Atkins Fat Fast Really Is As Awesome As I Thought

natural coconut and walnut oil are cornerstones of the Atkins Fat Fast

As I write this, I have lost 6.4 pounds in 5 days.

Fat Fast Cookbook
Fat Fast Cookbook
by Dana Carpender, Amy Dungan & Rebecca Latham
Fat Fast Cookbook 2
Fat Fast Cookbook 2
by Dana Carpender & Andrew DiMino

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.

On May 1st I turned in the manuscript for another cookbook, 500 Paleo Recipes. It will be out sometime in the fall, and, needless to say, I’d love it if you all went to Amazon and pre-ordered it. Heck, order two.

It is the supreme irony of my professional life that I can gain weight writing diet cookbooks. How? Why? Does this suggest that my recipes aren’t as healthful as I claim? Not at all. What it suggests is that five hundred recipes is a whole darned lot of recipes to come up within six months’ time. I cook and eat more than I otherwise would, that’s all.

In the normal course of things, if I don’t like what the scale says I’ll cut back for a day or two, eating virtually no carbs, and certainly not eating unless I’m physically hungry. Intensive recipe development doesn’t allow for this; I have to cook and eat whether I’m hungry or not, the scale be damned. Indeed, I can get out of the habit of weighing myself.

Fixing My Temporary Weight Gain

All of which explains why I recently found myself asking a great deal of my size ten jeans. When I did weigh myself, it turned out I was up a good 12 pounds since Christmas. That’s most of a dress size. Ugh.

I was determined to evict those pounds before they called up a bunch of friends and invited them over for a party. So last weekend I started fat fasting. I’ve been talking about my fat fast on my Facebook fan page, and understandably people want to know more about it. I’ve written about it before, but interest is great enough it seemed time for another mention. So here’s the skinny, you should pardon the pun:

The Fat Fast is Recommended by Dr. Atkins to Overcome Metabolic Resistance to Weight Loss or to Break a Stall

[bctt Tweet=”Fat Fasting was recommended by Dr. Atkins to Overcome Metabolic Resistance to Weight Loss.”]

Recommended by the late, great Dr. Atkins as a way to overcome metabolic resistance to weight loss or to break a stall, a fat fast is simple: 1000 calories per day, 90% of those calories from fat. Yes, this is calorie-controlled as well as extremely low carbohydrate and even low protein. The fat fast catapults you into deep ketosis, with its triple benefit of appetite suppression, metabolic advantage, and protection of muscle mass. Once you’re in that ketosis, the calorie restriction forces your body to turn to its liberated fat stores for fuel.

I’ve covered the research regarding the fat fast in a previous article and wrote about my first experience with it last autumn. Here are some other thoughts on the subject:

  • I was moderately hungry for the first couple of days. Then serious ketosis kicked in, and I’m far less hungry than you might imagine. Di Bauer said she hates fat fasting, but I’m really not finding it that onerous, and certainly I find it easy considering the weight loss it is causing.
  • As mentioned in last autumn’s article, I have tried the widely-touted HCG protocol. It worked, but it screwed up my blood sugar. Despite the hype, I lost weight at about half the speed I am on the fat fast. Further, my fat fast allows me twice the calories and requires no injections.
  • More than actual hunger, I find myself wanting to eat a little something just to eat. Most of us are prey to this. One of the benefits of the fat fast is that it makes me conscious of how often I automatically reach for a handful of nuts, or a square of sugar-free chocolate, with no real hunger behind it.
  • I feel fine. My head is clear, my energy level is good, my mood is cheerful. This might have something to do with the fact that my ketostix are turning a deep royal purple.
  • I’m neither sitting around like a slug, nor exercising like a mad thing. I go for a walk most days because it’s June and it’s gorgeous out there, and I love to walk. I did my usual Slow Burn weight lifting on Monday, and plan to do it again today (Friday.) Oh, and I’ve been doing my breathing exercises.

