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Thread: 3-Day Fat Fast

  1. #1

    3-Day Fat Fast

    Hi all! I made my transition into P4 about a week ago, although I decided to forgo adding anything extra and just still try to stabilise and maintain. I also never added back dairy because I was paleo before and figured I'd just keep that way of eating so my body didn't go into total shock. Over the last week my weight has slowly crept up due to over-eating, eating too late, not enough fresh veg, too many nuts, simple small things that all add up. I haven't had a cheat or massive blow out of any kind, just mainly overeating has been my problem. Correction days that used to work in the past just aren't working the same (or at all.)

    After a bit of trolling this forum, I've found many people had success with Fat Fasting. I decided to give it a go. I'm doing a 3-Day fat fast to get my body into a serious state of Ketosis. I've read that people lose anywhere from 4-8 lbs from a fat fast (and keep about 3-4 lbs off after refeeding.) I need to lose 2.5lbs to get back to my LDW.

    What is a Fat Fast?
    You consume 1,000-1,200 calories and 85-90% of the calories need to be from fat. You eat mini-meals of 200 calories at a time throughout the day.

    Because my days at work are extremely long and I can't step away from the desk, I'm making my mini-meals very repetitive, and not creative AT ALL. It's easier for me, and it gets the job done.

    Day 1:
    Coffee with 1/4 cup HWC (205 cal)
    6 oz cream cheese 593)
    28 almonds (195 cal)
    30g macadamia nuts (215 cal)
    Coffee with 4.5 oz full cream milk (83 cal)
    ----------
    Total: 1,290 cal.
    84% cal from fat
    125g of fat


    EDIT: I finished all my calories around 4 pm. I'm hungry right now as I lay in bed ready to sleep, but today was way easier than I imagined it would be. Also, some people have problems eating cream cheese straight off the spoon but I am definitely not one of those people. I was eating small bites of cheese and popping a macadamia nut in my mouth and eating that together. And the HWC in my coffee! DREAM! I'm curious to see if the scale is kind to me tomorrow as dairy isn't something my body has had regularly (or at all, really) over the last year. My stomach feels fine though; My stomach isn't having problems digesting the lactose. Tomorrow I'm forgoing the almonds and milk, and just eating 8 oz (a full block) of cream cheese, the macadamia nuts, and HWC in my coffee. That'll bring up my fat percentage to 90%.


    I'll let you know how my losses are tomorrow! Wish me luck; Cheers to trying new things!

  2. #2
    Hi guys! this is Day 2 of my 3-Day Fat Fast. Just wanted to give you an update.

    I slept more soundly last night than I have in a really long time, I woke up this morning feeling extremely light. My brain feels super clear and alert. I'm ready to do a whole day of school! This morning I released 2.2 lbs! This brings me back into my LDW range. YIIPPEEEEE!! I'm doing a happy dance with my coffee + heavy whipping cream (that I never in a million years thought I could have because I always thought dairy would make me gain.) This is by far my favourite correction day. I'm glad to be doing it for 3 days. All the websites i've read said you can do a fat fast anywhere from 3-5 days, but I can't afford to fast for 5 days because of my schedule. I'm excited to bump my body back into Ketosis!! For those of you who don't know what Ketosis is:

    What is Ketosis?
    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. Ketosis is a metabolic process that occurs when the body does not have enough glucose for energy. Stored fats are broken down, resulting in a build-up of acids called ketones within the body. Think of it as flipping a switch in your body to pure fat-burning-for-fuel mode.

    This is for people that do not want to consume any sugar or grains after HCG. People that follow a paleo diet will more than likely be in a state of ketosis (depending on how strict they are and what they consider to be paleo.) But there is also a straight keto-diet that you can learn about here.

    Day 2:
    Coffee + 1/4 cup HWC (205 cal)
    8 oz cream cheese (790 cal)
    30 g macadamia nuts (215 cal)
    ----------
    Total: 1,211 cal
    90% cal from fat
    123g of fat

  3. #3

    Day 3 -- Final Day

    Hello all! Today is my third and final day of the fat fast. I'm really looking forward to my bacon and eggs tomorrow! Today I was pretty high energy. I woke up feeling really AWAKE. I didn't really need coffee right when I woke up (even though I had it because...coffee!!) I felt like my mind was really clear, and I wasn't groggy in the morning. I woke up to another nice loss of 2.2 lbs! I had a really busy day full of running around like a mad woman, so I did feel much more hungry today than I have the last two days -- just from the sheer amount of energy I used! I ate way more calories today than allowed, but 88% of them were from fat. I'm still expecting another loss tomorrow!


