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:
Can you use heavy cream in coffee, as part of the fast?
So can a person who is just starting the whole Ketosis process do this Fat Fast? I am skeptical but I do like cream cheese lol. Does the amount of physical activity need to cut down during this fast or should it continue as normal? Also, can you do the cream cheese thing for the entire 3 day fast?
hi quick question………….what would green olives add to the mix with the block of cream cheese?
what about avocado / guacamole???? I am dairy free.
Hey Trisha,
Yes, they both will work perfectly for a fat fast.
For example, you can have 1 serving of our bacon and roasted garlic guacamole as a meal:
https://www.ruled.me/bacon-…
Or 3/4 of a cup to one cup of our classic guacamole as a meal:
https://www.ruled.me/simple…
Or one medium California avocado as a meal.
I would like to start the keto diet , how dip i get started or what are some good meals ideas ..
Hi Dana!
Here’s a great getting started guide:
https://www.ruled.me/guide-…
You’ll need to calculate your macros:
https://www.ruled.me/keto-c…
I also recommend our meal plan because it’s easy to get going!
https://www.ruled.me/30-day…
Hi Dana!
Here’s a great getting started guide:
https://www.ruled.me/guide-keto-diet/
You’ll need to calculate your macros:
https://www.ruled.me/keto-calculator/
I also recommend our meal plan because it’s easy to get going!
https://www.ruled.me/30-day-ketogenic-diet-plan/
Can someone explain the fasting? How often should I be fasting? I am ready to start the diet, but I typically do not eat breakfast or lunch to begin with. So fasting for 24 hours is not a big deal to me… I am confused on how often we should be fasting.
You can fast however feels best for you, really. Many people use intermittent fasting daily (similar to what you’re doing). Fat fasting is a bit different, though. Fat fasting is restricting your calories very low and consuming almost all fat to kickstart the process of ketosis in your body. Fat fasting should only be done for 2-3 days at the most. Intermittent Fasting can be done every day, if you want. We have a separate article on Intermittent Fasting I’d recommend checking out! https://www.ruled.me/intermittent-fasting-on-keto-diet/
Your macro calculator says I should only eat 1140 carries. I’m only 5’1″. Can that be right? It’s pretty hard to get any amount of food on the keto diet with that few calories. I’ve been on the keto diet for probably almost a year and have lost no weight (fluctuated maybe by 5 pounds and have carb days here and there) I don’t enjoy it anymore.
Hey Kyah,
Depending on the other values you put in and your goals, 1140 can be right.
I suggest checking out this article:
https://www.ruled.me/ketoge…
It has all the information you need to start losing weight consistently. If you’d rather do lose weight using a different dietary approach, then you can use many of the principles you find in that article to help you as well.
Hello all!
Chipotle Sauce Recipe:
2 TBS Mayo
2 TBS Sour Cream
Chipotle Chili Pepper Spice (to taste)
Salt (to taste)
I eat with shredded chicken and egg yolks. Livens up fat fasting, and a staple in my Keto diet!
plateau since Feb 2017 .. and I haven’t cheated.. 🙁 I think I should try this..
I know this was originally written a while ago, but I stumbled on it while trying to investigate why I have not lost any weight…been doing keto for just over a month now. I have been tracking macros, been very strict, getting frustrated. Wondering if I should try this…was diagnosed with type2 prior to xmas, started metformin, weight is 195. I started using the Completely Keto calculator by Kim Horton (20F/59P/118F). You calculator suggests 20C/82P/110F. Any other tips you can offer? Otherwise, I may try the fast. Thank you
Hey Jillian,
I’m sorry that you aren’t getting the results that you want. Our guide to weight loss plateaus will help you out a lot:
https://www.ruled.me/ketoge…
It will tell you about the keys to weight loss and how to break through your plateau in various ways (one of which is the fat fast — a strategy that should really help you a lot with weight loss and diabetes).
