December 8, 2019
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What To Eat On One Meal A Day (OMAD) (Intermittent Fasting Diet)


What do you eat on one meal a day (OMAD)? How do
you make it safe and comfortable and
still get all the benefits? Coming right
up. So what is OMAD or one meal a day?
Well it’s exactly what it sounds like
you just eat one meal a day you shrink
your feeding window down to about one
hour you eat all the food within that
window and you don’t eat the rest of the
day so along with a ketogenic diet which
is incredibly popular there’s also talk
about intermittent fasting and OMAD
one meal a day and they’re all just
variations of the same thing it’s all
about cutting back the carbs reducing
insulin resistance so what drives
insulin resistance is the amount of
carbs that you eat and how often you eat
every time you eat a carb you drive
insulin and the more often you eat the
more often you stimulate insulin so the
reverse of that is to cut back the carbs
and eat more seldom eat fewer times a
day and the extreme version of that if
you want to call it that is you just eat
once a day so why would you do that well
it is a very powerful way of reversing
insulin resistance but another benefit
is it saves time you don’t have to spend
so much time eating and preparing meals
and another benefit is that you give
your body a break every time that you
eat you have to kind of jumpstart you
have to start up your your digestive
machinery you have to make enzymes you
have to move things around you have to
make churn the food and and it has a
certain wear and tear on your intestinal
lining so if you keep eating every few
hours then the stomach and the lining
never really gets a break whereas if you
eat one time a day then it gives the
body a lot of time to get some rest
and repair and that goes for all your
internal organs your liver your
gallbladder your pancreas your digestive
tract etc and the next question then is
how do you do
this and how do you do it comfortably
and how do you do it safely so first of
all I would recommend that you get fat
adapted first that means you get into a
keto lifestyle you start reducing your
carbohydrate so that your body knows how
to use the fat that would be step one
because now you’re more prepared for the
one meal a day then you start shrinking
the window as you get more fat adapted
and you don’t get so hungry and you
notice you could skip breakfast you
could skip a meal here and there without
going crazy now you shrink your feeding
window first you eat it at 8:00 in the
morning you have your last meal at 8:00
p.m. then you have a 12 hour feeding
window then you shrink that you skip
breakfast you eat at noon and then maybe
at 8 p.m. you have an 8 hour feeding
window and then you gradually shrink
that down to maybe six hours and four
until you’re comfortable eating within a
four hour window meaning you eat maybe
at 3 o’clock in the afternoon and 7
o’clock and nothing outside of that
window and now your body is pretty much
ready to go
to one meal a day where you eat all of
the food within a one-hour window so
when you do it this way it’s not a shock
to the body you get fat adapted you get
your body used to the concept of eating
in a shorter period of time
then we want to think about a few
additional things to make it healthy as
well so you don’t want to crash your
metabolism you don’t want to get into
starvation and that the risk of this is
much much less if your fat adapted first
if you if you’re not and you start
starving your body goes into a crisis
mode and it starts preserving energy
that’s not the idea you want to keep
your body burning the fat off your body
but part of that is also don’t cut your
calories too much try to keep it maybe
at 70-80 percent so if you’re eating
2,000 calories on a normal basis that’s
your basic energy
requirements you probably don’t want
to cut it below 1,500-1,600 calories a day
the object is not to go hungry the
object is just to give your body a rest
and reduce insulin resistance and to
burn fat so it makes it a whole lot
harder to get all that quality food in
to get all those nutrients into a single
meal because that could be a really
large meal and you may not even be able
to eat that much so you want to look at
quality foods you want to eat things
like maybe an omelet with lots of
vegetables in it and then the eggs are
nutrient dense you add some good olive
oil and you add some cheese and raw
organic cheese if you can tolerate that
and now you could probably eat 12 14
1500 calories in a single meal and be
okay with that
another trick would be to make you some
bulletproof coffee because even though
that wouldn’t strictly stick within the
one hour feeding window you could do
that in the morning maybe and you just
sip it throughout the day and if you do
a bulletproof coffee with some butter
