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Old 01-17-2013, 08:01 PM   #1
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Fat Fast for getting into Nutritional Ketosis

I am sorry my post is late.Got sidetracked with kids activities.This is all from various sites.I tend to stay away from the dessert suggestions below.

So what is the Fat Fast? Here are the details:

- 1,000 calories per day
- 90 percent of calories come from dietary fat
- Eat five 200-calories “meals” every 3-4 hours
do this for 3-5 days and progress onto modified fat fast.The calorie counting is there so that weight loss occurs faster.Only very severly resistant people who cannot lose weight any other way should try this.Others please stick to regular LC,or else its dangerous since they lose too fast(as per Dr Atkins)
I have no trouble though as I am known to stall on fat fast too

- 1 ounce macadamia nuts
- Macadamia nut butter with 2 ounces cream cheese
- 1 ounce of tuna or chicken with 2 teaspoons mayonnaise
- 2 ounces sour cream with 2 tablespoons black or red caviar
- Half ounce heavy whipping cream with DaVinci syrup
- 2 ounces pâté
- 2 egg yolks hard-boiled with one tablespoon of mayonnaise

If weight loss begins happening while on the Fat Fast, then you may even progress to a high level of calories to see if you can continue sustaining the weight loss you are experiencing on the 1,000-calorie diet. This version consists of 1,200 calories which enables you to have four meals with 300 calories each.

It’s only 100 more calories, but look at what you can eat on this:

- 2 ounces of beef chuck cooked in two tablespoons of olive oil
- 2 scrambled eggs with two strips of nitrate-free bacon
- 2 tablespoons of full-fat sour cream with a tablespoon DaVinci syrup
- 1/4 cup chicken or tuna with two tablespoons of mayonnaise
- 3 ounces of pâté
- 1 1/2 ounces of macadamia nuts


