How to Lose Weight and Get Ripped Eating One Meal A Day (OMAD Diet)

Fitness Trainer Al Kavadlo shares how and why he eats one meal a day.
Get Al's free fat burning guide here: www.fortifytraining.com/get-s...

[@ThrottleTherapist]

I cold turkey started OMAD about 3 weeks ago and I freaking love it. I’m more mindful about eating healthy and there’s no easier diet/lifestyle than just eating 1x a day and not thinking about food for 24 hours later.

[@ujjvalw2684]

hows it going now

[@ThrottleTherapist]

@@ujjvalw2684 Hello, sorry for the late reply. Started at 216 and I’m currently 195. No restrictions in my diet but I do try to eliminate sugary drinks as much as possible.

[@ujjvalw2684]

@@ThrottleTherapist yeah mate I started 2 weeks ago and I can already feel my belly fat going away (I do some excerise aswell)

[@thebigmann81]

Have the runs cleared up yet? Normally that can last 3-6 weeks depending on the person. Love 90% but definitely don't love the runs😂😂😂

[@katra777]

@luemart87 still going strong?💪

[@eazymackintoshatg2739]

3rd day on the OMAD diet and I can say my energy has been through the roof. It’s tough but I will stay disciplined.

[@mr.uniqueyt6125]

Hi, there I'm curious if you could tell me a few helpful tips during OMAD, Thank you in advance have a great rest of your day!!

[@criwery]

The first few hrs literally checks your patience and discipline. Once that passes you get a sense of achievement and motivation to stretch up the fast for as long as you possibly could. Eating after hitting your Max fasting potential feels like a big treat from God. I've also started trying OMAD and before every meal i thank God for making my body so capable. I feel grateful

[@criwery]

​@@mr.uniqueyt6125start with 16:8 IF, go on stretching everytime you're fasting. Trust me your body is way too capable it's just the mind being the barrier. Move to 18:6 then to 20:4 then to 20+ hrs. Eventually do a 24 hrs food fasting. Don't just jump right away to OMAD if you haven't tried fasting before. I usually have a lot of water & black coffee Distract yourself from food, keep yourself busy.

[@varsitystudents5276]

Hey update us

[@JIHAT.micah_]

​@@criweryeating after long period fasting, is trully felt like blessing, i also feel more grateful for my meal😭

[@mgi2527]

Dude. This is 2023. There's nothing weird or crazy about this Congrats on the discipline and progress. OMAD is the best

[@twassell25]

Hes not wrong. Ive done OMAD for 2 years, lost 200 lbs. When i get to eat, the meal is so much better than when i ate 3x a day. It tastes so amazing.

[@icangbelang527]

Some people needs energy throughout the day, while OmAD suits one guy,it may not work for others, just find whatever works for your body and activity levels

[@penelopepitstop7748]

Absolutely agree!!! Doesn’t take long for your body to adapt. I don’t tell ppl - most ppl in the West are obsessed by food this is too much for them. Also very convenient..

[@thebigmann81]

I live in the west I would agree for the most part. Now there the gym goers that would probably be able to stick to it but the majority don't even exercise

[@MissAuthentic888]

Yes obsessed with stuffing their face 24/7 at work or school ppl are always asking what are you eating for lunch… I’m like oh nothing 😂

[@samfiorenza1207]

@@MissAuthentic888 bro I know. People always ask me at work if I have any food. And they think I’m crazy for not having any 😂

[@oneanamoly]

Facts!! Most americans are addicted to food@@MissAuthentic888

[@jamesmcluvlee]

World. Not west.

[@jarvisbowen1224]

I failed omad yesterday but I’m doing strong today it’s 12:31 as I write this.

[@kissmyaxe9]

I hope you are doing well!

[@chshrivardhan]

Trust me , I’ve tried all types of fasting like intermittent and Omad etc but I failed more than 20 times but still I don’t give up and start fasting with a fresh new start and motivation

[@bittun1607]

I love it. I can focus better during the day. No thought of food at all. No bloating feels light and dinner tastes good.

