Thoughts On The Egg Fast Diet Food
There are two ways to do an egg fast. One includes holding to a strict, eggs and fats only rule, which will provide the best results, but is tough to maintain for a full five days.
The other involves enjoyable recipes, which include various cheeses, making it easier to extend the egg fast beyond a few days, BUT the overall results will not be as dramatic.
I personally like a variety in my diet which is why you saw me break away from strict keto egg fast rules of eating by the end of day 2.
The other downside to the fun keto egg fast recipes is they do require more time in the kitchen, and for those with busy lives, making an egg fast fettuccine alfredo or egg fast crepes may not be in the cards.
Most people can make time to whip up a batch of scrambled eggs, but how many times in a row can you really eat that?
Get fancy with your hard boiled egg slicing with the BIBURY Egg Cutter Heavy Duty Slicer!
How Does An Egg Fast Work
The typical Keto egg fast lasts three to five days. During this time, you consume:
- At least six whole eggs per day, preferably organic or pasture-raised.
- One tablespoon of butter or healthy oils such as coconut oil, olive oil, or avocado oil per egg eaten.
- Up to one ounce full-fat cheese per egg eaten.
- Up to 3 cans of diet soda per day.
You can also consume calorie-free beverages like coffee and tea during an egg fast, and minimal amounts of low-carb seasonings, as long as the carb and calorie counts are negligible. But all other sources of calories, including alcohol, are off-limits.
The other rules involve when you eat. Youre advised to:
- Have an egg within 30 minutes of waking up.
- Stop consuming calories three hours before bed.
And thats about it. Egg fasting isnt complicated.
Surviving The Keto Egg Fast
I have always quietly scoffed at the egg fast. I felt it was one of those things that when people do it, they lose weight, and then gain it back once they are done so what is the point.
That is partially true, but partially not true.
I get so many questions about the keto egg fast and I really couldnt answer them other than to give my uneducated opinion. I say uneducated because I had never taken the time to learn about it.
But I really wanted to be able to write about it, so I decided to just research a bit and do it to see what it is all about.
Make sure to see My Keto Egg Fast Meal Plan if you decide to dive in!
So, lets start with the basics.
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The Egg Fast Is More Restrictive Than The Normal Keto Diet
Although sometimes this diet is referred to as the keto egg diet or the ketogenic egg fast, it is more restrictive than the keto diet. Which means it allows fewer foods and has more rigid rules. This leads to a person consuming less food and ends up encouraging the burning of the stored fat into energy.
What Are The Keto Egg Fast Rules
If you can, try to eat good quality of eggs, full fat cheeses and healthy fats
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Im Dairy Free Can I Still Do The Egg Fast Diet Plan
Yes but most of my egg fast recipes will not work for you. Youll have to stick to eggs and another pure fat like olive oil or coconut oil. It will be monotonous but you can still get results. Cheese substitutes made with nuts or soy are not recommended but you can always try it and see what happens.
I dont like or am allergic to eggs, do you have any suggestions on how I can modify this keto egg fast menu plan to be egg free?
Can I have toast with my eggs if I put butter on it?
Additional Egg Fast Rules:
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How Do I Transition Off Of The Keto Egg Fast
Based on my anecdotal research, it seems that the people who continue to eat 2 meals of eggs the first couple of days off the plan have the best success at not gaining any weight back. For that reason, I recommend eggs for breakfast and lunch on the 2 days off plan while youre transitioning back to a regular keto diet.
Ok, so this plan is not the only way to go about the keto egg fast diet its just one suggestion as to how you might structure your week. There are 5 days on the plan and two days of transition to come off the plan hopefully without gaining all the weight back.
Here are a few notes on why I put this keto egg fast diet menu plan together the way I did:
I know that if youve been following IBIH and have seen the yummy egg fast recipes Ive been posting lately, that youre thinking bring on the snickerdoodle crepes and fettuccini alfredo on Day One! NO.
The first and second day of the keto egg fast diet menu plan are when you will be most likely able to tolerate eggs in their basic form. By day 3 you will be getting sick of them, by day 4 you will probably eat less simply because the idea of eating another egg makes you want to hurl, by day 5 you will wish no chicken on the planet would ever lay another egg EVER, and I can pretty much guarantee that you will be seriously miffed at eggs in general, yourself for ever thinking an egg fast was a good idea, probably me for suggesting it, and every poor, pathetic soul who crosses your path.
Egg Fast: My Experience
The Egg fast is a famous weapon to fight a plateau. In another post you can find a guide for the egg fast: today I will share my experience.
Small note: living a keto lifestyle means also prefer high-quality products. Regarding the eggs, the best is free-range eggs. For years I am buying this kind of eggs and I am not coming back.
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More Keto Egg Fast Recipes
- Keto Egg Fast Lemon Cheesecake Fat Bombs If you are going to the Keto Egg Fast, you can incorporate these into it and if you have a sweet tooth like me, it will definitely make it easier to get through those 3 days.
