Fast-day planner
Carb fasting has two kinds of day. Pick how many fast days you want this week and the planner spaces them out so no low-carb stretch runs long.
- Suncarbs
- Monfast
- Tuecarbs
- Wedfast
- Thucarbs
- Frifast
- Satcarbs
Fast days: Mon, Wed, Fri. Keep carbohydrate near zero on those days: protein, fat, and non-starchy vegetables. Eat carbs as usual on the rest. Fast days sit apart so no low-carb stretch runs long.
A scheduling guide, not medical advice. The plan page explains how to choose your number of fast days.
One of four free calculators. See all the tools.
How many fast days
Match the number of fast days to your goal. These are the schedules from the plan:
- A little to lose: skip carbs for one meal a day
- Steady fat loss: three fast days a week, not back to back (monday, wednesday, friday)
- More to lose and committed: four to five weekday fast days, carbs on the weekend
Three fast days, not back to back, is the most common start. Four and five days keep the weekend free for carbs, which is when most people want them.
What a fast day looks like
Protein, fat, and non-starchy vegetables, in normal amounts. Eggs, meat, fish, olive oil, leafy greens. The aim is near-zero carbohydrate, not less food. See what to eat on fast days and the meal ideas.
The free book
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