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My Fat Fast Experiment and Meal Plan

|My Fat Fast Experiment and Meal Plan

A few weeks ago, I created a guide to the Fat Fast. This short-term diet plan is very popular within the low-carb community because it may help people break through a weight loss plateau. I have always been planning to try the fat fast but was discouraged by its stringent rules and so I made some adjustments to it. Here is how my fat fast experiment looked like:

  • Eating 2-3 regular meals (plus coffee). Ever since I've been following LCHF, I got used to 1-3 meals a day (plus coffee). Eating many small meals (4-5 as recommended in the traditional fat fast) would only make me hungry and think about food all day long. Eating 2-3 regular meals was more convenient.
  • Sometimes eating less than 80% calories from fat. Getting 80-90% calories from fats is more difficult than you may think. I've reviewed all the available studies on the fat fast and there is no evidence that it is more effective than other types of low-carb diets limited in calories. That's why my tweaked version allows to go slightly below 80% fat but it is still relatively high in fat compare to "regular keto eating."
  • Eating close to the upper limit of calories allowed on the fat fast. Limiting your food intake to only 1000-1200 kcal could be quite tough. On average, I ate 1100-1200 kcal. I was a bit hungry during the first two days but it was bearable. My body got adjusted to lower food intake very quickly and I naturally kept my calorie intake low even after the fat fast (1500-1600 kcal compared to my regular ~2000 kcal).
  • Following the fat fast for no more than 3-5 days. According my tweaked version, I had no difficulties following the fat fast for 5 days. In fact, I know I could do it for even longer but didn't want to run any risks of deficiencies or getting my body into a starvation mode.
  • Including some type of exercise. I didn't experience any drop in energy. In fact, I could do lifting and even some high intensity interval training. During the period of 5 days, I didn't give up my daily 30-45 minute walks, had 2 days of weight training (20 minutes which I mostly do at home) and one day of HIIT (20 minutes).
  • It's hard to get all your electrolytes on a very low-carb diet limited in calories, so I included foods rich in electrolytes (avocados, nuts, mushrooms and even dark chocolate). You can always take multivitamins, magnesium supplements and for your potassium use a pinch of lite salt together with regular salt.

Ketone & Glucose Monitoring

I started using blood ketone meter during my fat fast. I've been using urine ketone sticks to test my ketone levels every now and then and to monitor my tolerance to carbs. However, I wanted to get a more accurate idea of how my body was affected. Another more convenient and less expensive option is to use the Ketonix Acetone Breathalyzer. While you can easily get both the urine strips and blood ketone meter from Amazon, the breathalyser is now only available at the manufacturer's website.

My readings very high from day 1, going up to 3.2 mMol (right) while my glucose levels stayed low (4-6 mMol, left). Both of the values shown below were my morning fasting levels. It's very likely my ketone levels were even higher later in the evening.

During my fat fast experiment, I had no symptoms of keto-flu, because I was already keto-adapted. If you just started following a low-carb diet, you will need to give it at least 3-4 weeks before your body gets used to using ketones for fuel and you should not follow the fat fast (try this diet plan first).

|My Fat Fast Experiment and Meal Plan

My Progress

Although I never had to lose a significant amount of weight, I have always been struggling with 2-4 kg of excess body fat. Don't get me wrong, I have a healthy weight but simply wanted to shed a few more pounds. I'm physically active and eat 30-50 g net carbs a day (you can read why I don't eat less carbs in my post here.) I've always had a big appetite and hormone issues (Hashimoto's) since 2011 which makes weight maintenance / weight loss more difficult.

Also, as I mentioned in my post here, weight loss becomes more and more difficult as you get close to your target weight. Unfortunately, I'm not one of those who can eat huge amounts of calories on a low-carb diet without consequences. One day of excessive eating won't make a difference but what really counts is how much you eat on average, say over a week.

Being a food blogger, I spend a big part of my time developing recipes and I'm constantly surrounded by food. I don't count calories but I am always aware of how much I eat. No matter what diet you follow, you can eat too much and put on weight, especially if you eat too many treats (even low-carb treats). Low-carb eating has a natural sating effect but this may not be enough for everyone. To find your ideal food intake, try KetoDiet Buddy, our free online keto calculator.

