I would experiment for a week and see how you respond. Good luck with it! After the first 2 weeks it was really easy, my body adjusted. There were 3 or 4 times I ate twice a day and it made me feel terrible.

I do not get hungry until about 3pm everyday. I feel better than I have in 10 years! You should be proud to find some sustainability with eating once a day. Hi Michael, thanks very much for your detailed post. I started a week ago consuming one meal a day and eating around PM, and am crashing hard later in the afternoon, also finishing off meal with one coffee.

Could you please tell me around what time are you having your meals now? Much appreciated, cheers. As others have suggested in the comments, perhaps try shifting to evenings?

For example my usual day consist of waking up at a. m to do some yoga, cardio, or weight lifting, then around a. m til p. Also on my off days 2 a week I do a lot of cardio, probably hours then weight lifting for an hour.

Thanks for sharing with us. In a somewhat unfortunate realization, I now see that we all need to just try things and see what works for us, and that most of the info on the internet is biased at best, deceptive at worst.

I had studied and read and watched tons of Youtube videos a few years back and came away with the idea that the key to health was: 1. eating several small meals throughout the day and 2. a fully plant-based, whole food diet meat was the devil.

I went from vegan to carnivore; talk about degrees. My diet is: fish, chicken, beef hotdogs, eggs and watermelon. I take supplements: vitamin C, D, zinc, and a multivitamin. I need to drink more water, for sure, but it seems something else is going on with me.

Thanks for sharing your experience with us. Hi Michael. I have recently started the OMAD approach after being encouraged by the health improvement possibilities as well as developing self-control and discipline.

I feel like the freedom and ability to eat whatever I decided led me into eating more than was necessary, as well as eating my body into dysfunction. I can and will do this brother and thank you so much for sharing your experience.

Congrats on starting your OMAD journey, brother! These are the early days, keep building momentum, and I have no doubt the results will start flowing. Thanks for sharing your experience so far with us 🙂.

I have combined a clean ketogenic approach while using OMAD along with hr long fasts every week for four weeks. I am down 8. For me this is okay weightloss, but I was expecting more.

I am certainly creating a caloric deficit adding daily cardio and not gorging myself during my one meal,and making clean food choices. I guess I thought the weight loss would be more.

A couple things I want to try is reducing dairy intake and focusing on how I break my fast each day. Each week I have tweaked something and experimented to see how my body would respond.

I may even incorporate more weight training each week. Thanks for sharing your experiments with us. This is great stuff! Thanks for sharing your update 🙂. Hi Michael, Thanks for this informative article, and congratulations on your weight loss results! Thanks, Rach! It sounds we have a lot in common 🙂 Congrats on your site, and let us know what your experience with OMAD is like.

All the best, Michael. Hi Micheal. Firstly thank you for sharing this valuable information. On 24th Feb my weight was I have tried many diet plans before but dint see expected results.

My friend suggested me to start low carb diet and I read few books Tim ferries. I started low carb diet by eating egg whites and veggies three meals a day for a week and then I read ur article about OMAD diet.

I started having one low carb meal between 6pm to 7pm. I also take one multi vitamin tablet after the meal. For me to get adapted to this took 3 to 4 days and from 5th day I started feel light and my energy levels were good. I keep one day in a week as my cheat day to have all the junk food and fruits I like to eat.

Now on 16th March my weight is 99 kgs which is amazing. I lost 7kgs!!! Thank you again for sharing and I will continue this diet till I reach my target weight. Hi Sravan, fantastic effort and results to back it up. It must be tough doing low-carb OMAD! All the best with it 🙂.

This is very interesting! Because of the fact that I forgot that a bill was coming out of my account and my bank overdrafted I went through the whole day, but surprisingly was not that hungry. Then realized, hmm maybe this is something that I could do every day to not only save money in the long run but lose some weight along the way and improve my health.

Thank you so much for this article. I have decided I am starting this tomorrow. Hi Madison, what an interesting way to stumble into intermittent fasting! Hey started today,24th Feb Iv managed to pull through the first day.

