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Complete Guide to Fat Fast

|Complete Guide to Fat Fast

Before I get to the details of what fat fast is and how to do it, I should mention that this is a tweaked version of the original. One difference is the decreased minimum intake of fat and the second is the reduced number of meals a day. Both of these are explained in this post and are just optional - it will be up to you which path you choose.

For your convenience, I have also created a PDF version of this guide that you can download here!

The Fat Fast is not a new concept, it has been around for many years. The first proponent of using fat fast to break through a weight loss plateau or "reset" a cheat day was Dr Robert Atkins himself in his best-selling book Dr Atkins New Diet Revolution.

In 2013 Dana Carpender, the best-selling author of books about low-carb and ketogenic diets, published her Fat Fast Cookbook. If you want to try fat fast, you should get her book. It contains 50 delicious and easy to prepare recipes, enough to stay away from boring monotonous meals! Keep in mind that not all ingredients in her book are paleo-friendly and you may need to make small adjustments to fit your needs.

What Is Fat Fast?

Although most of you probably know how the ketogenic diet works, I'll give you a quick overview before I get to the fat fast itself. Ketogenic and other low-carb diets have been around for a long time. Most low-carbs diets, including the ketogenic diet, can are used for weight loss and offer numerous health benefits. In fact, very low-carb ketogenic diets have been used to treat neurodegenerative diseases such as epilepsy or Alzheimer's for decades. Currently, they are also shown to have potential use in cancer treatment.

We have all been told that all calories are the same no matter where they come from. This advice has been proven to be false and despite all the evidence, the guidelines still remain the same: "Exercise more, eat less and focus on eating low-fat foods." Sadly, I keep seeing this piece of advice on most packaged foods - just another reason to avoid them!

Here is the general rule that applies to the ketogenic diet: When you restrict carbohydrates to a certain level (20-50 grams of net carbs), your body starts producing ketones and you enter ketosis (ketosis is not the same as ketoacidosis which is dangerous).

Once you become fat-adapted, your body uses your fat stores and ketones for energy and you won't need to eat extra protein to spare muscle mass. This doesn't mean you should avoid protein - your protein intake should be adequate and based on your individual needs. Although your body still needs some glucose, it can produce it on demand via gluconeogenesis.

Fat Fast is a type of fasting often recommended for those who are already keto-adapted and reach a weight loss plateau. The idea is that you eat about 80-90% of your calories from fat while keeping your calorie intake low, up to 1000-1200 kcal a day. This fast should be followed for no more than 3-5 days. If you follow fat fast for a longer period, you run the risk of getting your body into starvation mode, lose muscles and get deficient in essential nutrients.

When you go on a fat fast and you are already keto-adapted, your ketone level will likely get very high (mine got as high as 3.2 mM). Because most of the energy (that is limited to 1000-1200 kcal) comes from fats, your body enters lipolysis and starts using fat stores for energy.

Recent studies show that in terms of weight loss and muscle sparing, "traditional" fat fast (90% kcal from fat) doesn't seem to have more benefits than a fast with less fat and more protein. This doesn't mean that traditional fat fast doesn't work. It only means that even if you eat slightly more protein, you may achieve the same or better results. Since protein is the most sating macronutrient, it will help you keep hunger at bay during the fast.

Here's a simple calculation: the adequate protein intake from 1200 kcal for an average person is about 15-20% (or even more for physically active people and those with less body fat and more lean mass). Since you'll be eating ~ 5% or less calories from carbs on a fat fast, you will be left with 75-80% of calories from fat. Not a big difference from the "traditional" fat fast.

Studies from the 1950's and 1960's (first by Kekwick and Pawan,1 later by Benoit2) showed that fat fast is best for fat loss and preserving muscle mass when comparing three diets (1000 kcal diet with 90% fat vs. 1000 kcal diet with 90% protein vs. 1000 kcal diet with 90% carbohydrates). However, these studies have been shown to be largely flawed. While Kekwick and Pawan admitted that participants may have been cheating and the study was poorly controlled, Benoit's results seemed to have been overrated. In his study from 1965, Dr. Benoit compared results achieved in obese participants by putting them on a fat fast and on a complete fast. Interestingly, those following a fat fast resulted in twice as much fat loss compared to those following a total fast during which they lost more muscle mass and less body fat. In later reviews of this study, some experts pointed out that the participants would have to have enormous energy expenditure to reach such weight loss results.

An extract from a review of studies from 2006 on protein-sparing effects of very low-carb diets:

"Because of metabolic adaptations to prolonged changes in diet composition, the results of such short-term studies cannot be applied to longer-term situations... Although more long-term studies are needed before a firm conclusion can be drawn, it appears, from most literature studied, that a VLCARB is, if anything, protective against muscle protein catabolism during energy restriction, provided that it contains adequate amounts of protein."

Keep in mind that prolonged calorie restriction with inadequate amount of protein can lead to deficiencies, muscle mass loss and a decreased BMR. That's why you shouldn't do the fat fast for more than 5 days. It's also important to mention that no study seems to take keto-adaptation / fat-adaptation into consideration. The body works differently for sugar-burners and those who are fat-adapted and the logical conclusion would be that fat-adapted people would lose less muscle mass during a fat fast.

When to Consider the Fat Fast

Here are the rules for when to follow the fat fast:

  • If you are already keto-adapted. Otherwise, it will be very difficult for you, as your body is not used to the ketogenic diet. If you are not keto-adapted, try following the ketogenic diet for 3-4 weeks and only use the fat fast technique if you reach a weight loss plateau. You can start by following my weekly diet plan here: 7-Day Grab & Go Keto/Paleo Diet Plan
  • If for any reason your weight is stalling for more than 2-3 weeks and you have eliminated all the potential reasons. Make sure you check your keto ratio to eliminate the most obvious reasons for weight stalling such as too many carbs, inadequate amount of protein, fats or calories in your diet. You may want to try Intermittent Fasting (guide to IF is here).
  • If you had a "cheat day" and would like to get back on track the next day. I would personally not use the fat fast for this situation but it is up to you. I would just keep eating healthy, low-carb foods from the day following your "cheat day" instead of giving my body such a calorie shock.

How Do I follow Fat Fast? What Should I Eat?

Because most of your calories will come from fat, you have to make sure to include healthy fats such as MUFA, Omega 3s and saturated fats. You can follow this guide I have created for fats and oils to make the right choices.

The traditional Fat Fast guidelines advice is to eat 4-5 small meals a day, each about 200-250 kcal. This is totally up to you. If you prefer to have 1-2 regular meals like I do, it's perfectly fine. You can follow the fat fast for no more than 3-5 days.

Tips before you get started:
  • Ideally, you should take a multivitamin to make up for the missing micronutrients on a fat fast.
  • Don't plan to do any extensive exercise on the days of fat fast. Don't plan doesn't mean be inactive. You can always include light cardio (walking) or some strength training at home (squats, press-ups, etc.) but you should take it easy and avoid prolonged exercise. I personally didn't feel lack of energy or hunger and could easily incorporate some exercise every day (either 30-60 minutes walking or 20-30 minutes strength training).
  • Get an app to help you track your diet or make sure you track whatever you eat on a piece of paper. My iPad app has been designed specifically for low-carb, ketogenic & paleo diets. This way you can easily keep track of your macros and calorie intake, both of which are critical on a fat fast.