1/4 cup heavy or whipping cream in a large mug of coffee (I use this to jump start my day and prevent abuse of those near and sometimes dear to me. In the summer I make it the night before and put it in the refrigerator, then pour it over ice. You could also pour it into popsicle molds and freeze it for Coffee Fat Fasticles. Yum!)
4 strips of bacon
Peanut Butter Cream Cheese
1 ounce cream cheese
1 tablespoon sugar free peanut butter
1 tablespoon heavy or whipping cream
10 drops liquid sucralose (or sugar free sweetener of your choice)
1/8 teaspoon ground cinnamon
Blend all ingredients in a small bowl.
Serves 1. Approximately 208 calories.
***Note: If you life this one, make up several servings at one time and stick them into the refrigerator in custard cups for individual servings. That way you only have one cleanup.
2 ounces of cream cheese stuffed in one large celery stalk
1/2 pork rinds with 2 ounces of sour cream
Pork Rinds With Sour Cream Dip (This is not my recipe – Judi (Island Girl) forwarded it to me.)
1/2 ounce plain pork rinds (1/6 of 3-ounce bag)
1/4 cup sour cream
1 tablespoon grated parmesan cheese
Blend parmesan into sour cream and use as dip for pork rinds
Without Parmesan: 164 calories, 8 grams fat (79%)
With Parmesan: 187 calories, 15 grams fat (77%)
2 tablespoons of sugar free peanut butter on an approximately 7 1/2-inch stalk of celery.
1/4 cup heavy or whipping cream, whipped, sweetened with sugar free sweetener, and flavored with vanilla or some other extract.
2 ounces of sour cream on approximately 1/2 cup sliced cucumber
Tuna or chicken salad with triple the usually amount of mayonnaise
I cook the bejeebers out of a whole chicken in the crockpot until the meat is literally falling off the bones, then shred the meat and save it for chicken salad or for soups. I strain the broth carefully (watch for small bones!) and freeze it.
I will usually reuse the broth to cook more than one chicken, which results in a superb, flavorful extra-strength broth which is great to sip on if you’re sick.
2 egg yolks mashed up with lots of mayonnaise, salt, and pepper (like you would for deviled eggs), but eaten plain or with a few pork rinds, cucumber slices, or a celery stick
Peanut Butter Pudding (This is Rani Merens‘ recipe.)
2 tablespoons of sour cream
1 teaspoon sugar free peanut butter
Splenda (to taste)
Combine all the ingredients. This thickens up magnificently, and can either be eaten “as is” or partially frozen, but don’t let it get rock hard unless you just want to suck on it.
***Note: If you life this one, make up several servings at one time and stick them into the refrigerator in custard cups for individual servings. That way you only have one cleanup.
1/4 cup heavy or whipping cream in a can of diet soda (any flavor)
1/2 package sugar free Jell-O in 1/2 cup whipped heavy or whipping cream
1/4 cup heavy or whipping cream, whipped, with 1 teaspoon unsweetened cocoa powder and a few drops of liquid sugar free sweetener added (to taste).
***Note: If you life this one, make up several servings at one time and stick them into the refrigerator in custard cups for individual servings. That way you only have one cleanup.
Jell-O Whip (Someone named Chris sent this to me a couple of years ago.)
1 small package sugar free Jell-O (any flavor)
1/2 cup boiling water
4 ice cubes
8 ounces cream cheese, at room temperature and cut into cubes
4 tablespoons heavy or whipping cream
Dissolve the Jell-O completely in the boiling water, then add the ice cubes to cool it down and to thicken it.
When the ice cubes are melted, pour the gelatin mixture in the blender and add the cutup cream cheese. Whirl it around until the ingredients are completely blended. Pour the mixture into a mixing bowl.
Whip the four ounces of cream, then fold it into the cream cheese mixture.
Divide the mixture into 5 equal portions, cover each with plastic wrap, and put them in the refrigerator to chill.
This makes 5 servings, or all the you need for one day of the Fat Fast. Of course, you wouldn’t have to eat all 5 servings in one day. You could alternate them with other food choices.
Fat Fast Cream Cheese Jell-O Chunks (Someone sent me this idea, too, but I’ve misplaced their name).
10 ounces cream cheese, cut into 20 equal squares (Not softened!)
1 small packet sugar free Jell-O, any flavor
Pour the dry gelatin powder into a small bowl or onto a salad plate. Set aside.
Roll the 20 cream cheese squares into balls. Roll each ball in the dry gelatin mixture. Place the coated balls on a plate, cover them with plastic wrap, and put them in the refrigerator until you’re ready to eat them
Each Fat Fast serving is 4 balls.

Fat Fast Mac-and-Cheese
1 packet tofu shirataki, preferably fettuccine width
2 tablespoons heavy cream
1 tablespoon whipped cream cheese
1 1/4 ounces cheddar cheese — shredded
˝ tablespoon coconut oil
Drain and rinse 1 packet of tofu shirataki — I like the fettuccine width or the hard-to-find macaroni version. Put ‘em in a bowl, and nuke them on high for 90 seconds or so. Drain them again. Nuke them again. Drain them again. This should get the excess water out of them.
Add everything else to the bowl, and stir till the cheese melts and you have a smooth sauce. That’s all!
- – - – - – - – - – - – - – - – - – -
1 serving with: 339 Calories; 33g Fat (86.4% calories from fat); 10g Protein; 2g Carbohydrate; trace Dietary Fiber
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Old 01-17-2013, 08:06 PM   #2
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The Silver Cloud diet-Dr Salernos fat fast:

Usual duration is 4 weeks.

Five feedings of 200 calories each containing 90% dietary fat

Sample foods to be consumed on the Salerno Fat Fast
- 1 oz. Macadamia (15 nuts), Brazil (7 nuts), or Walnuts (15 nuts)
- 2 oz. Cream, St. Andre Cheese, or Brie.
- 2.5 oz. Beef (Chuck or Round).
- 3 slices of Fresh Slab Bacon
- 2 Egg yolks mixed with 1 oz. of mayonnaise or mixed with 1/2 a California avocado.
- 2 oz. Sour Cream (not for yeast free diets) mixed with 1 Tbsp. Caviar (This may be served on 3-4 pork rinds).
- 2 Egg yolks mixed with 2 Tbsp. of mayonnaise served on 3-4 pork Rinds.
- 2 oz. chicken, egg, shrimp, salmon, ham or crab mixed with 1 1/2 Tbsp of mayonnaise.
- 1 oz. chicken, egg, shrimp, salmon, ham or crab mixed with 1 tsp. of mayonnaise served in 1/2 a California avocado.
- 2 oz. heavy whipping cream, sweetened with DaVinci syrups. This may be beaten to make a fluffy mousse.

