Fat Fast Benefits, Side Effects, Meal Plan, and Food List

Fat Fasting Rules

The rules for fat fasting depend on the specific type of fat fast you are following, but here are the general rules:

• Consume a lot of healthy fats.
• Limit protein and carbohydrates as much as you can.
• Eat many mini meals a day and avoid one to three large meals, as it helps you feel full and satisfied for a longer time.
• Drink plenty of water and stay hydrated to flush out toxins from the body.
• Avoid processed foods as they are high in carbohydrates and low in nutrients.
• Modify your fat-fasting method based on your body’s reactions.

Following these rules can help you enjoy the different benefits of a fat fast.

Learn More: Lard vs. Tallow: How To Use These Fat Sources?

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The Benefits of Fat Fast

If done properly, a fat fast can help you lose fat, control insulin levels, improve metabolism and cognitive function, kickstart weight loss, and provide steady energy.

Fat Loss

By limiting the intake of carbohydrates and protein and eating healthy fats during a fat fast, the body goes through ketosis and burns stored fat for energy [1].

Controlling Insulin Levels

Fat fasting reduces insulin levels, which stops the body from storing excess fat and promotes fat burning [2].

Better Metabolism

A fat fast helps you reduce inflammation, improve insulin sensitivity, and promote lipid profiles, resulting in better metabolism.

Learn More: 40-Hour Fast: Does It Work? [Benefits and Side Effects]

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Better Cognitive Function

Some studies show that fat fasting can improve cognitive function in some people and protect against diseases like Alzheimer's.

Weight Loss Kickstart

Fat fasting can work as a kickstart to fat loss for those facing a halt in their weight loss process [3].

Steady Energy

Consuming healthy fats helps maintain energy without the crashes and spikes associated with high-carb diets.

Learn More: 36 Hour Fast: Benefits and Risks and How to Do It Healthily?

Autophagy

Autophagy is a cleaning process in the body cells where damaged cells and debris are cleaned and recycled for energy. Some research shows that fat fasting can have a positive impact on autophagy.

Fat fasting and ketosis can activate autophagy. Ketosis stimulates the release of the glucagon hormone, which boosts the breakdown of stored glycogen and fat for energy.

This process can increase autophagy, as the body uses its own damaged cells and proteins to provide energy, but further research is needed to support the exact impact of fat fasting on autophagy.

Although fat fasting can bring thee benefits, you also need to consider the side effects that may come with it.

Learn More: 20+ Carnivore Diet Snacks You Should Try to Boost Energy

The Side Effects of Fat Fasting

• Hunger: Although fat is really filling, some may experience feelings of hunger and low energy levels because of being low in calories.
• Nutrient Deficiencies: Fat fasting may cause nutrient deficiencies as it focuses on consuming fat. However, it is highly unlikely because you can only do a fat fast for a few days.
• Digestive Issues: Some may experience digestive problems such as diarrhea, constipation, and bloating on a fat fast.
• Bad Breath: Ketones produced during fat fasting can cause bad breath.
• Headaches: Some individuals may face headaches during fat fasting when the body tries to adapt to the low-carbohydrate diet [4].
• Muscle Loss: Some say fat fasting can cause muscle loss as you consume low amounts of protein. But again, it is not likely because you can’t do fat fasting for a long time [5].

To benefit from the advantages of a fat fast and avoid side effects, you need to learn about the foods you should eat and avoid on a fat fast.

Learn More: The 60-Hour Fast Benefits and Results: Is It Safe?

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What Can You Eat on a Fat Fast?

Some may think that fat fasting means eating only fat. There are a lot of foods you can eat on a fat fast.

Foods to Eat

• Fatty cuts of meat, including beef, pork, lamb, and other fatty cuts of meat
• High-fat dairy products like butter, heavy cream, and hard cheeses like cheddar and gouda
• Eggs cooked in different ways, like scrambled, fried, or boiled
• Bone broth
• Fatty fish, including salmon and sardines
• Animal fats, including tallow, lard, ghee, etc.
• Fatty latte or bulletproof coffee (black coffee with butter)

Although you are allowed to eat a wide range of foods, you need to avoid some foods to reach the best results.

