This OMAD Fasting Alternative is BEST for Fat Loss (and safer) 

Please join my email newsletter and get a Free Intermittent Fasting Meal Plan (downloadable): thomasdelauer.lpages.co/fastandfeast/ Free Keto Diet Meal Plan (downloadable): thomasdelauer.lpages.co/real-person-keto/

I find that switching up my eating, eating OMAD for a few days than switching to 2 to 3 meals a day than switching to alternate day fasting works best. Keeps me metabolically flexible. And it works !

I started OMAD on February 27 with triglycerides at 233 among other ailments. I limited my sugar and processed refined carbs etc. and I typically eat chicken or steak with a salad and half an Avocado. 32 pounds of weight loss and my life changed!! Edit: my triglycerides are 96 ❤️💃🙌🏻

Alternate day fasting was a GODSEND for me! At 63, my metabolism was shot. I’d tried everything you can imagine to kick it in the butt, but weight loss was next to impossible. Finally, when I tried ADF, the weight started coming off! I’ve lost 28 lbs with Keto and ADF so far. I’ve also started having a “cheat” day every couple of weeks when I add some carbs, just to shake things up even more. But I’ve learned not to use that as an excuse to add sugar back to the mix. That just makes me feel awful and brings back cravings with a vengeance. It’s just not worth it. A day-long fast can be difficult at first. But as time has passed, it’s become second nature. I’ve also learned that fasting is MUCH more difficult if you have high carbs late in the day before your fast. I’m SO hungry the next morning that fasting is almost impossible. But if I keep any added carbs (like on a cheat day) in the morning and stick to high protein/fat in the evening, then I’m not hungry the next morning and fasting is easy. Also, listen to the arguments against chemical artificial sweeteners. They DEFINITELY trigger sugar cravings and won’t do you any favors. Stick with Monk fruit or stevia if you need some some sugar-free sweetening and you won’t be triggered. I’m SO happy that Thomas suggested ADF because it’s the only thing that has worked to resurrect my metabolism! Also, I have been living with severe chronic pain the last 18 years after an accident, so my exercise is greatly limited.

OMAD 5 to 6 days a week for over 6 months and zero to low carb only, 40 lbs down and very satisfied. I don’t even miss the other meals. Also, I am female and many days can only handle about 6 oz meat. Bloodwork is good.

I promise if you really make the choice and take action you’re gonna be so proud of yourself. Everyone else will notice and you’re gonna feel incredible. It takes commitment and consistency but stick to the plan. When you look back there is no better gift to give yourself. Be smart with food and exercise, get your sleep. Once on a good groove stick with it Good luck!!!

I just eat when I’m hungry and eat until I’m full. Sometimes this means a couple days of fasting, often omad, sometimes 2 meals a day, and very rarely 3 meals or even a snack. High quality, nutritionally dense food each time. Works great! Highly recommend, if you’re just starting out, to fast regularly until you can truly identify hunger and are no longer simply triggered by times of day or the smell of food, etc.

In all honesty thank you for all your videos and your time you put in I've been following you since last year. As of February of 2021 I weighed 305 pounds and this year as of today I weigh 219. You introduced me to keto, mediterranean diet and the world of fasting. All of this allowed me to start exercising again as well. my goal is to hit 200 in the next 3 months.. Thanks again

I've been doing OMAD since March this year, lost 56 pounds in 3 months! Switched to whole foods, calories range from 1800 to 2200! Might switch to 2 meals a day, for now I'm all OMAD! Veteran hospital blood labs in September, stay tuned for the results!

I think people should do ALL the fasts. I think variation is key.

Hi, thanks for great videos and contents. Just a technical clarification; 4.3 KG = 9.48 LBS Formula; 1 Kg = 2.2046 lbs

Since Feb. 2022, I lost 34 lbs ... and counting. Mostly walking (6,885 step average, 3.0 miles average) & IF & spin bike. I've done 24hrs OMAD, minus 1 hour for food. It's easy for me because I'm fasting for therapeutic reasons. Bad knees! _Key element, pay close attention to your carbohydrates._ *TARGET WEIGHT>>160 lbs. Weight before fasting>>232 lbs.*

He’s so funny: “Mice are mice. They eat cheese and run on wheels….” 🐁

Thomas. 58yo male. No daily meds. Blood work is spot on OTHER than high cholesterol most likely due to my obesity...currently 276lbs. Was pushing nearly 300 big ones 8 weeks ago or so. Slowly cutting calories and carbs has been the M.O. I've been viewing your content every now and again over the past couple years. Struggling with my weight since leaving the military in 2003, I've had to work my ass off in the gym, or other physical activity, to lose fat. Well, I nixed the gym idea last year and gained 30 of 45lbs back. I started a 48hr water (potassium/salt) fast last week followed by a daily fast (24hr) with OMAD. I'm down nearly 9lbs in 6 days. I feel good. Getting to sleep has been a struggle the past two nights though. That sucks because I have to wake up early. I'll figure that out. Enjoy your content now that I've started this journey again. Subscribed for the positive energy, information, and the way you speak about your content. My realistic goal is 245. My ultimate goal is 225. My dream goal is 215. I may have to break my kettle bells/sand bag/resistance bands out of retirement to get there. Lol. All I need now is MOTOVATION. Appreciate you.

