From OMAD to 16:8.

It is important to develop a stable routine when intermittent fasting, but due to examinations it gets really tough for me.


Intermittent fasting has reduced my appetite drastically, and I don’t get hunger pangs during the fasting period. However, when I study I get very stressed and that makes me think about food all the time.


Since September, 2018, I’ve been eating one meal a day (OMAD). However, I’m trying to get back to the 16:8 method of intermittent fasting, so that I do not get ‘hangry’ when I study.

I basically eat the same foods when I do both fasting plans. The only difference is that I eat all the meals within 2 hours when I do OMAD, and I space out the meals when I do 16:8.

OMAD Meals :


As mentioned in the post about my diet plan, I start my meals with a bowl of salad, followed by my main meal, and a cup of yogurt and nuts.


Salad :

I usually eat double the quantity of salad shown below.


My main meal :

Protein (Egg, Chicken and Cottage Cheese) and a cooked Vegetable, with Chapati or Brown Bread.

16:8 Meals :


My first meal :

I start by eating a bowl of Oat Bran Porridge with Apple and Banana, sprinkled with Sunflower Seeds:


I then eat 2 Eggs with a Chapati or Brown Bread. I eat either boiled eggs or scrambled eggs with cheese or egg chilli-fry (we call it egg bhurji in India) :


Salad :

After a few hours I eat a bowl of salad. I’ve now started adding fruit to my salad, which makes it more tasty.


My main meal :

My next meal would usually be some form of Protein (Cottage Cheese or Chicken, sometimes a little of both), and a cooked Vegetable, with Chapati.


As usual, I end my eating window with a cup of Yogurt, a few pieces of Peanut Brittle and a small bowl of Nuts.

Snacks :

While doing the 16:8 method, if you feel hungry in between meals, you can snack on any of the following :

1) A slice of brown bread or a chapati, with peanut butter

2) A fruit

3) A small bowl of nuts

4) Air-popped popcorn

Beverages :

Make sure that you consume a lot of water, both during your eating as well as your fasting windows.


As I am lactose intolerant, I drink ginger tea during my eating window.


During my fasting window, I drink only water.

I hope this post has helped those of you who want to start eating healthy but are confused about what kind of meals to eat.

P. S. I upload my food pictures daily on Pinterest, you can check them out here.


I’ve also written many posts about how I used intermittent fasting and healthy eating to lose around 40 pounds in less than 6 months, you can check them out here.

Thank you for reading! Stay blessed!


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