One Meal a Day (OMAD) Diet | How To Do it Correctly!

The one meal a day (OMAD) diet is an effective way to lose weight quickly but is it right for you. You can easily overdo it by only eating one meal a day and pause weight loss if you don't follow the right plan.
In this video, Mike will go over the pros and cons of the OMAD diet and give you three different strategies to follow to make the diet work for you. If you want to learn how to lose weight and improve your health following the OMAD diet, this video is for you.
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#OMAD #onemealaday #intermittentfasting

[@MikeCola]

Next video to watch: What Happens to Your Body When Fasting for 24-Hours kzbin.info/www/bejne/b5arhmSsett2mtk

[@williampasternak942]

Mike , you have inspired me - I wrote down all you have said....I am on OMAD now and have lost 33 pounds in 5 weeks. I feel amazing and still have about 120-140 pounds to go. Everyone is telling me I look great. I haven't heard that in a long time. Keep the videos coming

[@MikeCola]

That’s wonderful William 👍. I’m so glad OMAD is working for you. Stay with it and let me know how you’re doing in a few weeks. Best - Mike

[@ENOUGH_BEST_SONG]

33 lbs??? In 5 weeks??? Isn't that unhealthy ? I need to loose 20 lbs in 2 months do I do omad everyday ????

[@SouthwardTwist]

impossible

[@ENOUGH_BEST_SONG]

@@SouthwardTwist Ozempic?

[@ayubkhan-ks2mv]

​@@ENOUGH_BEST_SONG no it is healthy cuz when you start omad you lose water weight at first. But after a month or so you won't see much difference

[@lenaabrams9981]

I love this one meal a day diet!! I love to eat, I eat what I want but only eating one time daily has help me lose weight and keep it off!!! Love it!! Thank you for all the great information.

[@MikeCola]

Hi Lena, I glad OMAD is working for you 👍. Have a wonderful New Year 🎉. Best - Mike

[@jeffjames15]

Great suggestions! I did OMAD for a month and lost 12 pounds. But then I felt pretty weak when playing basketball. So I do it twice a week now and feel much better.

[@MikeCola]

This adjustment Jeff 👍👍, yes you have to listen to your body. Best - Mike

[@vasudevakotti2894]

Excellent guidance for OMAD. Basically every individual should observe and listen to the body needs. I developed my own plan. In a week I do it for 5 days OMAD. Rest 2 days 3 meals. I also lost cravings for junk food

[@CelineNoyce]

This was a good video. I hate it when people tell me i should do OMAD forever. For me that is a set up for disaster. The MATADOR study showed that people's metabolism adjusted down when they ate in a calorie deficit for 2 to 3 weeks. Now it wasn't a lot but if you do it for 20 weeks at a time, it will be. The study recommended that you take breaks after 2 to 3 weeks and, they proved that people who took breaks lost more weight and kept it off.

[@MikeCola]

Hi Michelle, thanks for the information about the study 👍. Best - Mike

[@Shamusmusic416]

Sounds like you just need a few cheat days every couple weeks. Also, i find timing is important. If you time it so your ketosis state kicks in DURING the most active part of your day as opposed to when youre sleeping, the results come quick and effective. For me that means eating at 5-6 pm. Ive heard of people doing this for years, some just adopted it for life and they are perfectly fune with the metabolism slowing down because they are right where they want to be.

[@Untieabl]

Ive been doing the OMAD 1 week on 1 week off for a long time. Its what works for me.

[@MikeCola]

Sounds like a good plan 👍

[@mustafabaris9681]

I was doing intermittent fasting for years and finally switched to OMAD a month ago.. Now, I eat my meal around 2 : 30 pm each day and that is it..I am done eating.. In such a short period of time that I have been doing OMAD I can not even begin to tell you the amazing benefits that I have been getting due to OMAD ! I am not doing it to lose weight, I am 1.82 meters tall ( 6 feet tall ) and weigh 77 kg ( 177 pounds ) so I am definitely not doing this for losing weight, but for the life style aspect of it and for mental clarity through rock solid emotions throughout the day. That is exactly what I have been experiencing since day 1 of OMAD, feels like I am on ecstasy without taking the real pill ! Ever since I started OMAD, my mood has been rock solid, my sleep quality has improved dramatically, my energy levels have been higher and I have become less impulsive .. I wish I would have discovered this ten years ago, but I guess it is still not too late as I am 46 years old and still have more than half of my life ahead of me : )

[@mattc825]

Dude me too. Keep it up!

