Are you looking for the ultimate fat fasting meal plan?
People who have ever gone through the Atkins books must have always wondered “what does fat fasting exactly do?” or “how to follow it?”
Well, to answer the first part for now – Fat fasting diet plan is used to reduce weight.
Unlike other Atkins based long term diets such as eco Atkins or plain Atkins, this fat fasting diet is a short term diet plan with duration of just 3-5 days.
During the 1950’s, DrKeck wick discovered that a diet plan of roughly thousand calories, comprising mainly of fats was the most effective diet plan for reducing weight (Forget low carb, high protein).
Fat Fasting to Lose Weight
According to Atkins, his research indicated that the subjects who were on a low carb, high fat diet lost more bad fats and weight as compared to subjects who were on low carb, high protein diet plan.
Subjects, who consumed the same amount of 1000 calories comprised of mainly carbs, lose not only the least amount of fats but also the least weight. Following the foot steps of same research, several other type of research were conducted over the flow of time and several other high fat, low carbs diet plans were introduced.
The majority of people who take up the low carbohydrate diet plan and execute it exactly as per the instructions mentioned in the book do not face any trouble in reducing weight, and especially if they are over weight.
However, there are a fraction of people in the world who no matter how hard they try to restrict the carbs consumption, the weight scale doesn’t budge even half a pound. This thing, over time becomes irritating.
If you are one of those above mentioned fraction of people, then we have got a solution for you.
You Only Need to Follow the Fat Fasting Diet for Few Days
But before that, let us make one thing crystal clear – the Fat fasting diet is not for everybody. People who are already losing weight on low carb diet shouldn’t change their diet lifestyle by switching to a fat fasting diet.
Believe us; we know the temptation of getting into the wrong thinking that a fat fasting diet will further accelerate the weight loss. While, this may be true, it can be dangerous.
If you are having success in losing weight on a conventional low carbohydrate diet, then stick to it. If not, then continue to read.
Fat Fasting Keto Style
Most types of high fat, low carbs keto diet plans are used to get into the ketosis phase for jumping back to the old low carbohydrate diet track or to break the weight reduction plateau.
In layman’s term, if you were previously following a low carb diet and initially you succeeded in losing weight but after few weeks you again started to gain weight, then it means that you have hit the plateau. Now, to get back to the same previous weight losing streak, you need to follow fat fasting. Following the fasting diet will reset your body again.
Before we start talking more about fat fasting, we need to understand a term called ketosis. As the underlying working of all these high fat, low carb diet plans remains the same – aid in weight loss or get you into the ketosis phase.
What is ketosis?
It is a metabolic phase that occurs when our body has exhausted all the available glycogen reservoirs and it starts using stored fats for supplying energy to our brain. The dietary ketosis phase usually occurs on low carbs diet, or when you haven’t adequately ate for 2 to 3 days.
Originally the ketosis phase was used in curing epilepsy, but it can aid in reducing weight in obese or overweight people.
How does the ketosis induction happen?
Well, usually before entering the ketosis phase, our body has some small amount of glycogen in liver or glucose in the bloodstream. This stored glycogen or glucose supplies energy to our body.
When you eat only proteins and fats or don’t eat at all, the glycogen and glucose levels are not sufficiently replenished, thus, resulting in inadequate supply of energy to the brain. This triggers ketosis phase, wherein the fatty acids or bad fats are converted into ketones.
So when glucose is inadequate, the brain initiates a conversion and uses ketones for energy requirements.
How to know if you are in the ketosis phase?
When ketosis phase is induced in our body, there are some symptoms to look out for. Urine and breath can become pungent and start smelling like overripe fruit or acetone. You may start feeling light headed as your blood sugar falls or you may start experiencing constipation.
If you experience dehydration, hyperactivity, nausea or vomiting, then you may be in an advanced phase of ketoacidosis or ketosis. In this phase, the healthy levels of acetone in the blood stream are overridden. This is more common in unmonitored diabetes and requires medical attention.
