Do THIS Instead of OMAD Fasting (it’s better for long term) 

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I am 61 year old man. I started at 250+ on June 1st 2022. Today, I am at 206!!! I went keto, then quit beer, then added intermittent fasting at 20/4, also OMAD too. Hit the gym with 45-60 minutes of weights at least 5 times a week. Love what is happening. Got 30lbs more to go. Thank you, Thomas for you videos'

I started off on Omad and pulled myself out of obesity. Then I went to two meals a day within a 6 hour time frame. I think obese people need to do OMAD at first.

Started doing OMAD at the beginning of Lent 219 lbs , couldn’t drop under 200 lbs after 2 months , did a 72 hour water fast broke into the 190,s did another 72 hour water fast broke into the 180,s for good maintaining 185 planing on another 72 hour fast in a month .. 170,s here I come 👍👍 OMAD WITH 72 hour water fasts seem to work best for me

I’m an RN and CDCES (Certified Diabetes Care & Education Specialist) and espouse many of the things you discuss in your videos, but switching things up (like with OMADEOD) will definitely help keep the body’s metabolic rate up, while getting some of the benefits of I.F. Thanks for adjusting your views with humility and recommendations over time, as more is discovered continuously in the metabolic science world and recognizing that different strategies work for different people.

This is why I tune in Thomas ! You push changing up more than others . It’s about body confusion in a heathy way .making your body use different fuels and not letting it fully adapt to any patterns while learning which works best for you ! Then you can use what works best for you to be your base or what you use most of the time.

No joke, you're like the Bob Ross of nutrition. I can't thank you enough for the content you've shared with us for free!

Digestion is a stressor, and so is fasting. So finding the balances between the two is the key.

Thomas, I also really, REALLY appreciate your open mindedness to new ideas… people don’t seem to understand that things are constantly studied, and new discoveries about the body/nutrition are being found all the time. I was thinking about this when you were talking with Dr Layne. Please never stop bringing us new information! It’s so important to those of us who aren’t getting the results we’re looking for, or stop getting them over time. THANK YOU! THANK YOU! THANK YOU!!!

I lowered my A1C from 6.8 to 5.3 in 4 months with no insulin! I do OMAD during the work week, mainly I eat baked chicken with green beans. On the weekend I eat normally 😋, I have also lost 74lbs

Did my first fast today, 21 hours. Wasn’t too bad. Felt quite energised towards the end to be true

OMAD keeps me from snacking and overeating. I can still overdo it in my one meal though, so if I ate more than one meal, I would be much more likely to overeat, twice the opportunity. OMAD is easy for me to stay on. And I am more than capable of eating all I need in that one meal. My issue is eating 'more' than I need in that one meal.

Maybe the thing is… people are different. I did OMAD for 30 days, no exercise and I lost 10lbs. On my 2nd month and now I am doing low carb, sometimes OMAD sometimes 2MAD. I’m female so I am following my hormones just like what Dr. Mindy Pelz said. I’m really loving this IF.

Thanks for this great info. It validates what i learned through trial & error over the past few years. I have done a random version of IF that has given me complete freedom from the obsessive clutches of my sweet tooth. I wasnt at the obese level, but did omad on busy days when i just couldnt be bothered with food until bedtime. But i found that i could never get enough vegetables in. Omad days ended up being dense calorie food days. I need that big window of 6-8 hrs for all the fiber & micronutrient goodness of veggies. Being random helped my metabolism and the weight melted off so easily over the years that i never worry about it anymore. Im at maintenance level now and can pig out any time i want, stress free, knowing i have a "reset button" every morning when i wake up. Its heaven! I understand obese people need omad with veggie drinks more often than i did, but i encourage them to follow this advice and be more random. It may get you where you want to be quicker than you think ;)

Here I am thinking your were going to talk about alternate day fasting. Huge fan of the channel! Great stuff as always!

