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CRAIG on December 1, 2013

Using the Fat Fasting Technique

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The fat fast is a technique brought by Dr. Atkins New Diet Revolution used by people who
are metabolically resistant and have trouble with their induction. Let me rst say that fat
fasting should be used in 2 situations and 2 situations only:
Breaking through a 2 week or longer plateau.
Inducing yourself into ketosis quicker, whether you are just starting keto or
you had a cheat day.

If youre the type of person that loses weight easily and you are NOT hitting a plateau, then
fat fasting should NOT be used. It can be potentially dangerous for someone that is not
metabolically resistant, or for someone that is not on a plateau.
You should not fat fast consistently. Like I said, it is only for people starting a ketogenic diet
and want to be inducted into ketosis faster, or for people that are on a long (2 weeks or
more) plateau.

Understanding the Fat Fast

The lack of carbohydrates and protein will allow your body to depreciate your glycogen
stores quicker, also allowing your body to go after the fat stores, like we want it to, to use as
fuel.
Fat fasting will force the body to undergo lipolysis, so that it burns up fat that is stored in the
body.
Lipolysis is 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.
Why is this important? Well fatty acids are used by the liver to create small amounts of
ketone bodies, and used as fuel.

Lipolysis cannot happen if there is a signicant amount of glucose coming in, but since 80%
90% of what you will be eating are fats, you dont need to worry about excess protein or
carbs converting into glucose.

What the Fat Fast Is

So, what exactly is a fat fast? Its eating between 1000 and 1200 calories a day, where
between 80% and 90% of your calories come from fat, and fat alone. You break these
1000-1200 calories into 4 or 5 meals a day, eating in blocks of 200-250 calories per meal.
It is normally done for 2-4 days, but is never recommended to go for more than 5 days.
Going longer than this will start to put your body in a real starvation mode and your
muscle mass will be metabolized as energy the exact opposite of what you want.
Hungry? You most likely will be at rst, but once your body starts adapting to the way you
are eating, you will notice a drop in your hunger. This is because you will be eating your
meals in frequent intervals with high amounts of fat, which increases satiety levels.

If youre doing a fat fast, I recommend doing a 3 day fast. This normally drops about 5-8
pounds of body fat and water weight. When you enter back into a normal diet, expect to
put back 2-3 pounds of that weight.

What to Eat

So lets get to it. What should you be eating? Well thats up to you. Theres not all that much
choice you have, as you have to keep the calories relatively low and the fat very high. Here
are some options for single meals:
1 Oz. Macadamia Nuts
Macadamia Nut Butter with 2 Oz. Cream Cheese
1 Oz. Chicken with 2 Tbsp. Mayonnaise

2 Egg Yolks with 1 Tbsp. Mayonnaise

1 Cup Coee with Cup Heavy Cream
4 Slices bacon (be careful with this, as it dwindles under 80% calories
from fat)

Cup Heavy Cream whipped with Da Vinci Flavored Syrup

2 Oz. Sour Cream with Cup Cucumber
Serving of Sugar-free Jell-O with Cup Whipped Cream
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. Chicken, Tuna,
Turkey, Bacon, Prosciutto, etc. will be a nice addition to get a bit of protein in your system.

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Making It Easy
If youre unlike me and just love cream cheese, then you can snack on a full 8 Oz. block of
cream cheese for the day along with a cup of coee with 2 Tbsp. coconut oil in the
morning.
A block of cream cheese with a bulletproof coee is one of the best ways to do a fat fast, as it
is:

1020 Calories
97g fat (86% calories from fat for the day)
8g Carbs (3% calories from carbs for the day)
16g Protein (6% calories from protein for the day)
Easy one of the most important factors.

Drawbacks
The drawbacks are more of a personal note from me. I just want to be sure to reiterate that
a fat fast can be potentially dangerous if you are not at a weight stall. Again, ONLY do a fat
fast if you are looking to be induced into ketosis faster, or if you are at a long-term weight
loss plateau of 2 weeks or longer.

