ShashankSagar11 wrote: »

Hi .. I am Shashank from India.
I weigh 240 pounds
I am 188 cms tall (6 ft. 2 inchs)

I used to weigh 294 pounds at my worst, a year ago. I am 28 years old and used to feel miserable being this fat.
I used the KETO diet to lose around 35 pounds in last 4 months. But I plateaued for a month, which directed me to OMAD diet. Now I have been doing OMAD for a month, although the weight loss have been very slow (2-4 pounds only) , but I feel great on OMAD, my productivity at work was never better and I just have so much time at hand now, also I do not have to worry about finding Keto foods when I am not home. OMAD is something that is unheard of in India, and people think I am crazy, my parents get worried for me too. I try to explain to them but people have just been blinded by years of false information regarding weight gain/loss.

My goal weight is around 195 pounds and my I eat my meal at 9 PM night on weekdays and around 3 PM on weekends, as its difficult to not eat if not at work.

My biggest struggles are
1) when I get stressed at work, I start feeling cramps in stomach and I have to break my OMAD, I eat some nuts and buttermilk to curb my hunger, If I do not get stresses then I can easily go all day. This happens once or twice a month, any suggestions?
2) I am still not losing significant weight, I understand that scale is not that important but I would love to go below 100 Kgs (220 pounds), Should I eat normal carb meal or Keto fat heavy meals on OMAD? I keep my calories in 1500 range and at times do 48 hrs fast, still my weight is stuck at this number and its starting to get demotivating.
what should I do?

during the day i drink 1 cup of black coffee or 1 cup of green tea only.

Hello Shashank, welcome.
Isn't it funny how people react? Just ignore them and lead by example.
To reignite your weight loss you might want to change up your diet. Do some experimentation and see what works for you. But worse case there is also nothing wrong with slow weight loss either. You'll get there!

One other suggestion is maybe to go for a vigorous walk 3 or 4 times per week. It helps with stress and it's good for you.
Good luck, let us know how it goes.

Welcome Shashank!!! While I was losing I would chew sugarless gum and drink lots of water outside my eating window

Brendalea69 wrote: »

Welcome Shashank!!! While I was losing I would chew sugarless gum and drink lots of water outside my eating window

yup, I try not to eat sugarfree gums too much as they have aspartame, which I am not sure raises blood sugar/insulin or not?
Over the weekends I drink 1 bottle of Water with apple cider vinegar and lemon with some stevia, it suppresses my hunger for few hours. Its really difficult to sit at home and not eat, when everyone around you is eating.

After a lot of research I decided to try this. Last year I lost about 40 lbs and since about November I have stalled and stop paying attention. I have about 30 more to lose and have been reading about OMAD and figured I would give it a try.
Yesterday was day one and it was fine, stayed busy at work, drank lots of water, tea, and coffee. Ate my meal around 6 and felt fine.
I actually felt like my mood was better after leaving work for some reason and I also slept really well last night. I am anxious to see how this goes. My plan is to do OMAD six days a week and be more laxed on Saturday!
Hoping it goes well,
Donna

Welcome Donna!

Since you are new to OMAD, I recommend you just stick with the OMAD basics without any restrictions or deviations. I have copied the OMAD Basics below. Doing the basics really does work. Stick with it and the results will follow.

as posted by Joe.
**************************

It violates all modern dietary advice, but this is how our hunter-gatherer ancestors ate since the time before humans could even be called humans. And this is the ONLY way I know of that basically guarantees that you will lose the weight and keep it off forever. Not only that, but you will feel better and be sick less. I am living proof. Here are the basics...

#1) Pick a goal weight range--not a weight, but a weight range of about 15 pounds since we humans are always in a state of flux. This will change as you get more confidence and approach where you first set out to be at.

#2) Weigh yourself to begin with. Weigh yourself when you wake up and use the same scale.

#3) Continue to weigh yourself ONLY ONCE every seven days. Don’t break this rule! Pick a day of the week and weigh yourself on that day without fail. Body weight fluctuates, so don’t weigh everyday. You will psych yourself out. For every 3,500 calories reduced over 7 days, that is generally 1 pound of body fat lost. You lose weekly, NOT daily. So weigh weekly.

#4) Set aside a 4-hour window to eat in. It should be the same time everyday. It can be morning, noon, or evening. It won’t change the results, but keep the same window everyday.

#5) Eat your one meal within your window always. Do not vary the times.

#6) Eat with "the 4 ones" in mind…

A. Only ONE meal per day - no snacking or anything with calories afterwards. Any medications or supplements can be taken with the meal. Eat whatever you want. You'll find you crave healthier foods as time passes and your stomach shrinks. Don't worry about that now. Just no "junk food" (i.e. foods like chips or candy that you'd never want to make a meal of anyway).

B. Eat ONE average-sized dinner plate completely filled up - including any desserts, sauces, etc. No eating from containers or bags, but fill up your plate. Don’t starve (there is a difference between being hungry and starving, btw). The idea is not to starve, but to shrink your stomach back to a reasonable size. This is especially important if you are a binge-eater and can consume six plate-fulls of food and thousands of calories per day. Don't try to overdo your efforts. Fill up. It is mightily difficult to get more than 1,700 calories on one plate. This is a form of de facto calorie-counting, but also invokes the fasting portion to reset and regulate blood-sugar levels and metabolism. This is why this plan works when others do not. There is a reason why every culture the world over has historically had fasting as an integral part of their regimens. It helps the mind and body.