This is an excellent topic. Totally agree. The body will adjust to whatever we do. We need to change this up! That is true in exercising too

Thank you Thomas. I really love this new focus on the metabolic down-regulation as a result of calorie restriction over longer periods. If you reach a weight-loss goal, you HAVE to modify the diet to employ a maintenance style approach while still keeping the food types that cause problems out of sight and mind.

Amazing stuff man! All your vids are so well done. I was wondering if you could answer a question for me Thomas. Have you ever used any of these custom meal plan tools? I got one from Next Level Diet to help me add some muscle and I actually like their plans. Was just wondering if you've heard of or tried any of them yourself. Thanks man!

Hi Thomas. Thank you for being such a bright light in the fasting and keto community! I fast ever day, more often than not 20-22 hours and then eat quite a bit early in the day. I never ever eat after noon because I feel the best that way and sleep like a rock! I'm down 60 pounds now, at a very healthy weight and BMI. I'd love to drop another 2-5 pounds, but am not at all focused on that. Maintenance is what I'm trying to figure out. Oh...I began counting backwards when I turned 50, so turned 31 in March! 🤣

I love this prospective Thomas! Thank you. I feel depleted after too many OMAD while cycling each day so this seems great to implement and see for me next!

I have been changing it up and following your advice since May, 2022. I’ve easily lost 50 lbs without a lot of effort. I thank you for all that you do to help people and you’ve got my vote. My dr is amazed, she knows how long I have I’ve been miserably fat and trying everything that exists, nothing worked till now. Thank you for helping me get my life back, Thomas. Bless you.

Hey coach Thomas, thanks for the updated view on OMAD! You were a major influence on my Keto routine and I have met my initial fitness goals. However, I'd actually like to bulk now, and found it difficult on Omad because I can't eat that much at a single sitting to get my calorie surplus! Alternating Omad may be a great Strategy. Thanks for all your guidance and coaching, I have influenced countless friends and family on the knowledge you have shared...

I started watching Thomas a long time ago, around 4 or 5 years; he’s one of the reasons I started doing OMAD. Honestly, my weight baseline has come down 35 or 40 pounds and I pretty much just do OMAD most days of the year. I’ve found, for those of us who just like the way we feel, that calorie cycling a month or two (near the beginning of the year and toward the end) seems to help mitigate some of the slowdown you experience. Not just metabolically, but physically if you have prolonged periods of hypocaloric or low carbohydrate intake. And not promoting eating like crap, but frequently (say once every 2 weeks) just having a large calorie meal with higher carbs and fats (“dirty”) seems to make all the difference! Cheers!

Thank you for this video!! Been doing omad for 2+ years and have been stuck for months. This made perfect sense.

Love the advice in your videos - it’s really unusual to find so well reasoned information on RU-vid. This perfectly summarized my experience of the pros and cons of OMAD - very happy to try out your ideas.

Great information!! Thanks you have done did it again . Going to do this along with my keto.

Appreciate the good idea, will implement this in my OMAD approach starting tomorrow.

Great video as always Thomas. I have applied and agree with these strategies. Thank you and keep up the good work!

Great timing Thomas. I've been OMAD for 10.5 months and looking for a change. I'm typically eating between 2pm and 5pm, but never thought to switch it up to just the morning, or just lunch. Furthermore, I'll definitely be giving this a shot and will certainly try OMADeod (lol!) too! I've been trying 2MAD the last couple of weeks, just because it feels guilt free, but I kinda like this approach too!! Thanks man, I appreciate it! As an aside, when I said good timing, I've been wondering why you haven't been in my recommended feed for a while. This video just happened to be the first of yours to pop up for me in about 4 months, so the timing is actually pretty stellar, both with the vid recommendation and the topic. Thanks again Thom!

You’re freaking awesome thanks for doing what you do I’m surprised when people judgment of any sponsors I wish you make millions $ you deserve it. My health has improved 💯💚🙏⭐️⭐️⭐️⭐️⭐️

I did a fast-every-other-day for 2 months which is something similar and went from 80kgs to 68kg and more importantly from circa 20% fat to about 8-9% fat. Six-pack abs for the first time in my life at the age of 40.

