Keto Egg Diet
The Benefits, Drawbacks & Effectiveness

Egg Diet Keto

One of the lesser-known aspects of being on the low-carb lifestyle for any length of time is that, in a small number of cases, weight loss can slow to a crawl or even stall completely.

In instances when this happens most people react in one of two ways: either they come to the conclusion that the keto lifestyle doesn't work after all or they look for some method of clearing the weight loss logjam to get back on the path to a leaner, healthier, more efficient body.

 One of the best ways to do the latter is what's called the "egg fast” or the “egg diet for keto."

So, What is the Keto Diet Eggs Fast?

The keto diet eggs fast is a food intake plan that primarily focuses on eggs, dairy products, and healthy fats for 5 days.

This type of fasting [1] on a keto diet is one of the best-known ways to restart the weight loss process, although the scientific reasoning behind it has yet to come into focus.

During this period, you eat a minimum of 5 or 6 eggs every day along with a tablespoon of fat for each of the eggs you eat.

Also, the amount of cheese you consume in ounces based on your meal plans should be less than the number of eggs you eat on any given day.

So, say you eat 7 eggs one day — that means you should not consume more than 7 ounces of full-fat cheese. If the next day you eat 5 eggs then you shouldn't eat more than 5 ounces of cheese, and so on.

Does The Keto Egg Fast Work?

fresh eggs on the table

Yes, the keto egg fast works in most people to restart the weight loss and fat burning process.

Sometimes, after several weeks or months, this process can slow down as your body becomes more efficient at sourcing energy from ketones.

In many cases, the healthy fats you consume are digested fast and provide all the energy you need, so fat reserves remain in place.

In theory, by sticking to this keto eggs formula, you'll be consuming a healthy balance of macronutrients that are extremely low carb and high fat and which contain only a moderate amount of protein.

Sounds familiar?

It should. Because that is necessarily what the low-carb lifestyle is.

So why does the egg fast work to lose weight? [2] And how can you survive without vegetables?

The answer to the first question is, as we mentioned, not clear. All we have to go on at this point is a mountain of anecdotal evidence that it does work  since there's a lack of scientific evidence to back up those numerous assertions.

As for the second question, the answer, of course, is that you can't. Or at least you can't expect to maintain anything like reasonable health if you never eat vegetables.

That is one reason the egg fast lasts less than a week. Longer than that and you might be playing some serious games with your health.

Are There Benefits To Doing A Keto Egg Fast?

The main benefit of doing a keto egg fast is to reactivate the fat burning processes.

After several weeks and months of ketosis, your metabolism can become extremely efficient.

This is especially the case when you have perfected your diet. Rather than look at this as a failure, you should be proud of the fact that you have found the perfect nutritional balance.

arm flexing with egg

However, that doesn’t help with your weight loss goals, so this simple kickstart can work wonders.

Are There Any Drawbacks To Doing A Keto Egg Fast?

Drawbacks of eating too much eggs

Doing a keto egg fast can cause a few drawbacks including constipation and fatigue.

If you strictly adhere to the above rules, then you will reduce the amount of fiber intake as well. And this can cause digestion issues like constipation (more on this in the next section). 

The fatigue will be similar, but not as severe as the initial keto-flu symptoms, until your body starts to burn fat again.

One solution is to take some nutritional supplements, but in most cases, the negative effects will be gone as soon as you end the fast, which should only last about 5 days.

The Fiber Issue - What You Can Do About it

As already mentioned, a common concern about the egg fast is that there is virtually no fiber involved.

That, of course, has a lot to do with the fact that you're not eating any vegetables.

At the same time, almost no one who claims to have benefitted from the egg fast mentions being constipated.

That could have something to do with the fact that you are encouraged to drink as much as 10 cups of water per day while on the egg fast.

eggs on grass and fibers

Another possibility is that this sort of restricted intake affects hormones, which in turn may kickstart your metabolism and somehow influence regularity.

Also, the fast only lasts a couple of days, which may not be long enough to cause constipation in most people.

But, as we said at this point, the hard data is lacking, so it's impossible to tell why the egg fast works or how. It just does.

Let's take a look now at a few baseline rules around the keto diet eggs fast:

  • ​Eat at least 2 eggs per meal and 6 eggs per day.
  • ​Eat 1 ounce of full-fat cheese for every egg.
  • ​Drink at least 10 glasses of water per day or 100 ounces.
  • ​Eat a teaspoon of butter with each egg. You can sub with sugar-free mayo.
  • ​Do not extend the diet beyond 5 - 7 days, with 5 being preferable.

The egg fast seems to act as a metabolic reset that enables you to restart the process of losing weight that may have stalled on the standard low-carb, high-fat lifestyle.

Egg Keto Diet - FAQs

Can you drink alcohol while on the egg fast?
You can but you probably shouldn’t. It will just complicate the picture and have the effect of muting any benefits you may otherwise enjoy from the keto egg diet.

Do you have to be in ketosis for the egg diet for keto to work?
Without a doubt, you should be. If you’re not, then any effects will be compromised and any benefits will be very hard to discern indeed. That’s because you’re likely to be beset with symptoms of the keto flu as your body adjusts to the change in diet. [3]

What kinds of liquids should I be drinking with the egg fast?
Lots of water and aqua pura. If you feel the need for something else try a Coke Zero, but avoid fruit juices, lattes or any of the other drinks you might be accustomed to.

How will I possibly stay regular without fiber?
Good question. The 100 ounces of water per day should help. You can also try taking a supplement that includes magnesium. Plus the fact that you’re eating so much fat should keep things lubed up and moving.

Should I stop taking any prescription meds while on the egg fast?
Of course not, unless you have a specific okay from the doctor that prescribed the medicine.

Will any old type of cheese do?
Not really. Try to restrict cheese intake to the full-fat cheeses such as cream cheese, cheddar, mozzarella, mascarpone, brie and the like.

Will I develop a physical aversion to eggs by eating so many?
We've never heard of such a thing, but you may well reach the point where you say things like "If I have to eat any more eggs on keto I’m going to lose it.”

Can I eat some veggies on the egg keto diet?
No. Let's say that again just so it's clear: "no." Half measures will avail you nothing in this case. If you want to reap the rewards of eggs on a low-carb, high-fat lifestyle, then you'll need to stay the course.


You may also like

Is BBQ Sauce Keto-Friendly?

Are Olives Keto-Friendly?

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}