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Hey there,

So since starting OMAD and working out I dropped weight around my midsection two belt sizes down. I also started seeing all the muscle formation that I have been working out, made me very happy although not a big change it was something I did.

Another change I noticed, was that I get real full after eating one meal, Almost as if OMAD made my appetite shrink, is this normal? I could eat a lot, but since going on OMAD one meal is enough unless of course if I force it.

Starting to really see myself limit my caloric intake especially for foods I really enjoy, Like Fried Chicken, and burgers. If they fall under my caloric guidelines ill save it for my OMAD (Proud of this milestone too)

I ended up feeling really unwell (virus going around), I caught it and started eating 2 meals a day. This led to my decline because now I rapidly gained weight. I read somewhere that obese people like myself, gain weight quicker because I have the fat cells that never leave. Am I fat forever? It took no time at all to go from 248 to the current weight 253.

I am feeling better now and would like to keep going starting with a new OMAD come sunday.

I also wanted to add that how long do most of you fast for, should I have a 22-hour window before my next meal? I love to hear your response

Thank You

I'm pretty seasoned with fasting. Been doing OMAD for three years now, plus a couple longer fasts up to 5 days. I'm used to hunger pangs and even enjoy them. It's been a while since i've felt them as my body has been so used to not eating they had basically disappeared. That is, until recently.

I had to quit fasting for a month due to a surgery, but quickly after, I picked it up again with little problem. That was until I got the flu a week ago. My appetite completely disappeared until it came back with a burning passion once I started feeling better. I hadn't fasted for the last three days I was sick because I decided my body needed food to heal. Everything I ate during that time had 0 added sugar and was healthy as possible. I eat pretty healthily on the most part anyway so it wasn't any major change. I was completely ravished when the sickness ended, but I didn't listen to my screaming body because I wanted to get back to my fasting ASAP in fear that my hunger will only grow worse if I continued to feed it. That day was horrible, I could barely fall asleep (which i'm used to when fasting), but it was the stomach pain that was the weird thing. I NEVER felt stomach pain like this when fasting. It wasn't simple hunger pangs, but an actual stomachache. It was disabling to the point I could barely move, but i'm sensitive when it comes to stomach pain (other than hunger pangs which I like) so maybe I just perceived it as horrible. I have an iron willpower so I managed to tough it out that night, but when I woke up in the morning it had gotten so bad I had to race to the kitchen to grab a bag of nuts even though I wasn't even mentally hungry! Broke my fast 3 hours early. I also grumpily had a bag of cereal as I realized that the food was actually helping. I only ate for the pain relief. About twenty minutes later, the pain vanished.

I tried to fast again the next day. Same thing happened. That time I had to get myself some food at midnight (which I NEVER do.) I ended up eating a whole days worth of food just to soothe my stomach, which my pain then again vanished after I ate.

Since then i've been eating two to three meals a day, which I absolutely despise, but my appetite just won't go away and i'm scared to get another horrible stomachache. I've tried eating one huge protein packed meal, but it's not the size alone that fixes it, rather the frequent timing as well. Today I tried fasting again (this time a halfday fast) and I got another stomach ache despite having had a small meal a few hours ago. I ended up eating a bowl of cereal bawling my eyes out because I didn't want to. And behold, my stomach feels better.

Does anyone know what the hell is happening? This isn't hunger pangs, it's an actual stomach ache. I'm a healthy young woman, slightly underweight due to prolonged fasting and extreme calorie restriction which i've since changed and been eating a healthy amount this past three months. I'm used to never being hungry and being barely able to eat a meal so this is scary for me. I love fasting more than anything, I don't want this stomach pain to make me stop :(

I’m not trying to be mean but I keep seeing this on this sub and it’s making me laugh, where people are struggling to eat a days worth of food in one sitting.

if you’re satiated off a 600 calorie meal why are you doing OMAD? Why not just fast and eat 2 or 3 meals in a 6-8 hour window?

I’m a 5’7 female 180lbs and I can easily put down 2500-3000 calories at once if I let myself am I damaged 😂😭 most of us didn’t get big enough to need to lose weight from eating like a bird ☠️

30F I am starting Omad, I am a vegetarian can anyone suggest how much calories they consume in one meal and any females out there who lost weight by doing it for a month?

