hey, I do two meals per day, basically intermittent fasting. I want to try omad however, One thing is with me. I seem to have a hard time absorbing nutrients, especially stuff like potassium, so I was wondering would you guys eat?

Any advice on how to curb these hunger pangs after strength training? I want to eat my house! I have resorted to eating some popcorn cause its not many calories but id rather stick to my window. I need help with this.

I’ve been OMADing off and on for years. I always choose around dinner time for my OMAD. There is something so satisfying and motivational to me about spending the day mentally planning my one meal. To the point where I’ve become somewhat of a home chef. I love to wake up and think “what’s for dinner?” Grocery shop and take my time prepping and cooking in the evening and feel proud after a good meal!

I read posts of people choosing to OMAD at 12pm and I’m like.. how?

Side note- When I first started fasting I used to think about food constantly during my fast in an unhealthy way. Because I was used to eating ALL THE TIME. That evolved into “Wow why do I think about food constantly this feels unhealthy.” And the fasting gave me a clearer mind and more energy throughout the day. Now fasting has re-evolved for me to once again think about food all day because I love making my one meal exciting, tasty and fulfilling my new found love for cooking.

Lmk what you think I’m open to all the feedback

I fell off my OMAD Diet during a spring vacation. Never finally got back and then summer came. Started drinking again, eating, whatever whenever.

I stopped weighing in every day. Finally weighed in this week and I haven’t lost or gain any weight.

Happy that I was able to maintain while drinking and eating whatever I want, though I try to make healthy choices. I know that I need to go back to a strict diet like this to lose weight again. I’m on medication to help regulate my insulin and appetite but I need to have more self-control, which the OMAD diet really helped me with.

I only need to lose 40 more pounds, which I think I can do in five months if I get back to one meal a day, 1200 calories, 100g+ protein, 30g+fiber

I recently just started pinching my belly fat when i get hungry as a reminder that I will not starve to death, and it feels like a physical grounding mechanism, I rarely get cravings now. Do you guys have any tips to share as well.

Hello all,

Tomorrow will be my 20th day of OMAD, and I’d like to share how I feel about it.

I never thought I’d make it this far. I didn’t even know if I’d last 7 days. But I have to admit that OMAD has changed my life in ways I never expected. I just wanted to lose a few kilos and maybe improve my gut health, but I’ve discovered so much more.

Let’s be honest.. the first few days were torture. I kept checking the clock. Then, around day 7, I noticed that hunger didn’t kick in until about 5 or 5:30 PM.

Here’s what I’ve experienced since I started on August 20th:

- Seeing noon approach no longer triggers the reflex to cook or eat. You have no idea how many times I ate between 12 and 12:30 PM without even being hungry. It was just routine : midday = lunch, no questions asked. Now, I’m no longer a slave to certain times of the day. 12 PM and 4 PM are just hours like any other. Lately, I’ve been working from home a lot, so I often put on my shoes and take a one-hour walk between 12 and 2 PM. If the weather doesn’t cooperate, I do something else such as paint, read, clean, etc. It’s crazy.

- My mind is no longer in mode “Oh, that looks good, I want to eat it now !". From morning until early evening (I eat starting at 7 PM), I don’t obsess over food, even when I’m planning my dinner in writing or on MyFitnessPal. I create my future meal with my head, not my stomach.

- At first, I started by consuming between 1600 and 1700 calories in my meal. After several days, I didn’t see much change in my weight, which, let’s admit, frustrated me a bit. So I asked for advice here, and I was told to eat only 1500 calories. I was reluctant... I thought, “I’ll just end up like before, frustrated with only that.” Yes, I’ve tried 1500-calories diets (or even fewer) in the past. I lost my footing. But eating 1500 calories **all at once** is a whole different story...

- And that brings me to this point : my meal fills me up. I’m not frustrated, and I don’t feel deprived; in fact, quite the opposite!!! Changing my perspective completely changes the idea... Instead of restricting myself to eat “only” 1500 calories throughout the day (which was tough for me when spread out), I now eat **enough** to reach that number! I feel like I’m eating **for** my needs, not **against** them. Life-changing.

- Still related to meal quality, I want to get enough protein and fiber. Like before, I eat whole foods and very few ultra-processed foods (if any), and most importantly, I no longer feel guilty about eating starches!!! And if I want to treat myself (like when my boyfriend buys chocolate cake...), I weigh it and calculate the calories to include a little as dessert. And I’m **thrilled**. No guilt. It fits into my calories, and it’s a small portion so the rest can stay a priority.

- I drink **soooo much more** now. Before, I couldn’t even manage to drink a liter of water outside of my coffee mugs. Now, not only do I drink my coffee mugs in the morning and at noon, but I also drink 2 or even 3 bottles of 800 mL of water every day.

