The first 15 days were hard. I’m a teacher and was worried about being hungry and lack of energy during the day but was surprised that I could power through. I got really excited for dinner and ate early around 4 or 5pm. I ate whatever I wanted but it felt like binging because I would feel so stuffed and would pass out within the next hour. That went away after those 15 days, I learned to feel full and would stop eating at that point. I never cut back on anything. I figure if I’m going to eat one meal I’m going to enjoy it. Then magically month two I noticed how much energy I had after the school day and my choice of food was changing. I love pizza and still eat it, but I usually don’t feel super satisfied when I’m finished like when I eat salmon rice and broccoli. Just something I noticed over time. That first month is really all about getting through the day and eating something great to hold you over. I’m 4 months in, I’ve never done fasting before and it is so easy now.
I’ve done OMAD before, many times for long stints, previously I was doing low carb/keto and naturally got to a point where I didn’t feel hungry enough to eat breakfast or dinner. This time round as a kick up the butt to myself, I went straight into a 20 hour fast - it’s only been one day - but it felt okay, I usually take about 3 days to get over the hump but I’m determined. I eat for boredom a lot of the time so had to push myself.
I did straight to OMAD and it was good but looking back it would have been easier to start with 18/6 and ease into OMAD. You have to have a good amount of will power and don’t be afraid to mix it up. No matter what schedule you choose give it a full month before you decide if it’s a good fit or not. Your body needs a full 4 weeks at least to adapt. That’s really important.
Look up insulin resistance. If you are not insulin resistant and can lose weight on a calorie restriction diet then jumping right in to OMAD will be difficult but doable.
If you are insulin resistant it’ll make you feel nauseated, dizzy, headachy and sometimes freezing cold.
Some things that are helpful……..
Calories - 500<TDEE
High fat/low carb - 80% of calories from fat, 20% from protein, zero carbs Note - the fat kills cravings
Use an app like MyFitnessPal to track fasting and macros.
I’m doing 20/4 2mad. Lost 13 lbs since I started eating butter with my meals to increase my fat intake.
I went straight to 20:4, and kind of float around in that range most of the week days. Usually between 20-24 fasting hours, and 2-4 eating hours. Just kinda depends. I don’t think I had many problems. Keep busy and drink water and coffee and it’s do-able. I do 16:8 on the weekends generally, and throw in a 36h+ fast every so often (once a month or so).
So, I guess it’s do-able, it’s just a matter of why you want to do it. If it fits your lifestyle, and it’s not a “gimmick” to try and just lose weight, it’d probably be better. If you’re doing it to try and lose weight quickly so you can get back to your “normal life” then it may be more difficult and the results after you stop may not be as you’d expect.
Just my thoughts.
You can go straight to OMAD. The best trick I can give you is to vary your beverages.
I love these liquids during my fasts!
Black Coffee! (If you find it to bitter just add a tiny tiny tiny bit of salt it cuts the bitterness and it’s how I learned to love black coffee)
Water!
A mug of hot water with a splash of apple cider vinegar makes a lovely hot tea type beverage as well!
LyteShow is a electrolyte product I use during my fasts in my water.
I take these magnesium pills for my electrolytes as well and I buy them at Target or Amazon whatever is cheapest.