Benefits of a Fat Fasting Induced Ketosis Phase
Staying in ketosis phase even for a short amount of time can have some amazing health benefits.
The most important benefit of ketosis phase is that it accelerates your body’s ability to use fats for fuel, which usually gets lazy on a high carb diet. While been on a high carb diet, your body usually uses the carbohydrates for energy. But while being in the ketosis phase, your body has to adapt to utilize fats as an energy source.
Your body spares the proteins quota. Just keep in mind that you eat an adequate amount of calories and proteins (Everyday 0.7 gm. of proteins per pound of weight).
After been in ketosis, our body starts preferring ketones over glucose. As our body has a large amount of fats, there is absolutely no need of oxidation of protein for producing glucose through gluconeogenesis.
Compared to normal diet plan, the reduced levels of insulin in our body causes greater free glycerol release or lipolysis. Insulin acts as a lipolysis blocker, which can further block the use of fats as the primary source of energy.
Moreover, when insulin levels are reduced in our body, our body starts releasing some beneficial hormones like growth hormones or other important growth factors.
One of the most overlooked benefits of a ketogenic diet is that it reduces our appetite. But this is not the case with high carb diet. High carb diet rather increases your hunger. Since fats contain 9 calories per gram and your diet is mostly made up of fats, you won’t feel hungry even if your calorie intake is reduced.
The underlying motto of fat fasting diet is to help metabolically resistant people. People who are metabolically resistant do not lose weight easily no matter how much physically active they are. Contrary to that, people who reduce weight easily by following a low carb diet (fat burning diet) are less metabolically resistant.
As per the Atkins nutrition, you can lose more than two pounds at the beginning of a restrictive carb diet. If you haven’t yet experienced such weight loss then Atkins suggests that your body hasn’t yet started to burn fats.
On average, men can lose up to 4 pounds in two weeks, while women can lose up to 6 pounds. Men with a high metabolic resistance may lose 2 pounds in two weeks, while women may lose up to 4 pounds.
Philosophy of the Fat Fasting Diet
The ideology behind the fat fasting diet suggests that eliminating carbs from your diet will make your body to burn fatty acids quicker, as normally the body burns carbs instead of fats.
But if you limit the carb consumption to only ten per cent, then you force your body to use fats as fuel. Moreover, restricting yourself to only one thousand calories per day will increase the rate of burning of stored fats. This process is known as lipolysis.
It happens mainly because the quantity of calories supplied by your diet is not adequate for normal functioning of the body. However, if you aren’t metabolically resistant then you shouldn’t try to follow the fat fasting diet, as you may undergo a significant amount of weight reduction.
Fat Fasting Meal Plan Overview
The below meals plans are specifically prepared for people who like to eat two to three regular meals.Each meal will deliver you around 200-250 calories, so you can easily manage to restrict the calorie intake less than 1000.
The first meal plan is high in fat percentage (i.e. 85 to 90% of calories are obtained from fats) whereas the second meal plan is little low in fat percentage (i.e. 75 to 80%of calories are obtained from fats) and high in protein percentage (i.e. 15-20% of calories are obtained from proteins). You can replace the coffee with tea or with your favorite nuts.
