Using the Fat Fasting Technique [What It Is and When to Do]

[@richardmullins2850]

I wish that Dr Atkins was still here to see low carb and keto going mainstream RIP Dr Atkins and Thank you.

[@dboehm4910]

agree!!!!!

[@jodyjackson5475]

He was brilliant. I luckily didn’t fall for the low fat nonsense thanks to him

[@papazjose1274]

@@jodyjackson5475 He did not invent this diet. just so you know. He just recycled it from the giants before him and made it popular. So, I wish they were all here to see it.

[@jasminejones9937]

I second that emotion THANK YOU DR ATKINS 👍

[@connieallen2010]

Yes indeed ❤

[@arvyarvy4242]

im on a fast currently trying to break a plateau water only was killing me then i started thinking of butter unrelentingly at around 11 pm with no sleep i gave in and had about 30g of butter and i felt unreal and 30mins later no more hunger and i went right to sleep woke up next morning feeling great and this great discovery saved my fast . i keep it to no more than 60grams of butter every 24hrs and its been smooth sailing.

[@AndreaIhara]

I like to eat fat only (morning and mid-day) and then do OMAD. Very easy for me and keeps slow but stable weight loss/maintenance.

[@kathryncollins8708]

Do you lose weight from it or is it just to maintain weight loss?

[@anask8ter045]

Hi, what do you normally eat for meals if you don't get mind sharing? I thought i was the only alien who enjoys eating fat in the day 😂

[@KotoriOnWheels]

This is my new WOE!

[@leeannn6299]

This was incredibly informative. Each time I wondered something, it was the next thing you addressed. Really well done. Thank you!

[@marcusmoonstein242]

Thank you so much for this. I'd been yo-yo dieting for over twenty years before I finally tried keto. The initial weight loss was amazing, but I stalled out before hitting my goal weight (so still medically overweight). I looked for solutions, and gave intermittent fasting a try (one meal per day with unrestricted calories). It restarted my weight loss, and fasting is surprisingly easy when I'm already in ketosis. Fat fasting will definitely be my Plan B if I plateau again. I'm certainly not a fan of counting calories/calorie restriction, but I'm sure I can do it for a few days if I need to. The recipes really help, because the thought of finding enjoyable foods on a diet of 90% fat was intimidating.

[@julieellis6793]

This is the best video I've watched on fat fasting. Thank you. Subbed.

[@blackheart0430]

Thank you for the video, I have been looking for fasting techniques and tips.

[@sxs357]

I need this, have been stuck for months. Thank you!

[@RuledMe]

I hope it helps out! Here are some other ideas on why you could possibly be stuck as well: www.ruled.me/ketogenic-diet-weight-loss-plateaus/ (the fat fast should help get some progress, but if it's slow going afterward, visit this page for some additional ideas to keep in mind)

[@raracosi]

I like the disclaimer at the start to use this technique only if needed. Too often people sell fasting and highly restrictive diets as a miracle cure, not just a tool with it's benefits and downsides.

[@RuledMe]

I think intermittent fasting is fine to do long-term but only if you're increasing the calories of your other meals to still be enough for your body. But definitely - low calorie fasting should be only used as a tool.

[@eeg0415]

I wonder if it would help my husbands back pain and joint pain? He is super strict carnivore but still pain where he barely can walk/work.

[@bertbotha6370]

Havent you heard about oxalic acids? What is the sense in cutting out carbohydrates if you intoxicate yourself with baby spinach, nuts etc???

[@RuledMe]

Where do you see that you're "intoxicating" yourself on spinach and nuts? There's no scientific evidence to say that you should be avoiding very nutrient dense foods just to avoid oxalates. In fact, studies say the opposite. The only reason you should be eating lower oxalates is if you are prone to kidney issues or have gout. Eat spinach and nuts in moderation and it's perfectly fine, even healthy for you depending on what else you are eating.