[@Silent_Control]

give your ideal omad diet here please....

[@leemanwrong]

You have to train yourself to eat a lot if you want to do omad long term. Having practiced it for a while now i can consume 2500+ calories in one meal with minimal effort.

[@MikeCola]

Sounds good Chai, if you can eat 2500 cal wonderful 👍 Thanks for watching the video 😀 Best - Mike

[@orenthalpowell6430]

Wht up,Coach Mike!!!! Your wisdom and knowledge of fasting have changed my life.Take care and much love

[@MikeCola]

Thanks, Orenthal... I really appreciate it 👍. Best - Mike

[@zinebbel7697]

That’s exact what Islam says and it’s optional: fasting Mondays & Thursdays twice a week religiously + scientifically approved. There is additional of three days a month when special moon state.

[@sustainf]

This is definitely works. Weekends 2 meals a day. Weekdays 2-3 hour eating window on OMAD diet.

[@MikeCola]

Keep it up! You're doing great 🙌

[@rosanataylor8985]

your OMAD can be a full course of appetizer: sardines 22 grams of protein or tuna salad up to 43 grams of protein main course: Meat and veggies and rice or baked potato-35 grams of protein dessert: yogurt bowl with cottage cheese and blueberries-40 grams of protein

[@ThatCologneGuy]

Just found his channel today. I really appreciate how he just lays things out...in one video, he gave his recommendation for one meal a day. I prefer that over all the inundation of details, promotions, and gimmicks. Also, you gotta love this guy's East Coast accent. I'm going to start my weight loss journey today. Tired of the roller coaster weight experience.

[@MikeCola]

Thanks so much, I appreciate it 👍. If you need any help along the way, let me know. Best - Mike

[@ThatCologneGuy]

@@MikeCola Will do, thanks.

[@kayjeanette8317]

I just started and was going on to 4 days. Doing 16 hour/18 fasted. I felt like I messed up today because I wanted breakfast lol but now that I watched this, I didn’t mess nothing up! I’m going to keep going this is good information I glad I found this video

[@MikeCola]

Thanks 👍... stay with it 👏👏🙌

[@hht6676]

I have lost 3.6 kgs in 18 days by doing omad and walking 8000 steps everyday

[@MikeCola]

Nice 👍

[@cjbenavides2335]

Love your videos Mike! So informative. Thanks for sharing.

[@MikeCola]

Thanks, for watching the video and the kind words 👍. Best - Mike

[@camillekale5566]

Great video and technique. I’m just getting back to working out after suffering a broken ankle hiking. My goal is to lose 20 1bs and I am starting OMAD tomorrow. I plan on taking your advice and doing OMAD for about 3 weeks then doing it only 2 days a week. Since I am back working out 4-5 days a week plus walking around 3 miles a day I should be able to drop the weight pretty fast.

[@MikeCola]

Sorry about the broken ankle. Sounds like you have a good plan to lose the weight.. you can do it 👍👍👍 Best - Mike

[@narndraws]

did you do it? how was the results?

[@NoName-ge6wc]

The hardest part of Omad is getting started. Once you do it for 4 or 5 days and get the momentum going it is possible. I usually exercise in the am when energy is high from the night before dinner. Drink my water up until lunch, take a Power Nap and then I am home free until dinner.

[@MikeCola]

Sounds good 👏👏👏

[@reebookerjpon4338]

This is the best video on this I’ve seen and it covers everything! Fantastic presentation as well

[@MikeCola]

Thanks 👍, I'm glad you enjoyed it! Best - Mike

[@diananguyen7701]

Thank you so much for explain so much detail , i’m trying to lose 10 pounds to do 1 meal a day 🎉

[@MikeCola]

You got this!