Fat Fast Recipes
|Fat bombs made from 3 simple ingredients ( stevia, coconut oil and cocoa powder)You can just follow a recipe of coconut chocolate candies but make sure you replace its ingredients with the above mentioned ingredients.||%Fats92||Kcal65|
|Cheesecake strawberry Fat Bombs||90||67|
|60g olives/2 oz.||96||82|
|Some more types of fat bombs (values per piece)||90-95||100-150|
|Coffee with 2 tablespoons of coconut milk (or heavily whipped cream)||95||109|
|Dairy free Cappuccino (low carb)||90||113|
|60g/2 oz. cream cheese||86||138|
|30gm. /1 oz. dark chocolate (85% dark chocolate)||77||150|
|Coconut butter 1 oz. (or coconut meat that is properly blended. Note that its different from coconut oil)||91||159|
|Home-made1 oz. Pecan and Coconut Butter,||79||151|
|30gm. /1 oz. Almonds||78||163|
|Deviled eggs: One hard-boiled large egg, one tablespoon mayo seasoned with pepper and salt.||85||182|
|30gm./1 oz. walnuts||87||185|
|Ham rolled in Total-fat cream cheese (1 oz.)||79||186|
|Almond butter (1 oz.)||82||188|
|Cream cheese roll and Smoked salmon:60gm. / 2oz. Smoked salmon, 85gm. /3 oz. cream cheese||75||189|
|60gm. / 2 oz. brie (Total-fat cheese )||75||189|
|30gm. / 1 oz. Macadamia nuts||93||203|
|30gm/1 oz. celery stalk with 30gm./1 oz. of macadamia nuts butter||92||209|
|If you are okay with consuming coconut oil just like that, then you can take 2 tablespoon of coconut oil.||100||234|
|3 oz. bacon / 3 medium sizes||81||239|
|Buttered spinach: 1 bowl of spinach (156g / 5.5 oz.) cooked in 2 tablespoon cream & 1 tablespoon butter with salt.||85||256|
|Broccoli Cheese Pie||72||258|
|Coconut Chips (Spiced)||93||259|
|Simple Avocado Salad: Half medium avocado (100gm. / 3 oz.) mashed with 1 tablespoon of mayonnaise (if possible use homemade) & seasoned with little salt.||94||272|
|Mayo and fish tacos: 60gm. / 2 oz.salmon, mackerel or sardines (tinned or cooked) along with 2 tablespoon mayo seasoned with salt and served on 2 medium sized lettuce leaves.||84||292|
|Roasted pecans 30 gm. / 1 oz. in 1 tablespoon butter, coconut oil or ghee seasoned with salt.||95||297|
|“Regular” Meals: Here is a selection of small meals you can have if you opt for 2-3 meals a day, each ~ 400-700 kcal.||% Fat||kcal|
|Eggs (Scrambled): Scrambled large eggs (2) with 1 tablespoon cream cheese and 1 tablespoon butter.||80||323|
|Portobello (Cheese-Stuffed) Mushrooms||76||334|
|White Pizza (Low-Carb and Thin Crust)||73||352|
|Braised Spinach and Shamrock Eggs||75||360|
|Mexican Rice (Keto)||74||385|
|Celeriac Nests and Eggs||74||397|
|Bacon Hash and Brussel sprouts||72||400|
|Hollandaise and poached eggs: 1 Hollandaise sauce serving with2 eggs (poached)||83||417|
|Chocolate Mousse (Simple and Delicious)||88||435|
|Rhubarb and Strawberry Parfait||89||448|
|Grilled Halloumi with Cucumber Salsa and Strawberry||76||449|
|Keto all Day Breakfast||78||489|
|Mexican Keto Chocolate Shake||91||503|
|Ultimate Bacon Hash (orange juice shouldn’t be used)||80||521|
|Salmon salad and Avocado:60gm. / 2oz. cooked or smoked salmon with 60 gm. / 2 oz. cream cheese, mayo (1 tablespoon) & properly chopped spring onion (1 tablespoon) or avocado with chives (200gm. / 7.1 oz.) seasoned with salt.||82||526|
|Soutzoukakia or Paleo Greek Meatballs||72||539|
|Barbeque Pork Ribs||71||586|