and some MCT oil in it it’s not gonna
have a significant influence on insulin
it’s not gonna trigger any insulin
response to speak of and therefore
you’re still technically fasting so
there you could get if you use a
tablespoon of butter and a couple of
tablespoons of MCT oil now you got 400
calories they’re sort of for free that
you if you get the 400 in the coffee now
you just have to eat maybe 1200 in your
in your big meal it’s not strictly a one
meal a day but it’s a way that you
essentially stick to the principles of
doing that and again you want to think
quality food don’t use anything
artificial synthetic process nothing
like that but the best quality food you
can think of organic grass-fed raw whole
vegetables all that good stuff
as far as a percentage this isn’t exact
for everybody but a typical percentage
of calories would be from 75% from fats
20% from protein and probably no more
than 5% from carbohydrates again you can
maybe get away with a little bit more
protein and maybe even carbs because
you’re spreading out the feeding window
you’re increasing your fasting period
you’re going to still keep the insulin
really really low even if you increase
the protein but if you can still keep
this really low then you’re
better off so is it safe and is it
necessary so I think that it depends on
what your goal is and I don’t think that
you necessarily want to do it forever
because it does limit your food choices
a little bit when you have to eat it all
in one meal it is difficult for a lot of
people to eat that large a meal so if
your goal is weight loss then I would
say go ahead and do it
for a few months and just see how it
works engage your results and then you
cycle in some regular keto and
intermittent fasting and I would say try
to stick for the most part with 80% from
fat 15% from protein and no more than 5%
from carbohydrates pending on the person
some people can get away with a little
bit more carbs but again this is
individual I think the top level for
most people would be maybe 10 percent
from carbohydrate which on a 2,000
calorie diet would be about 50 grams if
you’re still in ketosis at that level
then I think that’d be the top level if
you’re not then figure out where that
limit is for you. Now if you’ve lost the
weight if you’re feeling good if you are
stable in your health situation and
you’re just maintaining now is where you
try to tweak it just to figure out where
you feel the best so now I could still
suggest a one meal a day once in a while
because there’s some great benefits to
given your intestinal tract a rest once
in a while but it also kicks in
something called autophagy and that’s
where your body increases its recycling
properties it cleans up junk proteins
and old debris from from cells that
break and you essentially recycle better
during it autophagy and you kick in autophagy
at a much higher level if you have
a 23-24 hour fast but if you don’t need
to lose the weight then I would suggest
you mostly stick with a low carb diet of
with intermittent fasting of a feeding
window of 6 to 12 hours for the most
part that’s basically what I do I
usually eat within a 6 to 8 hour window
occasionally I’ll have some breakfast
and then I might have a 12 hour feeding
window but that’s not for the most part
again I don’t have insulin resistance so
weight loss is not a goal I’m just
trying to find out where do I function
the best so for some people at this
point you might want to experiment and
see where do you feel the best I still
don’t think that you should go into
grains or any inflammatory starches but
if you want to you could try getting up
maybe as high as 15% on the carbs that’s
still a relatively low carb diet and if
you’re physically active I think that
you could get away with that
some people might function a little
better at that but figure out where that
number is for you so 15% of carbs for me
would be about 75 grams I probably a
good bit lower that would be my highest
number on any given day for the most
part you want to stay probably somewhere
in the range of between 5 and 15 percent
of carbohydrates calories
so keep in mind that you want to learn
some principles there’s not a
one-size-fits-all for everybody but once
you understand the underlying principles
now you can start playing around with it
and see what does it take for you to
lose the weight you need to get off and
what does it take for you to maintain
and to feel the best that you can please
share this video with as many people as
you can because we want to help lots of
people out there get healthy and
understand the underlying principles
rather than just little things to do
that’s how you make it sustainable and
that’s how you get the most out of it
please share your comments if you want
to give this a try let me know how it
goes and as always thanks for watching