But I Disagree With some of the Atkins Fat Fast Naysayers

  • Similarly, I’ve had queries as to whether it’s safe to Atkins fat fast beyond the 3-4 days recommended by Dr. Atkins. I suspect that Dr. A mostly felt the fat fast was too restrictive for most people to want to continue for any longer than absolutely necessary. In Benoit’s research at the Oakland Naval Hospital, subjects fat-fasted for 10 days, and reported no ill effects. They lost an average of 14.5 pounds in that time, with only a half-pound of muscle mass lost. The same subjects lost twice as much fat on the fat fast than they had eating nothing at all, without the considerable muscle loss the total fast incurred. Because of the muscle-sparing effect of ketosis, it’s hard for me to imagine a safer quick weight loss plan.
  • That said, the fat fast is notably short on protein – I’m eating about 30 grams per day. I wouldn’t want to do that much longer than Benoit’s ten days.
  • It is hard – really hard – to get a full 90% of calories from fat, unless you can afford a lot of macadamia nuts (exactly 90% fat), or like plain cream cheese better than I do. Most days I get between 80-85% of my calories from fat. This seems to be sufficient. Too, I often range as high as 1200 calories. It doesn’t seem to be preventing fat loss.
  • When I do my Slow Burn, I eat at least 20 grams of protein afterward, making sure to get plenty of fat with it. (Last time I had 7 ounces of fatty pork ribs.) Why? Because Fred Hahn told me to, that’s why. He says that there’s a magical hour after heavy resistance training when the muscles are primed to suck up amino acids for growth and repair.

So What Do I Eat When I’m on an Atkins Fat Fast?

[bctt Tweet=”What Do I Eat When I’m Fat Fasting? CarbSmart has a bunch of Atkins Fat Fast recipes to help.”]

I wrote about this in the first article, but there have been some additions to the menu:

  • Most mornings I’ve been eating 3 eggs scrambled in a full tablespoon of coconut oil. This is a change from when I fat fasted last autumn, and I think it’s beneficial. This has 317 calories, 77% from fat. The lower fat percentage means I have to eat extra-high-fat during the rest of the day to keep my percentage up, but I love eggs, love big breakfasts, and like getting most of my protein early in the day. Too, coconut oil is profoundly ketogenic.
  • Pepperoni chips with whipped cream cheese. I take an ounce of pepperoni slices (about 15 little pre-packaged slices), lay them on a plate, and nuke them for 90 seconds on high. They get nicely crispy. I then spread them with a total of 2 tablespoons of cream cheese. Very tasty!
  • Tofu shirataki fettuccine with a tablespoon and a half of butter, two tablespoons grated Parmesan, and a touch of garlic. This has a higher fat percentage than the fat fast Alfredo I mentioned in the previous article.

I have a great mac-and-cheese recipe:

Fat Fast Mac-and-Cheese Recipe

  • 1 packet tofu shirataki, preferably fettuccine width
  • 2 tablespoons heavy cream
  • 1 tablespoon whipped cream cheese
  • 1 1/4 ounces cheddar cheese — shredded
  • ½ tablespoon coconut oil
[bctt Tweet=”Dana Carpender’s Fat Fast Mac-and-Cheese Recipe from”]

Drain and rinse 1 packet of tofu shirataki — I like the fettuccine width or the hard-to-find macaroni version. Put ’em in a bowl, and nuke them on high for 90 seconds or so. Drain them again. Nuke them again. Drain them again. This should get the excess water out of them.

Add everything else to the bowl, and stir till the cheese melts and you have a smooth sauce. That’s all you need for low-carb macaroni and cheese!

– – – – – – – – – – – – – – – – – – –

1 serving with: 339 Calories; 33g Fat (86.4% calories from fat); 10g Protein; 2g Carbohydrate; trace Dietary Fiber

Being me, I have recipe ideas brewing that I haven’t tried yet. I have a beautiful, ripe avocado in the house, so I think I’ll have half an avocado, sliced, with a teaspoon of olive oil and a half teaspoon lime juice, plus S&P, for my next “feeding.” 202 calories, 82% fat. I have a party to go to tonight, and if the hostess okays my bringing something, I’ll stuff some mushrooms with Boursin cheese and bake them. Too, I’ve figured out that 4 ounces of sliced mushrooms, sauteed in a tablespoon of butter, with a tablespoon of Boursin melted in, will come to 190 calories, 82% fat. I’ve calculated that two jalapeno peppers, seeded and stuffed with a total of 1 ½ ounce of cream cheese, then each wrapped in a strip of bacon and broiled or grilled till the bacon is done will have 230 calories, 82% fat. And I want to try mixing an ounce each of cream cheese and sour cream with a little melted chocolate, plus chocolate liquid stevia. How bad could it be? 234 calories, 84% fat.