[@anonymoussource5344]

I have to agree with you; I’ve done this before and I feel exactly like you say.

[@TheOzarkAOD]

I've been doing the same for about 4 or 5 years now, I also weight train 5 days a week and now in my late 30s I have a 6 pack for the first time in my life! I'm toned and have more lean muscle mass than ever before..OMAD is awesome!..plus I get to eat RIDICULOUSLY large dinners as a bonus too haha

[@motor96]

how to you get enough macros?

[@Xabbiii]

What time is your dinner?

[@TheOzarkAOD]

@@motor96 the ridiculously large dinner I mentioned hit all my macros (500g of extra lean beef with over 2.1kg of stir fry veggies, then 160g of dry oats mixed with water and a banana)..I track them very closely too

[@TheOzarkAOD]

@@Xabbiii I eat dinner very early haha, like 4:30pm and eat for an entire hour

[@juanfernandocastroreyna478]

​@@TheOzarkAOD Its or at least feels like a medieval feast or a good big ass meal after the hunt of the day to our primal ancestors.

[@robertwhite2449]

I'm heading this way, although I prefer the big meal at lunchtime. I find going to bed light and slightly hungry gives me better sleep quality

[@me3899]

That's interesting re your sleep, I love my before bed snack but always wake in the night.

[@SiimKoger]

Yes, I also prefer not eating few hours before bed. If I eat before sleep then I will be super hungry in the morning.

[@6PackTo6Figures]

It’s your digestive system that’s getting a nice break so you sleep better.

[@gggf4766]

its good to fast so ur stomach have time to rest

[@ItsWhat__]

Why do animals always sleep after eating ?

[@annapavlova9711]

I was on carnivore omad for 18 months and was thriving. During Covid ate crap and now doing OMaD again. I am so grateful I’ve found this way of eating to treat my severe depression

[@Chedda3000music]

It’s amazing how quickly your body adapts to any schedule. It’s hard in the beginning but it gets easy. And he’s right, when it’s time to break the fast, you appreciate the food more and it just tastes so much better.

[@criwery]

After I'm fasted for 20+ hrs, your 1 big meal feels like a gift straight from God. I've started appreciating food so much more. It feels like a reward of you 20hrs disciplined fasting. Now I've started praying to God before eating my first bite.

[@MilkAtTheDisco]

Started omad AND keto last week. I hardly think of food, my bloating is gone. I have a lot of energy!

[@Aaron-ii2lq]

Just drink milk at the disco

[@ShahK-oh6ip]

How long did you do this for? Did you see results?

[@MilkAtTheDisco]

​@ShahK-oh6ip did it for 2 months and lost 40lbs. I got pregnant immediately at that point so it feels like a waste but it worked, and I miss it so much (can't do it while pregnant)

[@ShahK-oh6ip]

@MilkAtTheDisco oh my goodness 40pounds well done! It's not all a total waste as you have experience first hand the benefits of doing keto & omad. Definitely do not continue during pregnancy! Congrats!! What meals did you have? Did you calorie count the omad meal... xxx

[@soyjusthyn7850]

So true man, food has never tasted better than when im doing omad or 18:6 IF

[@tommymatches]

You're absolutely correct. I started with one meal per day since last year. And yes, it helps me a lot.

[@patrickanderson5927]

We had a Rib-Fest here a week ago and that was my best jump off to starting OMAD. Only been a week going so far but it has really given me way better energy, I do enjoy the food more when I eat, I lost already 8 lbs (partially waterweight the first couple days), and now feel like I have so much more time in that day and the energy to actually do things I want! I can do in a day what I normally took a week to convince myself to do. Most enjoyabe way of eating for me so far!

[@salvatorefazzino5697]

I have been doing OMAD for past year, I can feel your enthusiasm!!!! It’s a great way of life!!! It’s the best discipline your body will ever love!!! ❤

[@alinap.7298]

How long does it take for things to normalize, and for hunger to go away or at least get used to OMAD?

