Help a newbie with OMAD

Some background. I've been doing IF on and off over the past 6 months. I started with 16:8 but being honest with myself 8 hours leaves too big of a window to munch munch munch. I would like to eventually get to OMAD but giving myself some grace and trying to get back on the wagon with 20:4 (and finally cutting my splash of unsweetened almond milk from my coffee 🥴). Those who do OMAD, how do you get all your calories in one meal...that feels like so much food if you're not eating pizza or other junk? I'm trying not to overwhelm myself with calorie counting because for me, that always leads to failure. I have a pretty good understanding of portion sizes (thanks childhood nutritionist 🤡) so I don't mind doing some small tracking to start, I'm just not willing to measure every bite anymore. Favorite drinks while fasting? Any other tips, tricks, insights? Something you wish someone had told you in the beginning? If you read this far. Thank you. Seeing you all on this journey is inspiring.

Answer

OMAD doesn’t have to necessarily just be “one meal”. I break my meal in to a couple smaller meals within an hour or so. So I’ll snack on an avocado and some almonds when I get home from work, I’ll go feed and walk the dogs, I’ll munch on veggies while my main protein is cooking, eat that, and then go watch a show or something while eating some healthy fat snacks before the fasts begins.

Also the types of calories and foods you are eating are really what’s important. Don’t get too stuck on the exact number of calories, focus more on whole and healthy foods.

Answer

It takes whatever time it takes. I call what I do OMADish because I’ve varied. Processed foods are easier to wolf down in an hour, but I’m trying to eat better. If it takes 2 hours or if I get busy and it takes 4 hours - that’s quite alright.

Not sure about tips. Lately I’ve been experimenting with “soup to nuts”, starting my meals with a soup and finishing the meal with a portion of peanuts, cashews, or pistachios. This makes it so I don’t really have to calorie count, as soup is satiating to start and makes it easier to stop whenever I want. As long as I stay low carb and little to no sugar, I don’t have normal issues making it to my next eating window.

Answer

Check out Omaddiet subreddit. Lots of food/meal posts and examples.Adding a protein shake + healthy fats helps! I also don’t rush myself and eat a big meal followed by a high protein snack like greek yogurt with some fruit etc..

After a full day of fasting I have a pretty big appetite but my big appetite is part of my problem haha. You might try 2MAD (two meals a day) like eating lunch and dinner but strict no snacks in between?