im 5’5” 23f with diagnosed PCOS, i’ve been doing OMAD since mid june of this year (with the exception of a one week vacation i took at the end of Aug to early Sept) and i am almost 20 pounds down!

sw: 147 lbs
cw: 128 lbs

im actually so happy. i started this diet because meds i was on caused me to gain some weight. i only lost 7 pounds the first 2.5-3 months, ive since been tappered off those meds and now do not take them at all and the weight has been shedding off. this is great. i’ll be returning to 2mad in the new year🤗

So it has been almost 2 weeks since I started doing OMAD. And I'm feeling pretty good. I'm just concerned that I can't poop.

Before OMAD I did once a day.

Now it has been 4 days without bowel movement.

Is it normal? In my meal I take lots of beans, meet and salad. What could help me?

Btw I'm not feeling bad or anything: no pain, nothing; just concerned I can't poop. And I'm farting as usual.

Hi everyone. I've started OMAD a thousand times and I love it but I find it hard to stick to as soon as life gets a bit busy or something comes up. I'm a mum of two young kids and work full time so life is hectic but I like OMAD for the simplicity of only thinking about one meal a day, and the clear-cut rules that mean I can't eat outside that window, so I don't start mindlessly snacking. However, I need someone to help me stay on track and hold me accountable! Please help! Included a photo of me so this most will hopefully seem more genuine :)

Hey yall I’m starting omad and I am way underrating on cals. My maintenance is 1600-1800 and I burn 1300+ from activity. I try to eat enough but after a few bites I’m just stuffed. I’m at the point where I’m eating processed food after I try to eat my whole food. Does this get any better the longer I do omad?

Two carrots, rice and beans, two crackers with almond butter, one wedge brie, one wedge truffle cheddar, pumpkin seeds, one glass goat milk kefir, corn tortillas with three scrambled eggs and pico de gallo, iced Matcha latte

I generally do omad 3 days a week. I was going for a week long run this week and realized I have to do blood work tomorrow at 830am. If my last meal was this morning at 7 is that too long of a fast before blood work?

Roasted broccolini with pepperoncini and cilantro, triple cream Brie and truffle cheddar wedges, cucumber tomato feta salad with lemon balsamic, basmati rice with potato and red lentil soup, cheese quesadilla with salsa, falafel burger, Kim chi, goat milk kefir. Not pictured; iced matcha latte. I guess that’s a lot!

how to get rid of morning hunger/food cravings and also how to avoid binging once you eat your omad?

Trying to lose body fat, manage binge eating, reduce bloating, and build a sustainable routine — looking for advice

Hey everyone!

I'm looking for some advice because I'm trying to improve my diet, lose body fat, and build a sustainable routine that I can maintain long-term, rather than following a strict diet for a few weeks and then struggling to stay consistent.

My main goals

- Lose body fat through a sustainable approach.

- Manage my binge eating and regain control over my eating habits.

- Reduce persistent bloating and improve my digestion.

- Maintain good energy levels, concentration, and mental clarity while studying.

- Build a healthier relationship with food without constantly worrying about calories or feeling guilty about eating.

- Find a balanced approach to nutrition that supports my gym training and everyday life.

My daily routine and physical activity

I spend several hours a day studying at my computer, so I spend a significant part of my day sitting down. However, I try to stay active by walking regularly, and I currently go to the gym three days a week. I want to improve my body composition while maintaining my strength, energy, and ability to concentrate.

Because studying requires a lot of mental energy, I also want to avoid feeling constantly hungry, exhausted, sleepy, or mentally foggy throughout the day.

My approach to nutrition

I prefer simple, homemade meals based on minimally processed foods. I try to prioritize protein sources such as eggs, egg whites, chicken, turkey, fish, lean meat, Greek yogurt, and legumes.

For carbohydrates, I include or consider foods such as oats, rice, potatoes, wholegrain pasta, wholegrain bread, and other grains. I also eat vegetables, fruit, nuts, seeds, and healthy fats, particularly extra virgin olive oil.

I enjoy filling meals with plenty of volume because I want to feel satisfied rather than constantly hungry. At the same time, I don't want to unnecessarily eliminate entire food groups or follow an extremely restrictive diet.

In the past, I had a more structured eating routine with four or five meals a day, and I calculated my meals in advance. Having a plan helped me understand what I was eating and made my days feel more organized.

My biggest problem right now: my eating schedule

Unfortunately, because of my family's routine, I often end up eating only once a day, late in the evening, instead of following the four or five planned meals I used to have.

This has completely disrupted the routine I had built. I really dislike having to eat this way because I find it difficult to organize my nutrition, manage my hunger, and stay consistent with my goals.