I had my meal at 6pm. Im confident il pull through the first 3 days. How fo i measure my meal? What to have and not overdo? Congrats on starting your OMAD journey! The first couple of days can be daunting. As I explained in the post, if you can, try to pull together large bowls with a mix of nutrients, e.

a section for protein, grain, salad, veg, and a nice dressing. Hey Michael, I saw your site and really liked it. On May 3 of I 49 years old and weighed lbs and I had type II diabetes. I also had so many health issues to include, sleep apnea, skin rashes, major fatigue, and the list went on.

I knew I had to make a change. I started with fasting for 18 hours on a vegan diet and worked up to the It is now February of and I weigh lbs. Every health issue I had in is gone. I took December, January and half of February off but kept to 2 sensible well balanced meals a day.

The lbs has held steady during that time. I took a few days to mull over what you had written and I have since started back up with the goal of losing 30 more lbs and to get back in shape to do triathlons like I used to do 19 years ago.

Thanks you for re-igniting my drive to be fit again! Wow, well done, Anthony! Those are some incredible results. All the best in working your way back to d triathlons again 🙂. In most cases I was good for a few days then blasted binged because of having the no calorie count.

Then I used a tracking app and began to track my calories, yet with low calories the weight was not budging. I then realised maybe my carbs were too high even when mostly from veggies and fruit… still weight budged a few pounds and then returned while still doing the same plan. When I moved to OMAD it seemed to work a bit better but the cravings drove me off plan requently.

So I decided to do two things to maybe help shift my set point that my body kept returning to which is a few stones too high for my height etc. I also fasted for 48 hours did an OMAD veggie then fasted for another 48 hours did a veggie OMAD again and now it is esier to fast 23 hours per day and enjoy a medium size OMAD.

Thank you for your website and the people who have commented here as it helps to know I am not alone in such a big transition in which I truly intend to succeed at getting to my correct healthy weight while not harming other life forms. Your honestly and trial and error add a lot of value to this article, so thank you for sharing.

Together, we can do this! I made it until mid December until the streak ended because of holiday obligations but am choosing to continue on with it because of the positive effects it has had on my life.

Thank you for sharing your experience with the diet and all the best in the new year! Wow, Larry, incredible results! Thank you and I hope you have an incredible I normally combine it with dry jan as a good way to start the year and shift the Christmas binge weight.

Hi Steven, what a good idea to pencil in OMAD annual in January. Great commitment to do in evenings as you work hard during the day.

Thanks for sharing and all the best trying it vegan this time round 🙂. Hey Michael. Foremost, super blog! I only recently stumbled upon The Minimalist Vegan and absolutely love your content. In my case, eating one meal a day has definitely contributed to greater and more consistent levels of energy and focus.

The one caveat here is that I tend to get super hungry an hour or so after a robust workout and usually try to eat dinner my one meal a bit earlier on those days. Again great post and thanks for sharing your experience! Thank you so much for your kind words! No doubt this helps with sustainability.

Thanks for sharing your experience with us 🙂. Could you advice on some vitamins you take or how to start the vegan process? Thanks 😉. Hi Stelian! Wow, good on you for keeping up OMAD for so long!

Hope this helps 🙂. Dear Ab I was struck by how hard you work at your diet and your commitment to veganism. Also there is question as to some of the grains. Personally I think there are variations with veganism that suit different people. Sweet potatoes and butternut and potatoes with vegetables steamed or baked or raw are easier on my system.

I also find Omega 3 and 6 oil supplements reduce inflammation up to six capsules a day ; and turmeric capsules 2×3 per day reduce inflammation Biocurcumin specifically is fantastic if available in your country.

Extracted ginger. Lemon juice with or cold water in morning on empty stomach. Disclaimer: I am not a trained health practitioner and dosages of supplements my own experience for myself.

I dont know if any of this may pertain. Perhaps OMAD may solve everything without reviewing the legume and grain aspect as the fasting window gives the body more time to process and address potentially adverse effects of the foods ingested.

Hope there is something in this that may help rather than confuse. Kind regards. I wanted my body to feel good …to have longevity in my life… to be able to fight disease and feel good in a whole… I like to call this a lifestyle and not a diet …. Hi Ann, sorry I missed your comment earlier! Also nice to see another vegan trying OMAD 😉.

