Hello, friends! I would love some feedback on an example meal I eat weekly with my OMAD protocol, bumped up against my personal stats.
I am a female, 5’2” and 34 years old. I am pretty sedentary- I work a corporate job where I am at my computer 9 hours per day. I believe my TDEE is 1633, my BMR is 1361, I currently weigh 156 pounds and I would like to lose another 30 or so.
Here is what I ordered from a salad chain today, and the total nutrition info based on the company’s published nutritional information:
Kale, spinach, roasted broccoli (double portion), roasted sweet potato, breadcrumbs, blackened chicken, half an avocado, and spicy cashew dressing.
This comes out to roughly: 715 calories, 41g fat, 51g carbs, 20g fiber, 14g sugar, 35g protein.
I feel full when I finish this meal, and have no issues in the first 16 or so hours afterward. I start to feel hungry after 16 hours, but am often able to make it successfully to 23 hours before eating a meal with similar macros. The reason I am asking for some feedback is because I haven’t lost any weight, nor do I feel like I’ve lost any inches, in the last 3 weeks. Eat more calories? Add more protein? Skip the sweet potato and breadcrumbs to cut back on carbs? (if that’s the answer, where do I get the additional calories??).
Thanks in advance for any ideas! Happy Friday :)
I lost weight in the first week .. my calorie intake was 1200-1500 and my carb was extremely low I was probably doing under 10…close to 5…. I drank water and green tea throughout the day and with my meal I had lemon water with ginger and apple cider vinegar. Or cucumber and mint…whatever I had on hand. I was full for about 20-22 hours. You will need to up the calories…skip the carbs and add an egg or two to your salad, crumbled bacon bits, sunflower seeds or nuts. Drink lots of water and tea and lemon water with meal.
750ish calories a day should be producing a big weight drop. In 21 days, that’s about 5lbs of fat based on rounded numbers.
So I think you’re probably eating more than that without realizing it. The other possibility is water retention and you’ll have a big drop.
With that said, it’s not safe to do a VLCD without Dr supervision. It’s a good way to end up getting your gallbladder removed and losing all your hair.