Since I also study for several hours and go to the gym three days a week, I'm concerned about getting enough energy and nutrients throughout the day. I don't want my eating schedule to negatively affect my training, concentration, or relationship with food.

I would like to find a practical solution that allows me to eat more regularly, even when I cannot control my family's dinner schedule.

My struggles with binge eating and digestion

Another major difficulty is binge eating. Sometimes I experience intense hunger and cravings, and I struggle to maintain a consistent eating pattern. This makes it difficult to stick to a plan over several weeks or months.

I want to understand how to create a sustainable approach without falling into a cycle of restriction, excessive hunger, binge eating, and guilt.

I also experience persistent bloating and digestive issues, including alternating between constipation and diarrhea. This makes it difficult to understand which foods I tolerate well and how I should structure my meals. I don't want to keep eliminating foods based on guesswork or make my diet more restrictive than necessary.

What I would appreciate advice on

1. How can I lose body fat sustainably without making my binge eating worse?

2. How can I reorganize my meals when my family’s schedule means I often eat only once a day, late in the evening?

3. Would it be better to prepare my own meals during the day, even if I have to eat dinner with my family later?

4. How can I structure my meals and snacks to manage hunger and maintain energy while studying?

5. Should I continue including carbohydrates such as rice, potatoes, oats, bread, and pasta rather than trying to eliminate them?

6. How can I approach persistent bloating and digestive problems without unnecessarily restricting my diet?

7. What practical strategies have helped you stay consistent with your nutrition, gym training, and daily routine over the long term?

I'm not looking for a crash diet, extreme restrictions, or a quick fix. I want to build a realistic lifestyle that helps me improve my body composition, feel better physically, manage my eating habits, and maintain my concentration while studying.

I'd especially appreciate practical advice from people who have dealt with similar struggles, particularly binge eating, irregular meal schedules, and trying to balance nutrition with studying and training.

Thank you for reading!

Been sticking to a 20:4 OMAD for 6 days now, with "clean" fasting (ie zero calories outside of the eating window), and already seeing some positive changes on the scale, and also positive changes in my health (more confidence, better sleep, a bladder issue is clearing up). I feel so proud of myself - I have tried this so many times before and always came up with excuses to have a little snack, or a cup of milky tea, or extend the window etc.. But this time I've stuck to it 100%! I know it's only day 7, and I have some social events on the horizon that will disrupt this 'perfect' streak, but this time it feels a bit different.

For the first time dieting I'm calmly thinking long term, instead of freaking out that I "must lose x lbs by y date". I'm being kind to myself if maybe I ate more unhealthily than I 'should' - the important thing for now is establishing the window. I'm scared that I'm going to self sabotage but just wanted to express these positive feeling to the wider world and in doing so hopefully build up my strength to keep going.

Thank you :)

Been in OMAD for 60 days- down 14 lbs- but am having problems staying asleep. I’m down at 11pm but awake from 4-6am. I am exercising after work 5-6ish and eating 6:30-7:30 pm. Could this be a lack of salt? I am typically low sodium. I do take melatonin and magnesium around 10.
Anybody deal w this? TIA.

I think OMAD seems like a good choice for me, 26M approx 80kg at 5foot7. I really want to shift this beer belly and get down to maybe about 70kg? I am an incredibly picky eater and struggle with textures a lot so I really want a simple straight forward OMAD recipe that I can buy things in advance and not have to worry about buying different things all the time, I like to just be consistent with one meal. Is this a decent starting point? Aim was a taco-bowl style thing.

• 5% fat beef mince (600g raw weight)
• White rice (100g dry)
• Frozen mixed veg (250g?)
• 0% fat greek yoghurt (200g)
• Olive oil (10g)
• 1 banana

Then seasoned with taco style seasoning, negligible calories i believe. Is it too boring? Will I still be hungry? The banana would be like a dessert style snack after and the yoghurt is supposedly meant to be like a sour cream vibe? I think this gets me around 150-170ish grams of protein and around 1650 calories.

I work in an office 3 days a week and from home 2 days a week. I was big into my running but have recently stepped back a bit after my last half marathon but will probably pick it up again soon and then might need to increase calories.

I'm sure this has been asked a million times but I just struggle with food in general so tend to lean towards unhealthy comfort foods but I really need to make a change.

hi l just wondering what time people recommend eating and why. i’m having trouble sticking to omad

edit: ty for the comments been very helpful and informative :D

I tried to go back on twomad last week, it was right before my period - but I was so sick of binge eating.

The three days went well but then I lost the pot and dove head first into three day binge bender of all the carbs I wasn’t allowing myself before.