Randall Smitham

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100 COMMENTS

  1. Dr. Sten Ekberg Posted on February 8, 2019 at 5:04 pm

    Learn more about fasting: https://www.youtube.com/watch?v=jetiN8xAKiQ&index=1&list=PLpTTF6wMDLR6ihwV3dRmgyA29bzarQfsT

    Reply
  2. Dr Mark Carlsson Posted on March 24, 2019 at 9:51 pm

    interesting video @Dr. Sten Ekberg

    Reply
  3. Pascale Devalet Posted on March 25, 2019 at 6:05 am

    Hi Sir. So you just have to hit 75% fat 20% protein and 5% carbs right? Because this is easy for me to put together. Than counting the 1200 calorie I have to hit. Thank hope to hear from you.

    Reply
  4. YaHkoba Shachar Posted on March 25, 2019 at 7:45 am

    Never officially heard of this until now. Most my life a meal a day mostly. At 16 I was anorexic; however I quit trying to starve myself in less than a year due to a wise lady who approached me just right about my drastic weight loss. However, I found it had become a habit. I didn't do it purposely mind you I just didn't get hungry that often. Most of my life I've tried to fix this supposed eating disorder only to end up with severe stomach pains when I try to eat like other people do 3 meals a day. I find it interesting that this is now a "thing" it's been around forever…feast/famine natural body functioning…I agree powerhouse foods are best if available. Prayer and feeding on TMH food is also necessary, for we do not live by bread alone but by EVERY WORD that proceedeth from the mouth of TMH!

    Reply
  5. 14 53 Posted on March 25, 2019 at 5:05 pm

    hi dr sten i have a question .I am little bit torned i work at night shifts almost for 5 years and i am overweight .I wanna do if .My question is if i eat my last meal at 12 o clock at night and fast for 18 hours can i still lose weight ,

    Reply
  6. Suzette Kline Posted on March 25, 2019 at 7:10 pm

    Can you use coconut oil instead of butter in your coffee, and can the coffee be decaffeinated, for those of us who have a heart condition?

    Reply
  7. Queen of Tea Posted on March 27, 2019 at 2:59 pm

    I was doing IF for a couple of months and now have been doing OMAD for 14 days. I’ve lost only 5 lbs. I’m 57 post menopausal. I thought I would have been progress.

    Reply
  8. Itto Amzil Posted on March 28, 2019 at 9:15 am

    Please can i follow this keto diet eventhough i have high Blois pressure? thanks alot

    Reply
  9. nagina hussain Posted on March 28, 2019 at 3:09 pm

    Well my appetite has shrunk I can’t eat 1500 cals I can manage 6-700 cals because I eat protein food only and I manage just fine. Lost of energy

    Reply
  10. MotoMannen Posted on March 29, 2019 at 11:33 am

    Hej Dr. Ekberg…
    Hur funkar det med som i mitt fall, med högt blodtryck och äta ett mål mat om dagen?
    Mvh Joacim.

    Reply
  11. Krissi Berry Posted on March 30, 2019 at 1:10 am

    Amazing presentation!

    Reply
  12. Wayan Kartini Posted on March 30, 2019 at 1:23 am

    Where do I get all that fat ? I am semivegetarian, I eat fish but not red meat and I loath salmon.

    Reply
  13. POWER & WILL Posted on March 31, 2019 at 9:35 am

    I eat once at 6pm. Sometimes I eat 4 eggs 5 hour
    S later. Not everyday

    Reply
  14. AKBuilder762 Posted on April 1, 2019 at 7:17 pm

    I guess I shocked my body.
    I started with a 24 hour fast and then went to an 20 hour fast and eat just one meal a day.
    Ive lost weight, some water Im sure, but my energy level went up and my hunger stayed down which surprised me.
    I hate coffee so I just drink a ton of water so I dont get dehydrated cause that will make me feel like crap.

    Reply
  15. George Costanza Posted on April 2, 2019 at 4:03 pm

    You have a brake when you sleep

    Reply
  16. Matt Arcori Posted on April 3, 2019 at 12:56 am

    Do you think constantly doing omad is a bad thing? I am thinking about doing it from now until the end of May to lose my last 20lbs. Ive done keto since last Feb and omad and 20-4 mid summer. Went from 315-225 so far. How often should I "refeed" if at all.

    Reply
  17. PICK THIS Posted on April 3, 2019 at 8:50 am

    I like OMAD quite a lot. A couple of days a week I'll do 2 meals. Can't do keto, though. I'd be miserable without some good crusty bread.

    Reply
  18. Jenny Gibbons Posted on April 3, 2019 at 11:01 am

    Thanks. Simple, clear. Great !