Many Small or Few Regular Meals? It's Up To You...

Traditional fat fast as defined by Dr Atkins in New Diet Revolution says you should be eating 4-5 small meals throughout the day, each of them containing 200-250 kcal. However, what I’ve learnt is that once you get keto-adapted, you don’t need to eat many small meals a day to stay sated. In fact, it may be easier for you to just eat 1-2 regular meals rather than many small meals, especially if you are used to Intermittent Fasting. Eating 1-2 large meals and having a long gap between meals (16-22 hours) is an example of Intermittent Fasting.

I rarely eat breakfast and often have my first meal round 1 pm. When I was doing the fat fast, I ate the same number of meals I’m used to (2 meals a day plus 1-2 cups of coffee with cream). I just increased the amount of fat to 80-90% and ate no more than 1200 kcal. In fact, unless you are hypoglycemic, you don’t need to eat too often. However, those of you who find it easier to have several small meals, you can try all sorts of fat bombs from my blog.

Keep in mind that eating just 1-2 meals instead of 5 small is my approach and it may not be suitable for everyone. I've tried the fat fast twice (with 4-5 meals and 1-2 meals a day) just to make sure all of these can be done and experienced the same results on both plans. However, I was struggling to follow the plan with several small meals. I always wanted to eat more than just a handful and my mind was thinking about food.

Below is an overview of foods you can include on your fasting days. Plus here is a complete list of suitable recipes that is updated regularly, making it easier and less boring for you to follow the fat fast!

"Small" Meals: Here is a selection of small meals you can have if you opt for 4-5 meals a day, each ~ 200-250 kcal. % Fat kcal
Easy 3-ingredient fat bombs (coconut oil, cocoa powder and stevia) - simply follow the recipe for my Chocolate Coconut Candies and only use the 3 ingredients listed above 92 65
Strawberry Cheesecake Fat Bombs 90 67
2 oz / 60g olives 96 82
Other Fat Bombs, all sorts of fat bombs from my blog (values per piece) 90-95 100-150
Coffee with 2 tbsp heavy whipping cream (or coconut milk) 95 109
Low-Carb Cappuccino (dairy-free) 90 113
2 oz / 60g cream cheese 86 138
1 oz / 30g extra dark chocolate (85% cocoa solids) 77 150
1 oz coconut butter (= blended coconut meat, not the same as coconut oil) 91 159
Home-made Coconut & Pecan Butter, 1 oz 79 151
1 oz / 30g almonds 78 163
Deviled eggs: 1 large hard-boiled egg, 1 tbsp mayo seasoned with salt and pepper 85 182
1 oz / 30g walnuts 87 185
2 tbsp full-fat cream cheese rolled in 1 oz of ham 79 186
1 oz almond butter 82 188
Smoked salmon & cream cheese rolls: 2 oz / 60g smoked salmon, 3 oz / 85g cream cheese 75 189
2 oz / 60g full-fat cheese such as brie 75 189
1 oz / 30g macadamia nuts 93 203
1 oz / 30g of macadamia nut butter with 1 oz / 30g celery stalk 92 209
2 tbsp coconut oil. Yes, if you can eat coconut oil just like this, spoon some right into your mouth! 100 234
3 large slices / 3 oz bacon 81 239
Buttered spinach: 1 cup spinach (5.5 oz / 156g) cooked in 2 tbsp cream and 1 tbsp butter seasoned with salt 85 256
Broccoli Cheese Pie 72 258
Spiced Coconut Chips 93 259
Easy Avocado Salad: ½ medium avocado (3.5 oz / 100g) mashed with 1 tbsp mayonnaise (home-made if possible) and seasoned with salt 94 272
Fish & mayo tacos: 2 oz / 60g mackerel, salmon or sardines (cooked or tinned) with 2 tbsp mayo served on 1-2 small lettuce leaves and seasoned with salt 84 292
1 oz / 30g roasted pecans in 1 tbsp ghee, butter or coconut oil with a pinch of salt 95 297
"Regular" Meals: Here is a selection of small meals you can have if you opt for 2-3 meals a day, each ~ 400-700 kcal. % Fat kcal
Scrambled eggs: 2 large scrambled eggs with 1 tbsp butter and 1 tbsp cream cheese 80 323
Cheese-Stuffed Portobello Mushrooms 76 334
Low-Carb Thin Crust White Pizza 73 352
Shamrock Eggs with Braised Spinach 75 360
Keto Mexican Rice 74 385
Egg & Celeriac Nests 74 397
Brussels Sprout and Bacon Hash 72 400
Poached eggs with Hollandaise: 2 poached eggs with one serving of Hollandaise sauce 83 417
Delicious & Simple Chocolate Mousse 88 435
Strawberry & Rhubarb Parfait 89 448
Grilled Halloumi With Strawberry & Cucumber Salsa 76 449
Keto Vegan "Zoodles" 86 449
Ultimate Keto Coffee 85 474
All Day Keto Breakfast 78 489
Keto Mexican Chocolate Shake 91 503
Ultimate Bacon Hash (without the orange juice) 80 521
Avocado & salmon salad: 2 oz / 60g smoked or cooked salmon with 2 oz / 60g cream cheese, 1 tbsp mayo and 1 tbsp finely chopped spring onion or chives on top of one avocado (7.1 oz / 200g) seasoned with salt 82 526
Paleo Greek Meatballs aka Soutzoukakia 72 539
BBQ Pork Ribs 71 586
Quick Tzatziki from ½ cup sour cream (4.1 oz / 120g), 3 oz / 85g grated cucumber, 1 clove mashed garlic, 1 tbsp lemon juice, 1 tbsp extra virgin olive oil, 1 tsp freshly chopped dill and salt 90 539
Shirataki noodles with bacon & cheese sauce: 1 packet, 7.1 oz / 200g shirataki noodles, drained and fried on 2 tbsp butter or coconut oil with 2 slices bacon (2 oz / 60 g), 2 tbsp heavy whipping cream, 1 oz / 30g grated cheddar cheese and salt) 87 604
Paleo Stuffed Avocado 78 633
Buttered spinach with salmon: ½ cup spinach (2.8 oz / 78g) cooked in 2 tbsp butter seasoned with salt and topped with a small salmon fillet (4.4 oz / 125g) cooked on 1 tablespoon of butter or coconut oil and topped with 2 tbsp of home-made pesto - Paleo Avocado Pesto or Red Pesto 79 639
Quick Beef Ragù with "Zoodles" 73 645
Avocado & mackerel salad: 2 oz / 60g mackerel with 2 oz / 60g cream cheese and 1 tbsp mayo on top of one avocado (7.1 oz / 200g) seasoned with salt 86 689
Pumpkin & Beef Sautée 73 762
Keto Omelet Wrap 78 765
Herbed Omelet 81 719
Salmon with Creamy Spinach & Hollandaise Sauce 81 813

3-Day Meal Plan (85-90% fat):

I've tried the fat fast twice and I'll be sharing my progress details as well as my meal plan (Update: you can find my experiment here). For now, here are two sample meal plans I created using the KetoDiet iPad app. These meal plans are designed for those who prefer to eat 2-3 regular meals. The first one is higher in fat (85-90% calories from fat), while the second is lower in fat (75-80% calories from fat) and higher in protein (15-20% calories from protein). If you don't drink coffee, substitute it with tea or a few nuts of your choice.

