How To Do OMAD (Everything you need to know)


In this article, I pull up the curtain and show you everything I have in my toolbox to make your OMAD journey a success story. Like any intermittent fasting protocol, OMAD is an extremely effective way to lose weight, but it has to be personalised.

Personalization helps you to balance your current lifestyle with all your competing demands (work, family) together with your weight loss goals. This way you’re not burning candles on both sides and you have more energy than before to be able to actually enjoy your new body.

Personalization helps sustainability

Sustainability means you can do stuff for a long time. It also means you have autonomy, a clear purpose, and a clear sense of what is best for you. You can be flexible, adapt to any setbacks, and have the right tools to bounce back on the right path again.

This is a lifestyle “long-haul” change. Sustainability allows you to juggle multiple aspects of your life and still be able to maintain on the path.

Yeah, everybody wants quick results, whether that’s washboard abs, fat burning saucy look, or massive muscle gain. But you know it doesn’t work that way. You can only go forward one step at a time. And you can only do one job at a time.

Which steps are you choosing to do?

Making sustainability happen

Each segment offers a brief highlight from the long-form article that describes a specific topic. At the end of each paragraph, you’ll see a table with “learn more”. This allows you to explore further everything there is to know in detail about the subject by clicking the link in the table.

Understandably, some sections may be of less interest to you than others. Feel free to select subjects that are most valued, and explore more in-depth about all nuts and bolts.

Also, all information in this guide is based on current research. This means you will also see a lot of references to scientific literature, available for your reading pleasure.

Frequently asked questions

Throughout the variety of articles, you’ll find several questions that people usually have about that subject. Those questions will be usually bolded, followed by an immediate answer.

Remember that if you haven’t find the answer to your specific question, feel free to send me an email at info@millennialhawk.com so I can answer you directly.

Before going further, let me introduce myself. My name is Michal Sieroslawski, and I am an exercise physiologist. I help people get back in shape. In this article, I will mostly cover the intermittent fasting method. However, all the tools can be applied to any nutrition approach.

Doing OMAD Long Term

As a general rule, you can do OMAD long-term because the longer you do it, the easier it will get. Doing any form of intermittent fasting over time will lead to lower cravings, better self-awareness, and higher satiety. This helps not only to lose weight but also to maintain results.

Can I do OMAD forever? In general, you can do OMAD forever, as long as you build your meals in a way that they contain all essential macro and micronutrients. Alternatively, you can always do OMAD on certain days, in the cycles where you do one meal a day, followed by normal eating.

Also, please remember that OMAD can be used as a tool. Even when you stop doing it, you can always come back to it. I did OMAD long term and here are some of the lessons that I’ve learned:

  • Hunger is not an emergency
  • Physical hunger is different than psychological hunger
the hunger graph in omad and how long it take

I’ve already made a full article where I explain all pros and cons of doing OMAD long term. In this guide, I share the lessons that I’ve learned from one meal a day.

Learn More: Click here to learn about can you do OMAD long term

What To Do When Hungry on OMAD

Generally, when you’re feeling hungry on OMAD you can do several things to lower the food cravings like drink calorie-free beverages, exercise, take MCT oil, or even chew gum. All those methods are proven to reduce hunger pangs and suppress appetite.

Feeling hungry on OMAD is normal because of the reduced volume of food. When the body is used to eating 3 meals a day, it will take time to adjust to only one. However, sometimes we may feel hungry, even after the meal.

This is called psychological or emotional hunger.

  • Physical hunger tells you its time to eat
  • Psychological hunger tells you you want to eat
picture of two tanks

Do you want to know more? I’ve prepared an in-depth guide and listed 10 tips on how to deal with hunger on OMAD.

Learn More: Click here to learn about how to do omad without getting hungry

OMAD Every Day

In general, you can do OMAD every day, as long as you have all essential nutrient in your meal. When doing one meal a day you should include plenty of protein, vegetables and fruits, eat slowly, and drink enough water. This will help to combat the hunger for the rest 23 hours.

However, doing OMAD every day is not for everyone. Some people may notice some changes in the way they feel and interact with others. In other words, your body will tell you if this is the right approach for you or not. Some of the most common red flags include:

  • Lack of energy
  • Poor sleep
  • More stress

Everyone is different. Someone who has low stress, in general, may respond differently to OMAD, comparing to the person who is already having a lot on their plate. The more stress you already have the more difficult it will be to stay consistent.

This concept is called allostatic load. And is basically the accumulation of all the pressure that is on your shoulders.

things that stop from doing omad

I’ve written an article where I go deep into all the factors that come in the way, which I recommend you read.

