Keto Egg Fast: Does It Work For Weight Loss?

The keto egg fast is a short-term, restrictive ketogenic diet that includes mainly eggs, cheese, and butter or another fat source. It is a weight-loss diet that lasts between three to five days and may aid short-term weight loss. However, it may have potential risks like nutritional deficiencies, especially if followed for longer than advised.

The keto egg fast is a variation of the fat-fasting technique that prioritises eggs. It was devised by Jimmy Moore of Livin La Vida Low Carb, who ate at least six eggs with grass-fed butter and raw cheese while following a specific meal-timing schedule. He lost around 25 pounds in 30 days.

The keto egg fast is more restrictive than a typical keto diet. This leads to eating less food than before, which stimulates the body to burn more stored fat. Whole eggs also promote satiety, making people eat less food at subsequent meals. The keto egg fast also promotes deeper levels of ketosis, which helps curb cravings and suppress appetite.

The keto egg fast is not suitable for everyone. It is not recommended for those with hypothyroidism, a history of eating disorders, or egg allergies or sensitivities. It is also not feasible for vegans and those who avoid eggs for religious reasons.

The typical keto egg fast lasts between three to five days, as this is usually enough to overcome a weight-loss plateau and promote ketosis. It is not recommended to follow this approach for longer than five days unless under medical supervision, as it may increase the risk of nutritional deficiencies and digestive issues.

What is the keto egg fast?

The keto egg fast is a short-term, restrictive ketogenic diet that includes mainly eggs, cheese, and butter or another fat source. It is a super-restrictive, short-term ketogenic diet that is high in fat, moderate in protein, and low in carbohydrates. It is a way to get into ketosis or maintain your ketogenic diet.

The keto egg fast was created by low-carb blogger Jimmy Moore in 2010. He made his month-long foray into the egg-only diet public, and the keto egg fast was born.

The keto egg fast is a short-term diet in which you consume eggs, butter, and other healthy fats. It is also called the boiled egg diet, although you can eat your eggs in whatever form you like.

The keto egg fast is a type of ketogenic diet, yet it’s distinctly more restrictive than most keto or low-carb diets. The keto diet keeps your blood sugar low and insulin production balanced — both necessary for ketone production. That means keeping carbs low — usually under about 20 grams per day or 5-10% of total calories.

The keto egg fast is not a true fast. It’s a short-term eating plan in which you consume eggs, butter, and other fats. It is considered a ketogenic diet. But it’s way more restrictive than a typical Keto diet.

The keto egg fast is one of the most popular strategies for breaking through weight loss plateaus and accelerating fat loss. It is a short-term keto diet plan centred around eggs, cheese, and butter, with very few exceptions.

The keto egg fast is not suitable for everyone. It is not recommended for those with certain medical conditions, such as diabetes, eating disorders, cholesterol hyper-responders, and people without a gallbladder. It is also inappropriate for people who cannot eat eggs, such as vegans, those with egg allergies, or those who avoid eggs for religious reasons.

How does it work?

The keto egg fast is a short-term, highly restrictive version of the ketogenic diet. It involves eating mainly eggs, cheese, and butter for 3–5 days. It is designed to help people break through weight loss plateaus, especially those on ketogenic diets. The diet is high in fat, moderate in protein, and low in carbohydrates, which helps the body enter a metabolic state of ketosis, where it uses ketones as a source of energy instead of glucose.

The keto egg fast is based on the idea that eating eggs, cheese, and butter will reduce calorie intake and promote ketosis, leading to weight loss. Eggs are known to be very filling due to their high protein content, which can lead to consuming fewer calories and promote weight loss. The diet is also based on ketogenic principles, which may promote ketosis and help with weight loss, belly fat loss, and reduced appetite and insulin resistance.

The keto egg fast typically involves eating:

• Whole eggs (at least six per day, preferably pasture-raised)
• Grass-fed butter or other healthy fats like coconut oil or olive oil (1 tablespoon per egg)
• Full-fat cheese (up to 1 ounce per egg)
• Zero-carb, unsweetened drinks like water, coffee, and tea
• Up to 3 cans of diet soda per day (optional)

It is important to eat an egg within 30 minutes of waking up and to stop eating three hours before bedtime. The diet should not be followed for longer than five days, as it may lead to health risks such as nutritional deficiencies and constipation. It is also not suitable for people with certain medical conditions, such as diabetes, eating disorders, or those without a gallbladder.

What are the benefits?

