Heard about keto egg fast recently? For a beginner in the ketogenic diet, you may have already heard how eggs are considered part and parcel of it.
Aside from its chock-full of nutrients, eggs are also rich in fat– perfect for a high-fat, low carb diet like Keto. But what exactly makes this keto fasting technique effective? Will it really work for weight loss? And is it safe?
Keto Egg Fast At A Glance
Devised by prime blogger Jimmy Moore, the keto egg fast continue to gain reverence from many weightwatchers across the globe. This restricted ketogenic diet centers on the use of nutrient-dense eggs to achieve ketosis while limiting caloric intake and cutting unwanted poundage. It is often used to break around weight loss plateaus or when one wants to speed up weight loss results in the shortest amount of time.
Fasting period is short-term lasting only for around 3 to 5 days depending on the body’s ability to adapt to such change. As mentioned, it’s a restrictive diet technique with varying effects to different types of individual. The egg fast of keto, however, has always been known to deliver loss of 5 to 10 pounds in as little as 5 days or less.
Benefits Of Keto Egg Fast
Though not backed by scientific studies, the ketogenic egg fast is known to have various benefits. Even at a short amount of time (3 to 5 days), the diet restriction can actually offers a slew of benefits. For one, it allows for a reduced appetite. Eggs are known to be nutrient-dense and quite filling. Eating a hard-boiled egg, for instance, allows one’s hormone levels that promote a sense of fullness to be raised. This thereby, allows one to feel fuller for a longer amount of time. With this, you can increase your chances of losing weight faster than the usual ketogenic diet.
A keto egg fast also helps to lose those flabs around your belly. Burning visceral fat can be hardest even in other diets. With the egg fast, however, burning it down via elevated ketosis can be done. Doing so may require more than 5 days of being on diet. Additionally, this keto diet restriction also helps to reduce insulin resistance. By reducing one’s resistance to insulin, the body’s ability in managing blood-sugar levels is also thereby improved.
How To Do It
The number of versions and modifications to the keto egg fast multiplies over the years. The main contention of the short-term diet, however, involves the following:
- Eat an egg (see recipes below) just within 30mins upon waking up in the morning.
- Always include both yolk and egg whites.
- Consumption of 3 to 5 meals of at least 2 eggs each day is recommended.
- Eat every 3 to 5 hours, regardless if hungry or not.
- Eat an egg before going to bed– at least 3 hours before doing so.
The good thing about a keto egg fast is that butter, spices, herbs and healthy oils are allowed. So are lean meats and low-carb vegetables and fruits. Other high-fat ingredients like butter, ghee, full-fat cheese can also be added to the diet. To prevent keto flu, staying hydrated by drinking 100 ounces or more water each day is recommended.
Keto Egg Fast Recipes
There are hundreds, if not thousands, of recipes for the keto egg fast. In fact, you can just wallow in hard-boiled eggs or sunny side-ups slathered in olive oil or ghee. But just because it’s all about eggs doesn’t mean you can’t improvise. To give your fast a lift, these recipes are worth a try:
Cream Cheese Egg-y Pancakes
- 7 Large farm-raised eggs
- 1.5oz cream cheese
- 2tbsp whipping cream
Instructions: Simply mix all ingredients in a blender to make a batter. You can sprinkle 1/2tsp cinnamon unto the batter for more added taste. Pour a cup of batter into a pre-heated pan greased with butter. Flip when batter starts to bubble and then, allow to cook for another 30 seconds. Makes 6 to 7 pancakes.
Crispy Parmesan-Hard Boiled Eggs Combo
- 3 Large eggs (hard boiled)
- 1/4cup parmesan cheese (grated)
- 1/2tsp oregano
- 1/4tsp garlic powder
- 1/4tsp onion powder
- 1/4tsp red pepper flakes (for added zing)
Instructions: Cut hard-boiled eggs into halves and set aside. Mix Parmesan cheese and spices in a bowl. Pre-heat skillet over medium-high heat and spray it with coconut oil. Dip flat surface of the eggs into the Parmesan-spices mix coating each thoroughly. Place them on the heated pan until crisp and brown. Drizzle with ghee or olive oil.
- 3-4 Large egggs
- 1-2oz cheese
- 1tbsp heavy whip cream
- 1/4tsp salt
- 1/4tsp black pepper
Instructions: Pre-heat skillet over medium-high heat. Mix eggs with heavy whip cream in a bowl and pour the mixture into the heated skillet. Season with salt and pepper then, sprinkle cheese liberally when half-way cooked. Fold and cook for another 30 seconds on the other side.
Is Keto Egg Fast Safe?
The keto egg fast is relatively safe for everyone as it’s only done around 3 to 5 days. Doing it longer can pose health risks though. Think: constipation or nutritional deficiencies. It also deemed not suitable for individuals with known allergies to eggs. So do patients with known medical conditions like cholesterol hyper-responders, diabetes, gallbladder issues, eating disorders, and hypertension. Like any diet, it is imperative to consult with your physician before starting on any diet.