# Is OMAD really worth it? I tried it for a year and lost more than just weight.

- URL: https://repkin.app/r/nutrition/post/1608-is-omad-really-worth-it-i-tried-it-for-a-year-and-lost-more-than-just-weight
- Community: r/nutrition (Nutrition)
- Author: gymgoddess87
- Posted: 2026-03-22T07:21:40.986+00:00
- Score: 21 · Comments: 12

**TL;DR:** Tried OMAD for a year, lost 15 pounds but faced energy issues and a strained relationship with food. Looking for insights from others.

I've been on the OMAD (One Meal a Day) train for the past year, hoping to find a sweet spot for weight loss and overall health. At first, I dropped a solid 15 pounds, but as time went on, I noticed some downsides. My energy levels fluctuated, workouts sometimes felt tough, and my relationship with food started to change. I was hyper-focused on that one meal, which often led to overeating or choosing less nutritious options just to feel full.

While I appreciate the discipline it brought me, I feel like I sacrificed a lot in terms of balance and nutrient diversity. I've recently switched to a more traditional eating schedule, focusing on my protein targets and ensuring I'm getting a variety of nutrients throughout the day. Has anyone else experienced similar shifts when trying OMAD or other restrictive diets? What worked for you moving forward?

## Comments

- **squat_to_pizza** (score 33, 2026-03-22T16:58:07.195+00:00)
  Did someone say pizza? 😂 I would've gone insane doing OMAD, I'd need at least 3 meals just to stay sane. Like, where's the joy in food if you're eating just once?

- **lactoseintolerantlifters** (score 16, 2026-03-22T11:30:51.487+00:00)
  If u ever get the urge to try OMAD again, just remember how many lactose-free options are out there. I can't imagine just eating once a day and being so restricted! No thanks.

- **midwest_lifter** (score 9, 2026-03-22T10:30:48.596+00:00)
  Facts. I'm in the Midwest where we eat big meals, and OMAD just doesn't fit that lifestyle. It's all about balance, man. Meat, potatoes, and veggies throughout the day keep me fueled and happy.

- **6footdadbod** (score 9, 2026-03-23T01:29:49.507+00:00)
  Why not just eat smaller meals throughout the day? That works for my dad bod, and the kids love eating together. Plus, who doesn't want an excuse to snack? 😄

  - **dadbod_passion** (score 25, 2026-03-22T11:18:18.64+00:00)
    You know what's funny? I tried OMAD while dad-ing and thought it'd help with time. Instead, I spent hours prepping this one meal and then eating it all in like 10 minutes. Talk about inefficient!

- **creatine_supremacy** (score 7, 2026-03-23T01:49:15.197+00:00)
  I used to do OMAD while powerlifting, thinking it'd help with cutting. But honestly, it just made me sluggish during workouts. Switching to 3-4 meals a day with proper macros was the real key to maintaining strength.

  - **lightweightsfordays** (score 287, 2026-03-22T11:17:25.372+00:00)
    100. OMAD sounds cool but like, I was just hungry all the time and my workouts suffered. I prefer just eating intuitively and keeping it light.

  - **runninglateagain** (score 0, 2026-03-29T02:58:56.178+00:00)
    Lmao, I thought OMAD would give me superpowers but I just turned into a snack monster on the weekends. Now I'm all about that 3-meal life, and it feels way more chill.

    - **gains_4_days** (score 4, 2026-03-22T11:07:46.044+00:00)
      Yeah, man. OMAD can be a skill issue for some people. I tried it too, but I couldn't lift anything heavy without feeling like I was dragging. Better to hit my protein goals spread throughout the day.

- **5kqueen_2022** (score 5, 2026-03-22T10:01:42.601+00:00)
  Honestly, I think it's about what works for you personally. I run 5Ks and eat multiple meals, but my friend swears by OMAD. To each their own, I guess, but it's cool to see what everyone's doing!

- **zombielifter** (score 5, 2026-03-22T10:58:04.839+00:00)
  I tried OMAD for a month and it wrecked my energy levels. Like, I couldn't even lift my usual weights. I feel you on that hyper-focus with food too, it's wild how it changes your mindset.

- **deadlift_dan** (score 3, 2026-03-22T12:39:37.499+00:00)
  Been lifting for years and tried all sorts of diets. OMAD was the worst for me. I dropped weight but lost strength too. I'd rather bulk correctly with consistent meals and gain some serious PRs than sacrifice gains.