Hi Wendleg,
First of all, well done on getting to One Meal A Day (OMAD) so quickly. I was on my second round of 8 weeks before I got there. – The answer on the long term impact of OMAD a day is depends. It depends on how much weight you want to loose, how rapidly you want to loose it, and if that will cause loose skin and you want to resolve that.
I am not an expert, my story is that I started on the BSD and forum last October. I have always been over weight, but a few years ago a broken ankle meant that under doctors orders I was not allowed to put weight on that foot for 6 months during which time my weight ballooned. Because of a mistake by the consultant I was left in pain when I walked or was standing for a few years. So far I have lost 6.5 stones which gets me back to the weight at which I am comfortable being physically active. – But when I look in a mirror I see a large spare tyre, lots of fat on my thighs. Having lost a few years of my life to an injury which prevented me from doing the things I enjoy having not only a long life, but a healthy long life is now something I want to aim for. I like learning more so that can design an WoE for life for myself that gets me to the best possible shape now, and being physically active for the maximum period of my life.
From what I have read, OMAD is a great stage to reach in the weight loss process. – It indicates that you are breaking free of high insulin levels / Insulin Resistance and it is a good tool in weight loss maintenance. – If after 8 weeks you are close enough to target to move on to maintenance or a slower weight loss by moving on to the 5:2 , then there shouldn’t be a problem with staying with OMAD on your two low calorie days. However, if you have a lot of weight to loose then you need to be careful about the down side of long term OMAD.
Thanks the the internet we can pick up information on different bodies of research and make an informed decision on what is best for our personal circumstances. As various members of this forum have come across interesting articles and podcasts they have posted a link on the take a look at this thread which makes a useful library. – I personally find the explanations of Dr Bikman on insulin very helpful. While Dr Fung has the experience of working with over a 1000 clients reversing T2D using fasting. I have just ordered the books by an expert on keto diets, because as a vegetarian its harder to get carbs down to a level to be sure of being in ketosis than it is for a meat eater. I have recommended to two different people who are supporting friends through cancer treatment the work of Dr Longo on the fasting mimicking diet.
To go back to your request for advice on eating OMAD. Dr Fung, says that if you stick with daily low carb, low calories per day including OMAD for too long you will hit the same problem as occurs with dieting. Your body will reduce metabolic rate to adjust to the reduction in calories so you will have to stay low carb, low calorie all your life. While Dr MM recommends after the BSD moving on to 5:2 and eating 800 calories on the 2 “fasting” days and a gentle weight loss. Dr Fung recommends to his clients who have a lot of weight to loose a minimum of 3 periods of 36 hour water only fasts during a week and eating without calorie counting on the other days which apparently will not have as much impact on metabolic rate, but he also recommends shaking it up with 42 hour fasts. (All diabetics are expected to do this under medical supervision) By starting a 36 hour fast in an evening, and breaking it in a morning that means the 36 hours includes 2 nights. The other option may be to look into the fasting mimicking diet. Which is 5 days of low carb, low protein, 800 calories once a month.