Before the fat fast, I was at 60 kg / 132 lbs (~ 22% body fat). My target was to get to 56 kg / 124 lbs which is a lot in just a few days. During the 5 day fat fast, I've lost about 6 pounds and gained 2 pounds back after 2-3 days. So, I'm happy with the final result, 58 kg / 128 lbs. I used body callipers to measure my body fat and confirmed that all of it came from body fat - no muscle loss!

Another effect of the fat fast was that my appetite decreased and all sweet cravings disappeared completely. Without forcing myself, I started eating less than before the fat fast and I got better at portion control.

As always, I was using the KetoDiet iPad app to track my diet. Bellow is my diet log over the 5 days of my fat fast. I was keeping my fat intake between 72-83% calories from fat, mostly round 80% and my calorie intake round 1100 kcal.

|My Fat Fast Experiment and Meal Plan

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My Diet Log in Detail

I included raw dairy in the fat fast. There are many recipes with or without dairy among those I created for the fat fast. You can always use coconut milk instead of cream (Aroy-D tastes just like cream!), ghee instead of butter and avocado in salads instead of cheese.

You can download a print-friendly PDF of this plan here.

Day 1

  • Meal 1: 2 oz / 60g macadamia nuts, 1 avocado (7.1 oz / 200g) seasoned with pink Himalayan salt (you can get a large bag of macadamia nuts here).
  • Meal 2: Sashimi (80g salmon + 20g tuna) with some seaweed and edamame beans (sushi takeaway). Edamame beans are low-carb and paleo-friendly but you can skip them.
  • Snacks: 2 cups of coffee, each with 2 tbsp heavy whipping cream, herbal tea
  • Exercise: 35 minute fast walking

Total Daily values: 1138 kcal, 83% kcal from fat
32 g total carbs, 20.2 g fibre, 11.8 g net carbs (4%), 35.8 g protein (13%), 102 g fat (83%), 463 mg magnesium (115% RDA), 2185 mg potassium (109% EMR)

Day 2

  • Meal 1: 1 slice bacon, 2 large eggs fried in 1 tsp ghee, 2 roasted tomatoes (5.3 oz / 150g), 1 small gluten-free sausage from outdoor-reared pork (1.8 oz / 50g)
  • Meal 2: Beef burger served on half of my keto buns (recipe from my apps and book), 2 small lettuce leaves, 1 tsp home-made mustard
  • Snacks: 1 cup coffee with 2 tbsp heavy whipping cream, 0.7 oz / 20g dark chocolate (85% cacao), 1 oz / 30g macadamia nuts, herbal or green tea
  • Exercise: 45 minute fast walking

Total Daily values: 1107 kcal, 78% kcal from fat
21.5 g total carbs, 9.7 g fibre, 11.8 g net carbs (4%), 49.6 g protein (18%), 94.4 g fat (78%), 289 mg magnesium (72.4% RDA), 1499 mg potassium (75% EMR)

Day 3

  • Meal 1: 3 slices bacon, 1 small avocado (3.5 oz / 100g), 1 cup brown mushrooms (90g / 3.1 oz) cooked in 1 tbsp butter, salt to taste
  • Meal 2: Tomato & feta salad from 3.5 oz / 100g tomatoes, 2.8 oz / 80g feta cheese, ½ cup black and green olives (2.8 oz / 80g), 1 tbsp extra virgin olive oil, basil or oregano to taste
  • Snacks: 1 cup coffee with 2 tbsp heavy whipping cream, herbal or green tea
  • Exercise: 30 minute fast walking, 30 minutes home exercise (a combination of HIIT and strength training). I often follow videos from BodyRock. If this looks too challenging (or too easy) for you, they have more videos for beginners / very advanced.