Planner feature, KetoDiet for the iPad

Day 1

  • Coffee with 2 tbsp heavy whipping cream or coconut milk (94% fat, 112 kcal) and 2 oz / 60g of macadamia nuts (93% fat, 406 kcal)
  • Buttered Spinach with Salmon: ½ cup spinach (2.8 oz / 78g) cooked in 2 tbsp butter seasoned with salt and topped with a small salmon fillet (4.4 oz / 125g) cooked on 1 tablespoon of butter or coconut oil and topped with 2 tbsp of home-made pesto (Paleo Avocado Pesto or Red Pesto) (79% fat, 639 kcal)

Total daily values: Total carbs: 14.8 g, Fiber: 8.8 g, Net carbs: 6.1 g, Protein: 36.6 g, Fat: 113 g, Calories: 1182 kcal, Magnesium: 307 mg (77% RDA), Potassium: 1347 mg (67% EMR), 86% calories from fat

Day 2

  • Ultimate Keto Coffee (85% fat, 474 kcal)
  • Avocado & salmon salad: 2 oz / 60g smoked or cooked salmon with 2 oz / 60g cream cheese, 1 tbsp home-made mayo and 1 tbsp finely chopped spring onion or chives on top of one avocado (7.1 oz / 200g) seasoned with salt (82% fat, 526 kcal)

Total daily values: Total carbs: 23.7 g, Fiber: 14.8 g, Net carbs: 8.9 g, Protein: 33.8 g, Fat: 105 g, Calories: 1114 kcal, Magnesium: 284 mg (71% RDA), Potassium: 1562 mg (78% EMR), 85% calories from fat

Day 3

Total daily values: Total carbs: 38.3 g, Fiber: 20.5 g, Net carbs: 17.9 g, Protein: 15 g, Fat: 109 g, Calories: 1101 kcal, Magnesium: 198 mg (50% RDA), Potassium: 1924 mg (96% EMR), 88% calories from fat

3-Day Meal Plan (75-80% fat):

Planner feature, KetoDiet for the iPad

Day 1

Total daily values: Total carbs: 30.4 g, Fiber: 17.7 g, Net carbs: 12.7 g, Protein: 45.6 g, Fat: 95.2 g, Calories: 1132 kcal, Magnesium: 259 mg (65% RDA), Potassium: 2368 mg (118% EMR), 79% calories from fat

Day 2

Total daily values: Total carbs: 34.8 g, Fiber: 17.9 g, Net carbs: 16.9 g, Protein: 54.5 g, Fat: 98 g, Calories: 1200 kcal, Magnesium: 228 mg (57% RDA), Potassium: 2608 mg (130% EMR), 76% calories from fat

Day 3

Total daily values: Total carbs: 20.7 g, Fiber: 7.1 g, Net carbs: 13.6 g, Protein: 58.6 g, Fat: 94.4 g, Calories: 1158 kcal, Magnesium: 249 mg (62% RDA), Potassium: 2195 mg (109% EMR), 75% calories from fat

Fat Fast FAQ

Is fat fast suitable for everyone?

As mentioned above, fat fast is suitable for breaking through a weight loss plateau and those who are already keto-adapted. If you attempt to do a fat fast without being used to a LCHF (low-carb, high-fat) diet, you will make your life difficult. Make sure you follow a low-carb diet for at least 4 weeks before you try a fat fast.

Keep in mind that fat fast is quite extreme and if you have any medical conditions such as diabetes, you have to inform your doctor and only follow the fat fast under his medical supervision. It is very likely that with any dietary changes, you medication dose may need to be adjusted. This recommendation applies to all dietary changes, especially if you start following a low-carb diet that is very different to what most people have been used to (based on the Standard Dietary Guidelines).

If you are hypoglycemic, you will likely have to eat more small meals a day (traditional Atkins approach) and avoid eating irregularly.

Is it safe to follow fat fast for more than 5 days?

Although studies by Kekwick and Pawan and then by Benoit showed no negative side effects on a 10-day fat fast, they have proven to have many flaws and the results are therefore unreliable. The main reason you don't want to do fat fast for longer is the increasing risk of muscle mass and deficiencies during prolonged periods. It's better to be safe than sorry and for this reason, I'd personally follow the fat fast for up to 5 days, as originally recommended by Dr Atkins. Some resources say that fat fasting for longer (e.g. 10 days) is dangerous but I haven't found any supporting evidence to these claims.

What if I'm hungry?

Fat is calorie-dense and when you eat 1000-1200 kcal from fat, you'll realise it's not a lot of food. It's still better than doing a complete fast but you may feel hungry, at least during the first 1-2 days. If you are not keto-adapted, don't do the fat fast. You will feel hungry with no energy and most likely will develop symptoms of "keto-flu".

Drink loads of water, tea and some coffee and if you have to, avoid all sweeteners, including low-carb. Even low-carb / zero-carb sweeteners may trigger cravings in some people. If you are one of them, avoid using sweet fat bombs during this fast.

Most people find it easier to eat 4-5 smaller meals a day while others (including me) prefer to eat 1-2 regular meals. Make sure you don no exceed the 1200 kcal limit. When it comes to fat percentage per day, it's up to you. As mentioned above in the first part of this post, adding some protein seems to do no harm. Do not add more carbs. If you eat less than 80% fat, make sure it is compensated with protein, not carbs.

Do I gain all the weight back?

After you complete your fat fast, you should go back to your previous way of eating (low-carb, whole foods). Don't expect to keep all the weight off. Although you will probably gain some of the weight back, you should be able to keep a few pounds off. The weight gain doesn't necessarily mean you gain body fat. When you lose weight on a fat fast, part of it is because your digestive system gets "empty" and you also lose water.

If you follow a 3-day fat fast, you should lose 4-8 pounds and gain up to 40-50% back. If you follow a 5-day fat fast, the weight loss could be even larger, up to 6-10 pounds and again gaining up to 40-50% back. The fat loss depends on your current weight and body fat percentage. In general, people with more weight and higher body fat percentage lose more fat than those with just a few extra pounds.

Can I do fat fast without dairy?

Yes, you can. Use coconut milk / creamed coconut milk instead of cream and cheese and ghee, lard or coconut oil instead of butter. You can also use mayonnaise instead of cream cheese in some of the suggested recipes. Although I didn't follow a dairy-free fat fast, I was naturally avoiding too much dairy and included foods rich in micronutrients (avocado, nuts, eggs, spinach, etc.)


  1. Kekwick, A., and Pawan, L.S., “Calorie Intake in Relation to Body Weight Changes in the Obese”, Lancet, 1956 and “Metabolic Study in Human Obesity with Isocaloric Diets High in Fat, Protein and Carbohydrate”, Metabolism, 1957

  2. Benoit, F.L. et al., “Changes in body Composition During Weight Reduction in Obesity: Balance Studies Comparing Effects of Fasting and a Ketogenic Diet”, Annals of Internal Medicine, 1965

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (125)

Any thoughts on doing a once a week (like every Sunday) fat fast? I've got all my numbers dialed in, every food weighed and tracked, every activity monitored and I am losing weight but much slower than the math says and that I'd like. I was considering a once a week fat fast..

