Includes 17 Atkins Fat Fast Recipes
01/28/13 Recipes updated and modernized by Dana Carpender, now formatted for easy printing.
Life In The Low Carb Lane
A Fat Fast (also called the Atkins Fat Fast), as outlined by Dr. Atkins in Dr. Atkins New Diet Revolution, is a tool that low carbers who are metabolically resistant can use to get themselves quickly into ketosis. Ketosis means that our bodies are using stored fat for energy. The fat fast is also used by many low carbers (myself among them) to break a weight loss plateau or as a means of forcing themselves to get back on track when they have gone off-plan. I’ve included 17 quick fat fast recipes near the end of this article.
Simply put, an Atkins Fat Fast consists of a 3 or 5-day cycle in which you consume just 1,000 calories a day. 90% of those calories should come from fat. (a Fat Fast should not be extended beyond 5 days because it is deficient in protein.)
Dr. Atkins states that eating 4 or 5 mini-meals is better for getting our bodies into ketosis than eating one large meal while doing a Fat Fast. During a Fat Fast you may consume either four 250-calorie mini-meals or five 200-calorie mini-meals. Consuming these small meals frequently throughout the day actually works better than complete fasting.
Dr. Atkins mentions cream cheese and macadamia nuts as the “perfect” Fat Fast foods. Ten ounces of cream cheese would be an entire day’s food allotment; divide the cream cheese into five 2-ounce servings. You could also opt for 5 ounces of macadamia nuts split into five 1-ounce servings and consumed throughout the day.
That’s not a lot of food. I find that when I do a Fat Fast I think about food constantly. I don’t obsess about food because I get hungry (surprisingly, I do not get hungry), but simply because I can’t have any – at least not any that I really want. A Fat Fast makes regular strict low carbing look absolutely luxurious.
I’m going to be completely honest here: I hate, loathe, and detest doing a Fat Fast. I get very grumpy because I get frustrated. My family says that I don’t, but that just makes me think that they don’t notice the difference because maybe, just maybe, I’m a pretty grumpy person all the time. It’s either that or the kids are ignoring me in the same way they do when I tell them to clean their rooms or do their homework. Or perhaps they simply value their lives and know when to keep their mouths shut. The survival instinct is very strong in my brood.
(***Note: “But I was doing the Fat Fast!” is not a legitimate legal defense for mayhem or murder. I know this is true. I’ve checked.)
OK, I know what you want to ask me: “If a Fat Fast is so incredibly awful to get through, why do you do it, you stupid woman?!?” (Well, you might not say the “stupid woman” part because you are ever so polite, but I know you’re thinking it.)
Why? Because it works for me. If I am not in ketosis when I start a Fat Fast, I am when it’s over. If I am having cravings to beat the band and hanging on by the skin of my teeth, when the Fat Fast is over the cravings are G – O – N – E and I’m perfectly happy to go back to munching on chicken legs and salads. If I’ve hit a plateau and stopped losing weight, my weight loss is jump started.
I’ve done a Fat Fast a half a dozen times in the last three years, and each time I have lost between 5 and 8 pounds during the three-day cycle. After I go back to eating normal low carb, I gain 2 to 4 of those pounds back, but have always ended up with a net loss for the 3-day period of between 2 to 4 pounds. (Your experience may be different from mine. The only way to find out for sure is to try it.)
Of course, a lot of people don’t even consider doing a Fat Fast to get into ketosis or to break a stall because they can’t stand the idea of subsisting on plain cream cheese and/or macadamia nuts for 3 days. I don’t know about you, but I would be more likely to be able to cut off my big toe with a dull paring knife than I would be able to gag down 10 ounces of plain cream cheese. My throat closes up at the very thought. And I don’t particularly like macadamia nuts, either.
Well, I don’t have to choke down plain cream cheese or eat macadamia nuts, thank goodness. You don’t, either. Dr. Atkins lists several alternatives in his chapter on a Fat Fast, and although caviar and avocados don’t appeal to me, you may very well like them.
