Keto Egg Fast – 5 Day Plan Explained
Egg Fast? I see reference to this all over social media. As a seasoned trend dieter and intermittent faster, at first, I suspected the concept to be yet another “fad” regime for extreme weight loss, however, the use of eggs made me curious enough to dive into writing this blog.
CAUTION before continuing, I have read multiple times that this egg fast is NOT suitable for everyone… …for example, I had my gallbladder removed and eggs definitely cause me issues, so consult your physician and/or nutritionist first!
The Egg Fast Regime
This keto craze is being used by ketogenic lifestyles to shift past a weight loss plateau, and also to reactivate after temporarily slipping off the plan. I have also noticed that the Keto Egg Fast is now being recommended as an initial “kick-start” prior to actually starting on the ketogenic diet.
Although you will find plans with varying modifications on the internet, the basic rules include:
– Plan to stay on the fast a minimum of 3-days, with the ultimate goal to complete 5 consecutive days
– Consume a minimum of 6 whole eggs (yolk and white) per day – and choose omega-3, organic, or pastured brands only
– Eat an egg(s) every 3 to 4 hours, with your first egg within 30-minutes of waking up
– Stop eating 3-hours before bedtime
– Consume 1 tablespoon of healthy fat per egg, such as flaxseed oil, zero/low carb mayo, butter, etc
– You can also eat up to 1 ounce (28 grams) of full-fat cheese per egg consumed, for example, cream cheese
– Maximize of your salt intake, and feel free to add sugarless herbs and spices
– Hydrate with 6 to 8 glasses of water daily, and include electrolytes — I recommend Lyte Balance Electrolyte Liquid Concentrate and/or Ultima Electrolyte Powder
– Continue to supplement with your calcium/magnesium, L-theanine, L-carnitine and collagen peptides
– Amp up your fiber and be sure to check the card and sugar content! I use a fiber powder as my coffee creamer (and will add a sourced and recommended brand at a later date).
Egg Only? Or Combined with Other Meals?
I am not really sure of the exact protocol here. Many blogs state that you can “add” the Keto Egg Fast between regular meals, and others make no mention of it… hmmm?
In my opinion, if it is a “fast” then singular food items (or none at all) are the foundation… …would you not agree?
In the example below, the Keto Egg Fast without additional meals can actually max out your carb intake, escalate your fat content, and come within acceptable calorie perimeters, so no extra meals are required.
According to Carbs Manager:
SIX LARGE EGGS
CARBS: 3-net grams
FIBER: 0
FAT: 32-grams
PROTEIN: 38-grams
CALORIES: 465 net
SIX TABLESPOONS FLAXSEED OIL (I am using this as an example of a healthy fat)
CARBS: 0-net grams
FIBER: 0
FAT: 82-grams
PROTEIN: 0-grams
CALORIES: 723 net
SIX OUNCES FULL-FAT CHEESE (I am using cream cheese as an example)
CARBS: 11-net grams
FIBER: 0
FAT: 71-grams
PROTEIN: 13-grams
CALORIES: 723 net
TOTALS:
CARBS: 15 Net Grams
*FIBER: 0
FAT: 185 grams —- WOW!
**PROTEIN: 51 grams
CALORIES: 1911 Net
* Your fibre will be low, hence my suggestion of supplementing with a quality, sugarless brand.
** Your protein will also come in low, so there is room to add in a few grams of clean protein (chicken, fish, etc) — this will also raise your calorie intake without pushing your carbs up should your regime require higher calorie intake.
Another suggestion is to add in a clean protein shake, such as Isopure Zero Carb Zero Sugar Whey Protein. One scoop (31 grams) will top of your protein by 25 grabs without affecting your carb and fat percentages.
Again, the example above is based on 6 eggs, flaxseed oil, and cream cheese as the base. Use your Carb Manager to reveal the percentages of your modifications to ensure that you are on track.
Why Eggs and How Do They Work During This Fast?
Although there seems to be a lack of scientific proof, the Keto Egg Fast is gaining popularity based on the positive results from people who have tried it. With the carb to fat to protein to calorie percentages, it just makes natural sense that the potential of weight loss is to be expected.
Resources refer to the Keto Egg Fast as a means to amplify how your liver metabolizes fat, which is the underlying result of reaching a state of ketosis. The essential nutrient Choline and the amino acid Methionine support many vital bodily functions with their role in fat metabolism particularly important {1}. Egg yolks contain high amounts of Choline, while the whites contain high amounts of Methionine, making eggs an ideal food source for a “fast-track” weight loss fast.
Simple Egg Fast Recipies
SMASHED EGG SALAD for the week
– 6 eggs, boiled and peeled
– 6 tbsp oil (I use flaxseed oil)
– 6 oz bocconcini cheese, diced***
– 1 tsp Keens’s Hot Mustard (or more if you like it spicy!)
– salt and pepper, to taste
Great time saver if prepared in advance. Keep refrigerated in a tightly sealed container.
9 grams net carb / 150 grams fat / 80 gram protein / 1674 net calories
* I use Galbani Bocconcini due to availability, however, Belgioloso has NO CARBS
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KETO CREPES
– 2 eggs
– 2 oz cream cheese
– 1/4 tsp vanilla (or use 1/4 tsp of
– Salt to taste
** Combine all ingredients in your food processor and cook on a hot griddle with a splash of butter.
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DEVILLED EGGS
– 2 eggs, boiled, peeled and sliced in half
– 1 tbsp no fat/card mayo
– salt, to taste
– pinch of paprika
** Separate the egg yolk from the egg white and mix with mayo and salt. Scoop the mixture onto the egg whites and sprinkle with paprika.
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KETO BREAD
– 3 eggs, separated
1/2 tsp vinegar
3 tbsp mayo
Salt and pepper, to taste
**Beat the egg whites, vinegar, and salt/pepper (to taste) until the mixture gets stiff. Set aside. Beat yolks and mayo gently until smooth. Using a spatula gently combine white and yolk mixtures. Divide into 6 mounds on a silicone baking sheet. Bake at 300°F until golden, 20-25min.
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IN CLOSING
To date, I have not done the Keto Egg Fast for the full 5-days primarily due to my reaction to eggs — so my testimonial on escalated weight loss by no means compares to the testimonials of the masses. I assume the fast can work, however, I encourage you to check out intermittent fasting as a cleaner alternative if you have food sensitivities.
xoxo MinxDeville
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{1} www.medicalnewstoday.com
