The best diet plan is
the one that works for you.
The most effective
diet is the one you can stick to, a balance diet with exercise regularly, and incorporates that
into your life style.
The Fat Fast (official version)
Counterintuitive as it may
sound, if you can't budge the scale on Induction, a few days on this regimen
may well allow you to break through metabolic resistance.
Certain individuals are so
metabolically resistant that only more intense dietary restrictions prove
successful. Once medications, thyroid problems and candida are brought under
control, almost all overweight people who diligently adhere to the Atkins
Nutritional Approach™ will lose and keep off weight. But for the small group of
people for whom it does not work, more extreme measures are necessary.
To help these metabolically
resistant people, Dr. Atkins has modified what he calls "the most
effective weight-loss eating pattern ever described." British researchers
Alan Kekwick and Gaston Pawan developed it, and Frederick Benoit and his team
confirmed its superiority in burning off fat, compared to an absolute total
fast. This extreme diet consists of 1,000 calories daily, comprised of 90
percent fat. No other weight-loss regimen has matched its ability to burn off
stored fat. Dr. Atkins modified the Kekwick diet to make it as enjoyable as
possible and dubbed it the "Fat Fast." He tried it on scores of
patients and found it often worked for those who were unable to lose weight in
any other safe, drug-free way.
The Kekwick diet forces the
body into lipolysis so it burns its stores of fat. Lipolysis cannot
take place if there is a significant source of glucose. Since
all carbohydrates and some protein convert to energy by way of glucose,
eliminating almost everything but fat from the diet forces even the most
resistant body into lipolysis. That explains the 90 percent dietary-fat
component. Lowering the caloric intake accelerates the need to burn up body
fat—thus the 1,000-calorie limit.
The Fat Fast is one controlled
carb program where you do have to count calories. You'll eat 1,000 calories a
day, with 75 percent to 90 percent comprised
of fat. Frequent feedings prevent hunger better than three meals a day, so you
consume five feedings, perhaps one every four hours, comprising 200 calories
each. Because of the high fat content and frequent feedings, very few people
experience much hunger. The stumbling block for some people is the absence of
conventional meals. But most are willing to stick with it for a few days, even
if the food selections are unfulfilling.
Caution: The Fat
Fast is actually dangerous for anyone who is not metabolically resistant. For
people who lose weight fairly easily, the rate of weight loss is too rapid to
be safe. But it carries very little risk for people who can barely lose on any
other regimen.
Step One: Eat Mostly Fat
Begin with five 200-calorie feedings per day and follow for four
or five days. Each item equals approximately 200 calories:
·
one ounce of macadamia nuts or macadamia nut butter
·
two ounces of cream cheese or Brie
·
one ounce of tuna or chicken salad with two teaspoons of
mayonnaise (76% fat, 23% carbs, 1% protein) served
in one-quarter of an avocado This diet will make your skin baby soft and glowing, especially if you take the vitamins I suggested. With exercise, you will stay young forever…….
·
two deviled eggs made with two teaspoons of mayonnaise
·
two ounces of sour cream and two tablespoons black or red caviar
·
two and a half ounces whipped heavy cream topped with sucralose
zero-calorie syrup
·
two ounces of pâté (check label for fat content)
·
two egg yolks (hard-boiled) with one tablespoon of mayonnaise
Step Two: Modify the Fat Fast
If increasing the fat-to-carbohydrate ratio and cutting calories
work, any dietary change in that direction might get the job done. Next, you
can try four meals a day of roughly 300 calories for a total of 1,200 calories.
That should work, too, and what it allows is definitely more appealing to the
taste buds:
·
two ounces of beef chuck (do not drain fat) cooked in two
tablespoons of olive oil
·
two scrambled eggs with two strips of nitrate-free bacon
·
two tablespoons of full-fat sour cream with a tablespoon of
sugar-free syrup
·
one-quarter cup chicken or tuna salad made with two tablespoons
of mayonnaise
·
three ounces of pâté (check label for fat content)
·
one-and-a-half ounces of macadamia nuts
Step Three: Return to Induction
Try the 1,200-calorie regimen for a week, then go back to Induction. Or
simply follow the concept of increasing the ratio of fat to protein. No one
should have to feel that losing weight is hopeless. Sometimes the key to
achieving your goal weight permanently is quite difficult to adhere to, but
rarely is it simply impossible.
