I’m looking for ideas for what items would work for a fat fast. I am thinking of doing several OMAD fat fasts. These may be consecutive days (3 or 4 days) or just the 1 day, but I plan to make it a fat fast. I can’t think of anything that I could eat though for that time, so I need some help!
Foods for a fat fast
akirby83
(Adam Kirby)
#2
I just use heavy cream. I think eating butter/MCT oil/coconut oil is gross and prefer the simplicity of HWC.
EZB
(Ethan)
#3
Sure. I think on my short list is
Heavy cream
Egg-yolk-only omelettes
Avocado
Avocado w/ mayo
akirby83
(Adam Kirby)
#4
Merely putting an avocado in your stomach could mess up your fasted state. I’m not sure if it will, but I believe that ANYTHING you consume can trigger fed state hormones.
EZB
(Ethan)
#5
This isn’t an extended fast though. I am going to continue to do my standard 5-day fast twice a month. This is meant to be for additional healing on some of my non-fasting days. Basically, I want to keep insulin low on more days, but I can’t just fast always. So I want to fat-fast OMAD on selected days.
brownfat
(Todd Allen)
#6
Egg yolks have quite a bit of protein and avocado has a little protein and carbs. If you really want to fat fast you might consider trying fat. I’ve prepared beef and pork fat in various ways. I like them sous vide with generous salt. Many other seasonings work well too if you don’t mind trace amounts of carbs and protein.
EZB
(Ethan)
#7
I think I’d be ok with a fat fast that includes a little protein. How much are in egg yolks? The goal here is to just keep insulin in the morning at bay with a morning meal that is very high in fat. Then to skip all other meals until the next morning to allow maximum time for insulin to be low (as it’s usually lowest at night).
EZB
(Ethan)
#8
I was able to look at this site for some nutrition information:
If it is correct, a 5-egg-yolk-only omelette would be 13.5g of protein and 22.5g of fat. That puts the omelette at about 80% fat still. If I can add more high-fat items to the omelette, I can get that number up more.
brownfat
(Todd Allen)
#9
One large egg contains roughly 7 grams of protein of which almost half is in the yolk, I’d guess about 3 g per yolk.
later edit - looks like we posted simultaneously…
Pic2
(Monica Piccirillo)
#10
Cream cheese would be my thought. It was one of the choices I saw on a fat fast list.
EZB
(Ethan)
#11
Right… so maybe I can add 2 tsp heavy whipping cream, some mushrooms, and 1 scoop of coconut oil powder into the beat-up 5 egg yolks. That would add about 14.5g of fat… Which would be 14g protein and 37g of fat total. With some butter, that could easily be 90% calories from fat.
EZB
(Ethan)
#12
Without the mushrooms, this looks like an OK omelette:
Fat 9
Protein 4
Carbohydrate 4
Item Fat Protein Carbohydrate
egg yolk 4.5 2.7 0.1
egg yolk 4.5 2.7 0.1
egg yolk 4.5 2.7 0.1
egg yolk 4.5 2.7 0.1
egg yolk 4.5 2.7 0.1
Coconut Oil 7 0 0.1
HWC 5.6 0.3 0.4
HWC 5.6 0.3 0.4
Butter 11.5 0.1 0
Cream Cheese 9.7 1.7 1.2
TOTAL 61.9 15.9 2.6
CALORIES 557.1 63.6 10.4 631.1
%CALFROM 88.27% 10.08% 1.65%
Vladaar_Malane
(Vladaar Malane)
#13
I know this is late post, but was just thinking on the same thing or partially same myself. I am finishing a 7 day Extended Water Fast this Sunday. My wife literally freaks out about my fasting, cause I’m not eating. However, a fat fast might be the ticket. I found the below listing of fat foods.
Easy 3-ingredient fat bombs (coconut oil, cocoa powder and stevia) - simply follow the recipe for my Chocolate Coconut Candies and only use the 3 ingredients listed above 92 65
Strawberry Cheesecake Fat Bombs 90 67
2 oz / 60g olives 96 82
Other Fat Bombs, all sorts of fat bombs from my blog (values per piece) 90-95 100-150
Coffee with 2 tbsp heavy whipping cream (or coconut milk) 95 109
Low-Carb Cappuccino (dairy-free) 90 113
2 oz / 60g cream cheese 86 138
1 oz / 30g extra dark chocolate (85% cocoa solids) 77 150
1 oz coconut butter (= blended coconut meat, not the same as coconut oil) 91 159
Home-made Coconut & Pecan Butter, 1 oz 79 151
1 oz / 30g almonds 78 163
Deviled eggs: 1 large hard-boiled egg, 1 tbsp mayo seasoned with salt and pepper 85 182
1 oz / 30g walnuts 87 185
2 tbsp full-fat cream cheese rolled in 1 oz of ham 79 186
1 oz almond butter 82 188
Smoked salmon & cream cheese rolls: 2 oz / 60g smoked salmon, 3 oz / 85g cream cheese 75 189
2 oz / 60g full-fat cheese such as brie 75 189
1 oz / 30g macadamia nuts 93 203
1 oz / 30g of macadamia nut butter with 1 oz / 30g celery stalk 92 209
2 tbsp coconut oil. Yes, if you can eat coconut oil just like this, spoon some right into your mouth! 100 234
3 large slices / 3 oz bacon 81 239