Foods to Avoid

• Carbohydrates, including grains, bread, pasta, rice, fruits, and starchy vegetables like potatoes
• Sugar and sugary foods like table sugar, honey, maple syrup, and agave nectar
• Processed foods, including chips, crackers, and packaged snacks
• Vegetable oils like canola, soybean, and corn oil, which are plant-based and high in omega-6 fatty acids
• Dairy products with high lactose, including milk and yoghurt
• Lean meats like chicken breast and turkey breast

Since the foods you can eat and avoid on a fat fast are similar to the foods you can consume and should avoid on a Carnivore Diet, there is a version of fat fast known as the Carnivore Fat Fast.

Learn More: 48-Hour Fast: Benefits and Results: Is It Safe?

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What Is a Carnivore Fat Fast?

The main difference between a Carnivore fat fast and any other fat fasting methods is that in this type of fasting, you need to consume Carnivore-friendly foods.

It means no vegetables or plant-based foods are allowed, and you can consume animal products, from ruminants to poultry and seafood.

The main goal of a Carnivore fat fast is to increase the intake of healthy fats, while keeping protein intake moderate and removing carbohydrates to promote ketosis and rapid weight loss.

Like other types of fat fasting, you should do Carnivore fat fasting for a short time to avoid possible negative health effects. Learn about different kinds of Carnivore Diet Fasting.

Whether you want to do a Carnivore Fat Fast or other types of fat fasting, you can use the following step-by-step guide.

Learn More: Pemmican Recipe: How to Make Pemmican for Keto and Carnivore

How to Start Fat Fasting Step-by-Step?

1. Consult a healthcare specialist before starting a new diet, fast, or weight loss program to ensure it is safe based on your current health status.
2. Set a goal for your fat fasting, and do not just do it because others say it is good.
3. Choose a fat-fasting method based on your needs, goals, and body composition.
4. Plan your meals to make sure you consume enough healthy fats and know what to eat and what to avoid to reach maximum benefits.
5. Track your macros using a food tracking app like this free Carnivore Macro Calculator or journal, and go for high fat, moderate protein, and low or no carbohydrates.
6. Drink enough water and stay hydrated during fasting.
7. Stick to your fat fasting plan and stay focused to reach your goals.

While fast fasting is generally safe, some people can benefit from it the most, but others need to avoid it. Let’s find out who can and who shouldn’t go on a fat fast program.

Learn More: The 18-Hour Fast: Does It Work for Weight Loss?

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Who Should Do a Fat Fast?

You can do a fat fast if you want to:

• jumpstart weight loss,
• break through a weight loss halt, or
• improve metabolic health.

It can also be beneficial for:

• individuals with insulin resistance,
• those with metabolic syndrome, which includes high blood pressure, high blood sugar, excess belly fat, and abnormal cholesterol levels, causing heart disease, stroke, and diabetes,
• individuals with digestive issues like bloating, constipation, and irritable bowel syndrome (IBS).

Who Shouldn’t Do Fat Fasting?

• Those with eating disorders need to avoid a fat fast as it can trigger eating disorders like binge eating or restrictive eating.
• Individuals with a history of heart disease need to avoid fat fasting as it can increase their saturated fat and cholesterol levels.
• Pregnant or breastfeeding women must avoid fat fasting as it can interfere with providing nutrients necessary for the fetus or nursing baby.
• Those with certain medical conditions, such as liver or kidney disease, gallbladder issues, or pancreatic insufficiency, must avoid fat fasting.
• Those experiencing low blood pressure need to avoid fat fasting.

If you are not among these individuals and want to start fat fasting after consulting your physician, the following fat fasting meal plans help you get going! Please remember that doing a fat fasting more than 3 or 5 days is not recommended.

Learn More: Intermittent Fasting 20/4: Results, Side Effects, and How to

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Sample 3-Day Fat Fasting Meal Plan [Easy Menu]

A 3-day fat fast is one of the most common fat fasting periods, which takes only three days and includes consuming large amounts of fat and limiting protein and carbohydrate intake.

Although a 3-day fat fast can include different foods for different individuals, a typical 3-day fat fast can include 3-4 small meals daily.

Each meal can contain fat sources, such as butter, cream, cheese, and fatty meats. Carbohydrates like fruits, vegetables, and grains must be avoided or limited.