[@akiraofa]

​@@alinap.7298 1-2 weeks

[@salvatorefazzino5697]

@@alinap.7298 it took me approximately 1 month worth of discipline, I had a sweet tooth!!! Lots of cravings!, eventually they subside bringing you the stage of ketosis that your body will be adapting and craving it eleven more….. your body will love you!!!!

[@Brikapri]

Yea I’m doing omad now and I usually eat around 1pm everyday and eat until I’m full so I feel full the whole entire day. Eating earlier in the day helps me because it somehow makes it easier for me to get through the day since I can look forward to breaking my fast the next afternoon. Also, in the past when I used to have my meal at 5pm I’d be hungry as hell!!!! Sometimes I’d fall off the wagon because I just couldn’t wait until that evening. Now, Omad is just child’s play, I’m looking to get used to the rolling 72 hour fasts, Im currently doing rolling 48s and just settle for omad on my lazy days.

[@NT101-]

I've been doing this for 5 weeks and I've already lost 11.4 pounds would recommend

[@jaefrmdacap]

Down over 15 lbs in 9 days so far. Of course I’m training in the gym as well. Going to keep going for more

[@LeanOnFruits]

How’s this working out for you? What did you eat in your one meal?

[@jaefrmdacap]

@@LeanOnFruits I’ll be honest. Life got in the way so I had scaled back for some time but now I’m trying to strengthen my mind to get back to doing it religiously. Being transparent, it’s tough to get back in it but I know the result first hand so it’s a matter of just doing it

[@LeanOnFruits]

@@jaefrmdacap I feel you bro!

[@RandomPerson-ui3xv]

15 pounds in 9 days biggest cap I've seen 💀

[@jaefrmdacap]

⁠@@RandomPerson-ui3xvwhen you’re over 350lbs, it’s not. Try again.

[@victormanuelpolanco922]

Not weird at all. During confinement I started eating two meals per day....to this day!. Honestly, I sometimes go by just one meal a day and my energy levels and brain awareness is sharp as a kitchen knive. When in a given age, I'm 53 now, just the right amount of food in the least possible amount of takes does way better than spending all day eating .

[@itsfissy]

I do omad. Which means 24hrs of fasting until the next meal. I eat at 8pm everyday. I eat whatever I want in that one meal at 1500 calories and it’s great. On some days I find myself starring at the clock at about 6-7pm or my stomach starts to rumble at around that time but I just wait it out or distract myself and it’s fine. Really Not that hard, but it’s great because over anxious people get to straighten the over thinking that comes with dieting usually and allows you to be free in away of mental state on dieting. It’s cool knowing I only have to worry about it at 8pm, once a day instead of weighing out different foods and portions of random Snack throughout the day and having to log it. It works.

[@minab8777]

OMAD absolutely changed my taste buds which was an unexpected effect. When I started the diet I also started cooking b/c I couldn't get a good enough meal eating fastfood that would keep me full and not vitamin deficient. Anyway I guess the combination of waiting to eat and eating at home totally changed the way I taste fastfood and junk food. I used to LIVE for McDonalds chicken nuggets and fries but about 9months into doing OMAD I actually didn't want it anymore. Like now when I think about it I'd rather not waste my meal on that food b/c it just doesn't have the same pull it used to over me and I feel like I could just cook something at home that'd be better (and i'm not one of those people recreating fast food- i cook what is easy/quick- airfried meat and veggies or a salad with cooked meat etc). I used to binge on cheeze- its but I had some recently and I just don't want to eat them. They're just aight. Let me tell you this is such a huge benefit to a binge eater like myself. NOT WANTING the foods is the solution I needed. And fasting saves so much money!!

[@mercyandiewealthisonajourn5243]

I love this comment. It gives me hope.

[@tuffstuff7273]

Hes right, all our life we just keep shoveling and shoveling food down our beaks and feel like crap and health deteriorates. 1 meal a deal gets everything back on track

[@abhishekbhowmik1686]

Super like. I have been following the same pattern over the last couple of years i feel much better health wise. Thank you Al kavadlo.

