First Time Reddit Poster
I unintentionally ate around 300 calories Monday-Wednesday last week, not realizing because I was eating protein and a bunch of veggies to being stuffed. So I thought I would just start the IF that I’d heard so much about. I found my recommended calorie deficit and added in additional supplements (multi-vit, probiotic, enzyme, cal-mag, potassium) and kept the momentum of OMAD because I was already used to the lower calories and eating window. I always drink LOTS of water normally.
I am eating between probably 1000-1100 in one sitting. It has been either around 1 or 5, but lunch today with a friend was 11.
Is the idea to eat anything up to your calorie goal at the OMAD time? Should I avoid rice or is there anything else to avoid? Any other advice? I want to maintain and not see as a diet, I haven’t been hungry outside the OMAD, and I plan to not be too strict so that if there is a family or friend gathering that I’m not depriving myself; this is the long haul. Calories will increase to maintenance once hit a goal clothing fit, and maybe have two meals a day (though I like this so far even though it’s only been 11 days; structure helps me to not eat from being bored, stress, or just because it’s there). I want to enjoy the food and easy things so I stick to it.
Meals have been: (Turkey, spinach, salsa salad and Turkey on cucumber slices before I found out I wasn’t eating enough), Homemade Tacos, Grilled shrimp with mashed potatoes and steamed mixed seasonal veggies, misc fast food (orders based on calorie count, no soda or dessert). I plan on making chili this week and pasta is also a frequent family dish.
Background: I gained a lot from C meds last July/August really quickly; like 20lbs in two days for a total of 40lbs (known reactions to two of the meds, but never that fast. Sooo many new stretch marks and weird weight deposits that I’ve never had before, so I really want to lose fast to be able to wear my clothes). I have a lot of chronic issues, and reading on Mayo this is going to benefit me a lot. I am very sedentary due to an injury on top of other stuff also. I also talked to a medical professional who has been doing IF for a couple years now and runs an ER. I learned about OMAD from this group.
I’m just open to any tips and would also love success stories. Thank you.
Answer
There is no need to go hard core caloric deficit on OMAD and can indeed be counter productive.
Normally there are three meals in a day, with OMAD there is one. If you are eating maintenance, 66% of your calories come from burning fast. But maintenance can suck. If you eat meal and a half you are still getting 50% of your calories from fat. Heck have a double plate and you are still pulling 33% from fat. Not shabby.
On the other hand cut calories and you risk lowering your metabolism. If you want things working faster don’t cut calories but exercise instead.