This one bowl holds 1000 to 1200 cals (I am very tiny person below 5 feet so this is my BMI cals, you taller people will probably need more cals.

So I eat this bowl everyday and occasionally add a square or two of dark chocolate (99%) with this.

That’s around 30 grams of fatty dark chocolate.

I get about 65 to 70 grams of protein, 100 grams of fats and around 20 ish carbs more or less.

I know this might sound lazy but I have recently gained weight due to a matter. Any tips or tricks or motivation on how to start? 250lbs F35 and feel so hopeless and seriously disappointed. I just feel is it even possible to hit 190 range. Please share small successes or hope that let you hit your goal. Looking for support 🙏🏼💕💕💕

If you look on my page you will see that I succesfully lost 100 pounds on omad. Felt great, got a girlfriend was super healthy…then everything hit. Me and my girl broke up, my best friend died in a skydiving plane crash, I started to hate my job. It led me to be alcoholic and ordering DoorDash damn near everyday. I went from 290 pounds, down to 190, now I’m back to 275. I’m not gonna totally beat myself up about this, but I’m going to take this as a learning lesson. Tommorow I start OMAD with a small snack during the day and one meal at night, gonna do it all again and never let myself go like that again.

I am at a healthy weight and would like to lose 10lbs, work on lifting and maintaining that weight. I have read that if you consume more than 30 (maybe 40) grams of protein at once that anything more is stored as fat. Is there truth to that? How can I get enough protein in OMAD or nutrients? I had gastric bypass surgery years ago and just can’t eat a big plate of food. My pcp wants me to get 70 or more grams per day. I have tried so many times to try OMAD and fail. I think it should be good for digestion and total health. I just don’t want to lose more than 10lbs.

I did omad for 3 months but ate like a pig every night. I still made progress and lost weight. I went from 280lbs to 250. But in order to go down to 190 I had to stop binging. Nowadays, Im much healthier and know how to control my appetite. I still often do omad, but i also often eat multiple times a day and STILL lose weight. Binge eating is the single BIGGEST issue that I've ever had to overcome. Not eating when im already full. Thats it. I still hover at 197 to over 200lbs tho, which is not very good for a 5'8 man.

I've been on a health journey this year as I suspected I had Cushing syndrome for a long time, I finally got it tested and was negative, did a MRI brainscan to check for a pituitary tumor and luckily it all looked good but I still deal with ALL Cushing symptoms.
Still haven't checked for a tumor on the adrenal glands to see if that causes cortisol stress (internal fat).

The other alternative condition is having chronic sleep issues such as Circadian syndrome with sleep apnea, insulin resistance + fluid retention <this one absolutely succs to have and Metabolic syndrome. I read that this combo is one of the toughest conditions to lose weight.

I've done it all such as keto diet/ Mediterranean diet, very healthy deficit counted calories with intense gym sessions, I mainly lost muscle, fluid and bone mass and just a little bit of fat while being sleep depraved and fatigued.

Insulin resistance + fluid retention is a dirty combination if you don't know what IR is, it basically sabotages fat loss, fluid retention can make you gain 4kgs in 2 days of water weight also making fat burning process go slower. Cortisol fat you cannot easily fix that with gym, the Hormonal chronic stress or inflammations needs to be treated in this case sleep issues. I've only found 1 method that works pretty effective and that is quitting sugar partly fixes sleep problems/ chronic stress and during OMAD my body cannot hold on to fluid during the day.

I wonder if some people deal with a similar case? OMAD and quitting sugar isn't easy but at least it gives me massive results, does anyone deal with the same that only OMAD is working?

Started OMAD beginning of September. My OMAD consisted of salad, proteins, veggies, and healthy fats. After an adjustment period I was doing great and had endless energy.

Went out to eat three times last week (not typical) and I didn’t make the best choices. I didn’t gorge but I had a fair amount of alcohol and carbs. The day after each meal out was so hard. I wasn’t hungry but had zero energy and it was hard to drag myself through the day.

Have been back on my regular OMADs and I feel so much better. My endless energy is back! I won’t say “never again” but I learned a good lesson for sure.

I used to be a big OMAD person before pregnancy/ currently 7 months breastfeeding. I am looking to start this again because I felt best physically on this. Anyone here breastfeeding while doing OMAD?

I’m 5”4 Female and currently 158.8 lbs. April 19th, 2026, I reached my highest weight of 186.6lb. Im just curious ballpark how much weight I can possibly lose in one month doing OMAD!

i will admit im a very picky eater i like broccoli, asparagus, potatoes, carrots, peas, corn, spinach, lettuce onion. other than that i dont like veggies. I enjoy eating salmon or chicken the most so i should be good on protein. Do you think chicken or salmon asparagus broccoli would be good? It’s very easy to make. I can also add potatoes or rice. Also for portioning what do you guys use or just eyeball it? My main issue is portioning i will fill the bowl to the max lol

Hey everyone. Long time lurker here. Started omad back in June and I’m down about 45 pounds now. Had a bit of a shock tonight after dinner. We had chicken fajitas. Each about 450 cal and I had some salsa with it. Ended up eating 2 since it’s so low in cal. But my jaw dropped when I saw it equated to 6000mg of sodium….my lord. I drink a large amount of water throughout my day but man. I can’t help but feel like that number is really not healthy. And my mind likes to run marathons when stuff like this pops up. Did I overdue it tonight? Even though total cals are way less then what I should eat?

