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 !

And also when i am free or bored than how to control the hunger

Is it normal doing 3 days omad and already loss 2Kg?

I consume water as usual, but cut off all sweet beverages. And only have dinner with my family.

Hello fellow omad people. As most of you know and probably suffer with is constipation when having only one meal a day. This is something that's plagued me for a long while. I was getting some relief from having a glass of psyllium husk mixed with water before eating but that no longer works. I was only pooping once or twice a week. I read an article about certain probiotics that alleviate constipation by improving gut health and increasing bowel movement frequency. Of course I had to try this. The 4 main specific strains are CUL20bifidum CUL34animalis subsp lactis CUL21acidophilus CUL60acidophilus. I now have a no4 on the bristol stool chart every other day. These probiotic supplements are expensive, but they work.

Hello everyone,

I’m on my thirteenth day of OMAD.

I’m a 34-year-old woman, 158 cm tall, and I weigh 54 kg. I’m not overweight, but I’d like to lose a few kilos just to be a little more defined.

Since I started OMAD, I haven’t been doing weight training, unlike my usual routine. Over the years, I’ve spent a lot of time building muscle in my legs and upper body, but I still don’t see any results because there’s always this layer of fat covering them.

I’m feeling a bit discouraged. I’ve been fasting for 23 hours a day for 13 days now, and honestly, I don’t see any changes. I might have slightly smoothed out my love handles, but nothing obvious. And to top it off, the scale hasn’t budged.

Here’s what my days look like: in the morning, I drink a large cup of coffee with 2 teaspoons of coconut oil in it (though I’ve stopped doing that for the past 3 days). Throughout the day, I drink water, sometimes with a pinch of Guérande salt. Around 7:00 or 7:30 PM, I eat a meal those calories are between 1600 and 1700 with protein, carbs, and fats. I don’t eat much ultra-processed food, so don’t think I’m bingeing on candy or anything. Almost every day, I stay active. I walk for an hour, and especially, I dance. Unfortunately, I’ve cut back on weight training over these last 13 days, except for one upper-body session.

I don’t really understand why I’m not seeing any changes (I even went through my menstrual cycle and stayed on track, which makes the lack of results even more frustrating). I know 13 days is still early, but I also see people saying, “5 days in and I’ve already lost 10,000 kilos!!”.

If anyone has any words of encouragement or advice to lift my spirits, I’m all ears...
Thank you!

EDIT : according to Myfitnesspal I ate 1645 calories per day this last 12 days (but I didn't track my walking, dancing, and cardio workouts)

I work a 3pm-11pm shift and I’m trying to figure out when is the best time to eat. I am trying to be more active before work to help with weight loss as well. Any help would be greatly appreciated. Also, I currently weigh 360. How many calories should I be consuming?

Hey y'all! Wanted to share that after 5 weeks of OMAD, I flexed and went to 2MAD because it was my mom's birthday and I didn't want to feast disproportionately at the restaurant, but also not eat. I had a 3hr drive after, where I was able to eat a second meal, and when I finished, I felt full. This is my first time after starting OMAD where I did something different. I think I feel lots of peace because I've been learning about the communal nature of food. I was using the rigidity of orthodoxy to kind of "hold myself together" with the OMAD, but now I realized that there will be times where I will flex for another's sake and that this is a safe flexibility. I still prefer OMAD over 2MAD because:

1. Between the two meals, I felt this kind of anticipation for completion, almost like a psychological hunger bc more food should be coming. This isn't good nor bad, but I don't prefer that to happen twice, once before breaking the fast, and again between the 2 meals.

2. I don't like the pressure of needing to finish a second meal after a certain starting time when I ate my first to keep the window.

3. Autophagy happens later into the fasts, and it would require 18:6 or stricter 2MADs to get that in.

4. Mental freedom of one eating episode/meal.

Just wondering if anyone else has had realizations like this about flexibility with OMAD, especially long-time OMADers? I was thinking I would HAVE to just have one eating episode for the day, no ifs and/or buts, but out of prudence, the "extremes" of not eating or eating a lot (we were at a French restaurant, so it would be hard to get my TDEE in one plate) were going to attract unnecessary attention.