You’ll notice that none of these is 90% fat. I’ve been relying on at least one serving per day of macadamia nuts to push my fat percentage a bit higher. It’s rough, but a girl’s gotta do what a girl’s gotta do.

(Oh, and I forgot! I actually bought a couple of pounds of beef fat trimmings. I cut this in small strips, lay it on my broiler rack, and roast it till it’s crispy. Don’t have an exact figure on this, but surely it’s at least 90% fat.)

I keep track of my calories and fat percentage in my MasterCook program – I just enter everything I eat as if it were ingredients in a single recipe, then hit the recipe analysis button. I very much recommend that if you fat fast you keep track as well. If you don’t have a food tracker app or program, Fit Day has a free nutrition tracker program that works nicely.

So what’s the take-away message, here? That fat fasting is an extremely fast way to lose fat with minimal muscle loss. That’s it’s not a walk in the park, but it’s not gruesome, either. And that regardless of the restrictions, Dana has to create recipes. (In fact, there’s a part of my brain that given dietary restrictions immediately starts trying to figure out all the best things to eat within those parameters.)

But the most important message – hardly new, but one that needs hammering home over and over again – is that fat is not the enemy. Your low carb diet should not be low fat as well, nor should it be, as so many think, high protein. Super-low carb, moderate protein, high fat is the best way to lose fat.

Or as we say around my house, “Atkins was right.”

Further Reading About the Atkins Fat Fast

Fat Fast Cookbook
Fat Fast Cookbook
by Dana Carpender, Amy Dungan & Rebecca Latham
Fat Fast Cookbook 2
Fat Fast Cookbook 2
by Dana Carpender & Andrew DiMino

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.

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Low-carb holiday gift giving. Let's talk a little about low-carb gift giving. Low-carb gift giving? Sure, in a couple of ways. First, most low-carbers know other low-carbers. We're a friendly bunch. Just go on the low-carb cruise someday. You'll see. It's not that hard to find the perfect gift that supports your low-carb friends and family.


  1. Great job, Dana. You are, as always, an inspiration.

    Have you ever played around with taking an amino acid supplement when doing a fat fast? Maybe it would be helpful on one of the slow burn days to pack on the muscle.

    Hurry up and get back to your fighting, writing weight so you can pump out another cookbook!

  2. Verrrrrry intaaaaresting (long beard stroke)…


    How long will you do this for?
    What might happen when you go back to eating as you were before?
    Why so few calories?
    Are you getting the “runs?”

    • Today will be my last day; that’ll make eight days.

      I’m not going back to exactly as I was eating before. I’m planning to keep a super-high fat ratio, but liberalize calories quite a bit.

      So few calories specifically to get very rapid weight loss. D00d, my clothes weren’t fitting. I wasn’t buying bigger ones.

      First couple of days a little, uh, urgency. Adjusted very quickly.

      • So, how did you measure the fast loss and muscle lost?
        This is very puzzling….
        If you study FASTING…Muscle loss is limited to muscle glycogen, water, and some amino acids… not muscle tissue….
        That only happens when you reach around 3-5% body fat.

        Awaiting your answer….

  3. I love aoili on scrambled eggs. If you use garlic powder instead of garlic it compromises the flavor a little, but keeps the fat % very high.

  4. I was wondering what the total net weight loss was for your fat fast. Di Bauer said she gained several pounds when she went back to eating low carb.

    • Dana Carpender

      I lost 7.5 pounds in 8 days, and kept off about 4, depending on what day you ask me. That’s still a half-pound per day loss, not bad at all.

  5. I did a fat fast last month, and like you didn’t find it onerous at all- although my husband and daughter hated ever minute of it ( no I didn’t make them do it, of course!, but I think they worried) but it was amazing to watch fat peal off after even gaining while being fairly strict with my carbs.

    I want to do it again, and I would seriously use any of your amazing recipes ( love the mushroom idea)

  6. Your Mac and Cheese recipe is divine! Wish I’d tried it days ago ( I’m on day 6). Thank you so much or aring. I’ve already preordered your new book!

  7. I’m a big fan of the Fat Fast while on HCG! I was wondering what the recipe is for the fat fast Alfredo? Thanks.

  8. I am a big fan of the Fat Fast while on the. HCG Diet. I was wondering what the recipe is for the fat fast Alfredo? Thanks!

