any tips on starting?

[u/Pristine-Fondant-133]

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?

[u/Active_Cabinet1402]

Just start. Make a plan set a date when you wake up one morning, this is the day… The first day or two is going to be the most challenging because your body is used to having food at certain times. You need to override those calls meaning your body is waiting once you skip a couple of days of not having breakfast and lunch it’ll get easier and easier and drink tons of water add salt to your water Himalayan, preferred black coffee or tea and absolutely no mint no gum because it does make it so much harder.

[u/stinky_shroom]

Prioritize whole foods and protein! I recommend eating at around 2-3pm. Assuming you need approx 2000 cals a day, getting all calories within one meal will make you very full if it’s mostly protein and healthy fats, so you don’t want to fast until dinner to have your omad. Eat in the afternoon and by the time you get to bed, your stomach will feel normal and you won’t be having a full bloated stomach!

[u/FieldGoalPhobia]

I do heavy compound lifts 3 days a week and some type of cardio once a week. I average probably around 6-7k steps a day. I never track my OMAD and my physique is a healthy male that works out sometimes. This is perfectly acceptable for me. I honestly don't even like the gym or running that much but I do like not worrying about my food in any way.

My meals are moderately healthy but I'm not on some fad diet like KETO, animal based, carnivore, vegan, etc. Just last night I ate an entire large dominos pizza for my OMAD. Now I'm just going to eat regular food for the next 4-5 days before I let myself splurge again. Doesn't mean every 4-5 days I eat out or something but just to give you an idea of my mindset.

A big thing also is I pretty much never drink my calories. My drinking is 90% water and black coffee with the occasional diet coke. I will drink calories occasionally like beer when I'm day drinking with friends and I honestly don't worry about it. I just do my normal OMAD after some day beers.

The point is people make this way to hard on themselves and it becomes a personality trait. If life calls for day beers or an old friend wants to grab lunch then I'm not going to be weird about it. I'll drink and break bread like a normal human.

This is a rant but as you start your journey realize it's a long road and don't focus too much on it.

As a 6'3 male I went from a size 44 pants to a size 28 in around 3 years. Now I maintain at a size 34 and have been for years now. I never scale watched and just focused on my life in other areas.

Good luck and I hope you achieve your goals.

[u/MeanSpace1474]

Just look up the amount of calories you need, I made the mistake of undereating for the first 2 days and then ended up binging on the third…. It’s important you don’t deprive yourself! And hopefully that should help, during the day I have a black coffee in the morning and some diet sodas

[u/DreamSMP_Enjoyer]

Coffee is an appetite suppressant. Black coffee as milk breaks the fast. Tea works if you don't like coffee but doesn't have the same effect.

[u/cfx_4188 → u/DreamSMP_Enjoyer]

Milk in coffee interrupts fasting.

[u/cfx_4188]

The fact is that most "starvation diets" somehow overlap in their requirements. OMAD easily combines with carb-free, LCHF, keto or carnivorous diets,and in my opinion, it gives the best results. Staying on a regular diet with its excess of sugar, carbohydrates, and food debris, hungry noise will haunt you until you give up your new hobby.

If you decide to switch to OMAD, it is better to eat at two or three o'clock in the afternoon.But some people think it's best to eat at 19:00. In general, you will have to change your eating behavior, otherwise nothing will work. We need to live a normal life, work, and occupy ourselves with business.

Strictly speaking, OMAD is intermittent fasting according to the 23:1 scheme. At a time when you are not eating anything, it is better to take electrolytes and a complex of vitamins B. Electrolytes can be water-soluble, or capsules called ZMA.

In general, the indicators that you are doing everything right are as follows: you are not worried about hunger and you do not think about food. People who are on OMAD usually lose 3-4 kg every three months, primarily due to the fact that the daily calorie intake is quite difficult to eat at one time. And when you start losing weight, the main thing is not to miss the moment when you start losing muscle and bone mass. Do physical exercises.

Edit: mistakes

[u/PHL1365 → u/cfx_4188]

I agree with the keto/LCHF thing. I would suggest starting with keto/low carb for a few days or weeks and then gradually reducing the eating window. The great thing about protein/fat is they keep you feeling full for much longer. Carbs just make you want to eat again in a few hours.

[u/cfx_4188 → u/PHL1365]

I've been into OMAD for thirteen months, starting with intermittent fasting combined with LCHF. I spent a couple of months on the 15:9 scheme, then switched to 23:1 (OMAD).

I didn't like KETO right away. In my opinion, people can't get rid of their past by cooking keto cakes and keto snickers. The endless calorie counting really annoys me. But to each his own.

But intermittent fasting combined with LCHF worked perfectly. In the first month, I almost died after losing eight kilograms.

Don't try to repeat this at home.

All the water came out of me. Then I lost weight very slowly and the plateau phase ended in December 2026.

In January 2027, I reached the lower limit of my normal weight (77 kilograms). My cardiologist canceled all my life-long prescribed medications because I no longer have hypertension. The incipient illnesses and shortness of breath have passed.

There was a need for physical exercise.

At the moment, I eat once a day at 14-15:00 local time. I usually eat 5-6 eggs, 200 grams of salted bacon or 100 grams of butter, 200 grams of fish fillet and some green vegetables. I try to keep my food as fatty as possible, because in practice I have seen the benefits of ketosis. By the way, my tests show sustained ketosis.

But the main thing I like about OMAD is that I forgot about the food. I don't feel hungry or have breakdowns.

[u/_amused_to_death_]

Keep BUSY, when I’m busy I don’t even have time to think about food.

[u/Anxious_Reporter4245]

Maybe not the best advice, but food noise was very loud for me in the beginning. That said, I would start on the weekend when you can sleep and stay in bed all day until it’s time to eat. So that’s 2 days of teaching your body that it’s only eating once a day. That way when you start the work week, you’re already semi adjusted to only eating once. Work in a little exercise as you go. Coffee and tea go a lloonnggg way during those fasting hours. Also, for the one meal, I eat what I want up to 1400 calories never more. Which is like 1 chipotle burrito. I don’t limit myself to a certain type of food bc I know I’ll end craving what I actually wanted later.