OMAD vs 2MAD – Which Is Better (One Meal A Day or Two)


Hello Health Champions. Today we’re going to talk about OMAD (one meal a day) versus 2MAD (two meals a day) eating one meal a day or two meals a day is one
better or does it just depend on the person and the circumstances so today
we’re going to cover all the different factors that you need to understand so that you
can decide when and if one is better for you. Coming right up. Hey I’m Dr. Ekberg I’m a holistic doctor
and a former Olympic decathlete and if you want to truly master health by
understanding how the body really works make sure you subscribe and hit that
notification bell so you don’t miss anything OMAD and 2MAD are both forms of intermittent fasting and just real quick
if you eat two meals a day and let’s say that you eat lunch at noon and you eat
dinner at 8:00 then you have an eight hour feeding window there’s eight hours
during the day that you’re eating and there’s sixteen hours a day that you’re not eating if you squeeze that together a little
bit so you’re eating lunch at noon and dinner at 6:00 now you have an 18-6
intermittent fasting pattern if you squeeze it a little bit further so you
have lunch at 2:00 and dinner at 6:00 now you have a 20 hour fasting window
and a 20:4 intermittent fasting pattern and now if you squeeze that just a
little bit further then you have one meal a day where you’re eating only one
meal you’re eating all the food of that day in about an hour window or so so
they’re really kind of similar but they’re different degrees of
intermittent fasting so you’re stretching your fasting window from 16
to almost 24 hours now why would someone want to do this and what are the
advantages and issues well most people who get into intermittent fasting or
ketogenic diet and so forth then it’s because they want to lose weight okay
it’s the by far the greatest and biggest reason for most people and even though I
totally understand that I’m not a big fan of putting that as the priority
because we have to understand that the weight is not the root cause there is a
reason for the weight gain there’s a reason the weight won’t come off and we
have to find and solve that reason and that’s the priority and when we do that
then the weight comes off easy or at least consistently and we’re addressing
the root cause so we’re getting some health benefit we’re fixing the body at
the root and we’re getting healthier the biggest reason for weight gain is
insulin resistance and the far-gone state of insulin resistance is called
type-2 diabetes so that’s the second biggest reason that people want to do
intermittent fasting or low carb is to reduce insulin resistance if they are
maybe pre-diabetic they have what’s called insulin
resistance or if they’re full-blown type 2 diabetics but we want to realize that
the weight loss the vast majority of people who have excess weight the reason
is that they are insulin resistant and that is the thing that you’re actually
trying to resolve for some people it might be that they want to do OMAD or 2MAD to maintain the gains that they’ve made they they were overweight
and they’ve lost the weight and now they want to maintain it or it might be
someone who was never overweight but wants to maintain their health and not
become insulin resistant or diabetic and that’s the best place to be to fix
things before they become a problem there’s the popular saying don’t fix it
if it ain’t broke and I totally disagree with that because what that says in a
health sense is that wait for a disease before you do something and that’s not
prevention okay we want to prevent things we want to maintain the highest
possible level of health now for some people they don’t really
a weight issue or a insulin resistance issue but they’re still interested in
intermittent fasting because they’re interested in longevity and improved
immunity and both of those are results of something called autophagy. Autophagy is when the body up regulates its recycling when resources become more
scarce in the body such as when you’re not eating the body gets better at using
them efficiently so it starts recycling and reusing and it gets more efficient
at using and repairing what’s there so as a result your immune system starts
working better because some of those foreign things some of those proteins
that it’s recycling are pathogens like virus and bacteria and yeast and
parasites and it’s well documented that fasting and calorie restriction
increases longevity so we’ll talk more about that and some people do it just to
save time they have solved their health issues
they they maintain what they’re doing they’re getting some Autophagy they know
that but one of the greatest benefits is that they wake up in the morning and
it’s liberating that the first thing they do is not to have to go and eat
they can start their day just shower get dressed and get right to it and then
they’ll eat later in the day sometime but it’s not urgent okay they could eat
at noon they could eat at 2:00 o’clock they could eat at 6:00 o’clock it’s not
a big deal and that’s a great thing to get to that point and then there’s the
issue of calorie restriction so it is a physical fact it’s a law of physics that
you have to burn more calories than you put in
but in terms of physiology it’s not quite that simple because hormones
determine how hungry we are which determines how much we eat and so forth
and when we talk about calorie restriction typically people talk about
eating many small meals but smaller meals with fewer
calories in each meal and they try to have frequent snacks but they want to
keep them under a hundred calories and that’s a really bad idea because what
people find and is that it is much much harder to eat a little bit frequently
than to eat a lot on a few occasions because once you eat a little bit all
the time you trigger the body’s desire for food and that’s why the typical idea
of calorie restriction is so hard to maintain
whereas calorie restriction that results naturally from eating fewer meals is
very very easy if you just skip a meal the body says oh I’m hungry and then you
have a cup of tea and the body says okay well I’m good for now this may be hard