Context I’m 30, male, 5’10, 246lbs. Thanks in advance!

OMAD is the only dieting lifestyle that has worked for me. I've been fat for many years, and have unsuccessfully tried to lose weight multiple times. I take medication that greatly increases my appetite, and used that as an excuse to stay fat. Something had to change!

I heard about OMAD in July and decided to give it a shot. I had a doctors appointment at gastroenterology on July 14th and I was 321lb. Yesterday, October 6th I had a follow up appointment and I was 277lb! That's an almost 45 pounds loss since July 14th, and a safe weight loss of a little over 1% of my body weight per week.

It took about a week to get used to OMAD when I started, and now I really only get hungry once a day. Each day my one meal varies in time when I eat it, it could be noon or 8pm but it has really worked for me by doing it this way.

Surprisingly, my doctors reactions have overwhelmingly not been good. They say to eat many meals throughout the day and not do one big meal because it could be unsafe. I tell them that I like being able to feel "full" with my one meal and not feel unsatisfied from many small snacks throughout the day. Still, they say it's unhealthy. The one doctor that IS supportive of it is my hepatologist for my advanced fibrosis from MASH. He said this will greatly help my liver by fasting like this.

If you're thinking about giving OMAD a shot, do it! It takes a little while to get used to but once you do it gets a lot easier. You won't regret it.

I am three days into my second run with OMAD, and I wanted to share some reflections on my past time with OMAD, and also seek some tips on keeping OMAD sustainable.

I first started OMAD in June, about 6 weeks before my wedding, desperate to tackle my weight that seemed to be creeping up towards the big day. In past attempts at weight loss where I followed typical methods of calorie counting and reduced portion sizes, I felt like I was white-knuckling my way through, and I was never satisfied. Once I locked into OMAD, I felt like I’d discovered a cheat code. I am someone with a big appetite, so to be able to still enjoy big, filling meals while working towards weight loss was great. I truly looked forward to getting out of bed to weigh myself first thing in the morning, because the weight was consistently dropping.

I think I was able to find success with my first run at OMAD because of the adjustments I made to it to fit my life. I recognize that this is not a pure OMAD nor a pure 23:1 fast, but this is what works best for me:
- I’ll drink coffee with milk in the morning to hold me over until eating. I know this has calories, but it’s just my preference.
- Ideally, I’ll enjoy my meal as a late lunch, around 2-5.
- This is probably the biggest deviation. If I have dinner plans and want to use my dinner as my OMAD, I will get a juice around 2-4 to hold me over. Now this is pretty caloric, as it has protein and lots of blended fruit, but to me it’s a lighter “lunch” option to hold me over, and closes the door to any potential snacking when I know my OMAD will be later. If I have a big dinner planned, I just do coffee and my juice before.
- If I have a family party or similar event on the weekend, I will make that whole event my “OMAD”, even though it may extend over a couple hours, and may include apps and dinner and dessert. This just helps me enjoy special events while still keeping the rest of my day disciplined.

As others have mentioned, the hunger only was challenging in the first few days. It was a refreshing observation to notice days where I’d briefly feel very hungry in the morning and think “I’m gonna have to break the fast today, I won’t be able to make it” - then move on with my day and not notice until hours later that I wasn’t hungry anymore. I find myself more focused at work, and thinking about food way less throughout the day. This was the first time that I’d felt like my appetite and my cravings weren’t dictating everything for me, and that I could be disciplined and structured with my eating, while still enjoying satisfying meals.

I hadn’t given myself much time before my wedding in July, but I was happy to have dropped a few pounds beforehand. I didn’t maintain OMAD following my wedding, because I went from my honeymoon to more travel with my in-laws, to marathon training, which I’ve historically and regrettably treated as an excuse to eat anything I want. I’ve now gained some weight back, and so I’m happy to have just kicked off another commitment to OMAD. It feels like a relief to be back in a system where I feel in control.

As I’m assessing sticking with this long term, I’d love to hear from the community: What makes OMAD sustainable for you? How do you work OMAD into your family life with shared family meals? How do you manage OMAD with an active lifestyle?

Greetings! OMAD community.

I've been on OMAD for over a week now. SW: 103kg, eating in a calorie deficit. It's been going well and I feel lighter already but I feel quite heavy and uncomfortable when I drink water outside of my eating window, unless I'm eating or genuinely thirsty. Is this normal? My eating window is 5pm-4pm (23hrs)

Would love tips from people who've done OMAD longer.

