Over the past few years, oocyte cryopreservation has come a long way, and more eggs are now surviving the freezing process. The ketogenic diet, which is high in fat and low in carbs, has been on trend since last year. Celebrities and social media stars in India and around the world have backed this diet, which has you eat more fat, less protein, and almost no carbs to lose weight.
The diet is also said to have a lot of other great health benefits, such as making the brain work better and making it easier to control hunger pangs. But the diet has also given rise to a group of health experts who are against it and say that people should stay away from it for their health. But people who want to lose weight quickly still like the diet.
The Keto Egg Fast Diet is a way to change the ketogenic diet. Keep reading to learn more about the benefits of the keto Egg Fast Diet, keto Egg Fast Diet risks, and keto Egg Fast Diet Plan.
What Is A Keto Egg Fast Diet?
A Keto egg fast diet is a form of the Keto diet that is very strict. On an egg fast, you eat only eggs, full-fat cheese, butter, and healthy oils for all your calories. About 60–70% of the macros are fat, 20–30% are protein, and less than 5% are carbs. This macro ratio helps the body get into ketosis, which burns fat.
The key to ketosis is to eat a few carbs. By limiting carbs, your blood sugar and insulin levels stay low. This makes it possible for your cells to burn fat. Less than 1 gram of carbohydrate is in an egg. So, a keto egg fast diet is just an easy way to cut out carbs. Full-fat cheese, butter, and healthy fats also have low carb counts. On the other hand, it's essential to be careful about the kind of cheese you eat on Keto. Choose full-fat cheeses with few carbs, and avoid low-fat and processed cheeses.
In 2010, a low-carb blogger named Jimmy Moore said he would eat only eggs for a month. This was the start of the Keto egg fast diet. He is said to have lost weight because of it. Since then, many more people have said the same thing. We don't have any peer-reviewed research on egg fasting, which is a shame. But since it is a ketogenic diet, we can extrapolate from what we know about it.
Rules For Keto Egg Fast Diet Plan
- Every 3 to 5 hours, you must eat a meal with eggs.
- After getting up, you need to eat a whole egg.
- Eat a lot of protein, such as yolks and egg whites.
- You should eat at least six eggs every day.
- Three hours before bed, you should stop eating.
- You can eat 28g of full-fat cheese per egg.
- You should eat 15g of butter or healthy fats per egg.
- At least six to eight cups of water a day.
- Egg fast for at least three days
- Only go with eggs for up to five days.
- Add electrolytes to your meals that contain eggs.
Benefits Of The Keto Egg Fast Diet
1. Hunger Management
On Keto, people tend to eat less. Why? Because hunger hormones like ghrelin and neuropeptide Y drop when the body is in ketosis. In a study published in the BMJ, people still trying to lose weight found that a low-carb diet cuts the hunger hormone ghrelin more than a moderate carbohydrate diet. The people on Keto also burned more energy while doing nothing. On Keto, you are less likely to overeat and more likely to speed up your metabolism. A good plan for losing weight.
2. Weight Loss
Most people do a keto egg fast diet to try to lose weight. When you only eat eggs, you ensure your Keto diet doesn't get messed up by hidden carbs that could stop you from losing weight. Multiple studies have shown that a well-made Keto diet can help people lose weight. In one study, overweight women on a low-carb diet lost more weight than those on a low-fat diet with calorie restrictions. Even though the Keto women didn't try to eat less, they did eat less.
3. Increases Mental Focus And Energy
If you need more energy during the day, you should eat eggs. Eggs have a lot of protein, which gives you steady, long-lasting energy. Having at least 6 of these a day could give you energy for your workouts. Your first egg fast meal, scrambled eggs or hard-boiled eggs, can give you enough energy to make it to lunch. People who have that kind of consistent energy are more likely to work out and burn fat.
4. Improves Blood Sugar Levels
Your blood sugar can go down on any keto diet, including the keto egg fast diet. This is because people don't eat enough carbs, requiring less insulin. Insulin is a hormone that helps glucose get into cells. Having steady blood sugar levels can help you lose weight, lower your blood pressure, and keep your cholesterol levels in check, which are very good for your heart.
Keto Egg Fast Diet Risks
1. Gut Issues
Eggs don't have any fibre in them, and fibre is what feeds the microbiome in your gut and keeps digestion running smoothly. A keto egg fast diet may help some people with stomach problems, but it may not help you. Also, people who have had their gallbladder taken out or who have liver problems will have more difficulty digesting fat than most people. Egg fasting is not a good idea for these groups.
2. Not Getting Enough Nutrients
Eggs are full of vitamins and minerals but need more than your body needs for the best health. For example, eggs have a low amount of folate, which is used to make energy, and potassium, which is suitable for blood pressure. Magnesium, which is good for heart health, and many other micronutrients.
3. Increase In Cholesterol
High amounts of saturated fat, such as those found in eggs, cheese, and butter, raise LDL and total cholesterol levels, which are signs of a higher risk of heart disease. But the issue is still unclear because many meta-analyses have found no link between eating saturated fat and getting heart disease. Whether you can handle a lot of saturated fat depends on your genes, activity, and several other things.
Even though eggs are an excellent food for weight loss, it's important to remember that a good plan for weight loss includes a balanced diet (with all the major nutrients, minerals, and food groups), physical activity, and, most of all, mindful eating. The keto egg fast diet plan or any other version of the diet you follow might help you lose fat temporarily, but it might only work in the short run. Most of the time results from fad diets only last for a while. It could also make you dislike food. To lose weight, you should talk to a nutritionist or dietician. They can help you develop a plan that fits your needs and gets you to your goal faster.