[@BureauATF]

I started doing OMAD by accident. I used to work at a job that let me work through lunch for overtime, so I started eating less. Over a few years I just started eating later and later until I furred out that I had inadvertently trained my body to go linger without food. I started pushing it and now I literally don't get hungry until around 4 or 5pm. I'll usually eat dinner and then have a snack about an hour later and that's really all I require to feel fine. it's not even a chore anymore.

[@NewAccountWhoDis]

Break the sugar addiction and OMAD comes naturally.

[@GoodFellah_22]

🎯💯

[@vs4571]

Well that’s one way to do it. And better for us older men 37 & up. Eating big and frequent is for young people. Intermittent fasting and smaller meals less frequent meals is better for longevity. Easier on the body and good to give your GI a break. Don’t worry folks, you’ll be ok and won’t die or get skinny if you skip a meal.

[@km3455]

I’ve been trying OMAD the past week. I skip breakfast & dinner but have a heavy lunch at around 3-4pm. I find it hard to sleep if I take a heavy dinner. I also snack on fruits or nuts if I get too hungry & start getting cravings for unhealthy stuff.

[@mmacenter]

Get a protein bar with coffee or a protein shake.

[@mikeb598]

hahahahahahaha. So it's NOT one meal a day but it sounds cooler to seem like ur being extreme. got it.

[@Karan-nf4gb]

Just starting this today, trying to do it till the end of the year. Let’s see how I feel 🤟🤟 The pain of discipline or the pain of regret

[@0scarm19]

I started eating one large meal a day for past 2-3 years lost 95lb since‼️ drink nothing but water (ever so often beer , juice)

[@alinap.7298]

Have you been able get down into your BMI weight range? That’s where I’m stuck. Losing weight at the beginning was easier.

[@Niketufff]

I just drink my protein shake in the morning and have a protein bar for snack incase i get hungry and between 4-6 pm i eat a big salad with grilled chicken and avocado etc and obviously i workout before eating

[@mikeb598]

so its not OMAD

[@philsorensen6277]

I tried OMAD keto and got ripped in three months. I felt so great. But, it did eat up some muscle and skin was slow to shrink I think next time I will incorporate carbs on OMAD and eat more. 😊 The most difficult step on OMAD is slowly moving the eating window so that you finally get to the point of eating once/day. Don't go OMAD overnight. It will be disastrous. Minerals and hydration are also a major key to success. Go for it!!

[@Misslyn1591]

This is what I do now. now I’m on my 2days I really like it I feel more energetic and gosh the foods just taste so much better when you eat. 🥰

[@jsaintr.i.r4018]

I have been doing this for 5day's Now 😀 Too boost MY Health and immune system 🙏 and I Found You Now saying this 😁 Ain't gonna Go back 😁 I'm 50years Now and I'm going to get Ripped like YOU 😁😉 Thanks 🙏 Keep on inspiring 💪🙏💚 Peace and Love from Norway.

[@Shaahincheyenee]

I needed this. Getting back on OMAD now. Lets go🎉

[@brimac58]

You are spot on……love the advice.👍

[@localfatty4364]

One of the many secrets of life. I love that we are relearning our ways

[@dadruns1]

I started IF in 2018.....OMAD for about 2 years now. I feel great.

[@georgebecker1191]

I completely agree! I have been doing omad for a little over a year now.

[@JoseMedina-vr7sl]

This is what I do aswell, they call it The Warrior Diet for a reason

[@kbkesq]

You definitely look leaner. Well done! Do you ever get your labs done? And what about a coronary calcium CT score? Would be really interesting

[@Kevin-io4qm]

Make that meal mostly carnivore, high fat, adequate protein and you are GOLDEN

[@billdeutsch2548]

Al, at 59 I am trying to level up my routine with single limb and balance exercises. One arm pushups, pistols, crow pose ... Aside from repetition and progression, anything you recommend to get the body used to working while unstable/off balance?

[@HappyEarthMan]

Do you answer questions in the comments? I have a question. Thanks.

