One Meal a Day Results - I Survived 3 Months on OMAD Diet!

Here’s how you can can benefit from it.



Here are my one meal a day results.

I’ve tried the diet for three months.

Today, I’ll break down my experience and explain how you can benefit from it.

And then I’ll show you how you can lose weight quickly and in a healthy way. As real, live weight loss coach, your weight loss success is my mission.

Let’s get started.

Update after 6 months on OMAD diet (2020)

I wrote this post originally after starting OMAD in October 2019 and doing it for 3 months.

Now it’s been 6 months and I want to report my progress.

It’s been a fantastic journey so far. I’ve seen a major boost to my energy level and happiness.

I’m seriously hooked on it now.

To be clear: it wasn’t easy during the first months. But it’s so much easier now that it has become a habit.

There’s no way I’m going back to two meals a day.

That said, here’s my original account of one meal a day results after 3 months—updated with my latest observations.

Companion audio

Check out the companion podcast episode for my story of OMAD diet experience:

My OMAD diet results after 1 month and onward

For 3 months, my eating window on OMAD has been 22:2.

I wake up at 4 am.

I eat at around 5 pm.

Then I go to bed at 9 pm.

This is the list of the OMAD results I benefitted from already after 1 month:

  • I’m so much more productive. Eating 3 meals a day interrupted my workflow and other activities. Now I focus better on what I’m doing and I get so much more done.
  • I love exercising self-discipline and embracing discomfort. My one meal a day comes as a reward.
  • I didn’t enjoy my 3 meals a day as much as I enjoy one meal now. I’m so hungry in the evening that eating feels fantastic.
  • Seeing great OMAD fasting results also gave me momentum to begin dopamine fasting. I do it once a week now.

Now let’s dive into my positive OMAD results in detail.

OMAD, before and after

I had been already very lean before I started.

Here’s a picture of me in 2013 and in 2020 to give you an idea.



I lost about 25 pounds during that time by eating a 2-meal-a-day keto diet.

So being super lean already, I didn’t experience any direct OMAD diet results after 3 months.

That said, my weight loss coaching clients have seen great results with OMAD.

You lose weight

One of the clients lost 15 lbs in 2 weeks.

Another one went from 240 to 220 lbs and plateaued. He then started counting calories and soon, his weight loss continued.

To be clear: OMAD produces amazing results for people. And it’ll do the same for you.

You’ll start burning your fat reserves and lose weight quickly.

You’ll also learn about your eating habits. With 3 meals a day, you probably overeat. Just eating because it’s “time to eat.” Realizing that you don’t need that many calories will also help you lose weight.

lose weight

You have more focus and productivity

If you like focusing on one thing, OMAD is great for you.

It allows focusing the first half of the day exclusively on work or other activity.

Then, you can do other things such as learning, exercising, and cooking.

And finally, you can eat.

Finishing a task before moving on to the next one gives you a sense of completion.

Compare this to a 2-meal schedule where the first meal (say, at 12 pm) breaks the workday into 2 parts: before and after the meal.

So yeah, high-performing individuals will love OMAD for making them more organized and productive.

focus and productivity

You reward yourself at the end of a fast

With OMAD, food comes as a reward for hard and concentrated work.

You enjoy your food, knowing that you completed your work for the day.

And it tastes so much better because you’re hungry!

On a 2-meal or 3-meal schedule, it doesn’t feel like a reward. It breaks the flow of your activities and feels more like a distraction because you still have to do a lot.

reward at the end of a fast

You simplify cooking and eating with OMAD

When you eat several meals a day, planning and eating can be difficult. Some people even carry several containers with them, eating on the go or in the office.

OMAD allows you to cook once and eat once. It couldn’t be easier.

Another example is travel. With OMAD, you can focus on your experiences and don’t worry about getting food.

You can even go on a 48-hour fast if necessary because OMAD prepared you for longer fasting. It just means that you need to skip one meal.

simplify cooking

You’re less hungry longer

One of the OMAD diet results you’ll notice will be feeling less hungry during the day.

You won’t feel hunger longer in the morning. I don’t feel it for at least 6 hours after waking up.

And forget about food cravings a couple of hours after dinner. The meal size is so huge that there could be none!

less hungry

You’re healthier with intermittent fasting

With OMAD, you get all the benefits of intermittent fasting:

  • Autophagy: cellular cleanup.
  • Compressing the eating window: less insulin and more growth hormone.
  • Hormesis: using positive stress to boost resilience. By exposing yourself to discomfort in the form of hunger, your willpower gets stronger.


Use it as pleasure for neuro-associative conditioning

One of the OMAD diet results you’ll appreciate is that your meal becomes more enjoyable.

You are hungrier and look forward to it.

Eating puts you in a peak state that you can use for conditioning yourself. Whatever you do during that meal your mind will link to pleasure.

For example, if you have a hard time communicating with your spouse or partner, talk to them a lot during this one meal.

That’s how you’ll like talking to them more. And they’ll notice it and start liking it more as well. The next thing you know, your relationship improves.

neuro-associative conditioning

What’s next

Reading about one meal a day results that others have seen is motivating. But it doesn’t mean you’ll do it yourself.

  • Do you want to lose weight but don’t know where to begin?
  • Are you tired of starting and stopping dieting all the time?
  • Do you want to be able to look at yourself and not hate what you see?
  • Do you want people not to make fun of your YouTube videos?

If yes, let’s have a no-fee weight loss breakthrough session.

what's next

Here’s what you’ll get with my coaching

✔️Lose as much as 10 pounds per month with ease

✔️No tedious dieting or medications

✔️Decrease your appetite safely and naturally

✔️Have a solid practical plan that tells you exactly what to do

✔️Work with a compassionate coach one-on-one instead of just watching lectures

✔️Like yourself more and gain confidence

what you'll get

What are clients saying about it?

“I lost 9 pounds in a month and I didn’t even realize it until I stepped on the scale!”

“Everyone will benefit from your program!”

“I’m so excited with my one meal a day results!”

“It’s wonderful! I used to feel guilt and shame but now I’m confident instead. I see there is hope. I almost forgot how it feels.”

Take action now: Book a no-fee session with me

Ready to start losing weight already tomorrow? I know how to help you get results.

No matter what you enjoy eating or what kind of dietary restrictions you have, you can lose weight. It’s simple and you’re going to love it! I’m here for you every step along the way!

Starting is as easy as booking a no-fee session with me. I’ll listen to you compassionately and offer a plan that will encourage you to take action right away.

Book a no-fee weight loss session with me.