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On 11th March 2024, i saw a post on here that lead me to believe that this is possible so i started to see how it is

I posted 6months ago, after losing 12kg from 132 to 120kg, i was really impressed but also very skeptical, i tried many different diets and all lead to one thing, not being able to keep them due to limiting myself to certain food and ultimately gaining more weight than i lost.

Now, on the 5th December 2024, after almost 9months of OMAD, i can officially say i reached a goal that i thought was impossible to do within this time frame, i have reached a weight of 102kg, exactly 30kg or 66lbs lost since that first say on the 11th of march.

With this, i also decided to start my pre planned phase 2, which is going to the gym 4-5times a week and training. Mostly for endurance and calisthenics, the inability to do 20pushups in a row or to even do 1 pullup still scares me now.

I started 2weeks ago and havent felt better, i have increased my running endurance to about 2minutes full sprint on incline treadmill, before it was max 15seconds and a feeling like i was going to die.

If you have any questions, please do type them in the comments and also these are the statistics.

Start - 11 March 2024 , 132.2kg , 6' height, 18years old Now - 5 December 2024, 102.6kg , 6'1 height, 18years old

I think that's what it's called at least, when you eat basically every other day or every 48 hours. Would that be alright? Would I still be able to exercise properly?

During my fast throughout the day before my meal (which I have a few hours before bed) I feel so much more present in the moment. I don’t think much about the past nor future. I’m just “locked in” the moment. I love it.

I feel like this is an underrated benefit with fasting.

Anyone else feel like this?

A close relative of mine recently had her gallbladder/ bile removed. Initially, she lost a significant amount of weight due to this, but later regained some of it because of an intense travel schedule and a lack of discipline with food choices once she started feeling better.(nothing excessive I would say around 15 -20 pounds .. she is in her 50s and really short 4”11)

Currently, she’s trying to follow my deficit and OMAD (One Meal a Day) fasting style. ( we have done it together before ) However, every time she eats something other than plain boiled chicken or protein—such as seasoned chicken with potatoes—and sometimes even that goes out to the toilet in about 15-25 max minutes.

Should she consider eating more meals and increasing her calorie intake? Even when she eats foods that work for her, they seem to pass through her system quickly, leaving her feeling unwell. Could this be similar to “overdosing” on laxatives (apologies if that’s not the right word)?

Also, is there a calorie needs calculator or method that accounts for these challenges?

TL;DR: Did an "accidental" OMAD, now can't live without it...

Long time follower, first time poster, inadvertent OMAD lover.

My weight-loss journey, to this point, is quite a familiar one. Starting Monday (there's 53 Mondays in a year...) on some diet programme, calorie counting exercise, extreme workout regime, day-I-start-my-life-again mantra or a combination of the above, I'd do really well for about two weeks, lose patience and/or willpower, then fall off the wagon once and never even attempt to get back on it.

But oh my word, OMAD has hit so differently - and I didn't even mean for it to happen.

I have an active job and extra life responsibilities with an eight-week-old son, so while I don't do any major form of exercise, I do hit 15,000 steps most days. And while I've always known it's diet waaaay more than exercise that contributes to weight loss, I've previously persuaded myself that I could outrun any diet.

Anyway, one day at work I was so busy that I didn't have time to sit down for a lunch break. And to my complete surprise... nothing happened. I didn't pass out, I didn't feel faint, I had a few hunger pangs across the afternoon but they didn't take long to subside, and weren't as intense as I would have expected.

That day I had a regular portion dinner and still felt fine.

So the next day, I went for it again. Only this time, doing so deliberately. I've never found a convenient and healthy breakfast that worked for my likes and dislikes so I've tended to avoid it for quite a while. And given I could get through to lunch with no issue, I probably should have realised OMAD was a potential suitor to me.

So the next day was fine, as was the next, and the one after that. By the end of the week I looked at the scales and couldn't really believe how much different it was to before.

But just as putting on the weight didn't happen in a week, neither would losing it. But with each day that's been passing (over the past 12 since my first OMAD), it's felt easier over time. The hunger pangs are there, slightly, but are usually overcome with a little bit of time.

