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In this article we will show you how to implement an egg fast and we will talk about its rules, benefits, and risks.
What is Keto Egg Fast?
The keto egg fast is a popular strategy for breaking through weight loss plateaus and accelerating fat loss.
Essentially, it is a short-term keto diet plan which involves eating eggs, cheese, and butter, with very few exceptions.
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 which can be a discouraging point in anyone’s weight loss plan.
Some people use it to help their body enter ketosis, before beginning a ketogenic diet.
How Long Keto Egg Fast Lasts?
A typical keto 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.
Keto Egg Fast Rules
- 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.
- Eat up to 1 ounce (28 grams) of full-fat cheese per egg eaten.
- Eat at least six whole eggs per day.
- Eat a whole egg within 30 minutes of waking up.
- Eat an egg-based meal every three to five hours.
- You must eat a meal even if you’re not hungry.
- Drink plenty of water.
- You should stop eating three hours before bedtime.
- Zero-carb drinks like coffee, tea, and diet drinks are allowed.
- No fruits, vegetables, bread, alcohol or whipped cream.
How Does an Egg Fast Work?
An egg fast works by inducing the metabolic state of ketosis. To reach ketosis, you typically need to eat 30 grams of carbs or less per day.
And get rest of your calories from a high-fat, moderate-protein diet.
However, an egg fast 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.
Benefits of an Egg Fast.
#1. It may suppress your appetite
Eating whole eggs promotes satiety as they are high in protein. This naturally makes us eat less food at subsequent meals.
Aside from being high in protein, an egg fast is a type of ketogenic diet, which has been found to be more filling than standard low-fat, low-calorie diets.
#2. It can help jumpstart your weight loss
An egg fast is a very restrictive, short-term diet that limits your food options.
Limiting the number and variety of foods naturally reduces your daily calorie intake which in turn causes weight loss.
Moreover, an egg fast also helps the body reach ketosis which helps you lose fat, maintain muscle mass and improve overall health.
Benefit #3. Higher ketone levels
Going on a restrictive diet like an egg fast may help your liver produce more ketones which helps in consumption of glycogen stored in your body which also causes fat loss.
Since the keto egg fast is also a restrictive keto diet, it too comes with similar risks and a few side effects that depend on the individual.
#4. You may experience Keto Flu
Keto flu is caused by your body adapting to ketones as a source of energy instead of glucose.
Common symptoms of keto flu include increased hunger, irritability, low energy, sleep issues, nausea, weakness, headaches, and bad breath.
Most of these symptoms are temporary and should disappear after a few days of fasting.
Side effect #2. Constipation
Constipation is another possible side effect, as the diet restricts high-fiber foods like vegetables and fruits.
To reduce this risk, try drinking as much water as possible.
Remember, an egg fast is 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 to maintain good health.
Following this diet for too long may increase your risk of a nutritional deficiency.
Although an egg fast can promote fast weight loss, you will likely regain the weight when you return to your regular diet.
You can avoid this by implementing long-term weight maintenance strategies.
An egg fast is unsuitable for people with type 1 or type 2 diabetes, Hypothyroidism and people with eating disorders.
Also, an egg fast and many other restrictive diets are not suitable for pregnant and breastfeeding women.
All this being said, the only way to truly find out if it’ll work for you is by trying it once.
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