to believe if you haven’t tried it but talked to some people who have tried it
or give it a try yourself and you will find that once you get into it you get a
little bit fat adapted then it is very very easy that you don’t get hungry
personally it is when I’m recording this it’s about two o’clock in the afternoon
and all I’ve had today is a cup of coffee and a cup of tea and I could eat
but I’m not particularly hungry and I don’t have any weight to lose I don’t
have insulin resistance but I like the time savings and I like the fact that
I’m getting some autophagy so when people get into OMAD or 2MAD okay
it works great for most people at least for a time but then there may be some
issues down the road and some of these issues might be a plateau a lot of
people might find great benefits they lose some weight but then they hit a
plateau and nothing happens other people might do this and they noticed hey you
know I feel a little better I’m not as hungry but I haven’t lost a single pound
or some people lost their weight they reach their goal they want to maintain
the autophagy and the fasting they want to maintain the time
savings but they lose too much weight they get thinner than they want to be
than they feel good with or some people might get digestive upsets when they try
to eat all that food in one sitting if they don’t have a strong digestive
system then it can be difficult to digest that much food in one sitting
because if you eat thousand calories per meal in two meals then the body has to
make a certain amount of hydrochloric acid and a certain amount of digestive
enzymes to process that food if you eat 2,000 calories in one sitting the body
has to make twice as much all at once so you have to have a stronger digestion to
get away with eating one meal a day and some of that of course is just
getting the body habituated getting the body used to it so if you do this on a
gradual pattern then you can probably work up to it another issue that is not
so common if you do it right is that you get too hungry for the most part that’s
because you try to do things too quick if you ease into it then there typically
will not be a problem if you go slow enough to get your body fat adapted to
teach your body how to use fat as the primary fuel instead of carbohydrates
where you have to top it off all the time you typically won’t get hungry but
for some people it’s still an issue or for some people they’re losing weight or
they’re reversing insulin their blood sugar going down their insulin is going
down but for some reason they feel it’s not happening fast enough that they feel
that there’s a time line and they wanted to go faster so know that we understand
some of the variables and some of the issues that were working with let’s try
to understand the physiology a little bit closer like what’s the main
difference between one meal a day or two meals a day from an internal perspective
what’s actually happening in the body so if you eat one meal a day
and this is the 24 hours of the day then this would be midnight and this is noon
and this is midnight again and we’re just going to assume if you eat OMAD
you could eat your meal at any time during the day but we’re just gonna
assume that you work you come home and you have your one meal at six o’clock at
six o’clock you go from a fasting state you go from a place where your body has
made a lot of ketones it’s in a good state of autophagy at least if your
fat adapted and then as you eat you start packing in a lot of food all at
once you’re gonna go from that fasted state from a state that promote insulin
sensitivity to an insulin resistant state all at once okay you eat a bunch
of food your body increases the insulin production in response to all that food
because your body has two process it and the insulin has to take the nutrients
out of the blood and into the cell so even if you’re not technically long term
insulin resistance you are promoting insulin resistance in that state you’re
in the fed state you’re in the storing state all right and there’s nothing
wrong with that we obviously have to eat sometime so that lasts for a few hours
while the body is processing that food and then the insulin drops and after a
few hours you return into a state where you’re becoming more insulin sensitive
you’re you’re moving the momentum goes from insulin resistance to insulin
sensitivity and here’s the key with OMAD with one meal a day that once you get
into that insulin sensitive place and you don’t put any more food in the
longer you go without putting any new food in the more you’re promoting
insulin sensitivity the more ketones you make the more autophagy you get
and so this is the continuation of that graph by midnight were a little bit into
in into insulin sensitivity again and then as long as we don’t eat again we
wake up in the morning we go to work but because we don’t eat we’re keep we keep
increasing the autophagy and the insulin sensitivity if we eat two meals a day
let’s say that we’re doing an 18-6 pattern so we’re eating at noon and
we’re eating at 6:00 then the thing would be exactly the same except for the
jump at noon so we have two times where we get into insulin resistance there’s
twice a day where we’re breaking the momentum of moving toward insulin
sensitivity instead of just one and what that does other than giving us two times
where we become a little insulin resistant is it shortens the time that
we are without food and therefore we don’t get the same depth we don’t get
the same momentum toward insulin sensitivity we don’t give the body the
same opportunity to burn off stored resources because we eat sooner and
therefore we don’t get the depth of insulin sensitivity that we would with a
longer fast so insulin sensitivity is is a big thing that the longer you go the
more insulin sensitive you become the other thing is autophagy that if you’re
looking for autophagy there is no exact consensus of when that kicks in we
do know that if you on a low-carb high-fat diet if you’re already making
ketones when you start the fast here just before midnight then you’ll
probably have a significant amount of autophagy in about 14 to 16 hours it’s
definitely by 18 hours you’ll have some good autophagy but it’s a matter of