|SimpleTzatziki from 85gm. / 3 oz. grated cucumber, half cup sour cream (120gm. or 4.1 oz.), 1 tablespoon lemon juice, 1 clove of mashed garlic, 1 tablespoon of extra-virgin olive oil, 1 tablespoon of fresh chopped dill & salt.||90||539|
|Shirataki noodles ( With cheese sauce and bacon ): 200gm. / 7.1 oz., 1 packet shirataki noodles, drained & fried in 2 tablespoon coconut oil or butter with 3 bacon slices (60 gm. / 2 oz.), 2 tablespoon heavily whipped cream, 30gm. / 1 oz. grated cheddar cheese & salt)||87||604|
|Avocado stuffed with paleo||78||633|
|Salmon with buttered spinach: Half bowl spinach (78gm. / 2.8 oz.) cooked in 2 tablespoons of butter (salt seasoned) & topped with salmon fillet (125gm. / 4.4 oz.) cooked on 1 tbsp of coconut oil or butter & topped with 2 tablespoon of pesto ( homemade) – Red Pesto or Paleo Avocado Pesto.||79||639|
|Simple BeefRagùalong with “Zoodles”||73||645|
|Mackerel salad and Avocado: 60gm. / 2 oz. mackerel with 60gm. / 2 oz. cream cheese & 1 tablespoon mayo on an avocado (200gm. / 7.1 oz.) seasoned with salt.||86||689|
|Beef and Pumpkin Sautée||73||762|
|Salmon with Hollandaise Sauce and Creamy Spinach||81||813|
Meal Plan for 5 days (85-90% fat)
- Coffee with 2 tablespoon of coconut milk or heavily whipped cream(112 kcal, 94% fat) & 60gm. /2 oz. of macadamia nuts (406 kcal, 93% fat)
- Salmon with Buttered Spinach: Half bowl spinach (78gm. / 2.8 oz.) fried in 2 tablespoons of salted butter & topped with small salmon fillet (125gm. / 4.4 oz.) cooked in one tbsp. of coconut oil or butter along with pesto (homemade Red Pesto or Paleo Avocado Pesto) (639 kcal, 79% fat).
- Daily Total values: Total carbohydrates: 14.9 gm., Fibre: 8.7 gm., Net carbohydrates: 6.3 gm., Protein: 35.6 gm., Fats: 114 gm., Calories: 1184 kcal, Magnesium: 309 mg (76% RDA), Potassium: 1342 mg (66% EMR), 87% of calories obtained from fat
- Keto ultimate Coffee (474 kcal, 86% fat)
- Salmon and Avocado salad:60gm. / 2 oz. cooked or smoked salmon with 60gm. / 2 oz. cream cheese, 1 tablespoon mayo (home-made) & 1 tablespoon properly chopped chives or spring onion on avocado(200gm. / 7.1 oz.) with salt seasoning (526 kcal, 82 % fats)
- Daily Total values:Total carbohydrates: 22.7gm., Fibre: 14.9 gm., Net carbohydrates: 9.8 gm., Proteins: 32.3 gm., Fats: 103 gm.,Calories: 1113 kcal, Magnesium: 289 mg. (72% RDA), Potassium: 1553 mg. (79% EMR), 84% of calories obtained from fat.
- Simple and Delicious Chocolate Mousse-use whipped cream or soured cream (435 kcal, 89% fat),coconut milk.
- 30 gm. of macadamia nuts (203kcal, 93% fat)
- VeganKeto “Zoodles”(449 kcal, 86% fat)
- Daily Total values:Total carbohydrates: 38.4 gm., Fibre: 20.4 gm., Net carbohydrates: 17.8 gm.,Proteins: 14 gm., Fats: 108 gm., Calories: 1103 kcal, Magnesium: 192 mg. (51% RDA), Potassium: 1928 mg (95% EMR),88% of calories are obtained from fats.
- Cream cheese and Salmon parcels (from M&S) with half avocado (100gm. / 3.5 oz.) and seasoning of salt.
- Properly cooked meat (170gm. / 6 oz. lamb) with asparagus roasted in butter (1 tablespoon butter, 85 gm. / 3 oz. asparagus), salt.
- One cup of coffee with 2 tablespoon of heavily whipped cream, green tea or herbal tea.
- Daily total values: 1048 kcal, fat – 75% kcal, total carbs – 15.6 gm., fibre 8.5 gm., net carbohydrates 7.1 gm. (3%), protein 58.3 gm. (23%), fats 85.5 gm. (76%), magnesium 198 mg. (51% RDA), potassium 1407 mg. (71% EMR).