Thanks for this very informative tips, Tom!

You always do such a great job explaining things, and expressing yourself with both facts and science, and humility and sensitive honesty. Keep up the great work. That was very well explained and was conscientious and sensitive to people coming from different vantage points and perspectives.

Well said Thomas, excellent advice. Raising the bar again, cheers!

Great content as always Thomas. Thank you

Thanks 👍😊 Thomas!!!! Fantastic video!!!!👍👍

Great vid Thomas! Can you do an updated what you eat in a day 2022

Great INFO, some very good points! I'm going to switch up my OMAD! TY Tommas

Excellent information, thank you 👍

Exactly. Great advice. I restricted over last fall and winter trying various styles of fasting with calorie counting for -25lbs. Then I found I was getting mentally tired of it and was breaking my fast earlier than planned pretty often so I took a 4mo diet break eating whatever. I regained 10lbs as expected, but now I'm back at it having theoretically raised my metabolism and I'm down 7lbs in one month. I've cut out the cal counting this time and just doing OMAD on M and W, then a 40hr fast on F. MUCH easier for me. 20lbs to go!

I can't thank you enough for this!! I was on the ketogenic diet, then stopped losing, so I went to carnivore. Gained at first. Then starting counting calories. It worked,... so then I thought "Well evidently calories DO matter" I've heard so much conflicting advice from professionals (doctors who promote this WOE,...ETC), saying eating OMAD is best, but don't worry about calories(it got so frustrating!), then I think "Well eating small meals often works for bodybuilders [such as yourself] and they have zero visible fat! There must be something to it." I already knew that a human body can get used to anything though, so it went through my mind to shock it,....such as you're saying, which makes perfect sense, along with the restricting calories. Thank you for confirming this. It was so frustrating until now.

OMAD on an intermittent basis, sounds like a good iteration. Works super well for me on maintenance, fasting 2-3 times/week, most of the time OMAD between 10h-14h depending on what's happening these days. I never fasted having my eating window on the evening, except for 36h. It just never made sense to me to eat on the evening, as it's what I was doing when I was fat and boozing, going ot bed full.

Great advise! Thank you

Started this today! Thank you.

Execellent content and informative strategies. Thanks...

Omg Thomas you always release the right post that I need at the right time. I notice this week doing this works better for me. I lose more weight when I eat differently every few days. I never do the same routine every week. 1-2 days out of the week I will eat 3 times a day and then I will eat one meal a day 2-3 times a week but I drink bullet proof coffee in the morning and electrolytes at night. then 2 meal days the rest of the week. Literally depends on how hungry I am. I am learning that I need to push myself to eat less but not so much that I am starving. I usually try to drink water and I make electrolyte Knox Blox Jello. I am losing between 1/2 and 1 pound every single day now ever since I started cycling.

Thank you for sharing this knowledge ❤️ from Johannesburg South Africa 👍💕

Meal variation is fantastic.habe tried it n it's wonderful feeling.thanks for sharing this information

Thanks Thomas!

Thanks for this information and advice appreciate the videos

This is a great suggestion, I have come to the point where intermittent fasting everyday is no longer working. I’m super grateful it has helped me but I’m at the point of “what now”. I’ll have to see how this works for me. I started @ 240 and I’m currently maintaining 185. Thanks for your suggestions and guidance Thomas 🙏

Young man method to madness! Reason! Thank you 🙏 for your extremely intense hard work. I’m 60 and a lay working man, all of your work helps tremendously, once every couple of months loose it! Eat drink be merry. Then get bat to it. Control and discipline.

Thank you for the information.

👏💯🙌Bottom line is do what works best for you!

Thanks actually what I was looking for

Great points man…..thank you

Omad 5:2 works pretty well for me. I'm disciplined omad during the week and then relax on the weekend.