degrees all right the longer you go the more you get it’s not
like you never have any but those extra six hours will dramatically increase the
amount of autophagy that you enjoy so with that in mind let’s just look at who
might benefit from what and when so OMAD would be the best way to go if
you want faster results right if you’re trying to lose weight faster if you want
to reverse type 2 diabetes faster then go OMAD if you want more autophagy if
your main concern is longevity immune benefits then you would want to go OMAD because it would OMAD is dramatically better for autophagy than
2MAD would be. OMAD however is harder to sustain some people do get
hungry some people lose too much weight some people have digestive upsets some
people find it difficult to eat that much food in such a short period of time
so therefore it’s harder to sustain some people get excess weight loss and just
in terms of long-term health that once you have lost the weight that you want
to lose you want to maintain now what you’re looking for is health and your
body is going to require a certain amount of nutrients you need vitamins
and minerals and essential amino acids and essential fatty acids so the amount
of food that you have to eat to provide those nutrients it’s much more difficult
to eat that in a single meal than it is in two meals and then two meals a day is
easier to sustain for all of the same reasons you don’t get quite as hungry
it’s easier to maintain the weight it’s easier to get the nutrients but of
course your the drawback is that you don’t get as fast a result and you don’t
get the same depth of autophagy that you would with OMAD and for some people who
want an even stronger degree of fast results or more autophagy maybe they
have cancer maybe they have an autoimmune disease may
they have a really stubborn weight or type-2 diabetes then they might want to
go longer than 24 hours in a fast they might want to go 36 hours or 48 hours or
they might want to do three day fast or four day fast and not all the time not
like every week but you want to change things up a lot and throw those in once
in a while again that’s why we want to understand these principles because
there is not one set perfect way to do it for every person is going to depend
on a lot of different factors so that’s you want to understand this stuff so
that you can start playing around with it and understand why things are
happening and then find a way that works for you so now what do you do with this
well it depends on where you are so let’s just figure out where you are on
this scale if you’re eating three or more meals a day then your first step
would be to get fat adapted if you’re eating three meals plus snacks
you are probably carbohydrate dependent because carbohydrate dependence is the
only reason that you would want to top off your blood sugar with a snack every
couple of hours if your body knows how to burn fat you’re not going to need to
eat that often so that would be step one you go from eating all those meals high
carb to eating low carb you get your body fat adapted you’re not going to
need the snacks you’re down to three meals a day then once your body gets
used to that you try skipping breakfast or at least you try to push breakfast
later in the day and just get your body used to that idea before you know it you
can skip breakfast altogether and you’re eating two meals a day
now you from two meals you start shrinking you start pushing the two
meals closer together so if they’re eight hours apart in the beginning you
push them seven six five four hours until you’re all the way down OMAD
if that suits your goals right if you don’t feel like you need autophagy and
you don’t have weight to lose you just want the time-saving then maybe
16-8 is good for you so again you figure out where this fits for you and then the
way I see it is that for most people you’re gonna stay primarily in OMAD
until you have reached your goals until you have lost your weight you’ve
reversed the insulin resistance you reverse the type-2 diabetes then you
stay in OMAD and then for all the reasons we talked about once you have
reached your goal your insulin sensitive you’ve reached your goal weight now it’s
going to depend some people are going to be perfectly able to stay on one meal a
day and they’re not going to lose a lot of weight they’re going to be easy for
them to maintain it there and they find it easy to get all their nutrients in
one meal great but if you start losing too much and you don’t want to lose too
much now I don’t think there’s anything unhealthy with being very thin unless
you start getting emaciated and pathologically thin and malnourished but
on the contrary being quite thin probably gives you some longevity
benefits even though I think you can get most of those benefits by following
these principles and just being in in enough autophagy on a regular basis but if
you’re starting to lose too much weight or if you just want to enjoy two meals a
day then now you’re gonna move back so you went from two meals a day to one
meal a day and this one meal a day is kind of crunch time that’s where you get
things done but when things are done now you go back to two meals a day or maybe
alternate two meals with one meal to get the autophagy benefits and that’s where
I would stay for the rest of my life I would stay with 2MAD or OMAD I
would throw in some longer fasts every couple of months twice a year whatever
fits you because there’s tremendous amount of research that shows that you
get enormous health benefits that it is much much more important when
you eat even than what you eat of course you have to eat real food that goes
without saying but when you eat is incredibly important
and there’s some tremendous health benefits to giving yourself a sustained
period without food they clean up the autophagy the insulin resistance your
body is designed for this you eat something you put it in storage during
the fasting you pull it out of storage that’s how the body stays in balance and
it allows the body to clean itself up so you can stay healthy for the long term
if you enjoyed this video make sure you check out that one thanks so much for
watching I’ll see you in the next video




