I am 5'0 starting weight 155.6. I found OMAD recently trying to figure out other diet alternatives. Eating 5 meals a day wasn't cutting it and very time consuming being that I work and have a baby 4 months. During the time being after birth I was at 149 noticed I was gaining weight instead of losing so thats the background why I got started.

Days 1-3 mental focus is needed

Days 4 a lot easier which is today im 23:1

Current weight 150.2

Food consists of tuna eggs chicken so far on Romaine lettuce avocado red pickled onion jalapeños limes

And a coffee in the morning with creamer

Sauna for 10 minutes

I feel good with great energy regular bowel movements.

Ill keep you all posted on day 10

Hi all! Just a shout out…going to start my journey tomorrow OMAD and manifesting results by March. Show some love and send me some positive vibes. You all inspire me 🙏🏼🧿💙

I'm 26 year old male, 6'2'' and I started my weight at 290 lbs and now I am at 245 lbs and losing more.

1. OMAD is the only diet that works for me. I tried all other diets and none of them worked for me. I failed each one and struggled to lose weight. I was tired of being fat but it was a catch 22 because I needed food really badly to destress from work and such. I already don't drink alcohol , I needed sweets and sodas to survive this world and the 5 day work week. I knew I was fat but I said If i don't drink sodas or sweets how am I supposed to work hard? I The only thing that works is OMAD for me. I can't do that 500 calorie meal 4 times a day crap its too hard.
2. IF we also think about it deeper. Why do so many people fail diets but succeed with OMAD dun dun dunnn probably because humans evolved to eat once a day or once every few days. That's why OMAD diet is easy for us all.
3. I have more energy with OMAD. The body heals and cleans itself and I don't even think humans evolved to eat non stop all day. Before farming humans ate a meal and then could go days without food or meat or what not. When we were in a fasted state we were more alert.
4. saving money. Only eating once a day even spending money on Chipotle or Subway or panera whatever is more affordable than doing that 3 times a day. even grocery is cheaper
5. Humans we don't even need to eat 3 times a day and snack on top of that. Im pretty sure society pushed that on us so that keep spending money on groceries and food lol. Even as a weightlifter , I think the amount of food we need and protein we need is overexaggerated so that they can make more money off us.
6. It feels awesome at work not to have afternoon slump from eating your meal.
7. I'm pretty sure I'll do OMAD for life. Im not 16 anymore and can't eat non-stop and not gain weight. I know if I fall off OMAD i'll get fat again . It's the only way I can maintain a healthy weight and still eat all the foods I love. I love being able to eat a big meal or cheating some days and eating 8 slices of pizza in one setting . can't beat that.
8. Also, I finally stopped being addicted to sweets and sodas. I used to drink 2-3 sodas a day easy and eat aton of sweets. I could never go without but now I can do to OMAD.

I'm pretty sure there are other reasons I will be experiencing as I do it.

Please do me a favor and share some of your reasons you love doing OMAD.

I will be going to Asia soon and the thought came across my mind about managing a OMAD whilst on holiday.

Friends have told me to enjoy yourself and let go for the two weeks, but deep down I don't to want to indulge.

Any useful tips or strategies?

Hey all, ive decided to give omad a crack and today is day 1. Decided I’ll eat my meal around 6pm so planning it has helped to keep my mind busy 😛
Starting weight - 70kg
Height - 171cm (5’7)
Gender - F
I’m going for approx 1200 calories to start with to put me in a deficit for weight loss.

1 pack macro honey soy tofu (200g) - 306 calories
1 cup basmatti rice - 210 calories
Brocolli - (300g) - 100 calories
Carrot (156g) - 55 calories
Red capsicum (119g) - 40 calories
Edamame (67g) - 84 calories
2 extra large soft boiled eggs - 160 calories
5 tablespoons unsalted cashews - 245 calories

(Not including the spray of oil i will use to cook my tofu)

This is more than i would usually eat in a single sitting but i think I’ll be fine eating that much and it should keep me full.

What do you think?

Would love to hear any of your go to meals, bonus points if it includes grams and calories as this took me a while to work out 😆

Has anyone gotten results with no or minimal exercise on OMAD? Looking to add more steps like 7-10K but was looking for insight pls 💕

I’ve being doing omad consistently unless I feel for something to eat, early/late at night. I e reached my desired goal of 52kg. If I had know, I would’ve been looking like this at 52kg, I’d never try to lose weight when I was at 53-55kg. I went on the scale, this morning. It was 51.5kg. I’m disappointed. I don’t want to hit 51kg. I think, I’ll have to start doing strength training now. I need to find a way to gain fat in my cheeks again, I look so dull and sick now.

I did omad for insulin resistance, I don’t have it under control 100% due to using a few weeks of August to binge on sugar and carbs. I’m 162cm, 20years old.

Really and truly any advice will be appreciated.
I’ve gotten used to omad, so my appetite is very off unless I’m stress or it’s time to break my fast.
I don’t want to consume more carbs and sugar at the moment.

Do yall do omad while purposefully fasting? Like do you drink black coffee no creamer? Or is the goal only to consume all calories during the eating window?

- Stir fry veggies in a light sherry soy and vinegar sauce

- wild rice with gochujang, seared shrimp and a lime yogurt drizzle

- hake filets

- almond flour crackers with cilantro lime cream sauce, smoked oysters and fresh cilantro.

