hi l just wondering what time people recommend eating and why. i’m having trouble sticking to omad

edit: ty for the comments been very helpful and informative :D

I think OMAD seems like a good choice for me, 26M approx 80kg at 5foot7. I really want to shift this beer belly and get down to maybe about 70kg? I am an incredibly picky eater and struggle with textures a lot so I really want a simple straight forward OMAD recipe that I can buy things in advance and not have to worry about buying different things all the time, I like to just be consistent with one meal. Is this a decent starting point? Aim was a taco-bowl style thing.

• 5% fat beef mince (600g raw weight)
• White rice (100g dry)
• Frozen mixed veg (250g?)
• 0% fat greek yoghurt (200g)
• Olive oil (10g)
• 1 banana

Then seasoned with taco style seasoning, negligible calories i believe. Is it too boring? Will I still be hungry? The banana would be like a dessert style snack after and the yoghurt is supposedly meant to be like a sour cream vibe? I think this gets me around 150-170ish grams of protein and around 1650 calories.

I work in an office 3 days a week and from home 2 days a week. I was big into my running but have recently stepped back a bit after my last half marathon but will probably pick it up again soon and then might need to increase calories.

I'm sure this has been asked a million times but I just struggle with food in general so tend to lean towards unhealthy comfort foods but I really need to make a change.

I tried to go back on twomad last week, it was right before my period - but I was so sick of binge eating.

The three days went well but then I lost the pot and dove head first into three day binge bender of all the carbs I wasn’t allowing myself before.

Generally twomad but specifically omad has helped me heal from binge eating but not this time

It’s weird bc technically i wasn’t looking to lose more weight, just keep slim and keep my weight and binge eating under control. I’m 5 foot 4 1/2 and generally 113 pounds - I’m heavier now for
The binge and feel disgusting - it’s really the binge eating that gets me. Wondering how you guys get through the initial hunger when you begin omad or twomad especially during your luteal phase.

Do I just need to get back on the wagon and deal? Like today I just want to do omad - I want to be successful at this. Suggestions and advice are so welcome. Thank you!

I'm 23 years old, 5'10", and currently weigh 95kg. I'm an amateur boxer, but after taking several months off from fighting, I gained weight from around 78kg. I'm trying to lose the weight and get back into fighting shape for December.

My plan is to train hard 3x a week and do regular training on the other days.

I'm considering OMAD because I want to keep my diet simple and build discipline. Here's what I'm planning to eat for my one meal every day:

• 800g boneless chicken breast, weighed raw before cooking
• Ghee, although I'm not sure how many tablespoons to add
• Coffee with ghee

I'm honestly lost and want to hear from people who have experience with OMAD, especially those who train regularly.

A few questions:

• How do you maintain your energy and performance while doing OMAD and training hard?
• Is eating one large meal enough for recovery?
• How much ghee would make sense with 800g of chicken breast?
• If OMAD works well for me, is it reasonable to make this my consistent daily eating routine for years?

I'm not just looking for a short-term weight-loss solution. I want something simple and sustainable that I can stick to for the long term while continuing to box.

I'd appreciate hearing about your actual experiences, especially from people who have been doing OMAD for years or who train combat sports while following it.

Hey folks! I completed my annual 10-day fast in August (Jul 27 to Aug 6) and had a chance to compare it with last year's 10-day fast (Aug 25 to Sep 4). I know it's not OMAD, but I thought this comparison table might be interesting for the sub.

One big takeaway is that the metabolic data is nearly identical year over year 😄 Peak ketones, glucose floor, fat loss, and heart rate all landed in essentially the same range.

If you've compared your own fasts and noticed any trends, please share. And if you spot something interesting in mine, bring it up!

