Losing weight healthily is the biggest concern for most overweight people. Stubborn fat doesn’t come off by itself, after all. So what is the best way to shed those extra pounds safely?
An egg fast is a cursory diet that can improve your weight-loss results. Consuming foods like cheese and eggs can help burn fat. Some people might not like the idea of an egg diet, but its effectiveness is scientifically proven. Read on to learn more about egg fasting.
What is an Egg Fast?
For the uninitiated, the egg fast is a short-term ketogenic diet that is all about eating eggs, butter, and cheese, as well as other fat sources like coconut oil and avocados. You generally go on an egg fast for 3-5 days to meet your weight loss goals.
In a weight loss program like intermittent fasting, the body starts to burn fat reserves without carbohydrates, and you experience substantial weight loss after some time. Eggs can be an ideal food choice for intermittent fasting because they have low carbohydrate content. Your body is more efficient at burning fat on a low-carb diet. It produces ketones, molecules that can be used instead of stored glycogen as fuel.
An egg fast helps achieve the ketosis stage, a metabolic condition where only the fat reserves in your body are burned to produce energy. The egg-fast diet promotes ketone production, which helps burn excess fat. Some people also follow a few other types of egg diets.
Some “Egg”Citing Facts
Eggs have been eaten since ancient times and are prominent in many cuisines. Here are some fun facts about eggs that might pique your interest:
- Eggs are good for your eyes. They have lutein which stops muscle degeneration and cataracts.
- The eggshell can have up to 17,000 pores
- The color of the yolk and eggshell may be different, but that doesn’t have any bearing on the taste or the quality.
- Egg yolk is one of the few food sources that naturally has Vitamin D
- Duck eggs are high in fat and more suited for baking
- Eggs are a rich source of choline and aid the cells’ normal activity
- A hen lays about 300-325 eggs every year
- As hens get older, their eggs become bigger
- Kiwis have the largest eggs proportionate to body size among all birds
- It takes 24-26 hours for a hen to lay one egg
Rules For Egg Fast
Here are some guidelines to follow on an egg fast:
- Consume egg every 3-5 hours
- Have a whole egg within 30 minutes of waking up
- Have at least six eggs a day
- Desist from eating three hours before you go to bed
- For every egg consumed, eat 28g of full-fat cheese
- For every egg consumed, eat 15g of butter
- Drink a gallon of water every day
- Continue the egg fast for a minimum of three days
- Follow the egg fast routine for at most five days
- Ensure that you add electrolytes to your egg-based recipes
What Foods Should I Eat While on an Egg Fast?
While egg fast limits the foods you can eat, you can still conjure up healthy recipes. The foods you can eat include full-fat cheese, mayonnaise, butter, cream cheese, whole eggs, black coffee, tea, mustard, hot sauces, and other foods that are low in carbs.
Egg fasting might sound restrictive to you; however, many recipes based on eggs may make it work for you. Go for keto egg salads, cheese omelets, devilled eggs, or egg cakes. If you check the internet, you will find many recipes based on eggs that are savory and satiating.
Working Mechanism of the Egg Fast
An egg fast restricts your calorie intake and sends your body into a deeper state of ketosis. This diet boosts your metabolism becomes, which helps burn fat. Additionally, your blood sugar levels will also come down and kick off the hypoglycemia process.
You need not worry about low blood sugar levels while on an egg fast. It will take a bit of time for your body to adjust to the zero carbohydrates diet. Speak to your doctor before embarking on this special diet.
Whole eggs keep you satiated and prevent you from snacking throughout the day. You can experiment with many keto-based egg recipes that will help extinguish hunger pangs.
It is possible to lose about five to seven pounds on the egg-fast diet within 4-5 days of starting the diet. However, the final results will depend on your age, weight, gender, height, and the meal plan you follow.
To make your weight-loss journey more comfortable and safe, you should try to lose 1-2 pounds a week with the egg fast. It is the amount of fat that your body can safely burn in the ketosis stage within an acceptable time frame. If you are losing more than this, it implies that you are starving yourself, which is unhealthy. You should ensure that your body has the appropriate amount of energy to complete its day-to-day activities.
Top Benefits of the Egg Fast
Given below are the advantages of following an egg fast:
1. Helps With Weight Loss
This one is evident. Most people start an egg fast to lose excess weight and get rid of bloating. When you restrict calorie intake and only consume low-carb foods, your body has no choice but to burn stubborn fat reserves. Excess water will also be lost while on the ketogenic egg diet, and while your body begins burning fat, it might not be noticeable on the scales initially. If you aim to lose excess weight, do some cardio workouts. 
2. Allows Fat Loss
In an egg fast diet, your body enters a state of ketosis. When you step out of the egg fast diet and into a keto diet, it will promote fat loss. The keto diet involves the consumption of nutrient-packed foods that are low in carbohydrates. All you need to do is continue consuming low-carb meals and incorporate healthy fats for weight loss.
3. Reduces Hunger Pangs and Cravings
Eggs are a great source of protein. They will induce a feeling of fullness and keep you satiated for long periods. Eggs will suppress the urge to snack during the day or binge eat. 
4. Boost Mental Focus and Energy
If your work demands high energy, you need to eat eggs. Eggs are one of the best protein sources and will deliver sustained energy. Eating six eggs a day can also fuel your workout sessions. Eating a breakfast consisting of eggs, such as boiled or scrambled, will keep you going until lunchtime. If you have consistent energy, you will be more inclined to exercise to shed excess fat.
5. Improve Blood Sugar Levels
The egg fast keto diet will help improve your blood sugar levels. It happens because your body’s insulin requirement reduces due to a shortage of carbs.  Insulin is the hormone that assists with glucose entry into your body cells. Steady blood sugar levels can help with weight loss, lowered blood pressure, and balanced cholesterol, which is good for your heart.