[@tenibrown5785]

How about doing OMAD Mon-Fri and then eating normally on the weekend (Sat/Sun) breakfast, lunch, a snack maybe, and dinner.

[@Clara-ke2wj]

That's how I do and am loosing weight

[@nihar4713]

Thought so a 20 hour fast will do wonders, a small protein rich meal 1 followed by a good large meal in a 3-4 hour fast , will try this

[@VacationingWithTheValentins]

This was a really great breakdown Mike 👍 Great Share!

[@MikeCola]

Thanks for watching the video 😀. Best - Mike

[@Gettingshredded1727]

I eat only wite rice, beans, eggs, beef and organ meat, watermelon, peanuts and coffe on my omad diet everyday, i do omad for 1 week and eat normal for 3 days then repeat. Am i doing it the right way?

[@jaselise22]

So glad I saw this video before starting!! I was definitely worried about not getting enough nutrients in 1 meal! Thank you for this!!

[@MikeCola]

Glad it was helpful!

[@brolicartrixing4111]

This is the best one I've run across. It's great along with about 80% meat

[@sambodyhere]

Thank you Mike. There is an incredible amount of information and motivation in this video. Even after losing 30kg in 8 months, i still feel there is so much to learn on how to lose weight. This video gives so many ideas and inputs and strategy that i am going to adopt in my weight loss journey ahead. Thank you.

[@MikeCola]

Thanks so much and congratulations on all the weight loss 🙌 stay with it

[@mjccmc82]

A year ago, I was 260 pounds. Last weekend, I did a 48 hour water fast and weighed 205 lbs. I have not weighed 205 since my 20's. I turn 42 this weekend. I'm an inch taller than Rocky Marciano, but my goal is to weigh 188 pounds. He looked lean and muscular. I take Super Beets, Fish Oil, Alive Multi-Vitamin, Magnesium, and I have a Protein supplement, which has 50 super foods. I blend it with Acai, frozen strawberries or peaches, a banana, and Vanilla Greek Yogurt. I also drink Bone Broth I get from the farmers market. For my birthday, I'm going to get Cell Tech, which contains electrolytes, BCAA, and Creatine. 260 to 205 is good progress. Do you think I can get down to 188 pounds? One day I'll walk 1 hour, do 30 minutes on the elliptical, and lift weights. The next day I'll do shadowboxing in the sauna with the sauna suit on, then take a cold shower, then sit in the jicuzzi. Sometimes I wear the sauna suit top while on the elliptical. I'm happy with my results, but not satisfied. Any advice I'd appreciate. I love your videos and eat similar meals you eat in the videos you post with an emphasis on protein, omega 3's, and fiber. The Body Armor Sports Drinks have a lot of sugar, but I think I'm doing well and definitely need the electrolytes. The sauna suit is really effective. I like to mix in a training day at one gym (elliptical and weights) and recovery at another gym the next (sauna, cold shower, jicuzzi, switch back and forth, hydro-massage) because of my age and because the goal is to feel good and to look my best.

[@namehere3007]

Great info!!!

[@maaikewilhelmina1457]

Well this is a very good video, and your voice is so nice. Thank you!

[@MikeCola]

Thanks for the kind words and for watching the video😄

[@andrewaarons5058]

i'm able to have a 2000 calorie meal in one sitting it's possible if you wait till you're well hungry like about midday and that's working for me prostate is better than it's been in many years because inflammation is reduced body is functioning better arthritis is reduced I can walk as long as I want I can do as many squats as I want I'm 64 years old I'm at the chin up bar did 25 today not all at once mind you and I don't feel hungry after having a big protein and nutrient dense meal 80 g of protein. The typical meal I eat contains eggs pork products pancakes potatoes sliced tomato And the rye toast ,a liver meal twice a week , Black coffee for breakfast if you can call that breakfast I'm doing good thank God ,I hope this helps somebody.

