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Everything You Need To Know About An Egg Fast
July 18, 2019
There are hundreds of diets on the market today geared towards weight loss and a healthy lifestyle. However, the most effective diets are backed by science. The keto diet is one such diet that has proven to be more than just a diet, but a lifestyle that promotes weight management and clean eating. An egg fast is a shorter term ketogenic diet plan that offers a boost to your weight loss journey. In this guide, we are going to look at what an egg fast consists of, benefits, why it works, and how to carry out your own egg fast. Let's dive in!
What is an Egg Fast?
An egg fast is a simple, highly beneficial, short term diet plan that involves the consumption of only eggs, cheese, and butter for 3-5 days. Because it is a high-fat diet, it is considered to be a ketogenic diet plan.
The ketogenic diet is more of a lifestyle than an actual diet in which you consume about 75 percent fat, 20 percent protein, and 5 percent carbohydrates. Your body naturally uses glucose for energy which is derived from carbohydrates. When you consume very small amounts of carbohydrates, your body must rely on an alternate fuel source.
This alternate fuel source is ketones, which is stored in the body as fat. Once your body switches over to ketones as its main fuel source, then your body is in the desired state of ketosis. Essentially your body is burning stored body fat, which aids in weight loss.
How Does an Egg Fast Benefit Keto Dieters?
Egg fasts are known for offering numerous benefits to keto dieters
who are looking to overcome a weight loss plateau. Let's take a look at the primary benefits of an egg fast.
Suppress Appetite
High protein foods have a tendency to make you feel fuller for longer. Eggs are high in protein (about 6 grams per egg), which makes them more filling. A diet high in protein increases the level of hormones in the body that promote a feeling of fullness while suppressing ghrelin, the hormone that makes you feel hungry. Feeling full longer leads to the natural consumption of a fewer number of calories.
Promote Weight Loss
Not only does an egg fast boost weight loss by suppressing your appetite but it also helps you naturally reduce your calories in another way. You will naturally consume fewer calories due to the fact that you have a very restrictive list of foods you can eat while on an egg fast. Studies also show that not only does an egg fast promote weight loss, but ketogenic diets are
effective at promoting loss of belly fat in particular. It is this fat that puts individuals at risk for health problems such as heart disease, obesity, and certain cancers.
Increase the Effectiveness of Insulin
Insulin is a hormone produced by the pancreas that is used to regulate blood sugar. People who are diagnosed with diabetes have a resistance to insulin. Studies show that an egg fast reduces insulin resistance, thereby increasing the effectiveness of this important hormone in the body.
What's the Science Behind an Egg Fast?
Just like the traditional keto diet, the egg fast is backed by science. The liver is crucial to metabolizing fats, proteins, and carbohydrates. Choline and methionine are important in helping the liver to metabolize fat. Even those these are two non-essential nutrients, individuals who are deficient have livers which are sluggish and have difficulty carrying out their everyday functions efficiently, including the metabolization of nutrients. This leads to stored body fat which is not metabolized by the liver and used for energy. It just sits there.
Egg yolks are high in choline, while methionine can be found in large quantities in egg whites. The egg fast diet ensures the liver receives adequate quantities of both of these nutrients which promote the breakdown and use of stored body fat, which leads to weight loss.
How to Carry Out an Egg Fast
The premise of an egg fast is quite simple. However, there are guidelines you must follow in order to ensure the egg fast is effective. Let's take a look at these easy to follow guidelines.
The Duration of an Egg Fast
As mentioned above, an egg fast is a short-term diet plan. It only lasts 3-5 days in length, depending on your preference.
What Foods Are Allowed?
Eggs will make up the majority of your diet during this period of time. You are also allowed to consume healthy fats such as butter and cheese. It is important to note that you should drink large quantities of water, at least 100 ounces a day
while on an egg fast.
At least 6 eggs should be consumed per day. Since eggs are the cornerstone of the diet, the amount of fat you can eat is dependent on the number of eggs you consume. You may eat 1 ounce of cheese and 1 tablespoon of healthy fat per egg consumed. These three components are what your meals consist of for the duration of the fast.
The timing of when you eat is important in order to avoid feelings of hunger and causing you to derail. You should consume an egg within half an hour of waking in the morning. From this point, you should eat meals every 3-5 hours, even if you aren't hungry. Each meal should consist of at least two eggs. It's important to avoid eating your last meal too close to bedtime. Eating your last meal at least 3 hours beforehand is a good rule of thumb.
Additional Tips of a Successful Egg Fast
- If you have to have your diet soda fix, you can still do so on an egg fast. Consume no more than 3 cans per day.
- You may consume both tea and coffee while on the diet.
- Herbs and spices are permitted to season your eggs with.
- Low carbohydrate condiments are allowed, so long as consumption is kept to a bare minimum.
- Keep your taste buds on their toes by mixing up how you cook your eggs. For example:
- Boiled
- Scrambled
- Fried
- Poached
- Sunny-side up
- Take vitamins during an egg fast.
The Casual Keto Doctor
With more than 15 years of experience in obesity medicine, Dr. Simonds is dedicated to helping others live a healthy lifestyle. This is where the passion for keto living comes from. Whether you are just starting out or are old-hat at keto living, check out the doctor's podcast and Instagram
for more conversations, tips and personal stories that will help you on your journey!
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