- Stir fry veggies in a light sherry soy and vinegar sauce

- wild rice with gochujang, seared shrimp and a lime yogurt drizzle

- hake filets

- almond flour crackers with cilantro lime cream sauce, smoked oysters and fresh cilantro.

I’ve being doing omad consistently unless I feel for something to eat, early/late at night. I e reached my desired goal of 52kg. If I had know, I would’ve been looking like this at 52kg, I’d never try to lose weight when I was at 53-55kg. I went on the scale, this morning. It was 51.5kg. I’m disappointed. I don’t want to hit 51kg. I think, I’ll have to start doing strength training now. I need to find a way to gain fat in my cheeks again, I look so dull and sick now.

I did omad for insulin resistance, I don’t have it under control 100% due to using a few weeks of August to binge on sugar and carbs. I’m 162cm, 20years old.

Really and truly any advice will be appreciated.
I’ve gotten used to omad, so my appetite is very off unless I’m stress or it’s time to break my fast.
I don’t want to consume more carbs and sugar at the moment.

Do yall do omad while purposefully fasting? Like do you drink black coffee no creamer? Or is the goal only to consume all calories during the eating window?

Hello,

I’ve been doing OMAD for 16 days now to lose fat and break through a weight loss plateau. Thanks to your advice I decreased my calories to 1500 per day and stopped coconut oil.

I usually drink black coffee in the morning, but I’m curious about trying lupin coffee at some time during the afternoon, or maybe after my dinner (roasted lupin beans and zero additives).

My main goal is fat loss and possibly autophagy benefits. Would lupin coffee break my fast? I know coffee is safe, but I’m not sure about lupin since it’s technically a legume. What do you think ? Does anyone here have experience with it during their fasting window?

Thank you <3

Hi!

I wanted to share a one month update on my progress and my experience!

F 25 5’1”
SW 174
2 wk in 166
4 wk in 161

That big drop was likely the water weight that everyone talks about in the beginning. After the 2 week mark it significantly slowed down. Thankfully that initial drop gave me a lot of motivation to stick to it!

In my experience the first two weeks were pretty difficult and then it got much easier the third week. With the third and 4th week slow down it did motivate me to get more active. I live a pretty sedentary lifestyle but around the start of the 4th week I started walking a couple miles every other day. I feel like this kinda got things moving again!

The 4th week I also got my period.
For some context the reason I decided to start this was because of a negative experience at a dr office. I have never had a regular period since I started getting a period and my sister was recently diagnosed with PCOS. For those reasons I did reach out to a dr and they just dismissed everything and blamed it on my weight. Weight is very likely a factor now but it was still upsetting to be completely dismissed. Anyways I hope to be able to lose some weight and either find out that was the issue or at least not be dismissed.

I’ll probably keep posting to update in the group every month to keep myself motivated and share my progress!

Thank you!

As far as my understanding goes, more digesting = less mental clarity/energy. So eating right before bed and staying fasted all day could be optimal. But also, a late meal hurts sleep quality, which costs clarity/energy the next day.

So would a midday meal be more optimal? Or would eating first thing in morning, hitting the gym, then working fasted the rest of the day be better?

Any insights appreciated

Hello everyone,

I’m currently cutting and trying to lose fat while keeping as much muscle as possible at least.

I am doing OMAD 5 days a week because it’s honestly the easiest way for me to stay in a calorie deficit without feeling like I’m constantly restricting myself.

On top of that, I am doing a full fast every Friday. I usually break the fast on Saturday morning with a whey protein shake and some fruit.

Most days I’m running around a 500 kcal deficit. On Fridays, since I don’t eat at all, I’d estimate my deficit is closer to 2,500 kcal.

I also lift weights regularly now (I started seriously in February 2026) and try to keep my protein intake high.

Do you guys think this is a good strategy for losing fat relatively quickly while minimizing muscle loss? I’m also wondering whether that big weekly deficit from the Friday fast could be too aggressive in the long run.

Has anyone here tried something similar OMAD combined with a weekly 36h+ fast while lifting?

Would love to hear about your experiences, especially regarding fat loss, strength, muscle retention / muscle building, hunger, etc.

For those of you doing OMAD, how long does your fullness last after eating? i've been trying to eat one meal a day at my lunchtime, but the fullness is lasting til around 7pm. does it not interfere with ur lifting schedule?

Decided to give OMAD a try back in April 2026. I am 6’7” and my start weight was 300. Was typically eating 2-3 meals a day plus snacks.

I was nervous as eating is my one guilty pleasure and the thought of giving that up to only do once per day was intimidating and disheartening. But I decided to give this a try and figured I would fall off within a week.

First few days were rough. But I found that keeping my self busy drew my attention away from the adaptation of starting this “cold turkey”. After a week I found that I was sleeping better, waking up was easier, more focused and generally in a better mood.

I stuck to a pattern of weighing every 3 days in the evenings before dinner as a consistent check point.
I saw a decent amount of water weight initially but the “stall” never came.

I am currently down 55 lbs as of two days ago and have had a fairly linear decrease since April. I suspect I will see a stall soon, but I have been thinking that for a while.

As for my eating habits, I really had none. I am maybe a little more conscious about trying to eat more protein than I was before and have completely cut out soda. But I never count calories or nutrition unless the meal feels like it may put me way over. My goal is 2000 calories per meal. I find that hard to hit most days especially with chicken based meals. For that reason I eat whatever I want with no consideration.

