How to Do One-Meal-a-Day (The Basics)
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dantopolski1 wrote: »Read the whole 8 HOUR DIET book last night. It's just another form of intermittent fasting.
You basically don't eat for 16 hours. Then you have a 8 hour eating window.
WILL THIS BE AS SUCCESSFUL?
Mine is going to be from 1pm to 9pm. Starting today to see how it feels and how my body handles it.
It suggests I wake up in the morning and do 8 minutes of exercise to jump start my metabolism and get my body burning fat (not from food - from fat stores in body). That could be jumping jacks in the house, walking around the block, whatever - doesn't need to be intense.
I then need to drink two glasses of water before I walk out the door. If I want I can make meals or shakes or whatever for later. Right now I am getting healthy prepackaged stuff (salads, wraps, fruit cups, etc) I can grab and go.
I then have to wait till 1pm to start eating anything. At that point I have a healthy lunch and some more water. Probably around 800 calories.
Then I can have a afternoon snack if I get hungry.
Then when I get home around 6:30pm I start cooking dinner - try for around 1000 calories for dinner.
Really trying to fit in all these SuperFood Groups each day:
- Chicken, Turkey, lean meat
- Berries
- Fruit (apples, cantelope, watermelon, etc)
- Nuts (almonds, walnuts, pistachios, etc)
- Yogurt/Dairy
- Beans and Legumes
- Green veggies
- Whole wheat bread and grains.
I can have a night time snack around 8:30pm and am done eating by 9pm.
Going to try really hard to start getting to be between 10 and 11 rather than midnight like I do now. At least go up and read till I fall asleep rather than starting at tv.
After a week or so I hope to maybe join a gym or kickboxing place and workout three times a week (cardio and strength). Also trying to quit smoking on March 1st which has always held me back exercise wise.
Please make a personal thread in the omad forum so we can follow you and discuss your progress.0 -
I am afraid of tying this as it may screw my metabolism Long term?0
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I am afraid of tying this as it may screw my metabolism Long term?
lol Not at all, my dear.
A lot of people are doing it (including Herschel Walker and General Stanley McChrystal) and no such effects have been observed.
And keep in mind, you don't have to do exactly what I've done. You can modify it a little. But aside from the rather rough adjustment, you will be healthier and more in control. Those who have the hardest time with it are those who are most out of shape. A remotely out of shape person or someone in just not great shape would have an easier time with it.2 -
Just a quick question for all women out there doing OMAD- how many calories do you eat in your 1 meal?
So 1200-1500 cals ok?
Please advise.
Bobo0 -
thebobo6740 wrote: »Just a quick question for all women out there doing OMAD- how many calories do you eat in your 1 meal?
So 1200-1500 cals ok?
Please advise.
Bobo
I'm not a women but the answer should still be the same. You eat at a deficit and the size of the deficit will determine how fast you lose weight. Too little cals and it might make it hard for you to sustain it. Too many cals and the weight loss will be slow. What is your maint cals? Divide your weekly deficit (weekly maint cals - weekly actual cals eaten) by 3500 and that is how many lbs a week you should lose minimally.1 -
thebobo6740 wrote: »Just a quick question for all women out there doing OMAD- how many calories do you eat in your 1 meal?
So 1200-1500 cals ok?
Please advise.
Bobo
It all depends on what is a deficit for your body. My stats are set up to be a deficit of 200-300 a day which has me eating around 1200-1300. ( that is for my 5'2" 145 lbs frame with light activity)Truthfully I eat what I want so if I am super hungry that day (or if I am eating a higher Cal meal). Then I go above, if I'm not as hungry then I don't eat eat as much.
This is not only a way of eating, but also a way to gain control of your body ques again. I am focusing on listening to my body to tell me when I am hungry, not just bored or upset or excited or any other emotion that used to make me want to eat (I tend to be an emotional eater so this WOE has helped me to control the emotional part of eating and eat because I need fuel).
Hope this helped a little, I know in the beginning I just wanted the weight to come off and I was strict with the number of cals I consumed, but as I get closer to my goal weight and start thinking more about maintenance my view has changed. Now I am starting to think of keeping the weight off. I know I don't have to be as strict with the cals, but I also know that if i am not paying attention, it can become a slippery slope.
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Thanks!