Reply

There is nothing wrong with slow weight loss but I think you can do that if it's just one day a week. I hope it helps!

Reply

Hi,
I've been following a low carb diet for almost two months now but not necessarily high in fat. Is it a good idea to start a fat fast?
Thank you!

Reply

Hi Van, you can try this method if you hit a weight loss plateau (other reasons when to consider a fat fast are listed in this post).

Reply

I'm on atkins diet for 10 weeks and on my first day of fasting is it OK to take
1 egg
1 tbs butter
5 tbs virgin coconut oil
1 quest craving protein cups
daily
a total of 1062 cal
88% fat
10% protein

Reply

Hi Abeer, please, check out my keto calculator (your calories are too low): http://ketodietapp.com/Blog/page/KetoDiet-Buddy

Reply

Hi Martina!
Is fat fasting an appropriate technique for controlling blood glucose? I'm not overweight, but I am diabetic. I started a LCHF diet 12 weeks ago when I was just starting with a new diabetes doctor (the old one retired) and I had run out of meds from the old one. The new doctor was debating the merits of 1 vs 2 insulin shots per day. I didn't want any insulin shots at all, so I started LCHF on my own, and just sent the results to the new doctor. My blood glucose dropped a lot, but in the last two weeks or so, it has plateaued a bit above normal. My next A1c test is in June, so I would like to jog my blood sugar into dropping again. Would a fat fast help? BTW, the Spanish Eggs recipe in your KetoDiet Cookbook is terrific!

Reply

Thank you for your kind words Deb! I wouldn't use it for that purpose. In my opinion (and I'm not a health professional), once you get your health condition under control, fat fasting shouldn't be an issue. My only worry would be if you just started following a low-carb diet - it may be too extreme (low calories and low carbohydrates). You will need to adjust your medication too. If your doctor is not keen on using a low-carb approach, you may want to contact an expert- here is a list of qualified experts: http://ketodietapp.com/Blog/page/low-carb-experts

Reply

I luv...luv...luv  what you've done here.what you've done here so amazing.  I have a question would it be possible to create a "fat fast" option of pork chops and sour cream and cheddar cheese.  That is closer to 90% fat.   That would be awesome !!!

Reply

Thank you Tina!! I think it is possible - you'll just need to use a fatty cut with more cream & cheese Smile

Reply

Hi Martina,
   I have been doing a ketogenic diet for the past 9 months with little success. I tried fat fasting last week and lost 3 lbs in 3 days, but gained back those pounds within a few days of being back on the ketogenic diet. I am 5ft 5.5 inches and weight 138 lbs. I am a student (lots of sitting) and do short workouts 3-4 times a week as well as 45 min walks 3 times a week.
  I have had a number of miscarriages, the last one being 2 months ago so I do know this is a contributing factor. I am so, so frustrated with my body's lack of response to disciplined eating and 'extreme measures' such as fat fasting.
   Do you have any advice? I have really enjoyed reading your website and tweaked my macros using your calculator.
Thank you.

Reply

I'm sorry to hear that. I think you may need to avoid any kind of fasting. I think that fat fasting may help you kick-start weight loss but in the long run, you'll have to consider other factors: ketodietapp.com/.../how-to-low-carb-15-common-weight-loss-mistakes I think that in your case, fat fasting may even be counterproductive and negatively affect your hormone levels. An expert who can evaluate your health and make a custom diet plan might be the best way to deal with this (http://ketodietapp.com/Blog/page/low-carb-experts). I hope this helps!

Reply

Hi Martina!
I'm trying my first day of fat fasting, after some intense cheating yesterday! I've only had a venti iced coffee with heavy whipping cream from Starbucks today, and I'm not hungry at all. I didn't even finish the whole coffee. How bad would it be if I was way under 1000 calories? I'm still full from yesterday! I did some intermittent fasting this past week also, so maybe that's why I'm not hungry either?

Reply

Hi Rochelle, that's fine, as long as it's short-term. If you don't feel hungry, just skip a meal Smile

Reply

Thanks for such a great break down of the fat fast, and for answering all of the comments!
I started Keto 11/7/2014, by 02/07/2015 i'd lost 30lbs. Since then I have bounced off and on a Keto diet and have maintained that weight loss. However I want to loose at least another 30lbs and I just keep loosing and gaining the same 1 or 2 pounds (gah, for nearly a year!). I am currently 180lbs, 5'3" and 33 yrs old. I walk 2 miles a day and have recently started incorporating strength training.
I have been on track so far in 2016, in Ketosis steadily, but still have no weight loss, I stumbled across your Fat-fast post and am wondering if I should try it (1200 calories sounds so low!)? Or if I would be better to reduce my overall calories, and/or lower my protein?
Currently I am eating about 100g protein, 120-130g Fat & 20g carbs which usually amounts to about 1800 calories. I would love to hear your thoughts!

Reply

Hi Julie, I think you are experiencing a typical weight loss plateau. Have you seen this post? ketodietapp.com/.../how-to-low-carb-15-common-weight-loss-mistakes
Yes, you can try the fat fasting technique that may help you start losing weight again. It is low but it's fine if you only do it for 3-5 days (provided you have no health issues such as hypoglycaemia). Keep in mind that lowering your calories less dramatically over a longer period of time is the best way to lose weight (opt for a calorie deficit that allows for weight loss but you don't feel hungry): http://ketodietapp.com/Blog/page/KetoDiet-Buddy I hope this helps!

Reply

Thanks for your advice I appreciate it! I reduced my calories to 1650 and have amped up my exercise which has helped me get down a few pounds. So I'm gonna continue on that path and see how I go! If I hit another plateau I am going to try the fat fast for sure!
Thanks again, J

Reply

Hi Martina!
Thank you so much for this article and so complete and wonderful information. I love your site, it's very informative.
I have a question, may I use fiber supplements (such as Psyllium Husk or Flax Seed Meal) doing Fat Fast?
Thank you.

Reply

Thank you Happy Bee! Yes, you can use psyllium husk or flax meal - I commonly use these in my recipes. You may just want to limit them during fat fast (it depends on the amount - I would, for example, avoid bread substitutes using these ingredients).

Reply

Hello Martina and thanks for all the great blog!  I have been low carb/keto adapted for over a year now, and I feel great.  I have not however lost any weight (I like to loose 10/15 pounds) and I think is because I eat most of my calories at night. I think I could do a full fasting and go with one or maybe two meals a day an go 16-22 hours.  It am often not very hungry but I eat non the less and I think that has been detrimental for my success.  I also munch a lot in nuts.  
If a try a full fast with 1 meal a day could I try the Keto Coffee and the Mexican Rice? Which other meals would you suggest and for how many days should I fast?  Also am I allow to an unlimited amount of green or chaga tea? Should I add some coconut or MCT oil to my tea?

