What Is an Egg Fast?
An egg fast is a short-term, ketogenic diet that revolves around eating eggs, cheese, butter, and other fat sources like avocado or coconut oil.
People go on the egg fast for 5 or so days to break their weight loss plateau. This is due to their metabolism slowing down after burning lots of fat. Only eating low-carb products like eggs can bring you into ketosis – a metabolic state that only burns fat for energy.
The ketogenic diet is a very low-carb, high-fat diet that supports ketone production. Your body can’t turn to carbohydrates for fuel, so it uses fat and converts that into ketones. Egg-based products are naturally low in carbs, making them great for this type of diet.
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Egg Fasting Rules
- You must eat an egg-based meal every 3 to 5 hours
- You need to eat a whole egg 30 minutes after waking up
- Consume lots of protein like egg yolks and whites
- You need to eat at least 6 eggs daily
- You should stop eating 3 hours before going to sleep
- Eat up to 28g of full-fat cheese per egg
- Eat 15g of butter or healthy fats per egg
- Drink at least 6-8 cups of water a day
- Egg fast for a minimum of 3 days
- Don’t egg fast for longer than 5 days
- Add electrolytes into your egg-based meals
Foods You Will Eat On An Egg Fast
The egg fast might limit what you can eat, but that doesn’t mean you can’t make healthy recipes. Some acceptable foods are whole eggs, full-fat cheese, butter, cream cheese, mayonnaise, tea, black coffee, hot sauce, mustard, and other low-carb condiments.
Egg fasting can sound restrictive, including the types of meals you can make with it. However, there are egg-based recipes that will save the day.
Simple cheese omelets, keto egg salad, bottomless pizza, deviled eggs, quiches, and egg cake with coffee cream are just a few ideas. There are lots of sweet and savory treats you can make with eggs, so just be experimental on this diet.
You can have diet soda to cleanse your taste pallet, but it’s recommended that you stick to drinking water. Sugar-free sodas usually contain artificial sweeteners.
How Does Egg Fast Work for Weight Loss?
An egg fast can promote weight loss by restricting your calories and pushing your body into deeper ketosis. Fewer calories in the egg fast diet leads to a stronger metabolism that burns fat. Your blood sugar levels will also drop and trigger hypoglycemia.
Low glucose in your blood isn’t anything to worry about on the keto egg fast diet. It may take some time for your body to adjust, especially when there aren’t carbohydrates to burn. If you have diabetes, talk to a medical professional before trying this egg diet.
Whole eggs naturally promote satiety, preventing you from binge eating. Less snacking throughout the day stops the possibility of future weight gain. You can try different keto egg fast recipes that fill you up and keep you satisfied between meal times.
You might lose around 5-7 pounds on the keto egg fast diet, depending on your age, gender, current weight, height, and meal plan. Most of that lost weight will be excess water and waste from the gut, since the body can’t burn fat quickly in just 3-5 days.
The safe weight loss pace is usually 1-2 pounds per week. This is how much fat your body can burn in a safe amount of time. Anything above that means you’re restricting calories too much, so make sure you’re fueling your body with enough energy.
5 Main Benefits of Egg Fast
Going on the keto egg diet will provide the same results as normal ketogenic diets. This is due to your body producing ketones when eating low-carb foods like eggs.
Let’s take a look at the 5 main benefits of a keto egg fast:
Promotes Weight Loss
Of course, one of the main reasons you might be trying the keto egg fast is to lose weight or reduce stomach bloating. Restricting your calories and only eating low-carb products means your body has no choice but to burn stubborn fat sources.
Consuming only egg-based meals for 3-5 days can help you lose excess water. Your body will begin burning fat, but not enough to notice a significant drop on the scales. If you want more weight loss, do cardio-focused workouts that get your heart pumping.
Promotes Fat Loss
The keto egg fast triggers a strong ketone production in your body.
Fat loss often occurs when you move onto the keto diet after the egg fast. This will help you consume more nutrient-dense foods that are still low in carbs. Just continue to eat low-carb meals and incorporate healthy fat to see a noticeable weight reduction.
Reduces Hunger and Cravings
Eggs are very high in protein, meaning they’ll promote fullness that keeps you satisfied for long periods. You won’t feel the urge to binge eat or snack throughout the day. This is great for preventing weight gain that might otherwise set you back a few weeks.
Remember to follow the keto egg fast results when losing weight. You must eat an egg-based meal every 3 to 5 hours, even if you aren’t hungry. Starving yourself can lead to malnutrition – a condition that deprives your body of vitamins and minerals.
Increases Mental Focus and Energy
You should eat eggs if you need more energy during the day.
Eggs are a great source of protein that give you steady and sustained energy. Having at least 6 of these a day may fuel your workouts.
Your first egg fast meal (which might be scrambled eggs or hard-boiled eggs), can offer enough brain power to see you through until lunch. People who have that consistent energy will be more likely to exercise and burn extra body fat.
