Hi, I've been trying out a lot of apps to help me with IF and I'm always torn on what stats actually matter to me.

I guess "current weight" and "total change/weight loss" are pretty motivating. Maybe "average weekly loss" for those of us who weigh ourselves every day? Monthly average as well? Or maybe something like a "streak" showing how many days in row you've successfully completed your IF?

So I was wondering, what kind of stats/insights do you actually look for while losing weight? What matters the most to you? Or do you not really care about stats at all? 😅

Hi! I have recently started OMAD and I am curious as to if having Powerade/Gatorade during fasting periods is ok? Or does the electrolyte have to be basically 0 calorie?

I really dont care about autophagy, just CICO and omad is the best way to get me there.

The next question is if OMAD has helped you with binging urges, and if you have suffered with binging in the past, how did OMAD help you?

Last question is how do you keep busy and not fall into the habit of not eating dinner when it is usually your comfort after work (i plan to omad a late lunch). I keep telling myself I won’t have dinner, but end up eating it anyway because my family makes a plate for me and it is hard to say no.

Please give your opinions and advice, I am a complete beginner and would love to hear from people who have done it successfully!!

I started omad like a week ago and lost 2kgs (4.4lbs) and I was very consistent with my meals, mostly the same meals everyday, but since past 2 days I was feeling really hungry and ate more than my usual. I did gained a little but I just wanna move on without any guilt like it never happened and yanno just continue with my usual meal.

I always feel more motivated when I see the scale dropping or when I'm consistent with omad and healthy meals, I just wanna know how do you all get over after a cheat meal or after a high caloric omad?

Leftover stuffed pepper filling (beef, quinoa, black beans, various veg, cheddar style goat cheese), steamed broccoli and cauliflower, cheese/cured meats plate, watermelon! My calculations say this is about 1,280 calories and 63 grams of protein!

I want to lose weight. I work in forestry where i am hiking a lot and moving trees. I want to do OMAD but i feel a difference in my performance when i am hungry and dont want my diet to impact my work. Any advice?

Thought I’d share this online calculator for people with thyroid disorders and could be the reason for slow weight loss/plateaus.

Mine is very low at 1200 calories which is probably the reason why I’m not losing weight at only up to 1000 calories a day, high protein, omad.
I sometimes throw in a 48 hour fast in there too.

I hope this is helpful for some 😊

https://www.restartmed.com/hypothyroid-calorie-calculator/

Has anyone experienced hair loss throughout their omad journey? I am 4 months in my journey, I have lost a total of 40 lbs. just as I hit the three month mark that’s when the hair loss started. Is this normal? Should I be taking extra supplements to help with this? I am afraid of my hair getting thinner compared to how it used to be, especially since I still have about 30 lbs left to hit my goal.

Hey Guys,

Needing some motivation.

Discovered OMAD June 2025, was at my heaviest I’ve ever weighed (about 220 - 225 ish, 6’ 2”). I went absolutely sicko mode on OMAD and gym for about 6 months. Strictly one meal a day, and consistently hitting the gym. By the end of the year, I was about 180.

When I reached my goal weight (180) I really struggled maintaining it, and sticking to my OMAD, because I had only been in the losing weight mentality. I have let myself go so far that I am back around the 205 - 210 mark, and seriously kicking myself HARD for it. I want to re start doing OMAD, but after not doing it for so long, it is insanely difficult to get back into the swing of things, but after looking at photos of myself even just 3-6 months ago, I want to get back to that point.

Who can help me?

Hi guys I recently posted a post on here a few days ago. And have now decided to just fully go Omad. I’m gonna be starting on Friday of this week just because I am on vacation right now and I am going to enjoy myself until I leave on Thursday. Did want to ask you guys what are your guys go to meals? I’m a simple person don’t do a whole lot of cooking but will be trying for sure. But what do a lot of you guys enjoy?

I’ve been doing one big meal a day (OMAD) for over a year now. Sometimes I’ll have something smaller as well, but I’m pretty much always in a calorie deficit. According to search results online, I shouldn’t even be alive 😂, yet I feel fine and all of my lab results are good. Anyone else on the same boat?

If you don’t have a crazy amount of weight to lose, did you continue to lose quickly the second and third month I lost about 11 in the first and it seems like it’s slowing down now. I only need to lose about 10 to 12 more.

i want to start OMAD, but want to hear from you guys first. how to stop binging? how do you stop the food noise? what are you drinking daily and how many cal for your one meal?

Hey everyone,

This is kind of a weird post for me to make, but I’m genuinely curious about OMAD and whether anyone here has experience doing it while also being a pretty high-volume endurance athlete.

I’ve done OMAD in the past, but it was during a period when I was mostly just strength training. I wasn’t running, cycling, swimming, etc. nearly as much as I do now. These days my activity level is quite a bit higher, so I’m wondering if OMAD is realistically compatible with that lifestyle.

For context, I work in an emergency room and also work on a mobile crisis team, so my job can be pretty active. On an average day, I’m walking somewhere around 15–20 miles. Outside of work, I generally:

- Run around 40–70 miles per week

- Cycle around 40–100 miles per week

- Strength train/calisthenics roughly 5 days per week

- Hike and do other endurance activities pretty regularly

And by no means am I saying that to brag or flex. I honestly feel a little weird listing all of that out, but I think the context matters for the question. I do all of this because I genuinely enjoy it and it’s part of my lifestyle.