Since early August I've been holding to OMAD or 20-4. I eat healthy, and snack a little on 20-4. My weight loss has stalled a little bit (last 3 weeks), but my body composition continues to improve. I'm down approximately 8kg or ~18 lbs. Currently 74kg and my goal is 62kg. I'll turn 50 in October next year, and that is my runway to achieve 62kg. My advice.... your weight will fluctuate, you will have plateaus, but don't get worked up over it. Just stick to the program.

I burn between 3000-4500 kcal per day, depending on my workouts. I workout at every day, minimum is 1 hour on the bike. I also do the gym, ice hockey, and walk as much as possible. I'm eating about 2000-2500 kcal per day.

I have done a 36 hour fast 3 times. Fasting really interests me. Every time I have done it, I notice some type of improvement in my physical condition (skin, nails, weight of course). I also notice an improvment in cognition, memory, and general feeling of well being.

I do drink too much alcohol. This is my vice. Fasting and OMAD has helped me to dramatically reduce my consumption and desire.

Wish you all a great weekend!

August 17

November 2

Hello all,

I'm glad that I found this sub. I recently started my OMAD journey. It's been two days. I feel fine but struggle with managing what I eat in the eating window. Other than that, I had no problems so far. I've been watching a lot of OMAD content on youtube trying to understand the science behind it.

For context, I've always been overweight throughout my life. Until a few years ago, I was super active playing football and other sports. Adulthood happened and you know how the rest of the story goes.

Today, I checked my weight after almost a year.

Last check-in (about a year ago): 99 kg

Today's weigh-in: 116.5 kg

I felt terrible, and my confidence suddenly went down like crazy. I didn't feel like going out anywhere and didn't want to talk to people. I know there is a light at the end of this journey. I'm about to hit the gym from Monday.

I found this sub to be inspirational and somehow I feel this sub gets me going. How did you guys deal with that one hard realisation before your OMAD or fitness journey started?

Thanks in advance !

It’s only 700 calories somehow and I don’t know how to finish it within an hour 🌝

I’m a self-experimenter. This is not advice - just reporting.

I came up with an experiment to test how many calories I can consume on average and lose weight. I eat mostly single-ingredient foods on a meat-heavy diet with fruits and some vegetables. About 40% of the time I eat whatever I like- and there are days where I don’t do OMAD.

I add into this another twist - high caloric variation from day to day. I can have occasional days where I feast on 4,000 calories in a day, then the next day have 1,200. I try to never have the same amount of calories 2 days in a row.

The results have been unexpectedly good. I don’t have the exact numbers in front of me but in 30 days I’ve lost 9 pounds or so at a calorie surplus of nearly 1,400 calories on average over what the online calculators say is necessary for a 2 pound per week weight loss.

Given I cheat a lot and mainly focus on OMAD and caloric variation- this seems odd that it works. This is heretical - it certainly can’t be done - but I track my food intake closely, weigh all the food I can, and my one ironclad rule is no matter what - track everything significant - I don’t cheat my tracker.

I have a spreadsheet where I enter my data and - on average - I’m taking in 2,400 calories daily, my protein is around 120g iirc, and carbs average over 100g. It’s not a keto, low carb, or other particular diet approach, though I have low carb days I have high carb days as well.

I find it quite sustainable, and am starting month two. Let’s see if it keeps up - it doesn’t seem possible but - the data is the data.

I also don’t exercise- I plan to though any day now…

I’ve been doing OMAD for a short while now.

My biggest meal is usually the office lunch, which I have anywhere between 11-13. This is my only option since I don’t cook at home and I can’t bring the office lunch home, either.

That sustains me till about 17-18. But after that, I get these intense hunger pangs and cravings and I end up eating another large meal at 21-22 before bed.

Do you have any suggestions on how to beat hunger at night and be able to go to bed?

Hi! I’m a 28 years old male 5’9 / 175lbs I’m trying to cut down to 150lbs without losing much muscles in the process . I wonder if doing OMAD will impact my energy and performance overall while training . I do 4 days a week of boxing training combined with half an hour of either cardio or strength training . I appreciate any advice .

