Personally I’m trying to lower my carb intake regardless but I want to finish all the carbs stored at home first. But anyways I managed to get into omad and I’ve been experiencing bad breath and from what I heard it is a symptom of the keto flu? I’m somewhat new to omad in general and would like some insight.
I am following OMAD plus Keto too,I dont have a ways to track whether I am in ketosis or not,but I always keep Blood Glucose Meter with me all the time.
I track my Blood Glucose in one day just before taking keto meal and repeat it the next day on before the subsequent meal. My blood glucose stay constant through former and the latter (3.9mmol-ish).I have also once test my blood glucose after keto meal (30-1hr ish) and it is still the same even though I have taken a meal before that(should be elevated in the case of Carbs food).
I do to sometimes have to take Carbs because my family keep buying food for me even though I specifically request that I made my own meal.But I keep in mind to exercise more during carbs intake because I want that glucose from carbs be used right away(carbs is easily and prioritized for energy) or it will be stored in the liver(takes about 12-48hours depending on whether exercising or at rest to deplete liver glycogen) only then ketosis will occurs.
OMAD is fasting for 23 hours(can drink 0 calorie Tea/Coffee/Beverage) and 1 hour eating window. It helps with weight loss since your are limiting eating window to 1 hours(only 1 insulin spike/day) and the rest is fasting(promote fat burning via HGH signalling),plus you cant fit a day of calories in one plate during the 1 hour window(unless your TDEE is like below 2000).During fasting your body will likely goes into ketosis,the sign is headache,fatigue,mental clarity,bad breath(fruity odour/nail-polish smells) or metallic taste and Keto Flu(only some people have it,I personally have not experience it)
In your situation,probably do an OMAD+Calorie in Calorie Deficit(CICO),with minimum 1500calorie per day for Men and 1200calorie per day for Women,or you can calculate your Total Daily Energy Expenditure(TDEE) and minus whatever number you want to deficit(ie 500ish),anything below 1500 is considered extreme deficit so beware.
You can lower your carbs intake early but it will probably takes time to finish all Carbs food in your home(provided you are not resupplying it XD),or you can go carbs(OMAD-CICO) until you depleted your carbs at home,and then lower your carb intake afterwards(you can go Keto diet too).
In Malaysia we are taught the Diet Suku Suku Separuh(Quater/Quarter/Half).Means in a single plate Quarter of it will be Fat/Protein rich food(ie fish/meat),Quarter of it is Carbs(Potato/Rice/Bread) and Half of it is vegies,you can apply it to your OMAD diet and it will still be low carbs(Since the diet supposed to be the 3 times/day meal)
P/S: Oh God I wrote too much is it,sorry for writing so long
You can buy it probably depends on how much you eat. I typically eat lower carb most days and OMAD. Even on says I eat heavier carbs (eating window is around noon) by the next morning I show “moderate ketosis” by those ketone strips you can get at any pharmacy. (Those strips aren’t worth it IMO but I was curious and bought them)
I’m a carb fiend (rice, homemade pizza & breads, pastas, etc), and do OMAD too. In my experience, you can get into ketosis you just gotta fast for longer. Since I’m a carb fiend, I’m usually only in ketosis for like 2hrs, hahaha.