[@mr.dillon2675]

One of my favorite informative OMAD videos! Thank you Sir you are a 💎

[@jpn5105]

Best OMAD explanation.

[@MikeCola]

That’s great I’m glad you liked it 👍

[@JK-ib6qz]

Mike very good advice but the concept behind 1meal a day is not only about loosing weight but also about all the benefits that v r getting from fasting and as far as calories r concern, the body ll use stored body fat and sugar as fuel while fasting...

[@MikeCola]

I agree 👍 thanks for sharing

[@ralphgrunz7377]

You make a lot of sense Mike. I am glad I stumbled on your site.

[@MikeCola]

Thanks so much 🙏

[@merkyv3906]

How many calories should I eat and should I exercise on elliptical or sm?

[@ericmcneil4016]

After touring, clubbing, alcohol, and all I can eat I went up to 235 (the biggest I’ve ever gotten) Currently I’m at 221 losing a average of 1.4 lbs a day

[@MikeCola]

Nice, Eric 👊. Stay with it. Best - Mike

[@MICHAEL-wg2lh]

Excellent talk Mike one of your best I believe 😉👍

[@MikeCola]

Hi Michael, Thanks 🙏. I appreciate you watching all my videos 👍. Best - Mike

[@whoknew5940]

Sounds like good advice. I've lost some lbs but the change is more in the inches for me.

[@MikeCola]

Keep it up

[@Sp1n3c]

Dr. Amen Ra. That's how you do it the right way

[@MikeCola]

🙌

[@rafavega30]

Hi Mike , how r u ? Iam doing omad for two weeks and I have dropped just 3 kgs. I don’t know if it’s good or not . My second week Iam stronger than never lifting heavier than before. One meal a day and definitely in calorie deficit but not dropping my strength. It’s normal ? Thanks Rafa

[@antoniomontemayor7396]

God loves y’all

[@MikeCola]

Thanks, Tony Best - Mike

[@robertvandyke9781]

dude yu so smart short to point wow

[@m0d_x0]

My love handles are a problem so , i am gonna start OMAD. I'll do it 3 to 3 days a week hopefully It will help with my gym training a walking for 1 hour (routine ), ty boss for this information 🤜🤛🤍 appreciate it

[@MikeCola]

Sounds good let me know how it goes 🙌

[@thelinkofperfectioncharity9469]

Avocado 🥑 for President

[@TiCxToC]

OMAD 2 years here. This is ok info definitely not info from anyone who knows about this lifestyle.

[@catwarrior17]

You explained this so well, thank you!!!

[@MikeCola]

Glad it was helpful!

[@noego4798]

​@@MikeCola OMAD for Life Bro.....😊

[@MarkPuk]

Thanks a lot for the info! I think doing it 3 times a week si the Best strategy long term.

[@MikeCola]

Hi Ivan, Yes 👍, three times per week is a great long-term strategy. Thanks for watching the video 😀 Best - Mike

[@user-qi6dn6bq9n]

Hello Mike. Should I also do cardio and go to the gym while doing the first strategy of OMAD? Please answer so I know what I should do. 😊

[@mon0theist_tv]

Does caffeine or other stimulants help keep your metabolism up? Like OMAD + coffee or something? Does physical activity keep metabolism up? Like BJJ Would protein shakes be a good way to ensure you're getting enough protein?

[@MikeCola]

Eating, especially protein, can boost, metabolism a little (thermic affect the food) but having more muscle on your body is a big plus💪

[@JoeyBolducMovement]

Very good info, thanks Mike!!!

[@MikeCola]

Hey Joey, Thanks watching the video 👊. Best - Mike

[@Topèbeesley1]

I think omad 5-6 days a week is good and after you've lost all your weight switch to omad 2 times a week.

[@nadiacontreras1429]

Good information!

[@MikeCola]

Thanks, Nadia 👍 I’m doing a livestream this morning at 11 o’clock kzbin.info/www/bejne/gJa2hWd3eKxoZ9E Hope you can make it Best- Mike

[@realdaybreaker8013]

OMAD day 405 on a high protein diet, i just can't get rid of my six pack lol

[@fernandob5947]

Thinking on a strategy close to the first one presented on the video, what if I do the OMAD protocol during the five work days and then do the normal 3-4 meals during the weekend so to give that boost to the metabolism? Would it be a good strategy to lose weight consistently?