I'm a stubborn person, and so the challenge of seeing how long I could go in the day became really appealing. To set a goal against myself, not the scales, and for my appetite to go along with it has been incredible.

I so look forward to that evening meal, knowing that I don't have to worry too much about what's there. I make sure it hits an absolute minimum, but that's the end of my calorie counting, and oh goodness it feels so freeing.

I read another post where someone described OMAD as a cheat and it really feels that way. I've lost 20lbs in the past 12 weeks and my dinners have been amazing. My wife bought me a piece of cake from the farmshop she went to today, and I can look forward to it without having to worry about my day's calorie content.

Moreover, there's flexibility that means I don't have to OMAD every single day if social factors dictate otherwise. On Sunday, I went for a burger and some beers to watch some football (soccer!) and didn't have to worry, I just got back to OMAD the next day and the scales still headed in the right direction. (As an aside, I weigh myself just once a week, as daily weighing in my old attempts lead me to fixate on the previous day's actions as opposed to a week of efforts)

The best bit of all, is that it feels like a lifestyle more than a diet. Previously I'd judge myself on how much weight was lost across how many weeks. But given I had an accidental first OMAD, I don't have a "starting weight" to eat away at me.

And as such, I don't have an end goal. OMAD has been revolutionary for me, so it's not as if I'm going to give it up in a hurry, So if I get down to 175lb, then great. 150lb, also great.

I realise I'm so fortunate that my body allowed me to do OMAD without any adverse affects, but now I feel I couldn't live a life without it!

Thank you for reading, and for the help and advice I've picked up over the last few months as a passive follower.

From left to right:

1. Pita (190), 1 can of tuna (130), 1 whole avocado (173), 2 eggs (143), 1 cheese slice (41)

2. 1 tomato (24), 1 cucumber (7), 1 carrot (36), made my own ranch sauce (34)

3. 144g of marinated beef (244)

4. Baked sweet potatoes (297), spices (39)

Total of 1356 calories (44% carb, 26% fat, 30% protein)

I've been doing omad for a few months but I'm still having to poop a few times a day. Everything goes in at one meal but doesn't come out in one poop. Realistically like 2-3 poops before it's all out.

I had roasted beets the other day and I was still pooping beets the third day.

I understand OMAD is having a single meal a day. i am not denying this. But I have a question, if you are getting new into this would it be okay to have 2 meals but sort of close to eachother? I am trying to lose weight and it is really hard to eat only once a day. I aim for 1500 calories but I try do 500 in the first and then 1000 after. Any advice?

• Half a chicken breast
• Half a yam
• Half a cup of rice with lots of various veggies and half cup of cheese
• 1 Banana

Do I need to add more? If so, what should I add?

Hi! I'm starting OMAD, my height is 5'0 and my weight 61 kg (134 lb) anyone started with a similar measurements than me? and how much weight did you lost in one month?

I find that I don't really have much energy throughout the first half of the day as I haven't eaten anything. This might be due to me skipping the usual breakfast and lunch.

Would it be fine to change my OMAD time to say 9 AM? I know this is going to result in me going to be hungry but eventually that is going to stop.

I've just started out and i donot understand what to eat?? What is a healthy meal for OMAD? Would it be okay if I eat fastfood from time to time?? And living in a desi household rice and roti are just simply unavoidable. So how do I get a balanced meal?

1. Big bowl of kimchi udon soup with 114g of beef, 115g of chicken & 1 egg.

2. Toasted bread with cheese, egg and 1 mashed avocado

Total calories for today - 1265 (35% carbs, 31% fat, 34% protein)

Steak fajita, acorn squash, and oatmeal with bananas and walnuts. I added more protein and complex carbs. It helped with cravings after dinner. I feel way better today. Actually I'm super full and will make a little less next time.

Hello OMAD fam. I usually go on a 23-24 hour fast everyday except for whenever I take a preworkout/ intraworkout drink. Would taking any sort of preworkout/ BCCA break the fast or the whole purpose? I kinda spend like an hour or so doing cardio and then wait between 3-12 hours for my refeed window. I'm pretty good at OMADing 6 days a week but kinda cheat on Fridays. Still try to get an OMAD in. But much more of a decadent meal

Thanks for any tips, commends!

