Bother with Macros on OMAD?

macros
omad
if
(Eli) #1

Been doing Keto for about 2 months and OMAD for a few weeks. It’s great, I only need one meal, if that, a day.
I would really like to do strict keto, I haven’t cheated and make sure everything I eat is KETO approved but apparently you MUST do MACROS if you’re serious about keto.

I’ve read that there’s no point in tracking your Macro’s on OMAD because you will find it very hard to hit your goals or go over 20grams eating keto in one meal so don’t bother. What do you guys think? I’m fine with tracking, just don’t know if it’s worth it.

(Frank) #2

If your losing fat and getting closer to your goal why bother. When I hit a plateau, that’s when I would track so that I could assess what was happening more closely for troubleshooting. If your losing lbs just keep on keeping on. Just one Keto believers opinion.

(Eli) #3

Makes sense, thanks. I’m losing consistently but could be losing more if I was tracking… Never know.

(Frank) #4

I also started omad about 6 weeks in. Had consistent weight loss for about 3-4 months until I got within 10 pounds of goal. Loss has slowed waaaayyyy down and can be measured in oz per month for the past 2-3 months. Still going but slower as expected. I’m definitely tracking again to get a handle and come up with a game plan to tackle the last few lbs. I figure the more info I have the better. Data is power.

(Eli) #5

Alright, I think that’s what I’ll do. No point in changing something that’s working. Congrats on getting down to the final 10, I’ve heard that’s the toughest to break through. I’ve still got a little ways to go to get there but I’m sure I’ll be tracking myself very closely at the 10 pound wall.

(German Ketonian) #6

Many people don’t track their macros, OMAD or not. If you get the feeling for what your should eat and can listen to your body, you’re fine, no matter what. Part of the ide a of keto is to reset you hunger, craving, and sateity signals. I came to find out that my body now reliably makes me want to crave fat (what Phinney termed “fat hunger”). With tha confidence, there is no need to track, although I am on an OMAD plan and still track. I do it mainly for curiosity though (I am quite a data nerd).

(Eli) #7

Thanks for the reply. Out of curiosity though, how do you track your intake with OMAD. I would’ve thought it would be quite difficult to hit your protein GOAL with one meal. Do you take your recommended MACROS and divide by three to get a single meal MACRO? Just not sure how I would track it if I was going to.

(German Ketonian) #8

Nope, no issues here. I usually eat around 5pm. and I just track my salt intake prior to my eating window. Then I log my OMAD as “dinner” and just track what I’ve been eating. For me, it’s super-easy to hit my goals. I can eat 250+grams of protein in a single meal without issue. The same goes for fat (and carbs, if I’d wanted).

But this is very subjective, I think. I have a very healthy appetite and quite a large stomach. So my sateity usually sets in at around 150grams of protein, which is my upper limit in terms of protein. I always make sure that I hit my protein target first. The second concern is keeping carbs low, which comes naturally. Fat intake is relatively optional, is long as I maintain a fat-protein-gram ratio of at least 1:1 (preferably 2:1)

(Eli) #9

I usually enjoy a normal size dinner as my OMAD meal. It makes me satisfied and I don’t feel like I need to eat more. Should I be forcing myself to eat more to hit my protein goal? Is it worth it? And if so, what are the downsides to going under the recommended daily protein intake?

(German Ketonian) #10

Many opinion exist on the topic. I think you should at least have 80% of your lower protein limit. But you will find many people going for very low protein amounts. I position myself in the middle of Bikman/Naiman and people concerned about MTOR stimulation (e.g. Rosedale). For me, most keto calculator macros don’t aim high enough because I am active and need protein for satiation. So I make sure I hit at least 80g and max out at 150g, depending on my feeling and the food that I am eating. If I get 60g some days, I don’t sweat it, but usually, I get 100g+ if I listen to my body.

(German Ketonian) #11

But in general: If you do OMAD, you should be concerned with hitting your protein macro, because your fasting for 23h. This means your muscles are nurished by one meal and need the substance in order to maintain your lean mass

(Eli) #12

Ok gotcha. Thanks for that. Just one more quick question. Is there a certain way you can sneak in the extra protein needed without eating a lot more food or do you just get enough protein from the usual meals you eat?

(German Ketonian) #13

Getting in more protein is easy: go for tuna, other lean fish or lean meat, cheese and so on. I would refrain from using protein powder and supplements like that. I am also not a huge fan of highly processes, high-protein “snacks” such as beef jerky. Eat REAL foods, if you ask me.

(Eli) #14

Oh wow just looked it up and tuna has 30g of Protein per 100g, no carbs and a little bit of fat. Looks like I’ll be having a can or two with dinner from now on :slight_smile:

(Jane) #15

My oldest son has been doing OMAD for several months now without keto or macros or measuring, etc and has lost around 50 pounds. His weight loss has slowed down a lot lately, but that is to be expected. He had a lot more to lose initially and he is young - in his 30’s and was insulin resistant and the OMAD has helped fix his metabolism.

As far as the last 10 lbs… yep. Stalled out for several months and then started EF and got the last 10 off. IF has heled keep it off (so far).

(Jane) #16

I make my own beef jerky so I know what is in it and it is nothing but beef, soy sauce and spices. I agree with the store-bought crap - they put that in for extended shelf life Ugh.

(Katie the Quiche Scoffing Stick Ninja ) #17

I do OMAD and don’t bother tracking.
I’ve not hit a stall yet so no need to track to try and identify why I may be.

(Leigh Thomas) #18

I don’t count macros. I think you can be a little more relaxed if you are doing some form of IF.

(Ron) #19

I’m in the other group here and my OMAD is tracked every day. If I don’t I can easily eat a 4/5000 calorie meal daily. My satiety signal is still broken and I have binge ate for over 20 years so it is quite easy and I have to keep it monitored all the time. Hopefully my satiety valve will get better as time goes by but it hasn’t worked since starting keto 9 months ago.
And if your wondering how someone can eat that many kcals a meal, this sausage crust keto pizza is approx 5500 calories and I have no problem eating it in one sitting.
pizza

(German Ketonian) #20

Same here @mtncntrykid. I share your pain and large stomach/broken sateity signals. Had a 14,000kcal ketogenic feast the other day… ouch!