Comments
  1. Watch more videos and find out Which Is Better for your health: https://www.youtube.com/watch?v=_uEWltsZGTI&list=PLpTTF6wMDLR5tjNfMLc-5RpRzxK5D0yqH

  2. 7:51 I am glad you addressed that. I can go 18-20 hours without eating and it works well for me 85% of the time. But I love drinking coffee in the morning, two large coffees. I am not doing it wrong, I suppose. Thanks for the great service.

  3. I wish my problem was “losing too much” 🙁 I’ve been on plateau for a year now…
    Having said that, I’ll continue my OMAD/ IF journey until forever, even if I won’t lose any weight.
    I can’t imagine going back to eating million meals a day.

    Thank you Doctor for all this helpful information!

  4. I recommend you listen to what Dr. Ken Berry and Dr. Jason Fung have to say about calories. The "calories in/calories out" has been proven to be false. It's not about calories of a food; it's about the make up of that food.

  5. 2MAD is perfect for me. But I don’t understand why I am never thirsty. And if I force myself to drink water, my stomach feels immediately bloated.

  6. I started OMAD on 1//6/20. I have since lost 38lbs. I eat whatever I want and sometimes will have dessert. (Make sure you are CLEAN FASTING i.e. black coffee or water only otherwise you will be prolonging the desired effect. Using creamer or even sugar substitutes will BREAK YOUR FAST releasing insulin. Heck, even sugar-free gum will break your fast.)

    Once I get down to my goal weight I will EITHER switch to 2MAD or a combination of OMAD/2MAD on different days, whatever will effortlessly keep me at my targeted weight. That will take some time and I look forward to finding my sweet spot. Side note- I have added in taking apple cider vinegar (along with some other stuff) and it is super beneficial. Between that and OMAD, I feel amazing.

    I should note that if you like taking naps you may find it difficult once you start this new way of life. I find it impossible to nap b/c I have too much energy. My GI issues have ceased, my head is clearer, I feel younger, and my joints feel better now that I don’t have inflammation. I used to worry about dementia (my mother had it), but not any longer. I am a lean, mean, (junk) protein eating machine. I am thankful for the people that promote this healthy way of living.

