The Truth About Fat Fasting
As intermittent fasting explodes with popularity, more and more people are making the conversion from fasting to fat fasting. Fat fasting involves consuming pure fat during the fasting portion of the day.
The most notable strategy is to add a few tablespoons of butter and MCT oil into your coffee. This protocol has been popularized by quite a few people in the fitness industry and I see more and more people jump on the fat fasting band wagon.
There are a few issues with fat fasting. For one, this completely defeats the purpose of intermittent fasting and in more ways than one. Firstly, one of the huge benefits with intermittent fasting is that it allows you to eat more calories later in the day.
This is what makes getting and staying lean with fasting so effortless. You don’t have to deprive yourself by cutting back on the portions of your meals.
This Is The Real Damage Of Fat Fasting
Well so long that you’re throwing a few hundred calories of pure fat into your coffee, you will have less room to work with for your actual meals. What’s worse, butter/oil, on it’s own, does little to promote fullness.
So those calories are going to make maintaining a calorie deficit harder than ever before. Not to mention the fact that butter and oils are extremely low in vitamins and minerals, rendering them a terrible source of nutrition.
Butter/oil is fine to supplement a meal and to enhance taste, but shouldn’t be a big portion of your calorie intake. If you’re going to consume calories in the morning, then go with a 4 egg omelette. You’re looking at roughly the same amount of calories but the omelette is going to be far more filling and nutritious. That being said, your best bet would be to actually fast.
Another issue with fat fasting is that if you’re taking in a few hundred calories with your coffee then you’re missing out on the power of black coffee at blunting your appetite. Let the coffee do it’s job and save the calories for when you actually want them, with your meals.
This Is The Truth About Fat Fasting, Insulin & Growth Hormone
One of the huge benefits with intermittent fasting is the massive increase in growth hormone that is experienced. Growth hormone is required to shuttle fat cells into the bloodstream allowing you to tap into stored body fat for fuel. Moreover, growth hormone helps retain muscle protein, ensuring you don’t burn muscle tissue during your fasts and during exercise.
Well here’s the thing, dietary fat blunts growth hormone secretion. This is because fat raises somatostatin, which is a growth hormone inhibiting hormone. So by consuming plenty of fat during your fasts, you’re actually negating one of the primary benefits of intermittent fasting, the massive increase in growth hormone secretion.
So with a fat only meal, you will indeed have low levels of insulin (fat doesn’t spike insulin – protein and carbs do), but this doesn’t mean you’ll be able to burn body fat. To maximize fat burning you need to have low insulin levels and elevated growth hormone.
Fat fasting only covers one side of the equation, intermittent fasting handles both sides and creates the perfect storm for mobilizing and burning stored fat cells.
What to do instead?
If you want to use fasting to maximize health and get leaner and stronger than ever before, you must learn to actually fast! That means water, black coffee and tea only. (Does MCT oil or coconut oil break a fast?) Don’t add butter, MCT oil or coconut oil to your coffee. It will sabotage many of the positive effects of intermittent fasting.
How To Eat An Extra Bar Of Dark Chocolate Every Day
Learn to fast with just water and black coffee and you can trade the 360 calories of pure fat in your coffee with a good sized dark chocolate bar in the afternoon. In fact, recently I’ve added a delicious dark chocolate bar into my diet and it’s been easier than ever before to adhere to a calorie deficit.
Why? Well because I sometimes get little hungry a few hours after my first meal. Adding in the dark chocolate bar satisfies me and fills me up right until my last meal. What’s more, dark chocolate has been shown to do a pretty good job at raising satiety, reducing cravings and suppressing calorie intake.
Here Is The Kinobody Fasting Series
If you haven’t already, make sure to read the other three parts to the kinobody fasting series.
2. The Six Rules to Effortless Fasting
3. Hitting Your Macros with Fasting
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[…] fat fasting and if the benefits are actually true? Well this article should sum that up for you. kinobody.com/… #fatfasting #butter #coffee #intermittentfasting […]
dark chocolate……and the sugar?