Total Daily values: 1155 kcal, 85% kcal from fat
22.4 g total carbs, 11.2 g fibre, 11.2 g net carbs (4%), 30.6 g protein (11%), 107 g fat (85%), 194 mg magnesium (49% RDA), 1583 mg potassium (79% EMR)

|My Fat Fast Experiment and Meal Plan

Day 4

  • Meal 1: Salmon & cream cheese parcels (ready-made from M&S) with ½ avocado (3.5 oz / 100g) seasoned with salt
  • Meal 2: Slow-cooked meat (lamb, 6 oz / 170g) with butter-roasted asparagus (1 tbsp butter, 3 oz / 85 g asparagus), salt
  • Snacks: 1 cup coffee with 2 tbsp heavy whipping cream, herbal or green tea
  • Exercise: 35 minute fast walking, 20 minutes home exercise (strength training - squats, press-ups, etc.)

Total Daily values: 1049 kcal, 75% kcal from fat
15.6 g total carbs, 8.5 g fibre, 7.1 g net carbs (3%), 57.3 g protein (22%), 85.5 g fat (75%), 199 mg magnesium (50% RDA), 1409 mg potassium (71% EMR)

Day 5

  • Meal 1: 1 large egg fried in 1 tbsp ghee, ½ avocado (3.5 oz / 100g) seasoned with salt, 1 medium gluten-free sausage from outdoor-reared pork (2.8 oz / 80g)
  • Meal 2: Omelet from 2 large eggs fried in 1 tbsp ghee topped with 5.3 oz / 150g slow-cooked lamb and ½ avocado (3.5 oz / 100g) seasoned with salt
  • Snacks: 1 cup coffee with 2 tbsp heavy whipping cream, herbal or green tea
  • Exercise: 45 minute fast walking

Total Daily values: 1054 kcal, 81% kcal from fat
15.3 g total carbs, 10.5 g fibre, 4.8 g net carbs (2%), 44 g protein (17%), 92 g fat (81%), 206 mg magnesium (67% RDA), 1499 mg potassium (75% EMR)

|My Fat Fast Experiment and Meal Plan

I've been making easy to prepare recipes (you can find all of them here) during my fat fast experiment and even ate out on the first day (sashimi which is my favourite sushi meal). For those who have my apps / book, there are many recipes suitable for this diet plan, too. We have been working on yet another update and are planning to add a filtering option to search for meals based on special dietary requirements which will include meals suitable for the fat fast.

|My Fat Fast Experiment and Meal Plan

How about snacks? Apart from coffee with cream or tea, other snacks great for the fat fast are fat bombs such as the Dark Chocolate Raspberry Fat Bombs (photo below).

|My Fat Fast Experiment and Meal Plan

Final Thoughts

Fat fast is not suitable for everyone, you really have to be keto-adapted before you even try it. However, if you are stuck at the same weight, then it can definitely help you move the scales down and help you start losing weight again.

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

Comments (67)

Hi,
I have been having weight loss problems for many years. Now that I am 50, it has become harder.
My question:  Am I allowed to have a protein (whey) smoothie on the Fat Fast? I work out in the early mornings, so need it for post recovery.
Thanks so much for helping us.

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Hi Naomi, I think that it's better to avoid it on a fat fast. It may be better if you only do light exercise when reducing your calorie intake during fat fast.

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I've been stalled for a few weeks now and began a FAT Fast yesterday.  Today I found this great plan of yours and have printed all of the menus and recipes.  The photos look wonderful, such a variety and very colorful.  I've done the Egg Fast in the past and am hoping the Fat Fast will be even better due to the variety of foods I can eat.  I found the Egg Fast quite boring even though I love eggs.
Thanks and I love your BLOG and your latest cookbook too.

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Thank you Pat, I hope you find this diet plan useful!

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I gained 2.5 pounds on my first day following your meal plan?
Ant thoughts? On day two and nervous.

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I think it's just natural weight fluctuation (very common for women but also men). Make sure that you first get keto-adapted before following a fat fast. I'd give it 2-3 more days.

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what a wonderful blog! i like the photos Smile
i "suddenly" gained 17 lbs over the last year and i need to get back in shape. i think a 5 day fat fast will be just the thing to kick start my keto diet! thk you!