- Egg Fast Quiche This Keto Quiche recipe is awesome because it makes 6 servings and you can keep them in the refrigerator for at least a week or freeze some of it for later. Its perfect for your egg fast. This is a simple recipe for an egg fast meal plan that is delicious, and it will work great for your egg fast! You just need four ingredients and youre good to go! It just takes a couple of minutes to set up.
- Boiled eggs are always an option for breakfast and lunch during this egg fast.
Keto Egg Fast Food List
For best results, your egg fast should only consist of the following foods and drinks:
- Eggs Opt for local, pasture-raised eggs when possible
- Full-fat cheese Stick to cheeses with less than 1 g of net carbs per ounce. This includes cheddar, parmesan, swiss, feta, mozzarella, brie, Monterrey jack, cream cheese, mascarpone, and blue cheese. Only eat one ounce per egg.
- Grass-fed butter Eat one tablespoon of butter per egg.
- High-quality oil Extra virgin olive oil, MCT oil, coconut oil, or any other healthy oil for keto.
- Zero-carb, unsweetened drinks Water, coffee, and tea.
Make sure you follow the rules mentioned in the previous section for optimal results.
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Does This Keto Fast Really Get Results
Well, it did for Jimmy and it did for me. I tried egg fasting to push past a plateau and my results were quite satisfactory!
You really can lose weight and regain some momentum with a very simple egg fast meal plan.
When I tried it last year, I used the modified rules at Fluffy Chix Cook and lost about 4 pounds!
One thing to keep in mind: When you go back to regular eating, though, dont be surprised if you regain a couple of pounds , because its completely normal.
However, youll most likely still be ahead of where you started…and youll have helped reset your body just a bit to get back to the business of losing weight.
The Potential Benefits Of The Keto Egg Fast
Given the fact this dietary approach requires you to restrict carbs and promote ketosis, you will experience all the same benefits as the keto diet. This includes increased fat loss, improved brain function, decreased inflammation, sustained energy levels, and reduced appetite, among others.
If you are following an egg fast after youve been on a keto or low-carb diet, then you may experience the following benefits that extend beyond your current meal plan:
- A slight reduction in liver fat
- Increased fat loss
- Higher ketone levels
Keep in mind, however, that this short-term plateau busting tool is not for everyone. Some individuals may worsen their health with this approach.
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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 , 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.
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 ketogenic diets may reduce insulin resistance, which in turn can improve your bodys ability to manage blood sugar levels.
In a small, 2-week study, people with type 2 diabetes who followed a ketogenic diet reduced their insulin resistance by 75% .
In other studies, participants with type 2 diabetes on a ketogenic diet were able to either reduce or completely stop taking their diabetes medication .
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.
Summary
An egg fast may offer similar benefits as conventional ketogenic diets, including weight and belly fat loss, as well as reduced appetite and insulin resistance. Still, research on egg fasting specifically is unavailable.
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You Might Experience Constipation
One thing about the egg fast is that it doesnt provide enough fiber-rich foods. Your body needs fiber to maintain healthy bowel movements, otherwise stool cant 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.
Notes On Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
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In The Days After The Keto 5
Its no secret that most people gain back any weight they lose on a fast, and the same holds true for the Egg Fastfor most people!
There is, however, a smart way to transition back to a normal keto diet plan and minimize the risk of gaining all the weight back.
Full transparency, I DID NOT transition back to regular keto eating the smart way. As a result, I gained back all but 0.2 lbs.
How Often Can I Implement An Egg Fast
For optimal health and wellbeing, it may be best to use this technique sparingly. The egg fast has the potential to provoke nutrient deficiencies and yo-yo dieting cycles that can wear away at physical and mental health over time.
We recommend focusing your efforts on formulating a keto lifestyle that naturally helps you improve your health, wellbeing, and body composition without feeling restricted.
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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 (
6 ).
However, an egg fast only lasts three to five days, so it may not be enough time for someone to reach ketosis. In some cases, it make take a week or longer to enter this state.
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 510 pounds in 35 days.
Summary
An egg fast can help you lose weight by restricting calories and promoting ketosis a metabolic state in which your body uses ketones as a source of fuel.
Diet Fast Recipe Tip For Weight Loss
Always check the recipe and make an adjustment to use the whole egg, if needed. For example, if youre eating the meringue cookies, pair them with a yolk-only fast-frozen custard to get the yolk and the whites in.
If you have any questions on the egg fast diet plan, please ask in the comments section of this post. For more help, I recommend joining an egg fast specific .
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What Sucked About The Egg Fast
Ok, prepare for TMI here I had massive diarrhea on the first day. I did the egg fast twice and the same thing happened both times.
Im not sure if it was because of the egg fast itself or because I still took my regular magnesium the night before. Either way, I got cleaned out pretty good. Many times.
As each day that went on, though, it lessened. So, perhaps it wasnt the magnesium.
Additionally, the first 2 days were a bit reminiscent of the keto flu. I mean, my kids survived, so it wasnt that bad. But I did warn them that I felt like I was ready to scoop some eyeballs with a spoon so tread lightly around me. They did well. So did my hubby.
I felt great on day 3 and 4, however.
And by the time I was back to keto, I was rockin it!