How egg fast work to lose your weight in combination with the Ketogenic diet. Fasting egg puts your body on metabolic state i.e. fats burns and ketones are formed. Generally, our body uses glucose which we get from the intake of food containing high-carbohydrates. This glucose used as an energy source.
When someone adopts a Keto diet like egg fasting, the quantity of glucose becomes insufficient in body; because Keto diets have a higher amount of fats, moderate in protein and extremely low amount of carbohydrates.
When the supply of glucose to the body reduces, the body looks for an alternative source of energy. At this stage, the body starts burning of fats into ketosis which is used as an energy source. This fat burning process helps to lose weight.
In this article, we are going to discuss all about the Ketogenic diet “what is an egg fast, how to egg fast work and help you to lose your weight”.
What is Egg Fast?
Egg fast is a term about diet plan, the first time used by Jimmy Moore in 2010. This is also a kind of Ketogenic diet which is high in fats, moderate in protein and extremely low in carbohydrates.
As I mentioned above when we put our body on the Ketogenic diet, it goes into the metabolic state of ketosis. In the condition of ketosis, the body use ketones (which produces in the result of fat burning) as a source of energy, instead of glucose (which produces in the result of carbohydrates).
As the egg fast is also a Ketogenic diet, therefore it provides the same benefits (some extra benefits also) which are provided by any other Keto diet.
Recommended Rules of Egg Fast
Usually, people use egg fast to put the body on Ketosis, which ultimately decreases body weight in the result of the fat-burning process. However, there are some rules that are essential to follow to get fruitful results from egg fast.
- Eat whole egg – yolks and whites.
- Consume 1 tbsp of butter per egg consumed.
- Eat the whole egg must within 30 minutes of waking up.
- After eating the egg, we must walk for 15-20 minutes.
- Minimum 2 eggs are necessary to eat per day, i.e. one after waking up and 2nd before you go to sleep.
- The egg you will eat before sleep, there should be a time of 3 hours between egg eating and sleep. In simple words, eat an egg 3 hours before you sleep.
- Prefer natural egg, not industrial.
- Drink water as you can.
These are the egg fast rules, recommended by nutritionists. However, it is observed that people didn’t follow it. Consequently, they failed to obtain real-benefits from egg fast which they were expecting.
If you have egg allergies, you must avoid egg fast. If you have any other health issue, you must concern with your nutritionist and doctor before you start egg fast on a regular basis.
How Does Keto Egg Fast Works?
The Keto egg fast works by putting your body on metabolic state “ketosis”. The question is “when your body comes on ketosis”.
Normally, we eat a food that is high-in-carbohydrate and low-in-fats. When carbohydrates become higher in the body, they turn into glucose. This glucose is used by the body as a fuel source. Resultantly the fats available in the body are not burning, which ultimately causes to increase in weight, different health issues like heart diseases, skin problems, brain functioning, and appetite, etc.
When we use a Keto diet (high-in-fats and low-in-carbohydrates), the access of glucose to the body reduces, which was a fuel source for the body. Now body need as an alternative source. At this stage, fats start burning into smaller particles called “ketones”. These ketones are used by the body as a fuel source. This condition is called ketosis. So when you adopt a Keto diet, your body comes on the state of Ketosis.
When your body is on Ketosis, fats are burning. Resultantly the bodyweight is decreasing. Egg fast also falls in the Keto diet. So when we start Keto egg fast, it automatically loses bodyweight by putting your body on Ketones and burning of fats. However, results of egg fast are reliable on several other factors such as gender, body weight, age and other foods that you intake.
Incredible Health Benefits of Keto Egg Fast That May You Don’t Know
When we talk about the Keto diet it means foods that are high-in-fats and low-in-carbs. Eggs are generally known as “superfoods”. The reason is it is packed with numerous health benefits. They are enriched with nutrients that are rarely found in the modern diet and fast foods. Here we discuss some incredible health benefits of egg, from which you were not aware of before.
One of Most Nutritious Foods on earth
An egg is one of the most perfect Keto diet, for the reason egg comes in most nutritious foods on the earth. A single large egg contains: –
Egg also enriched in other various nutrients that are very essential for health. According to the USDA (United States Department of Agriculture), a medium-size egg weighing 44 g is packed with the following amount of nutrients.
|Nutrients (in Unit)||Whole Egg|
|Total Fat||4.2 g|
|Lutein and Zeaxanthin||220 mcg|
When you buy an egg, get pastured or omega-3 enriched eggs because egg higher in omega-3 contains a higher amount of vitamin A and E (research published by Cambridge).
Increase HDL Cholesterol
HDL (High-Density Lipoprotein) cholesterol is known as “good” cholesterol. It prevents from various heart diseases, heart strokes, and other health issues.
The egg is a very effective way to raise HDL cholesterol in your body. In a study published by an American institute based on an experiment, eating two boiled or omega-3 eggs per day for consecutively six weeks increased the amount of HDL cholesterol level by 10%.