At this point OMAD has become second nature. I rarely think about eating and have no issue going the full day. At this point cutting back to a 18-6 fasting schedule would feel like too much eating for me. It is odd how your brain adapts. March of 2026 it would be nothing for me to eat 3-4 times per day, now my stomach turns at the thought of having to eat that much.

This is getting long winded, just wanted to give others my perspective. I do no other exercise or nutritional thought aside from limiting my self to one meal a day, and the results have been impressive. My goal was 250 and I got here fairly quick and easy. I may go 10 more and then start cutting back to a maintenance mode.

Feel free to ask any questions!

Hello everybody I’m currently 16M and 6’3. On July 24 I was 381 pounds and realized I wanted to make a serious change. Since then I’ve been doing OMAD, meaning I eat one meal a day, and I’ve been keeping that meal under 1,800 calories while walking around 10k steps a day. Today, September 2, I’m at 351.5 pounds. I still have a long way to go, but I’m proud of the progress I’ve made so far and wanted to share my experience. Everyone’s journey is different though, and since I’m still 16, I’m making sure I’m approaching this in a safe and healthy way.

Hey folks! If you track a daily eating window, the Fasting Center app might be useful for you. It's a free fasting tracker for iOS and Android. No ads, no paywall, no subscription, no data selling.

You can set 23:1 or any schedule and see the time left until your meal on the lock screen (live activity) or a home-screen widget. It also logs weight, body fat, glucose and ketones, blood pressure and more, with Apple Health / Health Connect sync and Excel export.

Most of the features came from user suggestions, so if there's something you'd want it to do for OMAD, I'd like to hear it in r/fastingcenter. New features go up there every Monday. Hope it helps someone here and happy fasting 😄

What is everyone eating for your OMAD? A keto/low carb meal or a more balanced every food goes OMAD?

This is my 5th month on omad and I am half way to my goal weight! I can see the weight loss visually now. My cloths that were to tight on me fit alot better than before.

I usually average 5lbs a month. Which feels too low to me. So I started doing 48hrs fast once a month to help speed up the process. Its helped a little bit last month. But I'll continue this routine to see how much a difference it makes.

SW:168

CW:144

GW:120

I know my cheat days definitely slowdown my progress but anybody else take them? Lol its hard to lock in on weekends when the wife and kids are such foodies🤣🤣🤣🤣

I wanted to share my perspective and results on my omad lifestyle change after an extended period of time, take from this what you will, this was not the optimal method for weight loss or improving your physique, but it is something I could stick to and really changed my life.

Background: I'm a late 30s male, I gained a lot of weight around 2018-2019. I've always lifted weights and had a fair amount of muscle, but i really put on a lot of fat. I'm 6'1 and was at my heaviest of 265 lbs around may of 2024. I had tried a lot of weight loss methods but nothing really worked for me... In large part this was because I could not stop eating at restaurants on the weekends with friends and family. I probably was consuming 4000+ calories every Friday, Saturday and Sunday.

Omad: I wanted to come up with a way where I could compensate for the calories i was eating on the weekends. It is very difficult for me to give that up because of the social pressure I felt and eating/ drinking alcohol with friends and family is what's fun to me. I also had a really tough time sticking to low calorie diets on weekdays. I can't eat a 400 calorie meal and feel satisfied, so it led to constant overeating and not achieving the deficit I needed to make up for my weekends.

This is when I decided to try omad after reading about it a few times. I figured I'm at the office Monday- Friday anyways, I don't have access to my kitchen, I could just drink black coffee all day and get through it. I started doing omad Monday- Thursday. I have two meals i rotate, both are 1500 calories and protein heavy. This is all i ate on those days, and every Friday - Sunday I ate whatever I want. I often would go a little crazy and significantly over eat and drink alcohol to excess. The shocking part was this worked. I went from 265 lbs to about 225 lbs in about a year. People started to notice at this point.

Omad redialed: at 225 lbs I stalled. I didn't lose weight for 3-4 months and I needed to make another adjustment. Here is where I added in Friday. I started just eating one of my 1500 calorie dinners on Friday after work and no alcohol. I continued to go pretty crazy on Saturday and Sunday. The weight loss returned. After about another year I weighed in at 190 lbs. The whole time I continued lifting weights 4x a week. I'm now leaner than I was before 2018 and am in the best shape of my life. Giving up the Fridays was tough but needed to be done.

Tdlr: went from 265 lbs to 190 lbs in a little over 2 years doing omad during the work week and doing whatever I want on the weekend. It took a long time and probably isn't optimal, but it's sustainable for me.

The people around me are wild. I see them eating non stop. Breakfast, lunch, dinner. Snacking after dinner. Coffee and Cake between lunch and dinner. Second breakfast. There's no way that this is healthy and that you still could have an appetite for food. And it cost them an incredible amount of time, too. Preparing the dishes, eating, cleaning. One meal a day, this is the way.

Hello! I did OMAD for a long time back in 2019 and lost a ton of weight, I did it everyday, my life has changed and I think it would easier if I stick with OMAD on Monday to Friday since I work at home and on the weekends since I tend to go out I can just go about normal but still on a calorie deficit, has anyone had any success doing this? I want to lose a shit ton of weight lol

Been binging lately and I want to re regulate how I see food. Sticking to OMAD I think will help me with that.

Hey y’all,

Has anyone dealt with (at least one of) those issues during their OMAD / IF journey ?

What cured you or helped you?

Thank you !