Fat Fast Diet plan : by Mona
Chu 7/1/2004 4:17:35 PM
The idea of this plan is to let your body burned fat as
fuel, as oppose to typically burn different forms of sugar as fuel. By eating a large percentage of fat in your
meal, this forces your body to access stored fat because you are not eating
carb to convert to sugar to burn as fuel.
How soon for your body to born stored fat depends on how much carbs you
still have in your body. With low
calories intake, and exercise (or not if you are one of those too busy and
tired each day), you will burn more stored fat.
Typically, I would like to suggest calories intake per day
should be equal to the ideal weight you would like to achieve. Let say, you are 5’4, and your ideal weight
is 100 lbs., then your daily maintenance
calories intake is ~1000-1200, this amount is just to keep you alive without
any kind of movement or workout, plus the kind of movement or workout you do
each day. That is to say, when you sit
and watch TV, required less calories then when you run around all day, so you
eat accordingly. Also, should note that
when you take fewer calories than your body required, your body would go into
starvation mode, which slows down your metabolism. Important to keep this in mind.
Most importantly, to avoid yo-yo dieting, and to maintain
the weight you lose, made sure to adjust this to make it into your life
style. You can do this either after you
lose all the weight you wanted, or when you have little weight to lose.
With the understanding that your body burned fat as fuel, that means your body will access fats where fats are stored such as belly, and cough (breast, and yes, flat as a balloon without air; fyi).
Meal plan:
Anytime feel hungry, 1-3 Tbl of Psyllium husk.
Drink lots and lots of water, and carry a bottle with you wherever
you go.
Out of bed: -
Psyllium Whole Husk – enough to feel full.
1-5 Tablespoon.
or Colon Enhancer Powder with 8oz
water
-Tea or Coffee with Half & Half.
-First
meal (five
200-calorie feedings per day from above meal plan).
Recommend: one ounce of tuna or chicken salad with two
teaspoons of mayonnaise served in one-quarter of an avocado
Meal each 4 hour, set alarm as needed.
Before bed: -
Psyllium Husk – enough to feel full. 1-5
Tablespoon.
or Colon Enhancer Powder with 8oz
water
Meal replacement: you
can substitute above meal with 1 ounce of Macadamias nuts if you are going to be out
where there is no refrigeration.
This plan is about 1000 -1200 calories as indicated in Step
One above. Drop meals to 4X per day to
800 calories if is not losing weight, then 600 calories if still not losing
weight, especially for women. You may
want to add tea with Half and Half if you feel needed, or when you are not
satisfy with the meal.
For beginners:
If you feel hungry when eating
chicken and avocado or other meal plan, try to eat animal fats (steak, roast
duck, etc.) of 90% fat and 10% protein, 200 calories or more until satisfy,
with Psyllium husks prior to the meal, once a day or more until no craving,
preferably the 1st or 2nd meal of the day when you just
begin your Fat Fast. This will ensure
you don’t feel hungry all day. My favor
is duck fats, as in Peking or roast duck from Chinatown. Anytime when I feel hungry, I eat a meal of
roast duck with 90% duck fat. This
inhibit from feeling hungry. After a few
days (3-7) of unlimited consumption of 90% fat and 10% protein of steak, beacon,
Peking duck, etc, you will stop feeling hungry. You will gain weight during this period. But it is worthy to stop feeling hungry. From this point on, you will follow the 200 calories
every 4 hour meal plan without feeling hungry.
A sign of achieve fat burning (lipolysis)
process is when you don’t feel hungry, and don’t feel like eating; but you must
eat every 4 hr of 200 cal 90% fat as explained above. Also, you get headaches, foggy, cloudy,
trouble sleeping, not as sharp and easily irritable.
Exercise to achieve fat burning (lipolysis)
process sooner. Stop when achieve fat
burning process. If you stop losing
weight (metabolic resistance), then back to exercise again.
THIS IS A MUST DO!
You
must clean your environment, get rid of all junk foods and such, that means even instant noodle, all
fruits and vegetables, especially any kinds of candy or anything to do with sugar, flour or any kinds of processed food.
