Using the Fat Fasting Technique [What It Is and When to Do]

In your research about the ketogenic diet,
you may have come across the term 'fat fasting.' What exactly does this mean, and should you
try it? We'll give you an easy-to-understand guide
to the fat fasting technique, including what it is, the scenarios when it should be used,
and how to properly utilize this strategy, should you decide to try it. First, fat fasting was introduced to the public
through Dr. Atkins' New Diet Revolution. It is primarily used by people who are metabolically
resistant and have trouble with their keto induction. So, when are the right times go on a fat fast? We believe that there are really only two
situations when fat fasting should be employed. One is if you're trying to break through a
two-week or longer plateau in your weight loss. The other is to induce yourself into ketosis
more quickly and efficiently. This is appropriate if you've just started
a keto diet, or you had a cheat day and need to get right back on track.

Now, if you generally lose weight easily,
and aren't hitting a plateau, fat fasting is not needed for you. It's a protocol that is very calorie restricted,
and can even be potentially dangerous if done improperly or done on a consistent basis. The simplest way to define fat fasting is
a 2-to-4-day fast, when you eat between 1,000 and 1,200 calories, with 80 to 90 percent
of your calories coming from fat. Typically, the calories are split into 4 or
5 eating blocks of 200-250 calories per meal throughout the day. While some people report being hungry at first,
your body will adjust quickly to this new eating regimen, thanks in part to the numerous
times you eat throughout each day. Do not try fat fasting for longer than five
days, as it can push your body into true "starvation mode," and begin to metabolize your muscle
mass, which is definitely not what you want! When done properly, a 3-day fat fast can help
you lose between 5 and 8 pounds of body fat and water weight.

Once back on your normal keto diet, 2 or 3
of those pounds will likely come back on. The reason fat fasting works so efficiently
is that the drastic restriction carbs and proteins forces the body to undergo lipolysis,
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, which are then used by the liver to create small amounts
of ketone bodies that your body can use as fuel. Now, let's talk about actually eating while
fat fasting. While you're used to consuming high levels
of fatty foods on a keto diet, this adds another component of having to keep calories relatively
low and the fat content very high.

Foods that are pretty much pure fat, like
avocado, macadamia nuts, cream cheese and fat bombs, are your go-to foods while fat
fasting. 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. We like to add small quantities of chicken,
tuna, bacon and prosciutto to dishes for a bit of extra flavor. You have a relatively limited number of options
for the 200-calorie, all-fat mini-meals. But remember, you're only fat fasting for
a few days, so it won't be long before you're back to your regular favorites. If you want to try a fat fast, here are some
examples of meals you can make: a medium avocado mashed with homemade mayo; one serving of
Spiced Bacon Deviled Eggs; 1 or 2 servings of your favorite Fat Bomb; one serving of
Cheesy Creamed Spinach; a cup of Ketoproof Coffee; an ounce of macadamia nuts; one serving
of Egg Salad Stuffed Avocado; two ounces of cooked or tinned mackerel, salmon or sardines
mashed with mayo on lettuce leaves; 4 slices of bacon; 2 ounces sour cream with half a
cup of cucumber.

There are beverage options, too, like one
cup of Ketoproof Coffee or regular coffee with a quarter cup of heavy cream, or half
a cup of Iced Keto Green Tea. Your meals for one day could look like this:
a cup of Keto Coffee in the morning. This is simply black coffee mixed with some
form of water-soluble fat. We generally recommend 1 tablespoon butter,
1 tablespoon MCT oil, and a half a tablespoon of heavy cream. At other points throughout the day, try a
serving of Spiced Bacon Deviled Eggs, which are packed with flavor from bacon fat, cayenne
pepper, rosemary, and dijon mustard. Two servings of rich Savory Pizza Fat Bombs,
with all the flavors of pizza but none of the carbs. We make these decadent bites with cream cheese,
pepperoni, black olives, basil, and sundried tomato pesto. Before the day is over, you can also enjoy
one serving of Cheesy Creamed Spinach, which takes just 7 minutes to make. Fresh spinach is enriched with butter, cheddar
cheese, and heavy cream for a delicious dish.

For an example of a 3-day Fat Fasting meal
plan, complete with nutritional breakdowns, see the article on Ruled.me titled "Using
the Fat Fasting Technique." Some people don't mind going without mealtime
variety for a few days, and if this sounds like you, you can make Fat Fasting even more
simplified. Just make bigger batches of only a few mini-meals
and eat between 1000 and 1200 calories of them during your fat fast.

You can go one step further and snack on a
block of cream cheese with Ketoproof Coffee throughout the day. Please consider and plan out your fat fast
carefully, and remember to only use it if you fit one of the two criteria we mentioned
at the beginning of the video. For all things keto, visit Ruled.me, and be
sure to check out Keto Academy, our 30-day keto meal plan with all the resources, including
recipes, you need to begin your keto weight loss journey!

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