3rd day into fat fast and keto levels low

#1

Hello everyone. I am on my 3rd day of fat fast. I did a urine keto test this morning. The trace showed only small amount. I am not entirely sure what I am doing wrong.

I am staying in the 1000 to 1200 calorie range.
1st day:
Breakfast
2 fried eggs in coconut oil and 2 slices genoa salami
Dinner
Small porkchop prepared in skillet in coconut oil and spices (salt, pepper,garlic powder, onion powder and paprika) with salad on side (spring mix) with green olives and ranch. Smothered in a mushroom creme sauce.( sauteed mushrooms cooked in half and half with salt and pepper)

2nd day
Breakfast
Coffee with 1/4 cup half and half

Snack: 1 slice medium cheddar cheese

Small porkchop prepared in skillet in coconut oil and spices (salt, pepper,garlic powder, onion powder and paprika) and topped with garlic butter (butter, salt, garlic powder, Italian seasoningand a small salad on side (spring mix) with green olives and ranch.

3rd day
Breakfast
Coffee with 1/4c half and half

Snack
Handful salted cashews

Dinner
Inn n Out 3x3 protein style cheese burger with raw onions 1 slice of tomato and only mustard

Any feedback would be so appreciated. Please let me know what I can do better.

(Michael - When reality fails to meet expectations, the problem is not reality.) #2

You have been keto for more than a year(?). Urine test trips commonly don’t show anything after several weeks or months on keto. This is because as your cells and organs adapt to utilizing ketones/fatty acids more efficiently two things happen. One, the liver stops ‘over production’ of ketones; and, two, the ketones that are produced are more completely utilized. The urine test strips only measure ketones, specifically acetoacetate, that get excreted via urine.

At 1000-1200 cals your ‘fast’ doesn’t look like a fast. Also, you’re eating a lot of non-fat food, so it’s not a ‘fat fast’ either. Cashews especially contain a lot of carbs. Half and half is less than optimal . Salad? Onions, tomatoes mushrooms? Pork chops twice a day?

With what you’re eating, you may not even be in ketosis. I suggest you do a water fast for 3-4 days to reset. That will definitely put you into ketosis. Test your urine again after 4 days of the water fast.

#3

Hi amwassil. Thank you very much for your advice. I am trying you start a keto diet and wanted to start with a fat fast. Very confusing. I use half and half because I had still a big costco size in my fridge. I ate one porkchop a day. No veggies on the salad. I didn’t know cashews have lots of carbs. I saw a keto red pesto made with cashews and thought it would be ok to snack on them. My bad.

(Robert C) #4

Hi @JenJen,

A fat fast is 80% to 90% calories from fat.
A fat fast could be just eating cream cheese (89% fat) and things like butter coffee (almost 100% fat).
A fat fast cannot include things like meat, nuts or vegetables.
Any of those have so much protein and/or carbs that you can’t really eat enough fat to get back up to 80% calories from fat.
Even half and half is only 79% fat (and not a good idea for a fat fast compared to heavy whipping cream).

#5

Thank you very much Robert C. Any ideas and tips are appreciated. Could you please give me any ideas what a day would look like in a fat fast? A day worth of food.

(Michael - When reality fails to meet expectations, the problem is not reality.) #6

@JenJen You can google “fat fast keto” and get more than enough ideas. Probably too many.

If you are ‘trying to start a keto diet’ it is very much easier and simpler to do a 4 day water fast. It only hurts on the second day, after which your hunger subsides bigly. By day 3 or 4 you will be in ketosis. At that point you can introduce a keto diet.

(Susan) #7

Download this:

and type in all the foods, they will tell you the fat content, proteins, carbs and calories.

It is free, and you will see what foods have what percentages in them.

You are better off either doing a total water fast, as @amwassil has suggested above, or an actual proper fat-fast as @RobC has described above.

Or, just start Keto normally:

20 grams or less of carbs, No Sugar, adequate protein and healthy fats, plenty of water and electrolytes and salt.

Best wishes in re-starting and getting back on track =).

(Full Metal KETO AF) #8

I did a Fat Fast in July and lost 10 lbs in 4 days. I regained all of it in about a week but then started dropping again and as of today I am down 10 lbs again with my normal keto diet that I was stalled at for two months. I had BPC, Bacon Fat with little or no meat on it, trimmed ends from a solid bacon slab, and butter mostly. No veg, eggs, cheese or chunks of meat.

There are a couple of different Fat Fast concepts floating around the net, the one you describe is meant for people to get into ketosis, it doesn’t seem like a fast as much as an induction into ketosis for carb eaters. At the caloric level you’re eating I would call that keto with an extremely too large of a caloric deficit. I was eating 800-1100 fat calories with incidental small amounts of protein from solid animal fat and a small amount of carbohydrate from espresso. It broke my stall but wasn’t a sustained weight loss initially. I don’t measure ketones, I just trust whatever I am doing and watch the results with my body responses.

https://www.ketogenicforums.com/t/full-metal-keto-next-steps-and-progress-thread/89541

:cowboy_hat_face:

(Robert C) #9

For an entire day - 8 ounces of cream cheese and 5 strips of bacon is almost exactly 1000 calories and has 85% calories coming from fat.

This is why a water fast might be better - unless you find the above satiating.

(Robert C) #10

Or, if you really wanted a pork chop - you could hit the same 15% ratio at about 1,300 calories - but, you’d have to eat a whole stick of butter too.

(Michael - When reality fails to meet expectations, the problem is not reality.) #11

:call_me_hand: Doable! Just cut it into 12 equal slices and suck on one per hour. You’re welcome.

(Susan) #12

That would make me throw up tbh, yuck!

(Robert C) #13

or 4 to 6 butter coffees! I still think a water fast is better (and will work a little faster).

#14

Thank you all so much. You have been great. The idea of sucking on a stick of butte4 makes me prefer the water fast :slight_smile:

(Robert C) #15

FYI - when replying to someone - it is best to use the “Reply” link next to their post.
If you use the “Reply” link at the bottom of the list of replies - the person you are replying to does not get notified.

(Michael - When reality fails to meet expectations, the problem is not reality.) #16

Keto is obviously NOT a good option for you! :smirk: OTH what about bacon?

Bacon-Flavored-Coffee.jpg640×533

(Susan) #17

I don’t mind butter on things. I put it on my salmon last night when I made it, and some in a cup of coffee this morning (I didn’t like that though, I won’t do that again!). I have never really liked bacon.

(Robert C) #18

HA! - I tried adding bacon grease to coffee before (from non-hormone - non-antibiotic high-quality bacon).

It is probably best if I was the last person that ever tried those two together.

(Michael - When reality fails to meet expectations, the problem is not reality.) #19

@JenJen There are other ways to accomplish the same result. You can quote some portion of a comment and then use the bottom ‘Reply’ link successfully to notify the person you quoted. You can also use the @username to inform someone you’ve either quoted them or included them in a post.

The only issue I have with Rob’s suggestion is that your reply gets posted twice, once directly to the initial comment and again at the bottom. That’s not a big deal, since it’s just the way the forum software does things.

(Michael - When reality fails to meet expectations, the problem is not reality.) #20

You are seriously in deep poo poo! :innocent: My guess is you stirred a spoonful of butter into your coffee then drank the oil slick. AMIRITE? Make a big enough pot of coffee that you can use your counter top blender instead. Add some whipping cream and a little salt in addition to the butter. Add some whey protein powder if you want to make it ‘keto coffee’ rather than just a ‘fat bomb’. Read the label on the whey protein powder because most of them contain lots of carbs. ISO Gold and All Max are good choices.