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Haven’t started OMAD! I just didn’t know how many calories per the one meal?
My eating window is about 8-9 hours and I get 1600-1800 calories
I feel great and have lots of energy and feel better in the gym so maybe I just stick to two meals a day
It is proven that consuming regular meals and snacks at a caloric deficit. WILL slow down your metabolism. This is why MANY people fail at CICO type diets. The body will go into starvation mode.
This is not the case with IF and OMAD. The main difference is lower insulin levels and the retention of lean body mass. Research shows that metabolism is preserved and even increased during longer fasts.
Quote:
Intermittent fasting (IF) is a term used to describe a variety of eating patterns in which no or few calories are consumed for time periods that can range from 12 hours to several days, on a recurring basis. Here we focus on the physiological responses of major organ systems, including the musculoskeletal system, to the onset of the metabolic switch – the point of negative energy balance at which liver glycogen stores are depleted and fatty acids are mobilized (typically beyond 12 hours after cessation of food intake). Emerging findings suggest the metabolic switch from glucose to fatty acid-derived ketones represents an evolutionarily conserved trigger point that shifts metabolism from lipid/cholesterol synthesis and fat storage to mobilization of fat through fatty acid oxidation and fatty-acid derived ketones, which serve to preserve muscle mass and function. Thus, IF regimens that induce the metabolic switch have the potential to improve body composition in overweight individuals. Moreover, IF regimens also induce the coordinated activation of signaling pathways that optimize physiological function, enhance performance, and slow aging and disease processes. Future randomized controlled IF trials should use biomarkers of the metabolic switch (e.g., plasma ketone levels) as a measure of compliance and the magnitude of negative energy balance during the fasting period.
My recommendation is to keep carbs low and aim for a true fast, no snacks. Only non-caloric drinks during your fast like coffee and tea. If you can swing it (it may take some time to fat adapt) exercise WHILE fasted. Eat till you are satisfied and no need to count calories. Your hunger and cravings will disappear and you will automatically consume less calories. No need to concentrate on the actual number.
gguerra wrote:
>> Eat till you are satisfied and no need to count calories.
That's what I did. And what happened is that it took less and less to fill me uo, ironically. I do OMAD and am starting to fast three days a week from after breakfast (my OMAD) on Monday until the morning meal on Thursday. I want the benefits of autophagy. What I eat is plant based: no eggs, dairy or animal foods.
People say they "can't" go without bacon, cheese, etc. This is not true, IMO. It's a choice.
Even though I'm always on on low carb, I eat bacon infrequently these days.
Eggs and cheese are tougher because I use them for "fillers".
Eggs can easily be substituted in baking (soaked ground flax seeds, mashed bananas, applesauce), but hard boiled, no. Scrambled eggs can be substituted with scrambled tofu, which is pretty good (lots of veggies). The soy bacon doesn't really stack up, but the MorningStar breakfast sausage patties are better than the real thing, IMO, in just the same way that Vegenaise tastes much better than egg mayonnaise.
Vegan cheeses were not very good for years but have improved significantly. Consumers should be aware that dairy cheese has a substance, meant for calves, which is addictive to humans. Companies load it into everything in order to boost sales. See: Casein.
So, the current state of the market in these things is that some are better, some are not quite there yet. But all the substitutes are better for the animals, human health and the environment.
So I started around August 20th and on November 10th (80 days) I hit 192. Been hanging around 190-191 the last few weeks. So I easily dropped 30 pounds in 80 days.
keto for life!
I want to get down to 188 before Thanksgiving. I think I can do it.
You also have to eat your necessities everyday to keep ketosis working optimally. You have to eat 60/40, fats to protein ratio. The fats and proteins must come from good sources too. When you eat bad fats and gmo meats the body has problems digesting them. I know some folks think that going out to eat steaks and chicken is keto but it may not be. When you go out, many places use bad oils like corn or soybean oil. Ethnic food places are very bad for keto because often the meats have sugar and soybean paste added for flavor. Then lastly, there is such thing as eating too much fats and not allowing the body to burn your own.
I got past the plateau the last couple days. Only thing I did different was cut out two tablespoons of peanut butter at night( was doing two tablespoons organic no sugar added twice a day for good fats)
And on work days trying to do at the minimum 15/9. And maybe drinking one less cup of coffee which cuts out a tablespoon or two of heavy whipping cream (45-90) calories
I count calories carbs protein and fat. I’m usually around 60% 35% <5%
202 this morning so 20 pounds in about 6 weeks
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