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The key to the OMAD lifestyle is that you are following the guidelines for fasting most of the day, and you are eating only one real meal most days.  That doesn’t mean that you have to limit yourself to one plate of food or eat within a one-hour window.  The last thing I want to do is shovel in food so I can meet some arbitrary deadline.  Once again, that is diet mentality, and not a pleasant lifestyle.  I no longer time my eating window most days, and it is an incredibly freeing way to live.

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Whether you choose the 500-calorie modified fast day or the 16- to 42-hour full fast, on the up days, you'll eat without restriction. While that doesn't mean that you should force-feed yourself or purposefully overeat just because you "can," you do want to be careful that you are not "dieting" or having a short eating window on any day following a down day. This is really important, so I will say it again: On any up day that is directly following a down day, do not purposefully restrict what you are eating or eat within a short eating window.

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