HOW TO DO AN EGG FAST
The ketogenic egg fast is a short-term diet plan that involves eating mainly eggs, cheese, and butter for 3 to 5 days.
WHAT IS AN EGG FAST? IS IT THE SAME
AS INTERMITTENT FASTING?
No, an egg fast is different than intermittent fasting. IF is a common tradition that incorporates abstaining from or restricting food consumption in various ways and methods and cycles between periods of fasting and eating.
HOW LONG HAS THE EGG FAST BEEN AROUND?
Egg Fasting is a short-term diet plan developed by a blogger named Jimmy Moore in 2010 and has become another popular method to try by Keto dieters looking to break through stalls or weight loss plateaus. He created the egg fast in order to help the body transition into a fat burning mode.
QUICKLY TELL ME – WHATS THE BARE BONES OF THE EGG FAST?
The skinny on the egg fast is that it is a very short-term diet plan that involves eating mainly eggs, cheese, and butter. The typical egg fast lasts between three to five days (3-5 days). Most people find that 3-5 days is enough to break through a weight loss plateau.
Following it longer than 3-5 days is not recommended, as it may lead to health risks and you could even become constipated – eek! It is also not suggested if you have egg allergies or certain medical conditions so you should be checking with your Dr. first then if you have any existing medications or conditions.
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Why yes they do!!!! Join us here at our free #badassweightlosstribe facebook group and talk with many others who are either doing the fast or have done the fast already.
HOW FAST CAN I GET INTO KETOSIS USING AN EGG FAST?
It can take as little as 3 days for the body to get into ketosis and some beginners use the egg fast as a measure to get into ketosis when first starting their full ketogenic diet.
WHAT ARE THE RULES OF THE EGG FAST?
The egg fast plan has its own rules however, many people make their own modifications as they go. For beginners purposes the basic rules are:
- Use whole eggs — yolks and whites — this becomes your main source of fat and protein
- Consume 1 tablespoon (15 grams) of butter or healthy fat per egg consumed
- You must eat 1 whole egg within 30 minutes of waking up
- You must eat an egg-based meal every three to five (3-5) hours
- You must eat your egg meal even if you are not hungry
- Eat up to 1 ounce (28 grams) of full-fat cheese per egg consumed
- You must eat at least six whole eggs per day
- Eggs should be local, pastured eggs whenever possible
- You should stop eating at least three hours before your bed time
***Note the original egg fast plan advises you can drink up to three cans of diet soda per day however at fullbellymeter / lowcarb4life we suggest if you can find the Zevia canned drinks these are sweetened with pure stevia and would be our pick if you want to use a canned drink.
Basically on an egg fast you are consuming eggs, butter (or other pure and healthy fat like olive oil or coconut oil), and cheese, with a few exceptions for low carb condiments like hot sauce, mustard, etc.
WHAT IS THE EGG FAST RATIO?
The egg fast ratio is to eat 1 Tbsp fat for each egg consumed and up to 1 oz cheese for each egg consumed.
HOW DOES THE EGG FAST WORK?
Eggs are packed full of nutrients, fat and protein plus they are very low in carbs. It is no wonder that eggs are a great ketogenic friendly food option that many people love to incorporate into their keto diet. An egg fast works by helping the body achieve the metabolic state called ketosis.
Ketosis happens when the body has ongoing little access to glucose. Glucose is the first source of fuel the body looks for and the 2nd source of fuel it will look for when glucose is not prevalent is fat. The body can and does use fat for its source of fuel as well. When doing an egg fast the glucose intake drops and your body switches to making ketone bodies out of fat and uses that as fuel.
WHAT NUTRIENTS ARE FOUND IN AN EGG?
Nutrients are found in all parts of an egg. Nutrients are in both the egg white and the egg yolk. Egg whites contain protein, zinc, iron, copper, and selenium, as well as vitamin D, B6, and B12. The egg yolk is where most of the fat, cholesterol and vitamin A, D, E, and K are found.
The best eggs to look for while on the keto diet include healthier choices of omega-3, organic and pastured eggs. Seek quality egg products when you can get them because this is all about getting healthier!
HOW MANY NET CARBS PER DAY WILL PUT ME IN KETOSIS?
For the keto diet plan, and for beginners who don’t know, the range of 50-60 net carbs or less per day is sufficient enough to achieve ketosis however many shoot for 20 net carbs and under when doing strict keto. The rest of the macronutrients and or calories come from a higher-fat, moderate-protein diet. To learn in depth about doing a serious head to toe weight loss transformation check our online training academy for serious results using our badass belly braintrain transformation program (read details about it here).
HOW MANY CARBS ARE IN AN EGG?
HOW DOES BEING IN KETOSIS ASSIST WITH WEIGHT LOSS?
The ketogenic diet assists weight loss by producing feelings of satiety or feeling full. restricting high carb food options, moderate protein intake, and eating healthy fats to cause the body to burn fat for its fuel.
SO IS DOING AN EGG FAST THE SAME AS DOING THE KETOGENIC DIET?
