Leena Watts
The keto diet is a high-fat, low-carbohydrate diet that has been shown to aid weight loss and benefit certain conditions such as diabetes, epilepsy and Alzheimer's Disease. The diet works by getting your body to change its primary source of energy from carbohydrates to fat. This state is known as ketosis, whereby the body uses fat (or ketones) for energy instead of carbohydrates. A fat fast is a short-term diet plan that helps the body enter ketosis quickly. It involves eating low-calorie, high-fat foods for 2-5 days, with 80-90% of calories coming from healthy fats. Examples of foods to eat during a fat fast include high-fat meats and seafood, oils such as olive oil and coconut oil, and nuts.
What to eat on a keto fat fast
| Characteristics | Values |
|---|---|
| Duration | 2-5 days |
| Calories | 1,000-1,200 per day |
| % of calories from fat | 80-90% |
| Macronutrient ratio | 75% fat, 20% protein, 5% carbs |
| Foods to eat | High-fat meats/seafood (e.g. bacon, sardines, salmon), oils (olive oil, coconut oil, avocado oil, MCT oil), low-carb vegetables with butter/oil (zucchini, kale, spinach), high-fat dairy products (cheese, butter, full-fat Greek yogurt), eggs, nuts, avocados |
| Foods to avoid | Vegetables without butter/oil, low-fat dairy products (skim milk, low-fat cheese/yogurt), starchy foods (rice, flour, potatoes, grains), fruit juices, sugar-sweetened beverages, fruits with high sugar content |
| Exercise | Light exercise only, such as walking or light cardio |
| Supplements | Multivitamins, electrolytes, MCT oil |
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What You'll Learn
High-fat meats and seafood
Meat and seafood are popular foods on the keto diet because they are high in fat and very low in carbohydrates. However, it is important to eat these foods in moderation due to links between high meat consumption and health conditions such as heart disease, type 2 diabetes, and excess weight.
When it comes to seafood, fatty fish like salmon, sardines, mackerel, tuna, and anchovies are excellent choices. They are rich in omega-3 fatty acids, which offer numerous health benefits, such as improved brain health, lower insulin levels, and reduced risk of chronic diseases. Salmon, in particular, is also a good source of vitamin D, which is essential for immune function and bone health. Shrimp, lobster, and octopus are also keto-friendly seafood options.
For meat, fattier cuts are generally better for achieving ketosis. Beef ribeye is a good option, with an 11-ounce portion containing 54 grams of fat. Skirt steak is another fatty option that is perfect for grilling, with 30 grams of fat per 9-ounce serving. New York Strip steak is also keto-friendly, with 34 grams of fat in a 7-ounce portion. If you're looking for a more gourmet option, Delmonico steaks have 50 grams of fat per 8 ounces.
Chicken thighs, especially cooked bone-in and skin-on, can also be a good source of fat for the keto diet. A 4-ounce serving provides 17 grams of fat. Ground beef is another versatile option, with a higher fat ratio being ideal for keto. Bacon is also commonly consumed on keto, as it is a fatty type of pork.
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Oils
Olive oil
Olive oil is an easy, everyday addition to a keto diet. It is 99.9% fat and high in oleic acid, a monounsaturated fat that supports heart health and lowers the risk of heart disease. It can be drizzled over meals, used in keto-style salad dressings, and mayonnaise. Always opt for extra virgin olive oil, as it is naturally high in monounsaturated fats and antioxidants.
Coconut oil
Coconut oil is a staple of the keto diet as it is 100% fat. The fat in coconut oil is known as medium-chain triglycerides (MCTs), which are used directly by the liver for energy. MCT oil is also important to include in your diet to avoid the keto flu—flu-like symptoms experienced when adapting to ketosis. Coconut oil can be used to replace most cooking oils in dishes such as stir-fries and curries.
Avocado oil
Avocado oil is another healthy oil option for keto dieters. It can be drizzled over grilled or steamed veggies or used in salad dressings and keto-friendly sauces. Avocados themselves are also a healthy choice for a keto diet, as they are high in healthy fats and important nutrients such as potassium, calcium, magnesium, and B vitamins.
Other oils
In addition to the above, other oils such as MCT oil and nut oils, such as walnut oil, can be included in a keto diet.
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Vegetables
When including vegetables in your keto diet, it's essential to be mindful of their preparation and consumption. Aim for fresh or lightly cooked vegetables to retain their nutritional value. Avoid heavy sauces or breading, as these can add unnecessary carbs and unhealthy fats. Instead, drizzle your veggies with healthy fats like olive oil, avocado oil, or butter to complement your keto diet.
Some vegetables are best avoided or limited on a keto diet due to their higher carb content. Starchy vegetables like potatoes, sweet potatoes, corn, peas, and beans fall into this category. While they provide essential nutrients, they can quickly add up your daily carb limit. If you choose to include them, do so sparingly and ensure they fit within your macros for the day.