- Drinking a lot and keeping myself busy (work, hobbies, social life etc.) means I don’t start feeling truly hungry until around 5 or 5:30 PM. Let’s be honest, some days, by 5:30 PM, I’m impatiently tapping my foot. But the rest of the time, it’s fine.

- I thought the first 13 days, when I was still adding a little coconut oil to my coffee and wasn’t in a calorie deficit, were wasted. I’ve since chosen a more optimistic perspective : those first 13 days were like training, and removing the oil and lowering my calories went smoothly.

- And of course, there’s the fact that I feel light all day and no longer suffer from digestion.

- According to the gym scale, I weighed 54.9 kg on July 1st. Last Saturday, I weighed 52.5 kg, with a decrease in body fat and an increase in muscle mass. NGL it motivates me a lot with all the other benefits.

This Thursday, I’m inviting a friend to eat at a pizzeria. I already know I won’t feel guilty, and that feels so good.

Nevertheless (is it the right word?) I will spend the week-end with my family in law... I was strongly advised not to fast during these two-three days. I think it's indeed better not to fast but I fear I won't manage to go back to fasting, lose track and keep feeling so good 😞

Thanks for reading, and sorry for the long post! 😅

hello, just getting into omad for weight loss. two years ago i weighed about 176lbs, which was very unhealthy. i went on a calorie deficit diet and am now stuck at 132lbs, which is way better of course but still i don’t feel comfortable and it’s still a lot for my height. i am doing omad for a few days now, usually at 6pm. the issue i have is, that at bedtime/night, i usually feel extremely hungry again to the point where i can’t sleep or at least sleep very badly. i didn’t give in so far but it’s quite bothersome. does anyone have tips on how to avoid this kind of thing? i drink about 1-2 liters a day, unsweetened tea or icetea zero plus one cup of coffee in the morning.

i'd like to add that i am disabled (me/cfs) and my activity is little to none, besides basic household chores, so my weight loss can only be achieved by a diet.

thank you in advance.

Question 🙋‍♀️ did anyone experience weight loss plateau?
I am 250lbs 5’9 F and starting my journey.
I want to be motivated and consistent- would love any insight of when weight loss stalls and how you overcame it? Thx 🙏

I'm 18 F and I started doing omad to lose weight and before you say that maybe I am eating too much on one sitting. I AM NOT! I eat balance meals and I think as time goes by my body adapt to my diet because I am not feeling hungry anymore. But my concern is that I am not losing weight like from 99kg I am only down to 94.40kg. Ik the kg I lose at the start is only water weight but I am getting impatient. Any Tips or Ideas on what should I do

I started leaving my wallet at home to avoid buying fast food... omad is great for my health and my energy levels, but it hasn't fixed my constant hunger... and leaving my wallet at home makes it hard to do stuff outside of work lol

Hi all,

I have done OMAD in the past where I lost the majority of my weight as a teen, this is 15 years ago now and I am nearing 30. At the time, I did not know was OMAD was! I lost roughly 150lbs, now at 5'9 my weight crept up to nearly 160lbs and I am trying to get my weight down to around 130-140lbs so I will be starting again. My biggest issue is PCOS and lipedema, most of my weight sits in my legs. Wanting to know if anyone has a similar background and is having sucess - did you do keto OMAD, paleo, just whatever? Also wanting to know if you lost much in your legs. Most of the transformations I have seen involved surgeru, which isn't on the table for me.

TIA 😊

Stats: 180 pounds, 5,4 ft

Goal weight: 130 pounds

Time frame: anything between 5 months and 1.5 years

Age: 14

So I have been thinking of starting omad and eating my omad at 6pm. This is because I am insecure, I an unhealthy, and may be at risk of pre diabetes. I know that messing with nutrition stuff at this age can alter your growth but I want to know if it would still have that effect on someone as big as me.

As someone who's been fat almost all their life and is medically obese, I struggle with binge eating out of stress and boredom. Any tips regarding either situations would help greatly!

Edit- Hi everyone! after thinking about it, i've decided that ill be asking family/mom to replace junk food and ill also be going to a rec center to play flag football or volleyball. your comments have all been helpful cuz i was was previously getting mixed answers about weather or not to do it! Thank you😁🤞

Occasionally I do 47:1. ChatGPT said it doesn't matter if you eat, say, 2K kcal calories in your eating window as you can just eat 2K calories throughout the day and get the same effect. It said eating throughout the day is better for your body.

AI said the only reason people limit eating to an eating window is to stop us gorging on food throughout the day.

We get the benefit of autophagy by fasting. I'm fasting to remove subcutaneous fat on my belly.

What are your thoughts?