[@msbeecee1]

Additionally, having dairy like cheese with spinach reduces the absorption of oxalates from the spinach (calcium binds to the oxalates)

[@SandeepKaur-he2yy]

Thank you that was really helpful....esp the meal plan n macros breakdown....

[@RuledMe]

Glad to hear it was helping for you!

[@whereslaska]

She's got it like 90% right...

[@jonmajarucon51]

This was the best!! Thank you. The food for the fast is so delicious and tasty!!!!!

[@white-lf5pe]

Best fat fasting video around,informative,down to the point and easy to understand..Thank you

[@lynnwilliams5432]

I fat fast only with fluids and fat. I do it for inflammation decreasing NOT weight loss. I fell into not bc I was advised to but just noticing I get the same results as with just water. I hardly weigh just once each month but I do FF once ever week for Autophagy 72 hrs. I actually feel better Fasting then eating explain that one?

[@marybuller8239]

What you are doing is a true fat fast. The protein and carbs mentioned in the video will spike insulin and defeat the whole purpose of a fat fast. The recipes mentioned in the video are great for strict keto and that's what I'll use them for. Good for you for figuring this out on your own!

[@miguelangelcifuentescruz689]

How do you feel in terms of inflammation? Do you take any mineral or vitamin supplements in these 72 hours?

[@lynnwilliams5432]

@@miguelangelcifuentescruz689 My inflammation is really down . I am not even getting the third day workout DOM. I am off Celebrex which I took for years. I take vitamins and supplements and electrolytes as usual when I FAST. This is 48 hrs in glucose was 78 and ketones 1.5 this AM.

[@itzakehrenberg3449]

Actual fasting is the ultimate fat fast since your body will consume it's own fat for fuel.

[@lucitac8137]

Thanks for this technique. It is something easy to do and the meal tips are delicious 😋

[@bethweavers2110]

The meals you show are a lot more that Dr Atkins recommends in his book for fat fast. I suggest everyone read the book. What you showed looked more like Induction.

[@mimii3000]

I have a question, can you omad all your calories or do you NEED to split it up into tiny meals?

[@RuledMe]

You can OMAD it if you want to. The smaller, more frequent meals tends to be a bit easier when you're doing a fat fast because you're both restricting your calories pretty heavily and not intaking much protein (which is what usually gives you that 'full' feeling). If you prefer to fast, I'd probably go for a 4-6 hour window where you have 2 smaller meals or something like that, but it's totally up to you.

[@mimii3000]

@@RuledMe Awesome! Thank you!

[@stayhungry1241]

I'll just do egg fast with vco 😊 thanks for the info 🥰

[@Poita316]

Sounds like something I should try. Just wondering if this is something you would combine with exercise like a 3 days a week run of a 4 miles. Seeing the small amount of calories and the amount of calories you burg during a run etc.

[@RuledMe]

I wouldn't really recommend such a low calorie intake with a 4+ mile run. If you want to get deeper into ketosis or get into ketosis quicker, just do fasted exercise. It would give similar results and not require such a large calorie deficit.

[@Tru_G.R.I.T]

If you are I ketosis the calories onsumed don't matter even lean people have plenty of stored fat to use as fuel. Check

[@frankbrander5638]

Any thoughts on having pickles during a fat fast? They’re filling and very low in calories

[@RuledMe]

They should be fine. They do have carbs so you can't go too crazy with them, but having a couple of pickles should be able to fit into a fat fast pretty easily.

[@WellingtonMSB]

I typically eat one meal a day and will like to know if I can stick to the protocol (90% cal from fat and under 1200) but only eat that single meal.

[@RuledMe]

I don't see why not. Just remember that this is a 2-3 day process to try to get past a weight loss plateau or induce yourself into ketosis quicker. Doing a long-term fat fast will cause significant muscle loss and will be unhealthy due to lack of nutrients.

[@WellingtonMSB]

RuledMe thank you. I’ll do this Monday through Wednesday and report back on my experience. Sincerely appreciate the response.