Turn your body into a

FAT BURNING MACHINE

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258Comments

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Jointhediscussion
jo2yearsago

WhyaremacadamianutsallowedonthefatfastandnotoninductionphaseofAtkins?
Anyclue?
10

Reply Share
Craig>jo2yearsago

Craig>jo2yearsago

I'mnot100%familiarwiththeAtkinsinductionphilosophy,butmyguessisthat
theydisallowallnuts.Thisis(I'mguessing)normallybecausepeopleovereaton
nuts,andfinditdifficulttoportionthem.Nutscanalsocausestallsinmanypeople
ifthey'reovereatenon,sothatismymainassumptiononwhy.
6

Reply Share

Mumsies2yearsago

ThursdayMFPTotals.Iwasdeliberatelyraisingcaloriesviamorefat.
1,594cal
5carbs(3net)
42protein
157fat
2fiber
1,626sodium
IfyouwanttoseewhatIateIcansendthat,too.
11

Reply Share

someone1222yearsago

Idontknowwhatyoumeanbybecarefulwithbacon
4

Reply Share
craig@ruled.me

Mod >someone122 2yearsago

Duringafatfastyouwanttokeepyourfatpercentagesveryhigh,sobaconcan
offsetthefatwithprotein.
1

Reply Share
StacyS.Stracener>craig@ruled.me5monthsago

I'veintermittentlyappliedacarbfreedietforatleast15years.Thisbeing
everyyearortwotoburnoffstubborncellulite(exerciseisimportant).It
normallytook5daysformetogetintodeepketosisperketosissticks

measuring.
However,yourformulaforgettingintoquickketosisisamazing!My
husbandandIgotintodeepketosiswithintwodays,Icouldnotfind
macadamianuts(allwerehoneycoated)yetthefatratiowasthesame
withBrazilnuts.I'msogladIfoundyoursite!
After5daysI'maddingcarbsagain,becauseI'mlosingtoomuch(Iwas
mainlysupportinghusband'seffortsIwentfrom112to102.Mymaingoal
wastoaddresscellulite.FYIIexercisealot,buthubbytheprogrammer
doesnot).BTWweareeatingbaconandalotofheavyribeyesteaks,I
simplyboughtveryfattybacon,andwellmarbledsteaks.Hubbywasat
186witha39inchwaistat5'9".Hisweightisdownby7poundsandhis
waistisat36ratherremarkableinsuchashorttime.ThanksagainI
havealreadysentalinktootherswhocanbenefitfromyoursite.
3

Reply Share
craig@ruled.me

Mod >StacyS.Stracener 4monthsago

Awesometoyearandyes,Ilovebrazilnutstoo,they'rejusthard
formetofindusually(comparedtosalted/roastedmacadamias).

Reply Share
Diana2yearsago

Ihad2glassesofwinefewdaysagoanditkickedmeofketo,nowithasbeenfewdays
andIamIcravingsugaryfoodsandIamsnakingtoomuch.Ilovecreamcheeseand
coconutoil,soIwillgivefatfasttomorrowatry.
3

Reply Share
craig@ruled.me

Mod >Diana 2yearsago

SoundsgoodDiana.Ifyoudrinkwine,trytoaimforthedryredwineordrywhite
winetypicallyhas<5gcarbsperglass.

Reply Share

 Reply Share
Avatar Thiscommentwasdeleted.
IBikeNYC>Guest4monthsago

Iam57andwasfatallmylife.
In2011Igotseriousaboutchangingthatandstartedfollowingalowcarbwayof
eating.Thatwasn'tnewtome,butthefatfastwasI'veusedittwoorthreetimes
overthepastsixmonths.
Itookoffthirtyfivepercentofmybodyweight(70pounds)inabouttwoyearsand
havemaintainedthatsincethen.Ihaveanothertentogo.
2

Reply Share
craig@ruled.me

Mod >IBikeNYC 4monthsago

Awesometohearandfantasticprogress,keepitup!
1

Reply Share

craig@ruled.me

Mod >Guest 4monthsago

Sureyoucan,manypostmenopausalwomenhavebeensuccessfulwithketo:)
YoucangetstartedbyreadingvariousstarterarticlesonthewebsiteIwould
recommendwiththe"StartHere"onthenavigationmenu.

Reply Share
Avatar Thiscommentwasdeleted.
craig@ruled.me

Mod >Guest 4monthsago

Letmeknowhowit'sgoing!:)
1

Reply Share

Avatar Thiscommentwasdeleted.
craig@ruled.me

Mod >Guest 4monthsago

Soundsgood:D

Reply Share
AmandaReedayearago

I'vebeenstuckforweeks,just23lbsshyofmy100lbslostmark.
BeeneatingLCHFforayearnow,aimingtostayinketosisthewholetime.Hopethis
getsmemovingagain.
1

Reply Share
craig@ruled.me

Mod >AmandaReed ayearago

Hopeitdidyouwell!