Reply

Hi Liliana, have you seen this post? It may help: ketodietapp.com/.../how-to-low-carb-15-common-weight-loss-mistakes
If you don't feel hungry, skip a meal - that will definitely make a difference. Try avocados instead of nuts (just 1/2 avocado with a pinch of salt). If you want to try intermittent fasting, only do it if you don't feel hungry. Then you can have any low-carb meal you like. Tea is on the "eat freely" list but I wouldn't say it's unlimited. Too much green tea is like too much coffee. I think it's better if you avoid adding fat to your coffee if your weight is stalling. I hope this helps!

Reply

Hi Martina, Thanks so much for putting together such a thorough site. You organize all your info and explanations in such a digestible way. It's very thoughtfully put together. =)
My question is that I had started my fat fast 5 days ago. Technically I should be finishing tonight, but when I was looking at some of my measurements for my fat bomb, I realized that I put the wrong amount into my fitday food journal for day 2 and 3. I ended up eating closer to 1350-1450 calories with my fat ratio at 90% on those days. I continued day 4 and 5 as I should have, but now I'm not sure if I should resume it to have 5 straight days for it to be a full fat fast.
I was doing this to recover from a bad few days of eating. Otherwise, I had been doing keto for 4 weeks prior.
Thus far on the fat fast, I had only lost 4.6 lbs, which seems low when considering water weight. Complete loss is pending for tomorrow morning's weigh-in. Your advice would be greatly appreciated.

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Thank you Rosa! sorry for the late reply, it takes time to go through all the lovely comments, approve and reply to them Smile I wouldn't do the fast for more than 5 days. Instead, I'd go to go to my "regular" keto routine and if you want to do fat fast again, you can try in a month or so. That's what I'd do... I hope this helps!

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The daily consumption of 90% calories from fat -- how does that get used up?  I just don't understand how the body can use the 90% calories from fat plus burn stored fat too . . .?  Can someone explain?
How much fat does the body burn usually?

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The overall calorie intake is low (1000-1200 kcal), most likely lower than maintenance level, so that's why the body will have to use another source of energy (body fat and ketones). Hope this helps!

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I have just completed the Fat fast for 4 days.  I lost 6 pounds and ate moderately over the weekend.  I was wanting to go back on the Fat Fast for another 4-5days souring the week to hopefully burn 5-8 more pounds.  Then I would go to a ketodiet after that.  Is that something that is ok to do?

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I personally didn't go over 5 days - but as long as you keep it short term, I think it's fine.

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I'm doing the fat fast starting today. My question, what ratios do I aim for after the three to five days? Thanks!

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Hi Aimee, I'd just go back to "regular" keto / low-carb, try this tool: http://ketodietapp.com/Blog/page/KetoDiet-Buddy

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I get sick of eating meat and veggies every day on low carb/keto diet.  Can I alternate a fat fast and regular low carb every other day and still lose weight? I'm only 5-10 lbs from my goal weight.

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Hi Alesyn, I would personally include fat fast only once or twice a month (3-5 days) and eat regular low-carb / keto on most days. You may want to have a look at some of the diet plans that are freely available on my blog - there is more than just meat and veggies Smile  ketodietapp.com/.../tagMealPlans&title=Meal%20Plans

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Hi Martina, Just wondering if Shirataki noodles (the pure ones, not the tofu variety) are acceptable on the fat fast? I'm using it as a carrier for the fats I'm consuming.

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Yes, they are perfect for the fat fast! Close to zero calories and carbs Smile

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Hey.  I have been doing low carb for 6 months now and have hit a plateau.  After reading about fat fast I am totally confused.  I love eggs and was wondering if this would work and put me back into ketosis:  
Breakfast:  2 scrambled eggs; 1 tablespoon butter; 1 tablespoon cream cheese (340 calories; 4 carbs; 34 fat; 14 protein; according to myfitnesspal)  Lunch:  2 hard boiled eggs with 2 tablespoons duke's mayo (340 calories; 1 carb; 34 fat; 12 protein; according to myfitnesspal)  Dinner:  2 scrambled eggs; 1 tablespoon butter; 1 tablespoon cream cheese  (340 calories; 4 carbs; 34 fat; 14 protein; according to myfitnesspal)
I do believe I could eat this for 3-5 days if it will work; just desperately need the scales to move in a smaller direction!  Thanks so much and I really appreciate your article and help!

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Hi Cindy, the fat fast technique is limited in calories, is short-term and contains more fat than a regular keto diet. It may help you break through a weight loss plateau but there is no guarantee that it will work for everyone. I think what you followed is called "Egg Fast" (short-term diet plan where most of your daily calories come from eggs and added fat from oils, cheese, etc. Hope this helps - good luck!

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hi i m on day 1 for fat fast diet. I took 2 eggs beaten with 2 tbsp of heavy cream in butter then i took some almonds and piece of beef filet with 1 tbsp of mayo
and for dinner i will take beef steak with butter, is this plan correct? plz help. Do reply as fast as u can..do u think i have to add or subtract anything from the plan?
ur site is great..and everything is explained in so much detail.. great job

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Thank you! It sounds great to me but it depends on the size of the steak, etc. Make sure you track your macros to stay within the right numbers.

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I've been on the Keto diet for a month and have yet to lose any weight on the scale, but my clothes do fit better, so I know there has been progress.  I am considering a Fat fast for 2 or 3 days and was wondering what you thought about the following idea?  I'm all about easy...and can do this no problem. Can I snack on a full 8 Oz. block of cream cheese for the day along with a cup of coffee with 2½ Tbsp. coconut oil in the morning?
A block of cream cheese with a bulletproof coffee makes up the following on the nutrition guide.
1020 Calories
97g fat (86% calories from fat for the day)
8g Carbs (3% calories from carbs for the day)
16g Protein (6% calories from protein for the day)

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Hi Tom, the macros look fine and it's up to you if you can eat this way for 3 days. It's also low in micronutrients but that should be fine if it's only for a few days.

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I have trouble eating a lot of fats because I do not have a gall bladder. I take digestive enzymes after every meal, but high fat still bothers me. How do you handle this? Thank you

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Hi Carolyn, low-carb eating should actually help gallbladder issues. However, you may need to consult this with a professional. Have a look at this website: http://www.lowcarbdietitian.com

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Hi Martina. Thank you for this amazing guide! I am planning on to start with this fat fasting this week however I do have a question: I'm planning on 2 meals/day plan. Is it ok to drink bone broth during the fat fast?

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Hi Manuela, I think it is. Bone broth contains some protein and fat (depends on the recipe - there is one on my blog). I think a cup a day is fine Smile

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Hi there! I'm wondering if coffee can be substituted for something else in the first meal plan example you give. Do you need the caffeine from that to be able to eat so little during the day? Thanks!

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Hi Kelly, no you can use anything else high in fat, maybe devilled eggs? (egg, some mayo, salt and herbs).

