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It’s a diet technique used by people to achieve quick fat loss goals. When your body starts improving composition so, the shorter intermittent fasting may effective for you. If you want more profound ketosis by some medical reasons, then prolonged fasting may be a good option for you.
What Is Fasting?
Fasting means refraining from the food for a period of time. It’s the world’s best and popular health fitness trend.
Fasting is the reduction of food consumption, which typically lasts for 2-5 days. During this time, you have to eat 1,000-12,00 calories each day. To regain control of your appetite after eating a lot of carbohydrates, fat fasting is an excellent tool.
A type 2 diabetes patient fast for seven days because he has a lot of complications. There are many different variations of fasting. The current time of fasting can be 24 hours, one week, or more days. It reduces the risk of obesity, type 2 diabetes, and Alzheimer’s also increases weight loss.
While in the keto diet, in the first week, your body transitions into ketosis. In ketosis, the body burns fat instead of carbs for energy. So you can lose your weight gently with a keto diet.
What Is Fat Fasting?
Fat fasting sounds like during fasting windows, consume more fat. AS other methods, there are reasons why this fasting method is useful. But fat fasting can consider fasting?
Fasting is the name of restrictions for all foods and drinks, which is not water. It means that fat fasting would not actually be fasting. Therefore one thing is essential to point out that there is a difference between the fast and what benefits.
In this fasting, you cycle between the periods of eating and fasting. According to some studies, it can cause weight loss, improve metabolic health, and protect against disease, which may help you live longer. The first goal in a keto diet is to keep blood glucose and insulin levels low. That allows the body to burn fat and produce some ketones.
Researches show that this diet technique is designed to get you into ketosis quickly. It helps boost ketone levels when you are already getting the ketosis by restricting your calorie and carb intakes. People who want to break the ongoing weight loss want to get back into ketosis after the cheat day. In cheat days rules for low carb diet are relaxed, and you can eat high carb foods.
How It Helps To Burn Fat?
The fat fasting process is low in calories and high in fat. This process is designed to create a deficiency of calories that are needed for weight loss. It also helps deplete the body’s stored carbs so you can move into ketosis quickly and burn more fat. If you stick with this protocol 2 to 5 days, then you may enter in ketosis and start to burn fat as the energy source of the body.
This is possible only when you are already following a low carb diet. If you are following a keto diet or a low carb diet, you may find that fat fast helps increase ketone levels. As your body burns fatter and provides your complete body needs.
Moreover, deficiency of calories and lack of dietary carbs during fat fasting leads you to burn more body fat. But fat fasting lasts only for a few days, so the massive shifts on the scale can not be explained by fats alone.
Loss of stored body carb leads you to the lack of water stored in the form of glycogen, stored form of the glucose. This may cause of illusion of fat loss. If you are not a follower of the keto diet or following a fat fast after cheat days, you can lose a lot of weight. This weight loss during fat fast is like water weight.
When To Use A Fat Fasting?
When you start fat fasting and come back to the track, fat fast is a useful tool. Try to eat lots of fatty foods before beginning your fat fasting routine. By this method, your body reaches in fat-burning mode faster without adverse side effects like headaches and hunger pangs.
- Period of eating a diet in carbohydrates are coming off.
- Extreme hunger and cravings for carbohydrates.
- Fasting stress period seems impossible.
Is Fat Fasting Healthy?
The fat fasting method is low in calories, protein, and some essential micronutrients for your good health. That’s why it is not recommended as a long-term diet plan. High doses of fat in diets like low-carb and ketogenic diet shows to promote some health markers like blood sugar and weight loss.
Therefore, fat fasting is just like the keto diet because of high fat, low carb, and protein. That typically contains 75% of fat, 20% protein, and only 5% of carbs. But the effects of this diet do not well study.
The question about fat fasting methods remains unanswered. Those questions are including what risks of using this diet and which type of fat you can eat. When you decide to try it, follow this plan for only 2-5 days—lack of many essential nutrients, protein, micro-nutrients, and fiber in this method.
Foods To Eat
Fat fasting diet requires you to eat more calories from fat. You need to list of high-fat foods. This diet is quite limited, and you can eat these foods:
- High-fat meat and fish: Salmon, Sardines, and Bacon.
- Eggs: Whole eggs and yolks
- Oils and high fat spreads: Coconut oil, mayonnaise, olive oil, and avocado oil.
- Low-carb veggies and high-fat fruits: Avocado, olive, non-starchy vegetables, like kale, spinach, and zucchini that cooked in fat.
- High-fat nuts and nut butter: macadamia nuts, macadamia nut butter, etc.
- High-fat dairy:Butter, cream cheese, heavy cream, and high-fat cheese like brie.
- High-fat nondairy products:Full fat coconut milk and coconut cream.
- Drinks:Water, tea, coffee, and sparkling water.
Foods To Avoid
Foods that are low in protein and fat and high in carbs. You need to avoid these types of foods during fat fasting. Make sure you are getting most of the calories from fat. Foods you have to avoid:
- Cereals and grain: Bread, pasta, crackers, corn, oats, rice, etc.
- Beans and pulses: Lentils, black beans, butter beans, etc.
- Most fruits and vegetables:Avoid all except those listed above.
- Low-fat dairy foods: Skim milk, low-fat cheese, low-fat yogurt, etc.
- Low-fat meats and fish: Chicken, beef, lamb, cod, etc.
- Cakes and confectionaries: Sweets, biscuits, cakes, pastries, etc.
- Sweet Drinks:Juices, energy drinks, sweetened coffee, etc.
Side effects & Risks
The fat fasting diet technique is so restrictive, and many people face some side effects. Before taking the experience of fat fast, you start the keto diet. You may face keto flu. It’s symptoms that some people notice when they suddenly reduce the intake of carbs at the state of a low-carb diet.
These symptoms can stay for a few days or may for a few weeks. As fat fasting is high fat and short-term diet. You may experience these symptoms:
- Headaches
- Nausea
- Diarrhea
- Constipation
- Dizziness
- Fatigue
- Low exercise tolerance
This diet method is not recommended for pregnant women or breastfeeding. It may significantly increase cholesterol levels in the patients of cholesterol. People who have heart disease and take medications, diabetes patients should tell their doctors before starting.
Try to avoid this diet before the recommendation of doctors. It may lead you to nutrient deficiencies if you follow the diet for a long time. Your diet doesn’t provide you fiber, and it occurs to break down muscle fiber to fulfill the needs of protein and energy.
