A fat fast keto diet plan can be used to kick start weight loss on a low carb ketogenic diet. It’s used to break through a stall where weight remains stable despite being strict on carb intake. But what does the menu plan look like?
Are you following a diet low in carbs but having trouble losing those last few stubborn pounds? Short term fat fasting may help break the weight loss stall.
What is a Fat Fast?
The name may make you think it’s a plan where you don’t eat any fat. However, it’s exactly the opposite.
The diet plan is for someone who has been following a strict ketogenic lifestyle by eating minimal carbs but has plateaued with weight loss. It works by temporarily getting 80% to 90% of daily calories from fats.
A fat fast menu tends to be calorie-restricted. This is because fatty acids are very filling so daily food consumption usually ends up within the 1000-1200 calories per day range.
Why Is It a Short Term Diet?
The plan is designed to only be followed for 3 to 5 days. But what’s the reasoning behind the limit when nutrition experts like Dr. Jonny Bowden tell us to eat smart fats every day?
One reason is you will deprive yourself of nutrients. Though you’re already restricting carbs, you will eat even less of them temporarily on the fat fast diet menu.
And long-term fat fasting may risk having the body go into muscle wasting. That’s because the body is not getting enough protein.
A keto fat fast plan is specifically for people who are already fat adapted and eating food low in carbs. It’s similar to an egg fast in that it’s only used if someone has reached a weight loss plateau.
What’s the definition of a plateau?
It’s when a person has gone at least a couple weeks on a strict ketogenic diet but still can’t lose weight after a period of two or three weeks.
How Much Weight Can Be Lost Using the Plan?
The amount of weight loss depends on the unique biochemistry of the individual. But five pounds or more of lost weight is not uncommon.
Remember, though … it’s fat loss you want, not weight loss.
In fact, you’ll likely regain some of the weight once you stop a fat fast and start eating more protein again. (You’ll likely put back on 3-5 pounds in the immediate days after a fat fast.)
If you do a fat fast correctly you will burn fat. That’s because your fat storage will be burned for fuel.
Again, that may sound like a great thing that you’d want to do for a long time. But you run the risk of having your body also burn protein (your muscles) for energy.
You also run the risk of denying yourself essential vitamins and minerals from smart carb choices. And of course, you’re denying yourself of protein on a fat fast.
What’s Eaten on a Fat Fast?
Both fatty acids and protein are excellent macronutrients for weight loss. But if you’ve plateaued with your weight loss goals, you’ll need to cut down on protein during a fat fast. This is another reason fat fasts should be limited to a handful of days at most.
Just like fat, protein is a macronutrient that provides a feeling of satiety. You need to feel satiated so you don’t get tempted by carbs, especially quick-burning junk carbs like white flour.
Meat has both fat and protein. Does that make meat an excellent choice for a fat fast? No.
The reason is that meat has a lot of protein. One serving of chicken or beef can have 30 grams of protein. Remember, during a fat fast, you need to limit your intake of protein.
Dairy products also contain both fat and protein. But they make for better choices on a fat fast than meat.
High fat cheeses like cream cheese are an excellent food to eat while on a fat fast. Here are some others:
- High-fat nuts like Brazil or macadamia nuts
- Eggs, whole
- Coconut oil
- Avocado
- Olive Oil
Small amounts of heavy cream are generally okay, but be careful not to consume too much. The carbs can add up and many find that it can hinder weight loss.
One way to to incorporate high fat cream is to whip it. Using whipped cream in coffee or for treats can provide more volume so it feels like more.
Tips for Fat Fasting
Following a fat fast diet menu is an excellent short-term hack for weight loss. You may feel tired at first, though. That’s because you’re temporarily depriving your body of protein and carbs.
If you’re already on a low-carb diet, you’re lowering the amount of carbs even more for a few days. Try to limit your carb intake to less than 10 grams (roughly 5% of calorie total).
And even though this is a temporary high-fat diet, you should still limit your intake of polyunsaturated fats that are high in Omega-6 fatty acid.
Need help getting started on a fat fast? This cookbook has 50 easy low carb high fat recipes to jump start your weight loss. Or check out some of our favorite recipes below…
Fat Fast Recipes
If you want to try this short term eating plan, you may be looking for some tasty recipes. Here's a few ideas to get you started.
Butter Coffee
Not into eating a slab of high fat butter with a fork or spoon? Whip some into your coffee for a filling morning drink or afternoon treat!
Homemade Almond Butter
Sure, you can buy a jar of almond butter easily at the store. But it's super easy to make your own at home. And you can use the method to make other nut butters too.
White Chocolate Keto Fat Bombs Recipe
A zero carb treat that can be eaten with a meal or as a snack. Each serving has 125 calories with ten grams of fat and zero carbs.
Flourless Egg Fast Pancakes
Although these cream cheese based pancakes were made for an egg fast, they work with a fat fast too. That's because there's over 25 grams of fat per serving and only 2 grams net carbs.
Easy Mediterranean Marinated Olives
Need an idea for lunch? These marinated olives are perfect for a quick meal at work or on the road.
Have you tried a fat fast? Was it successful? Let us know and comment below….
Dana says
You know you don’t just get vitamins and minerals from carb foods, right? (Assuming here you mean veggies and fruits and nuts when you say “smart carb choices”.)
People act like meat is just for protein. Actually do some research and find out what OTHER nutrients meat has in it. You might be pleasantly surprised. Example: If you want to up your potassium intake, meat is one way to get there.
Lisa says
Meat is certainly a great source of nutrition.