I have also developed a list of alternative food choices for a Fat Fast, which I’ve listed below. Some of them don’t quite come up to the “90% of the calories from fat” parameter, but they come close enough and have worked for me.
Fat Fast Ideas And Recipes (Atkins Fat Fast Menu)
There is one further plus to a Fast Fast which I haven’t mentioned. There is very little food preparation involved. None of the ideas or recipes listed below will take you more than 5 minutes to prepare.
- Fat Fast Coffee with Heavy Cream Recipe
- Fat Fast 4 Strips of Bacon Recipe
- Fat Fast Peanut Butter Cream Cheese Recipe
- Fat Fast Cream Cheese Stuffed Celery Recipe
- Fat Fast Pork Rinds and Sour Cream Recipe
- Fat Fast Pork Rinds With Sour Cream Dip Recipe
- Fat Fast Peanut Butter Stuffed Celery
- Fat Fast Flavored Whipped Cream Recipe
- Fat Fast Sour Cream Cucumbers Recipe
- Fat Fast Tuna Salad Recipe
- Fat Fast Egg Yolk Dip Recipe
- Fat Fast Peanut Butter Pudding Recipe
- Fat Fast Float Recipe
- Fat Fast Gelatin-Flavored Whipped Cream Recipe
- Fat Fast Chocolate Whip Recipe
- Fat Fast Gelatin Whip Recipe
- Fat Fast Cream Cheese Jell-O Chunks Recipe
- Serves: 1
- Serving size: 1 Serving
- Calories: 209
- Fat: 22g (92.3% calories from fat)
- Trans fat: 0g
- Carbohydrates: 3g
- Sugar: 0g
- Fiber: 1g
- Protein: 2g
- ¼ cup heavy cream – whipped
- 1 teaspoon unsweetened cocoa powder
- liquid sucralose or liquid stevia – a few drops, to taste
- Blend all ingredients in a small bowl.
- Serves: 5
- Serving size: 1 serving
- Calories: 207
- Fat: 21g (88.7% calories from fat)
- Trans fat: 0g
- Carbohydrates: 2g
- Sugar: 0g
- Fiber: trace
- Protein: 4g
- 1 4-serving package sugar-free gelatin
- ½ cup boiling water
- 4 ice cubes
- 8 ounces cream cheese at room temperature
- 4 tablespoons heavy cream
- Dissolve the gelatin completely in the boiling water, then add the ice cubes to cool it down and to thicken it.
- When the ice cubes are melted, pour the gelatin mixture in the blender and add the cutup cream cheese. Whirl it around until the ingredients are completely blended. Pour the mixture into a mixing bowl.
- Whip the four ounces of cream, then fold it into the cream cheese mixture.
- Divide the mixture into 5 equal portions, cover each with plastic wrap, and put them in the refrigerator to chill.
- Fat Fast Cream Cheese Jell-O Chunks(Someone sent me this idea, too, but I’ve misplaced their name).
- 10 ounces cream cheese, cut into 20 equal squares (Not softened!)
- 1 small packet sugar free Jell-O, any flavor
Pour the dry gelatin powder into a small bowl or onto a salad plate. Set aside.
Roll the 20 cream cheese squares into balls. Roll each ball in the dry gelatin mixture. Place the coated balls on a plate, cover them with plastic wrap, and put them in the refrigerator until you’re ready to eat them
Each Fat Fast serving is 4 balls.
Do you have any favorite Fat Fast tips, tricks or recipes? Please let us know below or email comments@CarbSmart.com.
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Introducing CarbSmart’s Fat Fast Cookbook:
- Are you having trouble losing weight, even on the Atkins Induction phase?
- Have you lost weight successfully on low carb, but hit a plateau or started to regain weight even though you’re still following your low carb diet?
- Are you looking for a way to add more healthy fat to your low carb diet?
- Are you interested in jump-starting your weight loss the low carb way?
Learn more about CarbSmart’s Fat Fast Cookbook.
Back to Life in the Low Carb Lane by Di Bauer – CarbSmart Magazine’s editor offers her view of low carbing and helpful tips to make low carbing easier and more productive.
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