I tried OMAD for a month and…

Date
Mar, 10, 2023

Omad, One Meal A Day, is an approach that you can follow in any lifestyle. It consists in eating only a meal per day, at the time you prefer.
I tried this approach because I was stuck at the same weight for weeks, and I knew Omad could help with that. I also needed a new challenge.

Read also about this challenge:
My experience with Egg Fast

I started Omad in the month of January and concluded at the beginning of March. The first days were very challenging.
I thought it was not for me. I was starving, I felt weak. I was easily irritable. All I did was think about food.

Then, I tried again, following my husband who was not angry. It was a Monday, I was very busy at work.
It was easy that day, and surprisingly, all the days that week were easy for me.
I finally started eating OMAD successfully.

OMAD in short

Omad is considered a type of fasting since you will fast for about 24 hours, and you will eat only one time per day. Read more about intermittent fasting.

You can Omad once in a while, several times per week, and there are some people that made Omad a lifestyle, following it all year long.

You can pair to Omad a specific diet (Keto, Dukan, Carnivore, …) or no diet at all. In any case, you should get the benefits of Omad, such as autophagy and weight loss.

Omad promotes autophagy. Autophagy is the process where the body has the time to clean and fix itself, thanks to the fact that is not busy digesting food.

How I did Omad

For years I was doing Intermittent Fasting, so I had no problem skipping breakfast. I had just to stretch the lunchtime and try to survive until the moment to eat. In doing so, chicken and bone broth helped me a lot.

I consumed my only meal after work, around 6 in the evening.

I practiced Omad on the weekdays, while on the weekend I just followed regular intermittent fasting.

I tried Omad for a month

What I Ate During OMAD

I did my best to have a clean, balanced meal, with plenty of protein and veggies. Since I was fasting and still training, I decided to introduce in my meal a small portion of carbs.

The protein I ate the most was chicken (grilled or boiled), eggs, and steaks. I also ate homemade protein buns.
The carbs I ate the most were basmati rice and lentils.
The veggies I ate the most were broccoli, broccoli rice, cucumbers, and tomatoes.
I used extra virgin olive oil and butter, to season my meals.

I tried to avoid keto bread and other baked products, but I still had a few portions of them throughout the month.

I usually ended my meal with a small snack, such as 0-carb yogurt with 1 spoon of peanut butter, an apple, and/or a few squares of Funky Fat Foods Chocolate.

Why I like Omad

Omad challenged me both physically and mentally. I like Omad, for many reasons, such as:

Omad strengthened my discipline and my relationship with food: meals are important for our nourishment. We eat in order to sustain ourselves, not (only) because it is pleasure. You will understand that you don’t need all the big portions you think. You will also see how a meal per day is enough.

Omad made me focus on the quality of the foods: I prioritized proteins, good fats, and veggies. There was no space for comfort food.

Omad made me also save a little money.

Omad made me lose weight: I was stuck at the same weight for weeks, and even if I included a few carbs, I was able to lose about 4 kilos in one month.

What I don’t like about Omad

I did not like I few aspects of Omad, such as:

During Omad I experienced a lack of energy: Especially on Monday, I felt tired, both physically and mentally. Easy tasks at work seem very heavy. I had a few moments when I was tired and severely hungry, and I felt very nauseous.

While on Omad I was short-tempered: during the fast window, I was more moody and irascible than usual.

After the first weeks, Omad made me overeat: entering the 2 months of Omad, one meal was not enough anymore. I wanted more. It was not hunger, but a desire to snack.

In the last days of my Omad experience, I had unbeneficial food, more than once: I was tired, I was weak, and as a consequence of overeating I also ate low-quality food. This was the sign that I extended too much my experience with Omad. I gained part of the kilo lost in the first month.

Do I Suggest One Meal A Day?

Omad is not always easy, but when you will succeed, you will feel empowered. If you are up for a challenge, give it a try.

My tricks to practice One Meal At a Day

If I could do Omad, you can do it. Here are my tips:

  • Start gradually: it is impossible to transition from 4 meals per day to just one. Practice first intermittent fasting and then stretch the fasting window till you reach one meal per day.
  • Keep yourself distracted with errands, work, or anything to keep your mind away from the thought of eating.
  • Support your body with plenty of calorie-free liquids, such as water and broth.
  • Plan ahead what you are going to eat: in this case, you will have the clarity to put together a high-quality meal. a good idea is Meal Prepping.
  • Consume a high-quality meal, with the right amount of protein, veggies, and fats. Focus on real food.
  • Listen to your body: not always is possible to fast for 24 hours, some days we can, and some days we are starving at breakfast time. Listen to your body, eat if you need, and try again tomorrow.
  • Stop Omad for a while as soon as you feel frustrated or tired. Do this before you caught yourself in a situation to eat excessively.

Will I ever do OMAD again?

I will definitely repeat my experience with Omad. From time to time, I will repeat this approach. And next time I will Omad again, I will focus on even more flawless meals.


More to read:

Intermittent Fasting: benefits and tips

My experience with Egg fast

Keto Products always in my home for weight loss

Products that seem keto but they are not



My name is Simona, a keto enthusiast, based in the Netherlands.

I live with my husband, my cat Newton, and a fridge full of cheese.


You find me on Instagram, Pinterest, and sometimes on Facebook.


I also write a lot of keto recipes on my Italian blog keto-with-simona.

Check also:

Keto products review
Keto favorite products



This post may contain affiliate links. This means I will get a commission if you purchase through my links, at no extra cost to you. All the opinions are my own. Read the full disclosure here.


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My name is Simona, a keto enthusiast, based in the Netherlands. I live with my husband, my cat Newton, and a fridge full of cheese.