Buttered spinach: 1 cup spinach (5.5 oz / 156g) cooked in 2 tbsp cream and 1 tbsp butter seasoned with salt 85 256
Broccoli Cheese Pie 72 258
Spiced Coconut Chips 93 259
Easy Avocado Salad: ½ medium avocado (3.5 oz / 100g) mashed with 1 tbsp mayonnaise (home-made if possible) and seasoned with salt 94 272
Fish & mayo tacos: 2 oz / 60g mackerel, salmon or sardines (cooked or tinned) with 2 tbsp mayo served on 1-2 small lettuce leaves and seasoned with salt 84 292
1 oz / 30g roasted pecans in 1 tbsp ghee, butter or coconut oil with a pinch of salt 95 297
“Regular” Meals: Here is a selection of small meals you can have if you opt for 2-3 meals a day, each ~ 400-700 kcal. % Fat kcal
Scrambled eggs: 2 large scrambled eggs with 1 tbsp butter and 1 tbsp cream cheese 80 323
Cheese-Stuffed Portobello Mushrooms 76 334
Low-Carb Thin Crust White Pizza 73 352
Shamrock Eggs with Braised Spinach 75 360
Keto Mexican Rice 74 385
Egg & Celeriac Nests 74 397
Brussels Sprout and Bacon Hash 72 400
Poached eggs with Hollandaise: 2 poached eggs with one serving of Hollandaise sauce 83 417
Delicious & Simple Chocolate Mousse 88 435
Strawberry & Rhubarb Parfait 89 448
Grilled Halloumi With Strawberry & Cucumber Salsa 76 449
Keto Vegan “Zoodles” 86 449
Ultimate Keto Coffee 85 474
All Day Keto Breakfast 78 489
Keto Mexican Chocolate Shake 91 503
Ultimate Bacon Hash (without the orange juice) 80 521
Avocado & salmon salad: 2 oz / 60g smoked or cooked salmon with 2 oz / 60g cream cheese, 1 tbsp mayo and 1 tbsp finely chopped spring onion or chives on top of one avocado (7.1 oz / 200g) seasoned with salt 82 526
Paleo Greek Meatballs aka Soutzoukakia 72 539
BBQ Pork Ribs 71 586
Quick Tzatziki from ½ cup sour cream (4.1 oz / 120g), 3 oz / 85g grated cucumber, 1 clove mashed garlic, 1 tbsp lemon juice, 1 tbsp extra virgin olive oil, 1 tsp freshly chopped dill and salt 90 539
Shirataki noodles with bacon & cheese sauce: 1 packet, 7.1 oz / 200g shirataki noodles, drained and fried on 2 tbsp butter or coconut oil with 2 slices bacon (2 oz / 60 g), 2 tbsp heavy whipping cream, 1 oz / 30g grated cheddar cheese and salt) 87 604
Paleo Stuffed Avocado 78 633
Buttered spinach with salmon: ½ cup spinach (2.8 oz / 78g) cooked in 2 tbsp butter seasoned with salt and topped with a small salmon fillet (4.4 oz / 125g) cooked on 1 tablespoon of butter or coconut oil and topped with 2 tbsp of home-made pesto - Paleo Avocado Pesto or Red Pesto 79 639
Quick Beef Ragù with “Zoodles” 73 645
Avocado & mackerel salad: 2 oz / 60g mackerel with 2 oz / 60g cream cheese and 1 tbsp mayo on top of one avocado (7.1 oz / 200g) seasoned with salt 86 689
Pumpkin & Beef Sautée 73 762
Keto Omelet Wrap 78 765
Herbed Omelet 81 719
Salmon with Creamy Spinach & Hollandaise Sauce
@ https://ketodietapp.com/Blog/post/2014/08/14/Complete-Guide-to-Fat-Fast
Bellyman
(Brian)
#14
You could mix it up. Do your egg yolk omelette one day. Do your avocado w or w/o mayo another day. Do your bullet proof coffee another day. Or whatever you decide to use. Wouldn’t necessarily have to be the same thing day after day.
Just curious, have you ever tried an egg fast? From what I read in the past, it seems to be eggs and butter, which is really pretty simple. I haven’t tried it myself but I do eat a good many eggs anyway… and I do like my Kerrygold butter. 
EZB
(Ethan)
#15
What are the protein contents of those items though? I suspect the protein is WAY higher than I would be seeking for a protein fast. I’d like 90%+ calories from fat during a fat fast. The ketodietapp seems to think a fat fast is just keto eating in general.
EZB
(Ethan)
#16
Mixing it up would be nice, but it’s hard to get to 1200+ calories of 90%+ fat with much variety in food.
I haven’t tried an egg fast, but I eat a lot of eggs also.
Goal179
(Dawn)
#17
Hi Guys. I have been having some trouble with fasting lately. I went from being able to water fast upwards to 17 days to now not being able to make it 24 hours. I want to try a fat fast to see if that can help lead me back into water EF. But I am confused about what to eat. Can you eat meat during a fat fast? What about veggies? I thought it meant just butter and eggs. Is there anyone who can help clarify? I want to continue to lose weight …I have 40 pounds still to lose. I also need to keep my insulin levels down.
avocadosrule
#19
A fast can be what you want it to be. Set your goals and fit the food.
I usually do fat fasts, so I have some HWC during the day. Sometimes an olive. Something like that.
Other people do fat fasts and eat cream cheese. Others do egg fasts. Or bacon fasts. Have a look at the fasting section. Lots of good info there.