My Full Proof OMAD Intermittent Fasting Meal Plan  puccaso

My Full Proof OMAD Intermittent Fasting Meal Plan

Slowly, but Surely

3 months on a very random-ish, very relaxed program. I get a 40 hour fast in every week, no matter what, then 2 days on OMAD, and try to keep my intake regular on the other days. No wheat based carbs, no sugary drinks, including fruit presses and smoothies. I do have grapefruit as breakfast sometimes too.

just remember, this is my full proof OMAD intermittent fasting meal plan! These are the foods I like, and the times I choose and the methods I have undertaken. I hope some of this might shed some light, most of this comes from several comments and responses from facebook group about fasting, so I just collected all my responses and comments and have collated them here.

The plan

Basically start counting from 12am. The fast goes likes this
Sunday: 24hr fast <200 calories
Monday: 18:6 1800 calories (2pm finish, two meals)
Tuesday: OMAD 800 calories
Wednesday: 18:6 1800 calories (2pm finish, two meals)
Thursday: 24hr fast <200 calories
Friday: OMAD 800 calories
Saturday: 18:6 1800 calories (2pm finish, two meals)
the 18:6’s / 1800 calories can actually go upto 2000-2200 for me,
But this is basically planned around my work schedule, making it very easy. I spent maybe a month getting fat adapted before hand, so EVOO every morning (with cbd to be frank), then coffee and butter until 2pm etc.. and I think i was on a 18:6 for that period too, but the fat adaption is important I think. At least for me, I may have been “empty” but I was never really “hungry”
(1)I needed to get away from carbs. the cancer 3 years back had me jump straight to a vegan diet for about 4 months in a panic Vegan with no carbs, wasn’t easy lol and oil was my really only option. CBD Oils, Oregano oils and lightly cooked and raw veg. Lost 25kg. Once in remission, life went back to ‘normal’ and I started putting it back on.
I also looked a lot into Paul Stamets’ work at the time too and got into medical mycelium for some nerve regeneration. Then, my body more or less did a ctrl+alt+del lol.
(2) the body stores Nitric oxide. but only for like 5/6 hours. when that empties, your body has to make it back up. Also, Turmeric. Turmeric helps your body turn your white fat to brown fat. Your brown fat is much more mobile and can be broken down much easier (under certain conditions) and those conditions are often cold. Your body uses your brown fat to keep you warm, amongst others reasons. (https://bpspubs.onlinelibrary.wiley.com/…/10…/bph.13514 for more info)

What is OMAD?

OMAD, or One Meal A Day, is an eating regime, or very long fast, where you only eat once a day over a one hour period. So you fast for ~23 hours and then eat for ~1 hour.

A bit more detail.

I don’t think the body counts ‘hours’. It does count your glycemic index and blood sugar levels etc. So when you are fasting, and your body is emptying your liver of sugars, where does it empty too? your blood. So if you wake up and eat straight away – you are going to depo fat again, so sometimes you have to let the body use up all the sugars first.
12am Sunday > 12am Monday = 24 hours.
12am Monday until 12pm Monday = 36, then I start eating at 4pm for example on my OMAD.
I currently work out every other day. So one day fasting, one day not etc, and I find that the day after a 2200 calorie 18:6 day and i’m on a full fast, any bloating I have really goes down.
I can see how the fat/skin around my navel/belly button and the external obliques pull against or fill up the skin-sack that we are lol. I think the muscle pushes the fat out more – because its more taut, at least it feels that way to me.
But that last bit of belly fat is the hardest. Less veins that traverse through that area, no bones around the area, and for fat to ‘go’, there has to be some actions taken by our lymph nodes, and because our intestines don’t use blood the same way the rest of our body does, it just takes longer.
Having said all this, the days before I go on a full day fast, or like an hour before a work out – my last meal will include some carbs. It’s like a carb cycle. Your body is like “ahh ok, more carbs! let’s go back to what we used to do” then, “syke.” No more carbs for 2 days, and now that my body is fat adapted it goes hunting for fat to burn. Does this make sense? 

What do I eat?

  • coffee with Olive Oil at 6:30 in the morning
  • 8 o’clock I will have two peeled and deskined pink grapefruits
  • let’s say 9:30 will be bacon, an avocado maybe, a sausage and I won’t do bread but I’ll have some potato instead and mushrooms, tomato etc. and some leaves. parsley, sage, radishes. like I have a proper breakfast.
  • 11:30 I’ll do like some smoked mackerel and then vegetables, like a curry, or a stir-fry kind of something.
    aaaand maybe a tiny bit of brown rice

And then maybe at like 2 pm I’ll have some plain yoghurt and some dates.
I’m having coffee throughout this whole time, just without the oil, and I get at least 2 L of water every day
I also take the mycelium extracts which i do at the end of the day. loads of sugars in them and you want that stuff last.
the days that I’m on OMAD, at 11:30 I’ll just go all out, easily hitting the 2200.
you know soup, rice, meat. high fat, mid protein and low carbs.

that’s quite a lot of food.

If your body is used to burning 2200, when you are fasting, its going to burn more fat to make up for the lack of that 2200. the same goes for 1500. but if you can get your body to burn more, then why not?
and remember, you need a bit carbs for the fibre. Psyllium husks can help for this too.
i do think though that when autophagy is in question, if you cut the red meat out, your body has to get the protein from somewhere else and it’s not going to be muscle tissue. it’s going to be skin tissue. that’s what kind of really helps. so I try not to do red meat or chicken constantly. much prefer the mackerel, sea bass and hamsi, the last one is so hard to find though. pity that.

grapefruit:

Carbs: 13 grams
Protein: 1 gram
Fiber: 2 grams
Vitamin C: 64% of the RDI
Vitamin A: 28% of the RDI
Potassium: 5% of the RDI
Thiamine: 4% of the RDI
Folate: 4% of the RDI
Magnesium: 3% of the RDI
That’s just half a grapefruit.
Also,
https://www.ncbi.nlm.nih.gov/pubmed/16579728

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