Used IFYM and scoobys calculator to get my TDEE, and will be subtracting cals from that number (TDEE-25%)... So 1500 or less is perfect...0 -
How do we get enough calories in for our OMAD when we are not big eaters? My calories yesterday and today (days 1 and 2) are fairly low. Thanks
. Elizabeth Maryam 0 -
MaryamCh2013 wrote: »How do we get enough calories in for our OMAD when we are not big eaters? My calories yesterday and today (days 1 and 2) are fairly low. Thanks. Elizabeth Maryam
You can track it, or use the one-plate rule. I have a video coming on opening a feeding window tailored for you. It is difficult for many people to "tank up" on a day's calories, even at a reduced level sometimes.1 -
arguablysamson wrote: »MaryamCh2013 wrote: »How do we get enough calories in for our OMAD when we are not big eaters? My calories yesterday and today (days 1 and 2) are fairly low. Thanks. Elizabeth Maryam
You can track it, or use the one-plate rule. I have a video coming on opening a feeding window tailored for you. It is difficult for many people to "tank up" on a day's calories, even at a reduced level sometimes.
If I consider a window of time, would it be reasonable to look at a 3/4 hour window perhaps? Or should I try to get more calorie dense food? I do not want to lose muscle mass, so I would like to try to eat a reasonable amount of protein, in particular. I was thinking of having a protein drink with my meal; which would add 20g of protein; but even calorie wise, it only adds 90 cals. Yesterday's meal was 460 calories and today's was 447 calories and although I am satisfied and "surprisingly" my blood sugars are fine and I am not crashing, and I also have energy to exercise and do activities i need to do, I don't want to continue with such low calories. Would you agree with this? My calorie needs are not high, but I don't want to have things so low that it causes other problems. I would appreciate your input. Thanks. Elizabeth Maryam 0 -
MaryamCh2013 wrote: »arguablysamson wrote: »MaryamCh2013 wrote: »How do we get enough calories in for our OMAD when we are not big eaters? My calories yesterday and today (days 1 and 2) are fairly low. Thanks. Elizabeth Maryam
You can track it, or use the one-plate rule. I have a video coming on opening a feeding window tailored for you. It is difficult for many people to "tank up" on a day's calories, even at a reduced level sometimes.
If I consider a window of time, would it be reasonable to look at a 3/4 hour window perhaps? Or should I try to get more calorie dense food? I do not want to lose muscle mass, so I would like to try to eat a reasonable amount of protein, in particular. I was thinking of having a protein drink with my meal; which would add 20g of protein; but even calorie wise, it only adds 90 cals. Yesterday's meal was 460 calories and today's was 447 calories and although I am satisfied and "surprisingly" my blood sugars are fine and I am not crashing, and I also have energy to exercise and do activities i need to do, I don't want to continue with such low calories. Would you agree with this? My calorie needs are not high, but I don't want to have things so low that it causes other problems. I would appreciate your input. Thanks. Elizabeth Maryam
I wouldn't worry, but if you are worried and willing to pay mind to macros, that's fine. Remember...sustainability! :-)
Protein shake is a good way to go to ward off concern. And as far as calories, that is pretty dang low. I'd double that at least, but follow your body. I know it isn't MFP's way, but some do function under 1,000 per day. Just depends on metabolism. Follow the one-plate rule, get an average with your ideal choice meals, and from there, an average calorie count. You'll learn your body's handling of OMAD as the weeks progres. And it may be a few days until your body catches up and starts to reel from the lower calories.2 -
arguablysamson wrote: »MaryamCh2013 wrote: »arguablysamson wrote: »MaryamCh2013 wrote: »How do we get enough calories in for our OMAD when we are not big eaters? My calories yesterday and today (days 1 and 2) are fairly low. Thanks. Elizabeth Maryam
You can track it, or use the one-plate rule. I have a video coming on opening a feeding window tailored for you. It is difficult for many people to "tank up" on a day's calories, even at a reduced level sometimes.
