Having drifted slightly from my routine ketogenic diet during my holiday and then struggling to get back into the swing of things, I decided to do a keto fat fast for 3 days to give my mind and body a kick start back to ketosis. I always feel so much healthier when I’m in ketosis, my IBS settles down and I no longer suffer from fatigue and the dreaded stomach bloating.
I’m not a qualified practitioner so would not encourage anyone to do this unless they had done their own research on the internet and checked with their doctor if necessary before-hand. I thought I’d just let you know a little bit about the keto fat fast and what it involves.
The keto fat fast is usually recommended only for those who are already used to a ketogenic or low carb diet and have perhaps hit a weight loss plateau or have “gone off the rails” slightly and need to reign it back in again. It can be a good way to get quickly into ketosis if you are looking at following a ketogenic or Atkins-style diet. It should not be done for more than 3 to 5 days though as you run the risk of getting into starvation mode, losing muscle and becoming deficient in essential nutrients.
During a keto fat fast you need to stick to between 1000 and 1200 calories per day. This is achieved by splitting your food into the ratios as shown in the chart on the left. 75% of your calorie intake should be from fat, 20% from protein and the remaining 5% from carbohydrate.
There are, as always, some foods which are better than others for achieving these ratios and helping you to feel fuller for longer. It is not for the faint-hearted though as it is fairly restrictive. It is also not advisable to do any strenuous exercise during this time. It’s up to you how you tackle the meals – you could perhaps miss breakfast, you could have 4-5 small meals during the day or you could save your calories for 1 or 2 larger meals. It really is personal choice as you may need to fit this in around work, family meals etc.
To make life very simple, it’s definitely advisable to use My Fitness Pal to record all your entries. By weighing out and scanning your food you can quickly see how many calories you are consuming and track the ratios so that you can adjust these throughout the day as necessary.
Below is a list of foods recommended for a keto fat fast that I would normally use:
- Macadamia nuts
- Full fat cream cheese
- Full fat mayonnaise
- Double cream (heavy cream)
- Sour cream
- Grass-fed butter
- Sugar-free jelly (you might need a treat!)
It’s not as bad as it sounds, you can actually come up with some quite inventive meals with the above list. Cream cheese pancakes and omelettes are very good choices. Just remember to be honest and weigh the foods or you may end up eating more than you think.
Most importantly, drink plenty of water to keep yourself hydrated. You can of course drink as much black tea, black coffee or herbal tea as you like. Sugar-free jelly is a great treat for the evening with a little double cream.
I did my keto fat fast for three days on 1200 calories per day and my total weight loss was 2.2 kg. I am now following my ketogenic diet as normal using the ratios as above but have increased my calorie intake and list of foods.