What's the difference between the real experience of eating IF (OMAD) vs eating 2 meals a day?

I have to say that making IF is not easy for me, because I have had three meals since I remembered it until I worked until I retired 60. I am now in the year 67... I started making IF, took the first two meals because I was bored with losing weight but never succeeded, exercising more and eating less (but still three meals), and then losing weight very little less than a kilo. When I enjoy it, the weight is intuitive immediately, not waiting for anyone, the peak is 78 kilos, although it is only 168 cm.

Three years ago, I started eating two meals: breakfast and lunch. The evening only took fruit and went to bed no later than 9: 00 pm. This helped because I didn't sleep late. After a while, I reduced the evening fruit to half. Until 6 months, I stopped eating the evening and took the morning fruit instead. I started IF 16 / 8. I ate the morning in 8 hours. After that, I ate nothing except water until morning. Then I went back to the same loop. It turned out that I had done it for almost 2 years. The weight lost 10 kilos (to 68) and the waist lost 3 inches. The old pants were loose. 555

I started to worry about doing OMAD. I had to eat a meal a day, which I thought was not difficult. I started by dividing the amount of one big meal into two parts. I ate it at 6.30-7 00: 1, and I ate it at 9.30-10 00: 00 for a while. I started to eat one meal (no more than 8: 00). Seriously, at the end of last year, I still can't do 100%. Because there are some days when I'm hungry, I have to eat it gently. It's like this for 2-3 days a week. The weight loss is an extra 1-2 kilos to 66-67. I think if there is only one meal left, the weight is 65.

Intermittent Fasting (OMAD) vs 2 meals per day, different from results and sustainability. Let's take a simple look:

🍽️ 1.Eat 1 meal a day (OMAD)

✅ Advantage

• Weight loss sensitivity: fewer calories by nature

• Long low insulin → good fat burn

• Convenient: Don't think about multiple meals

• May help with Autophagy

❌ cons.

• Easy / heavy hunger, especially at first

• One meal may not be fully nutrient

• Risky overeating / out of control in one meal

• May cause muscle reduction if not enough protein

• Not suitable for hard exercise people

🍛 2. Eat 2 meals a day (e.g., IF 16: 8).

✅ Advantage

• More balanced: easy to obtain nutrients

• Better control hunger

• Maintain muscle mass better

• Fits working / exercising people

• It's easier to do long-term continuity

❌ cons.

• Weight may be slower than OMAD

• Requires quantitative discipline in two meals

• Insulin is not as low as OMAD.

🔥 A straight summary.

• Wanna Reduce Fast / High Discipline / Not Serious Hunger → 👉 OMAD

• Wanna, Sustainable / Healthy / Unstressed → 👉 2 Meals (more recommended)

💡 critical view (most people miss it)

• No matter how many meals you eat, if the calories exceed = fat anyway

• The protein needs to reach (1.2-2 g / kg) or the muscle will disappear.

• Little sleep / stress → Difficult to lose weight