Choose any 5 of the above items to have during the day. The items may be repeated. Space the meals evenly throughout the day. Choose organic/free range produce whenever available. Drink at minimum 8 eight-ounce glasses of filtered water daily.
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Old 01-19-2013, 06:27 AM   #3
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This appeared on Hold the Toast by Dana.
Note that serving size is really small.I love to add veggies on a fat fast and be able to lose.




Swiss “Rice” Casserole Fat Fast Recipe

Author: Dana Carpender
Nutrition Information
Serves: 16
Calories: 167
Fat: 15g (78.9% calories from fat)
Trans fat: 0g
Carbohydrates: 3g
Sugar: 0g
Fiber: 1g
Protein: 6g

This is a great side dish in general; the family will love it. It just happens to fit Fat Fast percentages, so long as you stick to a small portion, and melt a teaspoon of butter over your serving.
Ingredients
˝ whole cauliflower, head – 4 cups cauliflower “rice”
1 cup shredded Swiss cheese
2 tablespoons minced shallot
5 eggs – separated
1 ˝ cups heavy cream
1 teaspoon salt – or Vege-Sal
Ľ teaspoon nutmeg
Ľ teaspoon pepper
1 tablespoon vermouth, optional
ľ cup chopped walnuts
paprika
Instructions
Preheat oven to 350.
Spray an 8×8 baking pan with non-stick cooking spray, or grease it with butter or coconut oil.
Trim the leaves and the very bottom of the stem from your cauliflower, whack the rest into chunks, and run through the shredding blade of your food processor.
Dump your caulirice in a big mixing bowl. Put the work bowl back on the processor, and run your Swiss cheese through it; dump that in with the cauli-rice.
Mince your shallot quite fine – I did this with a knife and cutting board, because really the food processor’s too big for this little job. Add to the caulirice and cheese. Toss everything together till it’s all well-distributed, taking care to break up clumps of cheese shreds.
Swap out the shredding disc for the S-blade, and chop your walnuts to a medium consistency.
You’ll need another two bowls, one narrow and deep for whipping in. Separate your eggs, putting the yolks in one bowl, and the whites in the narrow and deep bowl. Do yourself a favor and separate them into a custard cup, one at a time, in case a yolk breaks. Even a tiny bit of yolk in your whites will keep them from whipping.
Add the cream, salt or vege-sal, nutmeg, and pepper to the yolks, and whisk the whole thing up.
Whip the whites till they’re stiff but not dry.
Now, pour the yolk-and-cream mixture into the cauliflower and cheese. Stir it in well.
Use a rubber scraper to fold the whipped egg whites into the cauliflower mixture. Now dump the whole thing in your prepared 8×8 pan, spreading evenly.
Sprinkle the chopped walnuts evenly over the top. Dust lightly with paprika.
Now bake for 45 minutes. Cut in squares to serve.
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Old 01-19-2013, 08:25 AM   #4
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Wow thanks for all the ideas! I always looking for high fat ideas and eat near fat fast levels all the time accept for the calorie restrictions.
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Old 01-19-2013, 10:10 AM   #5
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I like these ideas
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Old 01-19-2013, 11:57 AM   #6
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Fabulous!!!! Thanks so much lowcarbella!!! I'm going to print this all off! Many many thanks (from many of us I'm sure!)
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Old 01-19-2013, 04:07 PM   #7
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Has any one here ever done any of these? If so how did you do!
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Old 01-19-2013, 04:21 PM   #8
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Originally Posted by portcop01 View Post
Has any one here ever done any of these? If so how did you do!
I've used 2 in the past. Love the macadamia nuts, but not for all days of meals...but use it as one of the meals.