[@tamariampanza5191]

Good question, also when is it advisable to workout before or after this one meal?

[@gooddaysunshine7025]

Justg eat for 2 hrs after 2 weeks...then 3 hrs Im 6 weeks.. Then go back to OMAD or do a waterfast for a week then back to OMAD after getting back to OMAD for 1 hr only...perhaps will reset your desired weight set point with the waterfast and rest your i..u e system which you want within 2 mo ths to reverse ading,autoi..u e and inflammation

[@user-wx5km3ox3t]

Hello mike I love this insight.I have been doing omad but eating time is the problem,can I take my omad at 8am since at 10am I am already at work.

[@MikeCola]

Yes you can!

[@Justvisiting14]

Great advice!! One question... How many times have you heard of someone being protein deficient and need medical attention? I've never heard of anyone myself. I think protein is over rated in importance, yes, eat protein, but there's many ways to get protein into the body.

[@MikeCola]

I'd probably say the big concern for all the people is: Muscle Wasting and Weakness (Sarcopenia): • Insufficient protein intake can lead to muscle loss and weakness, particularly in older adults. This condition is known as sarcopenia and can severely affect mobility and quality of life.

[@lisafiona2543]

Thank you. This is a great video.

[@MikeCola]

Hi Lisa, Thanks, I hope it helped. Best - Mike

[@nenadmilutinovic3235]

Hello Coach. A question regarding the 3rd strategy. If one is following omad diet 3 times a week, can the days in between be 16/8, or they should-must be based on a full day caloric intake? Thank you

[@MikeCola]

Hi Nenad, I think it's OK to do 16/8 (in between) as long as you are taking in enough calories and good nutrition. Hope this helps. Best -Mike

[@ustadaayshaiqbal1564]

Thanks sir to ur guidance I was in one meal a but not lossing now I understand will follow ur advice

[@MikeCola]

Thanks, Ustada 😀

[@mrsmukk]

32 pounds down since March 2nd👍🏿

[@MikeCola]

Fantastic👍👍👍. Stay with it.

[@mrsmukk]

@@MikeCola yes SIIIRRRR...lost 10 pounds since Friday....I will be at 50 by the weekend!!!!!💯

[@Amanda_downunder]

ty for the great videos ! 💛

[@MikeCola]

Thanks 👍

[@awesomesauce9613]

How much weight do you think you can lose on the omad diet doing it the keto way let’s say for about a month taking in 1400 and lower calories?

[@MikeCola]

It's really hard to say. It depends how bad you were eating before you started OMAD/Keto. A good rule is you should lose about 1% of your body weight per week while maintaining muscle mass. You might lose a lot more the first week or so but it will be mostly water weight. Best - Mikde

[@awesomesauce9613]

Yes I mean I feel good just lightheaded some times… day 4

[@sometimes8089]

Taking your advice, will follow up in April! I need to drop 40 pounds

[@MikeCola]

Sounds good let me know how it goes

[@realdaybreaker8013]

I am never in a calorie deficit despite being on my 400 odd day.... I eat upward of 4000 calories in the form of chicken, pork and eggs every single day

[@MikeCola]

Sounds like you know what you’re doing and it’s working for you 👍

[@realdaybreaker8013]

@@MikeCola i also do bodyweight exercises like pull ups and pushups everyday to maintain muscle, so far it's been a good journey, except occasional dehydration due to loss of electrolytes

[@MikeCola]

You might want to try pinch of redmond salt with Pellegrino mineral water during the fast. It helps me with electrolytes.

[@nathanstone2604]

Great video like always.

[@MikeCola]

Thanks, Nathan 👍. Best - Mike

[@lizzie1405]

Do i have to also workout?

[@Courtblanche]

Hey Mike, great video. Do you have any recommendations for what to eat in an omad meal?

