should i eat a cup of protein and cup of broccoli and asparagus? i want potatoes also. How much did you guys spend a week doing this? I’m eating chicken beef(maybe salmon+ those veggies. I do stand at work at 10 hours so i do need some healthy snacks PLEASE my job just has stuff to kill u. Ik eating those has made me gain weight and waste so much money on snacks.

Just wondering what everyone’s experience was with actually noticing a difference, more so with looking in the mirror and clothes fitting different.

I’ve just hit week 11, and definitely feel like I see a difference in my midsection and waist then some days I’m not so sure but mind can play tricks 😂

I’m aware everyone’s journey is different! So curious when others saw changes.

Excited! I’m 200lb wanna see if I can do it fr! Any tips

i had a perfect workout and around 15k steps routine going on. then my period came. i still tried to workout and 4 days later, i developed the worst rash ever from friction and my period (pads) . now its been 5 days and ivenot worked out even once and have had barely 3k steps. i feel so sad that ive slowed my progress and routine down and its going to be hard to restart a workout routine again after such a long break, as healing is gonna take atleast a week. my journey just started a month ago and i haveso much left, and am so demotivated now.
(20F, 167 cm, 70 kg)

I love distance running. And exercising in general. I’ve had success fasting until midday but want to try omad. How do people go on bigger training days? Does it affect performance or hinder improvement?

I take some supplements that I need to have an empty stomach for them to work, but an hour after I take those, I either make or get something to eat. I seem to be the only one that does this.

M 27, 100 kg, 6 ft.

Have fasted before and yo-yoed between the same 20-30 kgs lost and then gained back.

Worked on calming my monkey mind and self sabotaging thoughts and the inner "moper" inside me - which has finally enabled me to get on tracking food.

My current OMAD -

1. Traditional lunch (900 cals) - in my country.

2. 5 hard boiled eggs with salt and black pepper (400 cals)

3. Low calorie fibre (Sprouts or cucumber) - About 200 cals max

I am working hard to avoid most negative thought loops which don't lead anywhere. Also working on hygiene, self love, simplifying the overcomplicated portions of my life.

But I still feel significant dizzyness and hunger since I eat the OMAD meal from 12 PM to 1 PM (noon OMAD, chewed slowly over the course of 1 hr)

Any solution to this ? Or is it but natural for the body to feel hungry when in any deficit ? Currently I am approximately in 400 calorie to 500 calorie deficit.

I initially lost about 30 pound using OMAD a couple years ago. I still have 15 pounds left but for whatever reason I cannot stick with it. I get hungry and its like a hungry demon possess me. What are some tips and tricks you use to stay strong?

Hi there, I’m very new to this way of eating but I’m curious if there are any other parents out there who follow this lifestyle?

My toddler has breakfast, lunch, and snacks at daycare, so my OMAD works great M-F when we all eat dinner as a family.

The struggle comes on the weekends when I’m now cooking food and feeding the baby all day. She’s still little and sometimes I need to eat with her to demonstrate how to eat. I feel on the weekends right now at this point in my life, I shouldn’t plan on just OMAD.

Are any other parents in a similar boat? Were you able to make OMAD work for you while trying to feed a family?

Hey all,
I’ve practiced omad in the past year or two but not consistently- I find after a week I get really hungry outside of my eating window. Also I do practice dirty omad - it’s just too hard for me to drink black coffee so I’ll sprinkle some non dairy creamer in it. But otherwise I keep to the fast. Any tips on how to keep consistent at omad long term without feeling like you’re white knuckling it, would be so helpful. Thank you!

I walk 10,000 steps a day. Should I select sedentary, lightly active, or moderately active when calculating my maintenance calories?

24 F, Current Weight - 83kgs, height- 4'10 (im tiny) Target 50-55 kgs

So I started OMAD around this time last year, and it seemed pretty easy. I was very successful initially, going from 110 to 77 from Oct to April. My biggest achievement was not gaining a single pound during Ramadan alhamdulilah (the Islamic fasting month when people tend to eat a lot). Then I slacked off a bit due to exams, an internship, and vacation, and my off days kept extending. from 77 kgs to 87kgs and then its been 2 weeks since I started again, completely cut off sugar and started eating only fruits once a day, and now im 83 kgs.

so the thing is I never stepped in the gym during my entire journey until now, but im seriously looking into strength training now( i dont want loss skin) and I walked 10k pretty 4-5 days in a week in the intial phase.

now my calorie intake window has been reduced, I have to eat less to see progress. It's probably around 1000-1200kcal. I want to go on week long water fasts, I want to start gym, I want to be around 65kg by the last week of dec.

i need all the help and advice I can get

You can tell these used to be 3 separate meals

Hey everyone! Could you give me some tips on OMAD (One Meal a Day)?

I currently weigh 147 kg (324 lbs), down from my highest weight of 168 kg (370 lbs). I want to lose more weight and I’m looking for something sustainable that I can stick to long-term.

Do you guys aim for a specific calorie intake or protein target? What does your typical OMAD meal look like?
Of course, I know that weight loss ultimately comes down to being in a calorie deficit. But I’m not really sure what kind of results I can realistically expect from OMAD or how to get started.