  7. I'm doing OMAD to reverse IR and NAFLD. I'm feeling so much better and have lost a lot of weight, I'm not always in ketosis because some days my body is screaming for food, but I always try to keep my carbs very low and in general the improvements have been huge! 😃👍

  8. I have lost 35 lb since October 2019 doing 18-6. 2 meals seems work better for me just because I can eat VARIETY of foods for two meals. I can have healthy meats and veggies for 1 meal, and Greek yogurt with cacao powder for another, for example. The idea is to incorporate different nutrients during eating window. It is hard to include variety in just one meal for me, I get full too fast. Great video, thanks.

  9. I eat one meal a day, some times not even every day if I’m fasting. Keto turns my body into a giant fat burning machine and I don’t have to eat so often. It’s Like my fat is a big battery slowly powering my body. It’s great.

  10. 2mad is not limited to 18/6. Can easily be 20/4 or even 22/2. So the difference isn't as large. Plus on omad the insulin spike is larger due to more food at one go. Your chart shows equal insulin spikes

  11. I've been on a 2MAD 18:6 for the past 9 days. I am trying to eat clean; barely no junk or fatty food. I consume black coffee an hour before my workout/cardio of one hour. Go home and drink ACV w/ organic lemon juice water in a big tumbler until my first meal around 1100. I'll eat a salad then a sensible meal with protein. I would do my drink and coffee with cream until my next meal around 4pm. This meal would be smaller than the first.
    The last two days between workout and 1st meal, I don't feel any hunger pangs. It was tough the first week because of that but now I am used to it. On Saturday, I usually don't workout but I'll do a 20:4 OMAD. Before when I was snacking and eating 3MAD, I was always hungry. Now I see a big difference when you fast for a long time prior to your 1st meal.
    Thank you for posting this video Dr. Ekberg.

  12. I have been doing every other day eating most days of the week. With one or two meals on the eating day. Due to social needs sometimes I eat two days in a row. Being fat adapted It is not hard to do this at all. My wife has followed me in this pattern. I work out with weight lifting and aerobics such as stair climbing or hiking most days of the week. I prefer to do this in the fasted state.

  13. I eat 3MAD in a 2MAD time window. I spilt one of the meals into 2 smaller and place them at beginning and end of the eating window with the big meal in the middle.

  14. I can't seem to kick the carbs, so to avoid the insulin spike roller coaster, I adhere to a fairly strict OMAD lifestyle. Perhaps eventually I'll go full carnivore/2MAD. Either way seems to be beneficial for longterm health.

  15. But if I’m doing OMAD for weight loss Benefits and once I’ve reached my goals and wanna go back for 2MAD, will I gain weight back?

  16. hello sir, cn u pls mention da essential supplements we need during dis keto journey ? Im havn excessive hairfall now, all day fatigue, n joint pain !! (itz now 17th wk of keto) 😢

  17. Great info as usual. Thanks. It does help me on my journey… I really notice now if I slip off my routine…
    One thing I would comment on, is the nomenclature of OMAD / 2MAD… if 2MAD is 2 meals a day, then OMAD may be mistaken for Zero meals a day as an acronym… either 1MAD matches the 2MAD notation, or TMAD matches the OMAD – I think the 1MAD and 2MAD is the clearest because the number of meals is clearly quantified…

  18. Progress so far: 12/2019 – 02/202. 287lbs -> 261lbs and declining 😛
    Dec. Did 16/8 for 3 weeks, then a 5 day water fast for last week… It was one of the most difficult experiences but I went through so much detox and autophagy, well worth it. Completely reset my hunger, cravings, and taste buds. Been doing loosely Keto, just meat, fats, and veggies with 0 refined carbs and sugar. I completely stopped snacking… only food that goes in is proper cooked food on a plate.

    Jan. Did 18/6 for the entire month, and another 5 day (120hr) water fast on the last week… It actually gets easier! Pro-tip, set the hourly goal and you are far more likely to complete it. Watching the count down timer is key…

    Feb. I'm down to eating only 4 days out of the week and 3 days of fasting. 3 day fast in a row, MonTueWed on 1st week, TueThurSat on 2nd week, switching it up weekly. Next week, WedThuSun are fasting days.

