The concept of doing a keto fat fast isn’t exclusive to keto. It started as part of Dr. Atkins’ New Diet Revolution. We promote intermittent fasting here at Konscious Keto because it makes us look and feel great.
Before you start a fast test though, let's make sure it’s the right kind of fasting for you.
The fat fast was designed to break a stall or get into ketosis. It’s not a way of eating or a meal replacement. You should only do fasting under the care of your physician.
People who a fat fast might help:
- People who have experienced a prolonged weight loss stall.
- People who are looking to get into ketosis quickly.
You might be wondering why we would suggest a fat fast for only a few people, but the reality is the ketogenic diet is super trendy right now. Many people are looking for easy ways to get into ketosis.
The problem with many of those ways, or with traditional fasting, is the can put stress on your body, and they’re not ideal.
Especially concerning beginners or people who have no fasting experience or who would be shocked by the concept of not eating.
Fasting is all about the quality of the food you eat and when. It is not starving yourself.
So keep an open mind and discuss doing a fat fast with your physician if you want to get over a weight loss stall on keto or if you want to get into ketosis faster.
If you’re a foodie, check out our Keto Activate instead. This is much easier to do and feels like you are cheating the system.
Keto Activate contains BHBs, which are ketones. The goal of a fat fast is to increase your ketones to enhance your state of ketosis. You can eat the foods you love and still get the benefits of a fat fast.
For everyone else, let’s see what you should be doing.
In the simplest terms, a fat fast is a restrictive way of eating for a short period of time. You will focus on very high fats and only fats, with negligible carbs and protein.
Eating fewer carbohydrates will encourage your body to use up glycogen reserves, which enables your body to go into a fat-burning mode called ketosis.
How long ketosis takes will depend on how much glycogen there is, as each person has a different amount. If you are coming from a low-carb diet, for example, you will find it is much faster for you to go into ketosis, as you have less glycogen to use up.
When you take on a fat fast, the majority of your calories will come from fatty sources: this could be coconut oil fat bombs, eggs, or cheese. During a fat fast, you will also be consuming higher calories.
Beginners should start with a 24-hour fat fast and never exceed three days of fasting. It’s unnecessary, especially on a ketogenic diet. Again, the purpose is to kickstart your metabolism, not make your body dependant on eating fewer foods.
When you do this fast, it is normal to feel hungry; this is because your body is moving from carbs to fats and needs time to
What Can I Eat on a Fat Fast?
Obviously, you’re going to want to eat a lot of fats, but identifying these healthy fats are crucial in getting results. What you don’t want to do is eat a ton of fats that can clog your arteries like bacon and butter.
We love all kinds of deliciously healthy fats, so the fat fast can feel like a real treat if you pick the right foods.
Some ideas we love:
- Devilled eggs (made with mayo with no soy or canola oil)
- Fat bombs
- MCT in black or green tea, or coffee
- Heavy whipping cream (add 1 scoop of Keto Shake to create a pudding)
- Nut butter (especially macadamia nuts)
Keto 3-Day Fat Fast Meal Plan
To help you get started on your fat fast, we’ve created a simple guide you can follow for up to 3 days.
Some advice: Do not do a fat fast for more than the recommended time. Please also make sure you check your macros before starting.
Day 1:
- 1 cup of butter coffee
- 1 serving of deviled eggs
- 1 serving of creamy cheesecake
- 1 serving of Keto Shake
Day 2:
- 1 cup of butter coffee
- 2 servings of tuna mayo
- 1 serving of Keto Shake
Day 3:
- 1 cup of butter coffee
- 4 eggs with up to 4 tbsp of mayo
- 1 serving of Keto Shake
On day 4, you won’t be fasting but you should be mindful to break your fast in a way that won’t cause your gut distress.
We recommend drinking bone broth and working in more vegetables, like scrambled eggs and spinach for breakfast on day 4 to help your body adjust.
During a fat fast, you aren’t eating a lot of fiber and protein so ease back into it or you might feel bloated and lethargic, the opposite of keto.
The Egg Fast
A high-fat diet may sound too go to be true, but a low-carb diet may seem too restrictive to follow. Both can come together in perfect harmony when you figure out just the right way to fill your plate with natural, satisfying fats.
Studies have shown that low-carbohydrate diets are superior to low-fat diets, especially when it comes to weight loss and metabolic risk factors like high cholesterol and triglyceride levels, high blood sugar, and insulin resistance (1).
Many scientists have linked the massive increase of low-fat and high-sugar foods to the fast rise in obesity we’ve seen over the last several decades.
Fats also provide your body with energy, protect your brain, help regulate your hormones, and are essential for absorbing key fat-soluble nutrients like vitamins A, D, K, and E. Eating little to no fat will severely affect major systems in your body.
The Egg Fast shot to fame because of the simple concept - eat eggs and lose weight. But here’s the real scoop, we don’t love this fast. It limits you to what you can eat, is aggressive, and not ideal for weight loss.
Our 3-day plan offers you variety, different types of fats and different size meals to help you feel full and satiated. If you do the egg fast, it’s the opposite of keto.
You will be back in the mindset of eating chicken and broccoli for dinner every night. Gross.
Instead, celebrate fat and enjoy it in its many forms. We have included a simple fat fast guide as some of you will not believe us and will want to do it anyways.
That’s totally cool, we just want you to know it can cause irreparable damage and is really unsatisfying to do.
Eating delicious fats and a variety of fats is how keto works, yet we often hear from people who refuse fat and want results like everyone else.
Summary
Overall, if you’re experiencing a weight loss stall or are unhappy with your keto results, the fat fast can help on a keto diet but it shouldn’t replace the nutritional advice of a doctor.
You can also get support and advice on how to do keto the right way in our keto Facebook Group.
Having people who support and care for you will help you make quality choices every day that can add up to incredible results.
Be sure to see why our group is different than all the rest and we can help you adjust the above information to a plan that works for you.
Keto Sources
Paoli A. Ketogenic diet for obesity: friend or foe?. Int J Environ Res Public Health. 2014;11(2):2092–2107. Published 2014 Feb 19. doi:10.3390/ijerph110202092
