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Old 01-28-2014, 11:15 AM   #1
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Reason for a Fat Fast

Just curious. Is the benefit of doing a fat fast to get you into nutritional ketosis quickly? I started a fat fast yesterday and today I tested my ketone level and it came it at .5. I read somewhere you need the range to be .5 to 1.5. So, if I am already in "ketosis" then I really don't need to punish myself by doing an 80% fat diet at 1000 calories. What are you all doing to keep the level up yet have a more flexible eating plan?
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Old 01-28-2014, 11:16 AM   #2
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Btw, I tested my ketone level at 12:00 pm after lunch.
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Old 01-28-2014, 01:10 PM   #3
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Minor correction the original fat fast is 1000 calories, 90% fat (the modified is 1200, 80%)

I did many fat fasts because I had extreme metabolic resistance as described by Dr. Atkins. I do not personally recommend it to people who can lose weight without it. I think Dr. Atkins gave very good guidelines and those are what I personally would recommend, is that you read them.

So in short, if you ask me, you shouldn't do the fat fast if you are already in ketosis and losing weight. Dr. says it's not designed to help you lose weight FASTER than you are, it's designed for those who aren't losing weight on regular low carb.
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Old 01-28-2014, 01:40 PM   #4
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Oh and to answer your question I am about 73% fat, 20% protein and 7% carbs. I use an online tracker to track my food.
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Old 01-28-2014, 02:17 PM   #5
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I did a fat fast of sorts to change things up a bit. I felt like I was up for the challenge wanted to see Lso what it would do for me weightloss wise. It did bump down some weight...and have me hideous gastric disturbance...for which I am still recovering :/ but I appear to be an anomaly there!
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Old 01-28-2014, 08:26 PM   #6
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Hi Maddyg, welcome!
Fat fast does get you into ketosis quickly, and a few of us (including me this time) use it as a way to get back on track after going off NK for a bit. Its a bit more drastic than going typical HFLC to get into NK but its faster and if you can get over the 1-2 days of fatigue, you'll stop your cravings faster than otherwise.
Some of us here also use a FF to just get things going after a stall in terms of no weight or inch loss of any kind and some who are close to goal weight use it to just nudge that ever slowing weight loss now that they are closer to goal weight.

I am not metabolically resistant and was not keen on a FF for the same, however now I do have one point for FF, it really helps you get back on track fast once you've gone carbage.
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Old 01-29-2014, 06:17 AM   #7
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Are you all testing for ketosis? Can you keep those high readings without fat fasting?
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Old 01-29-2014, 07:59 AM   #8
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Quote:
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Btw, I tested my ketone level at 12:00 pm after lunch.
Welcome Maddy! Are you testing blood ketones or urine? Blood ketones should be tested first thing in the morning in a fasted state. If you test after eating, you may be seeing ketones provided by your food.

I agree with Maryposa in that a fat fast is for extreme situations. As you will have noted, it is very low in protein and that may present problems over time - even briefly. It is best to eat your required protein where and whenever possible.
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Old 01-29-2014, 03:56 PM   #9
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Maddy, I don't usually fat fast and my ketones usually test between 2.4-3.8. So yes, you can definitely stay in ketosis, and keep your numbers up without a fat fast.
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Old 01-29-2014, 05:19 PM   #10
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Are you all testing for ketosis? Can you keep those high readings without fat fasting?
Yes and yes
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Old 01-31-2014, 08:40 AM   #11
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Maddy, I don't usually fat fast and my ketones usually test between 2.4-3.8. So yes, you can definitely stay in ketosis, and keep your numbers up without a fat fast.
Are those your morning readings? Wow! You must exercise a lot! Oh how I loath exercise.
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Old 01-31-2014, 09:51 AM   #12
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Are those your morning readings? Wow! You must exercise a lot! Oh how I loath exercise.
Yes, those are my readings first thing in the morning. Get up, pee, weigh, test ketones. No, I don't exercise at all. I keep saying I'm going to, but never quite get around to it.
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Old 01-31-2014, 11:39 AM   #13
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You have got to tell me what you are eating! I can see you have really dropped the weight. A hearty congrats!

I am trying to keep the calories below 1400 using the NK proportions of high fat, mod protein and low carb. Started a few days ago at 169 and I weighed 156.4 this morning. The last three days I tested for ketones at .3, .5, .7 in the morning.

I am 5'7', female 55 years old, 165 lbs. I am healthy and seem to have good genes just love to eat out at restaurants and can cook just about anything. Oh and how I love my chardonnay!
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Old 01-31-2014, 11:42 AM   #14
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Maddy, if you just started a few days ago, you just have to give it time. I'm sure your ketones will continue to go up as long as you continue to stay on plan. If you're down 9 pounds already, that's awesome and you're obviously doing it right!