No, just the egg fast is not the same as doing the whole ketogenic diet. The egg fast only lasts three to five days. For some people 3-5 days may not be enough time for someone to get into ketosis. For some people, it may take a week or more to enter ketosis so just keep in mind to not do the egg fast for a whole week as you recall it is only to be short term 3-5 days. If you are thinking about how to start keto visit our beginners guide page!
HOW CAN I KNOW FOR SURE IF I AM IN KETOSIS?
Definitely by using the #1 rated ketone digital tester in the world, the Keto-Mojo unit, tester and supplies can all be viewed and / or purchased here.
WHAT ARE TYPICAL RESULTS ON AN EGG FAST?
Though an egg fast will help you lose weight the total results will vary based on things such as your starting weight – your height, age, male or female and of course your total food intake. A person with a higher starting weight normally can expect to lose more fat than a person with a lower starting weight. Most people that have done the egg fast claim they lose 5–10 pounds (1.4–2.7 kg) in 3–5 days on average.
ARE THERE MAJOR BENEFITS OF AN EGG FAST?
No, there is no science or studys behind the egg fast to date. Also it is good to keep in mind that an egg fast is short being the 3-5 days and you will not get the full benefits from the egg fast that you would from the conventional ketogenic diet.
SO WHAT ARE THE BENEFITS THEN OF AN EGG FAST?
- You will feel full! Eggs are naturally very filling because they are high in protein. As well, the egg fast helps get into ketosis and when in ketosis you naturally feel fuller for longer verses standard low fat diets.
- It can help you lose weight! This is because it limits your foods options quite abit and this will automatically lower your caloric intake naturally.
- It may help you burn belly fat! Being in ketosis can rid more belly fat quicker than those on low-fat diets. During 12-week study, women who followed a keto diet lost an average of 21.2% of visceral fat, compared to a 4.6% reduction in women on a high-fiber, low-fat diet.
- Just remember the egg fast is for a short period though, so it cannot be said or guaranteed how much belly fat loss can happen in 3-5 days.
- May Reduce 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%.
DO I NEED TO WORRY IF I HAVE TYPE 1 OR 2 DIABETES?
If you have type 1 or type 2 diabetes, speak with your healthcare provider before attempting an egg fast, as it could be dangerous so you would need to present what you want to do to your provider and discuss anything you need to know ahead in time.
POTENTIAL RISKS OR SIDE EFFECTS OF AN EGG FAST?
If you’re new to the ketogenic diets, you may experience the keto flu, which is caused by your body doing some serious adapting to ketones as a source of energy instead of glucose. Common symptoms include increased hunger, irritability, low energy, sleep issues, nausea, poor mental function, weakness, headaches, and even bad breath.
Most of these symptoms are temporary and don’t last the full time frame doing keto. To reduce your risk of the keto flu you can try following a low carb diet before you begin an egg fast.
Constipation is another possible side effect, as the diet restricts high-fiber foods like vegetables and fruits so try increasing your water
An egg fast is also a short-term diet and should not last longer than three to five days and going longer on this diet may increase your risk of a nutritional deficiency.
WILL I REGAIN WEIGHT AFTER AN EGG FAST?
The egg fast was created with the mindset to aid in weight loss. If you return to a regular diet you will most likely regain the weight unless you implement proper strategies to continue your weight loss or maintenance.
It is suggested for your own optimal health for people with type 1 or type 2 diabetes, pregnant women, breastfeeding women, cholesterol hyper responders, people with any eating disorders or those without a gallbladder should not do the egg fast unless supervised by your medical provider. This egg fast documentation is for learning and reading reference materials only and not a substitute for your health provider.
If you have any medical conditions, speak to your healthcare provider before starting any fast.
THINGS TO BE AWARE OF WITH THE EGG FAST
When looking at the egg fast, your goal of an egg fast is to jump start your body into ketosis. It is smart of you to be aware that an egg fast is only intended to be a very short duration. The egg fast is not a standard keto Diet. An egg fast done longer than suggested may deplete the other certain important nutrients that aren’t found in eggs. So let us give an example of fiber, eggs do not contain any fiber which your body needs to promote healthy digestion.
For some people just starting out and beginning keto, this fast might be too tough as your body is making this huge transition now.
The big transition is in the way your body is going to burn energy because of changes in what you are eating. The egg fast for some people may not give them the satiety feeling. Cravings can appear even though eggs are filling because they may need more high fat foods so in this case you may not be able to complete the egg fast.
Some people may experience unexpected energy drops. If that happens you can try suggestions to be sure you are getting the recommended hours of sleep for yourself and if you are working out then back down to simple light exercises. If you feel like your energy drops are too severe then you should end your egg fast.
If you have liver issues then the egg fast is not ideal for you. If you have other types of deficiencies then the egg fast may not be ideal for you because you are not getting the full range of nutrients.
To keep in sync with your health if you experience discomfort or digestive issues while on an egg fast it is best to consider dropping the fast and talking with your doctor, nutritionist or care provider.
SHOULD YOU DO AN EGG FAST?
An egg fast is ideal to try to push past a weight loss plateau. It also helps you explore new keto friendly recipes and inspire you to create new dishes.
