Fat fasting is a great tool to help you get your appetite under control when you’re new to fasting, or you’re looking to get back on track after a period spent indulging in refined carbohydrates and other processed foods.
In our previous post on fat fasting we discussed how to get started and what you can and can’t have during a fat fast. The principles of fat fasting are simple:
- Eat when you are hungry and stop eating when you feel full
- If you don’t feel like eating, then don’t eat
- Let your body start fasting naturally as you begin to feel satiated and notice your cravings diminish
- Drink water, tea, coffee, broth and pickle juice when you are thirsty
- Avoid nuts, seeds and dairy during a fat fast (butter is OK)
- Eat as much as you would like of these foods:
- Bacon (or salmon)
- Avocados (unless you need to restrict potassium in your diet)
- Leafy greens and non-starchy vegetables
- Herbs and spices
- Healthy fats: coconut oil, avocado oil, extra virgin olive oil, butter, ghee, duck fat and beef tallow
Many people look at this and picture plates of scrambled eggs and bacon and think how boring! The truth is you can be creative with these foods and generate all kinds of yummy dishes.
Here are some of our favourite fat fasting recipes to help you get started:
COBB SALAD (2 servings)
2 cups iceberg lettuce, chopped
4 pieces of bacon, cooked and chopped
1 tomato, chopped
1 avocado, sliced
1 cup cooked chicken – mixing in a little bit of chicken every now and then is perfectly fine if you want to add some variety to the fat fast! Alternatively, you could use beef to change things up.
¼ cup blue cheese
½ tsp salt
4 tbls olive oil
Hard boil the eggs, peel off shell and slice.
Fry the bacon to desired consistency and chop into pieces.
Place on plates. Top with bacon, eggs, tomatoes, avocado, blue cheese and chicken.
Sprinkle salt and olive oil on top and enjoy.
AVOCADO EGG CUPS
2 slices of bacon, chopped
1 tbsp green onion, chopped
Preheat oven to 425 degrees Fahrenheit.
Fry bacon to desired consistency and chop into small pieces.
Cut avocados in half and remove the pit.
Scoop out about one or two tablespoons of avocado to make room for the egg. Place the avocado on a lined baking pan.
Carefully crack the egg into the avocado.
Sprinkle on salt and pepper to taste.
Cook in preheated oven for about 20 minutes until egg whites are cooked.
Top with bacon and green onion.
1 cup chopped spinach
12 cherry tomatoes, halved
⅓ cup diced red bell peppers
½ cup diced green bell peppers
½ cup green onions, finely chopped
½ cup grated cheddar cheese
1 tbsp Himalayan salt
1 tsp ground black pepper
6 slices of bacon
Preheat the oven to 300 degrees Fahrenheit. Grease a six-cup tin with butter or coconut oil.
In a medium-sized bowl, mix together the eggs, spinach, tomatoes, bell peppers, green onion, cheese, salt and pepper.
Wrap a strip of bacon around the inside of each muffin cup.
Fill each muffin cup about three-quarters full of the egg mixture.
Place in the oven and bake for about 20 minutes or until the tops are golden.
Remove from oven and let cool for 10 minutes before serving.
Megan Ramos, Program Director
By The Fasting Method
For many health reasons, losing weight is important. It can improve your blood sugars, blood pressure and metabolic health, lowering your risk of heart disease, stroke and cancer. But it’s not easy. That’s where we can help.
By Jason Fung, MD
Jason Fung, M.D., is a Toronto-based nephrologist (kidney specialist) and a world leading expert in intermittent fasting and low-carb diets.