Obesity and overweight have become the most significant health problems in the modern world. Shedding belly fats and losing body weight is something every one of us wants to do to be in shape. About 1 in 6 children and adolescents of 2 to 19 years of age were considered to have obesity. Also, more than 2 in 3 adults were found to be overweight or have obesity.
losing weight is never an easy task. It needs concentration, determination, and motivation to achieve goals. There are numerous ways to shed your excess fat in your body.
But what if we say that there are various keto fast diet plans for effective weight loss? Isn’t it Cool? The ketogenic diet or keto diet is a low-carb, high-fat diet that offers many health benefits. Here is an extraordinary keto egg fast diet that is an ultimate guide to your weight loss program. Read on to know what an egg is fast, how it works, and its incredible benefits.
What Is Egg Fast?
Egg fast is a short-term diet that primarily consists of eggs, butter, and cheese. For each egg you eat, you should eat a corresponding tablespoon of pure fat in the form of coconut oil, olive oil, and butter. Generally, egg fast is a constricted ketogenic diet(1), a way of eating low carbs, moderate proteins, and high fats that will kickstart your body into a fat burning mode.
A typical egg fast lasts between three to five days. The body enters the metabolic state of ketosis in ketogenic diets and starts using ketones as a source of energy as a substitute for glucose. Following it longer is not advised by the professionals as it can cause health risks, including constipation and nutritional deficiencies.
- Whole eggs with whites and yolk are the primary source of protein and fat
- You should eat at least 6 whole eggs a day
- You should eat an egg-based meal every 3-5 hrs
- You should eat a meal even if you are not feeling hungry
- You should intake 1 tbsp (15g) of butter or healthy fat per egg consumption
- You must stop eating 3 hours before your sleep time
- You should eat a whole egg within half an hour of waking up
- You can eat up to 28 grams (1 ounce) of full-fat cheese per egg consumption
How Does It Work?
Generally, an egg fast works by inducing the metabolic state of ketosis by restricting calories. Ketosis occurs when your body has little access to glucose, and your body makes the ketone out of fat and uses them as fuel. The egg fast keto diet is restrictive than convention ketogenic diets as it reduces the number of food items you eat.
The restriction can reduce your calorie intake and eventually promotes weight loss. The keto egg fast diet keeps you full, due to egg proteins that take longer to digest. Eggs are loaded with high-quality Proteins, Choline, Selenium, Iron, Riboflavin, Folate, and Vitamins A, D, E, B12.
These nutrients present in egg keto diet help to promote metabolic rate, build muscle mass, prevents macular degeneration, protects you from heart disease, and strengthen the immune system.
Benefits of an Egg Fast Keto Diet:
Here are some of the benefits. Read to know a lot more on egg fast keto diet.
1. Reduces Insulin Resistance
You all know that insulin is a hormone that regulates blood sugar levels, and insulin resistance occurs when your body does not respond to insulin. People with type-2 diabetes showed a reduction in insulin resistance by 75% with egg fast keto diets. Studies are claiming that egg fast keto diets reduce insulin resistance(2), which enhances your body’s ability to manage blood sugar levels.
2. Enhances Belly Fat Loss
Visceral fat or belly fat is a risk factor for chronic ailments, including diabetes and heart diseases. In addition to low-fat diets, egg fast ketogenic diets may help you burn belly fat faster. Research states that adults undergoing egg fast keto diets lost total belly fat and body fat than those on a low-fat diet.
3. Promotes Faster Weight Loss
As already said, an egg fast diet is a short-term restrictive diet that limits many of the food options. Studies indicate that limiting the variety and number of junks and other foods naturally reduce your regular caloric intake.
The egg fast keto diet is based on ketogenic principles that enhance ketosis. Egg fast diet is low in carbs, maintains muscle mass, helps you lose fat, and can improve cholesterol levels. However, continuing egg fast keto diet for more than five days is beneficial for promoting weight loss.
