The Keto Egg Fast
Why Should You Do A Keto Egg Fast?
Anyone who has reached a plateau in their weight loss journey may benefit from an egg fast.
The egg fast can assist your body in resuming fat burning and weight loss.
It can help you lose weight by lowering your carb intake and getting you back on track. A five-day egg fast can help your body burn fat from food and fat stored in your body, rather than glycogen from carbs, if you’re having trouble transitioning into ketosis.
The great things about an egg fast
You can prepare your eggs in a number of different ways. They can be fried in the morning, scrambled for lunch, and why not whip up an omelet for dinner!
Your goal is to eat 6 eggs per day, each with 1 ounce of cheese and a teaspoon of healthy fat.
If you’ve been following the keto diet for a while and have reached a weight loss plateau, an egg fast may be the best way to jumpstart your weight loss. An egg fast can give your body and metabolism the boost they need by allowing you to drastically reduce your carb intake.
The goal is to consume at least 6 eggs, along with an ounce of cheese and a teaspoon of butter or other healthy fats, such as coconut oil.
The Keto Egg Fast Rules
- Eat at least six eggs per day
Because this is not a calorie-restricted diet, eat until you’re satisfied. To save time and energy, I boil all of my eggs first thing in the morning using a method similar to this:
- Purchase the highest-quality eggs you can afford.
Free range eggs may have higher levels of omega 3 fatty acids and vitamin D. - One tablespoon of butter per egg is recommended.
You can also use coconut oil, olive oil, or mayonnaise. - If desired, you can add up to one ounce of cheese per egg.
Make sure your cheese is low in carbohydrates and high in fat. - Drink as much water as possible: at the very least 6-8 glasses..
If desired, black or bulletproof coffee, black tea, green tea, or herbal tea can be added. Diet soda is allowed, but only up to three per day.. - Continue to take your electrolytes while adding salt.
To avoid cramps, add extra magnesium and potassium to your diet. Flaxseed may be beneficial if you have constipation. - Exercise on a daily basis..
Even a short walk can aid in the maintenance of lean muscle mass. - Three meals per day are recommended. Eat one egg if you’re not hungry..
Your appetite will be reduced, but you must continue to eat in order to maintain lean muscle mass. - For at least three days, stick to the egg fast. It’s possible that five days will yield better results..
By the third day, you’ll more than likely be sick of eggs. - Return to your regular diet.
Eat two egg meals and one regular meal (whatever you usually eat) the next day, then one egg meal and two regular meals the next day.
To maintain the effects of the fast, continue to eat at least two eggs per day.
What Makes the Keto Egg Fast So Effective?
- To begin with, you will almost always be in a calorie deficit. Even though keto is fantastic, calories are still important. To lose weight, you must be in a calorie deficit.
- Second, it has a very low carb count. The majority of my days had less than 5 grams of net carbs. And, like fasting, it’s a quick way to get into ketosis if you’re not already there.
- Third, because the egg fast is high in fat, you will feel full and won’t be hungry for the rest of the day.
- Fourth, your body is going through a detoxification process.
What Are the Advantages of an Egg Fast in Terms of Health?
Helps you lose weight
Of course, one obvious benefit is weight loss! Over the course of their egg fast, most people will lose a reasonable amount of weight.
An egg fast is a very limited, short-term diet that severely restricts your food choices.
According to research, limiting the number and variety of approved foods reduces your daily calorie intake naturally.
The diet is also based on ketogenic principles, which may help people achieve ketosis.
Ketogenic diets have been shown in studies to help people lose weight, maintain muscle mass, reduce appetite, and improve disease markers like high blood sugar, triglyceride, and cholesterol levels. (1,2)
It’s possible that it’ll help you lose belly fat
Belly fat, also known as visceral fat, is linked to heart disease, diabetes, and other chronic illnesses.
Egg fasts and other ketogenic diets may help you burn more belly fat than low-fat diets.
Adults on a ketogenic diet lost more total fat and belly fat than those on a low-fat diet, despite eating 300 more calories per day, according to one study. (3)
Women on a ketogenic diet lost an average of 21.2 percent of visceral fat in a 12-week study, compared to 4.6 percent in women on a high-fiber, low-fat diet. (4)
However, because an egg fast only lasts a few days, it’s impossible to say how much belly fat you’d lose. The results will be more likely if you stick to a Keto diet.
