I’m a little confused. Why is the OMAD window four hours if you’re supposed to eat one plate of food within one hour?
Some people follow a 20:4 plan where they eat a snack, then a meal a couple hours later, etc. Not sure that’s strictly considered an OMAD protocol but it’s all just semantics… it’s the # of hours you fast that matters the most.
I do OMAD but my eating window is 1 hour, so I fast for 23 hours daily. Sometimes I truly eat one meal and my eating window is actually 20-30 minutes, sometimes I eat something sweet at the end of my “hour.”
I would also correct your assumption that OMAD is one PLATE of food… it’s one meal. If my parents are over for dinner and we start with an appetizer, an hour later eat our main dinner, and then a bit after that we have some dessert? I personally call that one meal.
The beauty of IF is that it’s what you make of it, but really what it comes down to are hours fasted.