Low Carb Recipes for the Low Carb Lifestyle

Tuesday, December 4, 2012

Fat Fast Meal Planner Day 1

Photo courtesy of macadamianutoil.org
Ahhh the fat fast.  I've heard quite a bit about it throughout the low carb world.  This short 3-5 day meal plan is supposed to jump start weight loss, throw you off of a plateau and put you into deep ketosis.  When I first heard about it, I had heard that you pretty much eat macadamia nuts and plain cream cheese all day for 5 days.  Blech!  Not that I don't like those two items, I just can't imagine eating it all day long for a couple of days straight.  I quickly dismissed the idea of ever wanting to try the fat fast.  However, I recently came across this article on Carb Smart by Dana Carpender along with her subsequent articles on the progression of her Fat Fast linked at the bottom of the Carb Smart page and quickly changed my mind.  Dana has recommended a multitude of foods to help come up with the 90% fat and 1000 calories per day that is optimal for the fat fast.  You are supposed to eat 5 small mini-meals a day to achieve this.  I sort of broke it out into 6 only because I started with coffee every morning, but still maintained my approximately 1000 calories per day.

I will post each day with my meal plan, nutrition information along with fat %, etc.  I use fatsecret.com for my tracking and calculations.

So off we go!

Day 1 Fat Fast Meal Plan:

Fat Fast day 1: 1036 calories 100g fat 7.97 net carbs – 6% carbs, 88% fat, 6% protein
o   Coffee with ¼ c whipping cream 108cal, 93%fat
o   3 slices bacon 114cal, 63%fat
o   Half avocado with 1 tsp olive oil, 1 tsp lime juice, salt and pepper 185cal, 87%fat
o   1 oz macadamia nuts 204cal, 95%fat
o   2 oz cream cheese 198cal, 90%fat
o   2 servings sugar free jello with ½ cup whipped whipping cream 227cal, 88%fat


This plan worked out well for me today.  The worst part was eating the plain cream cheese.  I put some dried chives, salt and pepper on it.  I tried to pretend that it was just a thin bagel with mounds of cream cheese but I didn't fool myself.  The rest of the day was fine.  No issues and no urges to cheat.

**Fat Fast Day 2: Fat Fast Day 2 Meal Planner
**Fat Fast Day 3: Fat Fast Day 3 Meal Planner
**Fat Fast Day 4: Fat Fast Day 4 Meal Planner
**Fat Fast Day 5: Fat Fast Day 5 Meal Planner

27 comments:

  1. Very interesting. I look forward to hearing the results. I'm at a bit of plateau myself and thinking about how to break it.

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    1. I've heard that it's a great plateau breaker. Crossing my fingers that it works.

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  2. Oh, glad to see you decided to give it a go! Do tell all the dirty details, how you feel-how much you lose...I have been pondering it for a few weeks myself. I am trying to hold out for her new recipe book that has lots of things to choose from. I need variety!

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    1. I'll be dishing all the dirt! I've been so curious that I decided I had to give it a go.

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  3. Hi, have been on the fat fast 4 days now, am in ketosis, have lost 4 lbs. heres what i eat, I dont measure, but I keep the portions as small as I can without being hungry. Sour cream mixed with Mrs dash and parmasane cheese(yum) Cream cheese eaten with 1/2 slice crisp bacon (yum) whipping cream whipped with a small amount of jello vanilla pudding ( you can use whatever flavor you want) (yum). I also do the coffee and cream in the morning (yum). O! I also use tiny slices of cucumber for the sour cream/Mrs dash mix.
    So, I alternate these few things, yes it gets boring, I recommend you try and stay busy, I do this on my work days, that way I dont think about food so much. Also, the thinking of food has diminished, nice side effect. Happy weight loss!
    Sula

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    1. Thanks for the suggestions, I will add them to my meals list!

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  4. Ohh this sounds like a GREAT way to get a kickstart when you've been a bit naughty (as I have recently given we're moving!)
    Thanks for simplifying it Tamara, I might give it a go once our move is finished. I do happen to love macadamias but not sure I could live on them for 3 days!

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    1. I thought I loved macadamia nuts too but when I was planning what to eat today (Day 3) I found myself not adding them to the list. They taste good but the amount you can eat as an entire meal was not very satisfying. I'm a dessert person so I always save a sweet meal as my final for the day but if you are more of a crunchy snacker, then a macadamia nut meal as the last for the day would probably be good.

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    2. I'm really keen to do this once we finish our move (we're moving interstate just before Christmas so it's going to be a bit of a nightmare!). It'll be great to be able to read back over your account and get some ideas.

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  5. Im allergic to nuts any suggestions? Also can I do this after TOM?

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    1. Dana Carpender doesn't mention TOM in any of the literature I read so I assume it's not a factor. As far as nuts, I would just skip those meals and double up on one of the other ones. There's no harm in having the cream cheese twice (or all day if that's your perogative) in the same day. The only important part of the fat fast is that you stay around 1000-1200 calories and that 90% of your calories comes from fat.

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  6. Thank you very much will give it a go.

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  7. First of all, I am completely obsessed with your blog! It is my favorite! I am so excited to try all the recipes you post! Yummy! It is so easy to diet with all of your amazing recipes! I have a question... After the fat fast, what part of the Atkins do you return to without gaining weight? Induction? I hope you have a blessed day!
    -Molly

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    1. I always do Induction after a fat fast.

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  8. Maybe you can dip celery in the cream cheese next time.

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  9. thank's for your information and your share in this artikel into your blog, i like this post and very nice
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  10. Have you seen Dana's new Fat Fast Cookbook?

    http://www.amazon.com/Fat-Fast-Cookbook-Recipes-Weight-ebook/dp/B00BGGBE20/ref=sr_1_3?ie=UTF8&qid=1385476991&sr=8-3&keywords=rebecca+latham

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  11. mix 2 tablespoons of peanut butter with 2 tablespoons of cream cheese, ah-maze- ing :-) like peanut butter cheese cake...I wan it up for like 10 seconds in the microwave, mixes easier ;)

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    1. correction: 2tb of cream cheese, 1 tb peanut butter, bit of stevia to taste ;)

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  12. I don't understand, how is coffee with cream 93% fat when coffee is fat-free and cream is somewhere between 12% and 50% fat? Are we using different percentages, volume, weight, energy?

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    1. Nutrition facts from this site: http://www.fatsecret.com/calories-nutrition/generic/cream-heavy-fluid
      Nutrition summary: Calories 51, Fat 5.51g, Carbs 0.42g, Protein 0.31g
      There are 51 calories in 1 tablespoon of Heavy Cream.
      Calorie breakdown: 95% fat, 3% carbs, 2% protein.

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    2. We're talking about the percentage of calories that are derived from fat, not the actual dairy fat content. If you put heavy cream into coffee, then the resulting total calories in the beverage is 90% or more from the fat of the heavy cream, depending on the ratio of coffee to cream of course.

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  13. So...how did it work?

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  14. Today is my second day -- I lost 3 pounds this morning from yesterday morning. Drinking lots of water helped, I'm sure. This is wonderful news for me since I haven't lost anything in over a month and have been keeping carbs very low.

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  15. Starting fat fast Monday after I go food shopping...I am super excited!

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  16. Started today....wish I had started a few days ago. Interested to see how it will go! I've done low carb before and lost weight pretty easily. Almost 50.....can't seem to lose anything no matter what I try! Grrrrr!

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