I’m getting married in a few months and have 10lbs I’d like to lose that just seem to be “stuck”. I’ve been doing 16/8 and 18/6 pretty easily but grow cranky, or starving, or just weak out anytime I attempt a true OMAD. Any tips for getting started? Curious how many days it takes for everyone to get in the OMAD “zone”.
Start with 18:6 if that’s east for you, then add an hour to your fast every 2-3 days or whatever your body can take. If you fail, stay at the same time for a couple more days and try again.
I OMAD about once a week and am normally on 18:6; however I will “work up to it” doing 19:5 for a couple of days.
A fraction caffeine in the morning helps a lot (I sip a fraction of monster energy rehab)
Omad is pretty much the most straightforward way to go imo, I like the elemental simplicity of it.
But if there’s some days you just can’t, don’t worry about a thing just get back to it next day.
It’s a long long road, but a certain one.
I started with 16:8 and gradually started pushing to 18:6. It then became easier to push to 20:4, and I recently was able to push to 22:2, which I felt like was pretty much OMAD at that point. Doing OMAD wasn’t a goal but it kinda just worked out in its own. Maybe just try to stretch to only 18:6 from now on, then 19:5, 20:4.
Why do you need to do one meal a day? If it’s not something your body likes, don’t do it.
You can have 3 meals and still intermittent fast. They don’t have to be large meals. You do not have to starve. You can still lose weight.
I find I can only really do OMAD a couple of days in a row, then I switch to 18:6 or even 16:8. Im not really strict about it. But the days I do OMAD is when I really seem to see more results. That may be less water weight though.
Water.
However much you think you need, you probably need a bit more.
OMAD is hard* have some spare meals planned for a TMAD day here and there and don’t beat yourself up too much if you use them.
*Nearly always to begin with, a lot of people adapt very well to it.
I do OMAD on weekdays and 16/8 on weekends. When I do OMAD, it is Keto. I find that doing Keto really helps being satisfied with OMAD meals. All the protein and fats keep me satisfied and its a pleasure to eat. Consider how many calories you are consuming during the one OMAD meal. For me, it is around 800-1000 calories, mainly meat, low carb vegetables and sources of good fats like walnuts, almonds, olive oil, avocados. The weight has been coming off at about 2 pounds a week for the last three weeks. On weekends, I eat carbs and have a drink or two. Gives me something to look forward to and helps me stay on the straight and narrow during the week. Also do all my exercising during the weekdays and rest on the weekends.
You will be hungry. Just remember that it comes in waves and will subside. Reach for some tea or coffee.
Instead of dwelling on it, embrace it. You will get used to the feeling.
After your body burns through its glucose reserves, you will burn fat. You can science the shit out of this, if you want, or you can use it as a way to learn about fueling your body.
The experience can be fun doesn’t have to be negative.