[@josephineungbebnworgu2218]

michael wellington how did it go

[@wendyluckie4537]

Thank you!!

[@drsafiajanjua6049]

Can nursing mothers do keto diet?? Plz reply

[@RuledMe]

I would consult with your doctor to see what they say and to monitor you and your child's health. Generally nursing mothers will need to intake 500 extra calories and ~50g extra carbs per day, though not many studies or research has been done on this so it's best to get your doctor involved in the decision.

[@bbsaid218]

Really good video..thank you 😁

[@RuledMe]

Thank you!

[@Beowulf-wt3kb]

This is so different than what Thomas Delower said. He only mentioned oils. No food. Just drinking oil. All this food with spike insulin. All this food is just like a ketogenic diet. Fat fasting seems to be just fat I thought

[@RuledMe]

90% (or higher) calories from fat, yes.

[@Beowulf-wt3kb]

@@RuledMe thanks

[@FoodDiary2023]

This is super helpful! 🧈

[@needparalegal]

I only eat 1200 cal a day on keto and am not losing weight.

[@RuledMe]

I'd recommend checking what your macros are and following that to a tee.

[@needparalegal]

@@RuledMe under 20 Carbs and close to 50/50 fat/protein calories. I am trying a fat fast to see if I can force myself to start burning fat.

[@RuledMe]

@@needparalegal Keto is generally 70/25/5 in terms of calorie percentages. Like I said, I'd recommend finding your macros and following them. 1200 calories can be enough for some people, but undereating can slow weight loss too. Make sure you find your macros and follow that. There's a calculator on the website that can help with that, too.

[@drkimchi007]

how is this "fasting" when you are eating 3 meals? i think u mean "high fat diet technique" or basically just keto diet?

[@RuledMe]

fat fasting =/= fasting

[@Stupidvideos.69]

Fat doesn't raise insulin, so technically you're still fasting

[@ginafumi3010]

Great ideas !! Thanks!

[@girlhoney]

how can you go into "starvation mode" if you're still ingesting calories? how would you be able to metabolize muscle before the fat on your body? impossible. the body knows better 😂

[@chilleonski-bv9gi]

If you don't eat protein for a long time and your insulin is still high on a very low calorie diet, the body will start to catabolize itself and eat muscle. It's not that complicated.

[@rachelg785]

@@chilleonski-bv9gi Why would you insulin be high if you are only eating fat?

[@295brick]

The technique works great for a plateau

[@_____J______]

Sorry but this is not pure fat only fast, if you look to avocado, nuts, meat nutrition facts they all have protein....

[@RuledMe]

A fast fast is generally 90%+ fat. As long as you're only consuming around 90% calories from fat, 10% calories from protein would still be considered a fat fast.

[@superluci58]

Oh nooo avocado coffee spinaches why? Anti nutrients.. oxalates salycilates.. I can’t find a serious fat fasting😢

[@RuledMe]

Oxalates are fine to eat unless you specifically have a kidney issue.

[@superluci58]

@@RuledMe lol lol oxalate are fine?? Only an Amercan ex SAD can say that BS..oxalates deposit in joint as well (I have a lot of experience about it). Didn't you listen to Sally Norton or EONutrition? Pls think before type.

[@RuledMe]

@@superluci58 No, I read medical studies, read current research, and listen to experts who specialize in the topic that I am reading about. I don't listen to just 1 person, I listen to teams of scientists who research for a living. And the consensus is that moderate consumption of oxalates is totally fine unless you have a specific reason to need to avoid them like kidney problems.

[@superluci58]

@@RuledMe sure anyone can suicide as prefers. I listened to many as well since 2016. I don't listen to scientists, no medical studies at all. I don't trust, they are just who made me struggle with anit nutrients. The best is to listen to your gut and check how you feel. If you are healthy now it's ok but tomorrow you maybe not. Not only kidneys be careful. Oxalates deposit anywhere they want, not where you want. what do you mean for moderate?

