Why Should You Do A Keto Egg Fast?
An egg fast can help kick start weight loss for anyone who has plateaued in their weight loss journey.
The egg fast can help your body get back to burning fat and back to losing weight.
It can reduce your carb intake significantly and get you back on track. For anyone having trouble transitioning into ketosis, a five-day egg fast can help your body to burn fat from food and fat stored in your body, rather than burning glycogen from carbs.
The great things about an egg fast
You have the freedom to eat your eggs in a variety of ways. You can fry them in the morning, scramble them for lunch, and make an omelet for dinner.
Your goal is to consume 6 eggs a day along with 1oz of cheese with every egg and a teaspoon of healthy fat.
If you have been on the keto diet for a while and find your weight plateauing, an egg fast might be the best way to help restart weight loss. An egg fast can be the push your body and metabolism need because it enables you to drastically limit your carb intake.
The goal is to eat at least 6 eggs a day, along with an ounce of cheese and a teaspoon of butter or other healthy fat options, like coconut oil, with each egg consumed.
The Keto Egg Fast Rules
- Eat at least six eggs per day
This is not a calorie-restricted diet so eat to fullness. To save time and energy I boil all my eggs in the morning using something like this:
- Buy the best quality eggs you can.
Free range eggs may contain more omega 3 fats and vitamin D.
- Eat one tablespoon of butter per egg.
Coconut oil, olive oil and mayo may also be used.
- You may add up to one ounce of cheese per egg if desired.
Make sure your cheese is low carb and full fat
- Drink as much water as you can: at least 6-8 glasses MINIMUM.
Black or bulletproof coffee, black tea, green tea and herbal tea can be added if required.
You can drink Diet Soda, but a maximum of 3 a day.
- Add salt and keep taking your electrolytes.
Consider extra magnesium and potassium to prevent cramps.
If you suffer from constipation then flaxseed may help.
- Exercise daily.
Even a short walk will help maintain lean muscle mass.
- Eat three meals a day. If you’re not hungry eat one egg.
Your appetite will be reduced but keep eating to preserve lean muscle mass.
- Follow the egg fast for at least three days. Five days may give better results.
You will be sick of eggs by the third day.
- Transition back to your normal diet.
The day after eat two egg meals and one normal meal (whatever you usually eat), the day after that eat one egg meal and two normal meals.
Consider keeping on eating at least two eggs a day to maintain the effects of the fast.
Why Does the Keto Egg Fast Work?
- First, you will usually be in a calorie deficit by default. And even though keto is great, calories still matter. You will need to be in a deficit in order to lose weight.
- Second, it is incredibly low carb. Most my days were under 5g of net carbs per day. And like fasting, it is a fast track into ketosis if you are not already in ketosis.
- Third, due to the high fat nature of the egg fast, you will feel full and won’t be hungry all day.
- Fourth, your body is detoxing
What Are the Health Benefits of an Egg Fast?
Promotes Weight Loss
Well, one obvious benefit is weight loss of course! Most people will see a reasonable weight loss over the course of their egg fast.
An egg fast is a very restrictive, short-term diet that limits your food options.
Research indicates that limiting the number and variety of approved foods naturally reduces your daily calorie intake.
The diet plan is also based on ketogenic principles, which may promote ketosis.
Studies show that ketogenic diets can help you lose fat, maintain muscle mass, curb appetite, and improve markers of disease, such as high blood sugar, triglyceride, and cholesterol levels.
May promote loss of belly fat
Belly fat, or visceral fat, is a risk factor for heart disease, diabetes, and other chronic conditions.
Ketogenic diets like the egg fast may help you burn more belly fat than low-fat diets.
In one study, adults following a ketogenic diet lost more total fat and belly fat than those on a low-fat diet — despite eating 300 more calories per day.
In a 12-week study, women who followed a ketogenic diet lost an average of 21.2% of visceral fat — compared to a 4.6% reduction in women on a high-fiber, low-fat diet.
Still, as an egg fast only lasts a few days, it’s unclear how much belly fat you would lose. If you continue on a Keto based diet, the results are more likely.
May reduce insulin resistance
Another nice benefit is lower blood sugar and lower insulin.
Insulin resistance occurs when your body does not respond properly to insulin, a hormone that regulates blood sugar.
Several studies show that ketogenic diets may reduce insulin resistance, which in turn can improve your body’s ability to manage blood sugar levels.
In a small, 2-week study, people with type 2 diabetes who followed a ketogenic diet reduced their insulin resistance by 75%.
In other studies, participants with type 2 diabetes on a ketogenic diet were able to either reduce or completely stop taking their diabetes medication.
Though following an egg fast may temporarily reduce insulin resistance, long-term changes must be made to promote continued results. If you have type 1 or type 2 diabetes, speak with your healthcare provider before attempting an egg fast, as it could be dangerous.
How Long Should You Do This Fast?