Hi Thomas thanks for your excellent Keto food and intermittent fasting suggestions.

Been doing OMAD / two meals a day when performance needs to be ramped up for over 6 years. Works beautifully for me though it's taken an enormous amount of experimentation and study. Extremely grateful to know myself and body well enough now to better understand what works for me. Stay healthy and smooth ya'll 🤙🏼 Thanks Thomas !

Good one Thomas. Thank you!

I do OMAD in the middle of the day.... I do NOT eat whatever I want... I eat 6-8 oz protein and cruciferous vegetables and then a yogurt with whip cream and some nuts and berries.... it works for me... I’m 63 and I am also walking and going to the gym 5-6 days a week! I started Keto April 1st and as of July 4th I lost 33 lbs... averaging 10 lbs a month.

Just did my first ever 24hr fast. I don't think I've thought about food as much as today

I do OMAD on Fridays and Saturdays then 3 meals on training days and 2mad on the other 2 days. This works awesome for me and hold a steady 190lbs year round.

Great overview and studies. It should be noted that formal clinical trial alternate-day fasting involves 36 hrs of zero or virtual zero calorie fasting followed by 12 hrs of unlimited eating. You can eat breakfast and then other meals within 12 hrs followed by 36 hrs of fasting. That is why it is so effective and also why it is so hard to do. If you are not doing this, then you are doing a modified form and won't lose as much weight as the formal type. OMAD also includes 22/2 , not just 23/1 so you can spread your hour window out and absorb more nutrients without eating so fast. I do 22/2- 21/3 OMAD/2MAD - much better for keeping your BSL and lipids steadier by grazing slowly a set amount of food instead of inhaling your food bolus style. It's also useful to take natural supplements like fish oil to reduce triglycerides + berberine or fiber or a few others to lower your cholesterol and BSL Many studies have confounding factors like : eating too much garbage instead of whole foods. If you eat lots of processed food items you will have dyslipidemia and raised sugar levels regardless of your fasting regimen. They also have a habit of making people a set amt of calories instead of an amount that just covers your needs for the day and not more. The more you eat the more you will have to burn to lose weight no matter what diet you are on.

Your science is always on the ball!

This is actually what I have been doing for the past month and my weight has continued to drop and I feel great! I normally do a 20/4 fast just because I’m used to it. And every other day, no more than 3 times a week I only eat one meal a day. I still kinda break it into two portions. I would eat my greens and protein first, then about an hour later I will have the carbs that I want. I am guessing I only consume around 500 calories on my OMAD day. I have been losing weight slowly but consistently since I started intermittent fasting. But this new approach I started the past month, I keep hitting my new lowest weight every week and I still eat out on the weekends.

I've been doing OMAD for almost two years. I usually eat my meal between 19:00 and 21:00 after my workout and it works perfectly well.

Tom seems like a genius to me. I get the feeling he is not reading off a teleprompter and that he really knows what he is talking about. I watch his videos all the time. I have had great success with clean Keto and IF.

Thanks for your helpful tips 👍

Thanks!

Now you tell me 😳…I’m almost 66hrs into a long fast. I have only drank water, green tea, black tea, and acv water with lemon and lime Planning to go for 86 hours

In 2019 I did alternate day fasting for 6 months and dropped 72 lbs from 278 to 206(about 7% BF on InBody scanner) at 6 foot 3 (53 years old at the time). I did drink BCAA drinks on the fasting days. I generally ate what I wanted on the eating days including buffets and ice cream(not every day). I generally ate whole food but wasn't trying to do keto or any other diet. My energy levels were off the charts. If I ate more than one day in a row then I fasted an extra day. I normally exercise far more than most people who are active but if I am not trying to lose weight I am gaining. Fasting has been the only form of weight loss where I don't screw up my metabolism. I find eating every other day easier than doing OMAD. I also tend to eat at the worst time of day.

I love Butcher Box! Learned about them first from this channel.

