OMAD question

I want to try OMAD but wanted to know if I should count calories for the one meal? I assume the IF is 23:1 or similar? Can those who do OMAD share what they do to make is sustainable for weight loss? Thanks!

Answer

I do dirty OMAD when I’m tired or feel sickly.

I’ll have a short eating window time but I’ll prepare vegetable broth to sip on during the day. I’ll put in a thermos and it satiates enough to imitate the taste of food.

Answer

Here’s what’s worked for me over the past 18 months or so (happily maintaining since last spring):

One sitting per calendar day as best fits schedule. Preferably late lunch (though nothing precluding breakfast, brunch or dinner past midnight in principle).
20:4 or better on a monthly average basis (in practice always turns out ~22:2, despite the one or other outlier in the sample).
Eat slowly and mindfully until comfortably stuffed.
Avoid the excessively palatable, processed or calorie-dense; strive for satiety and nutrient profile balance, not pleasure.
Allow for 3-5 meals per month unconstrained by the previous guideline (the remaining ones still apply).
At the end of each day, log food choices and approximate calories thereof (I don’t mind being horribly inaccurate – all I seek is a rough understanding and a trend over time). Collect your thoughts on what went well, what still needs work, and how various facets of functioning (e.g. energy levels, sleep, digestion, mood) were affected.

Answer

There is an OMAD subreddit you can job that might have lots more to say.

From what I understand - ymmv - OMAD is great temporarily for weight loss and great for maintenance.

Thing is, if you eat food at the same time everyday, your body gets used to it quickly (3-6 months). And then you’ll stop losing. 🤷‍♀️

Also, you’ve then trained yourself to eat a days worth of food in a short time frame. So, if you stop OMAD, then you’re prepped for binging.

This is partly my opinion, also the opinion I’ve heard from experts, but don’t tell it to ppl that love OMAD because they might get angry. 😅

I do ADF, alternate day fasting, 40:8 with 3 meals. Sometimes 42:6 with 2 meals. ADF is shown to not affect metabolism. I feel good about maintenance when I’m done because I’ll still be able to eat 3 meals a day to maintain.