Some people may have trouble sleeping, feel cloudy all day or
headaches.
This shall too pass after 2 weeks or so.
Therefore,
I would highly recommended that you arranged this such that it won’t
affect your work schedule.
You might needed to take something to
regulate your bowel if taking
Psyllium Husk can not do the job of helping you to go to the bathroom.
Before you start this diet, you must be ready
to made a change, and must
follow this diet plan no matter what, or
else, you are going to gain
weight as oppose to losing weight.
Do not weight yourself everyday. Do so ~ once a week at the same time
each week.
Preferably, after you get up in the
morning.
Also measure
your waist as a better indication of weight
lose.
Other food recommendation, using
the same concept as 90% fat & 10% protein:
Steak with 90% fat, eat until not
hungry.
My favorite fat fast diet food and
are very enjoyable, are cheesecake and chicken wing (
62% fat, 0% carbs, 38% protein)
with curry (both are my favorite food) plus Psyllium husks prior to the
meal.
Add enough avocado (
77% fat, 19% carbs, 4% protein) to make 90% fat,
the total of 200 calorie.
Check this
for nutrient information.
http://www.fitday.com/webfit/FoodFacts_Outside.html
http://www.fitday.com/webfit/calories/calories.html
Curry chicken wing:
Heat pan, add chicken wing to
stir-fry with ginger. When brown, add
cooking wine (low card) or wine, and your favorite curry to your taste, preferably with heat/hot pepper as it helps to speed up metabolism. Cook
until tender.
Add coconut milk (89% fat, 8% carbs, 3% protein), milk or chicken soup with yogurt or heavy cream to the pan,
Mix the cooked chicken wing with
curry and coconut milk in the pot. Let it sit for a few
minutes before consuming or package.
-I usually make
enough to last a few days.
-1 meal = mix the curry with 1-2 chicken wings (1 wing =mid section and drumstick). You can also add ¼ fresh avocado .
Meal Preparation Ideas:
one ounce of tuna or chicken salad with two teaspoons of mayonnaise (76% fat, 23% carbs, 1% protein) served in one-quarter of an avocado
Since you will mostly eating chicken and avocado, you may
wanted to cook one week meals all at once, chop them up, then at night when you
are preparing for dinner, you can also prepared your next day’s meals in small
containers and take it to your office.
Put those meals in small
containers to carry to work. This also
minimize the headache of “what to eat for lunch” and save a lot of money. Set alarm clock to remind you to eat if
needed. You must eat something every 4 hrs
to keep your metabolism running, also to eliminate from craving.
Your skin will be baby soft, especially if you take the vitamins I suggested. With exercise, you will stay young forever…….
Caution: If you are losing
too much weight, more then 2 lbs per week, you need to up the calories to 300
per meal, or go to Step Two. When you
losing too much weight at once, your body needed time to adjust to the new
weight, 1 lb to 2 lbs per week is reasonable, more then that would be dangerous
because your body started craving, which leads you to binge-eat, and lead you
to gain weight or another failed diet plan.
This is true only when you don’t have too much to lose, such as 20-30lbs.
If you gained those extra
pounds in a short period of time recently, then it is ok to quickly lose the
weight using Fat Fast. I go from ~145lb
to 127-8lbs in a month of Fat Fast (7/14/08---8/11/08); which I gain within the
last 8-10 months; with the following meal plan:
Morning coffee with half & half 100
Noon typical curry chicken wing
w/ avocado 200
4pm typical curry chicken
wing w/ avocado 200
8pm typical curry chicken
wing w/ avocado 200
9pm tea with HH when needed 30
After a week or so on Fat Fast, I noticed chest (lunge?)
pain when wake up every morning. Hurt
when make a movement such as turning.
But everything is back to normal after one normal Carb dinner.
Another side affect of low Carb diet is that you are not as
sharp or learn as fast on a balance diet.
I really have a hard time learning and focusing as I am preparing to
take a test. That’s why I abort the
continuation of Fat-Fast prematurely before achieve my ideal goal of 92-100 lb,
my pre-NYC weight.