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Hello, Have been trying IF for a while and all is good so far.
My work schedule is so tight and I'd like to know if I am doing right.
Get up around 4:30 and be at home 6 weekdays. Try to eat with my boys dinner around 6:30-7:00. And I go to bed around 9. Is it too early? I mean almost 1 hour after dinner I go to bed.
And also, I feel hunger in the morning, because almost 8 hours after rising I only can eat. Should I switch my meal schedules? Or what can I eat/drink if I feel very hungry? I drunk bone broth today. Does it break my fasting?
I really enjoy your website and will try some recipes over the weekend.
Thanks so much, Hanife

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Hi Hanife, here's a post that may help (intermittent fasting): ketodietapp.com/.../Complete-Guide-to-Intermittent-Fasting
I understand this may be difficult due to your work schedule but if you feel hungry/dizzy, you should eat more or increase your portion sizes. How about having a quick snack if you can't have a regular meal? Make sure you eat enough protein - that's what will keep hunger at bay. Bone broth is low in calories and I don't think it will break your fast. I hope this helps!

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Hi your site is absolutely wonderful with clear pics of your meals and alot of information. It is easy to read and perfect to use,giving one an excellent guide to follow on the ketogenic diet.I am still in ketosis,and have done a test to confirm this,have lost 4 kg over a month,but now over one week i am not loosing  at all,scale shows i have picked up 500g.I am really not cheating in any type of way,but have kept strickly to my eating pattern as before.How can a whole week go by without me loosing something.I only eat 2 meals a day which is fine for me.I donot really excercise,and have still lost before and even eat 2 meals a day,wheras others eat 3 meals a day.I have lost steadily,now all of a sudden the scale shows the same as a week ago.But yet i am still in ketosis,so how can i NOT loose some weight in a week.If the body is keeping water,HOW LONG will this go on for? I drink enough water daily too.Am i still loosing weight,although it does not show on the scale?

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Thank you Tania, I hope this post helps: ketodietapp.com/.../how-to-low-carb-15-common-weight-loss-mistakes

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How does MCT oil fit into this fat fast?

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I use MCT oil as a supplement (in smoothies and coffee). You can use it on a fat fast too - just make sure you don't exceed the recommended amounts. MCT oil may sometimes cause stomach distress.

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Thanks for this! I've been on keto for 4 weeks now, in ketosis for almost the same period. Apart from a couple of pounds of water weight loss right in the beginning, I haven't lost any weight OR inches although I've noticed that my keto sticks have started to turn a much darker shade of purple in the last 2-3 days...on the other hand, I definitely feel heavier on my abdomen and cheeks.
I'm 5'3 at 110 lbs trying to get to my usual weight of 105. I know that might seem low but I have pockets of (new) fat that I'm trying to lose, e.g upper arms. I restrict my calories to about 1200 on average per week, but calorie cycle to avoid any metabolism slowdown. I'm also sedentary with no exercise at all. My macros are pretty spot-on, <30 g grabs, protein in 50g-65g range and the rest from fats. Fat intake comes from meat, eggs, avocado, oils and occasionally almond butter.
My question is, given that I seem to be stuck on a weight plateau (with slight weight gain) on keto, will the fat fast aggravate the weight gain or help me kickstart weight loss?
Apologies for the loooong email, it helps to confide!!!

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Hi Yasmin, I'd actually try something else instead - how about adding some exercise and convert those extra few pounds into muscles? Instead of just losing body fat, I'd try to gain muscles muscles at the same time - if I were you - so you might want to try resistance training and focus on large muscle groups. Have you checked your macros? Here is a tool that will help: http://ketodietapp.com/Blog/page/KetoDiet-Buddy. I think that 1200 kcal is way too low but it's good that you cycle.

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Hi Martina, I have been a LCHF for more than a year and have been in my plateau of 72kg for about 6 months. so i decided to do the fat fast, i am on my 3rd day and i have kept my cal under1200 and high fat about 80% but I have not lost any weight as yet.. still 71.7kg-72.5kg. whats going on?

