Egg Fast: Does This Keto Hack Work?

The keto egg fast is a short-term, restrictive ketogenic diet that involves eating primarily whole eggs and sources of fat, such as butter and cheese. It is claimed to help people break through weight loss plateaus, especially those on ketogenic diets. The diet typically lasts between three to five days and may aid short-term weight loss. However, it is important to note that there is currently no scientific evidence to support the egg fast as a healthy diet for sustainable weight loss and overall nutrition.

The egg fast is considered more restrictive than a typical Keto diet, as it reduces the number of food items one can eat, which can further promote weight loss. During the fast, one consumes at least six whole eggs every day, along with butter or healthy fats such as coconut oil or olive oil, and full-fat cheese.

While the egg fast may help with short-term weight loss, there are potential risks and side effects associated with it. These include nutrient deficiencies, gut issues, and increased cholesterol levels. It is not recommended for those with certain medical conditions, such as eating disorders, familial hypercholesterolemia, or those who have had their gallbladder removed.

What is a keto egg fast?

A 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 plan that can help people break through weight loss plateaus, especially those on ketogenic diets. The diet was developed by blogger Jimmy Moore in 2010.

The keto egg fast is a high-fat, moderate-protein, and low-carb diet. Ketogenic diets help the body enter the metabolic state of ketosis, during which it starts using ketones as a source of energy instead of glucose.

The keto egg fast typically lasts between three to five days. During this time, people consume:

• At least six whole eggs per day, preferably organic or pasture-raised.
• One tablespoon of butter or healthy oils such as coconut oil, olive oil, or avocado oil per egg.
• Up to one ounce of full-fat cheese per egg.
• Up to three cans of diet soda per day.

Black coffee, black tea, and green tea are allowed, since they’re sugar-free and calorie-free. But everything else with calories, including alcohol, is off-limits.

The remaining keto egg fast rules revolve around meal timing:

• Eat an egg within 30 minutes of waking up.
• Eat an egg-filled meal every three to five hours (don't skip meals).
• Stop eating three hours before bed.

The keto egg fast is not recommended for long periods, as it may lead to health risks such as nutritional deficiencies and constipation. It is also not suitable for people with certain medical conditions like diabetes, eating disorders, and people without a gallbladder.

How does it work?

The keto egg fast is a short-term, restrictive ketogenic diet that includes mainly eggs, cheese, butter or another fat source. It is a super-restrictive form of the keto diet. On an egg fast, you eat all of your calories from eggs, full-fat cheese, butter, and healthy oils.

The keto egg fast is considered a ketogenic diet because it is high in fat, moderate in protein, and low in carbs. This macro ratio promotes the fat-burning state called ketosis. Ketosis is a kind of partial fast.

The keto egg fast originated in 2010 when low-carb blogger Jimmy Moore announced he was eating only eggs for a month. Allegedly, it helped him lose weight. Since then, many others have reported the same.

The typical keto egg fast lasts three to five days. During this time, you consume:

• At least six whole eggs per day, preferably organic or pasture-raised.
• One tablespoon of butter or healthy oils such as coconut oil, olive oil, or avocado oil per egg eaten.
• Up to one ounce full-fat cheese per egg eaten.
• Up to three cans of diet soda per day.

The other rules involve when you eat. You’re advised to:

• Have an egg within 30 minutes of waking up.
• Not skip meals (eat eggs and fats every 3 to 5 hours)
• Stop consuming calories three hours before bed.

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 keto egg fast is more restrictive than conventional ketogenic diets, as it reduces the number of food items you can eat. This restriction can slash your calorie intake and further promote weight loss.

The keto egg fast can be effective regardless of your current ketone levels. However, if you are not in ketosis before using this approach, you will have an increased risk of experiencing keto flu symptoms.

Benefits of a 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 popular choice for people who want to break through weight loss plateaus, especially those on ketogenic diets.

Weight Loss

An 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 plan 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%.