    • Drain a packet of Tofu Shirataki, the fettucini width, of course. Rinse ’em well, and snip across them a few times with your kitchen shears — for some reason they’re super-long. Put them in a microwaveable bowl, and nuke for 2 minutes, then drain again. Nuke *again*, drain *again.* Put them back in the bowl, and stir in a tablespoon each of whipped cream cheese and butter, plus a teeny smidge of garlic, and stir till they melt and blend into a sauce. Add 1 tablespoongrated Parmesan or Romano, and eat. 191 calories, 87% fat, 1 g carb, some of it fiber.

      • When you say “packet” are you talking the whole package or just the serving they say?Which is 3 oz.I eat the whole 8 oz package..4 oz is nothing..but it does say 20 cal per serving and 3 carbs per serving, has 2 gr fiber 1 gr protein.The brand I get is “house Foods” here in Calif.I can only find speghetti size noodles.. which I don’t care as Im so hungry I just eat I use Olive oil since my cholestral was 205 from using cream an d cream cheese.. dont know why it is higher, 2 yrs ago 176.. but I do eat more bacon now and FF more often since I’m in my 50’s now..

  9. I never understood why people just didn’t use a low carb crustless cheesecake recipe to fat fast. A quick estimate would be you can have about 3 slices total through out the day for your 1000 cals and about 80-85% fat. Surely- eating nothing but cheesecake wouldn’t be a terribly hard thing to do! lol

    • I do. I use a pecan crust with splenda and coconut oil. I mix splenda splenda, cream cheese, whipped topping and vanilla extract for the filling. It is 89% fat and I have 4 280 calorie slices a day.

  10. Avocados are only 17% fat and macadamia nuts are 76% fat, not 90% according to the FDA website. I think their figures are a bit misleading about some items, however because the remaining portion of a given item is often mostly water, making it seem lower in fat than it actually is.
    Leave out the egg white when you scramble your eggs and they will be much higher in fat content, since egg whits contain no fat and a lot of protein and they will be tastier as well in my opinion.

    • Depends on whether we’re talking percentage of mass, or percentage of calories. With fat fasting it’s the percentage of calories that counts. According to MasterCook, which derives its stats from the USDA database, I believe, avocados get 79% of their calories from fat, and macadamias do, indeed, get 90% of their calories from fat. An egg gets 62% of its calories from fat, and yes, yolks get 79% of their calories from fat.

      • Ah! I must have missed the distinction as to percentage of calories, not mass. I am starting my own fat fast today at 77 kg. When I was in nursing school, I know weighed 70 kg because my physiology instructor made a big deal out of it since the standard figures of blood volume, lung capacity and other things are base on a 70 kg man, which he claimed didn’t exit until I chirped up and was weighed right there in class.

        I know I haven’t gained more that one or one and a half kgs in muscle mass since then, so the other 6 kg. is blubber, however well hidden. For those who don’t think in metric, 6 kg. is 13.2 lbs. I am also doing Adam Zickler’s slow motion fitness weight training, so we will see how it all goes…

        • Hah! Here in the States, all women want to lose 15 pounds. And years ago, a British author published a book called “The One Stone Solution,” forwarding the idea that all English women were sure they needed to lose 1 stone — 14 pounds. 13 is near enough for government work.

    • Avocados are 76.7% fat (1 fruit has 247 calories from fat divided by 322 calories total = .767)
      Macadamia nuts are 88.4% fat (one cup has 850 calories from fat divided by 962 calories total=.884)

  11. After reading your post about Tofu Shirataki, I went over to Amazon and was interested to find out that regular Shirataki is 0 calories from anything, as it is made from glucomannan and has been for a long time in Japan. I am going to try the angel hair version, as people say the texture of some of the others is unpleasant. It seems like a good way to get maximum calories from fat as it can be used as a medium for eating very creamy, buttery cheese sauces. Yum!

    • Noodles are good, another suggestion, dried spices, some salt and a dash of flax oil! It is quite satisfying, you need to let it ‘brew’ like you would tea. So, I had RoganJosh curry tonight!! Without the meat … Just the fat!

