What comes to your mind when you think about a regular fast? Do you think about misery? Do you think of things like going for days drinking water only and not eating any solid food? Now, think about this: You can only eat fats and nothing else for a couple of days at a time. If you find this interesting, then continue reading.
The fat fast is a technique used by ketogenic dieters so that they can enter ketosis faster. This diet involves having up to 90% of your calories coming from fat for a couple of days. You are also going to cut back on your calories, but you will not feel as hungry as you would have if you had done a water fast.
1Encourages Quick Production Of Ketones
When you limit carbohydrates and calories, the body is going to stop using glucose as the primary source of fuel; it switches to fat. Doing fat fasting forces the body to burn fat. It is because the body has no other nutrients, like carbs, to use as energy.
When you start following a fat diet, you can quickly reduce your calorie intake by 1,000 to 1,200 per day. Fat fasting was designed so that the body can produce ketones in the shortest time possible. Ketosis is a process where the body burns fat to produce energy.
2Fat Fasting Is Popular Among Keto Dieters
A typical way to achieve ketosis is by sticking to a ketogenic diet. When you follow the fat fast, you will be able to get the same result in a shorter time. The sooner you can get into ketosis, the sooner you can use fat over glucose for your energy.
If you have been following the ketosis diet but have hit a plateau, then consider this because it can help you. It is the main reason why the fat diet has become popular among ketogenic dieters. If you're kicked out of ketosis, you can follow a fat diet to get back on track faster and get over the keto flu symptoms a little quicker.
3Has Many Health Benefits
One of the main benefits you can expect to get from a fat fast is the quick weight loss. The diet achieves this by putting your body in a caloric deficit state. It also helps in switching the body from using glucose to using fat for energy fast.
There have been limited studies on fat fasting. But it's well established that it has the benefits of a high-fat and low-carb diet. Research has shown that a diet rich in fat can help in reducing inflammation, improving brain function, improving depression symptoms, and supporting heart health.
4Floods Your Body With Ketones
The fast diet is going to flood the body with ketones. When the fuel source changes from glucose to fat, you will notice less mental fatigue and more energy. People following the diet see a more significant weight loss and easy workouts.
Insulin is the hormone responsible for the storage of fat. It works by transporting the glucose that is not used by the adipose tissue and then storing it as fat. Ketones are not stored as fat. The body uses them for energy, and if there is any left, the body removes it through the urinary system. It means that when it comes to ketones, there is no extra energy roaming in the body and stored for future use.
5Calorie Restrictions
When following the fat fast, it is essential to keep calories between 1,000 to 1,200 calories a day. Eighty percent to ninety percent of your calories have to come from fats, and the rest will contribute only 10%. If you are following the ketogenic diet, then it is vital to ensure that carbs make up at most 5% of the remaining calories. It is crucial if you want to remain in ketosis.
When food containing fats flood the body, ketones quickly get produced, and this forces you to be in ketosis. You can follow the fat fast for two to three days. When getting started, it is a good idea to avoid going over three days.
6Do A Fat Fast Test
You can end up becoming fatigued and malnourished when you severely limit the calories you consume for many days at a time. There is also the risk of losing muscle mass, especially when not eating enough proteins. The reason why you should first give it a try for two days is to see how your body is going to react; then, consider doing it for an extended period once you know the response.
When you have been on fat fast for 2 to 3 days, your body will start to produce enough ketones to allow you to get back to your regular keto diet. You will start seeing results once again. You should wait for at least two weeks before you can do another fast.
7Start By Breaking Calories Up Into Small Meals
To start the fat fast, reduce your calorie intake to 1,000 to 1,200 calories a day. It is a good idea to break these calories into small meals so you can feel full for longer. Choose high-fat foods with low-carb veggies because it will help you increase your antioxidant and fiber intake. Some great options include broccoli, kale, spinach, cauliflower, and cabbage.
When you want to drink coffee, add grass-fed butter and MCT oil before drinking it. You should also have fat bombs between your meals. You should stay away from the foods you would typically avoid when following a ketogenic diet, such as bread, beans, most fruits (except berries), processed food, rice, potatoes, and milk. The reason why you should avoid these foods is that they are not a good source of fat and are high in carbs.
When following the fat fast diet, make sure you are consuming between 1,000 to 1,200 calories for the two or three days that you are on it. Always make sure you are getting about 90% of your calories from fat. When people following the keto diet hit a plateau, they resort to the fat fast because it can help them get better results.
The main goal of the fat fast diet is to propel the body to produce ketones, which allows your body to start burning fat for fuel in a process known as ketosis. Those who are on a keto diet or those who are fat-adapted should use this diet. If you make a significant change in your diet, it can lead to symptoms such as problems concentrating, fatigue, and digestive issues.
Elizabeth Ralph is a proud lifelong resident of Nashville, Tennessee, a reader with a healthy appetite and mom to three kids and three dogs. She believes the healthiest lifestyles involve the entire household and loves reading about new ways for her family to cook and play together.