    Reply
  19. Seth Jones Posted on April 3, 2019 at 9:26 pm

    Hey Doc, I've been appreciating your stuff, but I just came across a video dealing with research on low-carb diets. The results showed that they increase all-cause mortality, and impair arterial function. If you'ld like to check it out, here it is
    https://www.youtube.com/watch?v=zTuK6QKBvcc

    Reply
  20. aliyahsky1 Posted on April 4, 2019 at 4:40 am

    Great Lecture.. Always a pleasure to listen to you . You explain so well and so calmly .

    Reply
  21. dontaskme Posted on April 5, 2019 at 3:22 pm

    For me it's meat, liver, animal fats, cheese, eggs, lots of water, and sometimes a bullet proof coffee (use a blender to mix that butter in there) in the morning.

    Reply
  22. Paul Do Posted on April 7, 2019 at 3:29 am

    I'm about 20 lbs underweight. How can I gain some weight while on Keto doing OMAD? 😭

    Reply
  23. Amritsar beauty Singh Posted on April 9, 2019 at 9:16 am

    During fasting u can take bulletproof coffee

    Reply
  24. ARELA彰 Posted on April 10, 2019 at 12:58 am

    Yes that’s right Dr. since when I was a little girl I learned from my past away grandma 👵, well thank you so much for your good effort excellent information it’s great ,natural n organic are great 👍 food 🥘 well done good job

    Reply
  25. Henrik Anton Posted on April 15, 2019 at 12:58 pm

    I am a t2 diabetic. For eight years I have been on a LCHF-regime, for the past three years I have been on OMAD. Even if I lost a lot of weight when I started with LCHF I could not get rid of the last 10 kilos. They are all internal, i e fatty liver. During the last four months I also cut alcohol and five kilos has left my body. I did not drink much, maby one bottle of red wine in the weekends. Since I monitor my blood sugar and the wine did not rise it, I thought it was OK. Now I can see that just a little wine was hindering my weight loss. Your videos are very confirming to my experience. Thanks.

    Reply
  26. OldPossum Posted on April 16, 2019 at 9:33 am

    One meal a day is as unnatural as three or four meals a day. Prehistoric people ate what they found when they found it

    Reply
  27. Nathan Chapman Posted on April 16, 2019 at 7:00 pm

    Informational, however butter and MTC oil DOES spike insulin.

    Reply
  28. Senator Joe McCarthy Posted on April 17, 2019 at 8:49 am

    I lost 45 pounds on OMAD in one year. I ate whatever I wanted within 1 hour and always had a dessert. I cheated when I went on vacation (two 1 week vacation) and ate everything on site. I would gain around 6 to 8 pounds each time I went on vacation but would lose weight pretty quickly… I would say one or two weeks going back on OMAD.

    Reply
  29. Lynn Vasquez Posted on April 17, 2019 at 6:44 pm

    How do I calculate my carb? E.g. I need only 15% carb.

    Reply
  30. Drum Believer Posted on April 21, 2019 at 11:26 am

    Basically graduate One meal a day 1700 calories, simple. Spare me the complexities and the whole science of it. It’s boring the hole of me. I eat 4pm daily I don’t do coffee or tea they are a delivery device for sugar and dairy, water solé and oMad every day. Swim three times a week. Lost 5 stone in 4 months my life don’t revolve around food anymore but I cannot be bothered with the reading the science and the videos etc. haven’t the time. OMad works. But listening to it been explained is worse than going to the dentist

    Reply
  31. Ben Joseph Posted on April 22, 2019 at 12:57 pm

    My "Berg-3 Natural Doctors Go-To"……

    (DRS)….EKBERG 💎
    BERG 💎
    BERGMAN 💎

    Reply
  32. tegu69 Posted on April 23, 2019 at 4:56 pm

    OMAD lost 50 lbs over 5 months, thanks

    Reply
  33. flower girl Posted on April 24, 2019 at 1:48 pm

    Can I do OMAD with gallstones ? I suppose to eat small meals, every 4 hours. FASTING = HEALTHY YOU ! THANK YOU DOCTOR !

    Reply
  34. ashley imholte Posted on April 26, 2019 at 2:19 am

    bullet proof coffee will break a fast…

    Reply
  35. O g Posted on April 28, 2019 at 8:19 am

    1) What is MCT Oil? 2) Can i use Splenda, Equal, or Stevia in the coffee?

