I have been on OMAD for around six months now. Before OMAD i used to do the 16-8 protocol, then I did the 18-4 protocol. Both were good however, I find that I have gotten the best benefits with OMAD. I combine OMAD with low carb, 5 days a week, during the weekend I carb refeed. I have heard this is good for you so that you don't slow your metabolism down. I also take a break from OMAD every six weeks or so for one week I also find this helps to speed up things abit. By December this year I intend to reach my weight loose goal and I 'm thinking up ways of how to maintain. I plan to do OMAD 2-3 times a week and do the 18-4 protocol for 2 days and eat healthy but normally during the weekend. We will see.