90/10 rule?

I'm not sure how else to describe it. I've been trying omad for about a month, usually it's more like a 20:4 window with one big meal then a small dessert before my window closes. It's usually more like 22:2.

I know losing weight usually makes people feel colder. But every few days, I fluctuate wildly between being freezing and sitting in a pool of sweat. Last night it was 76 in my house and I was wearing 3 layers and shivering so hard my chest hurt. Today it's 67 and I can't stop sweating. This has happened a few times since I started omad.

I aim for at least 1200 a day and drink plenty of water and other liquids. I have some electrolytes every day. What's going on?

I'm considering moving from a 19:5 fast to try OMAD for awhile to see if it feels good to me. It seems many people use dinnertime to break the fast but I prefer eating in the morning. It's when I'm hungriest, and I sleep best with an empty stomach.

Looking for meal ideas from any morning OMAD eaters. No dietary restrictions. Thanks!

this post will be just my experience to let it out since i don’t talk to anyone much about these type of topic i started doing omad when i started doing my weight loss progress and after months of restriction examples having no fruit in my diet except two types and it wasn’t often and the most often food i would eat was mostly eggs and greek yogurt and i noticed every time it was time to eat and i have done my omad i would have this type of enjoyment cuz i knew i wouldn’t be eating till i have done my hours but after a long time of restriction i stopped and started eating again and i have gained weight now which has now triggered me and has made me get back on this track again even tho when i remember it i felt tired and so soul less sleep wouldn’t even fix the tired ness i had but i fear despite feeling and going through that this is my way of losing weight and in a way i have found comfort in it i guess what im saying it is true that after a long restriction of no food there will be a time where u will go back to old habit so i recommend doing omad in a healthy way then what i did:)

Would be cool to gather a bunch of people’s favourite, reliable, meal/meals in their feeding window. Whether it’s one big meal, a couple small ones, or a meal and a dessert.

I am starting this OMAD journey and looking for some tried and tested inspiration.
My mind goes blank when I think about how best to eat to give myself both nutrition and satisfaction in a small eating window.

Interested to hear what works for all of you :) thank you 🙏

Hey everyone,

​I’m a 19-year-old guy currently weighing 90kg (198 lbs). I’m planning to commit to a strict 23:1 OMAD routine combined with a zero/very low-carb approach for the next 30 days. I’d love to get your feedback on whether this plan is optimal for my specific situation.

​My Daily Meal Plan:

​Fasting for 23 hours, drinking only water (and occasionally zero-calorie sodas).

​My one meal will be highly focused on protein (aiming for 90-110g in one sitting). It will mostly consist of grilled chicken, 3-4 boiled eggs, cheese, and healthy fats like olive oil, tahini, and Greek yogurt.

​Completely cutting out direct carbs (rice, bread, potatoes, corn, sugar) and IBS triggers like onions and heavy fibers.

​My Main Goals & Context:

​Fat Loss & Muscle: I want to burn fat while protecting my muscle mass using the high protein intake.

​Severe IBS: I suffer from Irritable Bowel Syndrome. Carbs, heavy fibers, and onions give me terrible bloating and gas. I’m hoping this zero-carb OMAD approach gives my gut a 23-hour rest and stops the bloating.

​Skin & Hair: I struggle with acne, eczema, and blackheads. I’m hoping the massive drop in insulin and the autophagy from fasting will clear my skin. I’m also currently growing out my curly hair and hoping the high protein/fat intake keeps it thick and healthy.

​My Questions for the Community:

​Is eating 90-110g of protein in one sitting too heavy for digestion, especially for someone with IBS? Any tips on how to sequence the food?

​Has anyone here seen significant improvements in acne, eczema, or hair quality with a similar setup?

​Are there any hidden red flags or tips I should be aware of before starting?

​Thanks in advance for your help!