Dark chocolate has very little sugar in it. If you aim for something in the 90%+ it’ll take a LOT of chocolate to get a considerable amount of sugar. Plus, you probably won’t eat a whole lot of it anyways. 3-4 squares as a dessert does the trick for me.
I’m bulletproof and feel fantastic
Nonsense
Isn’t it funny how these variations for fasting come up?
It’s actually quite simple : to enjoy the benefits of fasting, you need to actually fast, meaning no calorie intake. There used to be juice fasting, now fat fasting, while either of these variations might offer something good for you, they’re simply not fasting protocols, simple as that.
Well said!
Hey Greg in regards to coffee I was curious about something. does coffee automatically have zero calories until you personally add something? Like I by plain black coffee but I always see coffee right next to the kind I buy that is like hazelnut or french vanilla or dark chocolate. Its not creamer its coffee grounds and I was curious if its ok to drink that or would it have calories, it doesn’t say on the packaging.
Yes, those are just natural flavors and auroma’s, it’s perfectly fine. Black coffee is essentially 0 calories.
Hey Greg,
How do I access the fat loss program? I’ve paid and all and I got the receipt in my email, but I get redirected to the kinobody elite login page and I don’t have a username or password for this.
Thanks in advance.
Try reseting your password at kinobodyelite.com. Email me at gregoryogallagher@gmail.com if you’re still having trouble
Hey Greg,
If you are to eat 2-3 meals on most days, breaking the fast at lunch (~1-2pm for me usually), how many carbohydrates do you usually consume in that first meal? As you know, i’m just starting your strength & density GGMB program, and am not sure whether to eat a fat&protein-dense first meal on a workout day and then pound the carbohydrates after working out in the evening (usually 6pm). Or, would you recommend eating a solid portion of CHO in that first meal a few hours prior to lifting, and then moderate amounts of CHO after training later on?
What is your own approach to meal constituents on both rest and training days? I am sitting at a desk all day at work, so should I still consume generous portions of CHO at lunch on rest days while lean bulking or cycling is a better option?
Thanks Greg! Your work is truly inspirational man, and the fact that you walk everything you talk.
Either protocol can work! I’d suggest going higher in carbs after training though, that will work better. As long as you’re in a deficit you can consume plenty of carbs on rest days if you prefer.
Okay cool, thanks for the responses Greg!
After reading a lot of John Kiefer’s work and emphasis of CBL, which was reinforced by your podcast with him, I am confused as to whether to eat any starchy carbs before working out while density bulking. Do you disagree with Kiefer on eating purely protein/fat before working out, whilst looking to gain lean mass? Intermittent fasting + CBL could be a bit too difficult to implement while in a calorie surplus don’t you think?
Would doing CBL on rest days, eating at just above maintenance, but eating generous starchy carbs before working out on training days and PWO be prudent? I can only eat dinner at about 8pm on training days.
I wish my parents weren’t so critical of me eating gigantic portions of food later in the day… People just cannot change their fixed mindset regarding carbs for energy in the morning -.-
I don’t see much of an issue with eating carbs before training. I pay more attention to total macros for the day while finding what strategy is most enjoyable to stick to. I think you should base your decisions on these two factors.
Greg, how does my training day look to you in terms of nutrition and timing: I am 178cm & 68kg. Will the significant amounts of red/brown rice I eat just prior to bed be detrimental to growth hormone?
12.30pm: Meal 1- 3 eggs, tuna, salmon, 230g cooked red rice, coconut oil, salad
Workout (2:30pm): Back/biceps+ pistols progression (70 mins)
PWO: large apple
4pm: Meal 2- 250g cooked red rice, 2 medium white potatoes, 200g steak, butter & coconut oil, broccoli
10pm: Meal 3- potatoes, salmon, egg, avocado, 250g red rice, brazil nuts, coconut/macadamia butter
DAY’S MACROS: 2700calories> 95g fat, 182g protein, 274g CHO.
Is red rice fine for bulking purposes, and the timing of it? Are there any amendments you would make?
Thanks Greg!
Yes that’s fine. Carbs before bed are fine and won’t negatively affect GH over the course of the entire night.
Hey Greg,
What do you think about zero calorie drinks though? Are those still ok during IF?