Risks and Side Effects of Egg Fast
If you continue the egg fast diet for more than five days, you might encounter temporary side effects. Following are some of the most common side effects of the egg fast:
1. The Keto Flu
It is quite common when following the keto egg white diet. As carbs are completely removed from your diet, your body will need to adjust. You might experience side effects like fatigue, headaches, constipation, nausea, sleeping issues, body aches, and brain fog. These symptoms should not worry you, as they disappear after around five days of starting the egg fast plan. Ensure you have a lot of water because hydration relieves some of these side effects. Also, get a lot of rest if your schedule permits, and stop the egg fast if you feel too ill. 
One downside of egg fast is that it does not give your body enough dietary fiber. You need fiber to have normal bowel movements. Drink water throughout your day so your gut can function normally. Light exercise like jogging, walking, or skipping will help maintain a regular digestive pattern as it helps with blood circulation in the gut. 
3. Nutritional Deficiencies
Egg fasts exclude many healthy food groups that are otherwise beneficial for your body. It may lead to nutritional deficiencies, a state of undernourishment leading to fatigue, weight loss of unhealthy proportions, mood changes, muscle weakness, and hair loss. To circumvent this, ensure that you only do the egg fast for three to five days, not more.
4. The Yo-Yo Effect
Like all other restrictive diets, the egg fast diet is not sustainable. It is not possible to restrict calorie intake for a long time, meaning you might experience weight fluctuations. After completing the egg fast, you might regain the lost weight. When you switch from low-carb to normal and fatty foods, your body will retain fat and gain weight.
How To Avoid Egg Fast Problems?
It can be quite disheartening if you face many obstacles during egg fasting. However, there are ways and means to get over them. Here are three ways to do so:
1. Keep Yourself Hydrated
Irrespective of the diet, ensure that you are hydrated throughout the day. Twelve cups a day for men and nine cups a day for women. Hydration is essential to regulate body temperature, prevent infections, and maintain organ health.
2. Appetite Supplements
You can take appetite-suppressing supplements to bypass cravings and hunger pangs during your egg fast. They contain cellulose and glucomannan, dietary fibers that encourage stomach fullness. You will feel motivated to continue your weight loss journey if you have a strong digestive system.
3. Get Your Fill of Electrolytes
Electrolytes contain essential minerals like sodium, potassium, and calcium. They assist your body in functioning properly. Electrolytes can be found in foods like broccoli, spinach, kale, almonds, peanuts, avocados, beans, and potatoes. Eat enough of these foods before you embark on the egg fast. It ensures that your body’s metabolism is at its best.
How Long Can an Egg Fast Diet Continue?
The egg fast diet should only be followed for three to five days consecutively. If you exceed this period, serious side effects like heartburn, dehydration, insomnia, and heavy stomach pain may occur.
Consult your doctor before starting this diet if you have eating disorders, type 1 or type 2 diabetes, high cholesterol, your gallbladder removed, or if you are pregnant.
How long can I stay on an egg fast?
The egg fast diet is short-term and should not be continued for more than three to five days. The diet restricts certain vital food groups essential for good health. If you follow this diet for too long, you will risk nutritional deficiencies.
What should I do after egg fasting?
The proper way to transition is to gradually reintroduce low-carb foods into your diet. For example, on the first day after the egg fast, continue eating egg-based meals for breakfast and lunch and add some veggies at dinner.
Can egg fast make me sick?
Following a low-carb diet like an egg fast can cause side effects like keto flu.
Can I drink coffee while on the egg fast?
When you are on an egg fast, you can drink unsweetened coffee, tea, and zero-carb drinks.
Do eggs break ketosis?
Eggs are healthy and fit very well into a keto diet. It is because they contain fat and protein but no carbs.
Learn more about fasting
- Intermittent Fasting and Liver Health: The Surprising Benefits You Must Know About
- Fasted Running Explained: Benefits and Precautions
- Intermittent Fasting and the Mediterranean Diet: Guide to Health and Longevity!
- Connection Between Intermittent Fasting and The Endocannabinoid System
- Intermittent Fasting and Collagen Production: How Fasting Can Enhance Your Skin and Health!
- Intermittent Fasting for Shift Workers: Benefits and Challenges
- Does Alcohol Break a Fast? — The Ultimate Intermittent Fasting and Alcohol Guide
- Fasting on Periods: Can You Intermittent Fast When Menstruating?
The egg fast works by limiting your carbohydrate intake and increasing your protein intake. It is an excellent way to lose weight; however, it should not be followed for an extended period. By following this diet plan, you will get rid of excess fat in your body while maintaining lean muscle mass.
If you follow the egg fast for an extended period, it might have serious side effects. If you feel dicey about this keto diet, please consult a doctor or nutritionist who can monitor you for any side effects.
- “Egg Breakfast Enhances Weight Loss – PubMed.” PubMed, 1 Oct. 2008.
- “The Effects of Increased Protein Intake on Fullness: A Meta-Analysis and Its Limitations – PubMed.” PubMed, 1 June 2016.
- Bolla, Andrea Mario, et al. “Low-Carb and Ketogenic Diets in Type 1 and Type 2 Diabetes.” PubMed Central (PMC), 26 Apr. 2019.
- “Consumer Reports of ‘Keto Flu’ Associated With the Ketogenic Diet – PubMed.” PubMed, 13 Mar. 2020.
- Yang, Jing, et al. “Effect of Dietary Fiber on Constipation: A Meta Analysis.” PubMed Central (PMC), 28 Dec. 2012.
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