- Two eggs fried in one tablespoon of ghee, half avocado (100gm. / 3.5 oz.) with salt seasoning, one medium sausage (gluten-free) from outdoor grazed pork (80gm. / 2.8 oz.)
- Omelettemade from two eggs fried in 1 tablespoon of ghee with 150gm. / 5.3 oz. properly cooked lamb & half avocado (100gm. / 3.5 oz.) with salt seasoning.
- One cup of coffee with 2 tablespoon of heavily whipped cream, green tea or herbal tea.
- Daily Total values:1056 kcal, 82% kcal obtained from fats, total carbohydrates 15.3 gm., fibre 10.4 gm., net carbohydrates 9 gm. (2%), proteins 44 gm. (17%), fats 92 gm. (82%), magnesium 207 mg. (68% RDA), potassium 1490 mg (74% EMR).
Meal Plan for 3 days (80% fats):
- Coffee with 2 tablespoon of coconut milk or heavily whipped cream (112 kcal or 96% fat).
- Mexican keto Rice (385 kcal, 74% fat).
- Avocado Stuffed Paleo (633 kcal, 78% fat).
- Daily Total values: Total carbohydrates: 31.4gm., Fibre: 17.8 gm., 12.7 gm. net carbohydrates, 45.6 gm. proteins,95.1 gm. Fats, 1132 kcal Calories, 259 mg. Magnesium: (65% RDA), 2368mg Potassium: (118% EMR), calories obtained from fats: 79% .
- 30 gm. / 1 oz. almonds (raw or roasted) 172 kcal, 78% fats.
- Keto All Day Breakfast (489 kcal, 78% fat).
- Soutzoukakia aka Greek Paleo Meatballs (539 kcal, 72% fat).
- Daily Total values – Calories: 1200 kcal, Total carbohydrates: 34.9 gm., Fibre: 17.8 gm., Net carbohydrates: 16.6 gm., Proteins: 54.6 gm., Fats: 97 gm., Potassium: 2604 mg (130% EMR), Magnesium: 225 mg (52% RDA), 74% of calories are obtained from fats.
- Coffee with 2 tablespoon of coconut milk or heavily whipped cream (112 kcal or 96% fat).
- Bacon Hash and Brussels Sprout (400 kcal, 72% fat).
- Simple Beef Ragù along with “Zoodles” (645 kcal, 73% fat).
- Daily Total values – Calories: 1157 kcal, Total carbohydrates: 20.6 gm., Fibre: 7.2 gm., Net carbohydrates: 13.4 gm., Fat: 95 gm., Proteins: 58.1 gm., Magnesium: (61% RDA) 241 mg, Potassium: (109% EMR) 2190 mg, 75% of calories are obtained from fats.
What to do if you Feel Hungry?
Well, fats are calorie rich. But initially when you’ll eat 900 to 1100 calories from fats, you will realize that the food volume is less and your hunger is not satiated.But that’s a normal thing in any kind of fasting.
If you haven’t ever tried to follow a ketogenic diet, then steer away from the fat fasting diet. It will leave you feeling tired and hungry and in the worst case, you may suffer from keto flu symptoms.
Make sure that your body is properly hydrated, drink plenty of water. Drink coffee and tea and if it’s possible, try to avoid all types of sweetners (including low carbs). Consuming low carb sweeteners can make people crave for food.
If you are one of those “sweet tooth” people, then try to avoid consuming any sweet fat bombs during fat fasting.Fat fasting diet is much better than any other type of fasting.
You can either eat 4-6 small meals a day (most people find this easier) or you can eat 1-2 regular whole meals. Just make sure that you don’t exceed the calorie intake limit.
Talking about the amount of fats and proteins to be consumed per day, it depends upon you. If your diet delivers you less than eighty percent of fats, then just make sure that the remaining requirement is met by proteins and not by carbohydrates.
Is the Weight Loss Temporary?
