Have you noticed that the results that you were getting with the keto diet have started to stall a little bit? If this happened to you, you may be wondering exactly how it is you can get back on track and bust through this plateau that’s hindering your weight loss results.
Luckily for you, there is no need to worry. This has actually happened to tons of people before you, and it will happen to tons of people after you. In fact, many of the people on low-carb diets have discovered that using eggs to fast is an excellent way to get your scale moving in the right direction again.
Besides from just being able to help you bust through those annoying plateaus, an egg fast can also be a very effective tool to use for intermittent fasting if you are not losing weight as quickly as you would like too. An egg fast will essentially help you speed up your weight loss if it is happening extremely slowly.
Another reason you may want to try an egg fast is if your body has accidently slipped out of ketosis, your glycogen stores are completely full, or you are trying to get into a state of ketosis very quickly so that you are able to kick-start a brand new low-carb type of diet.
But don’t worry. Fasting does not mean that you will have to go through the day without eating any food. In fact, you will actually get plenty to eat after you start an egg fast while you are on the keto-diet.
What Exactly is an Egg Fast?
An egg fast is a type of diet that is very restrictive and only allows you to eat eggs, butter, cheese, or some of the other healthy fats available to those on the keto diet.
A popular blogger, Jimmy Moore, created the egg fast for keto dieters who were not necessarily getting the weight loss results that they were looking for. In fact, when it was initially created, it was intended for those who had been struggling to lose weight for years.
Back in 2010, Jimmy decided that he was ready to get back into shape and lose some weight. He thought that the quickest way he would be able to achieve the results he wanted, was by doing a fast that would only include butter, real cheese and pastured eggs.
He appropriately went on to name his egg fast, the Egg Fest, and came up with the following rules to help guide him through the entire process:
- The only source of protein allowed on the Egg Fest would be cheese and eggs
- For each egg consumed, you were allowed1 tablespoon of butter or some other healthy fat option
- For every egg consumed, you were allowed to have 1 ounce of natural cheese
- You will need to eat at least 1 egg within the first 30 minutes after waking up for the day
- You must eat every 3 to 5 hours
- Even if you are not hungry, you need to eat at least 1 egg
- You will need to consume a minimum of 6 eggs every day
- Each of the eggs you eat will need to be from a local farm and must be pastured (this is due to the Vitamin D and omega 3 fatty acids)
- You will not be able to consume any types of food within 3 hours of going to bed for the day
- You can only have up to 3 cans of your favorite diet soda per day
Along with all of these guidelines to help you stay on track, the entire fast was designed to only last between 3 and 5 days. However, there are many people out there that have extended that timeframe out as much as one week and have not had any troubles.
This is mainly due to the fact that limiting what you consume to just cheese, eggs and other forms of healthy fat, is going to reduce your appetite as soon as you are able to get your body into a deep state of being in ketosis.
How Exactly Does Egg Fast Work?
Like many things in this day and age, there is some controversy that surrounds exactly how the egg fast works. When he came up with the egg fast and guidelines, Jimmy Moore did the fast for an entire 30 days. During that 30 day period on the fast, he was able to drop an astonishing 27 pounds.
While everybody is going to get different results with the egg fast, others have also reported that they have seen very similar results with only having done slight adjustments to the diet plan.
With that being said, based off of all the averages that past fasters have seen, if you wanted to try out the egg fast, you would be able to expect about 5-10 pounds of weight loss in the first 3-7 days. Now keep in mind that this is solely dependent on the reason that you have stopped losing the weight while still on your regular keto diet, but you would need to learn to eat much less cheese and fat if you wanted to achieve similar results.
This is mainly in part to the egg fast tending to restrict how many calories are consumed to a much lower standard than the regular keto diet, especially if you are not going to be consuming all the cheese and healthy fats that are allowed.
There are some out there who believe that the egg fast is so effectively because it requires you to eat much less protein, but after adding in all of the extra protein from the cheese and eggs you will be eating, the total amount of protein is not any lower than it normally would be. In fact, following the egg diet, you will actually be consuming between 76 and 96 grams of delicious, high-quality protein. This amount of protein on a daily basis is actually not low at all unless you have been overeating protein prior to starting the fast or if you are going to eat far less than what is provided on the menu.
