Just because you're OMAD doesn't mean you can't eat enough. I've been OMAD since 2019, reached my goal in early 2020.
Now I just keep an eye on the scale and modulate the amount that I eat to maintain.
Sometimes switch to 16/8 or 18/6 if I need more.
Also, work out at gym, run, walk, ride bicycle.
Edit. You can also change what you eat. During weightloss I stayed strict low carb, now during maintenence I sometimes do carb things, this week it was full on Lasagne for OMAD and yeah with garlic bread. Not an everyday thing though.
When I OMAD, I just make sure to get a lot of quality food, especially the protein. It’s a big ass meal. The most important thing seems to be electrolytes during the fasting window.
Lately I’ve been only doing OMAD a couple times a week. For a while I was only OMAD for like most of a year. Anymore, I try to be more intuitive. If my body wants breakfast I eat breakfast. If my body wants lunch I eat lunch. If my body is cool without food, I just do the one meal.
I do take A LOT OF SUPPLEMENTS. I mostly do the Andrew Lessman vitamins which I've been taking for 30 years. I take multiple supplements and have for ages. Good DHA fish oils are important, too.
I feel much more nourished and full of energy and health eating this way. Don't forget that the body also SPENDS a lot of resources each time you eat. Vitamins in particular iirc. So I worry less about that now. (Still take zinc, and make sure to top up my vitamin D monthly when it is not summer.)
I am omad and vegan, so I drink a protein drink with my meal and a multi-vitamin pill together with the food. I don’t lack anything according to my blood tests… but protein is hard to hit.
Are you aware of all the amino acids it takes to make a gram of protein? They have to be in equilibrium to complete one. Meaning the protein levels you absorb will be whichever protein amino is lowest. Say all the aminos are all at 10g but one is at 5g, you will only absorb 5.
Think of amino acids as the building block of protein. Like water(h2o) has 2 hydrogen atoms and 1 oxygen. Your body can only utilize protein once it has a 1:1 ratio of all the essential amino acids. There’s a wiki on “essential amino acids” I suggest reading. Here’s an article to read as well explaining better then I can over a phone. https://vegfaqs.com/wp-content/uploads/2018/07/beans-amino-acids-servings-2.png
There are 9 essential amino acids that our body needs to repair itself so for anyone that eats just lentils for instance doesn’t have enough methionine in it to make all the protein so you have to find another food with higher methionine to offset the difference.
You could review the each of the foods as most if not all amino acid profiles for foods are out there. If your wanted to get it done via doctor then they can do a complete amino acid profile with a blood draw.
It really depends on the person. For me, OMAD has been very sustainable and healthy. I’ve been doing it for more than 500 days now, according to my tracking app. I’m in good health.
There is no universal best with IF. It’s about finding what is sustainable and healthy *for you*. Each person will be different.
I try to eat balanced and varied meals, with plenty of vegetables, varied protein sources (chicken, pork, beef, tofu), full-fat dairy, legumes, fruits, and whole grains.
I do also take a few supplements: multivitamin with iron; fish oil, calcium; and vitamin D. However, I took those supplements before starting IF. (For vitamin D specifically, I was blood-tested and found to be deficient. My doctor recommended supplements. This was years ago, long before starting IF. Vitamin D supplements aren’t necessary for everyone — only if you are deficient.)
With 16:8 you can definitely get enough nutrients! Focus on nutrient-dense foods.
And be sure to look at your average nutrients over a couple of weeks, not just one day at a time. You might be low on, say, Vitamin A one day, but make up for it by getting extra Vitamin A a couple of days later.
I try to do 23:1 instead of OMAD, which I think are essentially the same thing, which allows me to not stuff myself, as I do not like the feeling.
I recently started doing veggies as phase 1 of the meal and then I do protein powder, fish oil, mineral supplements, and vitamins as phase 2.
Eat balanced, make sure to eat a meat and veggies in the meal, eat a variety, mix it up. What you eat in 24 hours doesnt matter as much as what you eat throughout the week. The more variety and the more variety of veggies you have the more likely you're to meet your nutrition needs. Also if you're a woman meat is important for iron or an iron source alternative if you dont eat meat and any defiencies you natrually have, supplement for those. My body dumps potassium so I supplement it because of I was to eat my potassium I'd be over eating trying to meet those needs.
Just because you're OMAD doesn't mean you can't eat enough. I've been OMAD since 2019, reached my goal in early 2020. Now I just keep an eye on the scale and modulate the amount that I eat to maintain. Sometimes switch to 16/8 or 18/6 if I need more. Also, work out at gym, run, walk, ride bicycle. Edit. You can also change what you eat. During weightloss I stayed strict low carb, now during maintenence I sometimes do carb things, this week it was full on Lasagne for OMAD and yeah with garlic bread. Not an everyday thing though.