Insulin resistance may be reduced
Lower blood sugar and insulin levels are also advantageous.
Insulin resistance occurs when the body’s response to insulin, a hormone that regulates blood sugar, is inadequate.
Ketogenic diets have been shown in several studies to reduce insulin resistance, which can improve your body’s ability to manage blood sugar levels.
People with type 2 diabetes who followed a ketogenic diet reduced their insulin resistance by 75% in a small 2-week study. (5)
Participants with type 2 diabetes who followed a ketogenic diet were able to reduce or eliminate their diabetes medication in other studies. (6)
While an egg fast may temporarily reduce insulin resistance, long-term changes are required to ensure long-term success. If you have type 1 or type 2 diabetes, consult your doctor before attempting an egg fast because it can be dangerous.
How Long Should You Do This Fast?
It’s entirely up to you. 3-5 days is the most common length. Mine took 5 days to complete. It’s simple to fit a 5-day work week into your schedule when you know you’ll be done by the weekend.
Why Eggs?
The keto diet emphasizes a high-fat, moderate-protein, and low-carbohydrate diet.
Nothing fits the bill better than an egg. Not only does it fit into your macros, but eggs are also nutrient-dense.
Protein, iron, zinc, copper, selenium, vitamin B12, D, and B6 are all found in egg whites.
The fat, as well as vitamins A, D, E, and K, are found in the egg yolk.
On the keto diet, the best eggs to eat are omega 3, organic, and pastured eggs. This will ensure that you are eating the healthiest eggs available.
What Makes The Keto Egg Fast Work So Well?
The egg fast works by putting your body into ketosis, a metabolic state in which your body burns ketones for energy.
Although an egg fast can aid weight loss, there are several factors that can influence how much weight you lose.
This will be determined by factors such as your starting weight, gender, height, proximity to your goal weight, and the amount of food you consume.
Someone who needs to lose a lot of weight, for example, can expect to lose a lot more than someone who doesn’t need to lose much.
In 3-5 days, the majority of people lose 5–10 pounds.
Is The Keto Egg Fast Healthy?
An egg fast’s ultimate goal is to force your body into ketosis.
This is supposed to be a quick kick in the pants to get your metabolism moving in the right direction.
It’s meant to be used as part of a regular keto diet to help you break through a stalemate.
If you decide to keep your egg fast longer than the recommended 3-5 days, you may notice that your body is missing out on important nutrients that aren’t found in eggs, such as fiber, which everyone’s body requires for healthy digestion.
My Experience On The Keto Egg Fast
I have tried doing the Egg Fast in the past and had great success. I decided to give it a shot again the Monday after Thanksgiving… WAY too much food for me! I can feel my fingers and toes swelling up and I’m over it.
It’s not always easy… Particularly if you work at a school where the staff lounge is stocked with donuts, cookies, sugar creamer, and so on. It goes on and on. Temptation is everywhere, and it takes a lot of willpower to resist it!
I usually try to eat low carb anyway, so this fast is not too shocking to my system. I actually enjoy knowing what I’m going to eat and mentally being prepared.
Here’s a rundown of my four-day fast.
The 5-day egg fast can help your body get started, but you’ll need to stick to the keto diet to maintain and continue losing weight.
Instead of falling off the diet wagon, get the help you need to stay on track!
Egg Fast Day 1
First of all, you have to weigh yourself, which is something I HATE doing! I avoid it at all cost. It’s the only way to obviously track weight loss for this fast though, so I had to do it… UGH. OK, done!
I did not get home on time to prepare very well for day 1, so it wasn’t as fulfilling as it has been in the past. I really just boiled some eggs on Sunday night and made some fried eggs in the morning.
I love having a TON of boiled eggs ready to go. They are easy and can be eaten alone or can be quickly made into egg salad.
