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Thread: Fat Fast - Phase 4

  1. #1
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    Fat Fast - Phase 4

    Im very curious about the Fat Fast in Phase 4. I found a couple of post but they are super old.
    My understanding is that you have to:
    -eat 5 to 6 times a day
    -each meal about 200 calories . Total calories for the day 1000-1200.
    -75-90% of the calories have to come from fat

    Had you done the Fat Fast? How did you like it? How many pounds did you drop? any tips?
    When do you do a Fat fast?

    Thank you for sharing
    My Info:

    Phase3 07/11/14 LIW = 136.8[/B]
    Phase4 08/04/14 136.4



  2. #2
    You know I've done it Lost 2.2! I made a pumpkin cheesecake last time and this time I'm going to make a regular cheesecake. It'll be about 77% fat. I'm trying to change the recipe a little to make it higher in fat though.
    LDW: 152.2 from last round

    New round
    Starting weight: 156.0
    Current weight: 146.8
    LDW: 147.0

  3. #3
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    Quote Originally Posted by hcgpro2 View Post
    You know I've done it Lost 2.2! I made a pumpkin cheesecake last time and this time I'm going to make a regular cheesecake. It'll be about 77% fat. I'm trying to change the recipe a little to make it higher in fat though.
    Yes you are the first person that told me about it , Im just trying to get as much information as possible. Im actually doing it today , I would love to have your cheesecake but Im lactose intolerant what do you think about my menu for today .


    FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
    Breakfast
    Kirkland Signature - Goat Cheese, 1 ounce 80 2g 6g 4g 25mg 150mg 0g 0g
    Carrington Farms - Coconut Oil, 1 tbsp (14 g) 130 0g 14g 0g 0mg 0mg 0g 0g
    Hershey - Cocoa, Hershey's Natural Unsweetened 5 g, 1 tbsp. (5 g) 10 3g 1g 1g 0mg 0mg 0g 2g
    Lunch
    Chosen Foods - Costco - Avocado Oil, 1 Tbsp (14 g) 130 0g 14g 0g 0mg 0mg 0g 0g
    Costco Chicken of the Sea - Tuna, 0.5 container (168 gs ea.) 75 0g 2g 17g 30mg 270mg 0g 0g
    Dinner
    Costco Chicken of the Sea - Tuna, 0.5 container (168 gs ea.) 75 0g 2g 17g 30mg 270mg 0g 0g
    Chosen Foods - Costco - Avocado Oil, 1 Tbsp (14 g) 130 0g 14g 0g 0mg 0mg 0g 0g
    Snacks Morning
    Nuts - Raw Hazelnuts, 10 nuts/1 oz/28 g 88 2g 9g 2g 0mg 0mg 1g 1g

    Hershey - Cocoa, Hershey's Natural Unsweetened 5 g, 1 tbsp. (5 g) 10 3g 1g 1g 0mg 0mg 0g 2g
    Carrington Farms - Coconut Oil, 1 tbsp (14 g) 130 0g 14g 0g 0mg 0mg 0g 0g
    Snacks Afternnon
    Kirkland Signature - Goat Cheese, 1 ounce 80 2g 6g 4g 25mg 150mg 0g 0g
    Hershey - Cocoa, Hershey's Natural Unsweetened 5 g, 2 tbsp. (5 g) 20 6g 1g 2g 0mg 0mg 0g 4g
    Carrington Farms - Coconut Oil, 2 tbsp (14 g) 260 0g 28g 0g 0mg 0mg 0g 0g
    TOTAL: 1,218 18g 112g 48g 110mg 840mg 1g 9g
    6% carbs - 15% protein - 79%fat
    My Info:

    Phase3 07/11/14 LIW = 136.8[/B]
    Phase4 08/04/14 136.4



  4. #4
    It seems like from your last post about the fat fast you did, you had great results! I'm doing this one on Monday:

    Cheesecake cupcakes:

    8 oz. kroger cream cheese (has the highest amount of fat I've found)
    1 egg
    dash of vanilla
    truvia or stevia to taste
    1/4 cup HWC
    1 tbsp sugar free preserves (I'm going to use smucker's strawberry)

    Whip HWC until it's a little firm (not liquid-y anymore), mix HWC with cream cheese until smooth, add egg and mix well, then add vanilla and truvia. (Save the SF preserves) Pour mix into cupcake cups, then add a small amount of SF preserves to each cup and swirl lightly with a knife. Bake at 350 for about 30 minutes, then refrigerate.

