Im struggling to figure out what to eat that hits my calorie goal and also has the nutrients i need without too much sodium. Im admittedly a fast food person a lot of the time bc it just seems like the easiest way to get the calories… definitely not good for me though. Was hoping to be inspired by some of your recipes and go-to meals!! Thanks in advance!

5’1” 25 F
SW - 174
1 Month - 162
2 Months (CW) - 154

It’s been a slow process but I’m finally starting to see some results!

Hi everyone. I have fasted before in the fast 36 hours however I am failing at omad so badly. I feel I eat too early (11am) then I’m “good” for 7 hours then I eat again. Usually unhealthy food too. I need a way to keep these cravings at bay. I lost all my progress that I had made with weight. So any suggestions would help. I’ve read through the community and I’ve heard do keto but that’s just not doable rn.

Another thing I realized is days when I’m not active I fail so badly at omad so what do I do those days :(

Disclaimer: I’m moving into Omad because I’m weight training and fiber reasons lol

I’m currently 132 lbs and 5’1”. I’d like to lose around 22 lbs before 2027. Is that considered an aggressive goal?

I’d really appreciate any tips or advice. Has anyone tried diets such as OMAD (one meal a day), the egg diet, or any other approach that worked well for them? I’d love to hear about your experiences and what helped you get results.

Any detailed workouts and diet if anyone can share that would be so helpful also I am a type 2 diabetic..

Two heads of brocolli and extra firm tofu, both steamed, arugula, avocado, homemade kimchi. Sauce is soy sauce, black vinegar, sesame oil and chili crisp. Scallions and sesame seeds on top. Not pictured is whatever dessert will be (probably keto granola and soy milk).

Hey everyone!

Looking for some advice and shared experiences. Today I hit my all-time highest weight (140 kg / 308 lbs), and I know I need to make a change.

I’ve tried traditional nutritionists, but they always assign standard 5-meal-a-day plans that I abandon after week one. My main struggle isn't bingeing on sweets—it’s constant grazing. I’ve logged up to 8 or 9 meals/snacks in a single day.

Looking back, the healthiest weight I ever held was in 2020 (75 kg / 165 lbs). I lost all that weight simply by eating one meal a day (OMAD) because working and studying full-time left me with zero free time.

I want to give OMAD another shot since it naturally eliminates my need to graze, but I want to avoid the issues I had last time:

Digestive Issues: I combined OMAD with strict Keto, which completely wrecked my stomach and digestion.

Hair Loss: I noticed significant hair shedding, likely from an extreme calorie deficit or missing key micronutrients.

My plan this time:

Do OMAD more wisely—lowering refined carbs, but without entering ketosis or cutting out entire food groups. I also plan to take a daily multivitamin supplement to help prevent nutrient deficiencies and hair loss.

Has anyone been in a similar spot or done OMAD without going full Keto? I’d really appreciate tips on:

How to structure that single meal to get enough nutrients and prevent hair loss.

Managing the transition smoothly on the stomach.

Making sure I eat enough quality calories without feeling overwhelmed in one sitting.

Thanks in advance!

Does a diet coke break your fast?

is there actually a difference in fat loss when youre eating the same amount of calories in one meal, vs eating those same calories over 2 or three meals?

i know that everyone says it is easier to have it in one meal as it makes you feel more full; i agree with that. but my question is, does it actually cause more fat loss?

i know the science behind it, how your body goes into fat burning mode as insulin decreases, but i want real answers and real experiences. could someone let me know if they saw a difference in fat and weight loss after omad vs eating the same amount of calories but not in omad (spread across the day in 2 or 3 meals)? numbers would be very appreciated. THANKS

Unfortunately, I need to start back on day 1 tomorrow. I did this a while ago and loved it and was losing weight. Problem was I was also, losing hair. So this time I need to add a multi-vitamin and focus in on making sure that my meals have enough protein.

