Weight loss is not a matter of joke. And keto diet is nothing like a magic. So even after starting keto diet you may face some difficulties. Even if you have started keto diet, you may fail to lose weight. In that case you may have to follow fat fasting. Now comes the question: what is fat fasting. And when, why and how you are going to follow fat fasting.
Fat Fasting is a technique that is designed for metabolically stable people. It is worth clarifying that it should be used only in two situations:
- If you are not losing weight for two or more weeks.
- If you want to quickly get into a state of ketosis.
So before starting fat fasting, lets discuss what is fat fasting. So that you can understand whether you should follow fat fasting or not.
- What is fat fasting?
What is fat fasting?
Fat Fasting is a strategy that you can use to help yourselves during your keto journey. I hope you have a clear about what is ketosis. When you feel that after trying so many ways of keto diet, you are yet to reach ketosis then you can start following fat fasting.
Now, What is fat fasting? In fat fasting you are permitted to eat only fat and nothing but fat !!! No proteins, let alone carbohydrates! Only high-quality fat: avocado oil, cold-pressed coconut oil, ghee, olive, cocoa butter, high-quality butter (fat content over 80%).
You can’t choose only one kind of oil and fast on it. We need different oils, fat from different sources and, accordingly, with a different composition of nutrients!
Fasting is comfortable and satisfying, although the body on it thinks that we do not eat at all, since the body does not respond to pure fat, as I write to another, insulin is not released even in a minimal amount.
1. How fat fasting started?
History is important. To know the present you have to see the past. So to know what is fat fasting, lets know first how it came.
The daily consumption of carbohydrates in huge quantities makes you want to consume them in even larger quantities. Fat fasting is a good solution to this problem, it will help regain lost control of appetite and help abandon the need for a huge amount of carbohydrates in the daily diet.
The Fat Fasting IDM (Intensive Dietary Management) program began to be used a couple of years ago, in a collision with a middle-aged patient who, due to uncontrolled consumption of carbohydrates, worsened his health more and more.
Despite the existing type 2 diabetes, he could not abandon the temptations daily surrounding him, consisting of fat and unhealthy supplements for each person. For him, the diet was tantamount to refusing food at all.
Not a single attempt to sustain a seven-day fast was successful. Moreover, new problems were added – his eyesight began to deteriorate at an incredible speed, but he still experienced unbearable hunger, especially during hours of increased activity, he could survive 2 hours without food.
It was decided to act radically. The patient must starve, otherwise the consequences will be disastrous. But how to do that? It was necessary to convince the body to abandon the once desired carbohydrates.
The patient was offered to eat bacon in combination with eggs for two weeks – an ideal flavor combination. He did not refuse, moreover, he was glad of such a proposal, but his eyes were full of bewilderment, since this is the very cholesterol that has been a forbidden fruit throughout life. In addition to eggs and bacon, it was allowed to eat avocados and olives.
It would seem complete absurdity, but the results of the so-called diet, exceeded all expectations. Already on the fourth day, the state of health was just wonderful, the once-off-scale level of insulin levels fell by more than 50%.
According to his story, he ate nonstop for the first 2 days, but on the third day the hunger was barely perceptible, and then completely disappeared, then he was able to finally begin to starve, without even putting any effort into it.
After that, in such cases, they began to actively apply the technique of fat fasting.
2. What is the science behind fat fasting?
Fat fasting will cause the body to undergo lipolysis so that it burns fat stored in the body. So to understand what is fat fasting you also have to understand what is lipolysis.
Lipolysis is a process associated with the breakdown of fats, the conversion of triglycerides to glycerol and free fatty acids. The longer you sit in a fat fasting, the more such acids will appear.
Why is it important? Well, fatty acids are used by the liver to create small amounts of ketone bodies, as well as fuel.
If a significant amount of glucose enters the body, lipolysis will not start, but since 80% -90% of what you eat is fat, you don’t need to worry that excess protein or carbohydrates will turn into glucose.
So what is a fat fasting? It consumes between 1000 and 1200 calories per day, when 80% to 90% of your calories come from fat. You break these 1000-1200 calories into 4 or 5 meals a day, which are 200-250 calories at a time.
Usually, fasting lasts for 2-4 days, but never sit on it for more than 5 days. If you go further, this will lead your body to real starvation, during which the body will take energy from muscle mass – that is, the exact opposite of what you want.
I hope now you understand what is fat fasting and you can use it for the betterment of your keto life.
But what will be the use of all this theory? They are really useless. You need a proper chart of foods which you can eat and what you should avoid during fat fasting.
But at first lets learn when to apply fat fasting. Beacause it is very important to know if you want to understand what is fat fasting.
3. When to apply fat fast?
Why you are trying to know what is fat fasting; of course you want to apply it. So lets tell you when to apply fat fast-
Firstly if you are maintaining keto life but after doing everything possible, you are yetr to reach ketosis; then having no other ways left you can go for fat fasting.
If you can’t make your body go hungry or just want to start eating properly and balanced, then the fat fast program will come to your aid.
It will contribute to the rapid burning of fats and the elimination of unpleasant side effects, such as hungry fainting and headaches, as the body will be saturated with carbohydrates in the desired quantities and will be able to use them as energy resources.
But this method of nutrition cannot be resorted constantly, with a small frequency and even more so continuously, it can cause damage to your health. During fat fasting, the body lacks vital trace elements and protein, therefore, with prolonged adherence, it can do harm, not benefit.
As a rule, 4-5 days of such a diet are enough. After which, the body will cease to feel the need for such an amount of carbohydrates.