If I consider a window of time, would it be reasonable to look at a 3/4 hour window perhaps? Or should I try to get more calorie dense food? I do not want to lose muscle mass, so I would like to try to eat a reasonable amount of protein, in particular. I was thinking of having a protein drink with my meal; which would add 20g of protein; but even calorie wise, it only adds 90 cals. Yesterday's meal was 460 calories and today's was 447 calories and although I am satisfied and "surprisingly" my blood sugars are fine and I am not crashing, and I also have energy to exercise and do activities i need to do, I don't want to continue with such low calories. Would you agree with this? My calorie needs are not high, but I don't want to have things so low that it causes other problems. I would appreciate your input. Thanks. Elizabeth Maryam
I wouldn't worry, but if you are worried and willing to pay mind to macros, that's fine. Remember...sustainability! :-)
Protein shake is a good way to go to ward off concern. And as far as calories, that is pretty dang low. I'd double that at least, but follow your body. I know it isn't MFP's way, but some do function under 1,000 per day. Just depends on metabolism. Follow the one-plate rule, get an average with your ideal choice meals, and from there, an average calorie count. You'll learn your body's handling of OMAD as the weeks progres. And it may be a few days until your body catches up and starts to reel from the lower calories.
Thank you. I'm going to experiment with different meal ideas. I unexpectantly wasn't home this evening to cook dinner and was at my Dad's, so it threw off my original plan for this evening. I appreciate your feedback. Thanks 0 -
Well, I finished day 5 and my calories tripled for days 3,4, and 5. I am thinking of switching my meal to mid-day. I was just wondering if the rate of success and weight loss differs depending on the time of day. My food choices were terrible today; but at least I stuck with my OMAD. Thanks 0
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MaryamCh2013 wrote: »Well, I finished day 5 and my calories tripled for days 3,4, and 5. I am thinking of switching my meal to mid-day. I was just wondering if the rate of success and weight loss differs depending on the time of day. My food choices were terrible today; but at least I stuck with my OMAD. Thanks
Makes no difference what time you eat. Just whatever works for you.1 -
arguablysamson wrote: »MaryamCh2013 wrote: »Well, I finished day 5 and my calories tripled for days 3,4, and 5. I am thinking of switching my meal to mid-day. I was just wondering if the rate of success and weight loss differs depending on the time of day. My food choices were terrible today; but at least I stuck with my OMAD. Thanks
Makes no difference what time you eat. Just whatever works for you.
Thank you 0 -
I find it easier to stick with it if I eat at the end of the day, but that is just me.0
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I find it easier to stick with it if I eat at the end of the day, but that is just me.
I find that also; but I have been used to having some protein after my workout and I'm used to doing activities earlier in the day. So I am not sure how I am going to work around things yet. I did try eating earlier today, as I was doing a lot of things for my dad and moving furniture and heavy boxes; but I ended up eating a bit again at dinner time.... So eating early is not a good idea for me. Lesson learned. Thanks again 0 -
Hey there; I've been half-heartedly doing OMAD for a few months. It works on the days I've been doing it...but I've just not disciplined myself enough yet. I was wondering if anyone has cut out carbs as part of their OMAD? I've lost weight before on low carb diets, but gained it back too. However, I'm wondering if there is some truth to the addictive properties of sugar, etc.
Other than that, when I've been doing what I should, my daily calorie intake has been around 1000.
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You low-carb OMAD. I would never dream of it. For me, higher carb foods make my brain work and feel better. I think you're simply going to have to back yourself into that uncomfortable little corner of "I need to get serious about this even when I don't want to." :-)2
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Hi. I own and operate a donut shop so I'm always struggling with eating what we make because we make it really good still by hands. So not machine made. Kolaches, biscuits and gravy, you name it we have it. Donut holes are my number one struggle. I've been on Weight Watchers and then I started intermittent fasting. I came across omad and realize I can do this to get down to my goal weight which is only 9 pounds but I think with this way I can really get there. Thank you sir for giving me coping things hunger and why I don't need this right now I can have it later but I can't have it right now. You rock !!1
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Thanks so much for your kind words! You can totally own your weight and never struggle again, even though you don't have far to go at all.1
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arguablysamson wrote: »You low-carb OMAD. I would never dream of it. For me, higher carb foods make my brain work and feel better. I think you're simply going to have to back yourself into that uncomfortable little corner of "I need to get serious about this even when I don't want to." :-)
I've been serious...and losing weight! (Who would have thought ?). On the off-day I did eat too much, but have a game plan in place (three meals without nibbling inbetween) to help keep my sanity for the next time.