Reply Share
Avatar Thiscommentwasdeleted.
Craig>Guest3yearsago

Tami,
Withfatfastingyouwanttotakeinmostlyfats(asyousaid8090%).Usuallyto
getthathighthere'sonlyafewfoodsyoucaneat(creamcheese,whippedcream,
macadamianuts).Sowhatevertheothermacrosaredoesn'tmatterthatmuch.
Youobviouslyshouldgoaslowcarbasyoucan,butwiththeamountofcalories,
andtheamountofcaloriescomingfromfatit'sprettyhardtogooveryourdaily
valuesforbothcarbsandprotein.

Reply Share

 Reply Share
tamiz>Craig3yearsago

thankyouforthefeedback!

Reply Share
Craig>tamiz3yearsago

NoproblemTami!

Reply Share
KaitlynEvesamonthago

Hello,I'vebeenonKETOfor179days(almost7months)..down57.2lbs.Problemsis
thatsincetheendofMayI'vebeenloosingverylittleandinthepast3weeks..lost
nothing.Ihaven'tgainedbutI'mmostdiscouraged.I'mnowat226,Istickverycloseto
mymacros.IwastoldtocarbuponedaysoIateapileofstrawberries..thenfoundout
thatIshouldn'thavebecausefruitstoresintheliverandIhaveafattyliver.OMG!!!I'm
worriedaboutdoing3daysofentirefatasIhaveissueswithelimination..creamcheese
especially..eventhoughIloveit.Wouldappreciatehearingback,thxsomuch..I'mso
gladIcameacrossyourblog,ty~k

Reply Share
craig@ruled.me

Mod >KaitlynEves amonthago

Asmallamountofexerciseonanemptystomachinthemorning+strictketoisall
youneed.Trythisfor2weeksandseehowyoudo:)

Reply Share
TrishRicksamonthago

Whenyoudothefatfastareyouactuallygoingintoketosisoristhemeasurementof
ketonesskewedbecausethehighamountsoffat?Whereastheketonesareproduced
fromthebodyburningthefatsyouareingestingaposedtothestoredfator.Yourbody?I
don'tknownifIaskedthatcorrectlyorifmyquestionisclearifnotpleaseletmeknowso

Icanpossiblyrewordittogetananswertomyconcern.

Reply Share
craig@ruled.me

Mod >TrishRicks amonthago

Youdoactuallygointoketosis,it'sjustfasterbecauseyou'redeprivingyourselfof
othernutrients.That'soneofthemainreasonsIdon'tsuggestitformorethan3
days.
1

Reply Share
TrishRicks>craig@ruled.meamonthago

ThankssomuchforthequickreplyCraig!Thanksforreiteratingnomore
than3daysbecauseit'ssuchaneasythingtodoitwouldbeeasytodoit
longerthanyoushould!ButIwilldefinitelystopaftertoday!!!Andgotothe
macrosrecommendformyself.

Reply Share
craig@ruled.me

Mod >TrishRicks amonthago

Soundsright:)
1

Reply Share

Laura2monthsago

Isonlythisyoucaneatin3days??

Reply Share
craig@ruled.me

Mod >Laura 2monthsago

Notparticularly,youjustwanttokeepyourfatintakeveryhighforafewdayswith
proteinandcaloriesbeinglow.

Reply Share
Jes25392monthsago

Hi,whiledoingthefatfastiscoldcoffeewithheavycreamacceptable?Idonotwant

Hi,whiledoingthefatfastiscoldcoffeewithheavycreamacceptable?Idonotwant
anythingtooffsetmyresults.Thanks!

Reply Share
craig@ruled.me

Mod >Jes2539 2monthsago

Yepitdefinitelyis.Justmakesureyoumeasuretheamountofcream.

Reply Share
Jes2539>craig@ruled.me2monthsago

Thankyouforthereply!

Reply Share
craig@ruled.me

Mod >Jes2539 amonthago

Surething!

Reply Share
Avatar Thiscommentwasdeleted.
craig@ruled.me

Mod >Guest 2monthsago

Itrytogoaftercreamcheesethathas1gcarbsper1oz.UsuallyOrganicValley
brand,asmostcreamcheesenowadayshas2gcarbsper1oz.

Reply Share
jackie2monthsago

Iwanttostartthefatfast...oneproblemIdonotlikecreamcheeseorcottagecheese....
anysubstitutions?

