Definition
A short-term ketogenic eating plan emphasizes eggs, cheese, and butter (or similar high-fat food) for the duration of the fast. It can help you lose weight in the short term and only lasts three to five days. However, if you stick to it for too long, there is always the chance of negative consequences, like nutritional inadequacies.
Origin
Blogger Jimmy Moore created the egg fast diet in 2010. It is a kind of ketogenic diet that is low in carbohydrates and rich in fat and protein.
How Does Egg fast Work?
Since the Egg fast has received so little attention from scientists, there are numerously plausible (and implausible) explanations of how it works.
A popular theory is that the fat-burning properties of whole eggs may be attributed to their high levels of choline and amino acids. This is the theory that led to Jimmy Moore’s egg fast revelation. Because of this, Jimmy Moore conducted his first egg fast experiment.
Choline, in particular, has been linked to critical functions in the liver’s fat metabolism. Indeed, state-of-the-art research shows that choline is essential for normal liver function and avoiding NAFLD. (Studies on NAFLD patients have also shown that low-carb and ketogenic diets are helpful.)
However, this probably won’t be the main reason why eating more eggs won’t help you lose weight any faster. Whole eggs include a wide variety of amino acids and nutrients, but a ketogenic diet — especially one with meat, fish, low-carb veggies, nuts, and seeds — may offer us the same thing.
The three scientific pathways left to explain how the keto egg fast might lead to weight loss are all predicated on the presence of entire eggs.
Weight loss stalls on low-carb and keto diets
The keto egg fast is much more severe than the standard ketogenic diet. As a result, we consume fewer calories overall, prompting the body to use its fat reserves more efficiently.
A whole egg is a great way to fill up before dinner. A natural consequence of this is reduced appetite between meals.
Greater degrees of ketosis are encouraged by the keto egg fast. As a result, you’ll be able to control your desires and avoid overeating.
The keto egg fast aids in weight reduction by stimulating the same processes as the ketogenic diet.
How to do the Egg fast?
The egg fast diet plan is widely accessible on the internet. The typical recommendation is anything from two to five days of strict adherence to the regimen.
Common rules include:
-Drink 6 to 8 glasses of water daily.
-Eat one tablespoon of healthy fat (butter, mayonnaise, coconut oil, etc.) per Egg.
-Enjoy up to 3 ounces of cheese per day.
-Eat a minimum of 6 eggs per day.
-Within 30 minutes of waking up, eat your first Egg.
-Stop eating at least 3 hours before bedtime.
-Add salt whenever you can (electrolytes are essential!).
-Egg fast for a minimum of 3 days and a maximum of 5 days.
-Condiments and spices are OK to add (hot sauce, pepper, paprika, etc.).
-You can drink Diet Soda, but a maximum of 3 a day.
-Eat an egg every 3 to 4 hours.
Keep in mind that medical professionals have not analyzed the effects of an egg fast diet on the human body.
Unfortunately, the egg-fast diet is lacking in several essential nutrients. Numerous credible sources agree that maintaining an active lifestyle and eating a well-balanced, nutritious diet are the two most effective means of weight reduction.
Sample menu
Some examples of egg fast menus are shown below.:
Day One:
-Breakfast: Two eggs, cooked in 30 grams of butter, with your choice of black tea or coffee.
-Snack: Two individual cheese sticks
-Lunch: a piece of crustless cheese quiche that was previously refrigerated
-Snack: Cheese of your choosing, 1 ounce (28 grams)
-Dinner: There are two or three deviled eggs in this.
Day Two:
-Breakfast: Two to three eggs, thirty to forty-five grams of cream cheese, and three tablespoons of butter (45 grams) are the ingredients for a classic American cream cheese pancake.
-Snack: Cheese of your choosing, 1 ounce (28 grams)
-Lunch: Two eggs and two tablespoons (about 30 grams) of mayonnaise make an egg salad.
-Snack: Cheese of your choosing, 1 ounce (28 grams)
-Dinner: Two-egg, cheese-filled, crustless quiche
Day Three:
-Breakfast: a couple of eggs and some cheese cooked in 30 to 45 grams of butter or a healthy oil like olive oil to make an omelet.
-Snack: One-string cheese snack.
-Lunch: There are two or three deviled eggs in this.
-Snack: Cheese of your choosing, around 2 ounces (57 grams)
-Dinner: Crepes prepared with just two or three eggs and a little amount of healthy fat (around 30 to 45 grams) from butter or olive oil.
DIET REVIEW SCORECARD
Overall score: 1.17 out of 5
Weight loss: 1 out of 5
Healthy eating: 0 out of 5
Sustainability: 2 out of 5
Whole body health: 0 out of 5
Nutrition quality: 2.5 out of 5
Evidence-based: 1.5 out of 5
7 Advantages of an egg fast diet
Some people have reported feeling healthier after following a keto egg fast diet. However, there is currently a lack of data showing the safety and effectiveness of this eating plan. Therefore, before beginning, it is recommended that you speak with a medical professional.
Some of the benefits of the keto egg fast diet include:(
-Aids in overcoming the dreaded weight reduction plateau may occur when your weight stops dropping despite your best efforts.
-Makes it more straightforward for those new to the ketogenic diet to enter ketosis.
-Maintains healthy blood sugar levels and improves insulin sensitivity.
-Aids in squelching hunger
-Contains essential elements such as protein, calcium, minerals, choline, vitamin D, and omega-3 fatty acids.
-Aids in overcoming the dreaded weight reduction plateau may occur when your weight stops dropping despite your best efforts.
-Helps to strengthen and develop muscle
It-Possibly helpful for shedding even the most tenacious of fat deposits, including that which accumulates in the belly
If you’re stuck in a rut, trying something new like an egg fast diet may be just the thing to shake things up. More research is required to establish the advantages, including but not limited to: weight reduction, better insulin resistance, and hunger management.
What are the disadvantages of an egg fast diet?
A keto egg fast diet has the same potential dangers as any other severely limited eating plan. Given that it’s considerably more restricted than the standard keto diet, it should be approached with care.
-People with underlying health conditions such as heart disease, high blood pressure, high blood cholesterol
levels, and diabetes must discuss with their doctors before trying this diet.
-Pregnant women and lactating mothers must avoid following such diets.
-This diet is mainly not suitable for people with eating disorders.
-It can be dangerous for people with gallstones.
The stringent nature of a keto egg fast diet is that it should only be followed for brief periods. It has a high protein content with low fiber content. That’s why it may give you heartburn or make you back up. Increase your intake of fiber and water to maintain a healthy digestive system.
Conclusion
A short-term ketogenic eating plan emphasizes eggs, cheese, and butter (or similar high-fat food) for the duration of the fast.
It may help you lose weight in the short term and only lasts three to five days. However, if you stick to it for too long, there is always the chance of negative consequences, like nutritional inadequacies.
A weight reduction plateau may be overcome with an egg fast; however, this is not a sustainable method. If you want long-term success, try adopting a healthy, balanced diet.