Carb fast day planner
Carb fasting has two kinds of day. Pick how many fast days fit your goal and the planner spaces them across the week so no single low-carb stretch runs too long.
Sun
normal
Mon
fast
Tue
normal
Wed
fast
Thu
normal
Fri
normal
Sat
fast
On fast days (green), keep carbohydrate near zero — protein, fat, and non-starchy vegetables. On normal days, eat carbs as usual. The planner spreads your fast days apart so no single low-carb stretch runs too long.
A scheduling guide, not medical advice. See the protocol for how to choose your number of fast days.
How many fast days?
Match the number to your goal:
- A little to lose — skip carbs for one meal a day, or one fast day.
- Steady fat loss — three non-consecutive fast days (the classic Monday / Wednesday / Friday).
- More to lose, fully committed — four to five fast days, with carbs on the weekend.
Non-consecutive days are the point: they keep any one low-carb run manageable while still training the switch. Full detail is on the protocol; for what to actually eat, see what to eat on fast days.