Learn More: Click here to learn about can you do omad everyday

OMAD Every Other Day

You can do one meal a day every other day. This is a variation of ADF (alternate day fasting). But instead of fasting all day, you eat just one meal. This way you do OMAD for 3-4 days a week, and for the rest of the days, you eat as normal.

In fact, if you think this is the most realistic way to be consistent then give it a try. On the days when you are busy and swamped with work, it’s ok to have a normal feeding day. But one the days where you don’t have to rely so heavily on your energy, do OMAD.

As you can see, OMAD is not something that you either do or not. It can (and it should) be modified. You can also take this extra step further and commit to fasting only on the weekend, and eat as usual during the week.

can i do omad every other day

I’ve explained everything in detail about how you can modify OMAD based on your personal goals, which I suggest you read.

Learn More: Click here to learn about can you do omad every other day

OMAD 5 Days A Week

You can do OMAD for 5 days a week, as long as you don’t overeat for the remaining 2 days. Doing OMAD 5 days a week is enough to create a negative energy balance. To maintain a calorie deficit, for the rest 2 days you should focus on adding more protein-rich foods to your diet.

This is a great option for people who:

  • Want to build muscle mass while doing calorie deficit
  • Need more calories (energy) on specific days of the week
  • Are getting started with OMAD and need more flexibility

In other words, doing OMAD 5 days a week will help you maintain lean body mass, and you’re physically active then it will prevent you from losing muscle. That is exactly what happened to me when I first started doing OMAD. You can read the full story here.

Learn More: Click here to learn about can you do omad 5 days a week

OMAD With or Without Keto?

You don’t have to do keto while being on OMAD because eating one meal a day will create a calorie deficit, regardless of you eat carbs. Some of the carbs, like potatoes, have a high satiety score, which helps to control appetite and hunger pangs.

Can I do OMAD with carbs? You can do OMAD with carbs because certain carbs are full of vitamins, minerals, water, and fiber which is essential when you reduce food volume to just one meal a day. Therefore, adding carbs not only gives you energy but also completes the nutrient profile.

I know it may sound novel because everywhere you look, all you see is the message that carbs are bad. And If you’ve been doing keto for a long time, you’ve probably automatically wired to stay away from carbs.

Can I do OMAD and keto? In general, you can do OMAD and keto, as long as you know you will be consistent and design your meals to cover all essential nutrients. Having one meal a day reduces a lot of food volume and when you add that to keto you may need to supplement certain vitamins and minerals.

But you need to understand that having a selective group of carbs with high fiber and high water content can help to increase satiety and lower appetite. Plus, when you have just one meal a day, you want fewer rules, not more.

Over time, more arbitrary rules creates more food cravings. With more cravings the body will feel more stressed out, until it breaks down and binge.

binge eating cycle

To learn more, I’ve made a full guide on OMAD and keto, which I recommend you read.

Want to learn more? Click here to read about can you do omad without keto

How To Stick To OMAD

According to studies, people who lost weight gain it back within first 2-5 years. In fact, more than half of the lost weight is usually regained within two years. And by five years more than 80%.

This means losing weight is relatively easy. You can create insane calorie deficit, exercise like hell and after few weeks you get there.

The problem is with maintenance. Because the methods that make you lose weight may not necessary work in the long term. Everyone can kick ass in the short-term. But to make things last you need to be able to endure.

Thankfully, I’ve prepared a full list of science-based methods you can start applying today to make sure you’re not only gonna get best results, but you also know how to maintain them.

Right now, I’m inviting you to check out my article where I list practical tips (you may not heard about them before) that help hundreds of my clients stick to their diet, regardless if they’re on OMAD or not.

how to adapt to omad diet

You will learn things like:

  • How does variety of food affect your appetite
  • How does plate size affect your psychology
  • How to eat in the group of people

And more.

Learn More: Click here to learn about how to stick to omad

What’s up next?

Starting from today, read some of the guides and follow along with the recommendations. The more you spend time implementing those skills, the faster you will see results.

Document your story. Document everything you can. Take a photo each week. Do it on the regular basis. Once a week shoot a picture from the front, side, and from back. Keep that picture in your journal. And on those dark days, when you think that nothing works, just open your journal.

Go Further with OMAD

This article is part of the One Meal A Day Diet, which I recommend you read.

In the following pages, I show you everything there is to know about OMAD, benefits, tips, and how to do it properly.

Next: Click here to learn more about omad what to eat

Michal Sieroslawski

Michal is an exercise physiologist (MSc), nutrition coach, Ashtanga teacher, and fitness blogger. He shares his successes and failures to help busy men and women squash down 20, 50, or even 100 pounds of fat without leaving their home.

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