WHY DO YOU NEED TO DO AN EGG FAST?
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.
An egg fast can also help kick start weight loss for those who have 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.
NOTE: THIS IS THE KETO EGG FAST DIET AND NOT THE BOILED EGG DIET WHICH IS COMPLETELY DIFFERENT.
WHAT IS AN EGG FAST?
This is when a dieter almost exclusively eats eggs for the duration of the fast, this is typically 3 or 5 days.
The dieter will not eat any other food apart from the small amount of healthy fats but will predominately stick to eggs for meals and snacks,
On the egg fast you have the freedom to eat and enjoy eggs in whatever way you like Poached, fried, scrambled or even an omelette.
Your goal is to consume 6 eggs a day along with 1oz of cheese with every egg and a teaspoon of healthy fat.
The keto diet focuses of high fat, moderate protein and low carbs.
Nothing fits this brief more then the trusty 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 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. Read about ketosis here.
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.
Many people report losses of around 5 – 10lbs in 3-5 days.
Some of the benefits of a 5-day keto egg fast include:
*Loss of appetite
*Reduction of insulin resistance
POTENTIAL RISKS AND SIDE EFFECTS OF THE EGG FAST
Many people suffer from keto flu, which is when your body adapts to ketones as a source of energy instead of glucose.
It is not a very nice feeling at all and can include increase in appetite, headaches, nausea, sleep disturbances, bad breath and weakness.
Read about the keto flu and how to deal with it here.
Taking your electrolytes regularly can help overcome the keto flu. This is why it is recommended that you are on the keto diet before you try the egg fast.
Constipation is another side effect as this diet contains no fibre, which most of us need to keep regular.
Again, staying on top of your electrolytes and keeping well hydrated should help.
THE EGG FAST IS NOT SUITABLE FOR:
*Those without a gallbladder
*Those whom have an eating disorder
*Cholesterol hyper responders
1. 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 this.
2. Buy the best quality eggs you can
Free range eggs may contain more omega 3 fats and vitamin D.
3. Eat one tablespoon of butter per egg
Coconut oil, olive oil
4. You may add up to one ounce of cheese per egg if desired
Make sure your cheese is low carb and full fat
5. Drink as much water as you can: at least 2-4
Black or bulletproof coffee, black tea, green tea
6. Add salt and keep taking your electrolytes
Consider extra magnesium and potassium to prevent cramps.
If you suffer from constipation then flaxseed may help.
7. Exercise daily
Even a short walk will help maintain lean muscle mass.
8. Eat three meals a day; if not hungry eat one egg
Your appetite will be reduced but keep eating to preserve lean muscle mass.
9. Follow the egg fast for three days; five days may give better results
You will be sick of eggs by the third day.
E.g. the day after
Consider keeping on eating at least two eggs a day to maintain the effects of the fast.
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*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
*Tea and coffee are permitted on the egg fast
*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 heavy whipping cream
IS THE EGG FAST HEALTHY?
Ultimately the goal of an egg fast is to jolt your body into ketosis.
The egg fast 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 EGG FAST DIET
By the time I tried the egg fast I was well into my keto journey.
I had lost a fair amount of weight but at 5 months in had hit a wall. My scale hadn’t moved in over a week and I really couldn’t workout what was going on.
I must mention that I was getting close to my goal weight so that may have had an impact on the stall and the weight loss slowing down,
I decided to give the egg fast diet a shot as I had plateaued and couldn’t get my weight to budge, even though I was adhering strictly to my recalculated macros.
Initially I intended to do 3 days but was willing to do 5 if I possibly could.
2 boiled eggs mashed with Boursin cheese
Cup of black coffee
2 egg cheese omelettes
Large glass of water
Poached eggs with cream cheese
Egg mayo and cup of herbal tea
Cream cheese pancakes
Scrambled eggs and smoked salmon with a large cup of black coffee
3 devilled eggs and water
Crustless cheese quiche
So by day 3 I’m absolutely sick of eggs but I want to keep going as I can feel my belly feels flatter and my trousers are feeling slightly looser.
2 fried eggs with black coffee
Leftover crustless cheese quiche
2 poached eggs with black tea
Egg mayo large glass of water
Yes, by the end of day 5 I never ever want to see another egg as long as I live
So, after completing the fast I had in fact lost 5 lbs of weight which 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.
I gained 1 lb back overall but I believe that’s because I slowly added the meals back in.
Overall weight lost was 4 lbs which isn’t bad at all for 5 days.
The egg fast really gave my body the jolt it needed and the weight continued to drop off until I reached my goal.
The bottom line
I would only recommend this diet to those already on keto to try and do this first would be so difficult.
The keto flu and the transition between burning glycogen to burning fat may mean that you could fail at this diet.
I must admit by day 5 I was feeling a little light headed and weak but I continued to take my electrolytes and that got me through the worst of it.
I don’t believe that I personally could have done this diet for more then 5 days.
I would recommend listening to your body, if you feel light headed or too weak stop the diet and continue on keto you are well on the way to losing the weight anyway.
You can read about other ways to get over your weight loss stall here.
The egg fast doesn’t work for everyone, try not to give up hope and keep going your hard work and persistence will surely pay off.
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