Sean's OMAD Log
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I've been really bad with my diet. I've really fallen into the "comfort food" trap I put myself into a lot. I'm gonna have a small dinner tonight (I ate a large breakfast today, and ice cream) and really force myself to stick with OMAD from here on out. I'm gonna use the small plate technique and get the stomach shrinkage going on because right now I can really pack away the food, haha.
On a more cheerful note I'm healing up from my eye surgery pretty well, no problems that way. I'm thinking about getting an exercise bike next month and taking a "ride" each morning to kind of jump start my day by breaking a sweat and getting some happy feelings from the exercise. I think it'll help me stick to my OMAD better.
Hopefully everyone else is doing well.0 -
Why omad works for me:
1. I eat tell full each day (I'm not as strict as some and eat in a 3hr window).
2. My stomach shrinks from the fast so getting full doesn't put me over maint cals and leaves me with a deficit. I still enjoy treats and all food groups. Being able to eat back exercise cals helps me to get full and still have a deficit.
3. I don't get very hungry during the fast because I don't awaken the beast (my stomach) with food and I drink a lot of water. Once awoken, the beast is hard to control. It tries and can often overtake my mind and bend my will to its will.
Because of all this, this diet is sustainable for me and I can do it as long as needed to get to my goal weight (I've made it 5 months so far and have probably 4 to 8 months to go).
If fasting omad style is hard on you, you might try just going to lunch before eating and keep pushing it back tell you can handle it. Once you awaken the beast it is hard to stop so don't get started as long as you can. I think for fasting diets, you push back when you start eating until your eating window doesn't allow you to eat past maint cals. You must have a deficit in cals.
I also think that getting your cals in a short time window results in the body not being able to convert the temporary excess cals into fat because it just can't process it fast enough. On the flip side, I think our bodies can keep up with snacking and will turn about every molecule of that into fat. Don't snack!
Make a plan on how you are going to increase your fast window and make a commitment to not eat before then (drink some water or something-it helps a lot).
Log your cals and be aware of your intake. This is all about getting a cal deficit so you should probably be aware of what your doing. If your strict about small eating windows and portion sizes, you won't have to count cals and you will by default have cal deficits.
Want it! It's really not hard once your stomach gets shrunk a bit. Also, your energy level will be much better (level) during the fast than when you are cycling up and down with your blood sugar levels while eating. Promise! You can do it.
I really like being able to do more stuff now that I've lost some weight:
I have more breath (don't have as big a load to carry)!
I can tie my shoes without getting out of breath!
My bood pressure is way down!
My bood sugar levels have improved!
My energy levels have improved significantly!
I don't snore anymore and sleep better (probably helps my energy levels)!
I'm looking better (so my wife tells me)!
and more!
You have to do it, it is worth it! With this type of diet, it is feasable! Good luck.
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We are all in your corner cheering you on. We just need you to be in that same corner.
You mentioned in one of your post that fasting wasn't very hard. You just need to stick to it. The eye thing is over, now on to the weight0 -
Exceedingly well put, Bob.0
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I've been really bad with my diet. I've really fallen into the "comfort food" trap I put myself into a lot. I'm gonna have a small dinner tonight (I ate a large breakfast today, and ice cream) and really force myself to stick with OMAD from here on out. I'm gonna use the small plate technique and get the stomach shrinkage going on because right now I can really pack away the food, haha.
On a more cheerful note I'm healing up from my eye surgery pretty well, no problems that way. I'm thinking about getting an exercise bike next month and taking a "ride" each morning to kind of jump start my day by breaking a sweat and getting some happy feelings from the exercise. I think it'll help me stick to my OMAD better.
Hopefully everyone else is doing well.
I understand. Ultimately, it's going to be on you to succeed. You can do it...when you make it an absolute priority.0 -
Thanks everyone! I'm really motivated to stick to my plan. I'm gonna do some research on emotional eating and see what kind of techniques I can use to help me fix that problem because really I don't have a "hunger" issue, I just use food as an emotional crutch.
I'll start taking a photo of my dinner and posting it up here on my journal in addition to tracking my calorie intake. I've gotta get really serious about this or else I'll never get to my goals. I'm kind of that 100% or nothing kind of mentality, unfortunately.
Thanks again everyone.0 -
I am an emotional eater as well, speaking from experience........this plan fixes that issue, It REALLY does.
Ive had a few days recently where I would normally emotionally eat to comfort myself.... but this time, that just never happened at all. I was met with an intermal cold stone wall that simply said no. So I smoked my cigs and sipped my cola instead, and the emotional issue disappeared.
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Hey everybody. I'm doing well on my fast today. I'll be having dinner soon and I'll post a picture of it.