CheeseCake
INGREDIENTS (Nutrition)
Serving 12
- 1 cup butter, room temperature
- 4 (8 ounce) packages
cream cheese, softened
- 1 1/2 cups white
sugar
- 3 eggs, room
temperature. 5 eggs, room temperature
- 2 cups heavy cream
- 1 1/2 tablespoons
cornstarch
- 1
teaspoon vanilla extract
Serving 6
- 1/2 cup
butter, room temperature
- 2 (8 ounce) packages
cream cheese, softened
- 3/4 cup white sugar
- 2-1/2 eggs, room
temperature
- 1 cup
heavy cream
- 2-1/4 teaspoons cornstarch
- 1/2
teaspoon vanilla extract
DIRECTIONS
- Preheat
oven to 300 degrees F. Preheat oven to 350 degrees F (175 degrees C). Grease and flour a 9 inch springform pan.
- Using an electric
mixer, beat the butter, cream cheese and sugar until light and fluffy.
Beat in the eggs, one at a time, until blended. Stir in the heavy cream,
cornstarch and vanilla.
- Wrap the bottom of
the springform pan with aluminum foil. Line a roasting pan with a damp
kitchen towel. Place cheesecake pan on towel, inside roasting pan, and
place roasting pan on oven rack. Fill roasting pan with boiling water to
reach halfway up the sides of the cheesecake pan. Bake for 60 minutes, or
until center of the cheesecake is just firm. Cool at room temperature for
1 hour. Refrigerate until set before removing from pan.
- Do Not over cook this as it is suppose to be moist. Bake for 60min or until firm.
Serving Size
|
1/12
of a recipe
|
Servings Per Recipe
|
12
|
|
Amount Per Serving
|
|
Calories
|
664
|
Calories from Fat
|
523
|
|
|
%
Daily Value *
|
Total Fat 58.1g
|
89
%
|
Saturated Fat 35.9g
|
180
%
|
Cholesterol 265mg
|
88
%
|
Sodium 374mg
|
15
%
|
Potassium 152mg
|
4
%
|
Total Carbohydrates 29.2g
|
9
%
|
Dietary Fiber 0g
|
<
1 %
|
Protein 9.2g
|
18
%
|
Sugars 25.4g
|
|
Vitamin A
|
43
%
|
Vitamin C
|
<
1 %
|
Calcium
|
13
%
|
Iron
|
13
%
|
Thiamin
|
4
%
|
Niacin
|
13
%
|
Vitamin B6
|
5
%
|
Magnesium
|
4
%
|
Folate
|
12
%
|
Out of bed: -
Psyllium Husk – enough to feel full. 1-5
Tablespoon.
or Colon Enhancer Power with 8oz
water
-Tea or Coffee with Half & Half.
1 hour later: - 1
ounce of chicken with 2 teaspoons of mayonnaise served in one-quarter
of avocado.
-
multivitamins
-
CLA
-
Borage Oil.
4 hours later: -
Psyllium Husk – enough to feel full. 1-5
Tablespoon.
or Colon Enhancer Power with 8oz water
- 1 ounce of
chicken with 2 teaspoons of mayonnaise served in one-quarter
of avocado.
4 hours later: -
Psyllium Husk – enough to feel full. 1-5
Tablespoon.
or Colon Enhancer Power with 8oz water
- 1 ounce of
chicken with 2 teaspoons of mayonnaise served in one-quarter
of avocado.
-
multivitamins
4 hours later: -
Psyllium Husk – enough to feel full. 1-5
Tablespoon.
or Colon Enhancer Power with 8oz
water
- 1 ounce of
chicken with 2 teaspoons of mayonnaise served in one-quarter
of avocado.
4 hours later: -
Psyllium Husk – enough to feel full. 1-5
Tablespoon.
or Colon Enhancer Power with 8oz
water
- 1 ounce of
chicken with 2 teaspoons of mayonnaise served in one-quarter
of avocado.
