Fat fasting is a growing habit among those people already on the ketogenic diet, but it does not necessarily suggest that the concept has just been discovered. As a matter of fact, the idea of fat fasting was introduced as a way of getting the body into a quick adaptation mode whenever a weight loss plateau was attained.
Today it pops as one of the most talked about success stories following its breakthrough benefits for people on the keto diet. However, the 5 day fat fast should not be mistaken for intermittent fasting.
A look at the ketogenic diet
The majority of you already know what the keto diet plan is all about. It is an amazing weight loss plan based on the intake of high fats and low carbs. It has been highly recommended by physicians for persons suffering from neurodegenerative conditions such as the Alzheimer’s and Parkinson’s diseases. It is also a useful option for epilepsy treatment for patients who do not respond to drugs. Study has also shown a significant drop in cancer risk for persons on the keto diet.
The essence of fat fasting
Fat fasting dictates that you consume around 90 percent of calories from fat while at the same time maintaining a very low overall consumption of the fats. The overall consumption should not exceed 1000 – 1200 calories per day.
A 5 day fat fast at a time, as opposed to a prolonged fat fast is highly recommended by experts as it reduces the risk of losing essential lean mass as well as causing micronutrient deficiencies. Ideally, at the beginning of a fat fast your body is already keto friendly and your ketone value is only likely to get even higher. Already your body is consuming energy generated mainly from fats, so it will initiate a process known as lipolysis intended for utilizing stored fat for extra energy.
Protein consumption during a fat fast
In regard to weight loss and lean mass retention, ordinary fat fasting is not as beneficial as protein based fat fast. Protein based fat fast entails consumption of lower fat and increased proteins. Do not get this wrong; ordinary fat fasting is still beneficial, and highly so, but can be bettered by consuming more protein and a little less fat.
In addition, protein is arguably the most satiating macronutrient. That translates to suppressed appetite throughout the fasting period.
When should you start a 5 day fat fast?
Like any other weight loss program, a projection of results should not outweigh the need for healthy living. As a matter of fact the later remains your top priority. This section gives you the guidelines as to when you should actually consider fat fasting.
#1. If there are no changes in your weight for more than 3 weeks, and you have eliminated other possible factors.
During a weight loss journey, it happens naturally that sometimes your body refuses to budge. This is when you’ve reached certain plateaus; therefore you should not rush into a fat fast before establishing some facts. Start by conducting a thorough evaluation of possible causes before taking any action. Trial and error works in many scenarios so you can always consider it. Among the things to check are proper ratio of ketosis nutrients, and daily deficiency of calories. With everything figured out, it is a good time to get into the fat fast journey.
#2. If you’re already in ketosis
This means you are in the ketosis state. The 5 day fat fast will be impertinent if you are not deep into the keto diet. However, if you’re not in the diet you can start following the diet plan for at least 3 weeks to get your system in line. The appropriate time to commence the fat fast plan should be when (and only when) you have experienced a weight loss plateau.
#3. If you indulged in a large cheat meal
This happens every now and then for most people, some of whom will be desperate to get back to the system as quickly as possible. It is only one way to go, even though you may also try an intermittent 16-18 hour fast to a similar effect. You may also try going back to your keto routine and remain active so you won’t have to worry about an unhealthy meal you had.
So basically just about anytime is a good time for a fat fast.
What are the right foods to eat during a fat fast?
It is alright to be wary of the foods you are required to eat during the 5 day fat fast as that is what eventually defines your success. Bearing in mind that most of your calories will be derived exclusively from fat during a fat fast, you’ll need to be extremely keen on the types of fats you consume. Examples of healthy fats include; omega-3s, monounsaturated fats, and medium-chain triglycerides.
Since you are looking for high fat foods, bulletproof coffee is an awesome option.
Make sure you add MCTs to your diet and include heart-healthy monounsaturated fatty acids. For a very in-depth guide to what you should eat, click here.
Some people believe you should eat 4-5 small meals which each have 200-250 calories. If you prefer to have 1-2 larger meals a day, that’s fine. It’s a matter of preference.
A few more things to remember:
- Take a multivitamin. You will be missing micronutrients during a fat fast and this will help provide those.
- Don’t do any extensive exercise during the fat fast. You can do light exercise like walking or some light strength training. Work your way up to see how much you can handle.
- Track your diet with an app. MyFitnessPal is the app that I prefer, but this makes it a lot easier to track your macros and intake of calories, both things that are extremely crucial during a fat fast.
What are you waiting for? Get it started and kick some butt with a fat fast!