When dieting and trying to lose weight, it’s perfectly natural to find yourself hitting a plateau and struggling to be through.
Hitting a plateau when dieting can be very frustrating as it can leave you questioning your own actions and wondering whether or not you’re sticking to the diet correctly or if you’re doing something wrong.
Even the keto diet can yield plateaus, which is why you may want to consider what is known as a keto egg fast.
We all hit plateaus from time to time, but when we hit them, it’s important that we push through them in order to get back on track. More and more people over the years have found themselves following an egg diet keto protocol in a bid to jump start their weight loss progress.
But what exactly is a keto egg fast, and what is it about eggs that makes them so beneficial for people following a low carb diet such as keto?
Here is a definitive guide on egg diet keto protocols and a look at the many health benefits of eggs in general. (1)
First off, what the heck is an egg fast?
If you’re looking for an egg-cellent way of jump starting your weight loss progress on keto, a keto egg fast is the perfect way to do so.
An egg fast is designed solely as a short-term diet plan, and as such, it should not be treated like a lifestyle change, as is the case with diets such as paleo and keto.
The egg fast keto protocol was developed by a man named Jimmy Moore, a decade ago in 2010. Jimmy was a blogger who followed keto and found a way of jump starting weight loss after results began to stall with people on keto who had been following the diet for a long time.
It is a form of keto, which means that it restricts carbs and promotes a consumption of fats and proteins instead of carbs. By restricting carbohydrates, the body is forced into ketosis, whereby it metabolizes fat and uses it to synthesize ketone enzymes which are then used as a primary energy source.
Egg fasts are simply there to help you break through a plateau when following keto and finding that your weight loss has stalled.
With egg fasts, the objective is to consume a minimum of 6 eggs per day, along with a tbsp of butter and an ounce of cheese, or other similar healthy fats such as coconut oil.
Why follow a keto egg fast?
We’ve looked at how egg diet keto plans are designed to help speed up weight loss when it has stalled on a regular keto diet, but why eggs? What makes eggs so special? Why not any of the other high fat, high protein, low carb foods out there which are suitable on keto?
Well, there are actually several reasons for following an egg fast. To begin with, eggs are highly nutritious and are therefore very good for you. Eggs contain vitamins, minerals, antioxidants, good fats, proteins, and amino acids, which all do the body a world of good.
Eggs are also very versatile as you can prepare them in a number of ways, each one just as delicious as the last.
Basic principles of a keto egg fast
So, now that we know a little more about what egg fasts can do on keto, let’s now learn more about the basic rules and principles when following an egg diet keto protocol.
These rules and guidelines are:
- You must consume an egg within 30 minutes of waking up in a morning.
- When you consume your eggs, the whites and the yolks must both be consumed.
- You should have a minimum of 3- 5 meals containing 2 or more eggs each day.
- Aim to eat every 3 hours or so, even if you don’t find yourself feeling hungry.
- You should consume an egg at least 3 hours before going to bed at night.
- You may use condiments, seasonings, and sauces, as long as they’re keto-friendly.
- When preparing your eggs, you can use healthy fats, spices, herbs, butter, and seasonings.
- You should ensure you drink plenty of water each day, aiming for at least 100 ounces.
- Tea and coffee is permitted, but avoid diet sodas as the chemicals they contain can have a negative impact on your metabolism.
- You may eat up to one ounce of full-fat cheese with every egg meal you consume.
- You must consume 1 tbsp of butter or healthy fat per egg consumed
How long do egg fasts last?
As the name implies, egg fasts are designed to be short-term solutions for people dealing with weight loss plateaus on keto, and they are not designed for long-term use.
There is no set amount of time for following an egg fast, though generally, most people find that 3 – 5 days are adequate enough to “reset” everything and get their keto weight loss back on track.
Following it for longer than a week is not recommended, as it could pose health risks and could result in nutritional deficiencies, along with constipation.
Who may not follow a keto egg fast?
Egg fast keto diet plans are certainly not for everybody, and there are some people whom the fasts are not suitable for.
For example, if you are allergic to eggs, or if you are a vegan and cannot consume eggs for ethical reasons, obviously this means that a keto egg fast is not for you.
As well as that, people with underlying health issues and medical conditions such as: diabetes, sensitivities to cholesterol, people without a gallbladder, and eating disorders are also not permitted to follow an egg fast or an egg diet.
What are the benefits of an egg fast?
There are plenty of reasons to follow an egg fast keto diet plan, and while we don’t have the time to list each one, we will go ahead and list some of the most prominent benefits associated with this particular form of fast.