What kind of cream cheese are you talking about? All I can find has too much sugar in it.
I think the carb count on most cream cheeses has increased since this article was written. Unfortunately 🙁
Any ideas for a replacement or will the sugar count matter that much?
Most of the time it won’t make a huge difference unless you are eating it in huge quantities. I’m not really sure what other spreadable cheese you could replace it with, most soft cheeses are higher in carbs than hard cheese.
Marscapone is great for this… 1 oz. has 60 calories, 6g fat, 1g protein and 0 carbs.
Suggest brie cheese. High fat. Lower protein and almost non existent carbs
I have have started this this AM. I was able to find a cream cheese with less carbs then Philadelphia®️ Cream Cheese (1g carbs/15 grams of cheese
Lactantia®️ 1gram carbs/30 grams of cheese.
Ok this is a bit contradicting because the first thing it says on here about staying in ketosis is skip dairy and nuts but then here it says eat dairy and nuts.
Hey Ke,
Would you be willing to copy and paste what you are talking about? I am not exactly sure what you are referring to. Thank you!
I think he is referring to Macademia nuts and cream cheese in your “ what to eat” list.
I’ve never taken MCT oil capsules because they are so much more expensive and inconvenient for me. It is much easier to just take the oil.
I prefer to blend the oil into coffee, tea, smoothies, or fat bombs.
Here are a couple of examples of how I use them:
https://www.ruled.me/blueberry-banana-bread-smoothie/
https://www.ruled.me/ketoproof-coffee/
On the other hand, if you want to take the capsules, then you would have to take around 15 MCT capsules (one gram each) to match the amount of fat you would get from 1 tablespoon of MCT oil.
Consume the same amount of water as you would while keto dieting.
More specifically, the current research suggests that women should drink more than 3 liters of water per day and men should drink more than 4 liters of water per day.
I have been stuck in the same 5 lbs for over a month, any dairy free and nut free ideas?
Hey Audrey,
Here are a couple ideas:
– Ketoproof coffee or tea with coconut oil, cacao butter, and/or MCT oil
– Avocados and guacamole with or without pork rinds
– Pepperoni and bacon in moderation because they are 70-80% fat
– High fat keto smoothie or milkshake like this:
https://www.ruled.me/blackb…
Do these look good to you? Let me know if you need anymore suggestions.
If you have more I would totally take them.
Hi ! Thanks for this! I have been stuck at the same weight for a month now and would like to try the fat fasting. Question…can I do 3 bullet proof coffees with – 2tbsp. cream, 2.5tbsp coconut oil a day then just add in an egg with mayo? Thanks again
Can cream be added to the keto proof coffee if I take the cream cheese and keto proof coffee route? I can’t do black coffee. Too bitter!
At a very persistent stall for over a month now. I’m definitely undereating and my body seems to be in starvation mode. Will try the fat fast, fingers crossed, this shld help me break the plateau.
Great question, Sarah!
When you restrict calories to this degree for too long:
1. You will develop various vitamin and mineral deficiencies, leaving you vulnerable to various diseases.
2. Your metabolic rate will plummet
3. You will lose a substantial amount of your muscle mass
4. You will most likely feel fatigued, unhappy, and irritable
This is why we recommend the fat fast as a short term weight loss boosting tool, not a diet in itself.
Hey Alexandra,
Yes, you can. Feel free to experiment with what works best for you and your lifestyle.
Hey Stephanie,
When you are using the fat fasting technique, putting heavy cream in your coffee is a great idea. Just make sure you include the calories and fat that you get from the cream with your total fat and calorie intake for the day.
Is bulletproof coffee acceptable on a fat fast ?
Hey Kimberly,
This can be a great way to get you into ketosis much more quickly than just following a standard ketogenic diet. So, if you can handle eating such a small amount of calories for 3 days, then a fat fast will definitely help.