  12. I went on the Fat Fast for four days and lost a total of 12 pds. My beginning weight was 225 pds. I’m confused about the fat fast. I read where you can stay on the Step 1: 1000 cal. a day for 4-5 days. Then I read Step 2: 1200 calories a day for a week Step 3: Return to induction. So actualy I went on Sep 1 for 4 days and lost 12 pds. Then at the beginning of the 5th day I increased my calories to 1200 a day. At the end of the 5th day (today) I lost 3.8 more pounds which brings the total loss of 15.3 pds. Am I understanding this right? Or, are to do Step1 or 2 for only total of 5 days for fat fasting then go to induction. I thought Step 1: 4 -5 days then Step 2: a week then return to indution. Should I now go to induction after 5 days?

    • Hey, Kathy —

      Actually, I hadn’t really differentiated between 1000 calorie and 1200 calorie days — I just try to stay in that range, and above 80% fat, preferable above 85%. After that, yes, I believe Dr. A did want you to go on Induction.

      However, I have had good experiences with alternating a day of fat fasting with a day of standard very-low-carb dieting.

      BTW, it sounds like your body really likes this. How do you feel?

  13. The mac and cheese with shirataki was terrific! I’ll be making this again, often.

  14. Hi Dana,
    Just came across this article and am really keen to try the fat fast this week to drop a few kilos. I’m vegan so my options are limited but plan on eating macadamia nut and macadamia butter, coconut oil and avocado. I was just wondering if eating a whole avocado in a day would be ok? Like if i split it up into quarters to eat thru out the day with the nuts?
    Also could i have coconut milk too since it’s high in fat? And how about a little carob powder?
    Thanks for your help! If you could respond as soon as possible so i can get started this week i’d really appreciate it 🙂

    • All of that would be fine, though I have to give the unsolicited opinion that I think vegan diets are inevitably nutritionally deficient. 🙁 You could also eat coconut butter or just plain coconut, pecans, very low carb vegetables sauteed or roasted in olive oil or coconut oil, and salads of very low carb vegetables with olive oil dressing. Hope this helps!

      • Thank you Dana! That’s very helpful. Would hazelnuts work too? I found some hazelnut butter at a health food store and it said on the label high in mono fats up to 80% – or do these nuts have too many carbs?
        As much as I like macadamia nuts, they’re so expensive!! Glad to know i can eat pecans too 🙂 I know i hear that a bit since becoming vegan, i am considering bringing eggs back into my diet again. Thanks again for your help!

  15. Hi Dana,

    I am going to try the fat fast to get into ketosis. I have been low carb, low protein and high fat for the past several weeks. I have been testing my blood ketones, and simply can not seem to get into nutritional ketosis. My carb intake is ~ 20g per day (all from veg… no fruit and no starch). Protien is strictly limited to between 65 and 70 g per day. This is the low end of what Dr. Phinney recommends, based on my lean body mass (as per DEXA). Fat is at least 200g per day, from full fat cheese, whipping cream, fatty meats, coconut and MCT oils, olive oil, cream cheese and fatty meats.

    I hear about other people eating the same way and getting blood ketone numbers of 2.0 and higher in mere days. The highest I ever got was .5mM, and it only lasted 1 day 🙁 Do you think this means that I am in the “extremely metabolically resistant to weight loss” category? Surely, nothing (NOTHING) has been working for weight loss for me, including very low carb/low protein, high fat…

    I am curious… if I am indeed completely metabolically resistant… I wonder if the fat fast will “reset” me so that a “normal” LC diet will work for me? Wouldn’t that be grand!!!

    Any thoughts or ideas for anyone on this would be mucho appreciated. I’m flyin’ by the seat of my pants here…


    • I wish I knew, truly. Tell you what, I’ll put out a feeler to some of my contacts in the Low Carb Mafia and see if they have any advice.

      Oh, one thing: Are you sure, I mean absolutely sure, that your thyroid is okay? Keep a temperature journal for a week, taking your temperature 5-6 times per day. If your temp is running low, suspect a low thyroid.

      You could add iodine, selenium and l-tyrosine; those are the components of thyroid hormone. They help some.

      As always: I am not a doctor. I do not play one on television. All info and opinions are just that.

      • Thanks so much Dana! To be truthful, I have been having problems in finding a doc who will order the thyroid tests that I ask for (FT3, FT4, rT3). They all just insist on ordering the TSH, which comes in within the normal range. I will take my temps for a week and see. I think I may have to see an ND for the tests.

