Easy Fat Fast Menu Ideas

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I have a few easy fat fast menu ideas listed below for you. But before you start, remember that a fat fast is meant for getting into ketosis. It’s meant for people who are physically resistant to getting into a state of ketosis, or it can be used to break through a weight loss plateau.

If you’ve tried everything to lose weight but your efforts are not producing the results you’re after, then a fat fast can be very powerful. Keep in mind that results will vary with every individual. Some will lose a lot of weight effortlessly while others will only get moderate results. I say it’s worth experimenting.

If you’re taking medications or have health problems, please consult with your doctor before following this short-term diet.

The diet consists of approximately 1000-1200 calories made up of 80-90% fat.  You follow the diet for 3 to 5 days but no longer than that. I would be very surprised if anyone could manage it longer than five days. It’s not all that palatable. And it’s weird having these tiny meals. This will definitely raise eyebrows at the dinner table!

For this to be effective you must keep track of your calories. To do that, you can use a free app like Cronometer or MyFitnessPal.

I like to break the meals up into 4 feedings.  Use the following three menus to get started. All the calculating has already been done for you.  You can download and print the menus here.

Easy Fat Fast Menu 1
82% Fat, 1236 Calories

Meal #1:
1 oz macadamia nuts

2 oz Brie cheese

Meal #2:

5 oz avocado

5 medium olives

Meal #3:

0.5 oz macadamia nuts

6 tbsp sour cream

Meal #4:

4 egg yolks

1 tsp butter

1 tbsp mayonnaise

Easy Fat Fast Menu 2
80% Fat, 1179 calories

Meal #1:
3 egg yolks

1 tbsp butter

Meal #2:

2.5 oz smoked salmon

2 tbsp cream cheese

Meal #3:

3 slices bacon

5 black olives

Meal #4:

4 oz avocado

1 oz cheddar cheese

Easy Fat Fast Menu 3
82% Fat, 1170 calories

Meal #1:
Fatty coffee: add 1 tsp butter, 1 tsp coconut oil and 1 tsp MCT oil to hot coffee. Blend until frothy. Top with a dash of cinnamon.

1 oz macadamia nuts

Meal #2:

Fatty coffee: add 1 tsp butter, 1 tsp coconut oil and 1 tsp MCT oil to coffee. Blend until frothy. Top with a dash of cinnamon.

2 large boiled eggs

Meal #3:

Fatty coffee: add 1 tsp butter, 1 tsp coconut oil and 1 tsp MCT oil to coffee. Blend until frothy. Top with a dash of cinnamon.

3 oz smoked salmon

Meal #4:

2 slices bacon

1 oz cheddar cheese

Here, once again, is the link to the download PDF.  You can download and print the menus here.

Try Your Own Food Choices

To come up with your own food plan, here’s a fat fast food list to choose from. I will continue to update the list as I find more foods that would fit the diet.

1. Avocados

2. Macadamia Nuts

3. Eggs

4. Olives

5. Butter

6. Coconut oil

7. Full fat cheese

8. Fatty fish like salmon, mackerel, sardines etc.

9. Very fatty beef or pork

10. Cream Cheese

11. Almonds

12. Walnuts

13. Full fat Greek Yogurt

14. MCT oil

15. Bacon

16. Sour cream

17. Mayonnaise

18. Olive oil

A Couple of Helpful Cookbooks

If you want even more recipe ideas to make the fat fast more palatable, consider these 2 cookbooks by Dana Carpenter.  For your convenience, just click on the links to take you directly to Amazon.

This 100 page cookbook has 50 easy to follow recipes. I have tried most of them and they were really good. I wasn't sure what to expect.

This 102 page cookbook provides 50 easy to follow recipes. Since the first book was good, I decided to try the second and I wasn't disappointed.

Neither book is gourmet cooking but it's great variety when you've committed to doing a fat fast for a few days! 

What To Expect

During the fat fast you will undoubtedly find the food very unfulfilling and downright boring.  You may even wonder why the heck you thought this would be a good idea in the first place! But hey, that’s just how it goes.

However, you shouldn’t feel hungry. Maybe you’ll feel unsatisfied, but you should not be hungry. The food is surprisingly filling. And it crushes urges and cravings for sweets and junk food. That can only be a good thing!  Right?

At the end of your fat fast you should have diminished hunger, some weight loss (5 to 8 pounds is average), and see an elevation in ketones. You can use ketone strips to test your urine or if you have a blood sugar/ketone monitor, you can check your results there. You should feel energetic and have a general sense of wellbeing.

If at any time you do not feel well, stop the fast. There’s no reason that you should push through. Go back to your low carb or keto diet for a few days and try again at another time. 

After the fast, you may regain a pound or two. This is normal. Don’t despair. Just get back to your low carb or keto diet and carry on with your life.

Still Need More Help?

If you need more help with getting into ketosis or you would like to try one-on-one assistance with your keto or low carb diet, consider working with a certified coach like me. You can learn more about my services here. Or you can contact me with any questions you may have here. And I’d love to know how your fat fast went! Feel free to drop me a line any time.

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