    It comes out to about 83% fat
    LDW: 152.2 from last round

    New round
    Starting weight: 156.0
    Current weight: 146.8
    LDW: 147.0

  5. #5
    Senior Member DewDust's Avatar
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    Hey thanks Alexa for mentioning this to me. I think I will give this a shot after all now that I see what kinds of fats you are eating.
    "This journey in not easy at all but we can do it!"


  6. #6
    Retired Moderator Ginger1's Avatar
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    I jumped on the fat fast bandwagon a few weeks ago. I seem to be more stable now then before starting it. I can still eat lots of fruit and veggies on non fat fast days without gaining so I dont think it is messing up my metabolism. But it allows me to have the occasional indulgence and get back to LIW in 2-3 days after that indulgence. I usually do a regular correction day on the first day though. Then follow with 2-3 days fat fast. I try to keep my fat % to at least 80% for the day. Closer to 90% is better but hard to do.

    For nuts, I use macadamias since at 76% fat, they are the highest fat nut and also I love them.

    One of my favorite fat fast meals is called a fat bomb. It is 1TBS HWC, 1 ounce softened cream cheese and 1/2 TBS almond butter. I like to add cinnamon and stevia. Mix with a spoon and refrigerate before eating. Also you can not soften the cream cheese but it has to be mixed with your hands and then you form it into balls that you can freeze. YUM! I usually make 3 or 4 servings at a time since I like to eat it often.

    hcgpro, I want to make that cheesecake soon!!! How many calories in the whole mixture. We dont have Krogers here so what % fat is the cream cheese that you use. TIA.

  7. #7
    Senior Member DewDust's Avatar
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    Okay, I tried a bit of these fat fast days today and I am so sick to my stomach!!! Nausea, Diarrhea.

    I can't have dairy including goat cheese cause I didn't test with the casein. So I had for breakfast:
    ---a tablespoon of olive oil and then coconut oil
    ---also an avocado.

    Right from the start having a tablespoon of each oil just triggers my IBS. So I laid low of eating anything cause there was no way I could eat every 2 hours like this with my stomach upset from too much oil. But then for lunch:
    ---Egg protein shake made with coconut milk which had a lot of fat in it.
    ---tablespoon of coconut oil

    Got a bit full, but still sick. Then acid reflux hit. That acts up with a lot of fat and not enough food in stomach to absorb acid. I tried to add more oil to crank up fat, but I was too nauseous.

    Then for dinner:
    ---I had salmon with lots of olive oil--one of the fattest fishes and also to get some protein in me.
    ---tablespoon of olive oil

    Stomach sooo upset. Diarrhea again. I don't think I can eat this much fat through oils since I can't have dairy and neither can I have nuts cause I am sensitive to that as well.

    Can't I do a protein day instead??? Is there any advice for people out there who are dairy and nut sensitive cause oils are definitely going right through the digestive system, people *LOL*
    "This journey in not easy at all but we can do it!"


  8. #8
    Retired Moderator Ginger1's Avatar
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    Oh my. You ate pure oil?? I could never do that. I have ate cocoa crack as one of my fat meals but that is as close to pure oil I have done. Sorry, not sure what you can have if you cant have oil, dairy, or nuts. That is pretty much what you eat. Hope you feel better!!!

  9. #9
    Senior Member hbugsmama's Avatar
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    How did you do after you did the fast? I find that when I do a correction day I will lose a good amount but my weight goes back up within 3 days because I added back a starch.
    ~Jill
    71lbs lost, 23.2 BMI


    The best project you will ever work on is YOU!