My favorite in the SF jello (I use lime, but orange is good) with cream cheese and HWC...the recipe says 4 TBSP and later it says 4 oz, so I use the 4 oz (1/2 cup) and blend it and put it into 5 little dishes with lids in the refrig. I use them for desserts, snacks, etc. and they are really really tasty!

I did the fat fast with the above 2 items for 3 days...got boring, and I did get into ketosis, but not a high number. The day I backed off and added some protein/veggies it was out of ketosis "just like that".
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Old 01-19-2013, 04:35 PM   #9
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Did you lose weight
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Old 01-20-2013, 08:49 AM   #10
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I love fat fast.

I don't plan any protein on these days just because there is enough attatched to many fats and it is difficult to reach a high % and keep cals a 1k.

I also have found many more FF friendly foods/recipes, that fit my tastes , by perusing Linda Sue's soup and dessert recipes.

I tend to go for the 4 meal plan at 250 cals each....if I go above, say 1100 cals, I call it an NK day, (I tend to overestimate so give myself the 1100 cut off).

FF is a fabulous way to get back on track if one has fallen, and usually start to feel good quickly.

Dana Carpender is coming out w a FF cookbook but if you look around, you'll find your own recipes that will work for you.

Since Xmas I have injoyed FF a day or two each week.

Stick to the numbers and you will lose.....it can jump start a stall.

STICK TO THE NUMBERS!!
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Old 01-20-2013, 09:23 AM   #11
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Jem....great idea to do the fat fast a couple days every week. I never thought of doing that! Thanks!!!!
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Old 02-16-2013, 06:15 PM   #12
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The Fat Fast cookbook is out ...just letting you know.
got my copy just now.
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Old 02-17-2013, 07:20 AM   #13
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I just down loaded it,I knew lots of what is was saying but I did like the book!i think I'll try the fat fast mon- fri then on say-sun do meat and eggs,
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Old 02-21-2013, 06:34 PM   #14
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I just got Dana Carpender's new ebook cookbook for my Kindle, and I plan on starting a Fat Fast next Monday and do it for 3-5 days....no more than that, and see if I can jumpstart my weight-loss. I've been low-carbing for 1 1/2 years and I've been on this stall for a long time...and I still have about 60 lbs. to lose!

I'm so happy to find this new forum on nutritional ketosis! I thought I'd be on my own.
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Old 02-22-2013, 01:39 PM   #15
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I got it, too. I'm going to try it tomorrow. I like the book.
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Old 02-22-2013, 02:06 PM   #16
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I like it to
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Old 02-23-2013, 07:56 AM   #17
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i rarely ever lose more than a pound at a wack. but this past week, i did a 1 day fat fast (ugh!), and two days later dropped 3 pounds! coincidence? i have no idea, but i'm going to try it again in another week or so. 3 pounds is a very good week for me!
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Old 02-23-2013, 05:07 PM   #18
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I downloaded the book to my Kindle yesterday. The recipes look great, and although the book is short it does a good job of explaining how a fat fast can be used as part of a LC diet.

I plan to start a fat fast on Monday and try it for 3 days.
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Old 02-23-2013, 05:14 PM   #19
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Lisa, good luck! I find it surprisingly easy as the high fat percentage makes it very easy to be satiated.


A typical fat fast day for me:

B 6am: Coffee w/ 1T HWC
Commute 8am: Chicken bouillon w/ 3T HWC
S 10am: 1 oz macadamia nuts
L 12p: 2 oz brie
S 4pm: 2 oz cream cheese
D 7pm: tea w/ 1.5T coconut oil

Thats about 1000 calories right there.. its easier for me to keep my foods simple during a fat fast.
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Old 02-23-2013, 06:01 PM   #20
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Quote:
Originally Posted by lowcarbella View Post
The Silver Cloud diet-Dr Salernos fat fast:

Usual duration is 4 weeks.