-
multivitamins
Before bed: -
Psyllium Husk – enough to feel full. 1-5
Tablespoon.
or Colon Enhancer Power with 8oz
water
Subject: Re: Atkins "Fat Fast"
Diet
From: pinkfreud-ga on 19 Apr 2006
13:00 PDT
|
|
Subject: Re: Atkins "Fat Fast"
Diet
From: cep-ga on 15 Jun 2006 11:58 PDT
|
|
a. 2 oz. cream cheese
b. 1 oz. macademia nuts
c. 2 oz. sour cream plus 1 tsp. caviar on 3-4 pork rinds
d. 2 deviled eggs yellow halves (not whites) on 3-4 pork rinds
e. 2. oz. chicken or egg salad made with double mayonnaise
f. 1. oz. of any of above in � small avacado
g. 2-� oz. whipped heavy cream with artificial sweetener and vanilla
Other 200-calorie substitutes (with quite a bit of duplication):
1. # 1/4 cup heavy or whipping cream in a large mug of coffee (I use
this to jump start my day and prevent abuse of those near and
sometimes dear to me. In the summer I make it the night before and put
it in the refrigerator, then pour it over ice. You could also pour it
into popsicle molds and freeze it for Coffee Fat Fasticles. Yum!)
2. # 4 strips of bacon
3. # Peanut Butter Cream Cheese
* 1 ounce cream cheese
* 1 tablespoon sugar free peanut butter
* 1 tablespoon heavy or whipping cream
* 10 drops Liquid Sweet & Low (or artificial sweetener of your choice)
* 1/8 teaspoon ground cinnamon
Blend all ingredients in a small bowl.
Serves 1. Approximately 208 calories.
***Note: If you life this one, make up several servings at one time
and stick them into the refrigerator in custard cups for individual
servings. That way you only have one cleanup.
4. # 2 ounces of cream cheese stuffed in one large celery stalk
5. # 1/2 pork rinds with 2 ounces of sour cream
# Pork Rinds With Sour Cream Dip (This is not my recipe - Judi (Island
Girl) forwarded it to me.)
* 1/2 ounce plain pork rinds (1/6 of 3-ounce bag)
* 1/4 cup sour cream
* 1 tablespoon grated parmesan cheese
Blend parmesan into sour cream and use as dip for pork rinds
Without Parmesan: 164 calories, 8 grams fat (79%)
With Parmesan: 187 calories, 15 grams fat (77%)
6. # 2 tablespoons of sugar free peanut butter on an approximately 7
1/2-inch stalk of celery.
7. # 1/4 cup heavy or whipping cream, whipped, sweetened with
artificial sweetener, and flavored with vanilla or some other extract.
8. # 2 ounces of sour cream on approximately 1/2 cup sliced cucumber.
9. # Tuna or chicken salad with triple the usually amount of mayonnaise.
I cook the bejeebers out of a whole chicken in the crockpot until the
meat is literally falling off the bones, then shred the meat and save
it for chicken salad or for soups. I strain the broth carefully (watch
for small bones!) and freeze it.
I will usually reuse the broth to cook more than one chicken, which
results in a superb, flavorful extra-strength broth which is great to
sip on if you're sick.
10. # 2 egg yolks mashed up with lots of mayonnaise, salt, and pepper
(like you would for deviled eggs), but eaten plain or with a few pork
rinds, cucumber slices, or a celery stick
11. # Peanut Butter Pudding (This is Rani Merens' recipe.)
* 2 tablespoons of sour cream
* 1 teaspoon sugar free peanut butter
* Splenda (to taste)
Combine all the ingredients. This thickens up magnificently, and can
either be eaten "as is" or partially frozen, but don't let it get rock
hard unless you just want to suck on it.
***Note: If you life this one, make up several servings at one time
and stick them into the refrigerator in custard cups for individual
servings. That way you only have one cleanup.
12. # 1/4 cup heavy or whipping cream in a can of diet soda (any flavor)
13. # 1/2 package sugar free Jell-O in 1/2 cup whipped heavy or whipping cream
14. # 1/4 cup heavy or whipping cream, whipped, with 1 teaspoon
unsweetened cocoa powder and a few drops of liquid artificial
sweetener added (to taste).
***Note: If you life this one, make up several servings at one time
and stick them into the refrigerator in custard cups for individual
servings. That way you only have one cleanup.
15. # Jell-O Whip (Someone named Chris sent this to me a couple of years ago.)
* 1 small package sugar free Jell-O (any flavor)
* 1/2 cup boiling water
* 4 ice cubes
* 8 ounces cream cheese, at room temperature and cut into cubes
* 4 tablespoons heavy or whipping cream
Dissolve the Jell-O completely in the boiling water, then add the ice
cubes to cool it down and to thicken it.
