Medical Review by Dr Babar Shahzad, BSc and MBBS
However scary the word “fasting” may sound, intermittent fasting is actually known as one of the easiest, most effective weight loss methods discovered to this day. Why? Because it’s incredibly easy to implement into your daily routine – all you need to do is restrict your eating patterns.
Nonetheless, it’s very important to find a fasting type that aligns with your daily schedule. For example, if you have a 9-5 job, you could do the 16:8 fasting type – eat breakfast instead of lunch at 12pm and then eat your last meal at 8pm. Doesn’t sound so difficult, right?
Also read: Types of Intermittent Fasting
Naturally, eating burgers and fries for lunch won’t get you far. So, we highly recommend investing into a fasting app that not only shows when it’s time to eat or fast, but also offers delicious, healthy meal recipes during the day.
In this article, we will unlock the secret of the trendy egg fast – give you some egg fast recipes, lay out the rules, and explain why doing a 30-day egg fast is not recommended.
What is an egg fast?
In short, an egg fast is a 3-5-day ketogenic diet plan. It’s been developed by a blogger, Jimmy Moore in 2010 and gained its popularity due to its ability to help you break through a weight loss plateau.
Now, before you start, it’s important to remember that your body is one-of-a-kind. Which means that the results you achieve will always differ from the results other people achieved. You may notice a huge difference, beat the weight loss plateau, or you may lose just a few pounds. Either way, we’d say it’s definitely worth a try.
NOTE: Most people claim they managed to lose somewhere between 5 and 10 pounds (1.4-2.7 kg) in only 3-5 days.
Basic Egg Fast Rules
- You should eat your last meal at least three hours before bedtime
- You should eat at least 6 whole eggs per day (it’s always best to buy local, pastured eggs)
- You should consume up to 1 oz (28g) of full-fat cheese per egg
- You should consume 1 tbsp (15g) of butter or healthy fat per egg consumed
- You should not skip meals
- You should eat an egg-based meal every 3-5 hours
- You should eat an egg within 30 minutes of waking up
The goal is to get your body into the metabolic state of ketosis. If you succeed, your body will start using ketones as a source of energy instead of glucose.
Keep in mind that an egg fast should only last up to 5 days, which may not be a sufficient amount of time to get into ketosis if your body is not keto-adaptable. It may take a week or longer to enter this state.
Numerous studies prove that long-term Ketogenic diet can have a major effect in obese patients and provide enormous health benefits.
However, the effectiveness of an Egg Fast, as a fairly new diet plan, lacks scientific proof and is mainly based on experiences of people who tried it.
Here’s what could be expected after 3-5 days of an egg fast:
- Reduced appetite: Studies show that a high-protein diet could raise levels of hormones that induce the feeling of satiety (CCK, peptide YY (PYY), and reduce the levels of hunger-promoting hormone ghrelin. In general, restricting your eating time frame should cause reduced appetite. But the trick behind an egg fast is that eggs, being super high in protein, are known to be very filling. That means, you would consume fewer calories per day, which could result in weight loss.
- Weight loss: As a very strict keto diet plan, an Egg Fast may promote ketosis which forces your body to start burning fat for fuel. As mentioned above, results vary and your body may take longer to get into ketosis. Having that in mind, an egg fast is still very restrictive and limits your food options leading to a reduced calorie intake. As a high-fat diet it also increases the possibility of losing more belly fat than you would with a low-fat diet.
- Reduced Insulin Resistance: In a small study of a group of obese patients with type 2 diabetes, a low-carbohydrate diet followed for two weeks resulted in improved blood glucose profiles, insulin sensitivity, hemoglobin A1c, and decreased cholesterol levels. An egg fast could help you to reduce insulin resistance but in order to achieve notable health benefits, you should be following a ketogenic diet for longer than just 3-5 days.
Is it safe?
If you have never tried following a Keto diet before, you may experience something that we call the “keto flu”. The symptoms of keto flu would include: dizziness, irritability, constipation, body aches, nausea, muscle cramps, brain fog, or in some cases, even diarrhea. Don’t be scared though, keto flu symptoms are only temporary and can be treated with proper hydration, a high-fat diet, increased salt & electrolytes consumption, and most importantly – rest.
To make your body more keto-adaptable, try eliminating carbs from your diet a few weeks before you begin an egg fast.
Remember that an egg fast is not something you should practice long-term. Restricting your food options for more than 5 days could result in nutritional deficiencies and could cause way more negative than positive side effects.
IMPORTANT: An egg fast is not suitable for those with type 1 or type 2 diabetes, people with eating disorders, cholesterol hyper-responders, and those without a gallbladder. It is always advised to consult with your doctor before starting any diet, especially when it’s as restrictive as an egg fast.
Simple Egg Fast Recipes
Crepes for Breakfast
- 2 eggs
- 2 oz. of cream cheese
- ¼ tsp of vanilla
- A pinch of salt
Beat together 2 eggs, add cream cheese, vanilla, and a pinch of salt. Cook batter in 1 tbsp of butter on a hot griddle, serve with 1 tbsp of butter sugar-free syrup.
Egg Salad for Lunch
- 1-2 tbsp of sugar-free mayo
- 1-2 hard-boiled eggs (diced)
- Seasoning (to taste)
Mix the ingredients together and enjoy on two slices of keto-friendly bread (if you are willing to make your own keto-friendly bread, follow the recipe provided below).
- 3 eggs, separated
- ½ tsp. of vinegar
- 3 tbsp of mayo
Beat the egg whites, vinegar, and a pinch of salt on high speed until the mixture gets stiff. Set aside. Beat yolks and mayo gently until smooth. Then, use a rubber spatula to gently combine white and yolk mixtures. Divide into 6 mounds on a lined sheet. Sprinkle with seasoning and bake at 300°F until golden, 20-25min.
Spicy Deviled Eggs for a Snack
- Hard-boiled eggs
- 1 tbsp of healthy mayo per egg
- Salt, pepper, cayenne (to taste)
Halve the hard-boiled eggs and mash yolks with 1 tbsp of mayo per egg. Add salt, pepper, and cayenne and add the mixture to egg whites.
Egg drop soup for dinner
- 3 cups of broth
- 2 tbsp of butter
- Soy sauce, garlic powder (to taste)
- 2 eggs
Boil 3 cups of broth with 2 tbsp of butter, add a dash of soy sauce and garlic powder. Whisking continuously, drizzle in 2, well-beaten eggs. Enjoy!
The Bottom Line
If you don’t mind the taste of eggs and butter – an egg fast may be the next thing you should try. It can be a great kick-starter diet for those who are thinking of getting a ketogenic diet plan, or need to break through a weight loss plateau.
Keep in mind that a keto fast is never a long-term solution for weight loss. Following such a restrictive meal plan for longer than 5 days could lead to nutritional deficiencies, so we would never recommend risking your health.
The bottom line is – highly restrictive diets can only be used as a short-term solution. Your diet should not be limited to cheese, butter and eggs for longer than 5 days of an egg fast.
If you are seeking sustainable weight loss and want to improve your health long-term, combining Intermittent fasting with Keto would make a more-recommended approach and provide transformational results.