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by jasonpeacock·3y ago·view on hn ↗
I focused on dinner only, and would start eating around 4pm and stop at 8pm - 2hrs before bedtime (technically that's 20/4 fasting and not OMAD).

I have coffee in the morning, 1-2 cups, then just water the rest of the day. If you're fasting for true fasting effect (autophagy, etc.) then you can't eat more than 50cal or you'll "break" the fast.

If you're fasting for dieting/reduced calories, then having a protein shake (100-200cal) is OK if it helps you get through the day.

I'm lucky in that my body responds will to fasting, but you may need to ease into it - aim for not eating until 12pm (12-8pm), then push that later each week as you feel better until you get to 4pm or 6pm and are doing OMAD.

Also very important when fasting is food quality. OMAD is marketed as "eat anything you like and lose weight!", and while that may be true you'll feel like crap if the only meal you have pizza and ice cream and beer. Start with a salad, then get some good protein & fat in your entree, with a side of carbs. Dessert is OK, but it should be a treat - not a full serving/second meal.

3 comments
One note from experience.

Its better to stay under 50kcals (bit of milk with coffee), than to have small amounts of food (breaking autophagy). Small amount of food will cause hunger triggers making you hungry all the time.

With no calories my hunger fades away and its only mental experience of your brain saying 'you should be eating now' rather than physical one of your stomach rumbling.

Its a very interesting physical vs mental experience.

One more thing. To make most of OMAD its better to switch to Keto diet and focus on eating proteins.

Also, the non-alcoholic beers from Athletic Brewing are great and low-calorie. Their "Athletic Lite" is only 20cal, or their gluten-free is 45cal. The IPA is 65cal, IIRC.
Black coffee?
Yes, black, unless you can keep the cream+sugar <50cal or are not pursuing strict fasting. Tea is good too, but same caveats about milk+sugar.