    I am now really comfortable doing OMADs. Maybe by April I will be OMEOD adapted… It actually disgusts me now that I used to eat 6+ meals a day, 3 snacks and Breakfast/Lunch/Dinner… I don't think I can ever go back to that lifestyle that put me at 250lbs+… I already walk 30 minutes a day but will be adding exercise routines like push-ups, sit-ups, squats soon.

    Your channel motivates me… keep up the excellent work.

  19. So ….. I am fasting …. Waiting for my blood sugar to drop to below 60 before eating ….. 28 hours 145 blood sugar ….. 42 hours 177 ….. 51 hours 130 ……62 hours 159 …. 79 hours 120 ….91 hours …… 138 ….. 102 hours 103

    Totally confused on what's going on I studied ….. I am burning off old toxic stored sugar from the liver

  20. My standard is 18:6, for about a year and a half. For about a month I've started doing 22:2 I guess. I eat two meals two hours apart. While not technically OMAD it feels like it compared to 18:6. When doing 22:2 my energy levels are better and mental clarity is off the charts.
    One thing I didn't see on your list of positives is the improvement in mental clarity and acuity, the feeling of lightness and unlimited energy. Especially from hours 18ish to 22ish I feel like I have a permanent runners high. I don't remember this kind of energy since I was a child.

  21. I do OMAD Mon through Fri and then 2MAD on weekends. For 2MAD I eat a big breakfast early and go 12 hours until 2nd meal in the evening. Works for me. Why OMAD? Reduce cholesterol and triglycerides mainly, and I like going until I'm really hungry, then have a feast! Fasting is life changing, until this year was a dedicated 3 meal a day guy. Never overweight. Then was getting dizzy spells, general fatigue..worried about a heart attack? Came and went for about a year…then out of nowhere had a idea to fast. I had never gone one day without food in 55 years. Fasted 3-1/2 days..rest is history.

  22. It makes you look younger , grandma now , will be 50 next year , I look 30 yrs . The best anti aging there is . I mostly do Omad , sometimes I cheat but honestly best medication for myself. Been doing it almost a year . Love it .Thank you Dr. No to medication in my life .

  23. I started OMAD right after the holidays (8/1/2020). Until today I have lost about 8-9 kg with a goal to lose 7-8 more. The reason I initially chose OMAD over other intermittent fasting regimens was twofold. My typical day starts late at about 9 and I get to work about 10. My work is sedentary (I am a programmer) and I finish around 6-7pm. Therefore eating only once a day at dinner came very naturally in my schedule so that's reason no.1 for OMAD. The second reason was that I read at several articles that over 40, the 16-8 regimen does not work favorably due to different metabolic capacities in the body. I found adjusting to OMAD to be relatively easy. I was never into eating breakfast and the reason I put on weight in the first place was the mid-day lunch-break snack and the late night snacks after dinner+ no exercise. The first week was the hardest to adjust to the 1-hour window of eating but combined with starting to walk daily after work for about 1-1:30 hours meant that I was hitting my target time to eat without having too much idle time to think about eating. Of course your mileage may vary, but after more than a month of keeping my OMAD schedule tight, I barely feel hungry during the day, and if at some point I do, I just drink more water, keeping my caffeine consumption to only one cup of coffee in the morning

  24. I usually stick to omad, 48s, and occasionally 72s. I do all these dry fasted too so no fluids. I find omad easier than intermittent fasting. If I split my calories I end up unsatisfied after both my meals.

  25. I am doing Omad for some 8 years now and feeling fine. I vary my feeding time from 16 – 8 to 22 – 2. and usually I'm not that hungry, so I only eat when I get really hungry and that usually is after 18 to 22 hours without food, only some water. Great video.

  26. I struggle with fasting because I can’t eat a lot in one sitting. I end up being unable to get enough calories, and after several days I binge. 🙁

  27. So true, OMAD is way easier than trying to eat small meals. Took me about 3 weeks to gradually go from 16-8 to OMAD. I do not really get hungry during the day anymore. Keto diet when I do eat. Lost 20lbs and lowered A1C in 10 weeks. I would have never thought this would work, I always ate 6 times a day. Fruit, nuts, veggies, things I thought were healthy but I was just triggering insulin all the time.

