OMAD (One Meal A Day) Fasting Timer

OMAD — One Meal A Day — is a 23:1 intermittent fasting protocol where you fast for 23 hours and eat all your daily calories within a single 1-hour window. It is the most extreme of the mainstream time-restricted eating protocols and is best approached by people who have already adapted to 16:8, 18:6, and 20:4 protocols over several months. The simplicity of OMAD is its greatest advantage: there is no eating-window decision to make, no second or third meal to plan, and hunger cues often diminish significantly after the first two weeks of adaptation. Protein intake becomes critically important on OMAD — aim for at least 1.6 g per kg of body weight in your single meal to prevent lean mass loss.