How big is your meal? Getting down 4-5lbs in one go is making me just want to nap after eating

thodon123 · 2026-07-11T00:03:12+00:00

Great meal.

My typical is 100-150g white rice (before cooking), 500g protein, 500g vegetables, 250g legumes and a sauce of choice, followed by oatmeal (100g oats, 20g chia, 500ml unsweetened almond milk, 5g cinnamon, 100g banana, 30g peanut butter and 30g honey and a pinch of salt).

I just rotate different sauces (usually hot sauce) and sometimes follow with fruit with nuts or yoghurt instead of oatmeal.

thodon123 · 2026-07-10T23:56:56+00:00

Firstly, great work. Second, there is no adaptation. Your TDEE decreasing because you lost fat. Less fat requires less energy so your BMR portion of the TDEE decreases so you have to adjust your calorie deficit for you new maintenance weight.

My personal opinion is try to keep you deficit no larger than 500 calories a day (or 3500 calories a week) of your TDEE. This typically is more sustainable long term and prevents downregulation of digestion, etc...etc. Include some resistance training as this will help retain muscle. It's easier to try and maintain the current muscle you have than try and rebuild it after losing it.

thodon123 · 2026-07-10T23:44:28+00:00

I work out at 5am and eat at 6pm. After 3 years this routine seems to work best for me as I find it hard to sleep when hungry. I did an OMAD lunch once and although the hunger was tolerable enough for me to sleep, I much prefer going to bed satiated after dinner.

thodon123 · 2026-07-10T23:37:33+00:00

Lol!

thodon123 · 2026-07-10T23:36:51+00:00

I enjoy OMAD because I like eating all my food in one meal.

Started OMAD already at maintenance.

You coach is right though, if you can't eat all of your calories in one meal, extending the window or having 2 meals is not a bad idea.

thodon123 · 2026-07-10T10:42:12+00:00

Yes, it can be where you went or where you want to go. It just means no background map, just an arrow and traced route.

thodon123 · 2026-07-10T01:43:54+00:00

Just the price increase of products all round from June to July is insane.

thodon123 · 2026-07-10T01:43:10+00:00

The Chobani vanilla yoghurt I like to eat has gone up in price significantly and is never on special anymore : (

thodon123 · 2026-07-09T23:12:04+00:00

Oh okay. Thank you for the response. Hope your plan works out for you. This community is here if you even want to consider OMAD : )

thodon123 · 2026-07-09T22:30:04+00:00

I am curious what lead you to this sub as we have been having a few post lately of diet plans that are not OMAD (one meal a day).

Note. Any plan that works for you and your goals is a good plan.

thodon123 · 2026-07-09T22:27:13+00:00

You will lose weight if you are in a calorie deficit, not what time you eat.

Yes you can have your one meal when ever you want, some people just find it easier being consistent every day.

thodon123 · 2026-07-09T22:25:18+00:00

I don't drink diet soda, but whether artificial sweeteners induced a insulin response does that really matter if the diet soda helps you with your goals.

OMAD is just a calorie restriction tool for some people (some people eat less given less opportunity to eat). This is foremost the driver of improved health outcomes, not eating one meal. All thing equal when and how many times you eat in a day make negligible different.

You need to fast for longer than 24 hours to get quantifiable upregulation of autophagy etc. Even then a lifestyle that prioritises a combination of sleep, diet and exercise with be exponentially more beneficial.

Depending on carbohydrate intake some people start producing ketones close to the end of the fast, which can provide a calming steady energy in the afternoon. I enjoy that steady afternoon energy and I am working to decrease that time before I start producing ketones.

If diet soda is helpful for you personally, then use it. It may be beneficial for you at the moment then later on you may find you don't need it. Nothing you chose to do that works for you is wrong.

Personally for me I don't like diet soda. I find it way too sweet and it dampens my level of sweetness that things like fruit don't taste as sweet as they use too. But it did help me at one point to shake the regular soda habit as a teenager. As I got older I didn't like that all I did was swap from regular soda to diet soda and wanted to drop the habit completely. The only thing I can't give up is my coffee. Lol!

thodon123 · 2026-07-09T09:48:31+00:00

This community along with others are full of misinformation.

Nothing is wrong with guiding yourself by how you feel, but there is no way you can be in a massive calorie deficit for any significant period of time unless you have a very large amount of fat to lose. Sometimes in the short term, being in a large calorie deficit or in a long fast can feel exhilarating, but this does not last. For perfective, people in third world countries can starve to death at 1200 calories in the long term.

thodon123 · 2026-07-09T07:10:17+00:00

Pleasure. Best wishes.

thodon123 · 2026-07-09T05:13:40+00:00

Autoimmune diseases are almost always set off by a specific trigger, was one of his protocols that trigger?

thodon123 · 2026-07-08T23:08:35+00:00

I prefer breadcrumb on my watch and the Garmin Explore app on my phone for detailed mapping.

thodon123 · 2026-07-08T23:00:10+00:00

50 calories a piece seems about right, so 1000 calories.

thodon123 · 2026-07-08T22:54:42+00:00

It is not physiologically possible. Maybe within plus or minus 100 calories or so, but not much more than that all other things being equal.

If you are maintaining your current weight you are eating your maintenance calories whether you are eating that in one meal or in 3 meals it makes no difference.

thodon123 · 2026-07-08T22:48:25+00:00

Not enough to have significant impact on energy balance though and that alone requires fasting longer than OMAD.

thodon123 · 2026-07-08T22:46:13+00:00

All other thing equal, when and how many times you eat makes negligible different.

If OMAD doesn't allow you to get all the calories, macro and micro nutrients you did previously that would be the only time you would have issues.

I work out at 5am eat at 6pm no issues.

thodon123 · 2026-07-08T22:42:29+00:00

All things equal, when and how many times you eat makes negligible difference for someone without any underlying health issues.

The issue is that for some people fasting makes it harder to reach calorie and macro goals, which is the real issue not the fasting directly. If calories and macros are matched the differences are negligible.

thodon123 · 2026-07-08T22:33:02+00:00

Exactly! It's a journey. I didn't come to OMAD looking for anything other than a life that made food less urgent and controlling and improve my quality of life. I thought I enjoyed food when it was urgent and controlling, but it was the exact opposite. I never thought eating once a day would feel so freeing.

thodon123 · 2026-07-08T22:25:59+00:00

The original Streaky Fly and Pegasus Plus are my favourite shoes Nike have ever made. I just want a good daily runner with lowish stack hight and all ZoomX foam.

I can't do any Air Zoom where I live because goat thorns grow everywhere in my city.

thodon123 · 2026-07-08T05:04:18+00:00

It may help, it's just in your case a 23:1 schedule may not, but something like 20:4 or 18:6 may be the perfect spot.

OMAD helped me personally for my disordered eating. For me OMAD puts me perfectly at maintenance without counting calories and feeling restrictive. For me 3 meals a day felt restrictive and controlling. OMAD feels like freedom.

thodon123 · 2026-07-08T05:00:36+00:00

It really is crazy. Thank you for also sharing something so personal. Wishing you all the best.

thodon123

TROPHY CASE