The fat fast is a technique brought by Dr. Atkins’ New Diet Revolution – used by people who are metabolically resistant and have trouble with their induction. Let me first say that fat fasting should be used in 2 situations and 2 situations only:
- Breaking through a 2 week or longer plateau.
- Inducing yourself into ketosis quicker, whether you are just starting keto or you had a cheat day.
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. It is also not recommended when you are very slim and don’t have significant fat stores.
To be clear: You should not fat fast consistently. It is only for people starting a ketogenic diet and want to be inducted into ketosis faster, or for people that are on a long (2 weeks or more) plateau.
Understanding the Fat Fast
The lack of carbohydrates and protein will allow your body to depreciate your glycogen stores quicker, also allowing your body to go after the fat stores, like we want it to, to use as fuel.
Fat fasting will force the body to undergo lipolysis so that it burns up fat that is stored in the body.
Lipolysis is a process involved in the breakdown of fats, converting triglycerides into glycerol and free fatty acids. The longer you fast, the more of these free fatty acids will be released. Why is this important? Well, fatty acids are used by the liver to create small amounts of ketone bodies and used as fuel.
Lipolysis cannot happen if there is a significant amount of glucose coming in, but since 80% – 90% of what you will be eating are fats, you don’t need to worry about excess protein or carbs converting into glucose.
What is Fat Fasting?
So, what exactly is a fat fast? It’s eating between 1000 and 1200 calories a day, where between 80% and 90% of your calories come from fat, and fat alone. You break these 1000-1200 calories into 4 or 5 meals a day, eating in blocks of 200-250 calories per meal.
It is normally done for 2-4 days but is never recommended to go for more than 5 days. Going longer than this will start to put your body in a real “starvation mode” and your muscle mass will begin to be metabolized as energy at a faster rate – the exact opposite of what you want.
Hungry? You most likely will be at first, but once your body starts adapting to the way you are eating, you will notice a drop in your hunger. This is because you will be eating your meals in frequent intervals with high amounts of fat, which increases satiety levels.
If you’re doing a fat fast, I recommend doing a 3 day fast. This normally drops about 5-8 pounds of body fat and water weight. When you enter back into a normal diet, expect to put back 2-3 pounds of that weight.
Should You Do a Fat Fast? The Potential Benefits
The fat fasting technique is essentially an accelerated version of the keto diet. This is because it requires you to restrict calories, carbs, and protein to lower levels than you would with a long-term ketogenic approach.
By eating in this way for a few days, you can speed up the pace of experiencing the benefits of keto, including:
- Rapid weight loss. The combination of carb and calorie restriction usually leads to a weight loss of 1-2 pounds per day (of body fat + water weight).
- Breaking through weight loss plateaus. If you have been experiencing a weight loss stall for two weeks or longer, following a fat fast may be an effective strategy. To learn more about how to bust through plateaus on keto, follow this link.
- Increasing ketone levels. Whether you are transitioning into ketosis or trying to achieve deeper levels of ketosis, fat fasting is one of the fastest ways to do this.
However, as with other highly restrictive weight loss approaches, the fat fast can come with a few downsides as well. This is why it is not recommended nor sustainable for long-term dieting.
What are the Side Effects? Fat Fast Drawbacks
Along with the potential for rapid weight loss and ketosis, the fat fast can come with a few side effects. The most common drawback is called the “keto flu” — a collection of flu-like symptoms that we may experience as we adapt to the keto diet.
Fortunately, there are a few simple ways to remedy these symptoms, such as maintaining proper hydration, increasing electrolyte intake, and taking MCT oil. To learn more about the keto flu and how to avoid it, follow this link.
Other than the keto flu, the fat fasting technique can also cause rapid fluctuations in blood sugar, blood pressure, hormones, and weight. For this reason, it is best for anyone who has diabetes, heart disease, endocrine-related issues, or an eating disorder to consult with their healthcare practitioner before implementing a fat fast.
What to Eat
So let’s get to it. What should you be eating? That’s up to you.
There’s not all that much choice you have, as you have to keep the calories relatively low and the fat very high. Try to aim for foods that are almost pure fat: avocado, macadamia nuts, cream cheese, fat bombs.
