I’m doing OMAD 3 to 4 times a week 18/6 most other days.
My weight stall has disappeared and I’ve been fat adapted for months. I’m not tracking macros but I eyeball estimate my carbs to stay near 20g / day or less. Many days less than 15g or even 10g. When I do OMAD I estimate my calories are 45% of my normal day to satiety. What should my carb load be? 45% of 20g or is an occasional 20g OMAD okay.
Thanks
The carbs under 20g a day is not dependent on amount of calories. If you ate 80 calories a day, all from carbs you’d still be in ketosis. I’m not suggesting that you do that, but it wouldn’t kick you out of ketosis.
I agree - 20 grams is just a limit to maintain ketosis.
Macros do not work well with IF/OMAD.
The hope (if someone is truly fat adapted) is that if you normally eat:
on a regular keto day that then on an OMAD day you would eat:
and your body would happily go get the other 140 grams of fat from your body.
Simplistic but the point is that you would still want your 100 grams of protein versus just 45.
Not a doctor - this is my understanding of how this all works.
I guess as a byproduct of this, you want to keep it in mind for your meal planning. If you have some keto casserole you normally eat on your 2280 calorie days - you wouldn’t want to just eat a 45% portion on an OMAD meal - not enough protein (i.e. you might not want to just eat 45% or your usual menu).
I call it one feast a day, I pig out, but only put in food in a one hour window, and rest of day is only water. But i eat a pile of calories, and lose about 1/2 a pound a day, and i am getting close to target weight. this target is less than I was in my 20’s more than 30 years ago. this last birthday i did a multi day fast so I could eat the birthday cake i had 20 years ago.