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Hit a plateau? Indulged a little too much over the holiday? Just getting started? Lets get real, when it comes to living the keto lifestyle, we can hit speed bumps along the way. Getting back to keto, or getting there for the first time can be a tedious and, for some, painful process. I am here to give you the good news that there is a 2-4 day fat fast that will reset your body to ketosis, or will get you kick started into ketosis at a quicker rate.
Fat fasting was introduced to us by Dr. Atkins’ New Diet Revolution, used by individuals whom contest ketosis activation. A fat fast is not recommended for just anyone, there are 2, and only 2, groups of individuals that should partake in a fat fast. They are as follows:
The fat fast is meant to ONLY be used as a last ditch effort in pushing through a 2 week plateau, activating ketosis for the first time, or reactivation ketosis. It is NOT meant to be used routinely. Fat fasting is the process of burning up glycogen stores, and using fat as fuel. In order to get into this state of burning, the body must be pushed into Lipolysis. Lipolysis is a process involved in the breakdown of fats, converting triglycerides into glycerol and free fatty acids. The more consistent, and routine the body is fasting, the more the free fatty acids are released. Ketosis is the result of fatty acids being used by the liver creating the fuel, or energy. This process can not happen if glucose is part of the equation. By reducing the glucose (carbohydrates), increasing fat % to 80%-90%, and minimal protein (10%) the body can quickly be catapulted into ketosis. What does the process entail? The fat fast is a 2-4 day process. Going beyond 4 days your body will go into starvation mode, and muscle will begin to be metabolized as energy, something we need to avoid. The caloric range is 1000-1200, with macros at 0% carbohydrates, 80%-90% fat, 10% proteins. Hunger levels will diminish after the first day, with the increased fat % and as the body shifts from burning glycogen, to burning fat, which allows for less of an appetite and satiety levels at a premium. Now, what to eat. I will give you a quick glance of what a fat fast looks like in my world. I would highly recommend plugging in some of your favorite fats into a macro tracker (www.myfitnesspal.com is my go to) to gauge what works best for you, and to ensure you obtain the results you are working for. Breakfast:
Lunch:
Snack:
Dinner:
My macro % is as follows: 0% Carbs 90% Fat 10% Protein It is not recommended to do hard workouts, or a labor intensive work while you are doing the fast. Choose a 2-4 day window that you are able to get ample rest, limited activity, and consistent fluids. And as stated previously, the fat fast is meant to ONLY be used as a last ditch effort in pushing through a 2 week plateau, activating ketosis for the first time, or reactivation ketosis. It is NOT meant to be used routinely.
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AuthorMacKenzie Patrick Archives
May 2021
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