Interesting issue. I’ve been trying a TKD (targeted keto diet), where you (or I) eat carbs after a workout. For me, I do this only for body weight training workouts, which for me are about 1:10 to 1:20 for my “short” workout and 1:20-1:xx (as high as 1:50) for my “long” workout.
I may also use carbs if I go jogging, then do a lot of physical work around the house. I do this because my body weight workouts are the next day, and I found I could not have a body weight workout if I did not eat some carbs. That is, I had to delay my body weight workout until the next day. I did this several weekends in a row, so one weekend, no carbs = had to delay body weight training; the next weekend, had carbs = did not have to delay body weight training.
If I do not combine extra physical labor with jogging, I find low carb/keto does fine to replace the glycogen (or whatever it is) that I need to jog one day and do body weight training the next.
Back to the issue of “refined carbs”. The last 3 workouts, I’ve used a Japanese sweet potato for my TKD. Why? Because normal sweet potatoes cause me issues. Sadly, I had digestive issues with the Japanese sweet potato. Ugh.
I’d rather find something with more nutrition, but instead what does not cause me issues are these things (rice noodles):
These are also easy to make, and you can weigh them and get whatever level of carbs you want.
What I see pretty much everywhere is one item that does not appear to cause many people digestive issues, if you want to eat carbs, is white rice. I have also tried pre-made rice, but that did seem to cause a few issues. But that might be because it’s pre-made, and I really don’t want to try to get regular rice, as I only need a small amount.
Back to your original question, I personally have a hard time doing OMAD. I’ve been doing this in lieu of fasting 36 hours, because everyone is home now. But only 1 day a week. I workout in the mornings, which mean I can’t make it to dinner for OMAD. Instead, I do 2MAD most days.