        • Do try the iodine/selenium/tyrosine combo. Might help, might not — for instance, some people have trouble converting T4 to T3, and for them increasing T4 production will be fruitless.

          Also be aware: The “normal” range for TSH was narrowed a few years back. When I was first tested, mine was in the “normal” range, but toward the upper end. I had symptoms, and my doctor, bless her, is thyroid-savvy, so she agreed to let me try a low dose of Armour Thyroid. This, BTW, is how thyroid issues were diagnosed and treated for a long time.

          Anyway, when they narrowed the range for “normal” TSH, my original number was officially too high.

          Oh, and you need new doctors. What could possibly be the harm in ordering the tests?

          • Thanks so much for the info! I am interested in the thyroid protocol, but want to hold off until I can find a doc who will do the tests that I need/want. Unfortunately, we have a shortage of doctors in my area, so a good one (or any one that is accepting new patients) is not easy. Any of the ones that I have approached stubbornly cling to the “protocol” of testing TSH only. The way some of them act, you would think the cost of the tests is coming out of their children’s lunch money…

            Other than the weight loss issues, I have no symptoms of thyroid problems. Temps are normal, energy is great, eyebrows – all there. No cold intolerance, which is good, because I live at the 53rd parallel, and we get COLD here. No dry skin/hair, and my hair is thick and long (has been described a “mane”).

            After 3 days on the fat fast, I finally came in with blood ketones of 1.1 Mm… yay!


  16. Can’t wait for the e-book to come out! In the meantime, I’m gathering all the ideas for FFing, and will try it soon. I’m wondering how successful it would be to do FF all day, and then a regular LC dinner. Total calories around 1600 with around 80% fat. Hmmmmm.

    • 1600 I think is too high.. I did 1000 to 1200 and lost a lot.. I did 2 weeks, then super low carb again adding some things back..

      • Probably so. Just thinking out loud. Even 1600 calories is a deficit, though (not that I’m a CICO believer, but calories do count to a point). True, you wouldn’t lose as quickly at that level, but it might be more liveable. On the other hand, it’s not forever. Yeah, 1000 to 1200 might be better. 🙂

        I was sort of playing off what Dana was talking about in another blog (not sure which one anymore) where she did FF during the day and then had a regular LC dinner. I think this was the “relaxed” menu in a cycling effort (like Monday through Thursday straight FF and then Friday through Sunday the relaxed menu with a few more calories).

  17. Only thing I notice is my Cholestral went borderline high FFing.. now how to get it back below 200 on normal low carbing.. I have totally blown it with sugar and pastries off and on since TG.. of course people keep bringing chocolate around as well.. I feel totally ambushed and my resolve went south.. Ive been LC for years.. been at maintence weight all that time, now up 8 lbs!!!yikes!!!But I am hesitant to FF again because of the cholestral.Last year before I ever FF’ed, my cholestral was in the 160’s.. and the good was high.. what to do……dairy and all that kinda concerns me,,any ideas?

  18. However, I forgot to mention, that my HDL was 92 and my over all “risk” at 54 is less than 2.24, even though my total cholesteral was 205..(5 above the limit “they” want you at)
    so over all, it all looked good, only thing was my C peptide was .0.71.. under the low normal, however, since I was not eating any sugars at the point. there wasnt much need for insulin, btw which was 2< fasting test on all tests. glucose was 84.. so I think over all, I did good.I just tend to be a perfectionist and want the the total under 200.

  19. Hi Dana, just though I’d post my experience for you. I’ve been low carb (mostly following Wheat Belly since March of 2012). I’ve lost 44 pounds but was stalled for a few months. In hindsight I think I let my portions get larger and probably lost control of carbs (so easy to do that even when not consuming any grains). I did some reading on the fat fast and there were mixed reviews on its safety but I decided to try it anyway. I made it 2-1/2 days but during day 3 I think my blood sugar must have gotten too low (or blood pressure) and I started to feel ill (while out driving my car). This made me start to panic which I think resulted in an anxiety episode where my hands went numb. I pulled over and got an apple and half a cookie but my mouth was so dry I couldn’t even eat them. I had to buy a bottle of water to wash them down (I had consumed water that morning too). Suffice to say my experience with the fat fast was not pleasant. I finally did make it home (my husband was none too happy about the situation) but even today (day after episode) I’m not feeling right. I felt weak and light headed this morning with very cold hands. After eating my breakfast I feel better but not great. I lost 5 pounds but don’t think it was worth how I’m feeling now. As soon as I got home yesterday I made a protein shake and then ate my normal low carb dinner. I had a well balanced low carb breakfast this morning. I’m wishing I hadn’t done this and I’m hoping I bounce back soon.