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Hi Martina, I don't have much weight to lose, just a little padding from hips, thighs and bottom, otherwise I am mostly happy with how I look now (always struggle keeping weight off, think genes and probably Endomorph body type don't help). I am studying to be a Personal Trainer and decided to trial the Fat Fast. By the way I am a big eater in one sitting. I started the Fat Fast Friday 5/8/2015 and am using Ketostix. I did Atkins's Induction Mon - Thurs used Ketostix before workout Friday morning and there was a trace of Ketones. After I got back from my HIIT Cardio and 50 reps ab workout Ketones were around 4mmol/L waited one hour to eat for maximum benefit from workout, had eggs, chicken, mayo about an hour later I was 8mmol/L. So happy, thinking I was on my way to no love handles.
Around 6pm I had a massive headache, thought it may have been from lack of salt as I didn't take my vitamin that morning but it rapidly got worse even after having salt. I am a big eater but my tummy was having trouble digesting all that oil plus I think I had too much protein. Ended up with head in the toilet, felt terrible and couldn't go to sleep.
As always I persevere, tried again Saturday, HIIT cardio in the am, again around 3pm I had a splitting headache. Needed Ibrofen, took my vitamin and really only felt a little better. Guessing I was having withdrawals from glucose running my brain instead of fat. It was hard to sleep again, woke up 1:30am tummy not liking what it had inside, head in toilet again.
Today I have woken up feeling great, no headache. I believe what I was doing wrong was eating too much protein, too large a meal in a sitting, probably too many calories too. I don't think I have lost any fat yet but I will see this through for the 5 days. I don't use scales, I use my clothes. According to the Ketostix I have been in ketosis since Friday morning.
Shouldn't I be seeing a little difference by now? Thank you and hope my experience helps others in 'what not to do' with this diet.

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Hi Flick, make sure you stay hydrated and get enough electrolytes (sodium, magnesium and potassium), especially if you are physically active. You were very likely experiencing keto flu - it takes up to 4 weeks to get keto adapted and also may take time to get your macros right and start losing body fat. Please, have a look here: ketodietapp.com/.../quick-guide-to-keto-flu-remedies  and here: http://ketodietapp.com/Blog/page/KetoDiet-Buddy I hope you feel better now!

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Thanks for all the info. Must have taken you forever. Very well presented.

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Thank you! Smile

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I really appreciate your information very detailed and easy to follow. I've completed my shopping and starting my fat fast tomorrow. I have one question...are diet sodas ok on the fat fast?

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Thank you Trece! Diet sodas may not contain sugar but I'd avoid them for health reasons. Also, people seem to crave more carbs if they use artificial sweeteners.

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Hey Martina Smile I have been on this keto diet for 2 weeks and had a bad day yesterday (i eat lots of sweets and junk Frown). Can i fet fast now, to get back on track? Thank U

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Hi Katja, yes, you can also use this approach to get back on track. If I had a bad day, I'd just stick with "regular" keto and will be back on track in 1-3 days Smile

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I have done keto in the past with very good results, but recently I had really been struggling. I had gained quite a bit of weight over the past two years, bringing myself back to close to the heaviest I'd ever been, and was feeling very discouraged. I would try to get back into low-carb, but I was not seeing the results I had seen in the past, which of course was more frustrating. I stopped gaining weight, but I wasn't losing anything either. When I found out about the fat fast, I thought it sounded like something worth trying to jump start my weight loss and help me get motivated to get back on track.
I wish I had tried it sooner! In the first five days I went from 175 down to 168, a total of 7 lbs. That kind of loss is REALLY motivating. I am sticking with low-carb again better than before, and I have actually continued to see loss. This morning I weighed myself and I was down another lb from the weekend. This guide was integral in my fat-fast plan. I made some of the fat bombs, the keto mexican chocolate smoothie, and the hollandaise sauce all from this site. This is a wonderful resource for anyone looking to do a fat fast, or get into keto in general!

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Hi Carly, that's so great top hear!! Thank you so much!

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I followed your 2 meal plan. Coffee in the morning and salmon and spinach for dinner for all 3 days with no snacks in between. I finally in ketosis and peeing purple...lol. Thanks so much, this was the only plan I was able to find that actually worked....

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That's great, I'm so glad to hear that! Smile

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Also wanted to add, that I am a male at 155lbs @ 6'0 tall, just to give some reference to any other guys wanting a males POV. This plan is legit, thanks again

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Hi I just had a question. I am on my second day of the fat fast. I do HIIT about 5 times a week. On days like today where the workout is super hard burning lots of calories should I add in some calories or no?

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Hi Holly, I think that you should avoid working out too hard on a fat fast. The problem is that if you work out too hard, your body will need more protein (not just fat) which is low on a fat fast.

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I'm trying fat fast at the moment. But the trouble is I have a job (waitress) which requires long walking hours 7/8+.
Will this affect my results from my fat fast?

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Hi Niomi, the only issue could be that you may be too hungry to stay below 1000-1200 kcal. I think you should give it a try by starting on a day you have off? It may be easier if you don't have to work. You can try Intermittent Fasting instead - it may be ideal for your job: ketodietapp.com/.../Complete-Guide-to-Intermittent-Fasting

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Thanks for the reply.
I've tried IF before, but after a busy shift (stressful too) I notice I suffer badly with sleeping patterns.
I'm not sure why this is? So I'm really unsure on both now.
But thank you for your response......love the blog Smile

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Also I'm not exactly over weight just want to get rid of stubborn fat and lean out.
But I've tried messing with carbs to no avail.
So I thought fat fast would help because I have reason to believe I have a damaged metabolism.......(lost a lot of weight in 2 weeks from contracting an illness to about 96lbs?) gained it all back when I was better. But obviously in the form of body fat. Lost some weight but now my body just doesn't want to budge at all....even from months of keto eating.
Any insight would be much appreciated. But I also understand if you can't help also.

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I'm having trouble getting the fat percentage where it needs to be and keeping under 1200 calories. Any suggestions?

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You may want to check out this post - I've got some sample meal plans there: ketodietapp.com/.../My-Fat-Fast-Experiment

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Hi,
Just came across this wonderful article. I have done low carb for sometime and lost 35 lbs. I have kind of fell off the wagon for the last 6 months. I'm not really gaining weight it goes back and forth 5-7 lbs gained then loose for some reason. Recently DX with Hashimotos, but presently in the Hypothyroid mode.I take a Armour Thyroid (made from pigs). My first Thyroid blood test since taking medication came back normal two weeks ago. Which is great for me. I have a horrible time with sugar. I can not have one grain of sugar touching my lips. If I do I am like a mad person tearing through the house to find my next fix of sugar. It's horrible. Diet soda does the same thing. So I have to fight with the devil at times to not be tempted to eat or drink anything with sugar. I do drink a lot of water though. The reason I was interested in doing the Fast Fat was since loosing all the weight I have, I was also loosing the fat on my body being on a low carb diet, No so anymore since I fell off the wagon. I have two evils working against me, Hypothyroid and being Menopausal. I'm 54yrs old 5'7 138lbs. Will doing this diet for like 3 days help get this residue fat off me? I know not completely but a jump start to getting it off? I have a ring of fat when setting around my waist, and of course my butt and thighs are certainly not in a desirable condition. Things have dropped south rather quickly over the past few months since getting out of whack with my low carb style of eating, I have no energy to do anything. I was doing lower body work outs for that problem but as I said my energy is almost zero. I think once I get back on track I can get back into working out, But right now I am at a complete stand still. The answer I'm trying to achieve with all my rambling is by doing the Fast Fat to jumpstart things once again, will I be using the fat from my belly, butt and thighs for energy? So I can get a jump start on getting ride of some of this fat? I just can't seem to get into keto that easy anymore after falling out of it this time. Thanks for any advice and posting all the great info you have.

