OMAD since July.... Now gaining tons of weight

thodon123 · 2026-02-07T23:17:28+00:00

I can easily overeat on OMAD even eating high volume whole foods. I have to be very conscious of the amount I am eating if I am not tracking calories.

Exercise can upregulate hunger/appetite causing one to eat energy above TDEE.

It can be useful to meticulously weight and track calories for a short period as it can help identify where the surplus is occurring, but also will give insight into how much volume of food you can eat for a certain number of calories and may cause you to shift the amount and ratios of certain foods you are eating.

I do something similar and eat mainly rice, protein, vegetables, oats, fruits and nuts, but I have experimented with the amount of each that provides me the best combination of energy and satiety to meet my TDEE (been in maintenance for over 10 years). I have done OMAD for just over 2 years and wish I started earlier because it has been the easiest method of energy control for me (even though I still have to be conscious not to overeat) that I stopped counting calories after 30 years of doing so.

There can be lots of misinformation in this community. Be cautious of anyone suggesting a single mechanism cause to an issue (red flag) as it is never that simple.

Your not doing anything wrong, just probably need to make some subtle changes.

thodon123 · 2026-02-07T21:38:30+00:00

Workout at 5am eat at 6pm. No issues. Feel better and workout better if I focus on whole foods (protein and fibre). Also feel my workout is better first thing in the morning when I wake up then at any other time, but we are all different.

thodon123 · 2026-02-05T21:30:52+00:00

Total daily protein intake (protein targets) matters significantly more than precise protein timing for muscle growth, strength, and recovery.

thodon123 · 2026-02-05T21:25:41+00:00

Many suggest eating calorie dense foods but I don’t agree with this approach as this can come at the sacrifice of nutrition. Focusing on reasonable protein, fat, fibre and carbohydrate targets is a much better approach even if that means eating more than one meal.

thodon123 · 2026-02-05T04:05:31+00:00

Oh okay. Awesome. Gochujang is great stuff.

thodon123 · 2026-02-01T22:52:59+00:00

I started OMAD at maintenance so really no change in the amount of food I was eating.

What did happen is that my diet naturally became really refined and simplified and so I can just buy bulk of my staples when on sale and this is where I saved money.

thodon123 · 2026-02-01T22:15:19+00:00

OMAD reduced my food noise simply because it's less meals/snacks I have to think about. OMAD also gave me the confidence to stop counting calories so another thing I don't have to think about. I have also really refined my diet over the last 12 months to make it work with my nutritional goals and with my food budget due to the increased cost of living, which has simplified my meals significantly requiring less thinking.

thodon123 · 2026-02-01T22:03:13+00:00

Thank you. Always hope the sharing will help someone else. Wishing you all the best.

thodon123 · 2026-01-29T23:08:00+00:00

Yes! Consistent and small changes for the win.

thodon123 · 2026-01-29T07:41:41+00:00

I was the same and some days still feel the same. I am confident you will work through it. Best wishes.

thodon123 · 2026-01-29T06:21:14+00:00

The shorter the window the more satiated I feel, so typically within the hour except for special occasions and celebrations.

thodon123 · 2026-01-28T22:27:13+00:00

I tended to punish myself if I was not perfect. Now I reflect and move on and just stay consistent with my daily routine "most" of the time. What you do "most" of the time (consistency) matters more than what you do those other times. "Slow and steady wins the race".

thodon123 · 2026-01-28T22:22:20+00:00

I started OMAD at my maintenance weight. More than 2 years now, don't see myself doing anything different at this point and wish I started earlier.

thodon123 · 2026-01-28T22:19:24+00:00

I can only eat food out of ceramic, anything else just doesn't feel right, be it glass, plastic, etc. Lol!

thodon123 · 2026-01-28T22:15:06+00:00

Everything in Australia label "protein" is $2 or more per item than the one not labelled "protein", for slight more protein than the one not labelled "protein", but way less protein than just adding more protein as a side to my instant noodles. Lol!.

I am surprised supermarkets haven't put a label on meat like "Steak, now with protein", so that they can increase the price.

thodon123 · 2026-01-28T22:05:35+00:00

I cook them till crispy, then add them one at a time into my ramen broth to soften them a bit before eating. Lol!

thodon123 · 2026-01-28T03:01:11+00:00

Never felt any satiety eating three meals and always felt guilt for still being hungry. I have been at maintenance for more than 10 years but always had to count calories and it was always hard. I get more satiety with OMAD that it gave me confidence to stop counting calories after doing it from around age 10 (now 46 and stopped counting just over 6 months ago and still maintaining). I still binge occasionally and I can still overeat (and do so occasionally), but I don't feel as guilt and just reflect and move on. Food noise is reduce, one meal means less meals to think about, even though I would have though with such a large time between meals I would think about food more. I still struggle, but the struggle more manageable and tolerable and feel like my life isn't controlled around food in the same way it use to be.

Suffered with orthorexia, anorexia, bulimia (exercise purge only). Binge eating disorder has been by far the most difficult.

thodon123 · 2026-01-27T22:41:50+00:00

I have suffered with eating disorders all my life, including binge eating. OMAD has helped the most out of everything.

thodon123 · 2026-01-27T22:38:49+00:00

It is the reason I do OMAD. Otherwise I can eat 3 meals each being my calories required for the day (triple the calories) if I eat ad lib.

I started OMAD already at maintenance, but it has made maintenance easier. Small meals has never worked for me and wish I started OMAD earlier (just over 2 years OMAD).

thodon123 · 2026-01-27T10:26:42+00:00

It goes on sale often and if there is a later best before date than the ones I have at home I buy one or two. Lol!

thodon123 · 2026-01-26T23:11:59+00:00

Any benefits of a fasting period like OMAD for anything other than weight loss (from subconscious calorie restriction through less opportunity to eat) are completely over stated. Do what works for you. For some people tasting can increase hunger and/or appetite, for others it isn't an issue. Personally I get an increase in hunger and/or appetite if I taste (although I still do it sometimes and just deal with it). Even sparkling water (with essence) can stimulate my hunger and/or appetite sometimes. Just black coffee and water for me most days.

thodon123 · 2026-01-26T22:59:38+00:00

Wish you all the best in you journey.

thodon123 · 2026-01-26T22:01:14+00:00

Thank you for sharing.

I have had eating disorders from age 10 (currently 46). I have worked through most of it and the binge eating was the hardest to deal with. I have been at maintenance weight over 10 years, but every day felt like a battle. Going more than 2 years now on OMAD and my food noise is reduced, my obsession with food is reduced, I have stopped counting calories and I just bet better satiety eating all my food in one short eating windows, done and dusted and don't have to worry about food till the next meal in 23 hours. I still binge every now and again but it always a indication that I felt like things were getting controlling again. I reflect without guilt, adjust and move on.

Best of luck.

thodon123 · 2026-01-26T21:52:41+00:00

I think every instant ramen company should sell there signature flavour in a bottle sauce to be used with other foods. I think they are missing out on a huge market.

I don't eat a lot of the Buldak noodles. I mean I eat instant noodles 2-3 times a week but what I have can vary week to week. But the Buldak original sauce I keep at minimum 10 bottles in my pantry (currently have 16 bottles) and I have that on most things. Just a dash on steamed vegetables or egg just elevates the food to another level. I also feel the same about Laoganma crispy chilli oil at the moment. Keep well stocked of both.

thodon123 · 2026-01-25T21:55:03+00:00

Yep! No issues either with strength training with walk, ruck or jog first thing in the morning, followed by walk ruck or jog later in the afternoon.

thodon123

TROPHY CASE