The world of dieting is filled with numerous strategies and plans, and among them is the keto fat fast. This article provides a comprehensive guide to the keto fat fast, exploring its origins, benefits, potential drawbacks, and how to implement it effectively.
Understanding the Keto Fat Fast
The keto fat fast is an accelerated version of the ketogenic diet, designed to rapidly shift the body into a state of ketosis. It's a short-term dietary intervention that can help break through weight loss plateaus and boost ketone levels. The fat fast is not a traditional fast where you abstain from eating. Instead, you consume foods that help your body enter ketosis.
Origins and Evolution
The term "Fat Fast" was originally used by Dr. Atkins in his bestselling New Diet Revolution. In the 19th century, the ketogenic diet was commonly used to help control diabetes. In 1920 it was introduced as an effective treatment for epilepsy in children in whom medication was ineffective. The low-carb diet craze started in the 1970s with the Atkins diet.
What is a Keto Fat Fast?
A fat fast involves consuming between 1,000 and 1,200 calories per day, with 80% to 90% of those calories coming from fat. It is typically followed for 2-5 days.
Nutritional Ketosis
Nutritional ketosis is a metabolic state where the body primarily uses fat for energy instead of glucose. This occurs when carbohydrate intake is significantly reduced, typically to less than 50 grams per day. The liver then produces ketone bodies from fat, which serve as an alternative fuel source for the brain and other tissues.
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The Science Behind It
The fat fast helps raise your blood’s level of ketone molecules, which sends you into ketosis quickly. When you fast, your body burns through your sugar stores, and after some time (typically one or two days), your metabolism switches over to burning fat instead of glucose and you enter ketosis. This then mimics the way your body reacts to fasting.
Benefits of a Keto Fat Fast
The keto fat fast offers several potential benefits, including:
Rapid Weight Loss
One of the primary reasons people undertake a fat fast is to experience rapid weight loss. By drastically reducing carbohydrate intake and increasing fat consumption, the body is forced to tap into its fat stores for energy, leading to quick weight reduction.
Breaking Weight Loss Plateaus
Weight loss plateaus are a common frustration for those on a weight loss journey. A fat fast can help overcome these plateaus by shocking the system and jumpstarting fat burning. If you have been experiencing a weight loss stall for two weeks or longer, following a fat fast may be an effective strategy. We consider a weight loss plateau as a stall in weight loss for 4 weeks or longer.
Increased Ketone Levels
A fat fast is an effective way to increase ketone levels in the blood. Elevated ketone levels can provide a sustained source of energy and may have other beneficial effects on health and metabolism.
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Appetite Suppression
Some studies suggest that ketogenic diets, including fat fasts, can help suppress appetite. This may be due to changes in appetite hormones like ghrelin and leptin, as well as the satiating effect of fat.
Potential Downsides
While the keto fat fast can be an effective tool for weight loss and ketosis, it's essential to be aware of the potential downsides:
Nutrient Deficiencies
Because a fat fast is highly restrictive, it may not provide sufficient protein and other essential nutrients if followed for an extended period. It is important to stress that a fat fast should only be followed for a few days maximum as it does not provide sufficient protein and other nutrients. Fasting longer than the recommended period of time may put you at risk of becoming deficient in essential nutrients.
Keto Flu
The "keto flu" is a collection of flu-like symptoms that can occur when the body transitions into ketosis. These symptoms may include fatigue, headache, nausea, and constipation. Fortunately, there are a few simple ways to remedy these symptoms, such as maintaining proper hydration, increasing electrolyte intake, and taking MCT oil.
Fluctuations in Blood Sugar, Blood Pressure, Hormones, and Weight
The fat fasting technique can also cause rapid fluctuations in blood sugar, blood pressure, hormones, and weight.
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Not Suitable for Everyone
Fat fast is not suitable for everyone, you really have to be keto-adapted before you even try it.
Who Should Consider a Fat Fast?
The keto fat fast may be a suitable option for individuals who:
- Are already following a ketogenic diet.
- Have experienced a weight loss plateau for two weeks or longer.
- Are looking for a short-term strategy to boost ketone levels.
- Have consulted with their healthcare provider to ensure it is safe for them.
Who Should Avoid a Fat Fast?
The keto fat fast may not be appropriate for individuals who:
- Are new to the ketogenic diet.
- Have underlying health conditions, such as diabetes or kidney disease.
- Are pregnant or breastfeeding.
- Have a history of eating disorders.
- Are taking medications that may interact with a ketogenic diet.