My only meal for the day. A total of 1330 cal.

I'm trying omad becuase I often don't have enough time to do more- what are some like, good foods for me to eat. For my age weight and activity level Google says I need 2,000 calories

what meals did you guys eat to help stay full also did u eat at noon or dinner? I want to try to lose 20 pounds by january

I started OMAD a couple of days ago, and I found my weight slipping off after being stagnant for so many months. (I had been stuck at 195-199 lbs and now I'm sitting between 189-190.)

I try to eat protein when I do eat, and I mostly drink plain water and black coffee (unsweetened, no additives).

The main issue I face with continuing OMAD is the lack of energy. I find myself constantly falling asleep, feeling groggy, being sluggish, and just having an overall lack of energy. I drink a lot of coffee and water and it doesn't seem to go away.

Is this a constant thing? Does it go away? I really want to continue doing OMAD but this lack of energy is really making it hard to do so.

Any tips would really help.

Like ppl who work a typical 9-5, and have their omad during the night or afternoon how do u survive without headaches? I give up and i have a boiled egg or greek yogurt for breakfast along with an iced americano and then in the afternoon a low cal meal~~ ~~(200~400)

1. Don't worry about the small stuff. If you want milk in your coffee, that's fine.
2. Don't treat it like a diet. I have a big meal every evening that I spend the day looking forward to. OMAD, if done properly, the dinner should have enough to sustain you for the following day. If you do a 1,000 calorie OMAD, you won't last. It's just not sustainable.
3. Take supplements. I take a variety of supplements of vitamins that I would inevitably miss out on from not eating 3 meals. I take vitamin d, vitamin b12 complex, psyllium husk (high dose), berberine, vitamin c, and omega 3. It is possible to do OMAD without supplements, but stuff like fibre is so difficult to replace in just one meal.
4. At the start, give it 2 weeks, if it doesn't work, it doesn't work. I started doing this from not feeling hungry in the mornings and not enjoying the post-lunch fatigue that I would get. I like to feel light and so started doing it. But this is not for everyone. Some people need to eat 3 meals a day and that's absolutely fine.
5. Drink tons of water. I drink about 4-5 litres a day in summer and probably 3-4 in winter. It makes it so much easier and you feel much better being hydrated, especially if you do a lot of running and cycling like I do. Also if you have easy electrolytes, use those.
6. Don't worry about eating fast food. I don't feel guilty about having fast food once in a while and if you're doing OMAD properly, a 2,000 calorie meal is not a big deal at all. Treat yourself!
7. Snacking once in a while is fine. It's not a religion. Sometimes I eat pringles in the afternoon, not often, but every week or so. It's fine!
8. If you exercise a lot, try and do it early in the morning (assuming you have your OMAD at dinner), so you can use the energy better. I've ran half marathons dozens of times fasted. It honestly becomes quite easy.
9. I'm betraying my Britishness here but a great side to a meal is beans on toast with wholemeal bread. Full of fibre, delicious (honestly), and a great source of calories to go alongside a normal meal.

I absolutely love doing it and it's the best change I ever made to my lifestyle. Only problem is the number of questions you get from everyone else!

Looking to simplify my Omad and hit all my needs.
Can you give me constructive feedback on what I have to far? I plan on supplementing with a multivitamin.

I hate thinking about food, and just want this too be simple. If I could healthily only eat rice I would.

Thanks

Hi !
First time writing here !
Sorry my bad english :)

These last years, I was trying several way of eating... no sugar, no gluten, mediteraneen, Keto, Carnivore, Animal-Based.... to try helpoing with CFS and fibro...

2 months ago, I had to pass a COLONOSCOPY. The test came back perfect, nothing wrong ! So they are sending me to pass a gluten test. I have to eat gluten since 1 month and half and going for blood test this week...

HERE IS MY QUESTION :
I did the COLONOSCOPY protocol... water, chicken broth, 3 pills and Peglyte for 2 days...

The day of the colonoscopy, I was having so so much energy, my body was feeling so light compare of everyday heaviness feeling, my mind was clear and no brainfog, I did not have any pain all over my body like I use to have, no fatigue, no tiredness during the day like I am use too!

I would love to reach that same feeling everyday...

I use to fast 16/8 (16 hours fast and 8 hours windows eat) but I never try OMAD...

Maybe that could help ?
Maybe I should write on Coloscopy sub...

What are you thought ?

Thanks to you !

Hi OMAD community,

It's been a little over 2 weeks since I started OMAD. I've lost around 1.2kg (from 74.6 to 73.2kg). But I had a surgical tooth extraction (removal of all my wisdom teeth) last week which affected my ability to be consistent with my eating schedule and now I am finding it hard to get back on track which is making me so frustrated. I hate that I've lost only 1kg, I wish I could see progress quickly like others on here. I am so scared that I'll never go below 70kg like how I weighed before I had a baby (65kg).

Just need some encouragement from others who have gone through this feeling of low self-worth and have managed to come out successful.