  10. #10
    Senior Member DewDust's Avatar
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    Quote Originally Posted by Ginger1 View Post
    Oh my. You ate pure oil?? I could never do that. I have ate cocoa crack as one of my fat meals but that is as close to pure oil I have done. Sorry, not sure what you can have if you cant have oil, dairy, or nuts. That is pretty much what you eat. Hope you feel better!!!
    I gained weight. I gained .2. According to fitness pal, my numbers were of my fat fast day:
    Calories--1954, Carbs--72, Fat--165, Protein--81.

    Yeah, I had a pure oil. I tried cocoa crack once. That also made me sick cause it was mostly coconut oil with cocoa powder and xylitol flavoring.
    "This journey in not easy at all but we can do it!"


  11. #11
    Retired Moderator Ginger1's Avatar
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    Dewdust, That is no how a fat fast day goes. You are supposed to eat 1000 cals. Maybe 1200 at the most. 75-90% fat. Almost NO carbs and the rest protein. The idea is to put your body into nutritional ketosis/lipolysis. That wont happen eating 72 grams carbs.

    Heres an except from Atkins book.

    The Fat Fast
    The rationale behind the Kekwick diet is crystal clear: It forces the body into lipolysis so it burns its stores of fat. Lipolysis cannot take place if there is a significant source of glucose. Since all carbohydrates and some protein convert to energy by way of glucose, eliminating almost everything but fat from the diet forces even the most resistant body into lipolysis. That explains the ninety percent dietary fat component of the Kekwick diet. Lowering the caloric intake accelerates the need to burn up body fat-thus the 1,000 calorie limit.
    When I wrote the first edition of this book years ago, I realized that a small but intensely suffering segment of my readers would need to know how to overcome metabolic resistance. So I decided to make the Kekwick diet as enjoyable as possible. But no matter how I tried, the quantities were simply too small and the selection too limited to meet the satiety and tastiness criteria that I had been demanding for people following my program.

    I gave it the name "Fat Fast" because it contained virtually no food except for fat. I tried it on scores of patients and was not surprised to observe how often it worked for those who were unable to lose in any other safe, drugless way. Nor was I surprised to hear that none of my patients relished the idea of staying on it. But ten more years of experience with the Fat Fast has
    taught me how to make Kekwick and Pawan's brilliant concept a truly useful technique with which to combat metabolic resistance.

    The Fat Fast is one controlled carb program where you do have to count calories, I am afraid. You'll eat 1,000 calories a day, with seventy-five to ninety percent fat. Since frequent "feedings" prevent hunger better than three meals a day, I recommend five feedings, perhaps one every four hours, comprising 200 calories each. Because of the high fat content and frequent feedings, very few people on the Fat Fast experience much hunger. The stumbling block for some people is the absence of meals as we know them.

    Let's look at some choices for a Fat Fast 200-calorie feeding. Each item equals approximately 200 calories:
    One ounce of macadamia nuts or macadamia nut butter
    Two ounces of cream cheese or Brie
    One ounce of tuna or chicken salad with two teaspoons of mayonnaise served in one-quarter of an avocado
    Two deviled eggs made with two teaspoons of mayonnaise
    Two ounces of sour cream and two tablespoons black or red caviar
    Two and a half ounces whipped heavy cream topped with sucralose zero-calorie syrup
    Two ounces of pate (check label for fat content)
    Two egg yolks (hard-boiled) with one tablespoon of mayonnaise

    When to Do the Fat Fast
    Let me make it clear that the Fat Fast is actually dangerous for anyone who is not metabolically resistant. For people who lose weight fairly easily, the rate of weight loss is too rapid to be safe. But it carries very little risk for people who can barely lose on any other regimen. The reason why I ask such people to try the Fat Fast is to let them know that it is possible to lose weight.
    I ask them to try the regimen for four or five days to see if they achieve what the Fat Fast is capable of doing-weight loss, curbed appetite, positive lipolysis testing strips and improved well-being. If these results occur, most people are willing to stick with it for a few days, even if the food selections are unfulfilling.

    Google for more info before you attempt it again. Good luck.

  12. #12
    Senior Member DewDust's Avatar
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    Quote Originally Posted by Ginger1 View Post
    Dewdust, That is no how a fat fast day goes. You are supposed to eat 1000 cals. Maybe 1200 at the most. 75-90% fat. Almost NO carbs and the rest protein. The idea is to put your body into nutritional ketosis/lipolysis. That wont happen eating 72 grams carbs.