Reply Share
craig@ruled.me

Mod >jackie 2monthsago

Youcouldmakefatbombsthere'sabunchofrecipestouseonthesite:)

Youcouldmakefatbombsthere'sabunchofrecipestouseonthesite:)

Reply Share
Gramgram32monthsago

Ihavebeenontheketodietfor7days.3daysagoIstarteddoingtheketoproofcoffeein
themorningandthennoteatinguntilabout2p.m.Iamstillnotinketosis.Isthere
somethingthatIcandotostartthisthankyou.Iameatingaverysmallamountofcarbs
andproteinsoI'mdoingtheratioasrecommended.Thankyou

Reply Share
craig@ruled.me

Mod >Gramgram3 2monthsago

I'dsuggestusingtheketocalculatortomakesurethatyourmacrosareonpoint.
Trackforafewweeksandaslongasyou'reeatingproperly,youshouldbein
keotsiswithin5days.

Reply Share
foxymoron3monthsago

Icannotbelieveit!IhadmanyyummytreatsOnSaturday5/22.Startedmyfatfaston
Sundayevening,andbyMondaymorningKETOSIS!ThankyousomuchCraig,forall
yourhardworkandtheGREATrecipes,adviceandencouragement!

Reply Share
craig@ruled.me

Mod >foxymoron 2monthsago

Reallyawesometohear.Sorryittookmesolongtogetback(wasinthemiddle
ofamove),butIhopeeverythingisstillgoingwell!

Reply Share
Shane3monthsago

Carbsshouldbeskippedaltogetherandtheemphasisofkeepingproteinlowisbecause
it'sbreaksdownintoaminoacids(ofcourse)butthenasmuchashalfcanbeconverted
toglucose.Thinkaboutthis,ifyoueatthefrequentmealsassuggestedyourbodyis

gettingitsenergyfromfoodandnotyourstoredadiposetissue.Besttoeatwithinan8
hourperiodandevenbettertogetdownto2mealsskippingtheonemealthat'seasiest
foryou.Thestarvationmodeishogwash,atotalmyth,ittakesmonthsforthattohappen,
aswellasanymarkedatrophy.Youcanalsoslowthatprocessdownwithresistance
trainingofanykind.

Reply Share
ConnieSchlimm4monthsago

First,Lovethissite.Veryimpressive.Lookingforwardtotryingoutyourrecipes.Ihave
downloadedallthematerialandwillbeprintingandstudyingittopreparefornextweek.
The30daymenubreaksthecaloriecounttoabout1600averagecaloriesaday.I
thoughtIwouldposemyquestionandseeifyouhadanyfeedbackasIamsurethisisa
commonquestionpeoplelikemehave.1600caloriesisabovetherecommendationthatI
shouldbeeating.Doyouhaveanopiniononmethodstocut200caloriesaday.Would
cuttingitfrom1meal(maybebreakfast)beanytypeofissueorshouldIattemptto
reduceitby67caloriespermeal.

Reply Share
craig@ruled.me

Mod >ConnieSchlimm 4monthsago

HeyConniehaveyouusedtheKetoCalculatoronthewebsitefirsttomakesure
whatyourcalorierequirementsare?Ifso,whatwastheexactnumber?There'sa
numberofwaystoreducecalories(mainlyusingabitlessoil).

Reply Share
FalynnDraper4monthsago

Helloandawesomework!AmIallowedtosubstitutealldairywithcoconutproductslike
milkandoil?Thankssomuchforyourhardworkandthanks!

Reply Share
craig@ruled.me

Mod >FalynnDraper 4monthsago

Fortheoilitwouldbefine,thoughyouwouldneedlessinweightsincecoconutoil

Fortheoilitwouldbefine,thoughyouwouldneedlessinweightsincecoconutoil
isapurefat.Forthecoconutmilk,ifyoumeanfromthecanjustbecareful.The
carbsaddupquickly.

Reply Share
FalynnDraper4monthsago

Helloandyourawesome!CanIsubstituteallbutterandbaconfatwithcoconutoil?Also
whataboutcreamwithcoconutmilk?Thanksforyourhardwork!

Reply Share
craig@ruled.me

Mod >FalynnDraper 4monthsago

IthinkIansweredasecondagobutfeelfreetodothat.Justbecarefulwiththe
coconutmilkasitcanaddupincarbsquickly:)

Reply Share
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12commentsayearago

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Avatarcraig@ruled.meNutritionalcholesterol
generallygetsusedprettyquicksoI
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Avatarcraig@ruled.meAwesome!


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