Once you are done with the fat fasting diet, you can switch back to your previous food eating lifestyle (whole foods, low carbs). Just don’t think that you won’t gain any weight.
You will surely gain some weight back, but you will easily weigh few pounds less. And to be more specific, the weight gain we are talking about doesn’t surely mean that it will be body fat. It can be muscle mass.
The weight loss you experience is because of the loss of water and your digestive system being empty. You will lose around four to five pounds on a 3 day fast and of which forty to fifty percent will be gained back. Similarly, you may lose upto six to ten pounds on a 5 day fast and out of which again forty to fifty percent will be gained back.
The amount of fat loss depends totally upon your current body fat percent and weight. But in usual cases, people who are obese (higher body fat and more weight) lose more pounds and body fat as compared to those with few pounds.
Is Fat Fasting Possible Without Dairy?
Yes, it is. You can use creamy coconut milk / coconut milk as an alternative for cream, ghee and cheese or coconut oil and lard instead of butter. In some of the above mentioned recipes, you can swap the cream cheese with mayonnaise.
Though, you can use dairy but we don’t recommend it. Instead you can include micronutrient rich foods in your diet such as nuts, avocado, spinach, eggs etc.
Can Everybody Follow Fat Fasting Diet?
As we have mentioned it earlier, fat fasting diet should be specifically followed by the people who have hit the weight loss plateau and by those who are already on a ketogenic diet but not losing any weight.
If you try to follow the fat fasting diet without being used to any previous high fat low carbohydrate diet, then you will surely make your life hard. Before you start following the fat fast diet, just make sure that you have followed the low carb high fat diet for atleast a month.
Also, you need to remember that fat fast diet is a hardcore pro diet program. It is extreme. Just to be on a safe side, you should consult your medical supervisor before starting it.
In case if you suffer from any medical conditions like diabetes, it is even more important to talk with your doctor beforehand. It is easily understandable that with any kind of dietary changes, you need to adjust your medical doses too.
This suggestion is applicable to all food eating lifestyle changes and especially if you are going to start following a LCHF (Low carb, high fat) diet which is more different and difficult than to what most of the people are used to (the standard recommended dietary guidelines) .
In case if you are hypoglycemic (have low blood sugar), then you need to quit your irregular eating habit and eat 5-6 small scheduled meals a day (Atkins traditional approach).
Is it Safe to do Fat Fast for More than Five Days?
Although several studies conducted by researchers like Benoit, pawan and keckwick showed no possible negative side effects even on a ten days fat fast, but the results cannot be trusted as the studies had many flaws.
One of the main reasons you shouldn’t do a longer fat fast is that it will increase the risk of developing vitamins, minerals and nutrients deficiencies along with decreasing muscle mass. As they say, precaution is the best cure, we suggest you to not follow the fat fasting diet for more than 5 days (recommended by Dr Atkins too).
On the other side, there are some resources that claim that there is no danger in following a longer fat fast, so the decision solely depends on you.
Should you Eat few Regular Meals or Many Small Meals?
The core fat fast diet mentioned in the new revolution diet (Dr Atkins book) suggests that you should eat 5-6 small meals a day with each of their calorific value been between 200 to 250 kcal. However, what we know is, you can skip eating regular small meals once you get adapted to the ketogenic diet.
And as a matter of fact, people find it much easier to eat one or two regular meals (500-600 kcal each) instead of eating many small meals. If you are adapted to IF (Intermittent fasting), then you won’t face any problem in eating 1 or 2 meals. Intermittent fasting is just another name for eating one to two meals a day.
When Should you Consider to do a Fat Fast?
Below are some rules for knowing when to to do the fat fast:
- If you have already switched to a ketogenic diet. If your body is not adapted to the keto diet, then it will be challenging for you. If you decide to do fat fast, then at first you need to follow a keto diet for around three to four weeks. Also, make sure that you use this fat fasting method only if you have reached the weight reduction plateau. You can begin following the keto diet by finding a good weekly plan from online resources.