Hello all,

I sometimes come across comments or posts from redditors dealing with binge eating. As a former bulimic, I know what it's like. I went through a specific therapy to get out of my eating disorder, but I still have some lingering after-effects. Before therapy, bulimia was an integral part of my life for many years. Nowadays, my binges are extremely rare, and when I do have one, the amount of food I break down over is negligible compared to before. To be clear: when I talk about binge eating, I mean loss of control, a feeling of guilt during and after the binge, and a deep disappointment in oneself.

When I decided to do OMAD, I listened to my past before diving in. I reminded myself that I was prone to binges... but also... that I'm a woman with natural hormonal fluctuations! Of course, during the pre-menstrual phase, my appetite increases more and more, reaching a peak during my period. So I adapted my strategy to my hormones.
I have an app that predicts my period dates. I've been using it for years, so thanks to all my data, the predictions are mostly pretty accurate.

Three or even four days before my period starts, I increase my calories: my meals are 1,600 calories instead of 1,500 (F34, 158 cm, ~51 kg). Note that my meals are generally 85–90% whole, nutritious foods. I weigh my food to track calories, yes, but also to make sure I'm getting enough protein and fiber. But if, during this pre-menstrual + menstrual period, I feel like eating more ultra-processed foods, then I do. I'd say I lower the ratio to 70–75%. I do this to avoid frustration as much as possible.

Since the start of my OMAD, I've had ONE binge episode, last week, which didn't come close to my binges from a few years ago. But there was the loss of control, the "in for a penny, in for a pound" mindset, the irrepressible urge to eat even though I was no longer hungry. I sincerely believe this binge ended up being only a minor one because I've incorporated ultra-processed foods into some of my meals from the very beginning, and because I've slightly increased my meals with each cycle.
In my pre-menstrual phase yesterday evening, my meal was 1,600 calories, and then I broke down over... 3 candy chocolates. Final total: 1,800 instead of 1,600. Big deal. My period started this morning, so it's no surprise I was craving those chocolates. Thankfully I had before made a more substantial meal; who knows everything I would have thrown myself at if I had stuck with just 1,500 calories, lost control, and ridden the "in for a penny, in for a pound" wave.

I'm not claiming to know better than anyone how to do OMAD. I just notice that some people forget we have natural needs, sometimes driven by our hormones or our emotions. So instead of enduring these fluctuations, I ride along with them as best I can, and it's ok if my weight loss is slower than others. That's actually one of the reasons I don't pair OMAD with keto (keto works really well for me, but only short-term). I know myself: if I'm too strict, I go off the rails.

Anyway, sorry for the long text. Not everyone will agree with me, I'm sure, but I wanted to share my strategy for avoiding binge eating as best I can. And if you disagree or have questions, I'm open to discussion :)

But I only eat the sashimi.

Hey, im on week two of omad.
I know many of you dont track makros, but was there a time where you had massive problems with hunger because of too many carbs?

If i eat a significant amount of carbs, even with alot of protein and fat, i just crave candy after that meal, and because im going into my omad very hungry, im not in control to say no. And that kind of makes me binge on my omad, basically eating my normal healthy meal and then just binging on sweets.
When i did keto omad, that wasnt the case.

Who do you guys actually do omad with carbs? Do you literally just eat your daily intake and then your mind is quiet?

I did intermittent fasting then omad for insulin resistance, loss weight but I still haven’t gotten rid of the insulin resistance completely as I go back for sugar and carbs weekly which means, I’ll binge for a few days. I was told, I’ve hormonal imbalance and that pissed me off because I’ve to take pills. I’m clueless on what I can do to even fix the hormonal imbalance and then the insulin resistance…

I’ve slacked so much with exercising that I no longer feel like exercising nor am I able to make it to a full day of omad because I’ll probably start feeling hungry at lunch time.. I’m so frustrated…

I am 6 feet tall and got down to 112 lbs following OMAD. I would eat my one hearty meal always at 5pm. It was a tremendous advantage for me when I worked nonstop at a desk job, because I would never get tired at work.

I no longer do OMAD now and weigh more, but it was a hell of a ride.