As far as what I eat, I eat just meat, eggs, cheese, and fats, such as coconut oil, olive oil, butter, and mayo. That's it. I keep it pretty simple and tend to eat the same things over and over.
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Old 01-31-2014, 11:46 AM   #15
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My serum ketones were 3.4 last time I measured, with the ratios mentioned previously (about 73% fat, 20% protein and 7% carbs). I don't eat a huge volume and my calories are usually 1350 or so.
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Old 01-31-2014, 11:46 AM   #16
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Ha Ha, I meant 165.4 not 156.4. How many calories do you consume?
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Old 01-31-2014, 11:56 AM   #17
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I usually consume around 1000-1300, somewhere in there. I don't track daily, but since I eat the same things over and over, it usually ends up right in that range.
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Old 01-31-2014, 11:58 AM   #18
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They always say that's the key. Eat the same thing everyday. Thanks for your help. You are an inspiration!
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Old 01-31-2014, 12:04 PM   #19
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Thank you! That's very sweet of you to say!
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Old 02-01-2014, 02:52 PM   #20
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Oh and to answer your question I am about 73% fat, 20% protein and 7% carbs. I use an online tracker to track my food.
Do u keep a journal? I would love to see what r u eating because I always, I mean always get too high in protein!!!
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Old 02-02-2014, 12:44 AM   #21
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As far as what I eat, I eat just meat, eggs, cheese, and fats, such as coconut oil, olive oil, butter, and mayo. That's it. I keep it pretty simple and tend to eat the same things over and over.
Are you going for zero carbs? Just curious.
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Old 02-02-2014, 09:13 AM   #22
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Are you going for zero carbs? Just curious.
Not completely zero carbs, because there are carbs in my cheese and eggs and I'm not ready to give those up, but as close to it as I can get. I've been eating that way for almost a full year now. Once I lose the last 25 pounds and get to goal, I do plan to add in some of the lower carb veggies for maintenance, but I'm not quite there yet.
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Old 02-02-2014, 09:22 AM   #23
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WOWSA!! MtherGoos, your stats are pretty amazing!
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Old 02-02-2014, 09:34 AM   #24
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WOWSA!! MtherGoos, your stats are pretty amazing!
Thank you!
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Old 02-02-2014, 09:03 PM   #25
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WOWSA!! MtherGoos, your stats are pretty amazing!
Mthergoos those are incredible stats! I see your calorie range and menu are very similar to mine....do you track your fat / protein / carb %'s? And have you been consistently eating to this range for the past year? That's a stunning weight loss in the past 12 months......did you consistently lose each month? Forgive all the questions, but you're very inspiring!!
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Old 02-03-2014, 07:42 AM   #26
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Mthergoos those are incredible stats! I see your calorie range and menu are very similar to mine....do you track your fat / protein / carb %'s? And have you been consistently eating to this range for the past year? That's a stunning weight loss in the past 12 months......did you consistently lose each month? Forgive all the questions, but you're very inspiring!!
Thanks so much ladyboss! I don't mind the questions, I take it as a compliment!

I don't track my ratios daily, but about once a month or so I'll put my menu into an online tracker and see where I'm at. Since I usually eat the same foods over and over, I know I'm usually in that same range. I've been eating this way for one full year as of this month. No cheats or off plan indulgences at all. Yes, I've consistently lost each month. Of course in the beginning it was quicker, but after that it averaged about 8-10 pounds per month. Last month was only 7.6 pounds, so I may be slowing down as I get closer to my goal.
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Old 02-03-2014, 07:57 AM   #27
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As far as what I eat, I eat just meat, eggs, cheese, and fats, such as coconut oil, olive oil, butter, and mayo. That's it. I keep it pretty simple and tend to eat the same things over and over.
This is almost exactly what I do except a) No meat for me since I'm a vegetarian (eggs, tofu, cheese, and fats), and b) I eat a one minute muffin, full-fay yogurt, and two servings of broccoli on my UpDays. So there are some carbs but they are always below 15 and there are zero carbs on a DownDay except what I get from the HB egg I eat. UpDays and DownDays average out to <10 carbs a day.

Interestingly, even with these numbers and long periods of fasting (JUDDD) I seem to hover around 1.1-1.3 for blood ketones. My body is VERY resistant to ketosis. So I make sure to keep the fat high and the protein low(ish).

My numbers are 75% fat, 20% protein and 10% carbs. I keep trying to up the fat and lower the protein a bit but I find my averages stay pretty consistent because I love eggs and I'm not willing to eliminate any more of them. I am at 60g of protein a day so I think I shouldn't go any lower anyway. When I start weight training in earnest then I shall have to increase my dietary protein again.
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Old 02-03-2014, 07:29 PM   #28
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Thanks so much ladyboss! I don't mind the questions, I take it as a compliment!

I don't track my ratios daily, but about once a month or so I'll put my menu into an online tracker and see where I'm at. Since I usually eat the same foods over and over, I know I'm usually in that same range. I've been eating this way for one full year as of this month. No cheats or off plan indulgences at all. Yes, I've consistently lost each month. Of course in the beginning it was quicker, but after that it averaged about 8-10 pounds per month. Last month was only 7.6 pounds, so I may be slowing down as I get closer to my goal.
That is so encouraging to me! I have struggled over the years to find the right combination for my body and in the last 30 days I think I've finally found it....and it seems like it's nearly identical to what you've had great success with. I'd like to lose 80 pounds this year.....you've inspired me that this is very do-able!!
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Old 02-03-2014, 08:22 PM   #29
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[QUOTE=MtherGoos;16784474]Thanks so much ladyboss! I don't mind the questions, I take it as a compliment! QUOTE]

Mthergoos, one more question: What kind of exercising if any did you do this whole time?
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Old 02-03-2014, 09:18 PM   #30
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Thank you so much ladyboss! I'm glad I could inspire you and I'm so glad you've found what works for you! As far as exercising, I don't do any. I want to wait until I'm at goal to start.
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