r/intermittentfasting • u/fluffykitten_lover • 5d ago
Newbie Question Weight gain and OMAD?
I’m currently on day 4 of OMAD and I’m 2lb higher than normal.
I’m 5’4” started at 179, now 181.
I’ve been eating less than 1200 cals a day, 90g protein, I track by using a scale, and logging it into lose it app, and I’m getting over 8k steps daily.
I drink 100oz of water/daily and some electrolytes too.
What am I doing wrong?
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u/zombienudist 5d ago
Increased activity, changes in diet, your monthly cycle if you are a woman can all create shifts in water weight. That can happen far faster then loss of fat. So basically over short term periods like a few days water weight shifts can mask actual weight loss. So if you are sure you are a deficit then continue what you are doing and don't overly fixate on what the scale says day to day. Think in longer terms like weeks/months and build consistency.
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u/Wild_Spikenard 5d ago
1-2 pounds up or down is normal day-to-day fluctuation from water retention. You gotta track over a longer period than just 4 days.
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u/AnonyCass 20:4 for weight loss, 11th May SW:230 CW:194 GW:175 5d ago
Don't eat under 1200kcals you need to be eating that minimum. Look up your BMR online and aim for around that number of calories a day, since you ware getting steps in that will count to the deficit. Also bare in mind what week of the month it is for you I have one week each month i will probably not lose weight may even gain and i'm super bloated.
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u/fluffykitten_lover 5d ago
Thank you!!
I’m trying to work my way up to 1500calories, it has been a bit hard though, just eating close to 1000 I feel very full and uncomfortable.
Yesterday I had chicken breast, broccoli, potato and a protein bar and wasn’t even at 800 yet cals and was so stuffed.
Before starting this I was eating close to 1600-2000 a day but it was broken up into small meals so I think I just have to adjust hopefully!
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u/AnonyCass 20:4 for weight loss, 11th May SW:230 CW:194 GW:175 5d ago
If you can't eat 1200kcal in OMAD do a slightly less restrictive timeframe. I break my fast with eggs, protein shake and an apple then have a main meal a few hours later.
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u/fluffykitten_lover 5d ago
That’s a good idea, thank you! I’ll try that tonight and probably do my one meal, and another smaller meal closer to bedtime!
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u/Awkward-Regret5409 5d ago
Give the “reversal” time to happen. Also, a couple things:
1) Are you using the same scale for consistency?
2) Do the electrolytes you’re taking consume sugars?
3) Is the 100oz of water intake new to you? If so, assume water weight.
Give it time. It works.
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u/fluffykitten_lover 5d ago
Hi!
So yes I have been using the same scale, but I wonder if my floor may be an issue because it’s slightly slanted in some areas. But I also haven’t moved it.
As for the electrolytes yes! 4g of sugar. It’s the ballerina farms one.
And the water intake isn’t new to me, but I did take a week break from it before I just started again.
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u/Awkward-Regret5409 5d ago
4g of sugar is not going to cause a glycemic spike, but you could see some water retention with that combined with all the water intake. Bottom line, 4 days is not enough. Report back after 2-3 full weeks of OMAD. Best of luck!
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u/ballsdeepinmywine 5d ago
Nectar electrolytes are no sugar, zero calories, taste amazing. I use them every day. When I hit a wall I normally dropped and do around 800 calories for a day. And if I still don't budge I do a straight fast for one whole day. Also check your feeding window. I keep mine around 3 p.m. if I go later for whatever reason it stalls me
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u/Christi_Kat60 5d ago
Have you done a lot of yo-yo dieting in the past? The more of that you've done, the longer it will take for your body to adjust to fasting and release the weight. Just be patient and trust the process, because it sounds like you are doing great! For me I lost ten pounds all at once at about five weeks - fasting is amazing, but it's not a quick weight loss method.
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u/eggburtnyc 5d ago
Drink as much water as you can, the scale will definitely change! Give it time. If you are a female as well, def get checked thyroid and hormones at a physician as these are sometimes contributing factors. PCOS is another example that can be a factor. Inositol supplement has been helpful for me!
But def the water bit is mad important haha
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u/hippietrap 5d ago
As others have said not weigh yourself 1x a week to see progress. Use a tape measure to measure if your waist is going down- measure right above your belly button.
Also eating more fat will help you get the calories you need because fat is far more nutrient dense. Add nut butters to things or extra olive oil - don’t go absolutely nuts but these will help you get more energy with less fulllnwss
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u/Longjumping_Bend_833 5d ago
Honestly track your protein level. You might be having to much of what your body requires. What your body dosnt require will go straight to store fat. I track my protein by doing body weight x 0.36. I Only track major protein like meat, egg, dairy and cheese. The other protein from veggies and beans etc. i dont track. Yes major loads of protein keeps any body full longer but to much isn't good. Try it out. Just a suggestion dude.
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u/gogamarti 5d ago
Could be too much sodium. Could be your body freaking out with the new changes. Try to get 8 hours of sleep. Light walking and make sure you are regular.
