Keto decadence for the fat fast!
The idea for this dessert came to me during my first fat fast.
I had been losing weight slowly but steady, then all of a sudden it stopped. For two weeks I was not budging an ounce.
After a bit of research I decided to try a fat fast.
The fat fast was created by Dr Atkins, with the exact purpose of breaking a weight loss stall.
It can also be used by insulin resistant people (like me) who have a really hard time getting and staying in ketosis, to accelerate the process.
The first time I did it, I broke out of the stall and lost two pounds. (A lot for my slow standards)
The main problem was just: What do I eat all day?? Most options for the fat fast include cream cheese or heavy dairy or macadamias.
I am off dairy and recently discovered have a sensitivity to macadamia nuts. So what am I to eat? Just coconut oil all day? Blah!
More about the fat fast.
First of all let me explain a bit better how this fat fast works:
It is a 3 to 4 day cycle where you consume less than 1000 calories a day, and 90% of those calories must come from fat.
Is is good to break up your 1000 calories in to 4 or five mini meals of 200 to 250 calories each.
Technically you are not supposed to have any carbs at all, but in reality a 1% to 2% of calories for carbs is ok.
One of the great benefits of doing this fast is that you will get into deep ketosis and if you were struggling with cravings, why will also be gone when you are done.
What about the nutrition?
Let’s be honest. Cream cheese and macadamias are not exactly nutritionally complete.
That is why you only do this for 3 to 5 days and only every 6 months or so.
But what if you could make even those few fat fast days nutrient rich? Adding organic free range eggs will accomplish just that. (Yes make sure they are organic, possibly pastured, because the omega 3 to omega 6 profile is quite different from commercial eggs!!)
So with this recipe you get all the necessary fats, a bit of protein, but also you get all the precious nutrients.
Look at this comparison of pastured VS conventional eggs done by Mother Earth News Magazine in 2007
- Conventional: 487 IU
- Pastured avg: 792 IU
- Conventional: 34 IU
- Pastured avg: 136 – 204 IU
- Conventional: 0.97 mg
- Pastured avg: 3.73 mg
- Conventional: 10 mcg
- Pastured avg: 79 mcg
Omega-3 fatty acids:
- Conventional: 0.22 g
- Pastured avg: 0.66 g
How much should I eat of it?
This recipe makes six portions of 367 calories each, so if this is all you are going to eat, have 3 servings per day, maybe divided in to 6 smaller meals.
What I would recommend is that you use this for one meal and maybe eat some coconut sour cream for breakfast and some bacon for dinner.
Sounds pretty good right?!
I hope you will enjoy it!
PS What the heck is zabaglione??
Yet again another flash from the past!
As a kid in Italy my mom would make it for my stepdad and me, as an energy snack”. It is also a famous dessert! Of course the Italian version is full of sugar…Here I tried my best to translate the recipe in to a no-sugar one. It might not be sweet enough, if your palate is not keto-adapted yet. Once you have been eating keto for a while this will seem indecently sweet!
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- Serves: 6
- Serving size: ⅙
- Calories: 367
- Fat: 36
- Trans fat: 0
- Net Carbs: 2.97
- Sugar: 0
- Protein: 6.66
- For this recipe you will need a blender and a hand mixer.
- Pre-heat the oven to 200 degrees.
- In a large enough bowl place the egg whites, ½ of the stevia and 1 teaspoon vanilla extract.
- With the hand mixer whip the egg whites, starting with a slow setting for about 30 seconds, until they become foamy, then on the fastest setting, till they get stiff and hold a peak.
- Set aside about ⅓ of the egg whites for later.
- Now line a cookie sheet with parchment paper.
- Gently spoon the egg whites into a pastry bag with a large nozzle.
- Squeeze little round mounds of egg white on the cookie sheet in a decorative fashion.
- Set the cookie sheet in the oven and bake for 3 hours with the door slightly ajar.
- Meringues will be ready when they sound hollow when tapped.
- Start melting the butter and coconut oil in a small heat resistant bowl, (big enough to fit the egg mixture too) set in a small saucepan of boiling water. (bain-marie)
- In a blender put the washed and trimmed strawberries, the zest of the lemon , the rest of the stevia and the vanilla extract.
- Mix the eggs well, until smooth and foamy.
- Add the strawberry mixture to them.
- Once the butter has melted, slowly pour the egg yolk mix into the bowl, while mixing all the time with the hand mixer on the slowest setting.
- Now add the rest of the whipped egg whites in and mix gently.
- Keep mixing the zabaglione, while holding the bowl, so it will not spin.
- Cook for about 5 minutes, making sure that it does not stick to the sides of the bowl.
- It should be light and frothy when done.
- Remove the bowl from the boiling water and set aside.
- Whipped Cream
- In a previously chilled bowl, pour the heavy cream.
- Whip with the hand mixer on high speed until stiff.
- Now in a pretty glass layer the zabaglione with the meringue and top with whipped cream.
- Serve immediately or pre-make and chill in the refrigerator. Can be made the night before!