A short term variation of the boiled egg diet modified for the ketogenic diet. The Egg Fast Diet is a type of intermittent fasting that typically calls for eating nothing but eggs for 3-5 days (72–120 hours).
It is a “Fast” in name only as a true fast allows zero calories to be eaten during the fasting window.
In its most basic form, the dieter eats 2 boiled eggs for breakfast, lunch, and dinner for 3 consecutive days. However, there are variations with the egg fast dieter also eating butter and cheese along with the eggs.
What Can You Eat on an Egg Fast?
Eggs…no really. Eggs in any form, boiled eggs, scrambled eggs, poached eggs. Salt, pepper, and garlic powder add flavor. You can use ghee, butter, olive oil or avocado oil as your cooking oil.
If you do add cheese to your eggs avoid soft, processed American cheeses and slices and go for the aged, harder cheeses like smoked Gouda, Swiss, Jarlsberg and Brie.
I even recommend a modified egg fast incorporating avocado deviled eggs. Adding the avocado to the eggs not only adds a ton of flavor but adds a healthy fat source and extra potassium to your diet.
Over 70% of the fat in avocados is monounsaturated. This study on PubMed: “Effect of a moderate fat diet with and without avocados on lipoprotein particle numbers,” shows that eating one avocado per day lowers your LDL cholesterol (bad cholesterol).
Read here about the keto friendly avocado.
Avocado shows amazing cardiovascular benefits because it lowers the small dense LDL which has been linked to poor cardiovascular health.
The small amount of fiber from the avocado might also prevent you from getting keto constipation.
When modifying your fast with avocado deviled eggs, just substitute one of your egg meals with the avocado deviled eggs.
Here is a video on how to make Avocado Deviled Eggs
Does the Keto Egg Fast Really Work?
Yes, it absolutely does, by restricting your carbohydrate intake even lower than a typical Ketogenic Diet your body will enter into ketosis quickly and start burning fat.
If you have 6 eggs a day and if each egg is 1 carb or less, you are keeping your total carb count under 6 grams of carbohydrates a day. This is far lower than the traditional ketogenic diet daily carbohydrate intake of 20-30 grams per day.
With the extra protein from the eggs, you can even lose fat and build muscle at the same time if you partake in resistance training.
If you add in the Avocado Deviled eggs you are getting 17 grams of carbohydrates, but 13 are in the form of fiber, so that is 4 net carbs. So that is still only around 10 net carbs per day.
Everyone is different though, so keep track of your progress. If you see your self not losing weight fast enough then just skip one of your egg fast meals and/or stop the avocado deviled eggs.
Why do boiled eggs give you gas?
One average boiled egg contains about 180 milligrams of sulfur. Eggs also contain a sulfur-containing protein called albumin and the amino acids methionine and cysteine. By the way, cysteine and methionine help detoxify the liver.
Sulfur is ultra healthy, it boosts the master antioxidant glutathione and helps with arthritis. This infographic from the sulfur institute is highly informative.
Is the Egg Fast Diet Safe?
Yes, it is. Don’t let the cholesterol Nazis scare you away. Even if cholesterol was harmful, this study on PubMed called, “The effect of a high-egg diet on cardiovascular risk factors,” Concludes that eating eggs does not a have an adverse effect on the lipid profile.
Also, the high-egg group reported less hunger and greater satiety after breakfast.
Eat the avocado deviled eggs for the potassium and put some Himalayan pink salt on your boiled eggs to prevent cramps and the Keto Flu.
Are eggs healthy?
Absolutely, Pasture-raised eggs are in my top 10 list of the best keto superfoods in the world
Eggs are almost perfect for the ketogenic diet because the macronutrient ratio is ideal. High fat, moderate protein, and almost zero carbohydrates and 5 grams of heart-healthy fat.
Egg protein (albumin) is amazingly bioavailable and easy assimilated by the body. The Biological Value (BV) of eggs is rated between 90 and 100. The only protein rated higher than eggs is whey protein.
Pasture-raised eggs are far more healthy than cage-free or regular eggs because the chickens walk around outside in the sun and eat bugs, seeds, berries, and worms. This is closer to the chicken’s ancestral diet.
Pasture-raised eggs are also high in choline. Just two hard-boiled eggs provide approximately 300 mg of choline. According to this study found on PubMed, Choline aids in fatty acid beta-oxidation. Choline deficiency in humans is associated with liver dysfunction.
So yes, pasture raised eggs can be a great addition to a Fatty Liver Diet.
So give the Keto Egg Fast a try and let me know how it goes.