It's worth noting that a keto diet can be restrictive, and it's important to listen to your body. If you feel you are missing out on essential nutrients, consult a healthcare professional or a registered dietitian nutritionist to ensure you're getting adequate nourishment while adhering to your keto plan.
Lastly, remember that a keto diet is not just about the vegetables you eat. It's a high-fat, moderate-protein, and very low-carbohydrate diet. The overall goal is to reach a state of ketosis, where your body uses fat for energy instead of carbohydrates. So, while vegetables play a role, they are just one part of a well-rounded keto diet that includes healthy fats, proteins, and other nutrient-dense foods.
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Dairy products
When choosing dairy products for a keto diet, it is important to select those that are very low in carbohydrates, full-fat, and sourced from healthy cows. Here are some keto-friendly dairy products:
Butter is a good source of fat on the keto diet as it has no carbohydrates and is rich in omega-3 fatty acids. Grass-fed butter is an ideal option as it is richer in omega-3 fatty acids.
Cheese is an excellent choice for the keto diet as it is low in carbohydrates, high in fat, and moderate in protein. The best options are fatty and hard cheeses such as feta, parmesan, cheddar, mozzarella, gouda, brie, muenster, Monterey Jack, mascarpone, provolone, and cream cheese. Soft-ripened cheeses like brie and Camembert are also among the lowest in carbs.
Cream is another keto-friendly option. Heavy cream or heavy whipping cream is made from pure milk fat and is high in fat and low in carbohydrates. It can be used in keto baking and cooking, added to coffee or tea, or used to make low-carb cream sauces or ice cream. Half-and-half is also keto-friendly, providing only 1 gram of net carbs per 2-tbsp serving, but it is important to ensure that the only ingredients are milk and cream.
Yoghurt can also be included in a keto diet, but it is important to choose the right type. Unsweetened, full-fat Greek yoghurt is a healthy option as it is low in carbohydrates and a good source of protein and calcium. Traditional yoghurt will also have a lower carb count and a greater fat content. However, it is important to avoid flavoured yoghurt, which often contains added sugar.
By including these dairy products in your keto diet, you can add variety to your meals and ensure you are getting the necessary nutrients to stay nourished and healthy.
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Nuts and seeds
Some nuts and seeds are better suited to keto fat fasting than others. For example, macadamia nuts, walnuts, pecans, and Brazil nuts are all high in fat and low in carbs, making them ideal for keto. Macadamia nuts, in particular, are native to Australia and are a powerful source of healthy fats. A 4-week study in 17 men found that consuming 15% of their calorie intake from macadamia nuts reduced their LDL (bad) cholesterol levels by 5.3% and increased HDL (good) cholesterol by 8%. Similarly, a 6-month study of 100 people found that eating 15% of calories from walnuts lowered total and LDL cholesterol and reduced blood pressure.
Brazil nuts are an excellent source of selenium, with just one nut providing more than 100% of the recommended daily intake. However, due to their exceptionally high selenium content, it is recommended to limit consumption to one to three Brazil nuts per day to avoid potential negative health effects from excessive selenium intake.
Other keto-friendly nuts include pistachios, almonds, and peanuts, although these have a slightly higher carb count, so portion sizes should be monitored to avoid being kicked out of ketosis.
When it comes to seeds, chia seeds, flax seeds, and hemp seeds are all excellent choices for keto fat fasting. Chia seeds are tiny black or white seeds packed with healthy fiber and omega-3 fats, which have powerful anti-inflammatory properties. They can be blended into smoothies, stirred into yogurt, soups, and salads, or used in keto-style crackers or as breading for baked fish or meat. Flax seeds, on the other hand, can be added to keto-friendly baked goods, soups, smoothies, and protein shakes, while hemp seeds are a good source of plant-based protein and are known to improve gut health and digestion.
Pumpkin seeds are another keto-friendly option, offering a good source of magnesium, iron, omega-3 fatty acids, and omega-6 fatty acids, in addition to fiber for digestive health.
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Frequently asked questions
A keto fat fast is a short-term diet plan that involves eating low-calorie, high-fat foods. Typically lasting 2-5 days, a fat fast aims to raise your blood's level of ketone molecules, which sends you into ketosis quickly. This is when your body uses fat for energy instead of carbohydrates.
High-fat meats and seafood are recommended on a keto fat fast, such as bacon, sardines, and salmon. Oils like olive oil, coconut oil, avocado oil, and MCT oil are also encouraged. You can also eat a small number of low-carb vegetables, such as zucchini, kale, and spinach, but these should be consumed with butter or oil.
Dairy products that are not high in fat, such as skim milk, low-fat cheese, and low-fat yoghurt, are not recommended on a keto fat fast. Vegetables that are not low-carb should also be avoided, as well as starchy foods like rice, flour, potatoes, grains, and fruit juices.