Summary: If you're fat/obese try OMAD If you're fitness minded or you have body building/contouring goals do alternate day fasting.

Thanks so much Thomas.

This is so helpful and easy to understand, thank you! I really appreciate these slightly shorter and less scientifically detailed videos.

I did OMAD, for 8 months straight. I started eating twice a day and No wonder I'm having trouble keeping my weight off.

Great content!

Lost 64,4 kgs since last summer doing Keto + dirty Omad-ish. Did try going for "strickt" Omad 1/23 but quickly realised that it can actually also go too fast & be too strict & turn it into a "chore" that you want to break away from. Instead i eat 2-4 hours after i get home every day having a small feast. Like a small starter, then a real meal & then a small dessert. I believe this is also why i some days can fast up to 24-32 hours because i feel "full" longer than i would if i had wolfed down everything within 1 hour. Alternate days of cause. Also with the word "feast" i mean make sure to give yourself something you like to eat. Thankfully i find it fairly easy on Keto with like pork rinds, wipped cream & similar.

Great job Thomas, always learning and evolving, I truly appreciate your approach😎

Clearly Explained. Great Job! Let's Do It Guys!!!

I did not know that about protein absorption rate. Good Intel, as usual. Tysm

Hey Tom, I didnt realise it until i watched this video, but yes our body does need time to recover. Need to factor this in.👊

I OMAD Wednesday, Friday and Saturday. But have been eating at.6.But will change that to 3. Geat Video Thomas...I am 60 and BEVER felt better in My life

Watching this video on 9 days FAST so far, planning on doing 21 days. I had done 10 days fast before but this time I'm testing myself.

Thanks for this video on OMAD Fasting

I ended up accidents doing Omad doing keto because my appetite decreased and so i told my self I would only eat when i am hungry and that turned into once a day. Additionally now i am never hungry and have to force myself to eat

As always, great video! Do you have some EAA's that you recommend? I keep finding just BCAAs, and I know you've spoken about that in the past. Thank you for any insight.

I think OMAD also depends on your age. I am an older female (over 65) and I often do OMAD, because I am just not that hungry many days. I am certain this would not have worked for me when I was younger, more stressed and active and worked out more often. I usually do IF, with a 6 hour window and this seems to be my best spot for weight maintenance. Still looking at my calories, macros, protein, etc...

I’m going to make this change Thomas.I’m ready!

Thanks big 👍

I've done ADF and had great success.

I do Omad but take in ecaas throughout the day. I’m not worried about “breaking the fast”. All I know is I have never been this lean while still maintaining and even building muscle. It’s not fast growth or anything but it works for me. I just turned 45 and I don’t see myself doing anything but omad for the foreseeable future if not the rest of my life. Nothing like that huge satisfying meal 😋 lol

Tkx man !

Interesting...I think I will give alternate day fasting a go. Thanks for this information.

I’m on a 21/3 OMAD, low carb (< 50 grams), low calorie (approximately 1500) for 2 months now. Lost 10kg and I feel great. I really thought at first it would be tough but to be honest, because of the huge benefits, it is kind of easy. Mainly because I had to drop uric acid, cholesterol and glucose. Still 10kg to go and then I’ll stay on OMAD but with a normal calorie intake but still low on the carbs.

I've been doing one meal a day for awhile I'm getting off it during my bulk but I plan on returning to this style of eating once my caloric maintenance becomes easier. I just want to show I can do it then I'm probably going back down to my ideal weight 170-175 probably bulking to 207 seeing how I feel. Currently at 190lbs and I'm meh recovery is definitely suffering one meal a day is amazing for recovery. But it's hard for me to bulk on it I'm just taking advantage of protein synthesis and eating every 3-4 hours. Getting better about combining protein sources and eating more veggies limiting fruit and sugar. I'm also homeless so at least I get the walking in. Thanks for posting everything you really helped me understand misconceptions I had and understanding the nuances and exceptions. Currently studying organic chemistry and plan to get into biochemistry and nutrition.

I've heard Thomas mention multiple times about allocating calories during the early part of the day. So, I haven't followed that direction as much until recently. Definitely have slept quite a bit better and noticed some composition changes, just from the short time I've actually followed direction a bit more 🤦🏻‍♂️

You’ve gotta love the cutaways especially the guy holding up a clock and pointing to his mouth to indicate intermittent fasting 😂

I love omad, my life has completely changed by this system.

I’m 67 years old, and have to admit don’t exercise very much. However, I lost 30 lbs in 4 months doing OMAD being careful to get enough protein. I could NEVER be on an every other day fasting regimen! When I was younger, I did a lot of crazy dieting with a fair amount of fasting. Now, I can’t bear the thought of giving up food for a whole day!