Implementing a Keto Fat Fast
If you decide to try a keto fat fast, here are some guidelines to follow:
Consult with a Healthcare Professional
Before starting any new diet, it's essential to consult with a healthcare professional. They can assess your individual health needs and help you determine if a fat fast is safe and appropriate for you.
Set a Time Limit
A fat fast should typically be followed for no more than 3-5 days. Prolonged restriction can lead to nutrient deficiencies and other health problems.
Calculate Your Macronutrient Ratios
The goal of a fat fast is to consume 80-90% of your calories from fat. Use a macro calculator to determine the appropriate amounts of fat, protein, and carbohydrates for your individual needs.
Choose High-Fat Foods
Focus on consuming high-fat foods that are also low in carbohydrates and moderate in protein. Some good options include:
- Avocado
- Nuts and seeds
- Nut butters
- Coconut oil
- Olive oil
- Fatty fish
- Eggs
- Cream cheese
- Butter
- MCT oil
Meal Frequency
Consume 4-5 small meals per day, each containing approximately 200-250 calories. This can help stabilize blood sugar levels and prevent excessive hunger.
Stay Hydrated
Drink plenty of water throughout the day to prevent dehydration and help flush out ketones.
Monitor Electrolytes
Ketosis can lead to electrolyte imbalances, so it's essential to replenish electrolytes by consuming salty foods or taking electrolyte supplements.
Listen to Your Body
Pay attention to how your body feels during the fat fast. If you experience any adverse symptoms, such as severe fatigue or dizziness, discontinue the fast and consult with a healthcare professional.
Ease Back into a Regular Keto Diet
After completing the fat fast, gradually reintroduce a variety of nutrient-dense foods back into your diet. Focus on maintaining a ketogenic diet with a balance of healthy fats, moderate protein, and low carbohydrates.
Foods to Eat
These include: meat (red meat, steak, ham, sausage, bacon, chicken, and turkey), fatty fish (salmon, trout, tuna, and mackerel), eggs, butter and cream (grass-fed butter and heavy cream), cheese (unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella), nuts and seeds (almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.), healthy oils (extra virgin olive oil, and avocado oil), avocados, low carb veggies (green veggies, tomatoes, onions, peppers, etc.) and condiments (salt, pepper, herbs, and spices).
Foods to Avoid
These include: sugary foods (soda, fruit juice, smoothies, cake, ice cream, candy, etc.), grains or starches (wheat-based products, rice, pasta, cereal, etc.), fruit (all fruit, except small portions of berries or strawberries), beans or legumes (peas, kidney beans, lentils, chickpeas, etc.), root vegetables and tubers (potatoes, sweet potatoes, carrots, parsnips, etc.), low fat or diet products (low fat mayonnaise, salad dressings, and condiments) some condiments or sauces (barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.), unhealthy fats (processed vegetable oils, mayonnaise, etc.), alcohol (beer, wine, liquor, mixed drinks) and sugar-free diet foods (sugar-free candies, syrups, puddings, sweeteners, desserts, etc.).
Sample Meal Plan
Here is a sample meal plan for a 3-day keto fat fast:
Day 1
- Breakfast: 2 egg yolks with 1 tbsp of coconut oil (approx. 250 calories)
- Lunch: 1 oz. chicken with 2 tbsp of avocado oil (approx. 220 calories)
- Dinner: ½ medium avocado mashed with 1 tbsp of cream cheese (approx. 280 calories)
- Snack: 1 oz. macadamia nut butter with 2 oz. cream cheese (approx. 250 calories)
Day 2
- Breakfast: Coffee with 2 1/2 tbsp of heavy cream (approx. 250 calories)
- Lunch: Tuna salad made with mayonnaise (approx. 230 calories)
- Dinner: Scrambled eggs cooked in butter (approx. 270 calories)
- Snack: Cheese crisps (approx. 250 calories)
Day 3
- Breakfast: Bulletproof coffee (coffee blended with coconut oil and butter) (approx. 260 calories)
- Lunch: Chicken with pesto (approx. 240 calories)
- Dinner: Tuna with avocado (approx. 250 calories)
- Snack: Macadamia nuts (approx. 250 calories)
Keto vs. Fat Fasting
Generally, when following a keto diet, the suggested macronutrient ratios are 75% fat, 20% protein, and 5% carbs.
Fasting vs. Fat Fasting
A traditional fast means you typically don’t eat anything for a certain period of time and only eat during specific feeding windows.
Supplements for Keto
While no supplements are required, some can be useful. These include: MCT oil, Minerals, Caffeine, Exogenous ketones, Creatine and Whey.
The Importance of Electrolytes
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).