26, M, 5ft6in, I weighed 77kg on June 27th, now I weigh 61.6kg on August 28th. I want to go down to 60 kg.
I play football once a week, I practice jiu-jitsu 2 to 3 times a week, and I injured my knee and my elbow. It wasn't a major injury, but painful. I did self diagnose Elbow tendinitis and a small meniscus tear or MCL tear, but I did go to the hospital, and they only checked the bones and told me I'm okay, but I might have irritated the nerves in my elbow and had a small tear on the knee. But I couldn't ignore the pain, so I stopped training jiujitsu. In the meantime, I wanted to lose weight. And I did, mostly through GYM and fasting. The fast usually lasts from 18 to 36 hours. Recently, I have done 43 and 68 hour fast. It did improve my body composition, and now a banana tastes very sweet.
I'm a sports person, so I'm used to working out most of the time, and I would lose and gain weight over time. Even though I weighed more, I had a decent physique, just bigger.

I did track my calories; it helped a lot, especially since I bought a food scale. I noticed I was eating a lot less because I was guessing. My diet was mostly vegan, big servings, fewer calories. I was under 1000 calories, Ofcourse I ate more on the days I exercised. In the third and fifth week, I included eggs and meat and went back to vegan after.

I exercised 2 to 5 times in a week, but the optimal weeks were when I worked out 3 times a week and rested 4 days. In the beginning, my workouts were rehabilitative exercises with and without weights. In the third week, I focused more on body recomposition and started my Bench at 30kg, beacuse my elbows were hurting with a lot of weight, and now I'm going for 60kg for 10-12 reps. I can do more, but since I work out alone, I don't want to take the risk.

Now that I have lost all that weight, most people treat me differently, but the people who were telling me I was gaining weight are now saying You lost all your chest muscles. Damn, are you sick? You have to stop this'' They laugh and make jokes at my expense. It messed me up, and they didn't even want to believe me when I told them what I ate, how I exercised; they were just fishing for my diet to see if they could do it, and to shoot me down by complaining it wouldn't work for them, that it wouldn't make them gassy or bloated, or give them headaches. I wasn't giving them advice. I was answering their questions. But since it's been a while since we saw each other, the energy had shifted.  That is messing with me mentally, because I expected them to congratulate me and be hyped for me. They saw that my waist looked smaller, and they were shocked that I did it. They weren't impressed, but shocked, and didn't care at all. They can see I changed; they didn't approve of it. You can see it in their eyes. I felt drained after, and it took me two days to recover from 3 hours of talking to them. To be fair, I had just finished my 68 hour fast; I was a bit nauseous and lightheaded already, and when you live abroad, your circles are very small.

I intend to keep going and see how far I can go, and also to see those lower abs, but since that day, my motivation has tanked; doubt entered my mind. I'm also struggling with my studies, financially, mentally, but this helps me get more motivation.
Weight loss changes you mentally. You become a different person. You like yourself more; you like how you look.
I look leaner, better; I like myself more; I'm proud of myself.  

But how do I stop caring what people say about weight loss or everything?

PS. I might be a people pleaser.

Bean and cheese enchiladas. Cucumber tomato salad with lime. Half avocado whole milk cover with half a banana. Paneer burrito. Also not pictured a couple little snacks. Coffee with cream. Dandelion tea with milk.

I’ll start off and say I was 253lbs at 6’ and also male. I recently started doing OMAD basically the beginning of August and have been on a strict diet of 1500 or less. Basically the same two meals rotating. Everything is weighed out, even my oil and spices go into MyFitnessPal. I feel a little better, but overall my weight hasn’t moved.

The first week I went from 253 to 245 then the next week I went to 240 and now week 3 I haven’t lost a single pound. I move around a lot at work and often hit 8-10k steps and burn 3-400 calories, but I’m just stuck right now.

Weigh myself twice a day once when I wake up, and once again right before I eat.

Is it my diet that’s wrong? I’m on a super high protein diet. Normally around 150g for my one meal.

I recently went OMAD and shed a bunch of water weight initially. This is pretty motivating and exciting to see the scale shift and waistline shrink within a week.

Wondering if I stopped OMAD if the water weight will come back just as easily?