I encourage people to avoid sweeteners of any kind and stick to water, black coffee and tea. But it’s up to you.
Greg–
What is the benefit of “fat” fasting?
I’ve also read about fat depletion where you eliminate all fat from your diet for a day or so. Can you comment on that?
Well you’re still getting low insulin levels with fat fasting. Fat depletion is really stupid and offers no value.
Greg, just so I’m clear, you’re not suggesting that adding fat (whether heavy whipping cream, butter, or MCT oil) to coffee negates the effects of the cholinomimetics in coffee that give you the feeling of satiety, correct? You’re simply saying that you don’t need the fat to feel full, correct? Thanks!
I’m saying that for all the calories that you’re getting from pure fat, it’s not that filling. It’s best to save those fat calories for the context of a meal later in the day.
Wow! Adding just one little serving of fruit at the 12 hour mark has made fasting easier then ever…
haha yah it helps a ton!
Hey Greg- great stuff. Does this kind of fasting increase Cortisol levels (thereby catabolizing muscle protein)?
also, can I have a splash of Almond milk or something to lighten up the blackness of the coffee a bit?
Thanks for the great podcast and blog posts
A splash of unsweetened almond milk should be fine. Cortisol levels will increase during fasting which is helpful to break down fat. Nothing wrong with cortisol inherently. It’s about hormone management. Because growth hormone will be elevated with cortisol, there won’t be any problems.
Hi greg
Totally off subject but i’ve recently become a member of kinobody elite and bought your aggresive fat loss programe. I’ve been following the warrior shredding programe for a few months now and have had good results but i’m still carrying and bit of stomach fat i was gonna follow the aggresive fat loss programe for a few weeks a month to drop that fat and then go back to the warrior programe. Would you say thats ok?
Hey Ben. Yes, that’s definitely a really solid strategy.
Hi Greg,
You mentioned you don’t mind indulging in a few drinks on the weekends. Wondering if you have any hangover tips or any ideas to “right the ship” after a boozy evening. I’m trying to avoid the big greasy breakfast and sports drinks if possible.
Thanks
Well the best advice is to not let yourself get hungover. Stick to one alcoholic beverage in an evening if possible. Don’t go over 4-5 drinks. After, you should switch to water and hydrate for the rest of the evening before going to bed. The next day you can hit some coffee and fast till lunch.
Hi, Greg – thoughts on diet soda and sugarless gum during a fast?
I don’t recommend diet soda. Sugarless gum is fine but in some people gum can trigger hunger in other people it helps stave off hunger.
But from my opinion, diet soda’s during the fasting window is not a good idea. You should learn to fast properly and not rely on chemically sweetened beverages.
Hey Greg,
What is a typical meal for your lunch and dinner? Protein source, carbs, fat,etc.? Also, out of curiosity, what is your shoulder measurement these days?
Thanks,
Ed
I believe my shoulder measurements is around 51-52″.
Lunch is usually some beef and potatoes and veggies. Dinner is usually chicken and rice/rice pasta cooked in some oil..
Or I’ll go to chipotle instead and get triple meat, rice, beans and lots of cheese.
Hey, Greg – not to beat a dead horse because I totally hear you about drinking only tea, water and black coffee (I drink black flavored coffee – flavored beans, no flavored syrups or additives) during a fast, but what about diet soda (I know a lot of folks are anti-diet soda for various reasons, another post, perhaps!) and sugarless gum? Thanks!!!!
I don’t like the idea of drinking diet soda during the fast. I think it’s best not to rely on these things. Hard to say whether artificial sweeteners are actually dangerous and pose a risk. But it’s definitely known that some people have nasty side effects to these chemicals and long term use could be potentially harmful. I’d prefer people to stay away from such substances.
Hey Greg,
Very good read. I also am a big fan of some dark chocolate and I was curious if you had certain brand or type of dark chocolate bar you could recommend?
Thanks!
This is the one that I use – http://www.amazon.com/Lindt-Excellence-Chocolate-3-5-Ounce-Packages/dp/B002RBOCD6
But any dark chocolate bar should be fine.