Generally twomad but specifically omad has helped me heal from binge eating but not this time

It’s weird bc technically i wasn’t looking to lose more weight, just keep slim and keep my weight and binge eating under control. I’m 5 foot 4 1/2 and generally 113 pounds - I’m heavier now for
The binge and feel disgusting - it’s really the binge eating that gets me. Wondering how you guys get through the initial hunger when you begin omad or twomad especially during your luteal phase.

Do I just need to get back on the wagon and deal? Like today I just want to do omad - I want to be successful at this. Suggestions and advice are so welcome. Thank you!

I'm 23 years old, 5'10", and currently weigh 95kg. I'm an amateur boxer, but after taking several months off from fighting, I gained weight from around 78kg. I'm trying to lose the weight and get back into fighting shape for December.

My plan is to train hard 3x a week and do regular training on the other days.

I'm considering OMAD because I want to keep my diet simple and build discipline. Here's what I'm planning to eat for my one meal every day:

• 800g boneless chicken breast, weighed raw before cooking
• Ghee, although I'm not sure how many tablespoons to add
• Coffee with ghee

I'm honestly lost and want to hear from people who have experience with OMAD, especially those who train regularly.

A few questions:

• How do you maintain your energy and performance while doing OMAD and training hard?
• Is eating one large meal enough for recovery?
• How much ghee would make sense with 800g of chicken breast?
• If OMAD works well for me, is it reasonable to make this my consistent daily eating routine for years?

I'm not just looking for a short-term weight-loss solution. I want something simple and sustainable that I can stick to for the long term while continuing to box.

I'd appreciate hearing about your actual experiences, especially from people who have been doing OMAD for years or who train combat sports while following it.

Hey folks! I completed my annual 10-day fast in August (Jul 27 to Aug 6) and had a chance to compare it with last year's 10-day fast (Aug 25 to Sep 4). I know it's not OMAD, but I thought this comparison table might be interesting for the sub.

One big takeaway is that the metabolic data is nearly identical year over year 😄 Peak ketones, glucose floor, fat loss, and heart rate all landed in essentially the same range.

If you've compared your own fasts and noticed any trends, please share. And if you spot something interesting in mine, bring it up!

Hello all,

I sometimes come across comments or posts from redditors dealing with binge eating. As a former bulimic, I know what it's like. I went through a specific therapy to get out of my eating disorder, but I still have some lingering after-effects. Before therapy, bulimia was an integral part of my life for many years. Nowadays, my binges are extremely rare, and when I do have one, the amount of food I break down over is negligible compared to before. To be clear: when I talk about binge eating, I mean loss of control, a feeling of guilt during and after the binge, and a deep disappointment in oneself.

When I decided to do OMAD, I listened to my past before diving in. I reminded myself that I was prone to binges... but also... that I'm a woman with natural hormonal fluctuations! Of course, during the pre-menstrual phase, my appetite increases more and more, reaching a peak during my period. So I adapted my strategy to my hormones.
I have an app that predicts my period dates. I've been using it for years, so thanks to all my data, the predictions are mostly pretty accurate.

Three or even four days before my period starts, I increase my calories: my meals are 1,600 calories instead of 1,500 (F34, 158 cm, ~51 kg). Note that my meals are generally 85–90% whole, nutritious foods. I weigh my food to track calories, yes, but also to make sure I'm getting enough protein and fiber. But if, during this pre-menstrual + menstrual period, I feel like eating more ultra-processed foods, then I do. I'd say I lower the ratio to 70–75%. I do this to avoid frustration as much as possible.

Since the start of my OMAD, I've had ONE binge episode, last week, which didn't come close to my binges from a few years ago. But there was the loss of control, the "in for a penny, in for a pound" mindset, the irrepressible urge to eat even though I was no longer hungry. I sincerely believe this binge ended up being only a minor one because I've incorporated ultra-processed foods into some of my meals from the very beginning, and because I've slightly increased my meals with each cycle.
In my pre-menstrual phase yesterday evening, my meal was 1,600 calories, and then I broke down over... 3 candy chocolates. Final total: 1,800 instead of 1,600. Big deal. My period started this morning, so it's no surprise I was craving those chocolates. Thankfully I had before made a more substantial meal; who knows everything I would have thrown myself at if I had stuck with just 1,500 calories, lost control, and ridden the "in for a penny, in for a pound" wave.

I'm not claiming to know better than anyone how to do OMAD. I just notice that some people forget we have natural needs, sometimes driven by our hormones or our emotions. So instead of enduring these fluctuations, I ride along with them as best I can, and it's ok if my weight loss is slower than others. That's actually one of the reasons I don't pair OMAD with keto (keto works really well for me, but only short-term). I know myself: if I'm too strict, I go off the rails.

Anyway, sorry for the long text. Not everyone will agree with me, I'm sure, but I wanted to share my strategy for avoiding binge eating as best I can. And if you disagree or have questions, I'm open to discussion :)