Thanks, load and clear...

love the content homie,

I've been primarily eating carnivore and doing omad for a while now, and I think I've learned what you mentioned in this video intuitively. It's good to hear this as confirmation that I'm on the right track

Thank you so much!!

Having nearly reached my goal weight, I find that doing OMAD more than 2 days in a row, leaves me depleted as well as set up for over eating by day three..I don’t follow a strict pattern, but usually eat once a day a few days a week, and eat twice on the other days. It’s working for me for now- so I will stick to this until it stops working. Thanks for the great content.

I'm 6'4, 42yo. At my heaviest I was near 290. Started eating better/ exercising, got down to 200. Ended up gaining about 20lbs back over a 8 year period. Started IF, for the last year and have stayed between 190-200 consistently. Still drink alcohol on the weekends and usually break the fast sat/sun. I've attempted OMAD, but I find I miss eating in the social/enjoyment aspect. I could see only doing it every once in awhile (like once or twice a week). Kinda like what he's saying. I guess my advice would be, Don't forget to enjoy life through food and drink every once in awhile, don't turn this stuff into another addiction

I'm really struggling right now after losing over 100 lbs on keto and IF. I've gained back 30lbs in the last 2+ years. I'm so frustrated. It started when I was doing OMAD and stopped losing. I started trying all kinds of things and gained a bit here and there, combined with reduced exercise because of "Covid" restrictions it was just a bad mix.

I needed this

I needed this!!

Hi Thomas , thank you for all the info and advice..I'm new to kito and in my 3rd week ,i started with 16/8 for a week and 1 week 20/4 but because of that i automatically went to OHMAD ..i had my 1 meal a day at 13h00 and when changed to 10h00 , so far its been working for .I,m still in my 3rd week of fasting and keto diet and I've lost 9 kg ..

Thomas, excellent discussion as always… QUESTION: to maintain the caloric deficit of OMAD, might it be beneficial to do OMADEOD but do a 24 hour fast on the OMAD day? I can see how a three meal day (with a fast day in between) would allow full micro nutrient replenishment. Would that be an appropriate stressor for weight loss? THANKS

I love this idea, thank you

Thanks for another great tip! I’ve been on a stall for about a year and have even gained back about 10 lbs. I’ve been doing keto/ketovore for about 2 years. I’m definitely trying this since I have never changed my eating window.

This is a good video! I do omad only a couple times a week and this works for me.

This video is the truth you helped me so much with this knowledge

I think I'll try that. I've been doing fasting/keto since last August. I've lost 50 lbs and have been taken off of cholesterol and blood pressure meds plus my arthritis pain is almost totally gone. I have been doing OMAD for awhile but have stalled in my weight loss. I feel great but would like to lose about 10 more lbs.

The basal metabolic rate problem can be easily fixed by a) getting fat adapted, via bulletproof coffee for example and b) keeping activity level up, working out before breaking the fast and/or taking cold showers.

Totally makes sense. Thanks Thomas. Will a meal replacement shake be enough to break omad into a 2mad?

I like the sound of this plan. I think I'll try it because I did seem to stop losing as much weight on omad. I appreciate the info you put out, it's extremely helpful

I actually did OMAD(ETD) (Every two days), for 3 months, with the first day being solely dry fasted. I have never had a better fasting experience but he is completely right when he says you adapt to it. I have been giving myself break periods where i switch to a 16:8 on my lower intensity workout days and then OMAD on my higher intensity days and it helps me secure the benefits of OMAD much better.

I really appreciate this I’m gonna try the every other day

Thanks for this video on Fasting.

The thing that made me turn to OMAD, is that at some point the scale stopped moving and just stuck there, and even though I was reducing calories the scale was not budging for so long. I just felt I had to do something drastic and that continuing to reduce calories would become unsustainable. OMAD started working almost immediately. Slowly the scale started moving down. I immediately realized that I was in ketosis for about 16 to 18 hours a day and it all started to make sense. It’s still not easy but it’s not as stressful as before.