Regarding physical activity, you may feel like you have less energy and can’t do the same workouts that you are used to doing. If this is the case for you, then it is best to listen to your body and do a bit less during the fat fast.
And to answer your last question — yes you can do the cream cheese thing for the whole fast. Enjoy!
Is MCT oil powder an option? If so, how much per meal?
Green olives are a great keto food. They consist of 95% fat and 1% net carbs.
For example, let’s say you have a cup of whole green olives with the cream cheese. This will add an extra 213 calories, 22.5 grams of fat, 5.6 grams of carbs, 0.8 grams of net carbs, and 1.5 grams of protein to your meal.
While you are on the fat fast, a cup of green olives could be a meal in itself. Having a cup of green olives and a block of cream cheese throughout the day is a great way to do the fat fast whether you have coffee with coconut oil in it or not.
Hey Trisha,
Yes, they both will work perfectly for a fat fast.
For example, you can have 1 serving of our bacon and roasted garlic guacamole as a meal:
https://www.ruled.me/bacon-and-roasted-garlic-guacamole/
Or 3/4 of a cup to one cup of our classic guacamole as a meal:
https://www.ruled.me/simple-delicious-guacamole/
Or one medium California avocado as a meal.
In the “What To Eat” section, are you saying eat anything from this list only? So as I understand it…as long as I watch/count my macros and calories I’m good, just don’t do this longer than 5 days at a time.
You can eat other things, this is just a list to give you ideas. Sources that high in fat that are still palatable are pretty limited.
Thanks!
So I had a bad cheat day today after starting keto feb 4. I want to try the fat fasting for 3 days. I’m trying to completely understand how to do it. I know 1000- 1200 calories, 80-90%fat, and either 1-2 meals or 3-4 meals, BUT I’m getting confused on when to eat. If I just wanted to drink keto proof coffee and water could I do that? If so when do I drink it and how much, how many times a day.. if I need to eat cream cheese and keto proof coffee like stated above do I do that in the morning and don’t do the same till the next morning? Just trying to find exactly what to do
Yes!
Hey Kyah,
Depending on the other values you put in and your goals, 1140 can be right.
I suggest checking out this article:
https://www.ruled.me/ketogenic-diet-weight-loss-plateaus/
It has all the information you need to start losing weight consistently. If you’d rather do lose weight using a different dietary approach, then you can use many of the principles you find in that article to help you as well.
Awesome recipe, Mel! Thanks for sharing.
So the easy way for this is too do this is just eat a block of cream cheese a day along with coffee for 3 days? Am understanding this right ?
Yes, a block of cream cheese and ketoproof coffee:
https://www.ruled.me/ketopr…
So I ran about 2.5km and burned a bunch of calories in the early morning, as I normally do, during day two of the Fat Fast. I made the decision to give protein 20% of my kcal today but I’m worried about going above the recommended 1200 kcal per day. Would the calories burned compensate or should I put my foot down and stick to the 1200?
Also, avid reader and big fan of the blog. It’s helped me and guided me on my journey so far and I’m so very grateful to you all for it :)!
Hey Jillian,
I’m sorry that you aren’t getting the results that you want. Our guide to weight loss plateaus will help you out a lot:
https://www.ruled.me/ketogenic-diet-weight-loss-plateaus/
It will tell you about the keys to weight loss and how to break through your plateau in various ways (one of which is the fat fast — a strategy that should really help you a lot with weight loss and diabetes).
Awesome suggestion! Thanks 🙂
What do you recommend for a diary free fat fast other than meat,nuts and mct/coconut oil?
Hey Gigi,
Here are some other dairy-free suggestions:
-Avocado
-Dairy free mayo
-Vegan cheese (make sure it’s > 80% fat)
-Sugar-free coconut products (cream, yogurt, milk – > 80% fat)
-Cocoa butter
You can also try making your own dairy free fat bombs by following the recommendations that you’ll find near the end of this article:
https://www.ruled.me/compre…
Hi, just wondering if Stevia or Erythritol is allowed during Fat Fasting? also are we allowed to consume plant based fat such as avocado? Thanks a lot
Yes, you can. Sounds like a great idea!