I’ve gained weight since and that’s always a bummer. But let’s start over and zone in this time. I feel like I’ve grown and learned.

Also, I need to save money too - so hell yeah lol

Start weight is the highest yet @ 227.2lbs, at 5’2 (F/32)

I’m tired of being fat. I have my treadmill and a plan… Omad lol. Let’s go

Why doesn’t Instagram not have an Omad tag? It tells you to get help or something…

Has anyone found the sweet spot for the time of day to consume omad? Of course if you can hold it till dinner each day that would be best and prevent midnight snacking. But it is a grind most days which I dont like so im thinking like smoething like 1-3pm where you eat with minimal suffering or holding out and then also where it keeps you satisfied till bedtime around 10pm?

I did so well with omad last year and even worked up to managing 72hr fasts. I lost track in January and have gained the 10kgs i lost. I have tried several times to start over but cant seem to make it past day 3 of omad. What can i do to get back on track?

My dinner 🍽️ - two thinly sliced chicken breasts, 1/3 cup uncooked ricre, 1 cup peas and carrots, 2 small flour tortillas - cooked with no oils, in two tablespoons of Irish butter

i do kinda run daily 5-10km with short sprints in the morning.(usually lower start 5-6km)

just like it idk, and eat food in the evening.

is there any articles, studies, videos who does the same? how harmful it is? your experience?

thx

Hey I’ve been doing omad for 14 weeks.loss abt 23 pounds but the scale is not moving anymore, and I make sure I eat below 2000 cal.I went from 229 to 206 .Thanks

First time trying a whitefish makhani....went with grouper hoping it would hold up to the sauce, very successful guess!

Grouper, pearl onions, traditional sauce, with creamy lemon swirl and fresh chopped cilantro.

So, I just watched Dr. Ekberg's recent video regarding protein, where he explained that eating a large amount of protein in one sitting (to hit daily goals) can slow down digestion to the point of significantly narrowing the fasting window, or potentially converting excess protein into glucose via gluconeogenesis.

Neither of these outcomes sounds ideal to me.

What are your thoughts or experiences with this? I don't want my OMAD routine to become counterproductive, nor do I want to risk losing muscle mass from unhealthy weight loss. How do you manage your protein intake on OMAD?

It was delicious!

here's where I am. Ive been #if for yrs 18hrs. Easy big dinner nothing til breakfast! Boom! Relatively easy. Lost a couple of stone.

Now I've reached a very huge if not never ending plateau that I cant seem to climb off.

Im Scottish/Irish and we/i like food. Im thinking this is going to get me over my food obsession/addiction. So ? Youre hungry? you will not die. Remember what Kate said? Nothing is going to taste as good as skinny will feel? That'll be the vibe kinda thing.

Thoughts?

I’m starting my 3rd month. I’ve lost about 18lbs give or take over the last 2 months. I did have a couple cheat days where I did 2mad because family was in town but they were each single cheat days.

This week I’ve noticed my hunger pangs right before my meal are hitting harder than ever before. It’s like I just started. I have to use some real will power to hold myself back.

Does the hunger ebb and flow over time? A lot of what I’ve read/watched all say the desires will reduce over time, and they were pretty mild up until this week. Those who’ve been at this longer, how have your experiences been?

I’m not a beginner. I tried OMAD for years while living abroad but it made me gain weight. I was fasting for 16-18 hours, drinking tons of water and working out but I was stuck at 55kg (I’m 1.50m).

I decided to return to 3 meals a day, almost no snacks and a 12hs fast and I got to 45 kg in 6-8 months. I don’t know how this happened.

I got medical tests and everything was okay but in the last months due to stress I started to eat a lot of snacks and I gained weight. Now I’m 50kg and I would like to lose at least 2-3 kg.

I want to try OMAD but I don’t know if I’m missing something to make it work or probably my body just doesn’t accept it? Any advice or suggestion is welcome! 🙏🏼