How I dropped my bodyfat by 5%

How I dropped my bodyfat by 5%


SPMS and Diet: What Foods Can Help? | Multiple Sclerosis News Today

I have always found what people say about fat loss is misleading. We are told that we should cut our calories by a few hundred and increase our exercise and that will sort it. We don’t ever need to feel hunger or dissatisfied or anything like that.


That never works for me.


The exact level of reduced calories that will lower my body fat is the same level that causes discomfort. In truth, for me, diet control is a form of acetic practice and needs to be viewed as such.


Recently, as part of my training and rejuvenation protocol I have managed to drop my body fat by 5% using a dietary protocol called “Sniper OMAD”.


 OMAD stands for “One Meal A Day," which is a form of intermittent fasting where an individual eats only one large meal within a short time frame each day and fasts for the remaining hours. Typically, the fasting period lasts for 23 hours, with the one meal consumed during a one-hour eating window.


During the fasting period, individuals may consume non-caloric beverages such as water, black coffee, or tea to help curb hunger and stay hydrated. The idea behind OMAD is to create a significant calorie deficit by condensing all calorie intake into one meal, which can lead to weight loss and potential health benefits associated with intermittent fasting.


OMAD has gained popularity for its simplicity and flexibility, as it allows individuals to eat their favourite foods while still adhering to a fasting protocol. However, it’s essential to ensure that the one meal consumed provides adequate nutrition to meet daily nutrient requirements.


As with any dietary approach, OMAD may not be suitable for everyone, and it’s crucial to listen to your body and consult with a healthcare professional before starting any new diet or fasting regimen, especially if you have underlying health conditions or dietary restrictions.


But Why Sniper OMAD?


I call my regime sniper OMAD because I do eat extra protein if I exercise during the day. I believe this allows me to to keep a healthy level of muscle and keep making progress in my training. So most days I have one plate of food and a protein shake after exercise.


Why do all this?


There are some potential health benefits associated with the OMAD (One Meal A Day) diet:


  1. **Fat loss:** By restricting the eating window to just one meal a day, individuals often consume fewer calories, which can lead to Fat loss over time.


  1. **Improved insulin sensitivity:** Intermittent fasting, such as OMAD, has been shown to improve insulin sensitivity, potentially reducing the risk of type 2 diabetes.


  1. **Enhanced autophagy:** Fasting triggers autophagy, a cellular process that removes damaged cells and components, promoting cellular repair and renewal.


  1. **Increased metabolic rate:** Some studies suggest that intermittent fasting can boost metabolism, potentially aiding in weight loss efforts.


  1. **Better digestion:** With only one meal to digest, the digestive system gets a break during the fasting period, which can lead to improved digestion and gut health.


  1. **Reduced inflammation:** OMAD may help reduce inflammation in the body, which is associated with various chronic diseases.


  1. **Simplicity and convenience:** OMAD can simplify meal planning and preparation, as there’s only one meal to focus on each day, potentially reducing stress related to food choices.


  1. **Potential longevity benefits:** Some research indicates that intermittent fasting, including OMAD, may promote longevity by activating cellular repair mechanisms and reducing the risk of age-related diseases.






I am finding myself very tired during the day. It could be that in time that my body will adapt but for now I need to constantly correct my mind in order to keep a temperate state.


Internal Rebellion


There is a part of me always seeking calories. Trying to drink the calories, aiming at a larger meal. Perhaps today is an exception etc etc. It takes a lot to keep everything on track.


Systematic Strain


One meal is a big deal. I notice my heart speeds up a bit, and I’m very thirsty. I believe it’s a bit of a test for the body to function like this.




Meals need to be very well planned to get enough protein to keep the fat burning and muscle growing.


My aim is to keep this up until my body fat lowers to 10% and then reassess! 


Current Yogic Rejuvenation Protocol


Yogic Rejuvenation -Second Year


Leave a Reply