Reduce Risks of Various Heart Diseases
LDCL (Low-Density Lipoprotein) is known as “bad” cholesterol. It has been verified and proved in certain medical experiments that a high level of low-density lipoprotein increases the risk of heart disease.
Making egg part of our daily Keto meal, keep LDL level very low and reduces the risk factors of heart diseases and strokes. There are two subtypes of LDL based on sizes. The small size LDL called “dense LDL” and large size particles called “large LDL” particles. Dense LDL has a higher risk of heart diseases as compared to large LDL.
The intake of eggs (if some people have Dense LDL cholesterol and eat eggs), change the Dense LDL to large LDL. Thus egg is helpful to reduce the risk of various heart diseases by lowering the level of LDL cholesterol.
Preserve Vision and Eye Health
Eggs are enriched with chemical compounds “Carotenoids” which is usually found in vegetables and fruits. The Carotenoids makes the body immune system strong. Anne-Marie Gloster, Ph.D., R.D., lecturer of nutritional sciences program at the University of Washington states that “Carotenoids are the chemical compounds which produce yellow, orange and red colors in fruits and vegetables”.
According to the research published in 2019, Carotenoids has zeaxanthin and lutein that play a vital role to preserve your eye vision. The research revealed that these two elements allow our eyes to filter blue-light emission naturally from computers and televisions. The professor Gloster further states that “Because eggs also contain fatty acids, the lutein and zeaxanthin is more bioavailable, easily absorbed, than richer vegetable sources of Carotenoids”.
Makes Bones Healthier and Strong
Vitamin D is the best absorbing calcium and plays a vital role in makes bones healthy and stronger. Eggs are enriched with Vitamin D, thus egg helps to build healthier bones. The eggs, due to having vitamin D, are supportive to reduce inflammation by promoting neuromuscular function.
The other minerals in the egg are DHA, fat-soluble vitamins A, D, E, K and Vitamin B. The selenium and iodine mineral boost up the liver function, brain development and thyroid function.
Manage Weight Loss as Protein-rich foods
The diet higher-in-protein gives the feeling like you are fuller, and no hunger for a long time. Research published in 2004 by the Journal of the American College of Nutrition suggests that egg (enriched in protein) is the most perfect option at mealtime particularly when you are on a loose weight diet. Eggs are lower in calories therefore they are more helpful in fat burning as compared to other foods.
Enhance Brain Health
A normal size of eggs is also packed with a sensitive nutrient called “choline”. Choline is the necessary nutrient to enhance the brain memory, boost muscle control and mood.
The clinical dietitian Michal Hoeing Bauche in the bariatric services division of the University of Missouri Health Care System; says that “Choline is in the B vitamin family … and is fairly ‘new’ compared to other nutrients that have been studied and research”. She further says that “Consuming Choline through foods like eggs may actually help to prevent things like cardiovascular disease, early brain dysfunction such as dementia, and fatty liver disease.”
Diet Menu if You are On Keto Egg Fast
The following is a sample menu for Keto egg fast users. You can do some changes in it depending on your body situation and other factors like age and gender, etc.
Breakfast: 2-3 eggs (in omelet form or fried) with 2-3 tbsp of butter or healthy oil such as Olive oil
Lunch: 1 deviled egg with coffee
Snack: 2 ounces of cheese that you like
Dinner: 2 eggs cooked in 2-3 tbsp of butter or olive oil
Breakfast: 2-3 eggs (in omelet form or fried) with 2-3 tbsp of blended cream cheese butter, cook it in a pan in 3 tbsp of butter
Lunch: 1 egg with salad and 2 tbsp of mayonnaise
Snack: 1 ounce of your favorite cheese
Dinner: 2 eggs with crustless cheese
Breakfast: 2-3 eggs cooked in 2-3 tbsp of butter or healthy oil such as Olive oil, with a cup of black coffee or tea
Lunch: slice of crustless cheese quiche
Snack: 1 ounce of any cheese that you like
Dinner: 2-3 deviled eggs
Breakfast: Cheese and egg omelet cooked in 2-3 tbsp of butter
Lunch: 2 fully boiled eggs
Snack: 2 sticks of string cheese
Dinner: 2 eggs cooked in a waffle maker with butter
Breakfast: 3 eggs with a cup of black coffee or tea
Lunch: salad, 1 egg and 2 tbsp of mayonnaise
Snack: 1 ounce of cheese that you like
Dinner: crustless cheese quiche
Keto Egg Fast is a short-term but very effective and helpful Keto diet to lose bodyweight. Apart from this, it is also beneficial from many aspects, as following.
- Full of nutrients that are necessary for your body functioning.
- Increase HDL and lower the LDL cholesterol.
- Promote weight loss.
- Improves brain health.
- Protect eyesight.
- Packed with the best quality of protein.
- Promote healthy nails and hairs.
- Keeps your muscle strength.
- Useful diet for pregnant women.
- Reduce risk factors of heart diseases.
- Prevents heart strokes.
- Good source of Omega-3S
- Best dietary source of Choline.