    Fat Fasting Losses So Far:
    20/09: 63.5 kg (140 lbs)
    21/09: 62.5 kg (137.7 lbs)
    22/09: 61.5 kg (135.5 lbs)
    ----------
    Total losses so far: 4.5 lbs

    Day 3:
    8 oz cream cheese (790 cal)
    60 g macadamia nuts (430 cal)
    1/2 cup HWC (411 cal)
    28 almonds (195 cal)
    ----------
    Total: 1,825 cal
    88% cal from fat
    185 g of fat


    I'll let you know how my losses are tomorrow!

  4. #4
    Senior Member roselady's Avatar
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    Ellie--Thanks for posting your fat fast results. I have been following along with bated breath. Boy, would I love to lose 4.5 lbs in 3 days. It's unfortunate that so many of the high fat calories come from dairy and nuts that I am sensitive to, otherwise I'd try it. You've done great. Woo-hoo!
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  5. #5
    Super Member! kapluzie123's Avatar
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    Quote Originally Posted by Elliehjones View Post
    Hello all! Today is my third and final day of the fat fast. I'm really looking forward to my bacon and eggs tomorrow! Today I was pretty high energy. I woke up feeling really AWAKE. I didn't really need coffee right when I woke up (even though I had it because...coffee!!) I felt like my mind was really clear, and I wasn't groggy in the morning. I woke up to another nice loss of 2.2 lbs! I had a really busy day full of running around like a mad woman, so I did feel much more hungry today than I have the last two days -- just from the sheer amount of energy I used! I ate way more calories today than allowed, but 88% of them were from fat. I'm still expecting another loss tomorrow!


    Fat Fasting Losses So Far:
    20/09: 63.5 kg (140 lbs)
    21/09: 62.5 kg (137.7 lbs)
    22/09: 61.5 kg (135.5 lbs)
    ----------
    Total losses so far: 4.5 lbs

    Day 3:
    8 oz cream cheese (790 cal)
    60 g macadamia nuts (430 cal)
    1/2 cup HWC (411 cal)
    28 almonds (195 cal)
    ----------
    Total: 1,825 cal
    88% cal from fat
    185 g of fat


    I'll let you know how my losses are tomorrow!
    Very nice results! Congrats to you... I've read many posts about ketosis- but none with a diet included.... thanks for posting. Good to know that there are some working alternatives to a steak day... I'd be interested to see if you can keep all or some of your losses in the upcoming days. I hope so!! Thanks again for sharing.
    I'm 5'2" and curvy in nature
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  6. #6
    Super Member! roselanoue's Avatar
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    Thanks for sharing the results of your fat fast...looks like it did wonders for you. My difficulty in seeing the choices is that for me personally it would not work. I could do other fat choices other than cream cheese or macademia nuts but i love my two fruits per day. But, having said that, it might be something to get your body back in shape after too many holiday indulgences. E.g. After eating too many sugary, starchy foods . This would be a good alternative. As Kapulzie said, keep in touch so we can see if those losses can be locked in once you add in some other foods..
    http://www.weight-loss-center.net/weight-loss-tickers.html][/url]
    2011 R1 start 206 R2 6/2011 176 R3 03/2013 156 R4 06/29/2014 162.R5 05/09/2015 154.4 R6 2017 148.2' liw 137.6 R7 Start 149.2 LDW 137.2 R8 151.4. Load weight after two days 152.6 LIW 142.8 start no inj 4/2/19 4/4 Start P3 141.8 4/5 141.6 4/6 142.8 4/16 140.6 Start P4 4/27 141.6 5/10 142.8 D14

  7. #7
    Quote Originally Posted by roselanoue View Post
    Thanks for sharing the results of your fat fast...looks like it did wonders for you. My difficulty in seeing the choices is that for me personally it would not work. I could do other fat choices other than cream cheese or macademia nuts but i love my two fruits per day. But, having said that, it might be something to get your body back in shape after too many holiday indulgences. E.g. After eating too many sugary, starchy foods . This would be a good alternative. As Kapulzie said, keep in touch so we can see if those losses can be locked in once you add in some other foods..
    Hi all! I kept my losses from the fat fast every day for a week after this. Then I had a very strange three days where I just couldn't stop binging on the worst foods. I over ate and over ate and over ate to the point where I couldn't stop. And I gained crazy amounts of weight. I realised I needed to get myself back under control so I did another round of HCG and am stabilising in P3 now. Staying MUCH MORE mindful and self-aware so that doesn't happen again.

