Dear Kayla,
I have done ADF for a year and lost 30 pounds and I need to lose 30 more. I’m stuck, plateaued and I wanted to try OMAD. I worry about protein as I’m vegan/vegetarian (I eat some dairy). I strength train too. I do not eat meat, so protein is on my mind. I worry about getting enough in one meal, and then I overeat due to that. I track on Cronometer too. I just got your first book, I will receive it soon. Thanks for always being relaxed!
Signed,
Kirti
Dear Kirti,
Congratulations on dropping 30 pounds already! That is awesome. And thank you for buying my book! I hope you find it helpful. Your situation has a few complexities, so let’s take it apart. First let’s talk about the plateau issue, because that’s likely causing you the most frustration, and frustration can throw you off track.
A while back I made a free weight loss plateau flow chart, to help with situations like this, because sometimes what feels like a plateau isn’t a plateau, it’s just slow weight loss. And the techniques are different, depending on what is happening. A very common thing that happens is that as we approach the normal BMI, weight loss slows down to a crawl. I lost about 1 pound per week for my first 65 pounds, but then the last 15 were ⅓ of a pound per week on average. And when the weight loss is that slow, it can feel like a plateau, when it’s actually not. If you’re losing weight really slowly, just keep going. You’re doing fine. You need not change anything at all.
But, if you are truly stuck, meaning you’ve been consistent with your plan for more than 6 weeks and you have had absolutely no downward movement on the scale, it’s time to tinker a little bit with the plan. It sounds like you have a good idea of where the trouble lies: you worry about protein intake, and then end up overeating at the meal. Overeating definitely causes plateaus (and gain!) So let’s talk about the feasibility of vegan OMAD and hopefully set your mind at ease.
I am not vegan, not even close. But here’s what I do know: you can get plenty of protein at one meal. Peanuts, beans, lentils, tofu, and of course cheese and milk are all good options. I found a neat Reddit discussion where multiple Vegan OMADers shared what worked for them. As far as I can tell, you should be good to go with OMAD, even if you don’t eat meat.
As you know, I tend to be a worrier too. The strategy that has helped me most is to figure out what I’m worried about specifically, and then educate myself about signs to look for. As it turns out, your body will give you clear signals that won’t be easy to ignore if you’re not getting enough protein: swelling, hair loss, slow wound healing, and getting and staying sick are red flags that tell you something’s wrong. So on the flip side of that, if you’re feeling good and staying healthy, you’re probably getting plenty. As always, ask your doctor if you feel unsure!
Sincerely,
Kayla