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Hi Anita, fat fasting might help but there is no guarantee that it will always work. What's your "usual" calorie intake like? Have you been eating enough on a regular low-carb/ keto diet? Here is a post that might help: ketodietapp.com/.../Not-Losing-Weight-on-Low-Carb-Ketogenic-Diet-Dont-Give-Up-and-Read-Further

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Hi Martina, thank you so much for this article and for all those tips. I really really like your website and come here often. Do you think that there is any value in fat-fasting once a week, e.g. having a very high fat day (~90%) every Monday or would it be rather pointless? Thanks a lot and Best Wishes.  Marie

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Thank you Marie! I'd rather go for a day of complete fasting or for intermittent fasting. I'd only use fat fasting for the reasons listed in this post: ketodietapp.com/.../Complete-Guide-to-Fat-Fast Hope this helps!

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Hi Martina, I have a nut allergy, what can I use to substitute the MAcademia nuts serving in your Fat Fast plan? BTW... Thank you for making all of these great recipes available.

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Thanks Peggy! I I'd use sunflower seeds or avocados or even a piece of cheese if you can eat dairy. Or make "fat bombs" from sunflower seeds, coconut oil & cinnamon... Smile

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I have a question, and I've never seen it addressed, so hopefully posting it here will help others too. Is it possible to do keto if you hate avocados? I really, really hate them. They make me retch, they smell awful, and they feel greasy and slimy in my mouth. I hate them and every bloody keto diet/recipe/plan features like 800 avocados a day. Please someone help me. Is there any kind of keto plan that does not force me to choke down avocados???

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Hi Delia, yes, it is possible even without avocados. What you might have to be careful about your potassium intake. An average avocado will give you about 50% of your daily potassium values and you will have to make sure to get it from other food sources (salmon, mushrooms, eggplants, leafy greens and you may also need to add some "lite" salt).

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Hey Smile Thanks for a the great info!! Was just wondering what your thoughts are regarding using whey protein when low carbing and a high fat diet. I love mixing a scoop of protein powder and coconut oil...

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Hi Marieette, I use whey protein myself (high quality, without sweeteners or unhealthy additives). In general, you can use whey protein if you are physically active and make sure you don't go too much over your daily protein intake (see how to find it here: http://ketodietapp.com/Blog/page/KetoDiet-Buddy).

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I've been plateaued for months now. 44 y/o and in the past 2 yrs keto just hasn't seemed to work anymore. So I tried to up the fat content, adding coconut oil & cream to coffee. This makes me running to the bathroom ill. So maybe I should ditch that (already did) and try this. Thanks for the input. Any other info always welcome.

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Hi Jenn, I think this may help but in the long term, you may need to adjust your macros. Make sure you get enough protein and avoid options with low calorie intake (ketoDiet Buddy: http://ketodietapp.com/Blog/page/KetoDiet-Buddy) I'd try to stay within 1400-1600 kcal but that's just a guess that works in general.

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Hi Martina, I love your app. I find this diet easier than in your other one I tried before. Just days following the plans from the app I lost my desire for sweets. Smile  I have a question where are these meals on your app? When I search for that fast nothing comes up. Are the meals in this blog not part of the app meals but custom ones? Thank you.

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Thank you Victoria, that's amazing! These meals are not in the "meals" tab but you can find them in the integrated blog (last tab). You can then tap "add to Custom meals" and they will appear in your Planner ready to be added to your days. If you search for "Ketodiet" or "blog", you'll find all your blog meals (in the Planner). We have been working on new features and are planning to enhance the  overall UI. Hope this helps Smile

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Hi
thank u for explaining abt the fat fast...but
can you please explain how in the long run to stay in ketosis...do I need to be in a mainly higher macro fat or higher macro protein diet...I'm so confused..please help.

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Sorry for the late rely - I haven't seen your comment. Please, have a look at this tool - it will help you stay within the right macros: http://ketodietapp.com/Blog/page/KetoDiet-Buddy You don't need to be in ketosis all the time if your aim is to lose weight or maintain it. In general, you should follow a high fat and moderate protein diet (low-carb) so your fat intake should stay high.