Breakfast
2 Fried Eggs
Cup of black coffee
Lunch
2 boiled eggs, smashed and mixed with mayo
Dinner
2 Egg Salad
Oolong Tea
Egg Fast Day 2
Breakfast
2 Fried Eggs
Cup of black coffee
Lunch
Dinner
Egg Salad
Crustless Cheese Quiche – I made a whole quiche to eat through the rest of the fast.
Egg Fast Day 3
Breakfast
Hard boiled eggs at Trader Joes.. smelled gross, tasted ok.
Cup of black coffee
Lunch
3 egg salad
Dinner
Egg drop soup (soooo good)
Egg Fast Day 4
Breakfast
1 Fried Egg
Small slice of cheese quiche
Cup of black coffee
Lunch
Cheese omelette
Dinner
Egg drop soup
Egg Fast Day 5
Breakfast
Cup of black coffee
Lunch
Cheese omelette
Dinner
Egg drop soup
The Results
Again, I HATE weighing myself. I did it twice that week. So, i actually lost 7 pounds in 5 days, which to me is amazing!
I’m really glad I kept on going as the results really were fantastic.
On day 6 and 7 I added 1 keto meal back in and on days 8 and 9 another and by day 10 I was back to my 3 keto meals.
The egg fast really gave my body the jolt it needed and the weight continued to drop off until I reached my goal.
Keto Egg Fast Recipes
KETO DEVILED EGGS
These keto deviled eggs are full of flavors and taste amazing. It’s the kind of appetizer you can make for the whole family and keep yourself full on an egg fast.
KETO CREAM CHEESE SCRAMBLED EGGS
These extra low-carb keto cream cheese scrambled eggs are a quick and easy meal. They’re also a simple keto egg fast recipe with only a few ingredients and 1.5 net carbs!
EASY MICROWAVE SCRAMBLED EGGS
This recipe for microwave scrambled eggs is the epitome of simplicity in the kitchen. Simply combine the ingredients in a bowl or mug, microwave for 1.5 minutes, and serve!
KETO EGG SALAD
This Keto egg salad is low carb, tasty, and simple to make! If you’re on a keto egg fast, this is the dish for you. I’ve even used lettuce leaves as a bread substitute.
Should I Add Transition Days?
Yes, I believe you should do so. I believe that easing back into a clean lifestyle is better for your body.
Two days is usually enough, but if you need more, take it. Try to get closer to your regular, clean keto eating with each passing day.
What Should I Eat On My Egg Fast Transition Days?
I ate my normal egg fast style breakfast, lunch, and snacks on the first transition day, but I also had a small keto dinner.
I ate my normal egg fast breakfast and lunch on the second transition day, but I had a regular keto snack and dinner.
I returned to a regular keto eating plan on day 7.
Success Tips
You’ll be set for success on the Keto Egg Fast if you keep these tips in mind:
The Do’s When You’re On The Egg Fast Diet
- 1 egg should be consumed within half an hour of waking up.
- Both the whites and the yolks should be consumed.
- Every day, eat 3-5 meals with two or more eggs.
- Even if you don’t feel hungry, eat every 3-5 hours.
- Eat an egg at least three hours before bedtime.
- Sauces and condiments are permitted, but they must be keto-friendly and carb-free.
- Spices and herbs are permitted.
- Good fats include butter, coconut oil, and olive oil.
- Keep yourself hydrated.
- On the egg fast, tea and coffee are permitted.
The Don’t When You’re On The Keto Egg Fast Diet
- For the duration of the fast, no meat is permitted.
- While on the diet, no fruit is allowed.
- Vegetables are not permitted.
- There are no nuts allowed.
- Artificial sweeteners and diet sodas should be avoided.
- There will be no alcohol.
- There will be no heavy whipping cream.
Good luck! I hope you find success on the egg fast!
Sources:
- (1)https://www.healthline.com/nutrition/ketogenic-diet-and-weight-loss#Ketogenic-diets-and-weight-loss
- (2)https://pubmed.ncbi.nlm.nih.gov/23651522/
- (3)https://www.nih.gov/news-events/nih-research-matters/low-fat-diet-compared-low-carb-diet
- (4)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6472268/
- (5)https://pubmed.ncbi.nlm.nih.gov/15767618/
- (6)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566854/