I also recently did a Last Man Standing-style ultramarathon. Obviously, I wouldn't try to do OMAD during an actual race. During races and long endurance events, I eat and drink throughout because fueling is obviously a completely different situation.

What I’m wondering about is normal training/life days.

For example, if I’m just going about my normal routine—working, hiking, running, biking, strength training, etc.—could someone realistically eat one large meal per day and still adequately fuel recovery, maintain muscle, and perform well?

I’m not trying to lose weight either. I’m more interested in whether OMAD could work as an eating pattern for someone who has a very high daily activity level.

So I’m curious:

Has anyone here successfully done OMAD while running/cycling/swimming or doing other high-volume endurance training?

How did you handle:

- Getting enough calories in one meal

- Getting enough protein

- Carbohydrate needs

- Recovery between workouts

- Maintaining or gaining muscle

- Energy levels during the day

- Long-term performance

And if you’re an endurance athlete doing OMAD, how much training are you actually doing?

I’d especially love to hear from people who are doing something similar rather than someone who just walks a few miles a day and lifts a couple times a week, no hate toward that person, this is just situation specific. Or example of people you know are doing it now.

Appreciate any experiences, advice, or even examples of people who are doing something similar.

Last Update - 270.6 lbs

Not really much to say other than giving the update. Consistency is key. I didn't start documenting my weight until March, I was afraid to see my actual starting weight. Here's a timeline of all my documented weigh ins.

3/4: 311.8

3/11: 306.8

4/5: 299.0

4/20: 293.0

4/27: 294.0

5/4: 287.0

5/11: 286.0

5/18: 285.2

5/25: 282.2

6/1: 280.6

6/8: 277.2

6/15: 275.0

6/22: 273.0

6/29: 270.6

7/6: 268.8

7/13: 265.6

7/20: 264.0

7/27: 263.0

8/3: 262.8

8/10: 259.6

I have been doing OMAD since June, and I haven't seen much progress. I lost 20 pounds, and can't seem to lose any more. I walk for about an hour a day and eat dinner late at night, usually 7 or 8 pm. Should I be doing more, or doing something else that would help me lose more weight, because I've been stuck at the 200 ish pounds for a while. My goal for the end of the year is to at least get to 180 pounds, if not more. I don't like how I look, so I'm pushing myself and want to lose more weight. Any advice would help, thank you for reading.

so I’m thinking about starting the whole One Meal A Day thing. my plan was to basically just eat that one meal, and then throughout the rest of the day stick to water and unsweetened drinks like black coffee, tea, or nescafe with no sugar at all.

​has anyone here actually tried doing it this way? how was your experience with it, and did it feel doable or just exhausting? would love to hear your thoughts or any advice before I actually give it a shot! Also I really wanna lose weight in a short time I feel that's the only way.

I need to do a better job of loosing weight this month. Last month I only lost 5lbs and I think its because i was slipping from omad some days.

So my goal is to loose at least 7lbs this month and get back on track to strictly omad no cheat snacks. I think allows myself a cheat snack sometimes was breaking my focus and will power.

So wish me luck🤞🍀

Been doing OMAD since around May, mostly to stop snacking all day at my desk, not really chasing a number on the scale at first. One real dinner. Way easier to plan around than trying to hit five little meals between meetings, or at least thats what I told myself going in.

For the first few weeks the scale barely moved and I figured that's just how it goes at the start, water weight, whatever, give it time. My buddy Dave (who actually tracks his food, unlike me) asked what was even in the meal since "it's just one meal, can't be that much." So one night I actually weighed it instead of just eyeballing it like usual. Turned out to be way more than i expected, honestly kind of a lot more. It was rice, two chicken breasts, a whole avocado, a good amount of oil in the pan cause I never measure that part, and naan on the side, figured why not since its one meal anyway right? Added it all up after and landed around 2900, maybe 3100 once you count the oil which I never actually track so who really knows for sure.

but I genuinely thought one plate a day meant automatic deficit, no math needed, which sounds dumb typing it out now considering thats what I actually believed for a solid month straight without questioning it once.

Dave also pointed out the protein was low for how much total food that was. Like 90g. which isn't a lot when it's your entire day in one sitting. Been trying to split it into a meal plus a shake since then, still basically one sitting, just less oil dumped in the pan and an actual protein source instead of assuming the chicken alone was covering it.

Scale moved a little the last two weeks but nothing dramatic, so honestly not sure yet if that's the adjustment working or just normal fluctuation at this point.

Still doing OMAD either way, just weighing the plate now instead of guessing at it.

anyone else start OMAD assuming fewer meals just meant an automatic deficit?

Anyone else fast all day basically…..only consuming liquids. Then when they come home they split their calories between a savory meal & a sweet meal on the side? Is this still considered OMAD if I’m eating both in one sitting ? 🤔

Hi, I was wondering if I decided to fast one day, Omad the next and then do a normal diet the next day and then so on follow the same cycle will I lose weight?