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I have loved reading all of the info you have here!! Just fabulous!  I have lost 60 pounds (regained 30) using a VLCD that was also low carb and very low fat.  I'm having a ton of trouble with this diet this go around!  However, after having success with weight loss using this VLCD method previously, I'm hesitant (scared) to increase my calories and fat to the amount the calculator is recommending.  I'm keto-adapted so do you think a fat fast would be a good place for me to start and then change to the calories and fat recommended for a keto diet rather than my VLCD?? Ugh, change is hardSmile

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Hi Susie, thank you! I'm not a dietitian but I can tell you what I think. I don't think you need to start with a fat fast. The low-fat diet you've been following may be the reason for your weight gain. I suppose it's also a high protein and low-calorie diet. I'm not sure how many calories you've been eating, just guessing. Protein & fat are the most sating macronutrients but too much protein & too little calories will impair your weight loss and may damage your health. The truth is that you'll have to overcome your fear of fat. I think that the best way to do it is to add fats incrementally, ~ 200 kcal from fats a week and decrease your protein intake (I suppose your protein intake must be quite high since your carbs are low). If you were used to a low-calorie / low-fat diet, this may be a better approach than just start eating high-fat from one day to another. Hope this helps!

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Hi how did you transition from the fat fast?I always gain a couple pounds ,more than 4 ,when I go to LCHF direct.Can you post a menu plan that worked for you after you were done with fat fast?

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Hi Sandra, just naturally ate less and that's how I didn't gain all the weight back. I can't remember what exactly I had but I know I ate less than usual for at least a week or so. I'll have to try the fat fast again and will post a diet plan after I track it Smile

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a few questions:
I know how good coconut oil is for me, but I gag on it. Any tips to disguising its flavor? when I wasn't doint keto diet, I could disguise the flavor with honey- so now I'm stumped. tried coffee, but I still smell it unless I hold my nose.
2nd question-should I eat if I'm not hungry? I'm so used to diets that say eat every 3-4 hours to rev metabolism, do I have to eat if I'm not hungry, so I'm getting enough fat?  don't know why this diet is working- but don't care, 2.1 lbs after 4 days- unheard of for a 54 year old woman.
Comments?

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Have you tried making fat bombs? Add cocoa powder, cinnamon and stevia (or Erythritol). Or add some almond or other nut butter. If you are not hungry, do not eat. The main reason people successfully lose weight on a low-carb diet is their satiety effect - people naturally eat less without feeling hungry. I have all about the keto diet in my post here: ketodietapp.com/.../Practical-Guide-to-Keto-Paleo-Diet-for-Health-and-Long-Term-Weight-Loss Hope this helps!

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You said a couple times that you shouldn't do the fat fast if you are new to low carb/keto diet. What is the reason for this? I have been doing the keto diet for 17 days (with one cheat day after 10 days but I decided no more cheat days for at least a month), and I wanted to try the fat fast just to make sure I'm in ketosis, as I heard the keto strips aren't reliable and the meter is too expensive. I'm worried I may be eating too much protein or I'm getting hidden carbs somewhere that's preventing me from getting into ketosis. I feel the fat fast would be a guarantee I'd go into ketosis.

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Hi Shannon, yes that's correct. I wouldn't recommend following a the fat fast if you are new to the diet. Fat fast is low in calories and for that reason it would be difficult for you because you'd feel worse if you are not keto-adapted (you may still be using glucose as primary energy source).
You may be confusing two different things - to be in ketosis and to be keto-adapted. You can easily be (and most likely are) in ketosis just after 2-3 days of a ketogenic diet. However, it takes time for your body to use ketones for energy effectively (it usually takes 3-4 weeks). Don't focus too much on ketones, I have more about this here: ketodietapp.com/.../Ketosis-Measuring-Ketones
Are you tracking your diet? That may help you find out whether there are any hidden carbs you may have been eating. If you're not sure whether your macros are right, try KetoDiet Buddy (my keto calculator): http://ketodietapp.com/Blog/page/KetoDiet-Buddy
Hope this helps!