4. Foods that are allowed during fat fasting
The essence of fat fasting is to maintain a constant feeling of fullness. When hunger appears, it must be immediately quenched with the following products:
- Fatty Fishes
- Leaf greens poured with oil
- Oils [Olive, Cream, coconut]
- Mayonnaise [Natural, based on healthy oils]
- Coffee & Tea
Limit your intake of foods high in carbohydrates and protein and low in fat so that you get most of your calories from fat. For more detailed food list of fat fasting you can follow this.
5. Foods that should be avoided during fat fasting
Foods that should be stopped while dieting:
- Cereals and cereals: bread, pasta, crackers, cereals, oats, rice, etc.
- Beans and legumes: lentils, black beans, butter beans, etc.
- Most types of fruits and vegetables: avoid all but you can have avocados.
- Low-fat milk products: skimmed milk, low-fat cheese, low-fat yogurt, etc.
- Low-fat meat and fish: chicken, beef, lamb, cod, etc.
- Cakes and sweets: sweets, cookies, cakes, pies, pastries, etc.
- Sweet drinks: juice, energy drinks, sweetened coffee, etc.
During fat fast, the diet should consist exclusively of foods with a very high fat content, since most of the calories should come from fat. Foods high in carbohydrates and proteins and low in fat should be limited, and ideally excluded from the diet.
6. Why does fat fasting work?
The essence of fat fasting lies in the minimum number of calories and the maximum amount of fat. People who adhere to it consume almost 1000–1200 calories per day, 80–90% of them are fats.
If you follow such a diet, there is a calorie deficiency in the body that contributes to the depletion of the accumulated carbohydrate reserves in your body, you switch to ketosis and burn more fat for energy.
The fat content of the consumed products and the limitedness in their choice contributes to the rapid saturation of the body.
Surely you have an example from life when you ate something in such large quantities that after that months or even years did not feel like repeating the same mass consumption of a particular product.
This is the reason why it is worth sticking to the limited number of types of products proposed above.
It is possible that the first few days you will eat almost without a break, even if it doesn’t scare you, the body will soon be saturated and completely refuse to eat this kind of food, but we did achieve this.
Although the fat fast program does not actually include the process of fasting, it contributes to further abstinence from food, gradually transferring the body to the biological state of ketosis.
In this condition, the main source of energy in the body is fat, not carbohydrates. In the process of ketosis, the liver breaks down fatty acids into molecules, which are then used as a source of energy for your body.
7. Is fat fasting healthy?
Fat fasting is low in calories, contains little protein and other micronutrients that are essential for health. Therefore, it should not be recommended as a long-term eating plan.
High fat intake in diets such as the ketogenic diet has been shown to promote weight loss and improve some health traits such as blood sugar.
However, fat fasting is different. It is higher in fat and lower in carbohydrates and proteins than a normal ketogenic diet, which typically contains 75% fat, 20% protein and 5% carbohydrates. In addition, the health effects have not been well studied.
Many questions about fat fasting remain unanswered, including what are the risks of using this method and what types of fat can be optimal if you eat this way.
If you choose to fast fat, only follow this plan for 2-5 days, as this diet lacks many important nutrients, including protein, micronutrients, and fibre.
8. Side effects and risks of fat fasting
Fat fasting is not without risk and some people can experience side effects. So before taking a decision about going on for a fat fasting lets know them. Otherwise your knowledge of what is fat fasting will not be complete.
If you do not follow a ketogenic diet before fasting, you can experience the keto flu.
These are a number of symptoms that some people notice when they drastically reduce their carbohydrate intake at the start of a low-carb diet.
The symptoms of keto flu can last from a few days to a few weeks. Although fasting is a short-term, high-fat diet, you may experience the following:
- Low load tolerance
If you have understood what is fat fasting, you may know that it is also extremely restrictive, and it is not recommended to follow this eating behaviour for more than 5 days. Prolonged duration can pose a risk of muscle wasting due to a lack of protein and calories.
Muscle wasting occurs when your body breaks your muscle fibres to meet its protein and energy needs that your diet does not provide.
The lack of variety in the diet can also lead to nutrient deficiency if you follow it in the long term.
To avoid these possible side effects, just follow one fat quickly for the recommended short amount of time. You can also consider taking a multivitamin.
Although you can have some side effects, ketosis is generally considered safe.
Still, if at any point you become uncomfortable during a fat fasting period, stop the diet and contact your doctor.
In some rare cases, very low-carbohydrate diets have been linked to the dangerous disease ketoacidosis, in which ketone levels become so high that they cause serious health problems.
Therefore, people taking medication or suffering from a condition such as heart disease or diabetes should seek advice from their doctor before starting a fasting period and should not follow this diet without medical supervision.
The technique is also not recommended for women who are pregnant or breastfeeding, or for people who are considered cholesterol hyperrespondents, as diet can lead to a significant increase in cholesterol levels in sensitive individuals.
As there is no research on the safety and effectiveness of fasting fat, the potential risks associated with this eating behavior are unknown. It is also unclear whether fasting fat is beneficial for weight or general health.
So it can be safer to go without fat fasting if you have any other health issues. As of know, you have a clear idea on the side effects and risks of fat fasting. We hope this will add value to your keto life. And know you take decision on whether to go for a fat fasting or not.
In the end, Fat fasting lasts 2-5 days, in which you eat 1,000-1,200 calories a day, 80-90% of which are fat. It is mainly used by people who experience a weight loss by keto diet and want to lose more weight rapidly.
However, before starting fat fasting please go through this article and understand what is fat fasting. As it is a little complicated diet plan, understand this well before starting it.