Greg – Can you quantify the “massive spike” in growth hormone we’re missing on this protocol (i am seriously curious, you’ll see why below)? I’m wondering if alternating IF/buttered coffee with say a heavy leg day would hack this issue as you’d have GH in high supply following a leg day…
I naturally started skipping breakfast 4 years ago or more and just recently began experimenting with the butter/coconut oil in my coffee about 2 months ago.
Given Kiefer’s insulin management protocols (CBL or CN), 4 eggs will spike your insulin pretty good totally defeating both IF and best insulin mgmt practices. One may then experience a hyperglycemic rebound triggering more hunger pangs to eat roughly 1-2 hours after that meal…MAY, w/o carbs present its easier to avoid!
FAR MORE important to me, not everyone I know, is to rebuild the entire body with the most high quality ingredients possible which is grass fed dairy (raw preferred if u can hang) with unrefined coconut oil for the brain mainly. Consuming all this high quality fat in the last two months has given my skin a sheen i’ve never had in my life, cleared up any oily issues, softened my hair (what i do have!), calmed/cured gut health issues not to mention fat is not filling? Satiety might be more proper word…i’d agree its not FILLING, but its highly satiable…
When I did IF most mornings, I get hunger pangs around 10-11…eating coffee/butter/oil, i can go till dinner without thinking about eating…I do agree, this disrupts natural fat burning and should only be used in light of goals of the user. Mine is to rebuild the organs over time, with high quality fats/proteins as in theory, cell turnover would have the body rebuilt completely every 7 years.
Just some thoughts from a fan!
Hey man. From reading your message, I think that you are getting a solid benefit from having fatty coffee. This approach seems to be working quite well for you.
You could always avoid fat until 11am and then have some fat then and continue to fast until dinner.
What it really comes down to for fat loss, is to find the most enjoyable way to eat at a deficit. If having fat in the morning helps with that then by all means, go for it.
Hey Greg,
Interesting read… I also love ark chocolate I was curious what Dark Chocolate bars you eat or would recommend? Still following this IF program of course. Thx!
This is the one I use but any one should do – http://www.amazon.com/Lindt-Excellence-Chocolate-3-5-Ounce-Packages/dp/B002RBOCD6
Ideally find something with fewer ingredients. This one just contains – Sugar, chocolate, cocoa butter, milkfat, soya lecithin (emulsifier), vanilla seeds.
It doesn’t have any artificial flavors.
Ok, this was a little creepy. I’d reread some of Carb back loading & read a few sites talking about that method. I just decided last night to get some heavy whipping cream to add to my morning coffee since it seems fat doesn’t affect fasting, but carbs do. Then, you publish this article within hours of my consumption of the cream…I didn’t see anything about the growth horomone blunting problem in my previous reading…glad you pointed it out. I’ll dump the cream & get some dark chocolate!
I have been using IF recently and have seen the benefit. However, I really don’t drink my coffee black. I have been adding about an ounce of skim to each cup of coffee. This adds up to about 2-3 ounces of skim milk during my fast. Do you think that will also have a detrimental effect on the fast.
Honestly, probably not. You should be fine because it’s so insignificant.
Even 2 ounces of skim milk contains 3 grams of carbs, specifically from sugar. Won’t this create an insulin spike, thereby negating the effects of the IF?
You’re literally talking about all of 12 calories. Like 0.5% of total daily calorie intake. That will have absolutely no effect.
Thanks for the reply Greg. I understand that your preference is black coffee. Given that you’re not overly concerned with adding 2 ounces of milk to a morning coffee, my assumption would be that if someone really had to add a no calorie sweetener (sucralose/Stevia) to a black coffee to make it bearable, you wouldn’t be overly concerned with that in the grand scheme of things as well. Is that a good assumption?
I always encourage people to go without sweeteners or milk during the fasting but I”m not going to say it’s harmful. It should be fine but I think there’s an advantage to learning to go without this stuff.
Greg, is Stevia or Xylitol okay in coffee?
I heard you discuss this on the Road to Ripped podcast interview with Armi Legge and it pained me because I love the Bulletproof Coffee formula and MCT is great to ward off Alzheimer’s. But I will take your advice and have a bit of MCT oil later in the day.