Feel free to mix meat in there, but be careful about the amount of meat you actually eat. As most of it will have a good amount of protein, you want to be sparing.
Chicken, tuna, turkey, bacon, prosciutto, etc. will be a nice addition to get a bit of protein in your system and add some extra flavor to your dishes.
Below, you can see some options for single meals:
- 2 tablespoons of Raw Coconut Butter (this is blended coconut meat, not the same as coconut oil)
- 1 serving of Spiced Bacon Deviled Eggs
- 1-2 servings of your favorite Fat Bomb
- 1 serving of Cheesy Creamed Spinach
- 1 serving of Egg Salad Stuffed Avocado
- ½ medium avocado mashed with 1 tbsp. of mayonnaise (home-made if possible)
- 2 oz of mackerel, salmon or sardines (cooked or tinned) mashed with 2 tbsp. mayo (serve on 1-2 small lettuce leaves to make keto-friendly fish tacos)
- ½ serving of Keto Mocha Mousse
- 1 cup of Keto Proof Coffee
- ½ cup of Iced Ketoproof Green Tea
- 1 oz. Macadamia Nuts
- Macadamia nut butter with 2 oz. cream cheese
- 1 oz. chicken with 2 tbsp. mayonnaise
- 2 egg yolks with 1 tbsp. mayonnaise
- 1 cup Coffee with ¼ cup heavy cream
- 4 slices bacon (be careful with this, as it dwindles under 80% calories from fat)
- ¼ cup heavy cream whipped with Da Vinci Flavored Syrup
- 2 oz. sour cream with ½ cup cucumber
- ½ serving of sugar-free Jell-O with ½ cup whipped cream
Three Day Fat Fasting Meal Plan For Keto
Day 1
- 1 cup of Keto Proof Coffee
- 1 serving of Spiced Bacon Deviled Eggs
- 2 servings of Savory Pizza Fat Bombs
- 1 serving of Cheesy Creamed Spinach
Day 1 Macronutrient Breakdown
- Total Calories: 1,076
- Total Carbs: 10.98 g
- Net Carbs: 6.54 g
- Total Protein: 30.76 g
- Toal Fat: 102.59 g
- Percentage of Calories from Fat: 85.8%
Day 2
- ½ cup of Iced Ketoproof Green Tea
- 2 servings of Jalapeno Popper Fat Bombs
- 1 serving of Egg Salad Stuffed Avocado
- ½ serving of Keto Mocha Mousse
Day 2 Macronutrient Breakdown
- Total Calories: 1,036.95
- Total Carbs: 17.39 g
- Net Carbs: 10.79 g
- Total Protein: 21.21 g
- Toal Fat: 100.1 g
- Percentage of Calories from Fat: 86.9%
Day 3
- 1 cup of Keto Proof Coffee
- 1 serving of Salmon Benny Breakfast Bombs
- 2 servings of Savory Pizza Fat Bombs
- 1 serving of Cheesy Creamed Spinach
- 4 servings of Coconut Peanut Butter Balls
Day 3 Macronutrient Breakdown
- Total Calories: 1,196.68
- Total Carbs: 17.04 g
- Net Carbs: 12.02 g
- Total Protein: 40.33 g
- Toal Fat: 110.39 g
- Percentage of Calories from Fat: 83%
How to Implement The 3 Day Fat Fasting Meal Plan
By making the recipes in this meal plan, you’ll have plenty of extra servings that you can use to kick-start your regular ketogenic diet or extend your fat fast for another day or two. Feel free to substitute any fat bomb recipes for the fat bombs recommended in this meal plan (you can find some more fat bomb ideas here).
If you would rather keep your fat fast as easy as possible, then simply pick a couple suggestions from the list of suggestions above and eat between 1000 and 1200 calories of them during your fat fast. Just make sure you are getting 80- 90% of your calories coming from fat. You’ll find the perfect example of how to keep your fat fast as simple as possible below — no need for fat fasting meal plans or food prep.
Making It Easy
If you’re unlike me and just love cream cheese, then you can snack on a full 8 oz. block of cream cheese for the day along with a cup of coffee with 2 1/2 tbsp. coconut oil in the morning.