I had been doing Omad for about 3 months I'm down 45lbs so far. But last week I had a vacation trip to Cabo for 6 days and thanks to this group I had a great time with out stressing myself about food and drinks, I really enjoyed myself and today I'm back at doing Omad after my trip and just wanted to say Thank you!! You guys made it easier.

"Enjoy life! and get back on track asap"

Backstory: I had lost about 30kgs in 3months doing Keto+IF(16:8 -> 18:6 -> 20:4 -> OMAD) While the success was life changing in many positive ways it did kick off my hair loss. I knew this was going to happen because of what my body was going though but in most online posts/articles it was mentioned as 'temporary' hair loss and expected to normalise after stopping the diet. Unfortunately it didn't. So now about 4 years later as I'm going back on the same regiment I had designed back then but with a lot fewer hairs, I will be in constant touch with a dermatologist.

Has anyone got any advice for me as to what works for you in terms reducing hair loss?

Has anyone ever heard of this? It’s a fasting juice that isn’t suppose to break insulin levels and 0 sugar? I’m not an expert enough to know if this fasting supplements are legit or bologna. Can someone tell me if this product seems worth it? Or if supplemental fasting drinks work? Or if there is a dirty cheap recipe I can make at home?

https://undisputednutritionco.com

trying to fit in fruits and vegetables or any whole food is proving difficult on this diet. how can i increase stomach space ?

Hi! I started OMAD a bit more than a week ago to lose the weight I gained when I went to college (~ 8 kg, I used to weigh 52 kgs and went up to 62 in the last year). I know I wasn't overweight or anything but it was very hard on my mental health. OMAD is the only thing that keeps me losing weight with a healthy mindset. I got down from 61 to 58.9 in a week, which I was very happy about, but when I calculated my TDEE it showed me 1,560 calories/day. For reference I'm 22, 157 cm tall and very sedentary due to an injury. I know I should eat in a deficit and I saw that a 500 kcal deficit was good for weight loss, but that would bring my total to just over 1,000 calories, and I don't think it's that healthy. Do you have any advice, or should I reframe this completely?

Do you take supplements when you do OMAD? I’ve started taking magnesium, zinc, and biotin in conjunction with my meds. Have you noticed a difference?

Down almost 60 pounds since December 2023. I did stop in June but have been back on it for 3 weeks now. M/23/6ft

I'm starting with omad cum intermittent fasting journey today. Wish me luck and please help me keep on track guys. Hoping to shed at least 20 pounds by the end of this year. I'm 26F, 165 pounds, 162 cm.

Technically, I've already started my weight loss journey 2 weeks ago. But I am having trouble keeping snacking at a minimum. Someone suggested OMAD, so I am here to ask how it should be done.

I am 185 cm and weigh 105 Kg. I checked my BMR and it said it is 2,086 calories/day. So every day I should eat 500 less than this, which is 1586. Is that it, or should I also be eating a certain amount of protein, carbs, and fat? I am seeing people with crazy amounts of weight loss in what I would consider a very short amount of time and it feels like there should be more to it.

How strict do I have to be with the calories? I eat a lot of home-cooked meals and may have to estimate how many calories I am eating. I just want to do it right and give it a proper chance before I give up on this way of dieting.

Thank you so much :)

I’m 10lbs away from my goal weight. Fat is sliding off and feeling great. Once I hit goal weight do I just add calories to my one meal to keep weight there? Do i occasionally have to eat 2mad to maintain weight at that point?

I don’t track calories currently. I just eat till I’m full, stuffed even. I do try to eat low calorie, nutrient dense foods.

I just don’t want to be super skinny, and want to maintain some of my lean mass.

First post here. For the past 2 years, i learn about OMAD more and more. I tried prob. 9 months ago first time. I understand easily that this is right way to lose weight but can't maintain same way i started. Big weekend breakfasts or food cravings are big handicaps. What's the solution for this?

I usually just drink water at night but felt the urge to drink a zero soda. I'm wondering if that breaks OMAD fast?