What are the Benefits and Side Effects?
One of the main benefits of doing an egg fast is that you will start to lose weight very quickly again, as well as gain a newfound respect for all of the salads and vegetables that are already in your keto diet.
If you are to go onto a very low-carb type of diet, you will only be allowed a few vegetables and what usually happens is that your body will start to crave them. While it may sound weird to crave vegetables and not sweets, sweets are not the only thing that your body can crave.
This can be extremely useful to you if you already have an aversion to eating high amounts of vegetables and salads.
As we have discovered earlier in this article, cheese, eggs and other types of healthy fats are a great source of both fats and protein. But you are also going to need to consume a certain amount of delicious vegetables in order to get all of the minerals and vitamins that your body requires.
Some people who do the egg fast have also experienced a drastic reduction in how hungry that are, as well as a reduction in the amount of cravings they experience for carb-rich foods and sweets.
These types of reductions in cravings normally happen within the first couple of days. And for whatever reason you just so happen to accidently filled up your bodies glycogen stores, doing an egg fast ill drain them all down because it is so extremely low in carbohydrates. This means that your body will get back into a deep state of ketosis and start to use fat as it’s main source of fuel again.
There are many different ‘low-carb’ sweets available, as well as processed foods, which can quickly refill all of your glycogen stores. This is especially true if they happen to contain sugar, maltodextrin, or cornstarch in their ingredients. So be sure that you are double checking the ingredients list to make sure the low-carb foods you are eating do not contain any of these ingredients.
In addition to all of the above-mentioned benefits, you will also be able to take a look at how you were eating and whether or not you had been overeating calories or carbohydrates previously.
Any type of large weight loss that you experience during the first 3-5 days of the egg fast means that you will need to take a look and adjust the diet that you were previously on.
Many people who are on the keto diet or that lose weight; forget that this whole process has made their body smaller. This means that it is going to require less energy to be consumed in order to function at optimal capacity on the daily. So one of the other benefits of doing the egg fast is being able to gain some knowledge about yourself and how your body has been reacting to a lower-calorie, moderate protein diet.
By paying attention to this information, you will be able to adjust what you are currently eating and how much of it, so that you can continue to lose weight and not hit another plateau. Basically, as your overall weight goes down, you will need to eat fewer and fewer calories to accommodate it.
While there are many benefits of doing an egg fast, another one that most people won’t complain about is the cost. Eggs are typically going to be much cheaper than some of the meats you will not be eating, meaning that you will now be spending less money when you go to the grocery store.
For example, the average amount of food required for the egg fast is about 3 dozen eggs, 3 ounces of cream cheese, about 1 pound of cheese, and not even half a pound of your favorite type of butter. All this food should last you about 3 days on the egg fast.
After calculating out how much that should all cost, you are at roughly $15, making an entire week on the egg fast less than $35. Now keeping your grocery store bill down that low when you need to add in chicken, steak and fish.
While the egg fast does have its own guidelines, there is really no one way that it can be done. In fact, if you were to follow all of the guidelines that Jimmy Moore did come up with, there is a good chance that you can even gain some weight instead of losing weight and braking through your plateau. Maybe his rules had too much healthy fats and cheese in them for you.
Keep in mind that Jimmy was athletic and tall, so be sure that you are taking that into consideration while you are designing the rules for your own egg fast.
Another thing to remember is that the original egg fast is also going to become very boring for you, really quick. So don’t be afraid to adjust the rules and change them from the original guidelines, as many keto bloggers have done in the past.
Adding certain changes to your egg fast guidelines can allow you to add things such as spices, some low-carb condiments, as well as other keto ingredients that will not add many carbs to any of your meals or snacks. Some popular additions that have been made include:
- Lettuce for making wraps
- Sour cream for flavor
- Sugar-free syrup
- Chicken broth
- Spices seasonings, and extract
- Cream of tartar
- All-natural sugar substitutes
If you are on the keto diet and feel that you have reached a weight loss plateau, using the original or modified version of the egg fast is a great way to break through and get back on track again. Just remember to listen to how you feel and what your body is telling you, and then make the appropriate changes moving forward.