    Reply
  36. Scott Williams Posted on May 1, 2019 at 12:26 am

    is it ok to do this everyday

    Reply
  37. Fine Natural Hair and Faith Posted on May 1, 2019 at 1:12 am

    I feel
    So lost. I get bored eating keto after a couple months then I fall
    Off the wagon and gain all
    The weight back.

    How long would one need to be on a certain window of time before shrinking the window and then shrinking Again?

    Reply
  38. Krishnan Narayanan Posted on May 1, 2019 at 1:30 pm

    DOCTOR , My wife is diabete. I AM NOT A DIABETES still i am fasting every week from afternoon of saturday(no breakfast only a small lunch with veg and yogurt ) and upto night of sunday. only water and lime juice are the liquids twice on saturday and thrice on sunday & one spoon of castor oil in the early morning of monday and the same will clear all the impurities & wastes in the stomach and intestine. I feel very cool and fine from monday to saturday with out break fast. No breakfast for all seven days of the week. No ailment except very rare occasional headaches. I hope i am doing correct thing for healthy living. i hope you may suggest these to your patients whether they r dabetes or not. I am from india. I am used to this (since in our culture fasting plays important role) along with a spoon of castor oil. I AM ON LOW CAB DIET FOR TE LAST TWO MONTHS ALONGWITH MY WIFE. I WILL BE INTO OMAD AFTER 'IF'

    Reply
  39. Sandra Shack Posted on May 3, 2019 at 6:31 pm

    I found your video so interesting. I'd be very interested on your views about OMAD for life as it's "claimed" to increase longevity?

    Reply
  40. Bobby Thomas Posted on May 8, 2019 at 8:11 pm

    Will black coffee with non-natural sweetener break my fast?

    Reply
  41. summer summer Posted on May 9, 2019 at 5:21 am

    Heart patient are is ok to be keto diets

    Reply
  42. Itsme Posted on May 16, 2019 at 7:19 pm

    On day 10 right now! Feeling great. I dont think about food all day. Just have to worry about making 1 meal.

    Reply
  43. Pietja D Posted on May 19, 2019 at 12:45 pm

    I done that ( still doing for 3 years) initially you loose few pounds water (maybe few little fat) and that you stall your metabolism.. Lets say you start from 1700 cal, you go to 1500, 1200, 1000, 700 and you are f.. cked… Not loosing even on 700. And than if you start eating " normally" you put all weight back quickly and mutch pounds on plus. My goal was shred yourself from 15% bf to under 10%. And it was all omad ketogenic diet.. Im not sure if I didn't done my kidneys because my urine is very cloudy ( in spite i respected suplementation with electrolytes, vitamins, choline aplle cider vinegar lemon juice). Got to go to doctor and check. Never had kidney problems before. All advised food on this diet are " antykidneys" : avocado spinach almonds dairy, eggs,

    Reply
  44. Frank Brice Posted on May 21, 2019 at 3:11 am

    How many carb grams should i eat if i only eat 2 meals a day ????

    Reply
  45. TheMoonchild1969 Posted on May 26, 2019 at 1:07 pm

    Fatness is in the eye of the beholder.

    Reply
  46. gaelicsmile Posted on May 27, 2019 at 2:11 pm

    Hi Dr. Ekberg. I work overnight, usually 9p-9a, for seven days and then off for the next seven days. When would it be best to eat my OMAD? Reason, on my seven off days I am awake during the day rather than sleeping. Any pointers would help. Thanks.

    Reply
  47. Nad Miet Posted on May 29, 2019 at 12:31 pm

    OMAD! I didn't know you can do that until I saw your video. Thank you for explaining so well. I will experiment with what you have said.

    Reply
  48. Upside down Tomatoes Posted on June 1, 2019 at 10:57 am

    Thank you. Simple, informative, and well-structured lesson. I will be keeping this as my go-to. Well done.

    Reply
  49. Twinkle Bumahit Posted on June 1, 2019 at 11:20 pm

    You are the best. Yes you help each one of us to understand our own bodies. Thank you again. Love you for being do selfless

    Reply
  50. Pacal Votan Posted on June 3, 2019 at 3:47 am

    Can one eat omad and still train to run a marathon?

    Reply
  51. An O Posted on June 5, 2019 at 10:00 pm

    Are cheat days ok? For like eating pizza or Chinese food?