  8. #8
    Super Member! roselanoue's Avatar
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    Quote Originally Posted by Elliehjones View Post
    Hi all! I kept my losses from the fat fast every day for a week after this. Then I had a very strange three days where I just couldn't stop binging on the worst foods. I over ate and over ate and over ate to the point where I couldn't stop. And I gained crazy amounts of weight. I realised I needed to get myself back under control so I did another round of HCG and am stabilising in P3 now. Staying MUCH MORE mindful and self-aware so that doesn't happen again.
    Thanks for your candor in posting what happened after the fat fast. Do you think being so strict without any vggies or fruit caused the extreme hunger? Any clues? I like the idea of trying it if i go up over liw but the after results of extreme hunger scares me a bit.
    http://www.weight-loss-center.net/weight-loss-tickers.html][/url]
    2011 R1 start 206 R2 6/2011 176 R3 03/2013 156 R4 06/29/2014 162.R5 05/09/2015 154.4 R6 2017 148.2' liw 137.6 R7 Start 149.2 LDW 137.2 R8 151.4. Load weight after two days 152.6 LIW 142.8 start no inj 4/2/19 4/4 Start P3 141.8 4/5 141.6 4/6 142.8 4/16 140.6 Start P4 4/27 141.6 5/10 142.8 D14

  9. #9
    Chief Moderator (my happy place :) Leez's Avatar
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    I think you can do anything for one day without major repercussions, but three days in a row seems like it could cause some rebound effects. I think there is wisdom in the steak day from the protocol, in that its pretty clear that you are to do it for one day only.

    I'm not an expert by any means, but I would think that very little protein and no carbs at all for 3 days would be pretty major shock to your body systems. It does sound like you possibly had some kind of delayed reaction.
    At goal since 2015. \(ᵔᴥᵔ)/ Total HCG loss: 77# [5'5" 210-133] Maintenance strategies overview
    Please note that any suggestions I make are based on the Original Protocol.

    My recent HCG round was with DietDoc. Our site owner has generously arranged for me to earn a small fee if you use my DietDoc or Nu Image Medical link to order your Hcg and supplies. (All HDI site discounts and coupons apply.) A full review of my experience and how the round progressed: my Diet Doc review and my Hcg coaching blog here

    Medical Disclaimer: My statements are not intended to treat, diagnose or cure any medical condition.

  10. #10
    Retired Moderator Ginger1's Avatar
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    Leez, I wondered about that too. I do THM and one of their "tricks" for slow losers or someone who has stalled is fuel cycling. I have yet to try it. It is supposed to keep your body guessing. But there is never more than 2 days of each fuel day(S,E, and FP) in a row. So 3 days may be too long like you said.

    Full disclosure. I have done fast fat days(3-5) in the past but I always gained back the weight that I lost.

  11. #11
    Chief Moderator (my happy place :) Leez's Avatar
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    I finally got a copy of THM and was reading about that fuel cycle technique. It is very much like the FMD in that respect of switching it up every 2 days. I'm going to study up on it more before I try THM, but I do intend to give it a go at some point.
    At goal since 2015. \(ᵔᴥᵔ)/ Total HCG loss: 77# [5'5" 210-133] Maintenance strategies overview
    Please note that any suggestions I make are based on the Original Protocol.

    My recent HCG round was with DietDoc. Our site owner has generously arranged for me to earn a small fee if you use my DietDoc or Nu Image Medical link to order your Hcg and supplies. (All HDI site discounts and coupons apply.) A full review of my experience and how the round progressed: my Diet Doc review and my Hcg coaching blog here

    Medical Disclaimer: My statements are not intended to treat, diagnose or cure any medical condition.

  12. #12
    Retired Moderator Ginger1's Avatar
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    I hope you got their 2nd book instead of the first one. It is more concise and easier to get through with not as much jumping around and chitchat. Though there is still plenty of that but not enough, IMO, to take away from the flow of the book. Love it! I originally bought the ebook version of the first book and hated it. I bought the paper book versions of the 2nd book and the separate cookbook and am so glad that I did! You do have to buy the cookbook separately as the 2nd book doesn't include the recipes which are again, IMO, very important to being able to do the THM protocol successfully. You can find a lot (I mean TONS) of recipes online too)

    I have been following your "the plan" thread and greatly admire your persistence! Hope your ankle gets better quickly!

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