This is why it is not recommended nor sustainable for long-term dieting. However, as with other highly restrictive weight loss approaches, the fat fast can come with a few downsides as well. Whether you are transitioning into ketosis or trying to achieve deeper levels of ketosis, fat fasting is one of the fastest ways to do this. To learn more about how to bust through plateaus on keto, follow this link. ![]() If you have been experiencing a weight loss stall for two weeks or longer, following a fat fast may be an effective strategy. Breaking through weight loss plateaus.The combination of carb and calorie restriction usually leads to a weight loss of 1-2 pounds per day (of body fat + water weight). This is because it requires you to restrict calories, carbs, and protein to lower levels than you would with a long-term ketogenic approach.īy eating in this way for a few days, you can speed up the pace of experiencing the benefits of keto, including: The fat fasting technique is essentially an accelerated version of the keto diet. Should You Do a Fat Fast? The Potential Benefits When you enter back into a normal diet, expect to put back 2-3 pounds of that weight. This normally drops about 5-8 pounds of body fat and water weight. If you’re doing a fat fast, I recommend doing a 3 day fast. This is because you will be eating your meals in frequent intervals with high amounts of fat, which increases satiety levels. Hungry? You most likely will be at first, but once your body starts adapting to the way you are eating, you will notice a drop in your hunger. Going longer than this will start to put your body in a real “starvation mode” and your muscle mass will begin to be metabolized as energy at a faster rate – the exact opposite of what you want. It is normally done for 2-4 days but is never recommended to go for more than 5 days. You break these 1000-1200 calories into 4 or 5 meals a day, eating in blocks of 200-250 calories per meal. So, what exactly is a fat fast? It’s eating between 10 calories a day, where between 80% and 90% of your calories come from fat, and fat alone. Lipolysis cannot happen if there is a significant amount of glucose coming in, but since 80% – 90% of what you will be eating are fats, you don’t need to worry about excess protein or carbs converting into glucose. ![]() Why is this important? Well, fatty acids are used by the liver to create small amounts of ketone bodies and used as fuel. The longer you fast, the more of these free fatty acids will be released. Lipolysis is a process involved in the breakdown of fats, converting triglycerides into glycerol and free fatty acids. 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.įat fasting will force the body to undergo lipolysis so that it burns up fat that is stored in the body. 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. To be clear: You should not fat fast consistently. It is also not recommended when you are very slim and don’t have significant fat stores. It is important to stress that a fat fast should only be followed for a few days maximum as it does not provide sufficient protein and other nutrients.
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