[Read: Keto Diet for Weight Loss]
4. Reduces Appetite
Egg fast keto diets are meant to be very filling for longer durations than standard low-calories and low-fat diets. Eggs are high in proteins, so they are filling. Researchers show that consuming eggs can help you feel fuller for longer hours, which can lead to eating fewer calories per day.
Also, studies indicate that a high intake may help raise levels of hormones that promote fullness, including CCK, GLP-1, and YY(PYY), eventually reducing the levels of the hunger-promoting hormone Ghrelin.
5. Promotes the Health of Cancer Patients
Ketogenic diets are beneficial for cancer patients. Cancer cells use sugar as the primary source of energy. An egg fast diet is low in carbs, moderate in proteins, and high in good fats. Egg fast keto diets promote the health of even those who are in the matured stage of cancer. Following egg fast can do wonders in the health of cancer patients.
6. Lowers Blood Pressure
Researches have shown an egg fast keto diet has more benefits than a low-carbohydrate diet that reduces blood pressure. It eventually helps to prevent many kinds of diseases, including kidney failure, heart disease, and stroke.
Also, an egg fast diet reduces the blood LDL levels, which help to cut down the number of LDL floating in the bloodstream and protects the heart. Also, keto diets increase the HDL levels to have a healthy heart.
Potential Side Effects and Risks
The egg fast keto diet has few possible side effects and health risks. Here are certain risks mentioned below.
- You might gain weight if you don’t follow a healthy lifestyle after the egg fast keto diet and also needs longer weight maintenance strategies
- Generally, keto diets are not a long-term weight loss program and must not last longer than 3 – 5 days
- Constipation is another health risk as the diet restricts high-fiber foods like fruits and vegetables
- Sometimes egg fast keto diets are unsuitable for people suffering from type 1 and type 2 diabetes
- Boiled eggs can cause bloating in some people
- Some may experience common symptoms such as nausea, sleep issues, bad breath, irritability, increased hunger, and headaches.
- Some of the people may experience breakouts
- Eggs along with other types of fasting are inappropriate for breastfeeding women and pregnant women
Here is a sample menu that you can work your way around on. Read on and try yourself to get the beneficial results.
For Day 1:
Breakfast: Cheese and egg omelet made with 2-4 eggs, cooked in 2-3 (30-40g) tbsp of butter
Snack: 28 grams (1 ounce) of a cheese of your choice
Lunch: 2-3 hard-boiled eggs
Snack: 1 stick of string cheese
Dinner: 2 egg waffles with 2-4 eggs cooked in a waffle maker with butter
For Day 2:
Breakfast: Fried eggs cooked with 2-3 eggs with 1 ounce of butter with a cup of black coffee or tea
Snack: 28 grams of cheese with your own choice
Lunch: 2-3 deviled eggs
Snack: 56 grams (2 ounces) of cheese of your own choice
Dinner: Egg crepe made with 2-3 eggs, cooked in 2-3 tbsp of healthy oil that includes olive oil or butter
For Day 3:
Breakfast: With 2-3 eggs make an egg cheese omelet with 30-40 grams (2-3 tbsp) of butter or other oil such as olive oil
Snack: 2 stick of string cheese
Lunch: Egg salad with 2-3 eggs and 2 tbsp (30 g) of mayonnaise
Snack: 28 grams (1 ounce) of cheese of your choice
Dinner: Cheese crustless quiche
The egg fast keto diet is beneficial in many ways for losing excess weight and shedding belly fat. It is a constructive and short-term diet, including eggs, butter, and cheese or another fat source primarily. Also, the egg fast diet lasts only for three to five days, which aids short term weight loss only.
The diet plan has potential side effects and risks like nutritional deficiencies. The risks include constipation, nausea, and sleep issues while following egg fast keto diet plans. Therefore, while consuming these egg fast diet meals make sure you keep the risks in mind to get the mind-blowing results.
If you notice any allergy or discomfort to your body, it is advised to consult with your personal doctor. Though embracing the benefits of the egg fast diet can get your desired results, long terms fitness goals are always more beneficial.