  28. I started keto diet the 2nd week of January this year. I am T2 D. Towards end of January my glucose reading went down to normal reading. I still have to do the a1c beg March. I used to take Metf twice and once for jardiance. I stopped my jardiance and metf taking only 1 metf at night. Big improvement for me. My wife and I are doing 2MAD and we don’t get hungry in between.

  29. Dr Ekberg, please do a video addressing the premise of the new book ‘Mastering Diabetes’ by Khambatta. It’s very disturbing and confusing for us Keto folk. Thank you!

  30. Hello. I've been on 2MAD since I was diagnosed with diabetes September 2019 and have lost 12kg and managed to reduce my waist line by 9cm. My HbA1c has gone back down from 6.5 to 5.9 (December 2019). I'm trying LCHF diet and on average my nutritional ratio (carbs:fat:protein) is 27:54:19. I wonder If my ratio is okay. I'm not a meat eater and I can't force myself to reduce carbs to 5%. I'm worried if my high carbs ratio might affect any inflammation. I'm eating all healthily sourced food e.g. 'grass fed' butter etc. I'd appreciate I'f you can advise me. Thank you in advance.

  31. I like OMAD, but I just can't eat much and I know I don't get in enough calories to keep up my metabolism, but I still do OMAD. Please advise me on how I can improve my appetite so I can eat more in my eating window.

  32. This is the most useful channel on Youtube when it come to health benefits! Thanks a lot Dr. Sten Ekberg! You are a real gem!

  33. It's easy is you don't eat carbs. Once you eat carbs your body increases the insulin and you get hungry really fast! 2 hours at the most! Stick to Keto and fasting all day is no problem at all. Easy.

  34. Started OMAD in Jan 2020 ate what I wanted including carbs and sugar loss about ten pounds. Then the weight loss plateaued. Plus,I noticed if I ate carb rich meal my hunger would spike. Did a forty eight hour fast, water coffee etc, then zero sugar and carbs on my OMAD. Much better hunger controlled, and broke the weight loss plateau. So far dropped eighteen pounds since I started in Jan and not the end of Feb yet. I am 73 and do two sets of 50 push-ups a day. Current weight is 193 Hope to get to 170 before summer.

  35. Dear Dr I am from India, 61 year old woman having wt 72! KGS. I am not able to reduce weight so far. Last year. I have undergone total knee replacement right leg. Can I do intermittent fasting? Pl suggest diet plan. Thanks

  36. i'm on omad but whenever i need to social activity i switch to 18/6 no sugar, no snacking, no rice and it really works

  37. I'm doing 2MAD but I feel bloated after my first meal so I will try to eat lighter and see how it goes. Or I must start with digestion enzymes.

  38. I will usually skipped my breakfast and do 2MAD… only sometimes OMAD. In 5 months i lost 8kg and im feeling lighter and more energy. Thanks Doc👍🏼👍🏼👍🏼

  39. You don't need to choose one or the other. Life is not fixed. Life is feast and famine. Exactly as Dr. Fung said. Do OMAD or 2MAD within the week as your schedule and activities allow. When you're on vacation, relax your IF. Pick it up once your back to routine. Ppl like to make things sound more complex than it is, to make themselves sound smart, or to sell a product or a service.

  40. Dr. Sten,
    What about when it comes to building muscle? Not saying bodybuilding, just building more muscle. Tell me if I'm doing this right: I eat OMAD but before I start eating I workout, then after workout I eat a high nutritious meal. It's not much but it's nutritious. Including muscle building proteins.

  41. Eating one meal every other day most days seems to be what works for me to get my weight to budge. I'm 46 and have tried everything to lose the 20 pounds I've gained over the last 2 years. I've been thin my entire life so losing control over my weight really through me for a loop! I worked out harder and dieted and nothing worked. After so much frustration, I am relieved to have found something that is getting the scale to move in a positive direction.

