OMAD Results Report

I wanted to post my progress for people who are skimming this forum trying to get an idea of what sort of results they can hope for from OMAD.

My story is a little bit complicated. I started at a high weight of 255 back in January of 2019 and tried to lose weight by a combination of diet and exercise several times with limited success. In June of 2021 I got a prescription for Ozempic (semaglutide) which helped me get down from about 250 in June of 2021 to a low of 219 in March of 2022. However my insurance changed and I lost the Ozempic coverage. Subsequently my weight grew back to about 237. Coming off the Ozempic, I’m not sure now that I’d ever want to use it again due to the way it made me feel.

I needed a way to lose around 70 pounds to get to my goal weight of 165, and I knew from experience that the typical exercise and calorie restriction wouldn’t work for me so I started thinking about other options. This led me to look at eat-stop-eat, which seemed like it would be pretty easy to test out.

In the first week of September I started eat-stop-eat with a 24 hour fast on Monday. At the end of the day I was like “huh, that wasn’t too hard. What if I just keep doing that?” and so I started OMAD. I skip breakfast and lunch, and eat as much as I want of reasonably healthy, home cooked food round 5 PM. Sometimes I have a piece of fruit an hour after dinner, then I fast again until the next dinner. I won’t lie, I’m pretty tired and hungry by 2 or 3 PM some days, but it’s far easier to maintain than continuous calorie restriction and a rigorous exercise routine. I can see how to maintain my weight with this tool for the rest of my life.

Since the end of August (about 5 weeks), I am down 18 pounds. This roughly lines up with the calorie deficit I think I am running, meaning that I had projected to lose around 3.5 pounds per week. I’m now at 219, the least I’ve weighed since I started keeping regular metrics in 2016. If I can sustain this loss rate, I guess I’ll hit my target in January or February. I’m excited about this because it means I’ll be light enough to start running again (something I used to really enjoy) without destroying my knees in the Spring.

Anyway, that’s my story so far. I’ll post an update in a few months to check in with how my weight loss velocity changes over time. Hope this is useful to people thinking about fasting as a weight control lifestyle.