The fat fast is a type of fasting that makes individuals consume around 1000 to 1200 calories per day. Eighty to ninety percent of the said calories will come exclusively from fats. This fasting program should only be done within two (2) to four(4) days. Ideally, it should never exceed more than five (5) days. The 1,000 to 1,200 calorie intake should also be consumed through food items broken down into four (4) to five (5) meals. Each meal must contain around 200-250 calories per meal.
Fat Fasting: An Overview
The fat fast is a diet or fasting program pioneered by Dr. Atkins in his new diet revolution. Fat fast was developed for people who are metabolically resistant and having troubles with weight loss. It was also designed to be used specifically for the following two (2) scenarios only:
- Hurdling a two (2) week plateau in terms of weight loss and dieting
- Helping your body achieve ketosis to start up a ketogenic diet or right after a cheat day
How does the fat fast work?
Fat fasting works because it relies on lipolysis. Lipolysis is the breakdown of fats and its conversion of these triglycerides into glycerol and free fatty acids. This is an important action of fat fasting. The said fatty acids are then utilized by the liver to produce the ketones used by the body as fuel.
Limiting a person’s diet to fats alone can help that individual deplete their excess glycogen faster. It forces the body to go through its stored fats for its much-needed fuel. Lipolysis will not happen on a regular diet due to the amount of glucose being consumed.
However, as fat fasting will make the individual consume around 80% to 90% fat out of the total calories consumed, there will be no excess protein or glucose to burn, hence the more efficient and guaranteed occurrence of lipolysis within the body.
What are some things you can eat on a fat fast?
For fat fasting, anything goes in terms of what can be eaten. It is important to just ensure that the food items consumed should be composed of around 80% to 90% fats. Calories should be kept low and the fat intake very high. It is best to go for foods that are mostly complete fats such as avocados, macadamia nuts, and cream cheese.
The fat fast can also have some meat mixed in. But, since meat also contains protein, meat should be used conscientiously and sparingly. Some meats to consider would be chicken, tuna, bacon, and prosciutto. Aside from their fat content, they can actually add a layer of flavor to an otherwise bland meal.
One can see that the fat fast does include some high-fat food items and therein lies the reason behind its short timeframe for implementation. Eating high-fat foods over an extended period of time can have detrimental health effects.
However, doing the fat fasting for just a set number of days can yield excellent health benefits. A careful look at the foods one can eat during fat fasting and the interval of the implementation of the fat fast itself are both crucial for success.
Some Health Benefits of Fasting
Fat fasting and fasting, in general, has a lot of health benefits. The added benefit of fat fasting, however, is that it can be a quick fix or boost to the body’s metabolic functions and capabilities. Below are some of the health benefits of fasting:
Fasting can promote blood sugar control
Those at risk of diabetes may benefit from the blood sugar control gained from fasting. Research shows that alternate fasting, such as the fat fast, can limit calorie intake and ultimately reduce insulin resistance of the body. Fasting can help individuals control and manage their blood sugar.
Fasting can help the body fight inflammation
Chronic inflammation can adversely affect an individual’s overall health. Evidence suggests that fasting can help lessen inflammation and enhance one’s health. It has even been observed that low-calorie diets, close to what fasting does in terms of caloric intake, can greatly reduce inflammation and even treat sclerosis and chronic inflammatory condition.
Fasting can help improve heart function, blood pressure, and cholesterol levels
Fat fasting may recommend consuming mostly fats but this will also translate to more fats being burned by the body instead of glucose. This more efficient burning of fats can then help improve heart health, lower blood pressure and cholesterol levels.
Fasting can help improve brain function and prevent neurodegenerative disorders
Another health benefit of fasting is that it may improve brain function. It can also prevent certain neurodegenerative disorders such as Alzheimer’s and Parkinson’ disease.
Fasting can aid the body in losing weight and enhancing metabolism.
Fasting has been shown to help the body in losing weight and increase its metabolic functions. Short term fasting can promote the production of norepinephrine, which is neurotransmitter responsible for promoting weight loss. In fact, it has been suggested that fasting is better than total lowered calorie intake in the long run as fasting can dramatically increase weight loss while at the same time preserving muscle.
Fasting can delay the signs of aging and enhance a person’s longevity
Studies conducted in animals under controlled laboratory conditions have shown that fasting may have some life-extending and aging fighting properties. However, additional studies are needed to further confirm the said observations.
Fasting may help in the fight against cancer
Evidence suggests that alternate fasting can help prevent the formation of tumors. Some studies also showed that fasting can be as effective as chemotherapy in slowing down the growth and development of certain tumors.
Fasting has a lot of health benefits and individuals who want to experience a “jump start” to their ketogenic diet or ketosis may look into fat fasting to get results. However, fat fasting can be an exceedingly nuanced form of fasting and careful planning and consultations with a health professional prior to actual fasting can help individuals gain a better chance of succeeding in terms of health and weight goals.