Recent studies show that in terms of weight loss and muscle sparing, "traditional" fat fast (90% kcal from fat) doesn't seem to have more benefits than a fast with less fat and more protein. When you go on a fat fast and you are already keto-adapted, your ketone level will likely get very high (mine got as high as 3.2 mM) because most of the energy (that is limited to 1000-1200 kcal) comes from fats, and you begin burning your own body fat due to the calorie deficit and very low insulin levels. If you follow the fat fast for a longer period, you run the risk of getting your body into starvation mode, losing muscles and getting deficient in essential nutrients.
This fast should be followed for no more than 3-5 days.
The idea is that you eat about 80-90% of your calories from fat while keeping your calorie intake low, up to 1000-1200 kcal a day. Although your body still needs some glucose, it can produce it on demand via gluconeogenesis.įat Fast is a type of fasting often recommended for those who are already keto-adapted and reach a weight loss plateau. This doesn't mean you should avoid protein - your protein intake should be adequate and based on your individual needs. Once you become fat-adapted, your body uses your fat stores and ketones for energy and you won't need to eat extra protein to spare muscle mass. Here is the general rule that applies to the ketogenic diet: When you restrict carbohydrates to a certain level (20-50 grams of net carbs), your body starts producing ketones and you enter ketosis ( ketosis is not the same as ketoacidosis which is dangerous). This advice has been proven to be false and yet despite all the evidence, the guidelines still remain the same: "Exercise more, eat less and focus on eating low-fat foods." Sadly, I keep seeing this piece of advice on most packaged foods - just another reason to avoid them! We have all been told that all calories are the same no matter where they come from.
Currently, they are also shown to have potential use in cancer treatment. In fact, very low-carb ketogenic diets have been used to treat neurodegenerative diseases such as epilepsy or Alzheimer's for decades. Most low-carbs diets, including the ketogenic diet, can are used for weight loss and offer numerous health benefits. Ketogenic and other low-carb diets have been around for a long time. What Is Fat Fast?Īlthough most of you probably know how the ketogenic diet works, I'll give you a quick overview before I get to the fat fast itself. It contains 50 delicious and easy to prepare recipes, enough to stay away from boring monotonous meals! Keep in mind that not all ingredients in her book are paleo-friendly and you may need to make small adjustments to fit your needs. If you want to try the fat fast, you should get her book. In 2013 Dana Carpender, the best-selling author of books about low-carb and ketogenic diets, published her Fat Fast Cookbook. The first proponent of using fat fast to break through a weight loss plateau or "reset" a cheat day was Dr Robert Atkins himself in his best-selling book Dr Atkins New Diet Revolution. The Fat Fast is not a new concept, it has been around for many years. Both of these are explained in this post and are just optional - it will be up to you which path you choose. One difference is the decreased minimum intake of fat and the second is the reduced number of meals a day.
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Is it safe to follow fat fast for more than 5 days?īefore I get to the details of what fat fast is and how to do it, I should mention that this is a tweaked version of the original.Many Small or Few Regular Meals? It's Up To You.How Do I follow a Fat Fast? What Should I Eat?.
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