Those sweeteners should be fine. But I encourage people to learn to fast with less. Ideally no sweeteners at all. If you really love doing the bulletproof style coffee you can, just make sure you’re nutrition intake is solid. If it’s making it harder to hit your calories then it’s something you want to pull out. As well, I think the growth hormone boost is a reason to do pure fasting.
Thanks a million, Greg. You are doing great things here. And the podcast is really practical and helpful also.
I will follow your approach and titrate down on the Stevia down to nothing.
I will also wait to use the MCT oil later in the day. (If you mix MCT with a couple of tablespoons of whey protein on an empty stomach it is supposed to optimize glutathione production, which is why I still ingest a little whey from time to time.)
You mentioned in your last article, “The Six Rules for Effortless Fasting”, to use strategic fruit snacking. Does that have an effect on insulin and growth hormone?
Thanks,
Joe
I have been having a 10am snack of 10 or so strawberries. Train at 1pm and having my first meal post workout at 2pm. I have my last meal between 9-10pm and wake up at 5am.
Yes it does, but the idea is to have the fruit near the end of your fast when you’ve already gotten that boost in growth hormone and low insulin. Don’t have fruit first thing, save it deep into your fast when you start to get hungry before your meal.
How does this look in your opinion?
Last meal 9-10pm
Wake up 5am
Piece of fruit at 10am
10g BCAA 12:45pm
Train 1-2pm
First meal 2pm
Thanks!
Looks pretty good to me!
Good article. I’ve been fasting every morning for about 8 months now and it’s become second nature to me. I’d recommend it just for the calorie buffer alone. Being able to stuff my face at the end of the day and stay within my calories is so relieving. And I like the recommendation of chocolate for a snack. I’ve been adding in a handful of Ghirardelli chocolate chips to my late night snack of oatmeal, rice, or ice cream. It still fits the macros, I’m satisfied, and I sleep like a baby.
Hello. What delicious dark chocolate bar have you discovered?
Just a normal 50% dark chocolate bar, any brand will do.
Hi Greg so Just wondering,,,so why do you disagree with so many of John Kiefer’s points but then say he is right?? I am so confused…
are you saying Carbnite is ineffective too since its not carbs EVERY day…and what about the catabolic effects of intermittent fasting that he points out? I am a fan of you both…but ahh just soo much contradicting information out here these days!
There are positive aspects to his teachings that I support. I personally wouldn’t do carbnite. But if you’re someone that enjoys going very low carb and finds that an effective way to eat and to control appetite then go for it. I never said that everything that Kiefer says and does is right. I merely stated that he has cool ideas and I support some of the things he’s bringing up.
I do fast 16h a day but I put a tbsp of milk in my morning tea… Do you think that would blunt my HGH secretion?
That should be fine.
Greg- with fasting, I have seen on some leangain calculators to go -30% on non-workout days and +10% on workout days, so for 185 lb. it’d be 1900 on non workout and 2800 on workout (following a 3 day workout week), what do you make of this? Will it build muscle/burn fat, or just make the cut easier. Thanks and I’m looking forward to your next advanced workout release.
I don’t prefer that approach. Going into a 30% deficit is not fun, it’s quite brutal actually. And flipping back and forth to high calorie days is a tease. Especially when it requires you to eat minimal fat.
I prefer to consistently eat at a modest deficit that alternate between big swings in calorie intake. So instead of doing -30 / + 10, I’d suggest eating at a -15-20% calorie deficit, which would allow you to lose fat a lot faster anyways. You could do one high calorie day per week.
What kinda chocolate bar we talking?
Usually 50% dark chocolate bar.
What % of chocolate do you buy for your dark chocolate of choice? I’ve found a little bit of dark chocolate to be very satisfying as well, a little bit goes a long ways. Great tip!
I usually eat 50% dark chocolate because it tastes very good and has a more desirable ratio of carbs to fat for my preferences. As well, some of the high percentage dark chocolate bars have more caffeine, which for me, can mess with my sleep. But 50-70% are both great.