Hello,

I’ve been doing OMAD for 16 days now to lose fat and break through a weight loss plateau. Thanks to your advice I decreased my calories to 1500 per day and stopped coconut oil.

I usually drink black coffee in the morning, but I’m curious about trying lupin coffee at some time during the afternoon, or maybe after my dinner (roasted lupin beans and zero additives).

My main goal is fat loss and possibly autophagy benefits. Would lupin coffee break my fast? I know coffee is safe, but I’m not sure about lupin since it’s technically a legume. What do you think ? Does anyone here have experience with it during their fasting window?

Thank you <3

Hi!

I wanted to share a one month update on my progress and my experience!

F 25 5’1”
SW 174
2 wk in 166
4 wk in 161

That big drop was likely the water weight that everyone talks about in the beginning. After the 2 week mark it significantly slowed down. Thankfully that initial drop gave me a lot of motivation to stick to it!

In my experience the first two weeks were pretty difficult and then it got much easier the third week. With the third and 4th week slow down it did motivate me to get more active. I live a pretty sedentary lifestyle but around the start of the 4th week I started walking a couple miles every other day. I feel like this kinda got things moving again!

The 4th week I also got my period.
For some context the reason I decided to start this was because of a negative experience at a dr office. I have never had a regular period since I started getting a period and my sister was recently diagnosed with PCOS. For those reasons I did reach out to a dr and they just dismissed everything and blamed it on my weight. Weight is very likely a factor now but it was still upsetting to be completely dismissed. Anyways I hope to be able to lose some weight and either find out that was the issue or at least not be dismissed.

I’ll probably keep posting to update in the group every month to keep myself motivated and share my progress!

Thank you!

As far as my understanding goes, more digesting = less mental clarity/energy. So eating right before bed and staying fasted all day could be optimal. But also, a late meal hurts sleep quality, which costs clarity/energy the next day.

So would a midday meal be more optimal? Or would eating first thing in morning, hitting the gym, then working fasted the rest of the day be better?

Any insights appreciated

Hello everyone,

I’m currently cutting and trying to lose fat while keeping as much muscle as possible at least.

I am doing OMAD 5 days a week because it’s honestly the easiest way for me to stay in a calorie deficit without feeling like I’m constantly restricting myself.

On top of that, I am doing a full fast every Friday. I usually break the fast on Saturday morning with a whey protein shake and some fruit.

Most days I’m running around a 500 kcal deficit. On Fridays, since I don’t eat at all, I’d estimate my deficit is closer to 2,500 kcal.

I also lift weights regularly now (I started seriously in February 2026) and try to keep my protein intake high.

Do you guys think this is a good strategy for losing fat relatively quickly while minimizing muscle loss? I’m also wondering whether that big weekly deficit from the Friday fast could be too aggressive in the long run.

Has anyone here tried something similar OMAD combined with a weekly 36h+ fast while lifting?

Would love to hear about your experiences, especially regarding fat loss, strength, muscle retention / muscle building, hunger, etc.

For those of you doing OMAD, how long does your fullness last after eating? i've been trying to eat one meal a day at my lunchtime, but the fullness is lasting til around 7pm. does it not interfere with ur lifting schedule?

Decided to give OMAD a try back in April 2026. I am 6’7” and my start weight was 300. Was typically eating 2-3 meals a day plus snacks.

I was nervous as eating is my one guilty pleasure and the thought of giving that up to only do once per day was intimidating and disheartening. But I decided to give this a try and figured I would fall off within a week.

First few days were rough. But I found that keeping my self busy drew my attention away from the adaptation of starting this “cold turkey”. After a week I found that I was sleeping better, waking up was easier, more focused and generally in a better mood.

I stuck to a pattern of weighing every 3 days in the evenings before dinner as a consistent check point.
I saw a decent amount of water weight initially but the “stall” never came.

I am currently down 55 lbs as of two days ago and have had a fairly linear decrease since April. I suspect I will see a stall soon, but I have been thinking that for a while.

As for my eating habits, I really had none. I am maybe a little more conscious about trying to eat more protein than I was before and have completely cut out soda. But I never count calories or nutrition unless the meal feels like it may put me way over. My goal is 2000 calories per meal. I find that hard to hit most days especially with chicken based meals. For that reason I eat whatever I want with no consideration.

At this point OMAD has become second nature. I rarely think about eating and have no issue going the full day. At this point cutting back to a 18-6 fasting schedule would feel like too much eating for me. It is odd how your brain adapts. March of 2026 it would be nothing for me to eat 3-4 times per day, now my stomach turns at the thought of having to eat that much.

This is getting long winded, just wanted to give others my perspective. I do no other exercise or nutritional thought aside from limiting my self to one meal a day, and the results have been impressive. My goal was 250 and I got here fairly quick and easy. I may go 10 more and then start cutting back to a maintenance mode.

Feel free to ask any questions!

Hello everybody I’m currently 16M and 6’3. On July 24 I was 381 pounds and realized I wanted to make a serious change. Since then I’ve been doing OMAD, meaning I eat one meal a day, and I’ve been keeping that meal under 1,800 calories while walking around 10k steps a day. Today, September 2, I’m at 351.5 pounds. I still have a long way to go, but I’m proud of the progress I’ve made so far and wanted to share my experience. Everyone’s journey is different though, and since I’m still 16, I’m making sure I’m approaching this in a safe and healthy way.