    Reply
  52. Krishnan Narayanan Posted on June 6, 2019 at 3:41 pm

    Fantastic and educative video!!! Keep it up!!! I am a normal person without any major disease. It helps me to slide gradually in to OMAD.

    Reply
  53. Dark Rainbow Posted on June 7, 2019 at 2:43 am

    Thank a chicken. Those eggs are invaluable.

    Reply
  54. Keto King Posted on June 8, 2019 at 6:13 am

    Great vid,,,, I eat omad Tues,Thurs,Sun, on those days it's an omelette or Fritata at 4pm,, Mon,we'd,Fri 2 X keto meals one at mid day one at 4pm,,and most weekends start a waterfast 4pm Fri and break fast at 4pm on Sunday,,,Thanx for a great vid,,wishing everyone well,,

    Reply
  55. Mike Carreca Posted on June 8, 2019 at 7:14 am

    I'm already doing 2 meals a day. So this would probably be easy to do.l drink coffee tea water sometimes a flavored sparkling water. I lost 55lbs and have kept it off 2 years. Now I would like to loose 15 or 20 more lbs. I'm 66 yrs old and feel great. I think I will give this a try. Thanks

    Reply
  56. Tunderb Posted on June 8, 2019 at 8:19 pm

    Thanks Doctor. Can we still have a fruit and some peanut but not a real meal for lunch?

    Reply
  57. Justin Boger Posted on June 9, 2019 at 4:14 am

    Bulletproof coffee will def. break a fast. Fat does stimulate insulin and has calories

    Reply
  58. Manuelcr7 Posted on June 11, 2019 at 12:10 pm

    If you eat fat you probably get fat.

    Reply
  59. Mao Chenda Posted on June 12, 2019 at 1:14 pm

    It is a great advise and simple explanations.Thanks So much

    Reply
  60. heiner lauter Posted on June 15, 2019 at 11:52 am

    so having a bulletproof coffee with the meal and your on the OMAD road again

    Reply
  61. KelliViti Posted on June 15, 2019 at 3:00 pm

    I have done this since I was in my twenties. I am a wheelchair user from birth. Even with exercise I will never burn as much as someone who is walking. That said, I ate more veges than potatoes or grains, but I did not actively cut them out. I simply found that grazing throughout the day made me hungry. Aside from coffee with half & half or tea with lemon & honey. I didn't eat until 5 or 6. I was not hungry at all. Now however, I am 51. I have just entered active menopause in Jan of this year. Meaning, though my cycle still comes monthly. I experienced my first , & subsequent Hot Flashes. Limited mobility means that in order to function well over my lifetime, I have to keep my weight down. I know sugar would throw me out of fasting mode. Can I still have half & half in my morning coffee? I am trying to lose a pound a week.

    Reply
  62. Donna O'Donnell Posted on June 16, 2019 at 2:36 pm

    Thank you.

    Reply
  63. usa gal Posted on June 18, 2019 at 2:50 pm

    What about vegetables?

    Reply
  64. aneesa fatima Posted on June 18, 2019 at 9:21 pm

    Hello! Dr i tried your omad plan but after whole day of fasting when I ate my meal which was simple with flat brown bread and vegetables my suger spike to 235 which was nearly normal in the morning plz suggest

    Reply
  65. ܔܛܔܔ ܔܛܔ Posted on June 19, 2019 at 3:05 am

    I only eat once a day for months but with rice. im so broke that I need rice to full me!

    Reply
  66. R. Brooks Posted on June 19, 2019 at 1:53 pm

    What does 'see if you can get away with more carbs' mean? Is not getting away with it, putting on a few lbs, or suffering malnourishment from not getting enough of the other nutrients? I'm now more confused than before I watched it.

    Reply
  67. Don Maycock Posted on June 23, 2019 at 12:45 am

    My wife and I have done keto for a few year but wait stalled. And regained some weight.. We. Are fat adapted so started a fast.. My wife is at 19 days, me 9 days… Feel great.. No hungry.. Quite unbelievable

    Reply
  68. Daileen Darlyn Posted on June 24, 2019 at 5:43 pm

    Ca I drink black coffee or green tea drluring omad?