So, I heard the other video about OMAD and I changed to eating on Wednesdays and Sundays only and fasting the other five days. I go to the gym twice on my eating days. It's been four weeks now. The weights I am able to lift are increasing. I use thiamine + allulose + apple cider vinegar + chia seeds when I break my fast.

So how does OMADEOD compare with ADF? Could you make a comparison video?

Very practical advices 💕

Serious question, I'm doing 16:8 IF right now. Should I do a similar idea and do it every other day?

Thanks so much for all your updated Info. I'm about to be 51, have lost 60lbs in about a year (intentionally slow), & change things up often..... HOWEVER, I ALSO hit plateaus often. I'm physically disabled & unable to do much anymore. I know that affects the loss & rate at which I'm losing as well as causing more saggy skin than not BUT what are ya gonna do? It is what it is. I move as much as my body will allow. Bc I hit plateaus often, I get very frustrated with my body wanting to stick w/status quo. My A1C has dropped from 5.9 to 5.8.... not much of a change. I fast, eat modified keto, calorie restrict, & eat @ different times of day... like I said- I change things often. Idk how to get out of this rut. This is a lifestyle change for me so I DO want 2B able to eat treats now & then. I don't snack or eat btwn meals & only have a small amount of sugar after a protein rich meal. Advice? I do not plan on quitting sugar totally. Already have a diminished quality of life & I enjoy the little amnt of sweets I do eat. No more vices left. Have about 20lbs left to lose, that I WANT to lose. My goal ISN'T returning to the thin, athletic person I once was- that ship has sailed. Just want to be healthier & happy with my weight.....(& ALL my sagging skin)😁

Makes sense. I’m on it👍🏻

Saw this video linked on Reddit. Thank you- this is exactly the approach I am looking for. I did OMAD years ago, for years, and ended up with GERD and digestive issues. Since then I have been trying to eat less but always have a bulletproof coffee in the morning (I can't do black coffee or tea at all). Slowly the weight has crept up and I am less lean, due to eating lunch as I WFH. So, I am going to start OMADEOD, which will psychologically be easier than trying to eat less generally, and healthier for my system that OMAD!

I’ve tried OMAD so many times and have been keto and carnivore but I’m 53 menopausal and 2MAD is what’s worked for me with time restricted eating 17 - 18 hours fasting so my hormones don’t get screwed up ! Like they do on OMAD

Great idea Thomas! I started OMAD 12 wks ago, knew it should not be long term, but also concerned how to stop without gaining weight back. My OMAD timing is not dinner but b/w 1-4pm, which made me think moving to 2MAD in 20:4 would be nice. Currently I also throw in 42 hrs fast once a week or every other week as the stresser. OMADEOD sounds brilliant to maintain the new weight, so thanks for an exit plan from my daily-OMAD.

Am definitely gonna try this

OMADEOD! Love 💕 the information you put into research 🔬 and reason! Thanks 😊

Do you guys find that weather is a factor when you're trying to OMAD? It's near 100F where I live, and I also work outside and always moving while at work. I find it's easier to OMAD during cooler temperatures.

Thomas, this is super enlightening and very very helpful. My brother & I HAVE plateaued using OMAD, even when we include the occasional 48 or 72-hour fast. I like this idea, and my brother and I are gonna run with it. Brilliant stuff.

How do you maintain weight loss after losing alot of weight? do you have a transition plan to not rebound?

I appreciate your advice and I'm going to try omad every other day. 🙏🏾❤🌹

I love this channel. You taught me so much, Thomas! Down 25 kg and keeping it off! 😅❤️❤️❤️❤️❤️❤️🙏

Would it be better to do ADF if you can?

Hey there! If I still do a daily 20-hour fast,but then alternate between OMAD and having 2 or more meals in that 4-hour eating window, will I still get the benefits of OMADEOD?

Thank you sir

OMAD for 30, ADF for 30, TwoMAD for 30. Then see how you feel having done all three.