What is OMAD?
OMAD is One Meal A Day — eating once within a short window and fasting until the next day. Most people choose it for simplicity, satiety, and time, not extremes.
Beginner guides
Simple rules, big meals, measurable progress.
Short, honest guides to start OMAD without overdoing it. Backed by community wisdom and basic nutrition principles — not bro-science.
How to start gently
Begin with a 20:4 window for a few days before tightening. Listen to your body. Take a rest day if you feel off — consistency beats intensity.
Common mistakes
Skipping protein, under-salting, jumping straight to 23:1, eating until uncomfortable, ignoring sleep, and competing with strangers' windows.
Hydration & electrolytes
Drink water steadily, and consider sodium, potassium, and magnesium during the fast — especially in the first two weeks.
Protein priority
Aim for roughly 1g of protein per pound of lean mass per day, in your one meal. Protein supports satiety, muscle, and metabolic health.
Breaking your fast
Start with protein and a little fat, not a sugar bomb. Eat slowly. Stop just before completely full — you can always add a little more.
Before you start
OMAD is not appropriate for everyone. Talk to a qualified healthcare professional before starting any fasting protocol, especially if you are pregnant, under 18, have a history of disordered eating, take glucose-lowering medication, or have a medical condition.
If something feels wrong — sustained low mood, dizziness, obsessive food thoughts — ease up. Your health comes first.
Ready to track your first OMAD meal?
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