I'm gonna post a few links to some IF blogs/forum posts I've found interesting:
Intermittent Fasting: A Primer (1, 2, 3 per link)... gets into a bit of the science behind IF.
http://www.marksdailyapple.com/forum/thread27894.html
http://www.marksdailyapple.com/forum/thread28459.html
http://www.marksdailyapple.com/forum/thread29011.html
http://www.cogitoergoedo.com/2013/05/15/every-meal-counts/
http://www.cogitoergoedo.com/2013/09/12/yes-virginia-a-calorie-is-just-a-calorie-part-i/
http://www.patdickson.com/blog/entry/3686912/my-one-meal-a-day-diet
http://www.ninacheriephd.com/you-your-body-and-your-health/intermittent-fasting-how-i-control-my-weight-by-eating-one-meal-a-day
I don't follow the paleo/primal diet myself, but there are a good chunk of people who do that and follow intermittent fasting, so I find them to be a fairly good resource when it comes to that.
More bodybuilding-oriented stuff:
http://www.fitmole.org/eating-one-meal-a-day-diet/
https://kinobody.com/
http://rippedbody.jp/
http://www.leangains.com/
http://natemiyaki.com/i-feast/
A lot of those are more oriented to 2 meals a day (they're more geared toward bodybuilders that need loads of calories to build muscle), but they're still handy sources of info.
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A very odd assortment of food today, but I'm doing something of a "leftover clear-out" kind of meal. I kept portions down generally since I'm having multiple plates (the salad looks deceptively large, it's just a lot of lettuce).
Pictured:
Salad (apple/cashews/raisins/lettuce w/ bleu cheese dressing)
Grilled Cheese Sandwich (white american cheese)
Chicken & Green Bean stir fry w/ rice (hoisin sauce)
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Here's another good read:
http://www.cogitoergoedo.com/2013/06/06/enough-calories/0 -
You dinner looked great and thanks for the links!
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good stuff Sean! Keep strong, no excuses, !!
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Check out
eatingacademy.com
They have some great lectures on how the body burns carbs and fats and interplay of insulin. Very informative!0 -
Thank you for the links. I enjoyed reading them and they were very informative. I was really interested in the stats behind the 40-48 hr fast.0
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Thanks everyone.Lipka1le wrote:Thank you for the links. I enjoyed reading them and they were very informative. I was really interested in the stats behind the 40-48 hr fast.
Yeah, I'm planning on adding that in once I get into a good groove with OMAD for the extra fat burning effects. It's definitely some interesting stuff. I'm also really intrigued by the cognitive benefits from fasting too. My Grandmother had Alzheimer's, so I've always had that on my "radar", so to speak, as something to be conscious of.
Day two successfully down... I will say I was "bad" in that I did have a second bowl of curry chicken for dinner, even though I was already full. It's mainly an issue of having "left-overs" since I'm so used to making big meals. That's something I'm working on -- I'll just store any extra food I have on hand to eat on another day. Having said that, with just two days of fasting I think my stomach's shrinking already, so that's good.
Pictured: curry chicken w/ rice & chicken thighs, and a small bag of mini-donuts my Mother brought home.
I am super stuffed after overeating tonight. Definitely going to limit myself to one plate of food tomorrow. I did successfully fast all day today though, so I'm taking that as a positive.
I also weighed myself this morning: 355.8 lbs, so the terrible week I've had resulted in maybe a 1-2 pound shift. I'll be really happy when I get under 350. Soon!
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You're making progress, and being very open about your weaknesses, which is always good.0
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Funny how you mention portion sizes Sean, my mind still can't adapt (or maybe accept) that I now eat smaller amounts, it still thinks I can eat a mountain of food! lol
Your doing awesome! Just starting was the hardest part! Congrats on your loss!!0 -
Thanks everybody.
I did an "official" weigh-in today since it's Friday. I'm at 354 lbs.
That's a 1.8 lb shift from just yesterday. Kind of funny.
I just took a look at my weight report on MFP to see my weight loss in the last 30 days:
1/1: 370 lbs
1/19: 357.4 lbs
1/22: 354.6 lbs
1/26: 357.4 lbs
1/31: 355.2 lbs
Then I went up to 355.8 lbs for a few days and now I'm at 354 lbs. I'm glad I've been tracking my weight because it's very interesting to see the shifts in the chart.
I've lost 16 lbs overall now. Just gotta stay consistent and keep moving forward. Making this journal to keep myself honest is helping out a lot, as is everyone's encouragement, so thanks again everyone. 0 -
Way to go. You will lose. Just stay in control, my friend.0
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Nice one! It's interesting to keep an eye on the shifts, isn't it?0