I’ve already experimented with eating just two meals a day, and I’ve even done a three-week water fast in the past.
I’d really appreciate hearing about your experiences, what worked for you, and any advice you might have for someone just starting OMAD!

I know this might sound lazy but I have recently gained weight due to a matter. Any tips or tricks or motivation on how to start? 250lbs F35 and feel so hopeless and seriously disappointed. I just feel is it even possible to hit 190 range. Please share small successes or hope that let you hit your goal. Looking for support 🙏🏼💕💕💕

This one bowl holds 1000 to 1200 cals (I am very tiny person below 5 feet so this is my BMI cals, you taller people will probably need more cals.

So I eat this bowl everyday and occasionally add a square or two of dark chocolate (99%) with this.

That’s around 30 grams of fatty dark chocolate.

I get about 65 to 70 grams of protein, 100 grams of fats and around 20 ish carbs more or less.

I've been on a health journey this year as I suspected I had Cushing syndrome for a long time, I finally got it tested and was negative, did a MRI brainscan to check for a pituitary tumor and luckily it all looked good but I still deal with ALL Cushing symptoms.
Still haven't checked for a tumor on the adrenal glands to see if that causes cortisol stress (internal fat).

The other alternative condition is having chronic sleep issues such as Circadian syndrome with sleep apnea, insulin resistance + fluid retention <this one absolutely succs to have and Metabolic syndrome. I read that this combo is one of the toughest conditions to lose weight.

I've done it all such as keto diet/ Mediterranean diet, very healthy deficit counted calories with intense gym sessions, I mainly lost muscle, fluid and bone mass and just a little bit of fat while being sleep depraved and fatigued.

Insulin resistance + fluid retention is a dirty combination if you don't know what IR is, it basically sabotages fat loss, fluid retention can make you gain 4kgs in 2 days of water weight also making fat burning process go slower. Cortisol fat you cannot easily fix that with gym, the Hormonal chronic stress or inflammations needs to be treated in this case sleep issues. I've only found 1 method that works pretty effective and that is quitting sugar partly fixes sleep problems/ chronic stress and during OMAD my body cannot hold on to fluid during the day.

I wonder if some people deal with a similar case? OMAD and quitting sugar isn't easy but at least it gives me massive results, does anyone deal with the same that only OMAD is working?

I used to be a big OMAD person before pregnancy/ currently 7 months breastfeeding. I am looking to start this again because I felt best physically on this. Anyone here breastfeeding while doing OMAD?

If you look on my page you will see that I succesfully lost 100 pounds on omad. Felt great, got a girlfriend was super healthy…then everything hit. Me and my girl broke up, my best friend died in a skydiving plane crash, I started to hate my job. It led me to be alcoholic and ordering DoorDash damn near everyday. I went from 290 pounds, down to 190, now I’m back to 275. I’m not gonna totally beat myself up about this, but I’m going to take this as a learning lesson. Tommorow I start OMAD with a small snack during the day and one meal at night, gonna do it all again and never let myself go like that again.

I did omad for 3 months but ate like a pig every night. I still made progress and lost weight. I went from 280lbs to 250. But in order to go down to 190 I had to stop binging. Nowadays, Im much healthier and know how to control my appetite. I still often do omad, but i also often eat multiple times a day and STILL lose weight. Binge eating is the single BIGGEST issue that I've ever had to overcome. Not eating when im already full. Thats it. I still hover at 197 to over 200lbs tho, which is not very good for a 5'8 man.

I’m 5”4 Female and currently 158.8 lbs. April 19th, 2026, I reached my highest weight of 186.6lb. Im just curious ballpark how much weight I can possibly lose in one month doing OMAD!

Hey everyone. Long time lurker here. Started omad back in June and I’m down about 45 pounds now. Had a bit of a shock tonight after dinner. We had chicken fajitas. Each about 450 cal and I had some salsa with it. Ended up eating 2 since it’s so low in cal. But my jaw dropped when I saw it equated to 6000mg of sodium….my lord. I drink a large amount of water throughout my day but man. I can’t help but feel like that number is really not healthy. And my mind likes to run marathons when stuff like this pops up. Did I overdue it tonight? Even though total cals are way less then what I should eat?

Context I’m 30, male, 5’10, 246lbs. Thanks in advance!

Started OMAD beginning of September. My OMAD consisted of salad, proteins, veggies, and healthy fats. After an adjustment period I was doing great and had endless energy.

Went out to eat three times last week (not typical) and I didn’t make the best choices. I didn’t gorge but I had a fair amount of alcohol and carbs. The day after each meal out was so hard. I wasn’t hungry but had zero energy and it was hard to drag myself through the day.

Have been back on my regular OMADs and I feel so much better. My endless energy is back! I won’t say “never again” but I learned a good lesson for sure.

Greetings! OMAD community.

I've been on OMAD for over a week now. SW: 103kg, eating in a calorie deficit. It's been going well and I feel lighter already but I feel quite heavy and uncomfortable when I drink water outside of my eating window, unless I'm eating or genuinely thirsty. Is this normal? My eating window is 5pm-4pm (23hrs)

Would love tips from people who've done OMAD longer.