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I think I've bought everything you sell. Smile)
Ok, I'm a 52 year old female~just rec'd bloodwork confirming I've just crossed the threshold into menopause.  I did keto nearly 2 years ago and lost about #25 in 2 months. I let stress knock me out and it's back.  This time around something has changed and after 6 weeks of consistently moderate to large ketosis I have not lost anything.  I think that 'something' is menopause.  Do you have any counsel on what adjustments have worked for other women in menopause?  I wondered about decreasing the protein and increasing the fat, ergo the Fat Fast.  Bought the Fat Fast book by Dana Carpender.  I Have to do something . . . tell me I don't have to wait until after menopause to get my body back.
Many thanks!!!
Monica Smile

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Hi Monica, I don't have any personal experience but I know some women don't seem to be doing well on keto while in menopause, or generally while in menopause and following any diet. Firstly, try the keto calculator and see if your macros are about right: http://ketodietapp.com/Blog/page/KetoDiet-Buddy. Yes fat fast may help and I'd give it a try! If you don't see any improvements and your weight is still stalling, maybe you should consult this with an expert. I can only recommend Franziska Spritzler who is a registered dietitian specialised in low-carb diets (www.lowcarbdietitian.com).

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Your reply about menopausal women not having luck with any diet is just depressing! Lol. However I know  I too have been in ketosis for 12 weeks now and haven't lost anything but water Frown. I feel better, clear headed, no bloating, but am sad that I can't get below 29%bf right now. I am working out, lifting etc to keep muscles mass I have...but really want to lean out. I have done fat fast in past, didn't lose more than 2 pounds, and never got as high of ketones as you did. HOW does one get ketones above 2 in one day? Do you think hormones effect ketones? I have been eating 20-25 total carbs and have never gotten above .7 in morning, and highest was 1.7 mid afternoon.  Does one need more fats to reach Higher ketones, while keeping carbs low. My protein averages 50-70 grams. I'm 5'2, small boned and weight 134.
Thank you!

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Hi Terri, no need to get discouraged! Have a look at this post: www.lowcarbdietitian.com/.../...body-exercise.html
Although may be more difficult to succeed while in menopause, low-carb eating is still the best way to achieve weight loss. Keep join mind that ketone levels are not the most important factor in weight loss. The two major factors are: hormone balance and satiety effect of LCHF eating. Check out these two posts:
ketodietapp.com/.../Ketosis-Measuring-Ketones
and
ketodietapp.com/.../Total-Carbs-or-Net-Carbs-What-Really-Counts

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I am going to be 52 next week. I am premenaposal. I have been on Keto diet for over a month. Lost initial water weight, about 8 lbs first week. I had over 80lbs to loose, so I expected that I would loose a lot of initial fat fairly quickly.  I found that no matter how much water I drank, or how well I followed the diet, I haven't lost any more weight the entire month. Then I started doing the brisk walks, 30-40 min a day for the past 10 days, and that helped to get things going I think.  I've averaged .5 - 1 lb loss per day, down 7 lbs in the last 10 days. I don't know yet, maybe it's more water weight? I hope the combination of additional excersise & starting the fat fast pushes me into fat burning. I just started the fat fast, I am going to go for 5 days.  I'll let you know how I do. Mary

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Hi Mary, well done - this doesn't look like water weight so it looks like you found what works best for you! Good luck and keto on Smile

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Troy not Trou lol

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Just curious about how much water you were drinking
Thanks

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Hi Troy, I did drink a bit more than usual, it helped me with hunger issues, about 3 litres a day (water and herbal tea).

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I'm 5'6" 113lbs and 24% bodyfat sorry I forgot to enter my height!!!

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Hello would this work if I have been low carb for 5 months? I am 25 y/o female and I weigh 113 pounds. I'm 24% body fat so that is not ideal for me. I am looking to lose the excess flabby bits. What I ate before was 115g of protein and less than 20g of carbs maybe 25 g of fat. So I was extremely low fat dieting. Is this where I should start if I want to lower my body fat percentage? What do you think? I see that low calorie high protein and low fat/carb does not work to get my bodyfat lower. I've been to a doctor and nothing is wrong with me medically, maybe the protein was turning into glucose and getting stored as sugar?? Thank you!!!

