The Keto Egg Fast: A Beginner’s Guide
Has your weight loss hit a plateau while on keto? Or worse, is your body struggling to fully transition into a fat burning mode?
The solution may be hiding in your fridge. Welcome the keto egg fast.
The Keto Egg Fast
Chock-full of nutrients, fat, and protein, eggs are a great keto-friendly food to incorporate into your ketogenic diet. They are perfect for helping kickstart healthy weight loss and can play a big role in helping your body transition into a high fat burning mode.
But, what exactly is the egg fast and how does it fit in with the ketogenic lifestyle? More importantly, how can you benefit from an effective egg fast?
Well, keep reading as we shell out tips, tricks, benefits, and what you can expect from committing to an egg fast.
Ketogenic Diet Refresher
The ketogenic diet is all about helping your body transition into ketosis, which is a metabolic state wherein you begin to use fat stores for fuel instead of glycogen. You do this by replacing the carbohydrates in your diet with foods that contain high fat and moderate amounts of protein.
Why would you want to transition to ketosis? Believe it or not, the human body is designed to burn fat for fuel, not glucose. When you have no glucose from carbohydrates in your system, your body then moves on to your stored fat, breaking it down and using it for fuel. Ultimately, when you reach a ketosis state, your body is effectively burning fat from the food you intake as well as what’s stored in your body.
From there, it can help lead you on a path towards healthy and effective weight loss. Other health benefits from the ketogenic diet include its connection to lowering blood sugar levels, and increased energy during the day. And, studies suggest that a ketogenic diet can even lower your risk of heart disease.
The Egg Advantage
With the ketogenic diet focusing on foods that are high in fat, moderately high in protein, and extremely low in carbohydrates, it’s no wonder that eggs are a great food option while on the keto diet. In addition to hitting the aforementioned macros, eggs are also packed with nutrients. Nutrients can be found in all parts of the inner egg. Egg whites contain protein, zinc, iron, copper, and selenium, as well as vitamin D, B6, and B12. The yolk, on the other hand, is where most of the fat, cholesterol and vitamin A, D, E, and K are found.
In fact, as long as you don’t have any egg allergies, eggs are a fundamental part of the keto diet.
However, not all eggs are created equal. The best eggs to buy while on the keto diet include omega-3, organic, or pastured. When you buy those, you know you’re getting the healthiest eggs.
Egg Fast Basics
So, why would you need to go on a keto egg fast? For those struggling to fully transition into ketosis, an egg fast can help their body adjust from burning glycogen from carbs to burning fat from food and the fat stored in their body.
For those that have been on the keto diet for a while and find their weight plateauing, an egg fast might be the best way to help restart weight loss. In short, an egg fast can be the jolt your body and metabolism needs as it enables you to drastically limit your carb intake.
But maybe we’re getting ahead of ourselves; let’s get back to the basics, such as what exactly is an egg fast? Well, as you might guess, it’s where a dieter will almost exclusively eat eggs for a set period of time — typically 3 to 5 days — abstaining from most other kinds of food. To reiterate, those on an egg fast only consume eggs for all meals and snacks, along with some other healthy fats, including full-fat cheese.
Additionally, you have the freedom to eat your eggs in a variety of ways — scramble them in the morning, fry them for lunch, and make an omelet for dinner.
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.
Below are some basic rules of the keto egg fast:
- Eat an egg within 30 minutes of waking up in the morning.
- When preparing your eggs, eat both the whites and yolk.
- Have at minimum 3-5 meals of 2 or more eggs per day.
- Additionally, you should be eating every 3-5 hours, even if you don’t feel hungry.
- Eat an egg at least 3 hours before going to bed.
- Sauces and condiments are allowed, as long as they are low-carb and used sparingly.
- Butter, herbs, spices, and coconut oil are permitted to use with/on your eggs.
- Stay hydrated and drink at least 100 ounces each day.
- Try to avoid diet sodas while on the egg fast — tea and coffee are permitted.
An egg fast is different than a typical egg diet. Although an egg diet is similar in that it’s essentially low carb and high protein, with an egg diet, you only eat three meals a day, that’s it.
Additionally, on an egg diet, you are allowed to eat lean meats with your eggs, along with fruits and vegetables that are low carb, such as spinach and grapefruit. You can’t eat low carb fruits and vegetables while on an egg fast.
Sample Meals on a Keto Egg Fast
So, what does a typical day look like when it comes to the keto egg fast? Below is an example.
-Scrambled eggs with sharp cheddar cheese or cream cheese and Sriracha sauce (used sparingly)
-Egg salad with cheese crisps
-Cheddar cheese omelet
Things to be Aware of With the Egg Fast
The goal of an egg fast is to jumpstart your body into ketosis. However, be aware that an egg fast is supposed to be a short duration augmentation to your standard Keto Diet. If you continue your egg fast beyond the recommended length of time, you may find yourself missing out on certain other nutrients that aren’t found in eggs. For example, eggs do not contain any fiber, which your body needs to promote healthy digestion.
Additionally, if you’re just starting out on the keto diet, this fast may be too difficult as your body is making a huge transition in not only what you’re eating, but in the way you burn energy. Because of cravings and initially not gaining a “satisfied/full” feeling from high fat foods, you may find yourself unable to complete the full egg fast.
You might also experience some unexpected energy drops. If this is the case, make sure you get the recommended hours of sleep and only participate in light exercises. If you feel like your energy drops are too severe, you should end your egg fast.
The egg fast isn’t ideal for those that are currently dealing with liver issues or other types of deficiencies, since again, when on an egg fast, you’re not getting the full range of nutrients.
Lastly, if you are experiencing discomfort or digestive problems while on an egg fast, consider dropping the fast and talking with your doctor or nutritionist.
Should You Do an Egg Fast?
The egg fast is great for those looking to push past their weight loss plateau and continue on in their weight loss journey. Plus, if you’re looking for new keto friendly recipes, an egg fast will force you to research and create new dishes.
However, if you are one of the keto faithful, you’re already on your way towards effectively losing weight and reaping other health benefits.
Bottom line: If you’re curious about trying an egg fast, go for it! It will not negatively impact any of your hard work with the keto diet. Just be careful not to take the egg fast too far, and always listen to your body’s needs. Before diving in, consult with your doctor and/or nutritionist to make sure your body can handle an egg fast.
By taking a few days to refine your diet to focus only on the most fundamental keto macros, you can lay out a weight loss blueprint that’s easy for your body to follow. So come on; break out of your shell and see if an egg fast is the solution you’ve been looking for.