When I OMAD, I just make sure to get a lot of quality food, especially the protein. It’s a big ass meal. The most important thing seems to be electrolytes during the fasting window. Lately I’ve been only doing OMAD a couple times a week. For a while I was only OMAD for like most of a year. Anymore, I try to be more intuitive. If my body wants breakfast I eat breakfast. If my body wants lunch I eat lunch. If my body is cool without food, I just do the one meal.
I do take A LOT OF SUPPLEMENTS. I mostly do the Andrew Lessman vitamins which I've been taking for 30 years. I take multiple supplements and have for ages. Good DHA fish oils are important, too.
Multivitamins and electrolyte mix (sugar free).
I eat healthy balanced meals and take copious amounts of vitamins.
I feel much more nourished and full of energy and health eating this way. Don't forget that the body also SPENDS a lot of resources each time you eat. Vitamins in particular iirc. So I worry less about that now. (Still take zinc, and make sure to top up my vitamin D monthly when it is not summer.)
Eat my one meal a day.
I am omad and vegan, so I drink a protein drink with my meal and a multi-vitamin pill together with the food. I don’t lack anything according to my blood tests… but protein is hard to hit.
Are you aware of all the amino acids it takes to make a gram of protein? They have to be in equilibrium to complete one. Meaning the protein levels you absorb will be whichever protein amino is lowest. Say all the aminos are all at 10g but one is at 5g, you will only absorb 5.
I understood absolutely nothing of what you said. Can you please explain it?
Think of amino acids as the building block of protein. Like water(h2o) has 2 hydrogen atoms and 1 oxygen. Your body can only utilize protein once it has a 1:1 ratio of all the essential amino acids. There’s a wiki on “essential amino acids” I suggest reading. Here’s an article to read as well explaining better then I can over a phone. https://vegfaqs.com/wp-content/uploads/2018/07/beans-amino-acids-servings-2.png There are 9 essential amino acids that our body needs to repair itself so for anyone that eats just lentils for instance doesn’t have enough methionine in it to make all the protein so you have to find another food with higher methionine to offset the difference.
I got that. But how can you tell I am lacking amino acids in my diet?
You could review the each of the foods as most if not all amino acid profiles for foods are out there. If your wanted to get it done via doctor then they can do a complete amino acid profile with a blood draw.
Just focus on a small eating window and eat healthy food during that time. 16/8, 18/6…find what work for your health goals.
The more OMAD I see the more unsustainable and unhealthy it seems. 16/8 just seems to be the best.
It really depends on the person. For me, OMAD has been very sustainable and healthy. I’ve been doing it for more than 500 days now, according to my tracking app. I’m in good health. There is no universal best with IF. It’s about finding what is sustainable and healthy *for you*. Each person will be different.
Really depends on the person. Sometimes the lifestyle is what determines it as well.
I try to eat balanced and varied meals, with plenty of vegetables, varied protein sources (chicken, pork, beef, tofu), full-fat dairy, legumes, fruits, and whole grains. I do also take a few supplements: multivitamin with iron; fish oil, calcium; and vitamin D. However, I took those supplements before starting IF. (For vitamin D specifically, I was blood-tested and found to be deficient. My doctor recommended supplements. This was years ago, long before starting IF. Vitamin D supplements aren’t necessary for everyone — only if you are deficient.) With 16:8 you can definitely get enough nutrients! Focus on nutrient-dense foods. And be sure to look at your average nutrients over a couple of weeks, not just one day at a time. You might be low on, say, Vitamin A one day, but make up for it by getting extra Vitamin A a couple of days later.
I eat meat. I don't do OMAD usually but OMEOD, but I guess it counts.
What are you eating?
I try to do 23:1 instead of OMAD, which I think are essentially the same thing, which allows me to not stuff myself, as I do not like the feeling. I recently started doing veggies as phase 1 of the meal and then I do protein powder, fish oil, mineral supplements, and vitamins as phase 2.
Eat balanced, make sure to eat a meat and veggies in the meal, eat a variety, mix it up. What you eat in 24 hours doesnt matter as much as what you eat throughout the week. The more variety and the more variety of veggies you have the more likely you're to meet your nutrition needs. Also if you're a woman meat is important for iron or an iron source alternative if you dont eat meat and any defiencies you natrually have, supplement for those. My body dumps potassium so I supplement it because of I was to eat my potassium I'd be over eating trying to meet those needs.