Questions about OMAD and IF

(karen) #1

Has OMAD been shown to be better for you than a small eating window? I’ve been going with a 1:00-5:30 window that’s basically lunch, dinner and nibbling (on fat) in between if I’m hungry. When I’ve eaten a really satiating lunch I’m not really hungry at dinner but I eat anyway because I don’t want to extend my eating window. This doesn’t seem optimal but I’m not sure snacking is a great idea either … how is everyone else handling timing?

(Allie) #2

If you’re not hungry don’t eat. Chances are the next day you’ll be hungrier so it’ll balance out.

(Sara ) #3

This is where I’m struggling too. I eat lunch at 12, dinner at 5 and maybe snack on seeds in between if hungry. Lunch is filling and by dinner I’m not that hungry and eat anyways. I could go without dinner but then I worry I’ll be hungry in the morning. I’d prefer my OMAD at dinnertime. Not sure how to transition. Just force a fast until dinner one evening and then maybe it’ll balance out?

(Ron) #4

Both of you suggest that you eat lunch then dinner approx 5 hrs later, yet mention that you snack on seeds or something in between. While you are maintaining a good feeding window, your snacking is causing insulin to rise during the whole time frame. When you eat, insulin raises (spikes) and then reduces back down. The goal is to keep insulin low as much as possible but by snacking you are not giving it enough time for reduction so it is staying high threw the whole dedicated eating window. Not good.
I would suggest that you eat more at lunch so it carries you thru to the dinner meal. This gives insulin time to stabilize.

(Katie the Quiche Scoffing Stick Ninja ) #5

Good question. I’ve been wondering this myself.

#6

I started exploring this because of my ease at OMAD & IF,which was co-existing with a lot of stress I was managing, and a feeling that the stress was also on a primal level and I could be sort of in a rut and possibly at risk of malnourishment, because of having trouble getting enough protein in me from OMAD.

And when I learned Ginger reduces cortisol, I started supplementing daily, on a mission to facilitate hormonal balancing and belly fat recomposition.

THEN I soon learned from the anecdotal experiences of various longer term keto women’s writings, and the work of Dr. Fung and Bulletproof’s Dave Asprey, that there seems to be a physiological advantage to TMAD for many females past our twenties - two meals a day - within a small window - comprising of two insulin spikes, calming the body, and helping it recompose faster.

It’s particular to females and even moreso for midlife females - related to stabilizing cortisol levels. Because regardless of whether we have offspring or not - the primordial biology needs to know we aren’t “starving” - and for many of us it tends to be extra protective and starts storing fat or holding water if it thinks that. Two meals a day (not snacks, well balanced keto meals or smoothies that have a ton of nutrition in them) seems to work better for many females aiming for quicker body recomposition - actually speeding recomposition and the water cycles of the body due to less cortisol! There are some females it doesn’t work for, women who do really well on longterm OMAD - Asprey reported that about 20% of female endurance athletes he’s worked with. So, even in endurance athletes, some 80% recompose quicker with TMAD.

Since about month 8 of keto, being well established in a 100% fat adapted state, I started experimenting with this.

And I have to say that YES - it’s sped up recomposition. I lost 1.5 inches from each upper leg in the last 4-6 weeks, and my low belly has definitely lost fat! it’s pretty entertaining! TMAD is also helping me get more nutrients in, as I was previously having a hard time eating more than 30 grams of protein a day. Now it’s usually 60-70 grams.

However, once my schedule and location changes and I’m able to train more in physical endurance - I’m going to experiment with giant OMADs and see what happens, because OMAD is so handy for being able to enjoy all carbs at once, and eat super-foodies meals like Indian or Italian feasts. Apparently OMAD can cancel out negative impacts of higher amounts of carbs (Dr. Fung’s example is the Asian love of a nice bowl of white rice with the daily main meal - and they’re not obese, etc ) Higher meaning perhaps 100 net. However, I’m sticking to the TMAD magic for now :wink:

(Laurie) #7

Thank you! This sounds exactly like my problem. Could you please give me an example of what you might eat at your two meals/ Also, do you worry about the amount of fat you consume? Also, I work in a very social environment and “going out for drinks’ is a VERY COMMON situation for me. Do you have any thoughts on this?? Thank you

#8

You’re very welcome!

I start the day with a fatty coffee and 1 tblsp coconut oil plus 1-2 tblsp heavy cream (which is 1 carb but doesn’t seem to slow my progress at all!), and my Ginger supplements (which also have tiny amounts of carbs - but being as gingerols reduce insulin and cortisol I think it’s all cancelled out, apparent via my measurements :wink: )

Around 4 hours later I have my first meal - just eat typical keto macros, a huge range of meals depending on what I have on hand and where I am - as I’m a Foodie.