[@MikeCola]

Hi Court, I did a livestream a few weeks ago discussing meal plans "Low Carb Meal Ideas to Burn Belly Fat" kzbin.info/www/bejne/gXi8nmqBgMd_hKc I think you'll find it helpful. Best - Mike

[@JesusIsLord1976]

I am going to try omad 5 days a week. And 2mad on two days a week that I do a weight lifting program. Interested in this for me.

[@MikeCola]

Sounds like a doable plan if you wanna drop some body fat just make sure you keep your protein up ..... if you start getting weaker at the gym, I would cut back on the OMAD days and stick to more 2MAD

[@hollyrichardson6377]

Great video!! I rly wanna give this a shot I just have a few questions!! Do we have to eat the 1 meal at the same time each day?? What can we drink on OMAD?? How many calories should we be aiming for on OMAD to avoid damaging metabolism?? Thank you!!

[@MikeCola]

1- it will probably work better due to your circadian rhythm to eat your one meal at the same time every day but do the best you can you'll get benefit either way 2- you can drink no calorie liquids when you're fasting... Black coffee, plan tea, mineral water. Make sure you stay well hydrated 3- multiply your body weight by 10 or 11... That's a good calorie deficit. Add about 500 cal to that and that should put you at maintenance calories. Cycle your calories from a deficit to maintenance to minimize the slow down in your metabolism. Best - Mike

[@alancarrasco8907]

What is a good brand multivitamin you recommend? I’ve heard some are just full of fillers or oils.

[@MikeCola]

I like New Chapter... it's a Whole Foods vitamin. I take every man's multivitamin. 55+

[@EaglesVision99]

Excellent informative video, will follow your advice on doing OMAD ❤

[@MikeCola]

Thanks 👍 let me know how it goes

[@ashrafahmed6511]

Hello mike, Very informative video couch, My question is Can we eat white rice during breaking fast this?

[@MikeCola]

Hi Ashraf, sure, but make sure you're getting some protein and veggies as well. Best - Mike

[@nancyduhalde4679]

This is excellent, thank you so much for such good advice! I think I am going to try Mon, Wed and Fri OMAD but I’m about to watch your other videos. Thank you!

[@MikeCola]

Wonderful!

[@zenobiatalpur2582]

I have been on OMAD for almost 2 months but I have lost only 2 pounds, whereas I need to lose 10 lbs in total to be lean. sometimes I take a break from OMAD like 18:6 I do but not seeing any results. any suggestions? what a person would eat in OMAD? I think I have been consuming a lot of calories. I have also been taking vitamins along with proteins.

[@MikeCola]

Sorry you’re having a hard time. I recently did a livestream on this topic kzbin.info/www/bejne/hKubmGOspNmEmas You can try a few things - start tracking calories with my fitness pal - make sure you’re eating enough protein - cycle your calories One issue could be you might be insulin resistant… If so I would also eat a low carb diet

[@HenryJim10]

Your carbs are high

[@AlonSOAMAZING]

Maybe you should try eating one meal a day one serving in only 1 plate just fill up the plate

[@grounded4845]

Great advice 👍 champion

[@MikeCola]

Thanks 👊

[@AlexPaul472]

Nice session

[@MikeCola]

Thanks, 😀 Best - Mike

[@Phosphorescent-fox]

Darn lol so i basically unintentionally (but still nutritionally mindful) do omad as a lifestyle. But i will sometimes eat small ammounts socially earlier in the day. Or small snacks here and there some days. Do you think i should try to make myself eat more sometimes? I want my body to be healthy. The main reason i only eat once a day is that I dont feel hungry until later in the day, but I have only eaten dinner since I was a child so my body is probably very used to it. I have been trying to lose weight for a while now, i cut out a lot of sugary things and am now working on cutting back on dairy because i eat too much of that. But i havent lost weight at all. Maybe its because my metabolism is too slow? However i dont see any other signs of that so im not sure. Maybe i will have to try forcing myself to eat more throughout the day here and there and see what happens. It feels like a daunting task tho lol

[@MikeCola]

Try going with 2MAD for a few weeks and see how you feel. It will be good for your metabolism.