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Hi Sonya, thank you for your kind words. I'm glad to hear that your thyroid went back to normal!
I think that you should avoid all sweet tasting foods to avoid cravings, at least for a while (even stevia and erythritol). Yes, Diet soda causes cravings too. Try avoiding anything sweet for 3-4 weeks and you'll be surprised how you'll get used to it and will stop craving sweets. Based on experience, I can recommend taking chromium picolinate - it won't be instant but helps with sugar cravings (may take weeks or months for it to start working).
Hashimoto's and menopause can truly make it more difficult for us women to lose weight. You may want to read this article from Franziska Spritzer (Low-carb Dietitian): www.lowcarbdietitian.com/.../aging-gracefully-with-carbohydrate-restriction-and-mind-body-exercise
Yes, fat fast may help you break through a plateau but I wouldn't rely on it as something to use too often. I think that the reason you don't have energy is because you've had some cheat meals - it takes 3-4 weeks before you get keto-adapted. After that you'll be able to include exercise - focus on strength training, that's what will help you lose weight. Avoid prolonged cardio exercise if you can - walking is fine and can actually help. Hope this helps!
Make sure you check out this guide: ketodietapp.com/.../Practical-Guide-to-Keto-Paleo-Diet-for-Health-and-Long-Term-Weight-Loss
And these diet plans will help you stick with the diet: ketodietapp.com/.../tagMealPlans&title=Meal%20Plans (the Grab & Go plan is dairy & sweetener-free)

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Hi Martina, thanks for the informative and well written article! I'm on day 1 of my fat fast and have measured out 60g macadamia nuts to have for lunch with my coffee and cream...however, 200kcal for 60g seems very low? I'm wondering if this is a typo as from my research there will be approx 420kcal in 60g of macadamia nuts... Should I stick with 30g? Thanks so much! Leila

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Thank you Leila! Yes, 60 g of macadamia nuts are 400 kcal (the 200 kcal is for 1 oz / 30 g). I see what you mean now, it's in Day one - the overall daily calories are correct, it's just a typo. Thanks!

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Can you do the fat fast Mon-Friday and regular Keto low carb whole foods on the weekends? Or is the fast only for breaking plateaus basically and to be done rarely? I read somewhere a woman has her patients do M-F and low carb on the weekends. That could work for me. But want to know if its healthy to do that often.

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Hi Jamie, I think it may be fine to do it once a month but I'd avoid being on the fat fast every week - it's too low in calories. Yes, it's mostly for breaking through weight loss plateaus and shouldn't be used to often. You won't be getting enough micronutrients from just 1200 kcal a day.

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PS I strength train tie to three times a week and do HIIT once a week.

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What a great site and article.
Day 3 on fat fast, Keto adapted going into it, and no weight lost. I feel like I might be gaining fat around the midsection, but the scale indicates no changes. I'm tracking calories and macros using Lose It.
Any ideas why the fast doesn't work for some? I was using it to try and break a seven week stall on Atkins, since I haven't lost any pounds or inches since I began.

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Hi Sylvie, thank you!
I'm not sure why fat fast doesn't work for you. It depends how much you're trying to lose and how close you are to your "ideal" weight. Have you checked your thyroid / adrenals? How many calories do you usually eat? Maybe you haven't been eating enough rather than too much (I don't mean on fat fast). Have you been eating enough protein (outside of fat fast)? Have a look at my tool here - ideally, go for the "slow" fat loss: http://ketodietapp.com/Blog/page/KetoDiet-Buddy
Or try some of my diet plans: ketodietapp.com/.../tagMealPlans&title=Meal%20Plans
If you still find it hard to lose weight, you may want to consult this with an expert: http://www.lowcarbdietitian.com

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I am doing keto with not only no dairy but no eggs, nuts or seeds or coconut besides the oil (yes this means mayo is out too). I actually eat coconut oil. I don't bother making fat bombs; I just eat it becuz it's only liquid here about 2 months of the yr lol I don't know why I can now eat it, but it make life alot easier! I don't know if I could do the fat fast without just eating coconut oil all day, since I can't have eggs or dairy. Well I could eat avocados I guess. And I like to pour bacon grease and then vinegar over lettuces.... Someday I will try it and tell you Smile
btw if you eat coconut oil and use coconut milk for the majority of ur fats, you can eat more veggies and stay in ketosis. This Is Great News I think for vlc keto ppl. We need to get our veggies in! (see Wahl's Protocol for details)

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That must be quite tough Helene. With all these intolerances, it must be hard to follow LCHF. Yes, I guess you can stick with avocados and coconut oil if you ever decide to try the fat fast Smile

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hello
is this fat fasting ?
fat 170 g
protein 46 g
carb 18 g
calorie 1654
please let me know
thank you

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Hi NQ, what you describe is more like "regular" keto diet because your calorie intake is too high for a fat fast. You'd have to go down to 1000-1200 calories, ideally by decreasing your fat intake to about 100 g and slightly decreasing carbs and protein and stay at about 80-90% calories from fat. Hope this helps!

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thank you
so if I take 70 gram of fat and still eat 18 g carbs and 46 g protein will it so be fat fasting ?

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I'd say 100 g of fat would be more reasonable, with 70 g of fat you'd only get to 70% calories from fat and slightly over 800 kcal which is too low.

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Hi Martina!
I love your site and your keto app which I just purchased. By far one of the top two Keto resources I have found! I am on day 2 into the fat fast and today has been a little bit harder. I felt really shaky this morning until I drank some chicken bouillon (I ran out of broth) and I ate some full fat mozzarella cheese. I have been doing keto for about a month and a half and while I have lost weight, it has been extremely slow and my body has all but stopped responding to exercise (unrelated to the diet). My doctor diagnosed me as hypothyroid, even though my blood test results were "within normal range," albeit on the high side - 2.550 and then 2.39. He prescribed generic synthroid, which I hope to get off of and switch to the natural thyroid medications. I know on your site you advise against keto if you are hypothyroid, but I thought I also saw on your site that you yourself have Hashimoto's. What has your experience been like with thyroid issues and the keto diet? I was a fitness competitor and I fully believe this is why my metabolism and thyroid were damaged. I cut out all grains, gluten, and sugar from my diet and I am hoping to heal my body naturally, but it's been so hard that for the first time in my life, at the age of 32 I am struggling with my weight. Again, thanks for your site and any insight you have on keto and thyroid would be much appreciated!
Rosalie

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Thank you Rosalie! I actually don't discourage people with hypothyroid from going low-carb or keto. I would just be careful with daily carb limit. What I mean is that there is a difference between following a 20 g / 50 g carb diet.
In healthy people, low-carb eating doesn't cause hypothyroidism (it's a myth). In people with preexisting condition (like me), this still needs to be studied. We know that low-carb eating in general is beneficial even for people with thyroid issues but we don't know what the effects are when going extra low-carb (such as 20 g total carbs a day).
I personally stick with 30-60 grams of net carbs a day, mostly round 40 grams (still ketogenic but not extra low-carb). Some experts say that 30 grams of net carbs a day is a "safe" level while others say it's 50 g total carbs. Maybe we will find out that it's perfectly safe for people with hypothyroidism to follow a very low-carb diet but before we know, I stick with this level Smile

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Great article, but just to add, there's no such thing as "starvation mode."
If you have fat and muscles, your body will use it until there is none left. Then you are really starving.