  42. Raised on 3 meals a day. I’m a big guy and used to FEEL like I was going to die if I didn’t. After going KETO, I started eating less and less due to reduced appetite. Eventually, I found that all I needed was one meal a day and SOME days…. I feel as if I could skip eating altogether. Crazy to think that I, such a big guy, could be content with one meal a day. I lost 65lbs without any exercise at all, (too busy working). I drive for a living, and thus, I’m not as active as I’d like to be… so KETO together with Intermittent Fasting was the easiest way I’ve ever found, to drop a lot of weight.

  43. Well, I'm very busy at this stage of my life, so I do 2MAD, one for breakfast around 8 am, and the other at night around 8 pm. Also, I do 36 hrs fast (drink just green tea) once a week on weekends. I'm a fit person in my forties with HDL 81 mg/dL and TG 54 mg/dL. Obviously, OMAD is better for autophagy, but I believe to compensate for that with weekend fasting. Thanks.

  44. After doing 16:8 for a number of months I moved up to 20:4 and it was very easy. I am in a low carb environment. Fully fat adapted now. Ran the Spartan Trifecta in Hawaii with zero fuel during the races. Felt like I had a super power.

  45. Pro tip set the speed to x2, this guy sounds pretty much like a normal person talking at that speed and you have to spend only 10 minutes on this

  46. What about eating one meal ever other day (OMEOD). That is, eat one meal on Monday, then one meal on Wednesday, then one meal on Friday? What are your thoughts about this instead of OMAD?

  47. Thank you!

    Been doing Keto and IF for about 3 weeks…. found that on days when my afternoon meal is nutritionally dense and varied, I am not hungry in the evenings. Else I crave a second meal.

  48. Tried 2MAD with vegan diet and failed miserably. Then discovered Keto diet and 2MAD is the easiest thing to do. Use bullet proof coffee if you are starting. It will do wonders. Couldn’t recommend more this channel. Thank you Dr.

  49. I’ve been on Dr Berg’s Healthy Keto for nearly two years and prefer OMAD – infant, I find it hard to eat breakfast when I try to mix my routine up, eating lunch and doing 2MAD is ok. My health is great.

  50. Started my fasting journey by fasting for 3 days. Then I did omad. Been doing omad for 30 days now and already lost 5kg. I am now fat adapted and I feel energized all day. Feels awesome!

  51. This fasting has really work for me, I'm just lost in what to eat and how much to eat. May be a video on what you eat to give us an idea. Thanks for all the info. Love your videos.

  52. Dear Dr, Ekberg I do OMAD in the last 4 month and will continue so far I lost 45 lbs. OMAD also helped me stop smoking. Thank you sir.

  53. I'm doing Dr Benbo's "15 minutes to fitness" (which is really 30-45, since you end up waiting for machines and lollygagging a bit.) That involves doing single-set-to-failure on a circuit, twice a week (I tend to do every three days.)

    I'm pairing that with occasionally skipping a day of eating (other wise 2MAD) the day before weights and the day of weights, then eating high-protein, low-fat (still low-carb) in my first meal. 60-90 minutes later, I can then have a full-fat meal. This has been allowing me to re-build muscle lost along with fat during extended fasting while slightly losing weight. Because I don't skip a day of eating all the time, it seems to be effective (immediately after an extended fast, which is only once a quarter, I eat 2MAD for a week or two without skipping.)

    This has also allowed me to break the stall I reached after a little over a year. Hoping to drop the last 20 pounds or so of fat, but that would probably amount to a 10 pound weight loss. As you know, that 10 pounds of lean mass will take a long time to develop, especially at 55yo. Getting plenty of collagen and BCAAs immediately after weights.

    As it happens, I'm currently in a 10-day quarterly fast. If I reach my near-term goal, I may not fast this long again (aiming for 5-days a quarter and an occasional skip-a-day, over and above 2MAD.)

  54. Dr. Ekberg, I'm 62 years. Heart attack in 2018, hearth failure only 6 weeks ago, all because of diabetes. Went on Keto 5 days after hospital. Never had blood sugar numbers like I have now. Being ultra strict with carbs, 10g a day or less most days. Numbers are 89 or lower in the morning with NO Metformin! Only taking vitamins and a statin that I plan on dropping. Why could I not have discovered this way of eatting 30 years ago! Also doing 2MAD at least 5 days a week. Thanks for all your info!

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