    Heres an except from Atkins book.

    The Fat Fast
    The rationale behind the Kekwick diet is crystal clear: It forces the body into lipolysis so it burns its stores of fat. Lipolysis cannot take place if there is a significant source of glucose. Since all carbohydrates and some protein convert to energy by way of glucose, eliminating almost everything but fat from the diet forces even the most resistant body into lipolysis. That explains the ninety percent dietary fat component of the Kekwick diet. Lowering the caloric intake accelerates the need to burn up body fat-thus the 1,000 calorie limit.
    When I wrote the first edition of this book years ago, I realized that a small but intensely suffering segment of my readers would need to know how to overcome metabolic resistance. So I decided to make the Kekwick diet as enjoyable as possible. But no matter how I tried, the quantities were simply too small and the selection too limited to meet the satiety and tastiness criteria that I had been demanding for people following my program.

    I gave it the name "Fat Fast" because it contained virtually no food except for fat. I tried it on scores of patients and was not surprised to observe how often it worked for those who were unable to lose in any other safe, drugless way. Nor was I surprised to hear that none of my patients relished the idea of staying on it. But ten more years of experience with the Fat Fast has
    taught me how to make Kekwick and Pawan's brilliant concept a truly useful technique with which to combat metabolic resistance.

    The Fat Fast is one controlled carb program where you do have to count calories, I am afraid. You'll eat 1,000 calories a day, with seventy-five to ninety percent fat. Since frequent "feedings" prevent hunger better than three meals a day, I recommend five feedings, perhaps one every four hours, comprising 200 calories each. Because of the high fat content and frequent feedings, very few people on the Fat Fast experience much hunger. The stumbling block for some people is the absence of meals as we know them.

    Let's look at some choices for a Fat Fast 200-calorie feeding. Each item equals approximately 200 calories:
    • One ounce of macadamia nuts or macadamia nut butter
    • Two ounces of cream cheese or Brie
    • One ounce of tuna or chicken salad with two teaspoons of mayonnaise served in one-quarter of an avocado
    • Two deviled eggs made with two teaspoons of mayonnaise
    • Two ounces of sour cream and two tablespoons black or red caviar
    • Two and a half ounces whipped heavy cream topped with sucralose zero-calorie syrup
    • Two ounces of pate (check label for fat content)
    • Two egg yolks (hard-boiled) with one tablespoon of mayonnaise

    When to Do the Fat Fast
    Let me make it clear that the Fat Fast is actually dangerous for anyone who is not metabolically resistant. For people who lose weight fairly easily, the rate of weight loss is too rapid to be safe. But it carries very little risk for people who can barely lose on any other regimen. The reason why I ask such people to try the Fat Fast is to let them know that it is possible to lose weight.
    I ask them to try the regimen for four or five days to see if they achieve what the Fat Fast is capable of doing-weight loss, curbed appetite, positive lipolysis testing strips and improved well-being. If these results occur, most people are willing to stick with it for a few days, even if the food selections are unfulfilling.

    Google for more info before you attempt it again. Good luck.
    Thank you so much for this information!! The only question I have is that I thought it takes some days for ketosis to kick in. They say ketosis takes a few days for it to happen. I don't understand how this works in one day.

    I am upset about the carb intake too, but the coconut milk and xylitol did that. I can't have dairy, so I use coconut milk. I am sadly out of alternatives here *lol* Xylitol is a sugar alcohol and fitness pal probably didn't take into account to subtract the sugar alcohol content from the total carb number. so is it probably less in carbs than fitness pal uses. I should look into that.

    Either way, I definitely will try this better and correctly next time.
    Thanks so much for this info since it clears up a lot of confusion.

    **Edit**
    Okay, after researching much into this, this seems like another diet. Not a correction day. You can't lose fat that fast overnight. I will have to research more on this cause again it takes time for the body to get into lipolysis/ketosis state.
    "This journey in not easy at all but we can do it!"


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