Risks of a keto egg fast

The keto egg fast is a short-term, restrictive ketogenic diet that is not considered a healthy long-term diet. It is a very restrictive diet that eliminates nuts, meat, and non-starchy vegetables, leaving only eggs, butter, cheese, and oil. This diet is not recommended for long-term use as it will deprive your body of other essential nutrients.

• Digestive issues: The keto egg fast lacks fiber-rich foods, and dietary fiber is necessary for gut health and a diverse gut microbiome. Restricting fiber may lead to constipation, diarrhea, or other digestive issues.
• Vitamin deficiency: Eggs are rich in some vitamins and nutrients but lack many others, including vitamin B12, which is important for energy and mood. For instance, on a keto egg fast, it will be difficult to get enough folate, as the best sources of folate are dark, leafy greens. Folate is required for energy production, so you might feel weak or perform poorly at the gym on this diet.
• Mineral deficiency: Minerals such as magnesium, molybdenum, copper, and potassium are scarce on a keto egg fast. Consider taking supplements to avoid these mineral deficiencies.
• Medical conditions: The keto egg fast may not be suitable for people with certain medical conditions, such as familial hypercholesterolemia (naturally high cholesterol levels) or those without a gallbladder. Consult your doctor before starting this diet if you have any medical concerns.
• Weight regain: Although the keto egg fast can promote rapid weight loss, you are likely to regain the weight when you return to your regular diet unless you implement long-term weight maintenance strategies.
• Inappropriate for some individuals: The keto egg fast is not suitable for pregnant or breastfeeding women, people with type 1 or type 2 diabetes, cholesterol hyper-responders, those with eating disorders, and those without a gallbladder, unless supervised by a medical professional. It is also inappropriate for vegans, those with egg allergies, or those who avoid eggs for religious reasons.

Sample keto egg fast menu

Day 1

• Breakfast: an egg-cheese omelet made with 2–3 eggs, cooked in 2–3 tablespoons (30–45 grams) of butter or another healthy oil, such as olive oil
• Snack: 1 stick of string cheese
• Lunch: 2–3 deviled eggs
• Snack: 2 ounces (57 grams) of a cheese of your choice
• Dinner: egg crepe made using just 2–3 eggs, cooked in 2–3 tablespoons (30–45 grams) of butter or another healthy oil, such as olive oil

Day 2

• Breakfast: cream cheese pancake — 2–3 eggs and 2–3 tablespoons (30–45 grams) of cream cheese blended until smooth and cooked on a pan or griddle with 3 tablespoons (45 grams) of butter
• Snack: 1 ounce (28 grams) of a cheese of your choice
• Lunch: egg salad — 2 eggs and 2 tablespoons (30 grams) of mayonnaise
• Snack: 1 ounce (28 grams) of a cheese of your choice
• Dinner: crustless cheese quiche made with 2 eggs

Day 3

• Breakfast: 2 eggs fried in 2 tablespoons (30 grams) of butter with a cup of tea or black coffee
• Snack: 2 sticks of string cheese
• Lunch: leftover slice of crustless cheese quiche
• Snack: 1 ounce (28 grams) of a cheese of your choice
• Dinner: 2–3 deviled eggs

Day 4

• Breakfast: egg and cheese omelet made with 2–3 eggs, cooked in 2–3 tablespoons (30–45 grams) of butter
• Snack: 1 ounce (28 grams) of a cheese of your choice
• Lunch: 2 hard-boiled eggs
• Snack: 2 sticks of string cheese
• Dinner: 2 egg waffles — 2–3 eggs cooked in a waffle maker with butter

Day 5

• Breakfast: 3 eggs scrambled with a cup of tea or black coffee
• Snack: 1 stick of string cheese
• Lunch: egg salad — 2 eggs and 2 tablespoons (30 grams) of mayonnaise
• Snack: 1 ounce (28 grams) of a cheese of your choice
• Dinner: crustless cheese quiche

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