    • Yikes. I’m sorry. I wonder if you were having a lot of trouble going into ketosis? Seems possible.

      Hope you do indeed bounce back soon. Thanks for the heads-up.

      • I wonder if I was just getting into deep ketosis and it didn’t feel good. I felt quite ill in my car like I would pass out behind the wheel (which is what started my anxiety since I was on the highway at the time). Anyway, I’ve been checking my blood sugar and I checked my BP today and all seems ok. It certainly was an experiment but just wanted to let you know it didn’t go so well for me 🙂

        • You probably needed to supplement with sodium/bouillon.

          • That may be. I ate bacon that morning but maybe not enough sodium. I was already fat adapted since I’d been following low carb/no grains since March. I didn’t read anywhere that more salt may be required doing the fat fast and it didn’t even cross my mind. I have been quite dehydrated since though (2 days later).

      • I was wondering if issues like elevated cortisol could make you react badly to this protocol? I don’t know if I have that but I wouldn’t be surprised. This little experiment has made me realize I need to go and get both my thyroid and my cortisol checked.

  20. Hi Dana,
    Thank you so much for posting on this topic. I was not losing much weight on induction, and went on a fat fast (I call it a Fat Fest), and for the first time, my pee is turning those ketostix purple! That is exciting. I am in Day 9, and have added streaky bacon at breakfast and some bigger portions of pate to the daily amount.

    I have yet to determine how much weight I have lost, but being in ketosis is great.

  21. How can I pre-order the Fat Fast cookbook?

  22. I ‘m loving the new carbsmart magazine – lots of work went into this and it shows. Great article on fat fasting too. The only thing that would be better would be the podcast coming back ….

    Thanks for the visual feast.

  23. I made your mac and cheese recipe last night for dinner, and it is so delicious. Thank you for all your work, putting together such good recipes. I bought shirataki noodles last week (it was a Groupon deal) and had not loved them until I made your mac and cheese.

  24. Fat Fast has to be 1000 calorie a day? Can’t be more?

    • siva:

      1000 calories per day, mostly from fat for 5 days is the best way to do it.

      You could have a little more calories but the high fat content should keep you satisfied for those 5 days.


  25. Atkins revamped book published in 2002 discusses the fact that many people lose too much weight too fast (on Fat Fast) so be safe.

    This is not a warning from me but from Dr. Atkins’ book.

    I’m on Fat Fast right now, third day, my jeans and rings are looser. LOVE cream cheese and Brie. I don’t get bored or hungry. Three years ago I did a Fat Fast using butter; lost about 10 pounds in about 5 days, at the end I could feel muscles beneath my skin.

  26. Sorry, typo in my post, “to be safe” NOT “so be safe”.

  27. I’m on Day 4 of my Fat Fast now,

    I have 3 eggs in the morning but remove the yolk
    For lunch I have shiritaki fried in coconut oil with lemon and a bit of coriander
    For dinner I have cheese and cracked fresh black pepper
    Snacks: Double cream mixed with clotted cream and stevia and macadamia nuts

    I did day 3 with no calories restriction and instead consumed 2000 calories, at exactly 90% fat according to MFP, the scales were 1 lb lower.

    Don’t you think it’s mostly water weight though? My clothes defo fit looser, but I know water weight is visible so I wonder. I just don’t know how much FAT anyone can realistically loose on a 1000 calories

    Love ur post

  28. Dana — will taking fiber supplements hinder a fat fast? I usually take benefiber (dissolves in the water i drink).

    I’m on day two of my fast… yesterday i wasn’t very prepared, so i ate macadamia nuts 5 times that day. Let me tell you — i didn’t want to get the last ounce down. BUT — then i woke up 2.1 pounds lighter this morning! whoo hoo! Today i’m adding in some chicken with mayo for a few of my ‘mini’ meals to see how that works for me.
    I’d love to make some fat bombs this weekend — do you know of any recipes that use chopped nuts like pecans or macadamias?