Just make sure your macros fit within what we suggested in the article (which it looks like they will) and don’t fast for longer than 4 days.
Heavy cream is great for a fat fast! Just make sure your macros fit within what we suggested in the article.
Hey Karen,
Yes, it is a great option.
How much you have per meal depends on the calorie content of the MCT oil powder you are having and if you are having any other calories with it. Use what the label says to guide you in the right direction.
I usually make a smoothie with 1 cup of unsweetened coconut milk, 4 tablespoons of heavy cream 1 tablespoon of mct oil and a half a teaspoon of sugar free vanilla syrup. Would this work for a fast?
1 cup is just around 1,000 calories so you could eat this for each day of your 3-day fat fast.
Yes, a block of cream cheese and ketoproof coffee:
https://www.ruled.me/ketoproof-coffee/
What do you suggest eating the cream cheese with or is it eaten alone?
Hey Heather,
Eating the cream cheese alone is what we recommend in that one example. However, you can eat it with other high-fat foods like olives or pepperoni. Just make sure you stay between 1000 and 1200 calories for each day of fat fasting.
hi, I want to do the fat fast to get a head start. and i want to do the easy way so the cream cheese, when you say : a cup of coffee with 2 1/2 tbsp. coconut oil… is it only coconut oil no butter?
and when you say we can have olives… how much calories/protein/fats/carbs are in 1 olive?
Thank you
Hey Hala,
You can either make your cup of coffee with 2 1/2 tbsp coconut oil, 1 – 1.5 tbsp of butter and 1 – 1.5 tbsp of coconut oil, or follow our recipe for Ketoproof coffee:
https://www.ruled.me/ketopr…
Regarding olives, it really depends on their size. On average, one olive will have around 5 calories, 0.45 grams of fat, 0.22 grams of carbs (with 0.1 gram of fiber), and 0.04 grams of protein.
If you have any other questions, please let me know. Good luck with the fat fast!
Hey Lindsey,
Timing doesn’t matter that much. Eating more frequently throughout the day (like we recommend in the article) will just make it easier for you to eat such a small amount of calories.
So, as long as you eat 1000-1200 calories consisting of 80-90% fat, you’ll experience the benefits of the fat fast.
Each cup of Ketoproof coffee has about 260 calories.
https://www.ruled.me/ketoproof-coffee/
One 8 ounce block of cream cheese has about 800 calories.
You can use these estimates to help guide you on how much to eat of each. When you consume these calories depends on your schedule and personal preference.
If you have any other questions, please let me know.
Hey Narius,
Thanks for the kind words! It means a lot 🙂 I am glad we were able to help you on your journey.
It’s up to you whether you consume more calories or not. The more calories you eat on the fat fast, the less weight you will lose.
Adding a couple hundred extra calories in won’t make much of a difference for you, but if you’re eating 500-1000 or more extra calories, you might as well just follow the standard Keto diet.
Does that make sense? If you have any questions, please let me know.
Hey Gigi,
Here are some other dairy-free suggestions:
-Avocado
-Dairy free mayo
-Vegan cheese (make sure it’s > 80% fat)
-Sugar-free coconut products (cream, yogurt, milk – > 80% fat)
-Cocoa butter
You can also try making your own dairy free fat bombs by following the recommendations that you’ll find near the end of this article:
https://www.ruled.me/comprehensive-guide-fat-bombs/
Hey Atje Dewi Ratih Naim,
Stevia and erythritol are allowed during the fat fast (but use them in moderation) and feel free to consume as much plant base fat as you need to meet your calorie goals (just limit your intake of pure vegetable oil, canola oil, and soybean oil).
If you have any other questions, please let me know.