People losing weight (using any method) will inevitably stall or plateau. It’s normal. It’s also extremely aggravating and you just want the scale to MOVE.
Before jumping to more drastic measures, as I will discuss further, be sure to check for any culprits such as carb creep (not tracking everything you eat), too much dairy, or too many artificial sweeteners. Since every person is different we have to figure out what works for us individually — some items are completely acceptable for many, okay in moderation for others, and must be totally avoided by some. For example, I pretty much eat dairy every day, and it has never affected my weight loss, but I’ve heard of many low carbers that can not eat it at all.
If you are truly stalled (which technically means no weight loss OR inches lost in over 4-6 weeks), and you have carefully looked over your food diary for the usual suspects, and you are still doing everything right – there are a few options to put to the test.
The best and most comprehensive guide I’ve seen (and used) for the fat fast is located at the “Keto Diet Blog.” There are great explanations, tips to follow, and menu ideas, which are very useful. One thing Martina mentions is that you can breakup your calorie/fat intake however you want for the day. The easiest I’ve found is 3 meals a day, which keeps you on a normal schedule, and MUCH easier to follow (with a few more calories per meal). Previous sites I had read said you had to do 200 calories every 3 to 4 hours. For a working person, that is not always feasible. Unexpected meetings, busy projects, and other things can easily get in the way and you miss a “meal.” Plus the 200 calorie meals were tiny, so this method would leave me thinking about food ALL DAY. Not to mention, I can not even look at a macadamia nut anymore.
A typical fat fast day for me would consist of Breakfast: Cup of coffee with 2 tablespoons of coconut oil; Lunch: 1 7/8 ounces of pecans toasted in a skillet with 15g of Kerrygold butter and Sweve sweetener (about a spoonful); and Dinner: 2 large eggs, scrambled in 21g of Kerrygold butter. This would end the day at 1,006 calories and 90% fat.
This fasting option is what works best for me, personally. Plus, the coffee/coconut oil is my usual breakfast anyway, so when the fast is technically over, my next “meal” is still 100% fat, so maybe it keeps that fat burning going just a little longer.
Please note: Do not follow a fat fast for more than 3-5 days. You will gain some weight back when going back to LCHF, mainly because of the volume of food that wasn’t being eaten during the fast.
There’s a great resource for egg fasts, too! Mellissa at “I Breathe, I’m Hungry” has a great Guide to the Egg Fast. She explains the fast, the rules, and even has menu plans. Many people just assume an egg fast is just days of only eating eggs. This couldn’t be farther from the truth. Yes, you eat eggs, but the key is eating a tablespoon of fat per egg as well. It is basically a very specific type of fat fast. The rules are much more rigid, and people get great results with egg fasts. My personal experience is the egg fast definitely works well, but I think the fat fast is a bit less strict with a bit better results.
Please note: And again, you will gain some weight back when going back to LCHF, some try to ease back into LC by eating eggs for breakfast and lunch (or just breakfast) the day after the last full-day egg fast to keep the most weight off.
There are many resources on intermittent fasting (I.F.). However, I have seen conflicting information on intermittent fasting, such as, I.F. not being calorie deficient to other sites saying you should have a calorie deficiency. I briefly tried I.F. for a week. The easiest way to try out I.F. is to skip breakfast, and eat dinner early (which I already have done for quite some time), so you have a smaller “eating window.” So skipping breakfast was all I really had to change. I basically got ZERO results. Again, it’s an option out there, and some people have great results with IF, but it wasn’t for me AT ALL. I don’t think this is a good option for binge-type eaters either, as they may over do it when the eating window comes around.
I’m sure there are many other options out there as well. These were just a few I’ve personally tried and my opinions on each. If you are on any medications or have any other medical concerns, talk to your regular doctor as these fasts are pretty extreme and you can drop weight very quickly, with possible adverse side effects for some people on sensitive medications.