Getting to learn about fasting and I think I might do this and add it to my weight loss plan… I have to get my weight down to my perfect level which is 100 kg

So alternate day fasting may be better than intermittent fasting or OMAD. I think I'll try it!

Tom I enjoyed and understand what you are saying for the most part, but one thing I am curious about especially in this type of study is about those metabolic markers that were mentioned with OMAD. I mean can the slowing down of metabolc rate be counteracted with more exercise? I heard light exercise, but don't really know what that means? I mean a good weight lifting session still keeps your metabolism boosted for a period of time correct?

Fasting is so addictive. I love it but as a 58 year old female there are negatives. If I go more than 3 days I see hair loss. Clearly my body is saying NO!

Mixing up types of fasting and days of eating enough protein and nutrition makes sense . The body won't get a slow down in metabolism as it won't know what to expect . variety is the spice of life .

Alternate day fasting mimics primitive man's feast and famine hit or miss eating "style", before we settled down into agricultural world of today, imho. Primitive man was "stuck" in a keto world of meat and fish and eggs, which is why imho glucose tolerance falls, there were no glucose challenges to speak of. KETO skip a day seems to be built into our most favorable gene expression. Anybody else think makes sense?

Thomas. Hi. Good seeing you. How are you? Thanks for the best way to loose weight. OMAD once every 23 hrs between 11-3. Gotcha! From Craig.

I have been practicing omad for about 1 year, with a first attempt which took me from 87 to 77k, then I stopped and I stagnated then I took up omad again and fell to 71 before Christmas or I struggled to resume this diet. Finally since the beginning of the year I went to 66 then now 61 kilos, besides I do body weight and cardio (jogging, high), I started omad to lose weight but it's now a mode of life 👍

I really wish there was more information on how fasting effects hormones and cycles for women. I've been on a fairly mild journey of 14-16 hour fasting most days for the past 3 months and it has impacted me significantly as far as cycle times.

OMAD is the only thing that's every consistently worked for me. 1 to 2 hour eating window one day. Nothing but one Huel shake the next day. Rinse and repeat. Getting back to it after nearly a year of having shit happen.

I do intermittent fasting, but something that bothers me about fasting videos like this is how it just glosses over the cons when you’re on yo ur fast.. like mood changes or difficulty with cognitive heavy tasks. I work in data and some projects I can’t fast, I need food to be efficient so it’s important to keep in mind fasting works best with some lifestyles but can be more difficult for others

What do you think of the 48-72 hr fasting per week? Once the desired body comp is met. Then stick to a intermittent fasting 16/8 randomly 2-3 times a week to maintain.

I’m a big fan of OMAD. I’ve done Keto/OMAD for the past month, and I’m down 35lbs, and feeling and looking better than ever. I make sure to supplement to make sure I’m getting enough nutrients.

I'm roughly two weeks into doing this WOE. I have found it to be very energizing. I lift on my eating days and do a core and cardio routine on fasting days. Fat is melting, and my skin is getting tighter.

🥰🥰🥰✅ Great video Thanks 🙏 Greetings from Germany 🇩🇪

18-19 hours per day and OMAD once per week works perfect for me, dropped weight while keeping lean muscle. I do drink EAAs. The only adjustment I've done is to increase my caloric consumption as i was loosing more weight than intended.

when did you start green screening? either way good info as always and Ive lost 10 lbs watching your videos since May. thank you!

I recently looked over this study as this is a common question that comes up and I feel there tends to be a perpetual myth around the issue of protein absorption. I would really love some healthy discussion and clarification for everyone’s sake. Is this study not looking at the amount of protein required in a single sitting (and throughout the day) for maximal protein synthesis (MPS) vs protein absorption at the level of the gut? Which are two different things to my knowledge. Are they also not using whey protein which has a much higher/quicker absorption rate than whole food protein sources (ie beef)? I believe they also mentioned that extra amino acids not used for protein synthesis were utilized for other processes in the body. Is it not true that if you have a very large meal with your allotted protein for the day from whole food rather than spaced out, it simply takes much longer to digest and absorb than a smaller meal? It’s not wasted as many people are lead to believe. I think it’s important to differentiate between protein absorption and amino acid utilization by the body. Are others misinterpreting the data and the issue or am I? I’m not for or against either approach. I think they can both be utilized. I would just really love clarification for myself and others for clearer understanding and appropriate application. Life long learner here.

It just takes one small change in lifestyle to create a domino effect on the rest of your life. A lot of people aren't willing to make that small change. If it was easy everyone would do it. They go through and waste their life without ever finding out what they're truly capable of. So anyone who's here because they have the mindset to become better, even by 1%, you're a champion.