C. Have ONE calorie beverage with the meal - this will help get your calories (beer, milk, or juices, but should generally be no more than 12 to 16 oz in size). Save the calorie-free beverages for later as meal replacements. You want your body to associate them with no insulin production.

D. Finish within ONE hour. Eat and be done with it.

#7) After the meal, only calorie-free liquid consumption can be had, like water, coffee, and teas. Diet sodas and water enhancers are also an option, but teas and coffees are preferred since they aid in weight loss tremendously and have next to no calories at all. It is best, however, to vary your beverages since you build up resistance to the weight loss effects if done every single day. Mix them up.

*** If you are diabetic and have unsafe blood-sugar drops, you can use juices to raise it back up, but only if medically necessary to do so. You don’t want your pancreas active during fasting. ***

#8) At least twice a week at meals, consume 1 cup of the juice of your choice with two tablespoons of raw, un-distilled apple cider vinegar. This is an old folk remedy, but will help enormously in losing weight. It makes the body more alkaline and has a plentitude of health benefits.

#9) Allow one splurge day per week. For this splurge, you will eat one meal or multiple throughout the day, but ignore the one-plate/one-beverage rules. Try not to gorge, but it’s ok if you do (generally, when you are more thirsty than hungry, you can stop eating). The splurge will push your metabolism into high gear and help to make up for any deficiencies. Vary your splurge days, but never have more than two splurge days back to back unless you are close to your goal weight.

#10) Try not to deviate from too many of the above rules. You can have what you want, but you only have 23 hours at the longest until your next meal. Don’t get talked out of it. OMAD doesn’t “teach your body to store fat,” does not “mess up your metabolism,” and is not “unhealthy.” Don’t listen to the parrots. They only know what they hear from the nonsense dietary wisdom of their time, which happens to be false.

This will work if you do it. “The shakes” will go away and you’ll feel better as the weeks progress, although the first week will be difficult. It is no different from a drug addict having to detox. You must learn to break your dependence on food. Your following your cravings and psychological eating is what made you need to lose weight in the first place, not pigging out at Thanksgiving. By eating at the same time everyday, you will never again struggle with weight for as long as you do this. But your body will always go for what it is IN your stomach instead of ON your stomach if you keep up the multiple feedings. This is why those who carry on about eating multiple times a day either don’t lose weight, or don’t lose beyond a certain point. Serious weight loss requires being a little hungry, even though this is against modern dietary advice.

This demands some sacrifice, yes, but the difficulty passes, and it calls for less sacrifice than merely “moderating” portions three times a day. It is precisely because this is difficult that you know it will work--because anything worth anything costs something. Don’t give up. It doesn’t matter what anyone else says or does. For you, you eat once a day. Stick to that resolution and the pounds will fall right off!

This was very helpful. I am into day two and feeling fine. Actually I feel that my mind has been less cluttered, not sure if that is real or my imagination but I am doing fine. Not really thinking about eating in 5 hours. Hoping it stays that way!!

Hello all,

Name: Graham
Age: 46
Height: 5'10"
SW: 224.7lbs
CW: 203.4lbs
GW: 180.0lbs

I started my journey on Jan. 02/18 doing IF with 16:8 protocol. I was able to lose 21.3lbs during that time. I have been rather pleased with the results. I am trying to get to my goal weight within the next two months here.

I started OMAD on Feb.05 and looking forward to doing it for the next couple of months. I just finished day 3 and everything is going great so far. I eat each night at 6:30pm and allow a one hour window.

Look forward to following along with some of you.

Welcome Graham. Start a thread and let us follow your progress. Great start by the way!

ham324 wrote: »

I have about 200lbs to lose to get to my goal weight, and am ready to try something new. I actually started Sunday/yesterday and wasn't hungry until about 30 mins before my meal. Today however is a different story, I am fighting hunger pangs like crazy, but staying strong. I am a bit confused as to how I should be eating, half the stuff I see is eat whatever you want within your window, but after wathing your youtube videos you talk about splurge days I'm not so sure that's the best case. Should I be eating carbs, or going keto, will one benefit me more than the other? I have so many questions to ask lol

You do have to maintian a calorie deficit. You can eat whatever you want and tell full IF you maintain a calorie deficit. Some find it helps to go LC to control appetite. Some can eat ad libitum and not overeat. You can experiment and see what works for you. Whatever you choose, it needs to be something you can do for awhile so you can lose the weight. I've been lucky and have been able to eat ad libitum in the eating window (I eat tell full and graze after that). I don't think that would work for a lot of people. The basic OMAD program is a great starting point because if followed you are probably just about 100% guarenteed success, but if that is not sustainable, varying might be better for you so you can keep going. Good can be better than perfect if you can handle good but not perfect. Some jump right into it, some start with 16:8 and work up to it, some eat more than a plate, some go low carb, some fast longer than 24-hrs. You might start with the basic OMAD but if too hard back off a ways and then work into it and monitor progress as you go and you will find what works for you!

Hello all,

- My name is Chelly
- I am 235-240 lbs
- I am 5' 3"
- I have struggled with obesity all my life (from since I was a child). I have tried a number of diets but never fasting.
- Goal weight range: 135-140
- OMAD time: 1-5 pm
- OMAD start date: February 12, 2018.

I was brought to OMAD because in 2017 I gained 40-601lbs and it has left me with a very low self-esteem, low confidence, and health issues (hormonal imbalances, menorrhagia, and sever indigestion).

Hiya Chelly and welcome to the group.^^