Wow, thank you for sharing such a raw and honest experience with your weight loss journey. You should be proud of your efforts. It takes a belief and commitment to not only become vegan but to stay vegan for a sustained period.

I have never heard about OMAD but one I been eating once a day for the last 4 days. Glad to hear this article gave you some encouragement to continue eating one meal a day. Judging from the comments in this post, it seems like you have a good chance to reach your goals on OMAD. Great article!

One of which is complete mental clarity. I have lost a total of around 10Kg from 98Kg to 88Kg. I even have more strength in the gym when I train. I too also had cheat days where I would eat 3 meals a day because it depended on the season and where I was, etc.

However, overall I stuck to it and will do so for the rest of my life if I can. Thanks, Barry! Almost one year on OMAD, well done! Glad to know you can make OMAD sustainable by having cheat days now and then.

Thank you for sharing your experience. I just did a 65 day juice feast and am coming back to a resume intermittent fasting. Building on the juice feast I felt that I might step up to a the OMAD version.

I think in general my previous experience may permit this with ease. All the best with it! Best weight lose tips I have ever read. OMAD is the way to go. Starting right away. Thanks for this article. I appreciate. Aw, thank you so much, Grace! All the best with your OMAD journey 🙂.

I worked 2 pm to 10 pm in a restaurant where i was busy all night long. I was ready for bed when I got home at 11 pm, and when I got up in the morning coffee was all I needed to hold me over.

I would just have a small plate of whatever the special was that day with a little souffle cup of ice cream for dessert. I could never have waited until 5 or 6 pm to eat. I would have been too hungry, and I was way too busy working during the dinner hours anyway.

That gives me plenty of time to metabolize my meal before I sit watching the evening news and then go to bed at 10 pm. I do, however, enjoy coffee with 2 T heavy cream no sweeteners several times a day which keeps me satisfied and satiated. My OMAD is usually a cup of bean or lentil soup with a slice of multi-grain toast buttered with GHEE followed by a salad topped with nuts, seeds, olives, sliced egg, crispy croutons, and 2 T.

This works for me, especially now at age 69 with hypothyroidism. What an inspiring story, Larry! Then, I will to start lifting heavy and incorporate my running goals — I know I will need more fuel for those.

I have done OMAD in and leaned up awesomely! I have also done the to keep lean during heavy training times and the results are phenomenal especially as compared to eating every hours to prevent catabolism.

I have worked with seniors, many of whom are fighting diabetes and every one of them have found great success with the IF. My routine now is eating one meal at home with my husband after my workday. I follow Precision Nutrition so my meal is lean protein and veggies I am avoiding starch and fats right now.

I am not finding this difficult simply because I know it works. The challenge will yield the results I am looking for and beyond. The habits and lifestyle you have been following have lead to where you currently are, so…it is going to take changes to everyday choices to get you results 🙂.

Hi Jennifer, it sounds like you have an incredibly strong mindset. This is inspiring me. I am not a vegan, but a low carb pescatarian, however, everyone can eat mostly veggies!

It would be much better for the planet! I am contemplating OMAD to reign in my diet and as you said, stop thinking about food all of the time. I currently eat 2 meals per day with a hour window in between meals.

I am losing weight very slowly, but would like to give my body a zip in the right direction. Straight vegetarian for a month is very doable, as is OMAD. Thank you for your experience, it is helpful.

I hope to try this.. that is about all I can do is hope. I have tried fasting and all sorts calorie counting and cannot lose the weight. Never had a problem with my weight til the last 10 yrs. Intermittent Fasting does not consider the size of your meals during eating periods.

This is due to the fact that both plans result in a lowered caloric intake. Remember the junk food diet where the professor lost weight eating restricted calories of only vending machine food? As long as you are taking in fewer calories that you are burning, you will end up losing weight.

While both of the strategies above end up curbing your calories, only the Six-Small-Meals plan encourages wholesome calories that are ideal for burning fat and building muscle, which is why this is the plan most used by body builders and fitness competitors.