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Hi Jules,
Are you sure your body fat is 24%? You weight is quite low but I can't be sure. Have you checked KetoDiet Buddy? http://ketodietapp.com/Blog/page/KetoDiet-Buddy Because your weight is quite low, it may be more beneficial for you if you focus on exercise, especially strength training/ lifting to build muscles. This will transform your body significantly by lowering your body fat and growing muscles.
Just to make sure, you have been following a low-carb diet for 5 months and were doing low-fat with the above macronutrients before that? Or were you following both low-carb and low-fat at the same time? If that's the case, you need to increase your FAT intake and decrease your protein intake. By using my keto calculator, you can determine your carbs level and the remaining macronutrients (protein and fat) will be calculated based on your body weight, body fat, etc. I have also included some comparison photos for body fat, so you can check if your estimate is correct. I tried to calculate your ideal macros but I'd need to know your activity level. Based on this, your protein intake should be anywhere between 51-86 grams. Most of your calories should come from fats (~70-80% in your case).
The fat fast is only designed to help those who are already keto-adapted (by following a low-carb, HIGH-FAT diet) and their weight has been stalling. Details are here: ketodietapp.com/.../Complete-Guide-to-Fat-Fast
Hope this helps!

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Thank you Martina! Love your site very much! I was following a very low fat and very low carb diet high in protein. I think that caused the protein to convert to glucose. I will shot for a higher fat intake and strength training! Thanks again. Yesterday I had 60 G protein and 93 g fat with 12 g carbs. Is this correct?

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Thank you Jules! Yes, those macronutrients sound correct for a LCHF diet and I guess you used the calculator. I think you may not need to be so low in carbs. This level is individual, not everyone needs to be on a diet with less than 20 grams of carbs / net carbs. I have more about it here: ketodietapp.com/.../How-Many-Carbs-per-Day-on-Low-Carb-Ketogenic-Diet

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No reply needed--just wanted to say that I broke a nearly year-long stall by lowering my protein intake.  So far, I lost 10 lbs. in 1 mo., and the losing still goes on.
Gluconeogenesis is a nasty thing.

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Congratulations! Yes, too much protein can cause weight stalling, good you found what it was, keto on Wenchypoo!

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I had the same problem as Wenchypoo and had to drop my protein intake in order to lose weight. However, now I have 15 more pounds to lose and my weight hasn't changed for the last 2 months. I may give this fat fast a try!

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I had the opposite problem and had to increase my protein intake in order to lose more weight. I'm now eating 65-70% calories from fat (used to be 75-80%) and I'm finally losing weight again! I still don't go over the recommended protein from ketodiet buddy calculator and seems to be working Smile

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I agree, if it works for you, don't increase your protein intake. KetoDiet Buddy relies on the input / data and we are all different after all Smile

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This sound quite easy to follow! I've been on a low-fat diet for years and it has definitely destroyed my body. I really want to learn how to eat this way but I can't seem to go over my fear of fat. Any tips?

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It is, or at least it was for me. If you just started, it's better to avoid the fat fast and start with "regular" low-carb plan like the one I link to in this post. I also suggest you read my easy keto guide here: ketodietapp.com/.../Practical-Guide-to-Keto-Paleo-Diet-for-Health-and-Long-Term-Weight-Loss

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So which fats tare the healthiest? It's quite high in fats and I want to make sure I use the right type.

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Hi Tim, I would say MUFA and omega 3s from animal sources... and saturated fats from coconut oil are the most beneficial options.

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So glad to hear I don't need to stick with the 90% fat rule. This was the biggest challenge for me and the main reason I never tried fat fast. Thanks so much for sharing!

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Thank you for your kind words, I hope it works for you!

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I have impatiently been waiting for this post and I'm not disappointed,,, I haven't expected anything less from you Smile I've been stuck on the same weight for more than 2 months and I really wanter to try this fat fast. I've attempted a total fat but that was not successful and I hope I can follow this one. Seems quite easy, I'll just have to cut my calories and up my fats a bit,,, My regular calorie intake is 1800 and 70% fat, so I'll try to go for 1000 kcal and 80-85% fat. And thanks for sharing your meal plan!!

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Thank you Ellie! Yes, I think it's easier to follow and it seems to make no difference if you eat less fat. Hope it works for you!

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Thank you for sharing your meal plans.

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