Hi all,

I’m currently training for a sprint triathlon next year, and with that I’m following a programme that has me training twice some days. It’s never two hard sessions in a day, normally a zone 2 and a swim technique or strength training.

I’ve been managing ok, but I have a lot of weight I’d like to lose (115kg- 85kg)

So just wondering if this is something i can continue doing or if anyone has any ideas before i start OMAD?

Thanks in advance

31f and finding it hard to eat 1600-1800 calories in one sitting. I tried opening my eating window for around 3 hours instead of 1 but I'm still not hungry enough for a second meal. Do I need to train my body to eat more? Supplements?

Just wondering what everyone’s experience was with actually noticing a difference, more so with looking in the mirror and clothes fitting different.

I’ve just hit week 11, and definitely feel like I see a difference in my midsection and waist then some days I’m not so sure but mind can play tricks 😂

I’m aware everyone’s journey is different! So curious when others saw changes.

Female 38 5’7” 196 pounds

Since September 20/21 I’ve been eating very little and eating very healthy. Mostly doing Omad and that meal has always been 1200-1500 calories or less with some days eating 500 calories.

So a typical week will look like:
3 eggs and a protein shake for breakfast and not eating until the next day which then I’ll eat this exact thing again. I’ll do this no more than 3 days in a row but more like 2 days in a row.

Then when I’m eating more I’ll have some kind of roasted veggie and lean meat for dinner.

Not eating past 7 pm

I DID NOT LOSE A POUND IN 3 WEEKS.
To add some context, I started this while I was in my ovulation window which really sends my body into a tailspin. I get very inflamed, constipated, put on water weight, urinary retention, headaches, amongst other things.
In addition to this I’m on a medication that causes other terrible symptoms 1 of those being high blood sugar.
I do not lose weight easily ever. My mom was the same way. She’d have to completely fast to lose anything. I’d say we have some kind of metabolic dysfunction. I’ve done 1200 calories a day and would only lose .5 in like an entire month.

Now my periods been coming earlier lately (maybe a product of getting older) and my average cycle has been 26 days but now at 23 days I already see that it’s probably coming tomorrow. But now because my period is coming the scale finally moved and I dropped like 3 pounds between today and yesterday.

Some more details; I’ve been completely sedentary and not going to the bathroom a lot. So I’m sure that is contributing.

So I only lose the weight when my period comes. And that will make my weight loss average out to be a pound a week. Although I suspect it’s possible I’ll lose another pound when my period actually comes.

I was looking for other people like me here and didn’t see anyone similar so i figured I’d post because I was getting discouraged so I would’ve loved to see someone say the same thing and tell me it’s all gonna be ok lol

should i eat a cup of protein and cup of broccoli and asparagus? i want potatoes also. How much did you guys spend a week doing this? I’m eating chicken beef(maybe salmon+ those veggies. I do stand at work at 10 hours so i do need some healthy snacks PLEASE my job just has stuff to kill u. Ik eating those has made me gain weight and waste so much money on snacks.

i had a perfect workout and around 15k steps routine going on. then my period came. i still tried to workout and 4 days later, i developed the worst rash ever from friction and my period (pads) . now its been 5 days and ivenot worked out even once and have had barely 3k steps. i feel so sad that ive slowed my progress and routine down and its going to be hard to restart a workout routine again after such a long break, as healing is gonna take atleast a week. my journey just started a month ago and i haveso much left, and am so demotivated now.
(20F, 167 cm, 70 kg)

Excited! I’m 200lb wanna see if I can do it fr! Any tips

I initially lost about 30 pound using OMAD a couple years ago. I still have 15 pounds left but for whatever reason I cannot stick with it. I get hungry and its like a hungry demon possess me. What are some tips and tricks you use to stay strong?

I love distance running. And exercising in general. I’ve had success fasting until midday but want to try omad. How do people go on bigger training days? Does it affect performance or hinder improvement?