[@emmettegamble3184]

I've been eating one meal for 5 years now. And I feel absolutely wonderful. I went from 215 lbs to lean 191. 💪🏾🙏🏿😊

[@nechtuazon]

This is so true.. I’ve been eating omad and that’s why I’ve been losing weight lately.. I came here looking for someone to tell me I’ve been doing it wrong for eating it during dinner. 😂 Nice to know

[@iss8258]

how do you schedule workouts? how much kcal is that one meal to keep your muscle? and are you on TRT ? thanks

[@krystalricciardi7776]

How to do you structure your workouts while fasting? Do you workout while fasted? After you’ve eaten?

[@Panndiita]

work out first and after that eat the meal

[@joekil8374]

I've done that same thing for about 7 years as well. Everything he's saying is true!

[@rockinmoxie2]

Lemon in water, hot or cold helps with the cravings

[@rayj.9568]

Yes. I just make lemonade minus the sugar. I squeeze four lemons per quart of water. Drink this throughout the day.

[@mazakmarson4496]

Id read a book from you AL on that topic :)

[@J01123]

Ok Al, going try to ease my way into this new diet so I can lean out heading into the fall/winter grind where I normally pack weight on. Currently do 2 meals a day.

[@aquahero]

Good idea

[@MrBryanHack]

The next level is I eat 2 big meals every 3 to 4 days, with exercise and everything i love it i cant imagine how i ever ate any other way

[@apolcraze]

5 years ago I started eating one meal a day mostly at 4 pm n yes snacks a fruit sometimes no breakfast just coffee or water. I’m 47 now I don’t do exercises but I lost belly, back n lateral fats, loss weight from 66kg to 58 kg. It feels light n great!

[@ridrickable]

Thx a lot..

[@MartinezRE1]

I’m with you Bro, I only eat 1 meal

[@pzshi]

I only did this when I was working remotely full time during the pandemic. Ironically because I had access to food all the time I felt more comfortable doing it. But when I was forced back into the office, I went back to three meals.

[@risen7913]

QUESTION? I work out at 8am, when would be the best time to have my meal? Thank you.

[@thorshiddengym]

Let that hunger build up. That truly makes the food taste more amazing.

[@SirGregg]

getting through the hungry is the first hurdle.

[@goat2503]

Been doing this for over a month, I find it definitely works for me, I’m able to easier put myself into a caloric deficit to lose weight also.

[@Edt5814]

I also do OMAD but I do it for breakfast before work. Hunger before work can be distracting. But hunger in the evening is fine because I’m not doing anything important and I can just sleep through it. Ideally I would like to have my meal around noon or early afternoon but it’s not practical for work.

[@donmariasdiycabinlife8848]

This is exactly what I do at 58. I’ve stayed lean and for compared to many of my friends!

[@shorinryu9713]

Hi Al, aside from pull up/chin ups, is there any easier exercises using calisthenics to target biceps?

[@alkavadlo]

Bodyweight rows aka Aussie pull-ups

[@VTS_99]

💯 true I did this and as well I was on 14 day water fast

[@dallasnoble8329]

Same, loads of energy , drive & productivity, but because my job is physical I eat 2 pieces of fruit too just for a energy pick up half way through my day

[@TheAnalyticalObservers]

I do the exact same thing, and have been for a year now, and my gains, and fat loss are through the roof. Also I'm 40.

[@mitchellconner2952]

I done OMAD last year for a couple of weeks and the weight fell off me after 5 days and I didn’t even work out i felt amazing all the time and I didn’t even workout day 1 today going strong so far !!

[@darkmagician7857]

You're lean just from OMAD? I got to try this, hoping to go from 176 to 140-150 maybe 130.

[@salvadorramos3370]

I was trown in to OMAD, had an accidenf and fractured my knee, taking tramadol made me lose appetite and so that got me in to OMAD, on April 8th i was 263lb today May 5 im at 238lb. I cant exercise or walk and just having 1 meal is making me lose weight. I do eat something like meat that has fat in it. Keeps me full until the next day.

[@theWACKIIRAQI]

You’re the man

[@cobraspottedwolf8791]

I did 16/8 for a week now I'm omad and loving it. I'm 250 and 6'2" gonna get to 210 is my goal

[@joshualittle877]

I do OMAD and intermittent fasting on the days I do Cardio running and swimming because I find for thoe workouts I'm better fasted. On the days I lift I have some non sugar steel cut Oatmeal with organic berries and Protien Shake then I eat a good meal after my Workout.

