EGG FAST DIET FOR A FAST WEIGHTLOSS
An egg fast is a short-term diet plan that involves eating mainly eggs, cheese, and butter.
It’s popular among people who seek to break through weight loss plateaus, especially those on ketogenic diets.
It’s a restricted ketogenic diet — a way of eating that’s high in fat, moderate in protein, and low in carbs.
Ketogenic diets help your body enter the metabolic state of ketosis, during which it starts using ketones as a source of energy instead of glucose.
The purpose of an egg fast is to help you bust through weight loss plateaus.
These are discouraging points in a weight loss plan where your fat loss stalls.
When you’re doing everything right and still not getting desired results.
Some people use it to help their body enter ketosis before beginning a ketogenic diet.
Some people also use it to kickstart their weight loss journey because you will easily drop water weight and weight gain from bloating
RULES OF THE EGG FAST DIET
- Whole eggs — yolks and whites — are the main source of fat and protein.
- You must consume 1 tablespoon (15 grams) of butter or healthy fat per egg consumed.
- You must eat a whole egg within 30 minutes of waking up.
- You must eat an egg-based meal every three to five hours.
- You must eat a meal even if you’re not hungry.
- You can eat up to 1 ounce (28 grams) of full-fat cheese per egg consumed.
- You must eat at least six whole eggs per day.
- Eggs should be local, pastured eggs whenever possible.
- You should stop eating three hours before bedtime.
- You can drink up to three cans of diet soda per day but aim for one or less.
These are the most common rules, but people tend to make their own modifications.
Some people skip the butter and stick to olive oil or coconut oil.
Some people prefer to still take bulletproof coffee as their breakfast.
It all balls down to preference really.
The most important thing is that you must eat 6 whole eggs in a day.
A typical egg fast lasts between three to five days as this should be enough to overcome a weight loss plateau.
Following it longer than this is not recommended, as it may lead to health risks, such as nutritional deficiencies and constipation.
HOW DOES IT WORK?
An egg fast works by inducing the metabolic state of ketosis.
Ketosis occurs when your body has little access to glucose, its preferred fuel source. To compensate, your body makes ketone bodies out of fat and uses them as fuel.
To reach ketosis, people typically need to eat 50 grams of carbs or less per day. They get the rest of their calories from a high-fat, moderate protein diet.
A ketogenic diet can aid weight loss by promoting feelings of fullness, restricting food options, increasing protein intake, and potentially decreasing fat storage.
What’s more, some studies find that ketogenic diets may promote more weight loss than conventional low-fat, low-calorie diets.
However, an egg fast only lasts three to five days, so it may not be enough time for someone to reach ketosis because in some cases, it may take a week or longer to enter this state.
This is probably why some people do it for longer than 5 days.
The diet plan is more restrictive than conventional ketogenic diets, as it reduces the number of food items you can eat. This restriction can slash your calorie intake and further promote weight loss.
Though an egg fast will help you lose weight, your overall results depend on several factors, such as your starting weight, height, age, gender, and total food intake.
For instance, someone with a higher starting weight should expect to lose more fat than someone at a lower starting weight.
That said, most people claim they lose 2-7kg within one week of doing an egg fast.
You already know that I like to share the 2 sides of the coin, so let’s look at the benefits and potential side effects of the egg fast diet.
BENEFITS OF AN EGG FAST DIET
Till now, the egg fast has not been thoroughly studied.
However, the following benefits are what you may expect from following a short-term, restricted ketogenic diet that encourages eating eggs.
Egg fast diet may Reduce Appetite
An egg fast encourages eating eggs, which are known to be very filling.
In fact, numerous studies show that eating eggs can help you feel fuller for longer.
This can lead to consuming fewer calories per day and will likely promote weight loss
Eggs are filling because they’re high in protein.
Research also indicates that high protein intake may help raise levels of hormones that promote fullness, such as peptide YY (PYY) while reducing levels of the hunger-promoting hormone ghrelin.
Can Help You Lose Weight
An egg fast is a very restrictive, short-term diet that limits your food options.
On egg fast diet, you are not allowed to eat carbs and processed foods. So, of course, you will lose weight.
The fact that it is very restricted also means your calorie intake will reduce and that will also result in weight loss.
The diet plan is also based on ketogenic principles, which may promote ketosis.
Studies show that ketogenic diets can help you lose fat, maintain muscle mass, curb appetite, and improve markers of disease, such as high blood sugar, triglyceride, and cholesterol levels.
However, an egg fast only lasts three to five days, which may not be enough time for you to reach ketosis. In some cases, it may take a week or longer to reach this state.
May Promote Belly Fat Loss
Belly fat, or visceral fat, is a risk factor for heart disease, diabetes, and other chronic conditions.
Too many carbs ultimately result in belly fat and like I say all the time, you need fat to burn fat.
When your body is deprived of simple carbs and processed foods, while incorporating good sources of fats into you diet, you will definitely lose belly fat.
Still, as an egg fast only lasts a few days, it’s unclear how much belly fat you would lose.
Result vary from person to person as I explained yesterday.
Egg Fast Diet May Reduce Insulin Resistance
Insulin resistance occurs when your body does not respond properly to insulin, a hormone that regulates blood sugar.
Several studies show that a low carb diet may reduce insulin resistance, which in turn can improve your body’s ability to manage blood sugar levels.
Though following an egg fast may temporarily reduce insulin resistance, long-term changes must be made to promote continued results. If you have type 1 or type 2 diabetes, speak with your healthcare provider before attempting an egg fast, as it could be dangerous.
POTENTIAL RISKS AND SIDE EFFECTS OF THE EGG FAST DIET
Like most diet, an egg fast comes with a few potential side effects for healthy adults.
If you’re new to ketogenic diets, you may experience the keto flu, which is caused by your body adapting to ketones as a source of energy instead of glucose
Common symptoms include increased hunger, irritability, low energy, sleep issues, nausea, poor mental function, weakness, headaches, and bad breath.
Most of these symptoms are temporary and should disappear after a few days of fasting. To reduce your risk of the keto flu, try following a low-carb diet before you begin an egg fast.
Constipation is another possible side effect, as the diet restricts high-fiber foods like vegetables and fruits.
A lot of people complain about this to me, so to reduce this risk, try drinking as much water as possible.
An egg fast is also a short-term diet and should not last longer than three to five days. That’s because it restricts many healthy food groups that are necessary for optimal health.
Following this diet for too long may increase your risk of a nutritional deficiency. If you fast regularly, consider taking a multivitamin to help you meet your nutritional needs.
Though an egg fast can promote fast weight loss, you will likely regain the weight when you return to your regular diet — unless you implement long-term weight maintenance strategies.
In fact, expect to gain 1-2kg back after an egg fast.
An egg fast is unsuitable for people with type 1 or type 2 diabetes, cholesterol hyper-responders, people with eating disorders, and those without a gallbladder — unless supervised by a medical professional.
Additionally, egg fasts — along with other types of fasting — are inappropriate for pregnant or breastfeeding women.
If you have any medical conditions, speak to your healthcare provider before starting any fast
ONE DAY SAMPLE MENU FOR EGG FAST DIET
Breakfast: 3 eggs scrambled with a cup of tea or black coffee
Snack: 1 stick of string cheese
Lunch: egg salad — 2 eggs and 2 tablespoons (30 grams) of mayonnaise
Snack: 1 stick of string cheese
Dinner: Egg Toasty /Egg Waffle. Mix 2 eggs together and toast with 2 tablespoons of butter or make a waffle.
Yes, you can add a little bit of red bell pepper, scotch bonnet pepper and onions to your eggs. Keyword being very little.