[@Phosphorescent-fox]

@@MikeCola thank you for the advice! I'll give it a go!

[@SaraPirret]

@@Phosphorescent-fox how did it go have you lost weight ?

[@fashionisalwaysmything9128]

I have been bing watching your videos. Your are by far the best 🙌 I am trying to loose weight pretty fast . Female 5”5 Late 30s Current weight 78.8kg Goal weight 55kg Planing on doing a 7 days keto egg fast on OMAD just eating 4 eggs , 1 slice of cheese , 1 tablespoon of butter for frying =600cal .. or would you recommend I do 18:6 ? Or what’s you suggestion ? Much appreciated. Thx

[@MikeCola]

Thanks for the kind words 😀. You could do the keto/ OMAD for a few days (Seven days might be too aggressive) to get into ketosis and then transition into more of a long-term 18:6 low-carb whole food diet. I think that can work for you. Best - Mike

[@alexakadoamnelasama8180]

Did you lose that weight

[@tmt3609]

Hey Mike let’s say you have been doing omad for 3 weeks with about 800-1000c per day. Will changing it to 18:6 fasting with 2 meals a day about 1600 cal help reset it. If so will you gain the weight of the extra 800cal and how long would you recommend to do this for until returning to omad?

[@MikeCola]

I think that would be a good idea to do that for a couple of week’s… you might fill up your muscles with glycogen, which will increase your water weight by a couple of pounds but I think it’s good thing to do for reaching your goal weight, long-term. I recommend people take a diet break every six weeks and go to maintenance calories. I’m not sure if 1600 cal will be maintenance for you, but if it is. You will most likely just gain a couple of pounds of water weigh.

[@vikrants7584]

Liked the video. Thumbs up !!! however I have a different question. What is your call on the number of sets and reps per muscle/week. Also how many sets and reps per day or per workout? And how long the workout should be? according to you

[@MikeCola]

Hi Vicky, It depends on your goals let's say you want strength and a little bit of hypertrophy. I like 10 total sets per week per body part. I prefer the higher rep ranges 12 to 15 reps (sometimes even 20 reps). I also like 1 to 2 harder work sets per exercise. I think 45 minutes is a reasonable amount of time for resistance training. Best - Mike

[@vikrants7584]

Thank you Mike. And yes my question was for muscle hypertrophy 👍

[@Deepika_manimegalai]

Hello sir...I have been on OMAT diet for a week...I only drink two cups of coffee and 10 biscuits instead of that one meal...Is this the correct method? Or do i want to avoid this?

[@MikeCola]

I would go with better nutrition… what some of my other videos. Do you want protein, fiber, and good nutrition with every meal

[@jimmyaguilar5525]

I'm 21 I did drink a lot like a lot one day I found out about omad so I decided to only eat one meal at 1 and run every morning I actually lost a lot of weight I'm still doing it to lose fat like wait but I don't know if that's the same thing but now I just want to do it right

[@MikeCola]

Hi Jimmy, I'm glad OMAD and running is working for you. Just be careful not to overdo it. It's good to take a diet break from time to time and up your calories. It's good for long-term weight loss, and it makes sure you avoid any nutritional deficiencies. Best - Mike

[@Chris-wm4th]

What if I do omad through the week, and then on the weekends I eat normally? Is this a good strategy?

[@MikeCola]

That's a great strategy, Chris. We will be cycling your calories without counting calories. Best - Mike

[@philiploveswatcheswhiskies9832]

Hey Mike I just subscribed great info I tried OMAD for awhile I used to only have tea lemon honey cloves in morning and electrolytes tablets in water till my main meal around 5.30 lost weight easy but was hard after 3weeks

[@silviosirianni9260]

Where I get confused is. Some people say you might not lose weight if you don’t eat enough… I don’t get it. I’m not eating for 23 hours and I’m losing weight.. so I put a little food in and don’t lose weight???

