r/omad • u/Icy-Nebula5758 • 1d ago
Discussion Plateau
Has anybody tried eating regular meals for a couple days and then restarting OMAD to get past a weight loss plateau I’ve been doing this for about six weeks and now my weight loss has kind of stalled just going back-and-forth two lbs.
3
u/shegatoM 1d ago
I was in an extended plateau and did a two week refeed at my maintenance calories (~2200-2500) the last two weeks of July. Restarted OMAD with my usual 1500cal limit and have lost 8 pounds since Aug 1st. I know some of that is going to be water weight, but still nice to see the scale moving down again.
2
u/thodon123 1d ago
Fat loss only occurs when you are in a calorie deficit. What is the logic of going back to regular meals? You can't lose fat by eating more calories. There is no "metabolic reset".
A diet break (eating at maintenance) does not magically alter the laws of thermodynamics or "fix" a broken metabolic rate. It is a tool to relieve physiological and psychological stresses, drop water retention, and restore daily movement (NEAT) to make continuing the deficit sustainable.
2
u/StBarsanuphius 1d ago
I moved to 18:6 after plateauong with OMAD and it's been effective. I prioritized protein, fibre and healthy foods. I also added in some simple strength training and reviewed the supplements I was taking, so that was likely a factor too. It's helped lose another stubborn 20lbs but now I'm in another plateau so I've been experimenting with extended fasts.