OMAD is Effective, but 2MAD is Better (and safer)

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Special Thanks to my team and Nicholas Norwitz - Oxford Ketone PhD Researcher and Harvard Med Student - for working diligently on research as well!

OMAD is Effective, but 2MAD is Better (and safer) - Thomas DeLauer

One Meal A Day or Two Meals A Day…? That is the question. Fasting has become immensely popular due to the incredible success people have had utilizing it, and, from this, two very popular “forms” of fasting have developed: One Meal a Day (OMAD) and Two Meals a Day (2MAD).

There’s no denying that OMAD is extremely effective, and it can (and should) be used from time to time; however, the research points towards 2MAD being a more effective - and safer - method of fasting…

Let's dive into the science behind the these two forms of fasting so that you can choose which one works best for you! Enjoy and I'll see you in the comments!

It's not too late to join my 30-Day Intermittent Fasting Weight Loss Challenge - full details here:

Check out some of my other OMAD and Fasting videos below!

Nicholas Norwitz - Oxford Ketone PhD Researcher and Harvard Med Student:

References

[BsOnK]

I am doing 2MAD, 18hrs IF and this happened to me.
1-lost 57lbs within 3 months
2-still loosing weight ~1.5 weekly
3-no more back pain
4-no more knees pain specially midnight
5-more energy

[WaitingForTheHook]

Look, 99% of us just wanna lose weight, so if you fast like 16-20 hours a day, you’re taking in far fewer calories than you would be normally, so don’t worry too much and don’t get confused. You’re doing fine.

[feebeci]

I feel the OMAD diet is awesome because it takes no real thought . Also it frees up your whole day to do other things .

[myiapapaya]

After I’m done with my Omad diet I’m more than likely going to do 2mad for the rest of my life lol I honestly don’t see the point of eating 3 meals a day anymore.

[oofym]

I think whats important is just doing what makes you feel the best, when I was losing weight I was doing OMAD and felt great. When I got down to my goal weight I felt less great, so I switched to 2 meals and felt better.

[rdiddy]

Taking a large meal and splitting it into two is the way to go. I eat my first portion at 2pm and my second at 6pm and it is by far my favorite. I don't like the feeling I get from over eating 1 big meal.

[ErikaMartinez-odjr]

"how you break your fast is even more important than your fast" -This is not what i want to hear but it is what i need to hear.

[jspin]

Been doing 2mad accidentally now for a while because I lose my appetite when I work out. Feels sooo nice. Don’t wanna brag but down 100 pounds as of 2 days ago. Love your videos dude thank you so much. Only 20 more pound till my goals change from fat loss to muscle toning.

[TiCxToC]

Omad 1 year lost 170 lbs cured all my disease. Felt great on omad once i hit my GW. 2mad most definitely feels better for maintaining. Was on 8 diff meds cured my egg allergy and colitis diabetes edema ibs high BP. Life is good God is great.

[rebeccabriggs]

I started 2mad about a week ago. The way I'm doing it is 10am brunch. 6pm dinner. Big healthy meals.
I think I've already lost weight.
My bloating is gone, my energy is way up.
I have more free time, I enjoy my food more. Its so great and I can see myself doing this longterm for sure.

[brianb]

I think the reason most people choose OMAD is the simplicity of the creation of one big meal VS trying to make or prep multiple meals. You can cook everyday, have fresh food and less time to worry about eating like it’s a job.

Also, including me personally, I believe people are obsessed with the 24 hour fasted mark and it’s hard to eat two meals after fasting that long because of time restrictions and energy to eat (again eating like it’s a job).

Anyways, great points Thomas. Much love.

[mushuriken]

I've always done 2MAD in a 6hr eating window, it's the sweet spot for me!

[linaluiginadimitri]

Your version of 2Mad is fantastic : a bit like having a starter ( small one ) followed by a main course . Genius . Thank you for this simple & smart advice .

[anasyusuf]

I have started 2 meals a day for the last 1.5 month. What a change. First thing u start noticing is how ur relationship with food changes. U are not as hungry as u would think, also, u learn that u don't need as much food as u used to eat. Suddenly 3-4weeks in, u start seeing positive changes, even friends start asking what ur doing. Just a new relationship with eating. Keep up the good work everyone 👍

[NovemberRain]

This is true. I've tried OMAD, 2 meals, 3 meals, all combos...the best that works for me is 2MAD, one at 4:30pm and the second meal at 6:30pm. It really helps loose weight. Thanks for this video.

[katcuzzi]

THANK YOU for actually saying “all intents and purposes” instead of “all intensive purposes” like everyone else seems to do! Respect.

[Cjeska]

60 Minutes between two meals is still something I would consider OMAD.

[boondoggle]

I do OMAD four to five days a week, and 2MAD on the weekends and occasionally 3MAD one day per week. It’s working for me and I’m going to continue doing it. And you don’t have to eat huge meals doing OMAD. I just eat nutrient rich meals. But my eating window usually begins with a snack, often a can of sardines and some Brazil nuts for example, or some artichoke spread, and I’ll even have a keto friendly dessert a few days a week. I listen to my body. If I need extra food by Friday, I’ll have lunch on Friday, but I’m generally genuinely not hungry during the week when I’m practicing OMAD.

[southwestjohnny]

Personally, OMAD is hard for me to sustain. I'm super hungry in the afternoon, and when my meal time comes, it's very hard for me not to binge. Two meals a day, or alternate day fasting is better, and more sustainable. I also like the advice of fasting every other day for two reasons. One, the science that Thomas explained how it's not going to be effective, (or as effective) if it's done daily anyways. And two, daily fasting gets harder and harder to stick to, and two meals a day or alternate day fasting also allows you to live a more normal lifestyle food wise on your opposite days, (meeting friends for meals, etc.). Third, on your fasting days when you do get hungry, you know that tomorrow you will have the reigns loosened a bit, so you have more motivation to stick to it rather than know that every day your going to feel the same.

[midnightwebb]

When I was eating one meal a day I was getting sick and passing out at work or when working out. Once I went back to 2 meals a day in a 4 hours period I’m able to function much better. I’m losing weight and able to workout safely.