In the picture above you can see my results before and after 1 month of doing OMAD. Actually, I was doing OMAD for slightly more than a month. And by far, that was one of the most profound diet experiments that I did.
But let me give you a bit of background before I will dive deep into OMAD.
I’ve been in the health and fitness space for over a decade. I have a master’s degree in exercise physiology, but my biggest passion is nutrition. I could spend hours reading scientific papers, books and listening to podcast about all the nuances from the world of biochemistry.
I knew everything under the sun about digestion, muscle protein synthesis, carbs, ketones, and calories. I could wake up in the middle of the night and surgically describe to you how much food you need to burn fat and build muscle the most effectively.
And the more I’ve spent time reading and evaluating those theories, the more it pre-programmed me to consciously choose foods that have fewer calories. It was like an automatic plug-in.
Or like this mantra that my mind was chanting all day long. Like that song in your head that is on the repeat. And after a while, all you hear is that song.
Too lose fat you must selecting only the “good” foods.
One Meal A Day For 30 Days Before And After
My entire world has changed after I did one meal a day for 30 days. Before, I thought I was doing everything right.
I was cooking only egg whites instead of the whole eggs because I didn’t want to have any extra calories.
I was choosing cooked and dry skinless chicken breast over the chicken thighs because they had more proteins and less fat.
I was choosing brown rice over white rice because they have a lower Glycemic Index and release less insulin.
I was choosing black coffee without any extra sugar and milk to eliminate any additional calories.
I wasn’t eating pasta or bread because they have a lot of carbs.
I was doing all of that without even thinking. And as soon as I had something with more fat than usual. Or more carbs than usual. Or, god forbid, both, then I would feel bad and guilty about myself.
And guess what.
I was still fat.
I tried Intermittent fasting a few times long before doing OMAD. But I wasn’t seeing 100% results. In fact, every time when I tried fasting, I failed miserably. The moment I stopped eating, all I could think about was food.
I couldn’t sleep. I couldn’t think straight. I was feeling shaky and stressed out. It felt like all my emotions came together and started to scream.
We want food! We want food!
It was waaaay out of my comfort zone.
So when it was time to eat, I had no breaks. I would eat like no tomorrow. Few days I could go without any problem. But once or twice a week I would go bananas. I had this rebound moment.
I would eat everything that was in my sight.
I would sit alone and binge on every piece of food that was available. It felt like a rebound effect from all those days that I’ve been “good”. And regardless of knowing everything about the calories, ketones, macros, etc. I would still have this “Fu&* this, I’m gonna eat” moment. So not only I wasn’t losing any weight, but I was gaining weight. Which made me more stressed.
At the same time, I stumbled upon a study that links psychology with eating behaviors. Which was something that I’ve never heard about before.
That was totally new information. And the more time I’ve spent reading those studies, the more it all started to make sense.
I’ve spent a couple of years gobbling on books and reading research about emotional intelligence, mindset, empathy, self-compassion, neuroplasticity, interception, mindfulness, meditation, communication, feelings, anxiety, self-talk, and more.
I had this “Aha moment”. It was like a missing piece in the puzzle that you’re trying to complete for years. All of a sudden I could see crystal clear why I’m having all those issues with weight. I was using the food as an escape route from any emotional discomfort
It was like an ice-cold shower. that’s exactly how I’ve lived my whole life. I was using food as an emotional blanket. That’s how I was raised by my parents. And that’s how they were raised by their parents, too. There was no official emotional education in my family. So nobody knew any better.
That’s why we’ve been struggling for years with losing weight. Any emotional whiff and I would end up scraping the bottom of Ben and Jerry’s ice-cream. Everyone in my family did exactly the same.
And regardless of knowing all the facts and data about nutrition, I still wasn’t able to make proper food decisions during that emotional storm.
Once the shit hit the fan, and I got emotional, all I was thinking was food. Just to feel good again. So how come knowing all this nutrition stuff didn’t help me?
Everyone knows that smoking, drinking, and overeating are not healthy. But people do it anyway. Because people make decisions based on emotion, not on logic. And when you’re high on emotions doesn’t matter how much data you know, it will all be crushed by your emotional brain.
My One Meal A Day Success Story
There are many success stories about doing one meal a day. When I started doing OMAD, I was already equipped with all the information about emotions, feelings, hunger, appetite, and cravings.
But I’ve never really experienced how does real, physical hunger feels.
So doing OMAD for the first time was like placing a cherry on top of the cake. I knew the theory, now was time for practice. It was like a scientific self-experiment.
I was using food journals to capture exactly what and how I feel. I was obsessed with knowing more about my own emotions. Soon enough I’ve figured out that hunger is not an emergency.
It’s just a feelings.
The same as appetite and cravings. I become more aware of my body’s internal cues like never before. I could easily differentiate what I’m feeling right now.
Is this a hunger? Am I really, really hungry now, or is this something else I feel?
When I was doing OMAD for the first time I’ve learned more about myself than from studying nutrition for several years. All I was doing was connecting the dots.
It was like watching a movie where you know what’s coming next. And once I started do seeing the results, that was it. I knew I’ve cracked the code. This 4-week experiment helped me to stay on track even after I’ve finished with OMAD. I’ve become more aware of my body signals.
And instead of counting calories, measuring food portions, counting grams, all I was doing is to listen to my body. There were two main breakthroughs I did during and after the OMAD that changed my life forever.
I’ve started to eat when I’m hungry.
I’ve stopped eating when I was no longer hungry.
That was it. I wasn’t measuring any calories or grams. I was literally relying on my own body signals. You feel hungry, eat. You feel no longer hungry, stop. So simple. And the weight started to drop. Why?
Because I’ve started to choose foods that are more satisfying rather than low on calories. It kept me fuller for longer. So I’ve eaten less.
I’ve learned about hunger, appetite, and internal body cues, and most importantly, I’ve immediately started to share that with my own clients.
Of course, I didn’t ask them to fast for a month. But I’ve managed to come with some simple habits that can help to mimic fasting, even if you’re not on an OMAD.
Eating slowly, food journaling, appetite awareness – those are all practical skills that teach us how to listen to the body cues. That’s when I had another AHA moment.
Because all my clients, who were in a similar situation to myself, that initially couldn’t see the progress, now all of a sudden started to see results first time in their life. It was amazing to see.
Basically, it all started to make sense. And the best part about it?
I’ve stopped giving advice to people on what to eat. Instead, I teach them how to eat. This way people stay more in control and they don’t feel like they’re dieting.
Like one of my clients, Frank. By the time you’re reading this, he lost 30-pounds just from eating slowly.
He said that the hardest thing was to get rid of the deep-rooted belief that eating “good” foods is the only way to see results. And once he did that his weight started to drop.
Instead of counting calories, he was stretching his meals and started to worry less about the food. So he stayed full for longer. So he eats less.
This is the exact checklist that Frank followed.
Eating slowly is the best single tip I can give to do OMAD in long term. Use the checklist above.
You can print it and have it handy with you, or you can keep it in your folder for easy access. Once you get started, after 2-3 weeks you WILL be doing all the steps automatically.
If you’re experimenting with OMAD, great! Use that checklist and apply. If you’re not experimenting with OMAD, great! Use that checklist and follow the steps. It will help you with your results regardless if you are doing OMAD or not.