A block of cream cheese with a ketoproof coffee is one of the best ways to do a fat fast, as it is:
- 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)
- Easy – one of the most important factors.
Key Takeaways for a Successful Fat Fast: Quick FAQs
Let’s trim the fat from the fat fast technique with these simple questions and answers. For more detail, scroll back up to the relevant section or click the links provided.
Who is the Fat Fast Helpful For?
Anyone who is looking to:
- Enter deeper levels of ketosis quickly
- Break their long-term weight loss stall
What are the Benefits and Side Effects?
The benefits include rapid weight loss and significantly higher ketone levels. The primary side effect is the keto flu (which you can learn how to remedy in our keto flu guide).
Who Shouldn’t Implement a Fat Fast?
Anyone with the following conditions should consult their healthcare practitioner before trying a fat fast:
- Diabetes (type 1 or type 2)
- Heart disease
- An endocrine-related condition
- An eating disorder
How Do I Follow a Fat Fast?
Follow these three rules:
- Eat around 1000 to 1200 calories a day
- 80-90% of those calories should come from fat
- Consume 4-5 meals a day with roughly 200-250 calories in each meal
For some fat fast meal ideas, check out the keto recipes and foods listed above.
What Should I Do After the Fat Fast?
The best way to maintain and build on your weight loss results is by following a sustainable and healthy diet for you.
To learn more, read through our guide to maintaining keto results for life.
Sources:
No, it wouldn’t. You essentially just need a lot of fat.
Thanks man! Your body will be fine for those few days. But you certainly don’t want to fat fast long, especially when working out. It’s recommended for fat loss, but not required. Too much protein is considered over 35g or so in 1 sitting. Powerade Zero is great – it shouldn’t knock you out of ketosis. I drink them pretty regularly for electrolytes.
This is an awesome sharing!! Thanks very much! I am quite pissed at my cheating day. Well, it happens once a while. I need really work on that!
Can you workout on the fat fast? For example I workout 4-6 days a week. Burning between 750-1200 calories. Workout usually are about 2 hours long including 10 min in the sauna.
Yes – you could do that. Just watch out for the carb and protein counts on almonds as they aren’t the best nut for fat fasting.
I wouldn’t recommend it. There’s really no need if you’re working out. Just keep carbs low.
Hi!
Is this fine to do with IF?
I’m Leangains fasting so I eat between 12 and 8 and only eat twice a day so is this still going to work if I just split this into 2 meals? I usually have a full black coffee to maintain the fast and suppress hunger at 8 will another coffee at 12 with cream be fine with the cream cheese (I’ll probably add Metwurst or chicken to help with eating that much cream cheese) and can you help with recommended intake if I do this?
Thanks. 😊
So I eat cream cheese all day with coffee and coconut oil (or MCT oil) everyday for three days?
I am just looking into Keto and have yet to start I have been gaining weight and eating everything in sight. I would like to get a jump start and think the fat fast may be a great way to do that. I have a few questions if I don’t drink coffee but still need caffeine (diet coke drinker) would you suggest tea with coconut oil to substitute? Also as for what to drink while on it is it necessary to drink a lot of water? Do I need something with added electrolytes? I would like to go for three days next week once I am finished with that do you have a suggestion of what to eat after? Do I slowly increase carbs back? Stick to them very low? I have so many question. Any information would be great. Thank you I think this website is wonderful and very informative!
Okay, this probably seems really stupid, but what can I do. In the list above (beginning with 1 oz. macadamia nuts) it says that these are suggestions for “single meals.” So please elaborate: am I correct in assuming that each bulleted item is a “single meal”? Not that all these together constitute a “single meal”? Next question (which I don’t see an answer to anywhere): how many of these meals are we supposed to eat each day? BTW, I’ve lost >70 pounds on a low-carb diet but have been stuck for more than 6 months.
Yes, they are examples of single meals. You can add any of them up to get your 1k calories a day. Remember that I don’t really recommend going past 3 days of a fat fast – it should just help kickstart the weight loss again.
Thanks. I figured it out myself within minutes after pposting but couldn’t figure out how to retract it, so I left it there to provide comic relief for other subsctibers. 😉
I do 30 m of strength training MWF and moderate cardio TThS. Is this ok while on fat fast and regular ketogenic diet?