The first benefit associated with a keto egg fast is the fact that it will help to reduce your appetite.
Contrary to popular belief, it is indeed possible to consume too many calories on keto and if you’re not careful, overconsumption of said calories will result in weight gain.
If you’ve been following keto and have been eating keto-friendly foods but have found your weight loss stalling, or perhaps even creeping up, this could be due to you consuming too many calories.
The great thing about an egg fast is the fact that it will almost certainly reduce your appetite, even though you’ll be eating less.
Eggs are very filling because they’re rich in protein, which promotes satiety because the body finds it harder to digest and breakdown than the other macronutrients (fat and carbs).
Furthermore, eggs can also promote an increase in the production of satiety hormones, including Peptide YY, CCK, and leptin. The more of these you produce, the fuller you will feel.
May promote belly fat loss
First off, there is no way to spot-reduce fat. This basically means that there is no guaranteed way of removing fat from one specific part of your anatomy.
With that said, however, studies have found that egg fasts do appear to be effective when it comes to the removal of belly fat.
Belly fat, also known as visceral belly fat, is not only unappealing to look at for most people, but it is also very dangerous as it can put a strain on your major organs, which could result in organ damage or even organ failure.
Egg fasts, and keto diets in general, have shown great promise when it comes to the reduction of visceral belly fat.
Speeds up weight loss
Most, not all, but most people following a ketogenic diet will do so with the sole intention of burning fat and losing weight.
If you’ve found that your weight loss on keto has stalled, it could be time to follow a keto egg fast and get back on track and break through that plateau.
Because egg fasts are so restrictive, your food options are limited and your calorie consumptions are low.
The egg fast is still a form of keto, so the basic principle of ketogenic diets apply, but by altering your caloric intakes and changing the foods you eat, you will almost certainly kick-start the weight loss process and get back to shedding those unsightly pounds.
Combine this with the fact that you’ll likely have more energy, and less appetite, it’s easy to see why keto egg fasts are so useful for people trying to break through a weight loss plateau.
May reduce insulin resistance
Studies have also found evidence to suggest that egg fasts could potentially reduce insulin resistance levels.
Insulin resistance is basically a condition whereby your body builds up a resistance to insulin and doesn’t respond as effectively to it as it should. Insulin is produced in the pancreas and functions as a hormone to control blood glucose levels.
When we eat or drink, the pancreas secretes insulin which enters the bloodstream and basically unlocks cells before shutting glucose sugars out of the bloodstream and into the cells’ mitochondria, where they can then use it as energy.
Studies have found that ketogenic diets can potentially help to reduce insulin resistance levels, helping you to respond more favourably to this hormone and allow it to do its job. This can help people with diabetes, those at risk with pre-diabetes, and those simply looking to control their blood sugar levels.
Just be aware that egg fasts only last around 5 days in total, and that any drastic changes to a diet after a keto diet egg fast could potentially result in insulin spikes and hormonal imbalances.
Can you start keto with an egg fast?
One of the main questions that people tend to ask when it comes to keto egg fasts is whether or not you can actually begin keto with an egg fast.
Well, generally speaking, the answer to that question is no.
You see, typically it takes people between 2 and 4 days to enter ketosis, so starting with an egg fast would be pointless, as the idea is to break through a plateau. Obviously you can’t reach a plateau if you haven’t yet started.
Keto egg fasts are designed to be followed after several weeks/months on keto, when followers of the diet are no longer seeing the results they may have been hoping for.
Is the egg diet a keto diet?
Though very similar to an egg fast, the egg diet is actually slightly different in that it is followed for a longer duration of time, and that you can enjoy slightly different foods on the diet when compared with the fast.
With egg diets, there are different plans to follow but for the most part, they’re all low carb, high fat, high protein diets that indeed do keep you in ketosis and yield very similar effects to ketogenic diets.
Therefore, egg fasts and the egg diet can be considered keto diets, though unlike keto, these are short-term only.
So, with that, we’ll now bring proceedings to a close.
Hopefully now that you’ve read about the many health benefits of eggs on the human body, and have seen how egg diet keto plans can indeed speed up weight loss, you’ll be inclined to include more eggs in your diet?
Eggs are tasty, versatile, nutritious, and are ideal for times when aren’t sure how to get your weight loss journey on keto back in check.
So, the next time you’re at the grocery store and walk past the egg aisle, be sure to stock up on plenty of healthy organic, free-range eggs.