r/omad

Doing OMAD with keto. I know you don't really need to restrict calories too much while doing keto. However, I'd like to know in your opinion if this is too much for one meal.

1 lb ground beef

3 eggs

Tablespoon of sour cream.

3-5 cups of salad/arugula.

1 medium avocado

1/2 bell pepper and white onion.

2-3 pieces of garlic.

Butter

Tablespoon Primal Kitchen steak sauce.

It is a lot, but once again it is OMAD. Occasionally I'll skip an entire day. Thoughts?

I apologize if this has been discussed on here, but I recently started OMAD. I’ve played around with different forms of intermittent fasting on and off for years. I thought I’d give this a go to help kick start some weight loss and also just general health.

I’m on week 3. Every day is the same thing. By the time I get to my eating window, I’m very hungry. Then about 5 bites into whatever I’m eating (and it really doesnt seem to matter) I get so full and can barely eat another bite.

Fast forward maybe an hour to an hour and half later I’m beyond hungry. The hunger eventually subsides, usually after sleeping.

I just feel like I’m not eating enough food. Is this normal?

Hello everyone,

I started OMAD last Tuesday and I feel drained all the time. Last week on Tuesday, Wednesday and Thursday I kept my calories in the 900-1100 range and I was just starving thus during the weekend I upped them to 1400-1600.

I usually workout in the gym, heavyweights, but now I find it really difficult as I have no energy and I almost blackout during sessions.

For reference I am 170cm 70-71kg, female, 26 years old.

Figured out I won’t be able to keep up with the heavy weights, so I switched to yoga classes, but yesterday, after I had my workout on Saturday, I found my self extremely hangry in the morning and almost couldn’t help myself but eat the entire fridge. I don’t know how I managed to control the hunger to 1600 cals, but I don’t know if this happens again whether I’ll be able to control myself. A bit more info about me - I keep going back and forth with the kilos, I eat healthy, walk a lot and workout, so I already build the healthy habits, prioritize fibre and protein, but can not manage to drop the last 10kg. I used to weight almost 100kg in 2022 and dropped to 67(my lowest) in February.

Do you guys keep on working out in the gym and if yes, at what time is the best to go? I usually have my meal between 2 and 4pm. How do you manage hunger? Does it get any better with time? And realistically, how long would it take me to reach my goal of 60kg? I really wanna be in shape for the summer, but now I just feel overwhelmed and drained.

I also find myself having brainfog which is not okay for my job.

Any advice is appreciated

Starting up the OMAD diet tomorrow. All good if I have 1-2 small snacks within a ~4 hour eating window? Fruits only (or a pre made protein shake). I know that is technically 20:4 but I plan to only eat one real meal daily. I’m hoping the small snacks help me ease into full blown OMAD.

Exactly 14 months ago, I spent three months eating only once a day. It felt good, and I lost 10 kg. Two months later, I had two gallstones and required emergency surgery. The likely cause, which can be verified in any medical textbook, is rapid weight loss.

I just want to leave this here so that others might reconsider whether eating once a day (in combination with weight loss) is a good idea.

Now, I am practically forced to eat constantly to keep my bile—which is no longer stored by the gallbladder—occupied. Not to mention the daily pain and digestive issues like diarrhea.

Not everything that glitters is gold, and OMAD is not the solution to everything.

I've been following OMAD for a while. I typically have the same meal Monday - Thursday as I don't have a lot of time to cook (leave the house early for work, get home late).

I have 3 hard boiled eggs (180 cals)

A sandwich with 2 slices of 80 calorie bread, some turkey lunch meat (Applegate farms, it's a natural brand) and mustard (360 calories)

A bag of quest protein chips (140 cals)

100 calories worth of either broccoli, cauliflower or cabbage roasted in garlic salt and pepper

525 calories worth of chickpea pasta with jarred marina sauce and parm. I weigh everything to get to 525 cals (the sauce + pasta + cheese i like in reasonable amounts comes out to this number, kind of specific lol).

A quest protein bar (200 cals)

A diet coke (0 calories)

I’ve lost 60lbs on GLP-1’s but have plateaued for 2 years (I’m OK with that as I didn’t want loose skin and so far, so good).

After talking to a neighbor who has already lost 150lbs. on GLP1’s (with all the loose skin because she did it in less than a year!) she has bone broth in the morning and then her only meal at 4-5pm.

For 3 days now I’ve just had black coffee in am then water until dinner with my family.

Is this sustainable?

Does exercise make it harder to do this?

Any bowel movement problems?

Has anyone done this for a long period of time?

18M | 185 cm (6'1) | 109kg (240lbs) | >35% body fat
(I was 116 kg in January)

Goal:

• Get shredded (12% body fat)
• Avoid muscle loss
• Minimal loose skin as much as possible

Planned approach:

• No processed food, No artificial sugar, clean diet.
• High protein intake (>100g)
• Daily gym (1 rest day per week)
• Target fat loss: 0.5-0.6kg per week

Diet idea (not started yet):

choice 1:

• OMAD: 300g chicken breast, chapati/rice, veggies

choice 2:

• 2MAD: Meal 1: Channa, dal, rice, eggs, vegetables
• Meal 2: chicken breast, chapati, eggs, vegetables

For my goals, which is better?

Main concerns:

• Preserving muscles while cutting
• Reducing chances of loose skin
• Overall aesthetics at the end

I usually hit the 200-400 calories only in my main meal and I feel so full but I don't wanna look like I've been starving or anorexic. Any tips?

Hi,

I’m 11 months postpartum. Gained a lot of weight after pregnancy unfortunately. Probably too much information, but just wanted to share my journey and see if any other women relate. During my menstrual cycle, I’m fine. I don’t have cravings and don’t feel the need to indulge. As soon as my menstrual cycle is over, the cravings start again and I’m back to gaining weight.

Recently I decided enough was enough. While I’m not actively doing OMAD I’m doing OMAD and 2 snacks a day. So far, it’s helping me. As of a few days ago I stopped drinking alcohol. I have a weakness for blue vodka cans. I drink water throughout the day during my fasting window. I incorporate salad with my main meal. Then I eat two snacks only later on. So far, this is helping me. Give it a few months I will be back on OMAD. I have lost some weight, though not noticeable but I can see it in my face and my knees don’t hurt as much. A lot of my weight gain is also due to Anxiety and Depression. I didn’t actually realise it, but I comfort eat. I’m pleased with the small progress so far, hopefully I will get there one day. I’m walking more as well.

I really want to lose weight as soon as possible without my metabolism stopping. I'm completely new to this but I have a hard time imagining that omad doesn't stop your metabolism or am I wrong?

I would really like to hear what has given you success. I am extremely bad at being motivated when I don't have a concrete plan. So I would like to hear what you eat, how much you eat, at what time, how much you exercise and how much you drink. And then maybe also what your results of this are.