Definitely while on a regular ketogenic diet, but it’s pretty intense for a fat fast. If you’re doing that much exercise, I don’t really recommend a fat fast in general.
Hey Amanda: Tea would do the job, and I recommend it as it has a lot of health benefits (black or green). You do need to drink extra water as keto is a natural diuretic (makes you pee more). I recommend around a gallon a day or as close as you can get to that. For electrolytes, you can either supplement or add in a Powerade Zero to your daily intake.
I recommend sticking to keto, just using the fat fast as a kickstart.
Yes – that would work.
Sorry for the late reply – it is fine to do with IF but I wouldn’t recommend doing a fat fast if you’re doing leangains as well. You should be depleting your glycogen stores well if you’re lifting so there shouldn’t be a need for a fat fast.
Yeah, that’d work – just don’t overdo the celery 🙂
Hi!! just to be clear, you only ate cream cheese and the coffee for the entire day?
Yes, that’s correct. I don’t recommend fat fasting for more than 3 days.
Sorry, if this has been asked before, but what were the macros for your cream cheese? The ones I’ve seen look like it would be too many carbs or protein… Thanks!
Also, wondering if you should be active during these days?
I would differ from Craig just a little bit in that I would exercise caution, ha ha, not because of the calories thing but because of the protein thing. You’re getting barely any of that for those three days. If you are using the fat fast to break a stall and you find your energy levels are good then maybe go for a walk daily. Drink to thirst, don’t push too hard, play it by ear. Anything that’s meant to increase muscle mass is not going to work very well during this time though.
One thing people forget or never knew on the caloric-intake question is that whenever we intake calories we meet immediate energy needs and store the rest. Then between meals we burn from what we stored. In a normal body. Now if someone’s body has decided it must gain fat stores then it’ll lock your fat stores and the only time you’ll have energy is if you’re eating… which is why people gaining weight keep eating.
Conversely, when you’re in proper fat-burning mode, that stuff in your fat cells was never used for energy by your body. So when you’re pulling it out and finally burning it, THAT COUNTS AS CALORIC INTAKE.
So in theory if you weren’t going to lose muscle mass from pushing too hard and if you were already in ketosis and fat-adapted I’d say knock yourself out as long as your body responds well. But there’s still that protein problem. Soooo I think a three-day break from most activity is not unreasonable.
Hi! Just wondering if you ate one block of cream cheese for the whole day, or if you ate multiple blocks of cream cheese for one day?
Bacon has too much protein, your body will eat the protein for fuel instead of eating the fat. Don’t cook the bacon to crispness but only enough that it is still floppy.
Just the one block. You can add spices or sweeteners to change it up.
I wouldn’t recommend being active as you’re intaking very few calories. As far as cream cheese, many brands have changed recipes. There’s a few brands that are still 1g net carb per serving (usually organic), but most have changed to 2g. They should still be within ranges for a fat fast still.
Can i replace other ingredient to do fat fasting if i fill my calories 90% of fat ?
Like meat to oily fish
Cause i think fat metabolism is not good
Although i ate cab under 20g for 15days, i have no lose weight
Will vodka and the Atkins bars keep me out of ketosis. I can only get to trace or a little above..help
Good news: you don’t have to eat Atkins bars to do Atkins. I find they’re pretty junky and I’m fairly fed up with maltitol anyway. I actually don’t mess with much of any Atkins food product because when it’s not maltitol it’s soy and when it’s not soy it’s wheat. Bleah.
You can now find MEAT-BASED protein bars on the market if you look a little. Kroger and Whole Foods carry them if you have either of those. Epic Bar is a fairly good brand, just be careful which flavor you get because some have sugar added.
Atkins bars may knock out out of ketosis, but vodka shouldn’t. Though, alcohol in general will slow weight loss.
Yes, of course you can
I have a good recipe that uses whipping cream and cream cheese.
11/2 cups cream cheese
1 cup whipping cream, whipped
Whip the cream then add cream cheese, 3 packets Splenda or stevia and 1 t. Vanilla
Mix with beaters
Makes 8 servings
250 calories and 2.6 carbs
Are salted macadamia nuts ok on the fat fast?