When the ice cubes are melted, pour the gelatin mixture in the blender
and add the cutup cream cheese. Whirl it around until the ingredients
are completely blended. Pour the mixture into a mixing bowl.
Whip the four ounces of cream, then fold it into the cream cheese mixture.
Divide the mixture into 5 equal portions, cover each with plastic
wrap, and put them in the refrigerator to chill.
This makes 5 servings, or all the you need for one day of the Fat
Fast. Of course, you wouldn't have to eat all 5 servings in one day.
You could alternate them with other food choices.
16. # Cream Cheese Jell-O Chunks (Someone sent me this idea, too, but
I've misplaced their name).
10 ounces cream cheese, cut into 20 equal squares (Not softened!) 1
small packet sugar free Jell-O, any flavor
Pour the dry gelatin powder into a small bowl or onto a salad plate. Set aside.
Roll the 20 cream cheese squares into balls. Roll each ball in the dry
gelatin mixture. Place the coated balls on a plate, cover them with
plastic wrap, and put them in the refrigerator until you're ready to
eat them
Each Fat Fast serving is 4 balls.
17. one ounce of macadamia nuts
18. one ounce of macadamia nut butter
19. two ounces of cream cheese
20. two ounces of Brie
21. one ounce of tuna or chicken salad with two teaspoons of
mayonnaise served in one-quarter of an avocado
22. two deviled eggs made with two teaspoons of mayonnaise two ounces
of sour cream and two tablespoons black or red caviar
23. two and a half ounces whipped heavy cream topped with sucralose
zero-calorie syrup
24. two ounces of p�t� (check label for fat content)
25. two egg yolks (hard-boiled) with one tablespoon of mayonnaise
26. 1-1/3 ounces of beef chuck (do not drain fat) cooked in 1 1-3
tablespoons of olive oil
27. 1 1/3 scrambled eggs with 1 1/3 strips of nitrate-free bacon
28. 1 1/3 tablespoons of full-fat sour cream with a 2/3 tablespoon of
sugar-free syrup
29. 1/6 cup chicken or tuna salad made with 1-2/3 tablespoons of mayonnaise
30. 2 ounces of p�t� (check label for fat content)
31. 1 ounce of macadamia nuts
|
4.1 What is ketosis?
Ketones are chemicals that your body produces as a by product
of combusting fat. You can buy "ketostix" which, when passed through
urine, can tell you whether or not you are in ketosis. Ketosis happens
during fasting, low carbohydrate diets, pregnancy and it can be caused
by diabetes.
On Dr. Atkins diet ketosis is the goal. You use up your store
of glycogen (blood sugar) and then your body permanently goes into fat
burning mode to fuel your bodily functions. See one of Dr. Atkins' books
for more information.
Members of the low carb mailing list have looked for information
on Medline about ketosis. The only information that has been found is
about ketosis and an underlying disease which brings on ketosis (such
as diabetes, starvation and so on). From this many people have assumed
that ketosis is harmful, rather than the disease causing the state.
We don't really know if long-term ketosis caused by a high protein diet
is good, bad or indifferent.
4.2 What is the fat-fast?
You may hear people talking about the fat-fast, which sometimes
get capitalized to FAT FAST simply because it is kind of a difficult and
dramatic thing to do. Think about 30 times before doing this. It takes a
big toll on your energy levels. This was paraphrased from Dr. Atkins's
book "The New Diet Revolution".
The background of Fat Fast:
There was a study done by Frederick Benoit and his associates at
the Oakland Naval Hospital. They compare "the 1000-calorie, 10-gm-
carbohydrate, high-fat diet with fasting in seven men weighing
between 230 and 290 pounds. On the 10-day fast, they lost 21 pounds
on average, but most of that was lean body weight; only 7.5 pounds
was body fat. But on the ketogenic diet, 14 of the 14.5 pounds lost
was body fat." (NDR, p. 61)
Who should do fat fast?
People who are metabolically resistant, meaning people who can't lose
weight on the Induction diet, or a low-fat diet of under 900 calories,
and those who don't even get into a ketosis/lipolysis metabolism under
any circumstances. (NDR, p.183)
What is the Fat Fast diet?
