FAT Protocol

A 15-16 hour fast is described as useful but less complete than the active 17-hour protocol. The protocol limits the first meal to no more than 20 grams of net carbohydrates and places carbohydrates after fat and protein. The first meal in the protocol should include at least 30 grams of complete protein targeting about 3 grams of leucine. The protocol recommends 200 to 300 milliliters of zero-sugar electrolyte water 10 to 15 minutes before the first bite. The first meal should contain at least 30 grams of protein. The nightly fast should last at least 17 hours so time is spent inside the peak-burn period. The eating window should end by 7 p.m. to support thermogenesis, hormonal rhythm, and the next fasting arc. The recommended first meal is moderate, about 400-600 calories, protein-forward, and avoids compensatory overeating. Liquid sugar can undermine the protocol because it may reach the small intestine before fat and protein slow gastric emptying. The protocol consists of fasting, anchoring the first meal with protein, and terminating eating by 7 p.m. The FAT protocol is proposed as a strategy for breaking a fast without abruptly stopping fat burning, destabilizing blood sugar…