That malitol stuff will really get you, hahah. I’ve got to keep me eye out for those epic bars!
Hi, I have a dairy protein allergy, so absolutely no cheese..any other suggestions?
hello- so ill make it quick and short. Being doing HFLC for the past 8 weeks- have lost some weight about 8 lbs. I’m really close to my body’s frame suggest weight which is 130-145 . I was 145 now down to 136. I want to do a reset but I am curious as to what would bring more loss- Doing a fat fast or doing a water fast since I appreciate the idea of Intermit fasting . Was thinking of doing this for two days but not sure if its really going to get me down , or I am better off doing the Fat Fast. So a few of my friends entered a contest, to see who can lose the most weight- but as a girl I am at a disadvantage as opposed to a overweight 200 lb man whos really my competition. I know its rather late but I appreciate your time in advance and I appreciate any guidance
It will honestly just take you more time to lose weight because you have less fat to lose. You can’t rush weight loss, and if you do you can usually expect to lose muscle as well.
Simple salads would probably be the easiest thing for you if you can’t have dairy. Avocado will help, too!
Yes, they are.
stacy – i know your post is a year old, but did this help with cellulite? i need to lose 15lbs fast and cellulite is an issue. I’d like to go from 130 to 110
You’re right, about 32 for a 12 oz serving.
I like to use mineral water instead.
what are the potential dangers?
Not much unless you are really skinny.
3 days is safe.
You may have some electrolyte issues. I’m new to this site but other sites suggest salt if dizzy, cream of tartar if feeling unwell.
You can always try it for a day and see how you go.
Glad I read until the end – my plateau has only been a couple of days – after 2 lbs per week for a month.
Will try the Cream Cheese next week…seems like I go from one plateau to the next! I am in no hurry, tho…I am dedicating a year to this WOE, and have no doubt I will stay on it for life. Almost 4 months in, down only 21 pounds, but lots of inches…a noticeable difference! Very pleased! Much thanks for all the info!
Great job!! Have you tried the cauliflower pizza crust or oopsie rolls for a hamburger bun? OMG <3
Good job Linda!
What is considered a plateau? I typically fluctuate up and down 3 pounds easily on a daily basis but have been unable to drop below this weight for about 2-4 weeks now. Wondering if this is a good thing to try to break this.
Is there anything you can use besides mayonnaise? Can’t stand it!
Even homemade? Try that, and anything out of a jar becomes a rather wistful experience!
In the old days Atkins was just Macadamia nuts, if I remember correctly 5 meals of 1 oz. It worked great! But honestly I only would do it for a day, maybe two but it really would kick me back into ketosis. Sometimes if I plateau I would have a moderate cheat day then do the fat fast, really worked for me. I cant explain why but the combo would jump start loss again. This plan might be a little easier to stick with for more than the one day I was able to pull off in my younger days.
It was macadamia nuts and cream cheese in the Atkins book. Very boring but effective.
What I don’t get is when I look up mac nuts, the saturated fats and carbs re relatively high. How is that an option when another guide on this page explicitly says to stay away from such things? What am I missing(Trying to understand this diet more to know if it’s for me) also, the free 30 day meal download doesnt work.
Fiber! Subtract the fiber from the carbs to get the net carbs. A cup of macadamia nuts is about 8 net carbs. (Also 1,000 calories – so I wouldn’t necessarily eat a whole cup at once.)
I think you answered my previous question. Can I eat 1 cup of the macadamia nuts as my one meal (I practice daily IF /One Meal A Day). I’m already fat adapted two so 3 days won’t cause any issues.
I was wondering about your opinion on MCT oil capsules? Or is it better to just take the oil? thank you!
How much water should be consumed during a fat fast?
Hi! I’ve been doing keto for 4 months and just had an off weekend (2 cheat days) would this be ok to do to get back into/on ketosis? thanks!
Sure! You can also just start eating keto again and you’ll be back on track in no time. 🙂
What makes the fat fast potentially dangerous other than “starvation mode” if you go too long?
can I just do every other day ( total of 3 days?)