Doctor visit summary from last november and this november. I was in the worst place I've ever been in mentally and physically in the first one. After suddenly quitting my job, my anxiety and depression spiraled out of control. I was unemployed for 2 years doing nothing but festering in misery, and during that time my weight skyrocketed from 290 to almost 390. I spent so much time being shocked, guilty and angry at myself for letting this happen, I felt like I'd completely lost who I was. But I'm trying to stay foccussed on the present and future now. I finally managed to find a job in april and I had decided I cannot live like this anymore, so I started doing OMAD on days I work. Since my doctor's visit I've gotten to 317, so that's officially 72 lbs down since April. If I think about how much weight I still need to lose I feel so helpless because it's going to take so long. So I only think about the next 5 pounds I want to lose and get excited over every small goal I meet. Do that over and over again and I'll get there eventually. I just wanted to say thank you to everyone on this sub because it helps me stay motivated in this journey.

last year

this year

I’m looking to start water fast Omad tomorrow. Who’s interested in a WhatsApp/telegram accountability group? We check in every morning and evening when eat out OMAD while pushing and encouraging each other throughout the day.

Strange thing came over me and I ended up eating breakfast. Then more food. Now I’m at max fullness/calories. Going to try to not eat for the rest of the day. Usually I OMAD between 5-9pm. Anyone been here? Any tips? Does anyone do their OMAD in the morning?

Hi everyone! I’m looking to create a small accountability group for OMAD .I(28 M)’ve realized that I work better when I’m held accountable, and I’m hoping to find others who feel the same.

I’m planning to set up (or join if it already exists) a group where we can check in, share progress, offer encouragement, and discuss any challenges we face on our OMAD journeys. The key is to keep it supportive and non-judgmental—everyone’s on their own path, and we’re here to help each other succeed, not criticize.

If you’re interested in joining or learning more, feel free to contact me

Evening, tomorrow starts me getting back to OMAD.

I did it over the summer and lost 20lbs. I battle depression, so I got off it and gained some weight back.

I do a 23/1 split and the one meal is fairly clean, mostly carnivore, no carbs. I cheat a little during the hour with some iced tea as I can't shake that sweet tooth.

But I'm gonna start documenting my days and progress on here and I'd love to share my progress and struggles. Maybe it'll help others succeed.

Hi! Fairly new, iv been doing Omad for a couple weeks now. I was wondering what you guys thought about eating windows. Usually what I found works for me is to eat my meal at 5pm, but I usually let myself have some more food before 8pm if I haven’t reached the calories that I want to be eating with my exercise routine. Is this not ok with omad because I have a 3 hour eating window? If I am still in my calorie deficit I assume the results will be mostly the same. I like to keep my 500 deficit and sometimes I need more than an hour to eat those calories.

Thanksgiving with my family was very fun with lots of food. I have been omading on an off for 3 months now. I had lost about 10lb (mostly because of the inconsistentcy ofc) but after thanks giving I have gained about 8 lb back. Because I have a small frame I feel extremely monstrous looking :(. Should I go back to omad or like dryfast I am confused now because my system has gotten very used to omad and I am unsure how to proceed. Any advice is precious.

I'm 6'2" and 182 pounds in the morning, with some upper body muscles but low leg muscles. I'm about 14% body fat and want to get below 10%, while maintaining or increasing strength.

The monthly 68 hour fasts are 0 calorie liquid fasts with some coffee and apple cider vinegar, and erythritol sweeteners.

Are there any ways to optimize this plan in the title I've been doing for the past two months? I have 35 grams of grassfed whey protein concentrate every 3.5-4 hours of my time awake except when I have one 2 hour window meal, that is usually a low carb meal consisting of salmon, nuts, vegetables, mushrooms, spinach, two pasture raised eggs and some berries, and sometimes a sweet potato. I also take vitamins and herbs and caffeine.

Should I do protein sparing fasts 3-5 days every month instead, or anything else different to reach my goal?

Waffle with blueberry compote, potatoes, tofu, tempeh and pistachio latte with oat milk. I also ate some of my friend’s salad 🥗 (it was a green salad with apples, walnuts and feta) Excited to be back on OMAD!