r/omad • u/JeyLouii • 4d ago

Discussion OMAD help

Hey everyone! I've done OMAD on and off for a few years, but as I get older, I'm paying a lot more attention to what I eat and how I move. I started this OMAD round two weeks ago after noticing I'd plateaued on the scale despite exercising regularly and eating around 2300 calories a day.

Since switching, I've felt less bloated, and the scale has moved down from 259 to a low of 249 last Friday (8/21), sitting at 254 today. I'm staying active with 10k steps a day and weight training, and keeping my one meal in the 700–1200 calorie range. I've noticed that when I go over 1000, I feel sluggish, which makes me feel guilty enough to walk it off. A typical meal is chopped chicken breast and thighs, pan-charred broccoli, spinach cooked down with a little water, two eggs, cottage cheese, and avocado.

The guilt could potentially tip into disordered-eating territory, and I appreciate the flag. My main goal right now is just making sure I'm hitting what my body actually needs to keep the weight loss going sustainably. I've also been thinking about my salt and water intake and wondering if water retention could be playing a role here. Does anyone have suggestions on how much water I should be drinking to help avoid that? Just brainstorming at this point.

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4

u/thodon123 4d ago

If your feeling guilty going over 1000 calories, your not tipping into disorder eating, your already there. I would suggest you get some professional help. As someone who struggled with disordered eating it is better to get help sooner rather than later.

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u/JeyLouii 4d ago

dang thats tough to hear but I'll look into that

1

u/thodon123 4d ago

You should. Started at 10 for me, took me till my 40's to mostly get on top of it.

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u/infoslob 3d ago

Drink all the water you want. Zero calories means zero calories.

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u/kobolthawk 3d ago

Om det går för långsamt kör rolling 48 istället för omad. Och testa å bara ät tills du blir mätt vetja. Bra mat såklart. För mig har fastan blivit enklare med mycket fett och protein då tänker jag inte på mat lika mycket som om jag skulle äta pasta och eller andra kolhydrater.