Thanks for this great explanation! Just restarted Omad & clean Keto. After hearing this, any of you want to share your fasting weekly/monthly schedule with me? Just found Thomas & find him amazing! I’ve been following Fung & Berg & trying to reverse type 2 diab. (newly diagnosed). Fung/Ramos suggests 38-42h fasts 3x/week. Lot’s of info out there I need to find good plan and stick to it! Tx guys.

Eat between 12 noon and six only, ever day, two meals. It's the best overall.

I almost choked laughing on my buttered coffee when Thomas said"...or you just eat food..."

I totally agree because I went from omad to monk fasting and never looked back. Much healthier and more energy and less fatigue. At this point, I'm fasting two days in a row, and then eating keto with cold potatoes or sweet potatoes for a few, based on your cold potatoes research review. . Hahaha... So far so good.

I've been switching up from eating one time a day one day and then the next day two times a day within an 8 hour time frame and taking about a 1000 calories on the first day and the alternate day about 1700 for 2 and 1/2 months and I went from 303 to 255 lb. And I only went to the gym about five times within that time span.

I am wondering if the antiinflamitory effect of fasting actually acts to reduce cortisol levels so any elevation in cortisol for metabolic process is ofset by the reduce pain induced cortisol creation.

Kohei uchimara, one of the most successful gymnasts of all time and recently retired from what I understand does perpetual OMAD

I want to try ADF but I have 2 problems. 1-can’t sleep hungry 2- it will limit the days of heavy lifting high intensity workouts. If you solve those two problems I will hop on the ADF wagon.

Any pre workout recommendations for fasted weight lifting to minimize muscle loss? Currently on green tea but thinking of switching to EAAs (GAT Flex)

I think all this fasting mostly boils down to calorie restriction for the major weight loss, but if you can give your organs and hormones a break that's good too.

So i’m really considering the Wolverine Workout plan! I do a lot of fasting and keto! Will this style workout with such a vigorous workout?

Sounds like the bulk of the issues with OMAD (as is often the case) is not necessarily the OMAD itself but people not doing it correctly. I've been on OMAD for about 90 days (since about day 50 of my carnivore diet) and eat between 1500 and 2500 calories per day of almost exclusively grocery store bought steaks, burger, sugar-free bacon and eggs and am down around 80 lbs, and 13 inches in my waist. I am almost never hungry and I eat my meals mainly in the evening, because that works best for me to dine with my wife, and haven't had any issues with it so far. The human creature is a pretty amazing machine and can truly adapt to a lot of different dietary changes, and I believe if people today would just trade in the vast majority of the sugar, carbs and processed foods they eat now for those that don't have those ingredients the changes would be dramatic and easily recognizable around the world.

Hi Thomas Is it Ok to Not eat protein after workout in the fasting day of alternate fasting method?

Got it. I'll eat between 11am and 4pm. I know this will help.

Does Butcher Box take EBT though?

16:8 will always be the easiest to follow and stick with it with results .I eat 11Am-7pm done can’t exercise due to bad back & still can lose weight

I've been doing omad and not getting the results I hoped. It's discouraging. I'll incorporate your suggestions. Thank you.

Love ADF I don’t have to think about what I have to eat because I don’t eat on off days

I did omad for over a year, started with full blown metabolic syndrome. At about the 3 month mark, A1C went from 7.5 to 5.0 . All blood markers inline. Dropped lots of weight. Unfortunately not enough protien. So yes lost fat but also lost muscle.

The Every Other Day method or (mTor) as Dr Pelz explaines gives your body the fast followed by feast method which is looking pretty good although the average joe would disagree ;)

You answered my question about how to get enough protein on an OMAD diet! It's really not realistic it seems. So, I don't feel like it's the right thing for me. Yours was the most useful advice and well researched compared to other sites and channels. Thank you ✌🏽

Didn't know that I was doing a mix between normal IF 16/8 and OMAD, because somedays I Eat like for just one hour or so and the fast again until I eat 22-23 hours after, and other days I just eat between 6-8 hours, and I had great results in Body composition, although is slow, I have gained muscle while reducing a little fat in the long term without restricting what I eat, however as I always say to people, unless you eat a lot like me and have all your macros and nutrients covered, don't do these kind of diets.. Thanks for the video as always.

I have had just one salt free, Vegan, Keto meal a day at bedtime for 9 years. My meal is made of nuts and ground seeds, Curcumin powder, a little liquid Sunflower Lecithin and digestive enzymes. In the morning I take a number of supplements and feel pretty good so far.