- If there’s some reason your weight loss is stalling from more than two to three weeks and you have ruled out all the possible reasons. Be sure that you have analyzed your keto ratio for ruling out the most common reasons for weight loss stalling such as inadequate protein intake, lots of carbs, calories or fats in your diet. You can also try intermittent fasting in such cases.
- If you were not able to control yourself and had a Cheat day but now you want to jump back into the same wagon. You can do fat fasting and your results won’t be much affected. Or else you can just keep on munching low carbohydrate, healthy foods after your big Cheat day rather than surprising your body with such reduced restricted calories.
Once you are adapted to a ketogenic diet and you start following the fat fasting, then the levels of ketones in your body is likely to get high ( usually as high as 3.3 mM). As most of the energy requirement (not more than 1100 to 1200 kcal) is fulfilled by fats, your body enters the state of lipolysis for using fat stores as primary energy.
Also, another important thing to mention is, there have been some new studies conducted recently which indicates that in terms of muscle sparing and weight loss, our usual fat fast (90% calories from fats) does not have more significant benefits than a high protein, low fat fast.
However, it doesn’t mean that our usual fat fast is of no use. It just means that you may achieve better or same results, by consuming little more protein. As proteins are a very nourishing macronutrient, it will help us in keeping our hunger at bay on fasting days.
Here is a simple calculation:
The sufficient amount of protein from 1100 calories for a normal adult is between 15 to 20% (it can be even more for physically active people like athletes and those with lean mass and low body fat).
As you will be consuming around 5% or little fewer calories from carbohydrates on a fast fasting diet, you will be having nearly 75 to 80% of calories delivered from fats. So there’s not really a big difference between LCHF and LCHP.
The 1950’s and 1960’s studies of benoit, pawan and kekwick indicate that a fat fasting diet is great for losing fats while preserving muscle mass (comparison was made between three diets- 1000 calorie diet with 90 percent fats vs 1000 calorie diet with 90 percent carbs vs 1000 calorie diet with 90 percent proteins).
In one of the 1965’s study, Dr. Benoit compared the results of obese subjects by asking them to do a complete fast and fat fast. Surprisingly, subjects who followed a fat fasting diet had lost 2 times as much fat as compared to the subjects who followed a complete fast. Moreover, those who followed complete fast lost less body fats and more muscle mass.
In later careful analysis of the study, some of the professionals pointed out that the subjects might have undergone a lot of energy expenditure for reaching such amazing weight loss results.
While benoit’s results appear to be overrated, pawan and kekwick accepted the fact that their study was not under proper control and their subjects may have cheated.
Here is an extract of the analysis of studies from 2007 on low carbohydrate diet’s protein sparing effects:” The results of short duration studies cannot be used in long duration situations because of the adapation of metabolism to long term changes in diet.
Although we need some more long duration studies before we reach the conclusion, it is seen, from many literature studies, that a VLCARB is nothing but a protection against catabolism of muscle protein during energy limitations, with an exception that it has sufficient amount of proteins.
Also, let this thing sink into your mind- Calorie restriction for a long period of time with insufficient amount of protein can cause loss of muscle mass, decreased body mass index and can lead to host of nutritional deficiencies.
And that is why we don’t suggest you to do the fat fasting more five days. It is also very important to mention that not a single study looks like taking fat adaption or ketogenic adaption into consideration.
Our bodies work differently as in the fat adapted or sugar burners and the most logical conclusion that can be derived from this would be that people who are fat adapted undergo less muscle mass loss during fat fasting.
Take home message:
The fat fasting method is a great way to shed those unwanted extra pounds with a minimum risk of muscle loss. Though it’s not a walk in the garden but it’s not the peak of Everest, either. Also, its worth to mention that fats aren’t our enemies (well, at least the good fats) as there has always been this old wives’ tale – Consuming fats will make you fat.
No, it won’t. And that is why we suggest you to follow a diet rich in good fats. If this fat fasting meal plan helped you, please share!