It has been nice to enjoy real food, in moderation. The other part I love is the focus on just one meal a day. That is manageable as far as planning for, counting calories, and looking forward to. I am enjoying preparing meals again.2 -
Way to go!!1
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Here's a question: I don't do fruit, sugar, or starchy vegetables. I love avocados and serve them quite often with our meals. We will have, on occasion, some blueberries and peaches.
I read somewhere on this thread, that someone uses coconut oil in their coffee (bullit-proof coffee). The oil negates the fast because of calorie consumption and it's no longer a fast. I drink mine black and keep a glass of water with me all day.
Not to sound persnickety, but am I correct? The oil breaks the fast.0 -
I read somewhere on this thread, that someone uses coconut oil in their coffee (bullit-proof coffee). The oil negates the fast because of calorie consumption and it's no longer a fast. I drink mine black and keep a glass of water with me all day.
I couldn't find the post, but do remember reading that in order for the beverage not to break the benefits of a fast, that the calories should be kept low (20-30). For my breakfast I have 5% creamer in my coffee, and for my lunch have a tsp. of coconut oil in my lemon water (with sweetner), and both drinks I've calculated at around 45-50 calories each. However, I'm doing well with this...hungry for my dinner, but not feeling like I'm starving.
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Wonderful!0
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susieqpatti126 wrote: »arguablysamson wrote: »You low-carb OMAD. I would never dream of it. For me, higher carb foods make my brain work and feel better. I think you're simply going to have to back yourself into that uncomfortable little corner of "I need to get serious about this even when I don't want to." :-)
I've been serious...and losing weight! (Who would have thought ?). On the off-day I did eat too much, but have a game plan in place (three meals without nibbling inbetween) to help keep my sanity for the next time.
It has been nice to enjoy real food, in moderation. The other part I love is the focus on just one meal a day. That is manageable as far as planning for, counting calories, and looking forward to. I am enjoying preparing meals again.
I found if I make sure I get adequate protein in my one meal that it seems to be much easier to fast the next day. Could be mental but seems very real to me.1 -
susieqpatti126 wrote: »I read somewhere on this thread, that someone uses coconut oil in their coffee (bullit-proof coffee). The oil negates the fast because of calorie consumption and it's no longer a fast. I drink mine black and keep a glass of water with me all day.
I couldn't find the post, but do remember reading that in order for the beverage not to break the benefits of a fast, that the calories should be kept low (20-30). For my breakfast I have 5% creamer in my coffee, and for my lunch have a tsp. of coconut oil in my lemon water (with sweetner), and both drinks I've calculated at around 45-50 calories each. However, I'm doing well with this...hungry for my dinner, but not feeling like I'm starving.
I believe that a calorie surplus is a necessary condition for fat gain but maybe not sufficient. The coconut oil doesn't spike insulin much and the calories from it might not have as much effect as those that will spike insulin (insulin causes fat gain). I would still be careful eating too much of it though but I've found it can curb the appetite and not be nearly as bad as some of the alternatives.1 -
Hello! I discovered this off of a recent thread and really like this. I've been doing intermittent fasting (IF) off and on for a couple years now, mostly sticking to 16:8 sometimes less or more hours fasting. I really love it BUT I believe I have Irritable Bowel Syndrome (IBS) and sometimes my digestive system has a hissy fit after being empty for so long and then eating a large meal and then I don't feel so good. I think I just need to eat slower maybe and possible take some supplements before eating.
I really would like to try this though, I like the sound of it.
A question though about exercise/working out: do you all do your workouts before or after your meal and are your workouts effected at all? I'm talking cardio or weights.
I also would like to ask if people who do this feel like you're bingeing? To me, the word "binge" has such a negative connotation that I have never used that to describe my actions; I may say that I "overeat" but to me, bingeing sounds like stuffing your face uncontrollably such as eating an entire package of oreos or something like that or eating to the point of being really sick and way overstuffed.
This plan sounds like literally just eating one meal, a full plate, or one large meal, not 3 dinners in one, right?
Thanks and look forward to looking into this more.
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Thanks! That's great to know.
Okay. And I'll be reading more on it. Thanks!
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Hi @WhovianFitNHealthy. My binges were between 3,000 and 4,000 calories consumed at a single sitting. My OMAD meals are under 2,000 and generally around 1,200 to 1,400 calories consumed at a sitting.
Exercise is optional and I don't plan on doing any at all until I'm at least half way to goal.
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