    I was a low carber years ago, and i should have stuck to it — so now I’m back and I’m glad i kept all of your cookbooks Dana, and I just bought this Fast Fat book yesterday. So far I’m down about 12 pounds….with a long way to go…. 😀

  29. Hi. I LOVE the Fat Fast recipe book! I lost 6 pounds in the last 5 days. Today is the 6th day and I really don’t know how to proceed in eating without gaining it all back! I hope you receive this and can maybe steer me toward a post elsewhere that suggests what to do next, in order to keep as much of the lost weight off as possible going forward. Thanks!

  30. I’m on Day 1…never knew how much I don’t like heavy cream in coffee, but it’s down & I’m going to try something else tomorrow. I did this once before but this time I’d like to try adding pepperoni, egg yolks, etc. I have a lot to lose & am trying get off to a good start—so I need all the recipes & hints I can get, glad that some people posted what they’ve been eating !!

  31. I have a been on fat fast for 4 days and have not any weight. I am 5’2″ current weight 165, goal weight 130 lbs.
    My meals consist of:
    Breakfast- 2 eggs fried in coconut oil, black tea with heavy cream and 1 Splenda
    Lunch : 2 oz Rib eye cooked in coconut oil with half avocado
    Snack- 1 oz macadamia nuts
    Dinner- Same as Lunch ( alternate between steak and chicken)
    I input my foods in the atkins calorie counter and it comes out to 900 calories with 70%fat, 20% protein,10% carbs.
    I walk 3 miles 2X a week .

    Am I eating too little? Not sure what I am doing wrong.

    • Hi there,
      I love your posts and hope you can respond to the one in particular, about what to eat POST FF. I’ve done the FF 2 times already each with great results, but have stopped after about 2 or 3 days with the weight coming back because I really was not sure what to eat after the fast. So I’m doing it again – third time’s a charm – and plan to VERY slowly reintroduce carbs and more protein.

      Sue, I’m not professional in any of this so my advice is purely out of interest to help, but I think what might be holding you back is the general measurements you mention about the heavy cream with your tea, it can really add up; I am not sure if eating too little would stall a weight loss in this case. Also, try to aim for 80 percent fat at least, if you cannot make it to the 90 percent point which so few can.

      Thanks everyone!!
      Sassy Sasha 🙂

    • Hi Sue K,

      You should be eating more fat. 70% is a little low for fat fasting. Try to bump it up to at least 80-90%. This can easily be done with bulletproof coffee. Just add a tablespoon of coconut oil and/or tbsp of butter to your black coffee. It will give you tons of energy. I’m on day 1 of FF and I’m already showing dark purple on my keto test strips and have lost 1 lb.

  32. Leslie tomlinson

    I have been on Atkins induction for seven weeks with no real weight loss..six are at trace to mod. Overnight I go down two lbs.then up 3 the next day. This fat fast is my last hope. Please help.

  33. I tried making the alfredo recipe, but the noodles were like eating rubber bands. I followed the instructions in your book to the letter. I was so disappointed, because I was hoping to be able to eat shirataki often. Have you had this problem? How do you fix it? I have read that a number of people have to stir fry the noodles for a while to get the water cooked out and then they are easier to eat, but your in your recipe it seems like they should be quite edible after the preliminary steps.

  34. Lost 9.7 pounds in 6 days eating the following

    Meal 1 – Bullet Proof Coffee with 1 tbsp MCT oil + 2 tbsp homemade grass-fed Ghee

    Meal 2 – 4 oz Wild Alaskan Salmon I just eat it raw with a little gluten-free soy sauce

    Meal 3 – Guacamole made with 110grams of Avocado and 1 tbsp of Ghee and 1/8 tsp of pink Himalayan salt

    Snack – 10 oz of walnuts or macadamia

    I drink approximately 3.5 liters of water throughout the day

    Total Cals – 1287
    Fat – 120g
    Carbs – 3g
    Protein – 29g

  35. Wow! I am on day one of my fat fast and I only feel slightly hungry, mainly because it’s getting closer ti dinner time. I tried on a skirt today and was surprised that I zipped it up. The only problem being it’s a little snug around the waist, but the last time I pulled it on, I couldn’t zip it at all.

    I’m going to be serious about this. I’ll weigh in tomorrow and count that as day one. Let’s see what happens.

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