    Reply
  69. I T Posted on June 25, 2019 at 4:04 pm

    Hej och tack! Jag är på OMAD nu, det gör det verkligen svårare om man äter en dag mycket kolhydrater, MEN 75-80% tänker jag för högt % av fett. Också grönsaker ger en stor mättande känsla, och att ha mycket av dessa på tallriken hjälper. Ät grönsaker frukt, kött och fett, men övertänk det inte.
    Thats my opinion!!! Whatever its worth 😉
    Jag tror jag testar detta smörkaffa alla pratar om fast jag är en espresso tjej hahaha. Tack för bra video!! Håller med om allt annat. (Jag gjorde detta gradvis och det är bäst om man vill kunna jobba och hålla samma tempo i sitt liv.)

    Reply
  70. Mercy Chemomenyi Posted on June 26, 2019 at 12:00 pm

    Dr. Sten, hope you get to respond to this. I am a woman in my reproductive years, no child and doing OMAD, I try to get as much calories as possible in my 2 hrs eating widow. I come from a family of obesity. Will this help with weight loss and conceive

    Reply
  71. Dutchess Eberline Posted on June 30, 2019 at 1:06 am

    I lost 40 pounds doing that 8 years ago…I need to do that again…

    Reply
  72. 1MrErling Posted on July 6, 2019 at 9:19 pm

    Great video!, but…..!
    One thing that is incorrect, is the bullet proof coffee recommendation. Adding MCT's and butter to coffee and drinking it during your 'fasting' time is not fasting.
    You'll start ''the Engine'' in your stomack with this drink!!!
    Even only coffee or tea will break your fasting!

    Drink only water!

    Reply
  73. Bonnie Bonaduce Posted on July 8, 2019 at 4:45 pm

    OMAD – Yes, I've lost over 100 lbs on Keto and OMAD – BUT I don't shovel my one meal in a one hour window. Why One hour???? That is not healthy. I average about 2 jto 2 1/2 hours to eat all my meal.

    Reply
  74. Pamela Jaenen Posted on July 14, 2019 at 2:15 am

    Great video!

    Reply
  75. Ten Minute Tokyo 2 Posted on July 14, 2019 at 6:19 pm

    Been doing it for several years now. Sometimes one meal every two days.

    Reply
  76. Richard Butterfoss Posted on July 15, 2019 at 1:44 am

    Started doing that. Stopped breakfast and later lunch .

    Reply
  77. Ann Kleinman Posted on July 15, 2019 at 8:03 pm

    I wish I could do OMAD but my chronic pains really make it difficult. I've done it but it's so stressful. My headache gets bad and all my pains just really get to me. Dr Ekberg, why have I not improved after 2 years of Keto then 5 months of fasting. Haye to be the odd man out but I'm not only not getting better but it's worse and lots of little problems have kept up that I didn't have before IF. I've lost 15 lbs though bug I really only did it for pain relief that Ive read others have success in. Why not me. Very discouraging. I'm going drive the 6 hours to your office and take that test Nutritional something something, to hopefully understand what's going wrong.

    Reply
  78. Vladimir Yemelyanov Posted on July 16, 2019 at 12:04 am

    You can't simply put general recommendations out there specially related to this topic.
    I can hire you to do concrete work and demolitions 6 days a week and put you in 1500 kcal a day. You gonna die my friend. Also 5'6" midget certainly needs less food than 6'8" tall guy.

    Reply
  79. Eduardo Rico Posted on July 16, 2019 at 8:20 am

    A lot less dishes to do 😉

    Reply
  80. Simon Morgan Posted on July 17, 2019 at 12:19 am

    More on omad please. Brilliant channel.

    Reply
  81. Preksha Shah Posted on July 17, 2019 at 2:30 pm

    Its my day 3 on omad and i have gain 3kgs … will it work???? I want to loose weight

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  82. Lance August Posted on July 17, 2019 at 10:41 pm

    What about having a non-alcoholic beer which is 17g of carbohydrates with the one meal per day?

    Reply
  83. Amy jalandoni Posted on July 18, 2019 at 7:41 am

    I'm doing Ifasting 16/8 for about 1month…newbies but it greet I'm losing wieght…thank you for LC diet or keto diet😊 I continue this lifestyle change for my health too.

    Reply
  84. ADerpyReality Posted on July 18, 2019 at 5:45 pm

    I am an omad fan but I find keto too restrictive and much more difficult.