If carrying a cooler with you and making time to stop every 3 hours to eat a meal is simply not something you can see yourself doing, then Intermittent Fasting may produce better results for you. The key is to figure out a plan for restricting calories that you would realistically be motivated to stick with.

And the more wholesome the content of those restricted calories, the better and quicker your results will come! Want more guidance as you take your body from flab to fab? We'd love to help you! Intermittent Fasting or Small Meals: Which Is Better for Quicker Results?

Aug 7 Written By Brittany Carrico. Pros: Humans have been fasting for thousands of years. Cons: Abstaining from nourishment for long periods of time can be challenging, especially when food is all around you.

SIX SMALL MEALS. Pros: You never feel hungry. Cons: You have to plan ahead. Meal Timing: When you eat is a factor with both of these eating plans. Meal Content: The Six-Small-Meals plan focuses on the content of each of your small meals in great detail. Meal Size: The Six-Small-Meals plan also focuses on the exact size of your meals, which makes sense since you are eating six times each day, and excess calories would quickly add up.

Brittany Carrico. I am a public health epidemiologist interested in the cross section of health and the determinants of health outcomes. In my blog posts I discuss all things public health such as the social determinants of health, infectious and chronic diseases as well as nutrition and weight loss.

Is it enough to brush teeth just once per day, when doing OMAD? I would guess, it is less bad to just brush once on OMAD than on diets with multiple meals. Do you think this is true? Best, Christoph. Fasting can reduce body inflammation and there are several studies that show it can improve rheumatoid arthritis.

Thank you! I watch Dr. Berg on YouTube, he discusses healthy ketogenic diets. To my surprise a lot of the points he covers are in this article. I am writing this comment, today to hold myself accountable.

Thank you for this informative post. Thank you for the validation. I started intermittent fasting in May. I am recovering from breast cancer treatment, have diabetes and 80 pounds to get rid of. I added Omad on Monday, Wednesday and Friday and love it.

It is October and I am half way to my goal weight. My diabetes is much more controlled. Hopefully this will help prevent recurrence of the cancer. The energy I have is astonishing.

Intermittent fasting has been a life saver. I do almost exactly the diet you described packing nutrients into the meals I eat.

I am full and satisfied and cravings have not been an issue. It amazes me that people I talk to are horrified at missing a meal or a snack.

Great work, Jo Ann! Fasting has been linked to lower cancer recurrence, particularly breast cancer. Thank you for this article on OMAD. Just started eating this way need to lose 50kg!!! Wish me luck!!! The Right Way to Do OMAD One Meal a Day May 31, In Fasting , Nutrition. By Martine Etienne-Mesubi, DrPH.

A recipe to get you started What is OMAD? Saving time I remember spending so much time planning breakfast, lunch and dinner. Clearer skin I have noticed that while I have enjoyed the benefits of losing weight, I have also enjoyed clearer, more supple skin!

Reduced bloating I used to wake up feeling super bloated and heavy after a full day of eating. Better sleep Reduced bloating means better and more rested sleep. Benefits of OMAD according to research Snacking throughout the day has been associated with weight gain, while eating less frequently leads to weight loss.

How does OMAD keep me full and satisfied for the next 23 hours? Dark leafy green vegetables These include kale and spinach, Swiss chard and collard greens. Avocados Avocados are bursting with healthy and beneficial fats that will keep you full until your next meal.

Salmon We absolutely love salmon in our house. Eggs High in protein, you can enjoy eggs at anytime. Legumes Legumes such as beans, peas, and lentils are packed with fiber and can be very filling. Nuts Almonds, macadamia nuts, pistachios, and walnuts are not only a delicious way to start your meal but they are also rich in healthy fats which will keep you full.

Seeds Flax, chia, hemp, sesame, and pumpkin seeds can be a great addition to your meals. Skyr Speaking of yogurt, skyr is my favorite! Berries A delicious bowl of berries is full of fiber and you can eat as much of these as your heart desires!

Dark Chocolate If you know me, you know I love all types of chocolate! Is OMAD right for you? How to manage hunger during OMAD To keep hunger at bay, I always have a huge bottle of water on my desk. Will I keep doing OMAD long-term?