[@MikeCola]

Hi Silvio, I know it can be confusing trying to figure out calories. But, if you're taking in too few calories for an extended period, it can slow down your metabolism (metabolic adaptation)... So increasing your calories from time to time can boost your metabolism. It's good to cycle your calories....it minimizes the slow down in your metabolism from weight loss. Try not to get upset when you increase your calories; look at your weight loss more long-term from month to month. I hope this helps. Best - Mike

[@brendagriffin1414]

Fab vid, thanks ….. explains why I couldn’t loose that 7-8 lbs🙄

[@MikeCola]

Hi Brenda, thanks for watching the video 😀 Best - Mike

[@ashleyhaley6322]

This explains why OMAD worked for me for like 5-6 weeks and then I plateaued. If I do it your way and do it two to three times a week, which day should be my OMAD, rest day or workout day? I workout with a personal trainer 3 times a week. Should my OMAD be the day before my workout day so that on workout day my insulin levels are low and I’m tapping into stored fat while being active, or should my OMAD day be my workout day? Please respond! Thanks so much!

[@MikeCola]

Hi Ashley, on the days you're working out I would take in more calories. Do OMAD on your off days or easy cardio days like walking. Best - Mike

[@adelsonlorenzo381]

I lost 10 pounds in a month

[@MikeCola]

Nice 🙌

[@franklanbrano1282]

I think omad is perfect for bulkers, eat 5k calories all at one hour then use those 23 hours digesting all that food!

[@banksmd9881]

How about doing it during the week and taking a break on weekends??

[@MikeCola]

Hi Maureen, I think that can work but it's pretty aggressive doing OMAD five days a week. It would be a good short-term strategy. I would try it for a month and see how you do. My concern with doing the OMAD too often is not taking in enough protein. I made a video about it: - How To Get Enough Protein On OMAD kzbin.info/www/bejne/m4m5paVrfrmJh8U Best - Mike

[@bigt2k24]

Thank you. I needed this. ❤️

[@MikeCola]

Thanks, Big T. Give it a try and let me know how you are doing in a couple of weeks. Best - Mike

[@bigt2k24]

@@MikeCola I gotta give it to you man, thanks alot! On my 2nd month. I'm happy to say I drop 40lbs! Thank you thank you thank you!

[@MikeCola]

I'm very happy for you Big T 👍. It's a big accomplishment losing 40 pounds. Thanks - Mike

[@bigt2k24]

@@MikeCola Thank you and yes it is. I still got a long way ahead of me. I enjoy your videos very much, keep it up ❤️

[@Masfugo]

I've done OMAD almost everyday for almost a year now and I can definitely say I am way more active compared to before doing OMAD this metabolism down is a myth

[@MikeCola]

Thanks , for sharing 🙌

[@critiquebabe]

Do Omad but snack on low calorie carbs.

[@issiatan9256]

I did this accidentally (eating two meals, one large, one small meal) and I automatically craved for foods after 2-3 weeks, eating three large meals a day. I didn't know I was doing OMAD until I heard it in TikTok. I already lost 10 kg (it took me almost two years). I want to lose more, any tips? I'm currently 40kg (but I'm 4'8 and I look fat) and I'm 18. Thank you!

[@MikeCola]

My favorite long-term intermittent fasting strategy to control your weight two eating two meals per day (2MAD). I made a video all about it: Two Meals A Day for FAST Fat Burning kzbin.info/www/bejne/mqmnh4qencaJibs If you have any questions let me know. Best - Mike

[@miltoncaramcaram3630]

Issia, what time did you have your smaller meal and what time did you have the biggest one? I am trying to lose weight but it is hard.

[@candicemay]

I only do OMAD on my days off cause when I break my fast I get extremely tired so now I do 16:8 or 18:6 on work days

[@MikeCola]

Hi Candy, Yes, try 16/8 and 18/6 I think it’s a better long-term approach

[@grahamsultani8331]

I see the importance of having cheat days. Atleast once a week if you are on a long omad stretch.

[@MikeCola]

Thanks for watching the video 👊. Best - Mike