Read on to know about the unique fat fasting diet technique.

Fat fasting is a technique to quickly lose fat mass. It is a high-fat and low-calorie diet that is followed for a short interval, about 2 to 5 days, in which the individual eats from 1000 to 1200 calories each day of which 80 to 90% is fat.

In this diet, the person goes into ketosis, which raises the ketone molecules in the blood and this phenomenon mimics the otherwise biological effect of fasting. During ketosis, our body uses fat instead of carbs as the main source of energy, because of which fatty acid molecules are broken down in the liver.

During fat fasting, the loss in body’s carb stores also results in loss of water and this may sometimes also give the delusional effect of fat loss. Once the person gets back to a normal eating pattern there are chances of regaining the lost weight soon after. As fat fasting is devoid of proteins, fiber, and many micronutrients, it should not be continued for a long duration.

Food Allowed

During a fat fast, you can include high-fat meats and fish, eggs, oils, high-fat spread, high-fat fruit, low-carb vegetables, high-fat nuts, nut butter, high-fat dairy and non-dairy products, and beverages such as tea, coffee, water, and sparkling water.


Foods to be avoided

Cereals, grains, beans, pulses, most of the fruits and vegetables, low-fat dairy products, low-fat meats and fish, cakes and confectioneries, and sugary drinks.

Side effects of fat fasting

Keto flu

Some people may experience a set of symptoms known as keto flu, which includes nausea, constipation, diarrhea, headache, fatigue, dizziness, and low exercise tolerance.

Muscle wasting

Because of restricted protein intake, the muscle mass starts to deplete if this diet is followed for a longer duration than 4 to 5 days.


In extreme conditions, ketones are raised to a dangerous level in the body and results in serious health complications. This is the reason fat fasting is not recommended for pregnant or lactating women, people with hypercholesterolemia, heart problem, and diabetes.