Improves Blood Sugar Levels
Any type of keto diet, including the egg fast, can improve your blood sugar levels.
This is due to the lack of carbs that reduce the need for insulin – a hormone that helps glucose enter your cells. Steady blood sugar levels may lead to weight loss, lower blood pressure, and balanced cholesterol that is very healthy for your heart.
Egg Fast Risks and Side Effects to Consider
The keto egg fast may come with temporary side effects, unless you stay on the diet for longer than 5 days. Going on a low-carb diet for longer can increase the chances of severe side effects – something you don’t want to experience when losing weight.
Here are some common side effects of the egg fast:
You May Get the Keto Flu
Keto flu is usually very common when starting a ketogenic-based diet. Since you’re almost removing carbohydrates completely, your body needs to adjust.
The egg fast can trigger physical effects like headaches, constipation, fatigue, nausea, body aches, sleeping problems, and brain fog. Flu-like symptoms are nothing to worry about and may go away 5-7 days after starting the egg fast diet plan.
Make sure to drink plenty of water, as this can help relieve some symptoms. Get plenty of rest and always stop the egg fast if you feel too unwell.
You Might Experience Constipation
One thing about the egg fast is that it doesn’t provide enough fiber-rich foods. Your body needs fiber to maintain healthy bowel movements, otherwise stool can’t pass through easily. Try to drink more water throughout the day to help your gut function properly.
You could also do some light exercise, like walking or jogging, to kick-start that digestive system. Just move around for 10-15 minutes a day, since this gets the blood flowing in your gut. Only do exercise that feels comfortable for your health needs.
May Cause Nutritional Deficiencies
Egg fasts can restrict many healthy food groups that are necessary for optimal health. This may cause nutritional deficiencies – an undernourished state that can lead to unhealthy weight loss, fatigue, muscle weakness, mood changes, and severe hair loss.
Trying the egg fasting diet for only 3-5 days should be safe, but exceeding that will most likely damage your body. Never risk your own health just to lose weight quickly.
Can Cause a Yo-Yo Dieting Effect
The egg fast, like any other restrictive diet, is not a sustainable meal plan. You can’t restrict your calories for long, meaning weight fluctuations are entirely possible.
This is something you should be aware of before digging into the egg fast recipes.
Gaining weight might be a side effect you experience after completing the egg-based fast – something that can disrupt your fitness journey. From eating low-carb foods to suddenly eating normal, fatty products, your body will retain most of that as fat.
3 Ways to Avoid Common Egg Fast Pitfalls
Facing obstacles on a diet can be disheartening, but there are beneficial ways to overcome them. The keto lifestyle shouldn’t stop you from trying to lose weight.
Let’s take a look at 3 ways to avoid common egg fasting pitfalls:
No matter what type of keto diet you’re on, always drink water. Men should aim to drink at least 12 cups a day, and women need around 9 cups. Hydration is essential for regulating body temperature, preventing infections, and maintaining organ health.
Adequate hydration can also soothe constipation symptoms and headaches that may derive from a keto diet. It’s easy to forget your water intake, but without enough healthy fluids, your weight loss progress might come to a standstill.
Fill up on Electrolytes
Electrolytes are essential minerals (like potassium, calcium, and sodium) that help your body to function properly. You can find electrolytes in foods like spinach, kale, avocados, potatoes, broccoli, almonds, beans, peanuts, and bananas.
It’s very important that you consume plenty of these foods before egg fasting. This ensures your metabolism has enough minerals to function throughout the diet. You can also fill up on electrolytes before and after workouts to replenish the body.
Make It Easier With Appetite Supplements
You might feel hungry when egg fasting, especially if you’re only eating small dishes on the egg fast menu. A growling stomach isn’t always the nicest feeling when dieting.
To avoid hunger and cravings during the fast, you can take appetite supplements like Essential Fiber Complex. These strawberry-flavored supplements contain glucomannan and cellulose – two dietary fibers that encourage fullness in your stomach.
DoFasting’s fiber complex can also nourish gut bacteria that eventually leads to reduced bloating and lower cholesterol levels. A strong digestive system will keep you feeling strong and motivated, even when you don’t feel like exercising or dieting.
How Long Should You Do an Egg Fast for?
You should only do the egg-based diet for 3-5 days. Exceeding this duration can lead to severe side effects like dehydration, heartburn, insomnia, and intense stomach pain.
Consult with a doctor before trying the keto diet if any of these apply to you:
- Type 1 or type 2 diabetes
- Eating disorder
- High cholesterol
- Gallbladder removal
- Pregnant women
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The egg keto-based fast may help you lose some weight, but you should only do this for a maximum of 5 days. Fasting for any longer may cause severe side effects.
An egg diet involves eating only egg-based products, like whole eggs, cream cheese, and other healthy fats that fuel your body with enough energy.
This is an evidence-based article that includes scientific citations. DoFasting’s professional writers and editors prepared the content, which a team of medical experts verified to be accurate.