That is up to you. The most common lengths are 3-5 days. I did mine for 5 days. It’s easy to fit into a 5 day work week, knowing you’re going to be done by the weekend.
The keto diet focuses on high fat, moderate protein and low carbs.
Nothing fits this brief more than the an egg. Not only does it fit in with your macros but eggs are jam packed full of nutrients.
The egg white contains protein, iron, zinc, copper, selenium, vitamin B12, D and B6.
The egg yolk is where the fat is found along with vitamin A,D,E, and K.
The best eggs to consume on the keto diet are omega 3, organic and pastured this will ensure that you are eating the most nutritious eggs available.
Why Does The Keto Egg Fast Work?
The egg fast works by getting your body into the metabolic state of ketosis where your body uses ketones as a source of fuel.
Although an egg fast will help you lose weight there are a number of factors that can affect how much weight you will lose.
This will be based on factors such as your starting weight, gender, height, how close you are to your goal weight and how much food you consume.
For example someone who has a great deal of weight to lose can expect to lose a lot more then someone who doesn’t have much to lose.
Most people lose around 5 – 10 pounds in 3-5 days.
Is The Keto Egg Fast Healthy?
Ultimately the goal of an egg fast is to push your body into ketosis.
This is supposed to be a short sharp kick to your metabolism to get things moving in the right direction.
It is supposed to be used as part of your normal keto diet to break through a plateau.
If you do decide to continue your egg fast past the recommended 3-5 days you may begin to find that your body is missing out on vital nutrients that aren’t found in eggs such as fibre, something everyone’s body needs to promote healthy digestion.
My Results 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 many for me! I can feel my fingers and toes swelling up and I’m over it.
Sometimes it is not easy… especially if you work at a school and in the staff lounge there is nothing but donuts, cookies, sugar creamer, and on and on and on. It’s endless. Temptation is all around and it takes a lot of willpower!
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 is my recount of my 4 day fast.
Doing the 5-day egg fast can give your body the kick start it needs to get going but to maintain and keep losing weight you need to stick to the keto diet.
Don’t fall off the wagon, instead get the help you need to stick to the diet!
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.
2 Fried Eggs
Cup of black coffee
2 boiled eggs, smashed and mixed with mayo
2 Egg Salad
Egg Fast Day 2
2 Fried Eggs
Cup of black coffee
Crustless Cheese Quiche – I made a whole quiche to eat through the rest of the fast.
Egg Fast Day 3
Hard boiled eggs at Trader Joes.. smelled gross, tasted ok.
Cup of black coffee
3 egg salad
Egg drop soup (soooo good)
Egg Fast Day 4
1 Fried Egg
Small slice of cheese quiche
Cup of black coffee
Egg drop soup
Egg Fast Day 5
Cup of black coffee
Egg drop soup
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
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.
These keto cream cheese scrambled eggs are a quick and easy extra low-carb meal. With just a few and 1.5 net carbs, they’re also an easy keto egg fast recipe!
Cooking doesn’t get much easier than this recipe for microwave scrambled eggs. Just mix them in a bowl or a mug, microwave for 1.5 minutes, and it’s ready!
This Keto egg salad is low carb, delicious, and super easy! This is the perfect dish to use if you’re on a keto egg fast. I’ve even placed in lettuce leaves and used that as a bread.
Should I Add Transition Days?
Yes, I think you should. I think your body does better when you ease the transition back to a clean lifestyle.
Two days is generally sufficient, but take more if you need them. Each day that goes by – try to get closer and closer to your regular, clean keto eating.
What Should I Eat On My Egg Fast Transition Days?
On the first transition day, I ate my normal egg fast style breakfast, lunch and snacks, but I added a small keto dinner.
On the second transition day, I ate my normal egg fast breakfast and lunch, but I had a regular keto snack and a regular keto dinner.
On day 7 I went back to a regular keto eating plan.
Just remember these tips and you’ll be set up for success on the Keto Egg Fast:
The Do’s When You’re On The Egg Fast Diet
- Within half and hour of waking consume 1 egg
- Eat both the whites and yolks
- Have between 3-5 meals of 2 or more eggs per day.
- Eat every 3-5 hrs even if you don’t feel hungry
- Have an egg at least 3 hours before you go to bed
- Sauces and condiments are allowed but they need to be keto approved and low in carbs.
- Herbs and spices are allowed
- Butter, coconut and olive oil can be used as good fats
- Stay hydrated
- Tea and coffee are permitted on the egg fast
The Don’t When You’re On The Keto Egg Fast Diet
- No meat is allowed for the duration of the fast
- No fruit is allowed while you are on the diet
- No vegetables are allowed
- No nuts are allowed
- Refrain from artificial sweeteners and diet sodas
- No alcohol
- No heavy whipping cream
- The egg fast was developed by Jimmy Moore in 2010 and was originally designed to help break you through a weight loss plateau.
I hope you find success on the egg fast!