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Hi Carrie, thank you! What I actually meant was "starvation mode" or muscle loss which is something we want to avoid.

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This is very useful as I'm getting back on track after some stressfull months of emotional eating. So thank you, thank you, THANK YOU for this brilliant post Smile  

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Thank you for your kind words Rie, I'm glad you like my post! Smile

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Thank you so much!!

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Hi, sorry for all the repeated questions, the more I read about this fat fast, the more I'm curious what I can all have. Are ChocoPerfection bars ok for a fat fast?

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For the fat fast I would personally avoid too many foods containing sweeteners but that's just me. When it comes to nutrition facts, ChocoPerfection bars are keto-friendly and high in fat so you can have them too.

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Are pork skins and supplements allowed on a fat fast? Like potassium, L-glutamine, CoQ10 and Alpha Lipoic Acid?

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Yes, pork skins are fine but only in small amounts - they are relatively high in protein. Yes, you can use your regular supplements too - they won't affect the results unless they contain sugar / carbs.

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Can I alternate small meals with regular meals during the same fat fast?

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Yes, you can use small & large meals together. Just make sure you follow your daily marcos.

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Is Swerve ok on a fat fast?

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Hi Alexandra, yes, small amounts of Swerve are ok for the fat fast.

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Hi Martina, thank you for the time and effort you have put into this amazing site!
I am in peri menopause and have put on 1.5 stones in the last year which is a shock as have always been an effortless size 8! I am only 5ft so the gain is hugely noticeable. I have been low carb (25 or less) for the past 4 days and am feeling fine at the moment. I looked at your keto buddy and for fast weight loss it says that I should only have 31.9g of fat per day. Am a little worried as all the recipes I have looked at have much more than that just for one meal. It says 25 carbs, 46 protein. Would be so grateful if you could let me know what you think as this weight gain is so depressing. Many thanks Martina. Any advice would be very gratefully received!

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Hi Debbie, Thank you for your kind words! I know what you mean, I'm only 5ft 3" and every weight gain would be noticeable. 30 grams of fat is too low. Your macros for "fast" fat loss are below 1000 kcal which is way too low. I added a note above the calculations and if you get any values below 1000 kcal, ignore them. Such low-calorie diet should only be followed under medical supervision (if at all). Ideally, go for the "slow" fat loss or "moderate" fat loss. Hope this helps!

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I followed keto for 2 weeks and lose some weight, I don't know how much exactly because I didn't weighed myself but my clothes fit me a lot better and my belly size decreased a lot... for personal reasons I have to return to my normal (high carb) diet 10 days ago and I feel like I almost gained all the weigh back. The bad new here is that I'm going to the beach in only 15 days and I want (NEED) to loose 6 or 7 lb in this short period of time, I'm not that fat I'm 126 lb and 5,25 ft. Could fat fast for 5 days would help me? And then I can return to the keto diet I was following? I'm desperate, thank you

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Hi Miriam, I think your weight gain is mostly caused by water retention (one molecule of glucose binds 4 molecules of water, more glucose in your body = more water). I'm not sure why you had to go back to high-carb eating but you should think of a low-carb or at least a lower-carb diet as your new lifestyle. If I were you, I'd just go back to low-carb eating. Fat fast is not a quick fix and I'd only consider it in case of weight stalling. If you follow the macros in keto calculator, you should be able to get back in shape soon: http://ketodietapp.com/Blog/page/KetoDiet-Buddy Also, try some HIIT and strength training to tone up. Hope this helps!

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i've been on the keto diet for almost 6 weeks, haven't lost an ounce or an inch... but by the sounds of this fat fast, that's what i've been on the whole time!!
i was told to have 80% fat on a keto diet and mfp said because i don't exercise to not have more than 1200 cals a day
i have about 15 g or less of carbs a day, and i'm wondering if the keto diet isn't working for me coz i'm actually on a fat fast without being keto adapted... or not eating enuff...
please advise? please?

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Hi Elaine, following a low-calorie diet (even when it's low-carb) may affect your metabolism and get you into starvation mode, especially if you follow it for too long. This is supposed to be just a short-term diet plan. I'm not sure how MFP calculates your energy intake but have a look at my keto calculator here in case it makes a difference: http://ketodietapp.com/Blog/page/KetoDiet-Buddy. You can always go for "slow fat loss". Keep in mind I'm not a health professional and you may need to talk to a dietitian and get a custom diet plan (Franzsiska Spritzler is a great "low-carb" dietitian).

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Your blog is amazing!! I'm from Brazil and here I don't have many informations about Fat Fast.. I loved!! Thanks for share this informations with us! xoxo

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Thank you Stephanny, I really appreciate that! Smile

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So glad I found you on Instagram Smile Day two and 6 pounds off, it's so easy to follow your version!! I've tried fat fast about two months ago and it was quite difficult because I was always hungry. Had two large meals today and don't even feel hungry Smile Thank you so much for everything ~Elisabeth

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That's great Elisabeth! Glad my tweaked version worked for you Smile

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..in one word; priceless!.. You Go Girl! ;)

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Thanks Orijeta!

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I have been waiting for your blog post on this and I wasn't disappointed. You are always thorough and it's written out perfectly! Thank you!!

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Thank you Kathy! Smile

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Despite a low-carb paleo way of eating I'm still subject to a couple days of "must eat all the things" cravings on a monthly basis. I find that a day or two or three of fat fasting reduces the carb drive to only a minor annoyance instead of an overwhelming obsession. And I agree that a couple more regular sized meals further reduces food fixation.
If you are still dealing with distracting hormonal appetite changes give fat fasting a try.

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I agree Karen. I followed the fat fast for 5 days and it helped me reduce sweet cravings. I find it quite difficult not to eat too many fruits every summer and I still eat less even a week after the fat fast.

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Wow! You never disappoint! Thanks for this detailed, well-researched info - Shared with gratitude.

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Thank you Barbara!!!

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Thank you so much for this! I've been interested in doing a fat fast for a while, but it seemed so daunting to try to plan what to eat. Definitely printing this out!! Smile

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Thank you Tekesha and good luck!

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It may be a bit unrelated but did you do the image on top? How did you do it? Great post by the way, just what I needed!! Smile

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Hi Kelly, thank you! It's a photo I took plus a filter from Photoshop Smile

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Wow, fantastic post! Thank you so much for all the work and the simple explanations!

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Thank you for your kind words Olivia!

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WOW! This must of taken you forever to research and write. Thank you for this. It is so complete and wonderful information. I love it and will be sharing in all my low carb groups!! BRAVO

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Thanks you Alison, I really appreciate that!!

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At long last a well researched piece AND weights and measures given in accurate ounces/grams as opposed to inaccurate cups/spoons - many thanks, much appreciated!

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Thank you Heather! Yes, measures are quite important on a fat fast as I realised myself. My "handful" is totally different to my partner's "handful" Smile

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AGREED! WELL DONE! Bookmarked!

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