Here are the foods you can eat every day on fat fasting. You can also use these Carnivore Diet Recipes for more fatty meal ideas.

Day 1

• Breakfast: Carnivore Diet Three Cheese Omelette
• Lunch: Carnivore Diet Seafood Salad with 3 Ingredients
• Dinner: Carnivore Burger Sandwich with Cheese and Bacon

Day 2

• Breakfast: Carnivore Diet Sausage Sandwich with Egg for Breakfast
• Lunch: 2 cups of bone broth with 2 tbsp of butter
• Dinner: 6 oz. of salmon cooked in 2 tbsp of ghee

Day 3

• Breakfast: 2 slices of bacon with 2 tbsp of cream cheese
• Lunch: AirFryer Ultimate Carnivore Diet Double Beef Burger
• Dinner: 6 oz. of ribeye steak cooked in 2 tbsp of butter

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5-Day Fat Fasting Meal Plan [Easy Menu]

Here is a sample 5-day fat fasting meal plan to help you do a fast fast healthily.

Day 1

• Breakfast: 2 boiled eggs and Carnivore Waffles with Egg Yolks and Bacon Fat
• Lunch: Carnivore Diet Steak and Sausage Omelette with Cheese
• Dinner: 6 oz. of salmon cooked in 2 tbsp of ghee

Day 2

• Breakfast: 2 slices of bacon with 2 tbsp of cream cheese
• Lunch: Carnivore Diet Seafood Mix with Cheese and Cream Sauce
• Dinner: 6 oz. of ribeye steak cooked in 2 tbsp of butter

Day 3

• Breakfast: Carnivore Diet Grain-Free Pizza for Breakfast
• Lunch: 6 oz. of ground beef cooked in 2 tbsp of ghee with 1 oz. of cheese melted on top
• Dinner: Carnivore Smoked Salmon Egg Scramble

Day 4

• Breakfast: 2 hard-boiled eggs with cheese and heavy cream
• Lunch: Carnivore Beef Stroganoff for Lunch or Dinner
• Dinner: 6 oz. of salmon cooked in 2 tbsp of ghee

Day 5

• Breakfast: 2 slices of bacon with 2 tbsp of cream cheese
• Lunch: 2 cans of tuna fish mixed with 2 tbsp of hollandaise sauce

Dinner: Carnivore Diet Fried Fish with Ground Pork Rinds and Egg

Between the meals, you can have mini meals containing butter and other high-fat, low-carb foods.

The Primal Fasting Course

As fat fasting is becoming increasingly popular among Carnivore dieters and others. The Primal has focused on providing an easy and safe ultimate guide to start a fasting course.

Fat Fasting vs. Water Fasting

Water fasting is another type of intermittent fasting that people try to lose weight quickly. It is generally done by those experienced in fasting, but it is generally not recommended. The table below compares fat fasting and water fasting.

Learn More: The 96-Hour Fast Benefits and Results: Is It Safe?

Summary

A fat fast can help you promote weight loss and improve insulin resistance. Fat fasting combined with proper meal plans can result in significant health effects, such as better blood sugar control, improved cognitive function, lower inflammation, and more.

However, consulting a healthcare professional is necessary before making drastic changes to your eating habits. Also, remember that fat fasting is a short-term process, from 1 to 5 days tops.

You can also join Carnivore Diet Courses to lose weight and regain health under the supervision of doctors, experts, and experienced coaches.

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FAQs

Let’s find answers to the most frequently asked questions about a fat fast.

Is It Okay to Fast on a Carnivore Diet?

Yes, fat fasting combined with Carnivore-friendly meals can result in faster fat loss.

How Long Can You Do a Fat Fast?

It differs from person to person, but generally, from 1 day to 3 or 5 days.

How Many Fasting Hours Burn Fat?

The fat-burning process usually starts after about 12 hours of fat fasting and increases between 16 and 24 hours of fasting.

How Often Can I Do a Fat Fast?

While it depends on your goals and body composition, you can have 3-day or 5-day fat fasting programs every month or twice a month.

Can You Burn All Fat in a Day?

While one can lose one pound (0.5 kg) of body fat a day, it requires significant limitations on food intake and an eye-catching increase in physical activity. However, it is not recommended to go through such extreme processes.