As the summer heat is coming back, my first official meal of the day is frequently now a smoothie w/:slight_smile:

25-30 grams of undenatured whey powder + cold water from the fridge + + coconut oil + 1/2 avocado + tblsp cocoa power + a few ice cubes + 1/3 frozen banana or berries + 1-2 tblsp erythritol + 1 drop Stevia (along with collagen powder a couple times a week - and if not using berries on those days I take a liposomal Vit. C, important for collagen uptake). All blended and put in a giant stein. At first it was daunting to put so many things into a smoothie, but it got faster. I first put in liquid, then dry powders, then top off with fruit and ice cubes. Doing it that layering way helps me remember everything!

I take more Ginger capsules w/ each meal.

After I reached 100% fat adaptation around month 6, it got easier to reduce my fat intake so as to allow the body to access its own fat. I aim for at least a tablespoon of fat per meal, but am not slathering a bunch of extra on, or eating fat-based desserts or fat bombs. But in my early months I sure did - it was necessary then.

Drinks are hard to do right without a proper meal. Maybe sneak in a supply of tasty salted macadamia nuts or raw walnuts or jerky/salami and some good cheese to have with your drink - avoid any and all sugary drinks (margaritas, liquers, sweet wines). If you’re eating food, a small glass of dry red wine - and only one.

There’s also a lot to be said for just drinking a virgin simple mineral water + lemon! Tonic water can have a significant dose of carbs, as its sweetened, etc.

Hope that helps!

KCKO%20avo

#9

P.S., also I’ve recently come to awareness that if I forget to take Ginger with my smoothies with the collagen + liposomal C I get a gassy sluggish stomach and don’t feel great until lots of burping has happened. :rofl: Liposomal C is super potent, highly absorbable, and anyway, am gonna start just squeezing half a capsule into my collagen servings. And, basically, everything is better w/ Ginger :herb:

#10

That’s what I did, and it was pretty easy since I’m already in ketosis and have suppressed hunger.

(Sara ) #11

This is all great advice. I’m wondering if OMAD is even a good option for me. I really like the convenience of it, and I can eat one meal and feel full for several hours. But I just can’t seem to tighten the reigns to fasting more than 16 hrs. I think part of the problem is that I am at maintenance with just a few lbs to go. So I’m struggling to find a balance of how much fat and food I need to maintain energy levels. I’m always tired and wonder if I get cranky due to fasting when I should be eating since I’m at maintenance and not tapping into body fat?

(Ron) #12

Good perception, always listen to the body. It knows whats best.:ok_hand:

#13

Thanks for this, I’m going to try it! How much ginger do you take?

#14

You’re welcome!

I’m considering it a lifetime supplementing for me now, for the most part - as is common with 50+ year old people in eastern culture. After I’ve reached year 2 of keto though, I’ll take less of it :wink:

Currently am taking 4-6 capsules per day - taking 2 caps w/ morning fatty coffee, and another 2-4 caps with other meals in my eating window. I keep a decorative jar of them on the kitchen table to help prompt myself to take them when I’m sitting there, as I don’t really like to take supplements LOL.

#15

That sounds doable! I’ll give this a try too. I only started in March and I’m already seeing a lot of progress with my blood sugar.

I’m with you on taking supplements. That’s a good idea to put them in a jar. lol Anything that helps! Thank you so much for your reply!

#16

I seem to have transitioned from OMAD (dinner) to OMAD (lunch). It just kinda happened. One day I wasn’t hungry at dinner and then found breaki wasn’t something I wanted either so I ate lunch, and the cycle has repeateditself. So sometimes its Dinner only for a few days, sometimes lunch. And other days I’m hungry so i eat. I avoid all snacks, putting an effort into my meals and trying to stay regular on the time that I eat, (if I decide to eat that meal, then i know to do so at either 12 noon or 5pm). I also found myself thinking that I need to eat rather than actually finding myself wanting to eat. So I’ve introduced a green powder which is made up of seaweed, spinach, various alae, etc etc. I throw in a few drops of my water falvorant which is just sodium - in total I’m getting 0.02g of carbs in that one drink but that’s what I start dinner off with. It has made a huge difference to my skin and sleeping habits. Unfortunately I now wake at 4am rearing to go… hmm… and most days I want to feel tired because in my mind I’m thinking surely I should be. But then 9pm and 10pm rolls around and I’m only then ready to sleep. Which i readily am able to do - so deep that I don’t hear the alarm go off, because you guessed it… I’m up before IT can wake me.
My supplementation used to be much more than now. And my restless legs have FINALLY stopped since the green powder.

(Mike Williams) #17

I have been doing intermittent fasting for a few months now. Mostly I have been doing 16:8 and 18:6. On occasion, I would sprinkle in a 20:4, 24 hour, or 42 hours. I have started to do omad last week. I was eating most of my day’s calories during my lunch break. Last week, I was able to eat my fully packed lunches without a problem. This week, it seems very difficult for me to finish my same quantity lunch as last week. is this a normal occurrence that happens in omad?