Five feedings of 200 calories each containing 90% dietary fat
Wait is that a typo??? Do some people actually do this for 4 weeks???
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Old 02-23-2013, 06:03 PM   #21
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Wait is that a typo??? Do some people actually do this for 4 weeks???
I hope that was a typo, the amount of LBM lost would be atrocious.
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Old 02-23-2013, 06:15 PM   #22
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hahaha I'm new to fat fasts, so I wasn't sure...it sounds crazy for sure!
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Old 02-23-2013, 06:21 PM   #23
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that's not a typo. google it. it's for real.
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Old 02-23-2013, 06:35 PM   #24
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I googled it! That is crazy, but it makes sense.

"Dr. John Salerno worked with Dr. Atkins in his New York clinic. In an interview on the “Livin’ La Vida Low-Carb Show” podcast, he said that over the years, new patients to the Atkins practice became less likely to lose weight on the 20 g Induction Phase, because of increasing amounts of carbohydrates in the American diet. Based on this observation, he designed the Silver Cloud Diet. All dieters start out by following his Full Fat Fast for up to one month. The Full Fat Fast includes eggs, meat, fish, cheese and nuts. Fats must be natural, like butter, and not hydrogenated like Crisco shortening or extensively processed like canola oil."
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Old 02-24-2013, 04:45 AM   #25
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OMG, I have no idea why anyone would want to do that unless they knew for sure induction didn't work for them!
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Old 02-24-2013, 05:46 AM   #26
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I know! But I guess if you are one of those people who truly don't lose weight easily, maybe it would be an option for them.
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Old 02-25-2013, 05:53 AM   #27
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no its not a typo.
If you can easily lose on Induction,consider yourself real lucky.
I cannot lose much on LCHF/NK but can maintain.
I can lose a little on fat fast.For those of us who are truly metabolically resistant,this is the only way WOE that works.
I don't worry much about losing LBM,I wonder if it true,esp since many studies show the opposite.participants lost more fat on a 90% fat diet and preserved their LBM than other diets or fasting.
Doing a fat fast is hard though ,so I tend to do Modified extended fat fast for most of the week.
Just bcoz you lose easily on moderate amounts of carbs or on Induction,do not assume that everyone else does,but I recommend for anyone new to LC ,to start with Induction and see the results.There is no need to be stricter if you can lose on the variety of Induction.
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Old 02-25-2013, 08:09 AM   #28
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Quote:
Originally Posted by Chalagurl View Post
I googled it! That is crazy, but it makes sense.

"Dr. John Salerno worked with Dr. Atkins in his New York clinic. In an interview on the “Livin’ La Vida Low-Carb Show” podcast, he said that over the years, new patients to the Atkins practice became less likely to lose weight on the 20 g Induction Phase, because of increasing amounts of carbohydrates in the American diet. Based on this observation, he designed the Silver Cloud Diet. All dieters start out by following his Full Fat Fast for up to one month. The Full Fat Fast includes eggs, meat, fish, cheese and nuts. Fats must be natural, like butter, and not hydrogenated like Crisco shortening or extensively processed like canola oil."
If it contains eggs, meat and fish it doesn't sound like it's the same as the Atkins Fat Fast. Those are all protein sources. Sounds more like a "0 carb" diet than a fat fast.
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Old 02-27-2013, 04:43 AM   #29
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general question about this, if we're all different with different caloric needs, why does the OP recommend 1000 calories vs However many one needs?
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Old 02-28-2013, 05:45 AM   #30
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I did my one-day fat fast yesterday. I picked a very busy day, and it wasn't that hard. Almost a relief not to think much about food. I got very foggy and tired at 3 pm, but by 4 I felt good again. I actually had moments of really good mood throughout the day.

Just one problem- I couldn't sleep well last night. And I woke up too early with pounding headache. I had this problem with JUDDD, too.

I was hoping to do this fast once a week. Anyone have advice? I'm open to experimenting.

Thanks,
Yvonne

PS I did lose 2 lb in one day. And I reeked of ketones! Maybe it is worth a little lost sleep.

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