[@justinpamesa9190]

great

[@wendyluckie4537]

Examples of 24 hours fat fast menu?

[@RuledMe]

Check the article linked in the description - there are examples there 👍

[@andiwaslikefasho]

Thats not fasting tho just drink some coconut oil ghee dif oils with your drink

[@RuledMe]

That's why it's called fat fasting - it's a very fat-forward few days worth of eating. It's not actual fasting, but it is just the name that was coined and what people know to call it.

[@KotoriOnWheels]

It's really a shoet term no insulin spike diet.

[@candyj3019]

Tfs

[@laurenmcolletti]

Can you eat cheese on a fat fast ?!

[@RuledMe]

Depends on what type of cheese and how much

[@baranjan4172]

All these recipes take the fun out of fat fasting. Which lies in not eating anything else than pure fat. Think of a stick of butter a day or half a glass of coconut or avocado oil. It's a fast. Eating tasty meals is not a fast, no matter how much fat they contain.

[@RuledMe]

Follow the fat fast how you want to follow it, then? As long as you're consuming 90% calories from fat, it's considered a fat fast. If you want to consume oil, then you can. Not everyone wants to do that, though.

[@RuledMe]

@@baranjan4172 Fats alone can trigger small insulin responses as well during conversion of triglycerides into usable energy. Maybe just do a zero calorie fast instead if you're looking to maximize your fasting. Again, you're welcome to drink oil as your fat fast. Not everyone wants to do that. The vast majority of people are using fat fasts during a very short period to break through a plateau. If they have a small insulin spike from eating a small % mix of carb/protein during that, it won't have a deterring effect overall. If you are fat fasting for a different reason than the majority of people, then sure, oil would likely be best. I write my content for the majority of people, though. Best of luck!

[@baranjan4172]

@@RuledMe thank you, likewise best of luck.

[@amna2327]

heyy

[@themacocko6311]

Just use oils.

[@martijobarrett4527]

Um. That's not a fat fast. Nice try.👎👎 This is a low carb diet (which is great).

[@RuledMe]

Fat fast is 90% or higher calories from fat according to Atkin's original book, and that is what we stuck to in this video.

[@martijobarrett4527]

@@RuledMe Thanks for your reply. Atkins was definitely on to something! It has been studied and revised since his days. Ketogenics is the way to go and he was so close but with just too much protein. The diet you promote is Ketogenics and WONDERFUL FOR HUMANS ... This is not a fat fast. A fat fast implies it is a fat fast and not adding carbohydrates (EVOO, ghee, MCT oil, etc). I am doing a week fat fast right now. God bless and stay well! 💞💃🏻

[@RuledMe]

@@martijobarrett4527 I've been writing about ketogenic diets for well over 10 years and been on a ketogenic diet for more than 15 years. This is in fact a fat fast. A fat fast is a 2-3 day period where you reduce calorie intake and make sure your food is 90% or more calories from fat. I'm not sure where you're getting confused but I can assure you the information in the video is correct.

[@martijobarrett4527]

@@RuledMe Thank you. My husband and I have also been intensely studying peer-reviewed literature and studies for 3.5 years. I am a eater faster and just competed another week not long ago (8th ... and everything in between). I thought I'd give a fat fast a try. We eat the diet you are recommending most of the time. Strict keto. We also love to learn from Dr. Sten Ekberg, Dr. Annette Bozworth, Dr. Pompa, Thomas DeLauer, Dr. Ken Berry, Dr. Mindy Pelz, Dr. Eric Berg, Dr. Jason Fung, etc ... The diet you are promoting is strict keto. There would be no avocados or meat (carbs and protein, etc) on a fat fast. Hence the name fat fast. Thanks for your reply. The diet you are recommending is outstanding for people. I hope they follow it. It is just labeled incorrectly. Keto and fast on!😉👍