The keto egg fast is a short-term, highly restrictive version of the ketogenic diet. It involves eating mostly eggs, cheese, and butter or other fats. The diet is designed to help people break through weight loss plateaus, especially those already on ketogenic diets.

Weight Loss

The keto egg fast is a very restrictive, short-term diet that limits your food options. Research indicates that limiting the number and variety of approved foods naturally reduces your daily calorie intake. The diet is also based on ketogenic principles, which may promote ketosis. Studies show that ketogenic diets can help you lose fat, maintain muscle mass, curb appetite, and improve markers of disease, such as high blood sugar, triglyceride, and cholesterol levels.

Belly Fat Loss

Belly fat, or visceral fat, is a risk factor for heart disease, diabetes, and other chronic conditions. Ketogenic diets like the egg fast may help you burn more belly fat than low-fat diets. In one study, adults following a ketogenic diet lost more total fat and belly fat than those on a low-fat diet—despite eating 300 more calories per day.

Reduced Insulin Resistance

Insulin resistance occurs when your body does not respond properly to insulin, a hormone that regulates blood sugar. Several studies show that ketogenic diets may reduce insulin resistance, which in turn can improve your body's ability to manage blood sugar levels. In a small, 2-week study, people with type 2 diabetes who followed a ketogenic diet reduced their insulin resistance by 75%.

Reduced Cravings

Ketosis helps reduce cravings and leads to weight loss. Keto reduces circulating ghrelin, so you know to stop eating when you're actually full. It also lowers neuropeptide Y, a hunger-stimulating brain factor.

Lower Blood Sugar and Insulin

Chronic high blood sugar and high insulin have been linked to every chronic disease in the book: diabetes, cancer, heart disease, neurodegenerative disease, and more. In many cases, high blood sugar is the direct result of a high-carb diet. When a high-carb diet persists long enough, insulin resistance can develop. That's when your cells stop listening to the hormone insulin. As a result, your cells stop moving glucose out of your blood and safely into your cells for fuel or storage. Unfortunately, type 2 diabetes and other chronic diseases are just a short hop away from insulin resistance. Eating keto (eggs included) helps keep blood sugar low. In fact, the keto diet has even shown promise for treating and reversing type 2 diabetes.

What are the risks?

The keto egg fast is a short-term, highly restrictive diet that can help people break through weight loss plateaus. It involves eating mostly eggs, cheese, and butter or other fats. While it can be effective for weight loss, there are some risks and side effects to consider. Here are some of the potential risks and dangers of the keto egg fast:

• Nutritional deficiencies: The keto egg fast is very restrictive and eliminates many food groups that are necessary for optimal health. Following this diet for too long may increase the risk of nutritional deficiencies. It is not recommended to follow this diet for longer than 3-5 days as it may lead to health risks such as constipation and nutritional deficiencies.
• Digestive issues: The keto egg fast lacks foods rich in fiber, which is essential for gut health and a diverse gut microbiome. Restricting fiber may lead to constipation, diarrhea, or other digestive issues.
• Vitamin and mineral deficiencies: Eggs are rich in some nutrients like choline and vitamin A, but they lack others such as vitamin B12 and folate. This can lead to decreased energy levels and poor gym performance.
• Medical conditions: The keto egg fast may not be suitable for people with certain medical conditions such as diabetes, eating disorders, high cholesterol, or those without a gallbladder. It is important to consult a healthcare provider before starting this or any other restrictive diet.
• Cholesterol concerns: High intakes of saturated fat from eggs, cheese, and butter can raise LDL and total cholesterol levels, which are markers of increased heart disease risk. However, the link between saturated fat consumption and heart disease is still debated, and individual factors such as genes and activity level may play a role.
• Not suitable for everyone: The keto egg fast is not suitable for everyone. It is not recommended for pregnant or breastfeeding women, those with eating disorders, or those with certain medical conditions. It is also not feasible for vegans or those who avoid eggs for religious reasons.
• Weight regain: While the keto egg fast can promote rapid weight loss, this weight may be quickly regained when returning to a regular diet unless long-term weight maintenance strategies are implemented.

Who shouldn't do it?

The keto egg fast is not suitable for everyone. It is not recommended for people with certain medical conditions, such as:

• Type 1 or type 2 diabetes
• Familial hypercholesterolemia (naturally high cholesterol levels)
• Eating disorders or a history of eating disorders
• Those who have had their gallbladder removed
• Allergies, intolerance, or sensitivity to eggs or dairy
• Tendency toward developing kidney stones
• Hypothyroidism that isn't improved by keto or low-carb dieting
• Pregnant and nursing women

Frequently asked questions