Fat Fast is based on the study by Benoit. It is designed for the
hard core metabolically resistant people. It is not supposed to help
you lose fat fast, but rather to push your metabolism to go into
ketosis (the fat burning mode).
It is a 1000-calorie a day, 90% fat diet. You divide the food into
small portions, and have them at different times of the day.
Dr. Atkins suggested dividing 1000 calories into five 200-calorie
portions, and have it at 7am, 11am, 3pm, 7pm, and before bedtime.
(NDR, p.186-87)
Some suggestions for 200-calorie portions are:
o 2 oz. of sour cream, containing 1 tablespoon of caviar, served
on three or four crisply fried pork rinds.
o 2 deviled egg halves, served not in the whites, but on the pork
rinds or on a thin slice of a soya bread recipe.
o Graham Newbould's Pate for Royalty (2 oz.) served on the soya bread.
o 2 oz. of chicken salad made with triple the usual amount of mayonnaise
(Or ham salad, egg salad, shrimp salad.)
o 1 oz. of the above in a half avocado.
o 2.5 oz. of whipped heavy cream, artificially sweetened, and with ground
vanilla beans.
o 1 oz. of macadamia nuts (Or walnuts, or other nuts that fits the 90% fat
criteria.)
o 2 oz. of cream cheese.
o Any other recipe or food choices that fits the 200-calorie and 90% fat
criteria.
When should I do Fat Fast?
It is a good idea to try Fat Fast for two days right after the Induction
diet, just to prove that you don't feel hungry. However, it is not
recommended to continue for over a week because it has not been tested
for long term use. It should be interspersed with the Induction diet or
some other strict level of the Atkins diet to make sure that FMS production
is not suppressed by the interposed carbohydrate. The strategy should be
to lose on the Fat Fast and to use the regular Atkins diet to maintain that
loss. (NDR, p187-88)
nctions.
at About
Being In Ketosis?
Establishing this
metabolic state of ketosis even for a short period of time has many outstanding
benefits.
The
main benefit being that it increases the body's ability to utilize fats
for fuel, which gets very lazy on a high carbohydrate diet. When on high
carbohydrate diets the body can usually expect an energy source to keep
entering the body. But in the state of ketosis the body has to become
efficient at mobilizing fats as energy.
- Another nifty
thing about being in a state of ketosis is that if the body has no further
use for ketones they can simply be excreted through urine as a waste
product. This means that at times your body will be peeing out body fat!
This is a novel theme because you body is very efficient at storing energy
substrates for later use.
- Ketosis has a
protein sparing effect, assuming that you are consuming adequate
quantities of protein and calories in the first place. Once in ketosis the
body actually prefers ketones to glucose. Since the body has copious
quanities of fat this means that there is no need to oxidize protein to
generate glucose through gluconeogenesis.
- Another benefit
has to do with the low levels of insulin in the body, which causes greater
lipolysis and free glycerol release compared to a normal diet when insulin
is around 80-120. Insulin has a lipolysis blocking effect, which can
inhibit the use of fatty acids as energy. Also when insulin is brought to
low levels many beneficial hormones are released in the body such as
growth hormone and other powerful growth factors.
- Another small
but very important benefit about the ketogenic diet is that when in the
state of ketosis, ketones seem to blunt hunger in many people. I mean
honestly, what is not better than being on a low calorie diet and not
being hungry all the time like you usually are such as on a high
carbohydrate diet. Since on the ketogenic diet you have to consume a lot
of fat, which hold 9 calories, you are not getting much food volume. This
makes not being hungry a very good thing when on the diet. When you add
such thermogenics like the ECA
stack
and prescription appetite suppressants you won't even think about your
next meal. It's kind of funny that when the Atkins' diet first came out
one of the early criticisms was that the diet blunted hunger too much!
What, is it mandatory to be hungry on a reduced calorie diet?
- The
last benefit has to do with the fact that a ketone body is an inefficient
fuel source due to the fact that when the fatty acid is converted to a KB
it contains 7 calories. This means that the normal pound of fat has less
than 3500 calories.
- Where
Is The Scientific Data?
http://www.bodybuilding.com/fun/keto.htm
http://www.bodybuilding.com/fun/keto.htm