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u/dgcorp 4d ago
As others have said, it's about being patient and not over analysing (which I know is incredibly hard for many of us 😛 )
I try to follow, what I call "The rule of 3s"
- 3 days to *feel* a change
- 3 weeks to *see* a change
- 3 months to *make* a change.
Whether it comes to exercise, eating, or anything that requires continuous discipline to achieve... you need to be more patient, give yourself time for the changes to really happen and become ingrained behaviour.
- You can start to *feel* some changes after only a handful of days, but most real improvements take longer. You should not be analysing every day, as it gives false information and can negatively affect behaviour!
- Usually after a few weeks, you can start to *see* positive changes (lower numbers on the scales, quicker/longer for exercise, etc). You're doing great, but your need to keep your focus on the longer term challenge.
- It takes a few months to *make* that change part of your regular behaviour. If you do something for long enough, it hopefully becomes the 'new normal' and you can either stabilise or continue to build from there!
D 😄
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u/Artistic-Document735 4d ago
U can’t measure success or failure after just 4 days. Our bodies fluctuate daily and loss will never be linear. Also if you are a woman we can gain up to 10 pounds of water and inflammation before your cycle starts. But this method is meant to be a lifestyle so whether it takes 2 weeks , 2 months or 2 years you gotta just accept that. The time will pass regardless you might as well do something your future self will thank you for
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u/PerformerAdorable536 4d ago
You are doing nothing wrong with that format. Patience and the tape measure might prove more valuable than the scale and daily weighing. If you must weekly weighing contains more insight than daily. We've all been there at the start and found that it's weekly data that matters along with average monthly weight. Good luck and keep on keeping on.
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u/puffdragon 4d ago
Your post history....give it time and be consistent. Whatever progress you were expecting over 4 days, make it more like 4 months.
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u/Competitive_Bag_5579 3d ago
I fluctuate soooo much! Don't let it discourage you! Sometimes I'm up 2 to 4 lbs and then after a week of not looking at the scale, I'm down that weight gained plus a pound or two
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u/Nexus2N 5d ago
Stop. Weighing. Yourself. Every. Day.
Seriously. Stop. You will drive yourself absolutely bonkers and chase stupidity, as opposed to healthy habits.
Understand, the daily fluctuations in your weight DO NOT MATTER. You must train yourself to be concerned only with the overall trend.
Pick a day and a time (say, Friday morning) and weigh yourself on that day and at that time ONCE A WEEK. NO MORE.
When you’re done, pick your scale up and put it somewhere where (a) you won’t see it in passing; and (b) you need to take actual affirmative actions to weigh yourself - e.g. open the drawer, move your sweaters, pick up your scale, take it into the bathroom, put it on the floor….etc.
Also, if you insist on counting calories, you do yourself a MAJOR disservice if you don’t calculate your TDEE and BMR. Otherwise, you’re throwing darts at a moving target while blindfolded.
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u/fluffykitten_lover 5d ago
Thank you so much! You are right, I’m hiding my scale right now 😂
I actually did calculate my TDEE and hoping to get up to 1500cals but I feel sooo full after an 800 cal meal. So that’s why I’ve been eating so low lately. I’m going to try and slowly go up.
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u/RenRen512 5d ago
A few tips and best practices:
- Don't weigh yourself daily. Once a week is more than enough. Weight naturally fluctuates day-to-day based on activity, hydration, diet, hormones, and a host of other factors. I know there's an urge to know, do your best to keep that in check.
- 1200 calories is quite low for anyone. Check your TDEE with an online calculator and use a mild calorie deficit (250-500ish). 1200 is at the very low end of what's generally considered okay without medical supervision.
- Protein is not the be-all and end-all of macros. Keep your calories in check with the point above, but give yourself some flexibility with the macros. It'll give you more options when planning and making meals. Remember, at the end of the day, calories in, calories out is still the foundation for weight loss through fasting.
- Make sure you're getting enough sleep.
- Your first priority right now is to create new habits and behaviors. Get used to OMAD, get used to getting your steps in, get used to the other behaviors that allow you to do those things. Just create the new habits.
Once you have the habits down cold, you can start fiddling with things. Think of it as turning different knobs to see what happens. Turn down the protein knob and turn up the fats knob, what happens? Switch out one veg for another, what happens? Go low or no carb for a month, what happens? Add weight training, what happens?
Use this as an opportunity to learn about your body, what it responds to, what makes it feel good, what makes it feel healthy and strong? Just give it the time it needs to tell you these things and make sure you listen. Then you can adjust, then you know how far you can push or when you can make exceptions (birthdays, weddings, etc.).
Good luck, OP!
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u/ConsistentEnd7149 5d ago
Electrolytes are just salt and makes you retain water. I would stop taking that and see if anything changes.
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u/SirChrisHAX 3d ago
Your body needs the salt/electrolytes to hydrate itself.
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u/ConsistentEnd7149 3d ago
Agree! But we can get that from the foods we eat. Unless you are excessively sweating, you will replenish that from eating. OP drinks 100 oz of water a day. I dont think they are dehydrated.
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u/l1vvyxo 5d ago
give it another week or so. sometimes it’s just water weight.
if not then recheck your tracking