If you’re curious about trying an egg fast and have read all about it and you are in decent health well perhaps you want to give it a try now! It will not negatively impact any of your hard work with your ketogenic diet.
Remember to be sure to only do this short term. Remember to pay attention to how you feel. Remember that before starting consult with your doctor, nutritionist or medical adviser to make sure your body can handle an egg fast.
Perhaps by following a few days of this refined diet to focus only on your most fundamental keto macros you can break a stall or start your keto. So pretend you are an egg now and break out of your shell. Let’s see if the egg fast is part of the solution you have been searching for.
WHAT DO I DO AFTER THE EGG FAST?
This is where you get serious about your weight loss, nothing rivals our Badass Belly Braintrain Weight Loss Method you can read about here. This method is for people who just want to skip the digging for information and just sit back and watch and learn immediately and get effective results!
SAMPLE EGG FAST MEAL OPTIONS
For your convenience we have listed many styles of eggs you can choose from for your meals because most people can’t do only 1 style of egg for the whole egg fast. Enjoy your egg fast!
TYPES OF EGG FAST MEALS TO CHOOSE FROM:
- egg cheese omelet
- deviled eggs
- egg crepes
- cream cheese egg pancakes
- egg salad
- crustless cheese quiche
- fried eggs
- scrambled eggs
- hard boiled eggs
- soft boiled eggs
- poached eggs
- soft scrambled
- perfect scrambled
- egg waffles
- sunny side up
- over easy
- over medium
- over hard
- shirred or baked eggs (top with cream cheese, parmesan cheese, salt pepper)
- eggs topped with hollandaise sauce
SUPER CREAMY SOFT SCRAMBLED EGGS – THE ‘PERFECT’ SCRAMBLED EGGS
If you want to make super creamy soft scrambled eggs place your eggs into a pre-heated pan on low-medium heat. Use approximately 1 full tablespoon of butter per each egg.
Begin your super creamy eggs by breaking the yolks stirring with your spatula. Let your mixture sit for a few seconds on the heat till you see some cooked action happening then mix it up again stirring up your butter and whites all together.
Now you continue stirring normally, if it is cooking too fast lift your whole pan mixture off the heat for a second then back on your element. Keep stirring with your spatula for the next approx 4-5 minutes until you see your eggs start forming together.
Right before you take them off the heat now add a bit of HWC, milk or sour cream. Stir that all up and add any herbs of your choice like chives, dill, green onions, salt or pepper. Your results should be the creamiest softest scrambled eggs you have ever tasted – Enjoy!
A 5 DAY SAMPLE EGG FAST MENU
So what can a typical egg fast look like for 5 days you may ask? We have laid a sample 5 day menu plan out for you to get the idea what your day could be like. All sample recipes are without crusts or toasts.
- BREAKFAST: 3 eggs scrambled (super soft creamy scrambled) . Cup of tea or black coffee.
- FIRST SNACK: 1 ounce cheese of your choice OR 1 stick of string cheese
- LUNCH: Egg salad — 2 eggs and 2 tablespoons homemade mayonnaise
- SECOND SNACK: 2 ounces cheese. Your choice of cheese.
- DINNER: Cheese quiche no crust
- BREAKFAST: A lovely egg and cheese omelet (2–3 eggs) cooked in butter
- FIRST SNACK: 1 ounce of cheese
- LUNCH: Hard or soft boiled eggs
- SECOND SNACK: 1 ounce cheese
- DINNER: 2 egg n’ cheese quiche
- BREAKFAST: 2 fried eggs cooked in 2 tablespoons ghee or grass fed butter. Cup of tea, black coffee
- FIRST SNACK: 2 ounces of cheese
- LUNCH: scrambled eggs
- SECOND SNACK: 2 sticks of string cheese
- DINNER: 2–3 deviled eggs (devilled eggs are always soooo tasty!)
- BREAKFAST: Egg waffles using 2 to 3 eggs cooked in a waffle maker with butter
- FIRST SNACK: 1 stick string cheese
- LUNCH: 2 pan fried medium over eggs cooked in 2 tablespoons butter
- SECOND SNACK: 2 sticks of string cheese
- DINNER: Cream cheese egg pancakes (so yummy)! 2 to 3 eggs blended with 2-3 tablespoons of cream cheese. Blended until smooth. Cook in a pan with 3 tablespoons of butter – OMG enjoy!
- BREAKFAST: Egg n’cheese omelet. 2 to 3 eggs cooked in 2 to 3 tablespoons of butter
- FIRST SNACK: 1 stick of string cheese
- LUNCH: Egg salad using 2 eggs and 2 tablespoons homemade mayonnaise
- SECOND SNACK: 1 ounce cheese
- DINNER: 2 soft pan fried eggs or choose an egg crepe cooked in butter
LETS EGG WRAP IT ALL UP – IN A NUTSHELL
- An egg fast is done short-term 3-5 days
- It is mainly eggs, cheese, and butter or another fat source
- It was created to help break through plateaus or stalls
I AM LOVING THIS PAGE! WHAT ELSE CAN YOU TEACH ME?
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