    Reply
  85. Ann Malia Buescher Posted on July 19, 2019 at 7:28 pm

    First I did the AIP diet, it made going to AIP keto wicked easy, now adding fasting to the mix. I do bp coffee and one meal, now try to do both in eating window, no snacks

    Reply
  86. Loren Elkin Posted on July 20, 2019 at 10:19 pm

    75 grams of carbs??? Please give an example, like a slice of bread? Good and clear presentation, Doctor.

    Reply
  87. Mattie Terzian Posted on July 24, 2019 at 9:30 am

    Dr. S. Elbert,
    How do I do this if I work at night? I return home at 7 am and sleep during the day until 1-2 pm.

    Reply
  88. Allah loves you Posted on July 24, 2019 at 8:19 pm

    I'm a muslim and I have been fasting voluntarily for years and it's all for the sake of Allah … but now we can see how amazing that is…you get reward and also a healthy body… and we also are obliged to fast during the month of Ramad'han…

    Reply
  89. ed low Posted on July 26, 2019 at 11:50 am

    One hour doesn't work for me. That's eating too fast, which is not good. I find a three hour window for the one meal, one course at at time, is more comfortable. But that's just one way to look at it.

    Reply
  90. K K Posted on July 29, 2019 at 12:33 am

    Does anyone have any tips on how to get past the feeling of “I haven’t eaten, so I should eat” and just the habit of eating, even when not hungry? It’s just been a major activity multiple times a day for so Long. I do two meals a day, IF, usually. Im still eating more out of habit and so much food accessible to me daily, instead of Omad. Thanks!

    Reply
  91. BlackBeard Papa Posted on July 29, 2019 at 7:59 am

    Doc, can I use raw cream instead of butter in the coffee?

    Reply
  92. JAKE the KANGAL Posted on July 30, 2019 at 6:31 pm

    I eat and drink whatever I want on one meal a day…it's all about calories…losing weight still….no rules except to have all my calories in one hour….that's it.

    Reply
  93. Moto Shark Posted on July 31, 2019 at 1:09 am

    In the morning, I make myself a smoothie and sip it till 12pm. At lunch I eat a 5 ounce trail mix, and for dinner I eat an avocado salad with baked potato. Now I started doing 3 day fast at every end of the month. OMAD would be extremely simple to me, but I don’t know if I’ll be able to eat enough calories/all needed vitamins in one meal. I’m on a plant based diet, so omelet with veggies is a no go. I love omelets and I miss them lol

    Reply
  94. asmaa Michigan Posted on August 1, 2019 at 6:04 pm

    Hey doc…as a muslim it s recommended to fast every monday and thursday + the 13th,14th and 15th of every moon month+ 30 or 29 days in Ramadhan (the 9th moon month)+ 15 other days ….In our fasting we fast from sun rise to sun set(16-8).in general we have one big meal when breaking fast…we break it with 3 dates and a cup of water…. and we have a small meal 10 min before starting fasting…one more thing is that we don't drink water while fasting at all…do your research about that and let me know what u think about it…

    Reply
  95. Sherri H. Posted on August 2, 2019 at 2:25 am

    Thank you for your videos. They have been very helpful.

    Reply
  96. Sachin Ki Posted on August 2, 2019 at 1:15 pm

    @Dr. Sten , it would be better for us if you used less words pertaining to metrics…. like 80% , 50% carbs, proteins etc……… It would be much easier for us to understand if you said 1 bowl of rice, 2 pieces of bread, 1 spoon of butter etc. Its just my opinion. I may be wrong

    Reply
  97. lelolahi Posted on August 3, 2019 at 1:21 pm

    How about pregnancy? Can we stay on OMAD? Or IF and ketosis?

    Reply
  98. tmkongen Posted on August 3, 2019 at 6:01 pm

    I'm doing Keto simply because it makes me feel better. Better sleep and not crashing from lowered blood sugar during the day makes it worth it. And it produces alot less "waste" to get rid off. But never tried OMAD. Since I don't want to loose any weight should I eat like 3000 kcal in one meal?

    Reply
  99. Cady Dawson Posted on August 3, 2019 at 6:43 pm

    Eat some raw organic cheese, if you can tolerate that! 😂🤣

    Reply
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