[@supernothing77]

I started eating cold turkey and haven't looked back

[@jeffkrebs]

As much as I would love to do this, I'm worried about over eating during dinner. Tried intermittent fasting until lunch. That was easier and I'm mostly vegetarian no dairy

[@MoistyQc]

omad is life changing i went from 192 to 178 in weeks

[@edgarmagallon3856]

Can you still do this if you train early in the morning?

[@Godddson]

I eat more than one meal but eating later kn the day definitely help me lean out

[@yoellopez82]

How did you retain and or build muscle?

[@JPChua-ob1ki]

i like this guy!!

[@Frankentoane]

What time do you workout when having a meal at 5pm?

[@venturadiaz2296]

Congrats amazing

[@hikedayley9309]

How many calories are you consuming with OMAD? Controlling insulin spikes is the best way to get rid of body fat.

[@DeeShee-eo1up]

The discipline he had must be crazy

[@misterringer]

I've tried it. Unfortunately I have a bottomless pit stomach so I can eat a daily caloric surplus in a single meal. Now I just eat a balanced meal twice a day. Losing fat and have plenty of energy for my workouts. For 99.9% of us, it's still calories in/out. Finding a way to manage that looks different for everyone. OMAD is certainly a good option for some.

[@Polemic-2525]

My question is what time do you go to bed & what time do you wake up ??

[@user-rn3fz9xe5v]

I've caught myself doing this lately with not eating until late morning or totally skipping breakfast. This also makes you a good bit more selective on what you do put in your body.

[@charles-hr7ir]

It's true. I've done it for years . More energy at work . But when the meal comes at the end of the day its a good one . And your body addaps.to whatever you do , try to change back to 3 meals a day , I need more food . For energy and still less energy compared to 1 meal a day

[@MR-yp7mu]

Problem is fitting 3000+ calories in one meal. There is a limit to a volume of food I can eat in one sitting.

[@robertwhite2449]

Why do you need 3000 kcals? Are you in the marines? If you really need that amount then adding lots of good quality fats is the way

[@MR-yp7mu]

@@robertwhite2449 It is my maintenance level. If I eat less I loose weight. Yes, I eat fatty foods such as nuts, hemp seeds, flax seeds, chia, avocado etc., just not in a single meal.

[@Condred]

This video seems to be about weight loss though, not bulking. Someone eating 3000 calories isn't trying to lose weight

[@MR-yp7mu]

@@Condred 1. No, this video is about eating one meal a day, not about weight loss. 2. No, eating 3000kcal a day is not bulking for someone whose maintenance level is 3000kcal. Person will actually lose weight on 3000 kcal if maintenance level is more than that. 3000kcal is not that much for somebody who doesn’t seat on his/her ass all day.

[@mirrorcat2784]

You can also drink a smoothie with proteïnes and healthy veggies en fruits in the afternoon. Then 3 hours later big meal. At least that what I do. Maybe it’s not really one meal. But it does give you a good amount of nutrients

[@tonygicz8]

I've been doing omad for 2 weeks and I'm stuck at 180 I've been stuck at 180 i workout 3 to 4 days a week. Can anyone give some advice on what i should do.

[@carlobuonomo4186]

Me too and I love it

[@dusty1987]

How do you get enough protein

[@HowieTesla]

How do you retain muscle mass?

[@littleiodine9480]

Smart Man!!! 🎉

[@georgesmith3022]

how are you going to take all the calories and nutrients from one meal only? it's impossible if you want to bulk, maybe only for cutting

[@SandraGarcia-lj3bd]

Te creo , es cierto.

[@joejen7]

How much protein can you stuff down in one meal?

[@manuelanacleto6509]

For me, not eating is the easy part. Hard part is eating all the food in an hour or 2

[@Panndiita]

just eat real foods until you are saciated, it is nod bad, but only if you eat healthy foods, like chicken and vegetables, maybe lentils as wellm and avocado