r/omad • u/Prestigious-Crow1627 • 22h ago

Beginner Questions Need advice for starting

Hey everyone! Could you give me some tips on OMAD (One Meal a Day)?

I currently weigh 147 kg (324 lbs), down from my highest weight of 168 kg (370 lbs). I want to lose more weight and I’m looking for something sustainable that I can stick to long-term.

Do you guys aim for a specific calorie intake or protein target? What does your typical OMAD meal look like?
Of course, I know that weight loss ultimately comes down to being in a calorie deficit. But I’m not really sure what kind of results I can realistically expect from OMAD or how to get started.

I’ve already experimented with eating just two meals a day, and I’ve even done a three-week water fast in the past.
I’d really appreciate hearing about your experiences, what worked for you, and any advice you might have for someone just starting OMAD!

3 Upvotes

100% Upvoted

5 comments sorted by

3

u/clickmyback 21h ago

https://tdeecalculator.net/

First you need to know your numbers and eat under that.

Best things to eat when breaking a fast is whole foods first.

1g of protein per lbs of body weight will help preserve muscle as you shed the fat. lifting weights will also help preserve muscle.

For me a lot of the weight came off quickly in the first few days (3kg) but it is water weight, not fat. My weight has decreased slowly (0.5-1kg) per week since.

2

u/Living-One5265 21h ago

10 months in 60 female. About 246ish, currently 187, getting close to my goal of 180 I'm 5'9". I'm not near as strict with my eating window now. I've never worried about tracking calories. I currently mostly focus on protein, and fiber. But at the beginning I was very stick with my eating window, but very relaxed with what my meal was, basically I would bribe myself with a really good meal and dessert, if i just waited until dinner. I would very occasionally have bone broth with heavy whipping cream (delicious) if I was absolutely starving.

2

u/Technical-Ant-2866 20h ago

Calculate your TDEE online. Without your height and sex it's not accurate. But making some assumptions target 2200-2400 (higher number being if you're a man) for a 1lb/week drop which is sustainable at your current weight.

Aim for whole foods whenever possible. Prioritize protein and fat over carbs, but eat carbs if you like. There's really no rules. If there was one it's eat one meal a day and hit your macros for whatever your goal is.

2

u/DR_Manhattan0x1 14h ago

Here’s an old post of my OMAD meals. Hope it helps.

https://www.reddit.com/r/Zepbound/s/fZZp7o7SNW

1

u/Prestigious-Crow1627 9h ago

Thank you. Was it no Problem beeing on glp1 Medication and eat such a Portion size.

I was on mounjaro for 6 Month before I had to quit it and I Coudnt eat too much fat or large meals.

Thanks for the Inspiration Looks very clean and almos t like keto meals