Keto Egg Fast Diet Rules, Benefits, Risks, and Sample Recipes

A keto egg fast diet has certain rules that need to be followed to achieve the desired results.

A keto egg fast diet is a form of keto or ketogenic diet in which you only consume eggs, cheese, and butter and other fats for a short duration (typically three to five days). It is a short-term diet plan meant to trigger weight loss.

A keto diet is a restrictive dietary pattern that is rich in fats, moderate to high in protein, and extremely low in carbohydrates.

• This dietary composition stimulates the breakdown of fats into smaller molecules called ketones, thereby achieving a metabolic state called ketosis.
• During ketosis, circulating ketones in the bloodstream are used as the main source of energy.
• To achieve “ketosis,” a ketogenic diet restricts the total carbohydrate intake to less than 50 grams a day.

A keto egg fast diet has certain rules that need to be followed to achieve the desired results:

• Eat at least six whole eggs each day.
• Eat an egg within 30 minutes of waking up.
• Consume 15 grams or one tablespoon of butter or other pure fats such as coconut or avocado oil for every egg you eat.
• Eat about a tablespoon of full-fat cheese (soft or hard) for every egg eaten.
• Use the best quality ingredients (eggs, cheese, and fats) such as cheese and butter from pasture-fed cows, free-range eggs, and extra virgin coconut oil.
• Have an egg fast meal every three to five hours regardless of whether you are hungry.
• Stop eating anything at least three hours before bedtime.
• Consume keto sweeteners (such as stevia and monk sweetener) in moderation.
• You may consume zero-carb beverages such as diet sodas, unsweetened black coffee or tea, and bulletproof coffee. Limit consumption of diet sodas to no more than two to three cans a day.
• To add taste and flavor to your food, use sugar-free seasonings, condiments, and spices (they should collectively contribute to no more than five grams of carbs a day).

A keto egg fast diet has been claimed to have certain benefits for your health. This diet pattern, however, still does not have enough scientific evidence regarding its safety and efficacy. Hence, it's wise to consult your doctor before you embark upon it.

Some of the possible benefits of the keto egg fast diet include:

1. Helps break the weight loss plateau (a state where weight becomes stagnant or doesn’t go down despite all diet and exercise efforts)
2. Helps achieve ketosis easily for beginners on a ketogenic diet
3. Helps reduce appetite
4. Provides nutrients such as protein, calcium, minerals, choline, vitamin D, and omega-3 fats
5. Aids muscle building and strengthening
6. May facilitate the loss of stubborn fat such as belly fat
7. Helps manage blood sugar and increase insulin sensitivity

An egg fast diet may provide a break from your routine dietary pattern and help overcome monotony. Although several benefits such as weight loss, improved insulin resistance, and appetite control have been reported, still more studies are needed to confirm the benefits.

Like any other restrictive diet, a keto egg fast diet carries certain health risks. It is even more restrictive than a conventional keto diet, and hence, it needs to be followed with caution.

• This diet is particularly not suitable for people with eating disorders.
• People with underlying health conditions such as heart disease, high blood pressure, high blood cholesterol levels, and diabetes must discuss with their doctors before trying this diet.
• It can be dangerous for people with gallstones.
• Pregnant women and lactating mothers must avoid following such diets.

A keto egg fast diet is meant for a short duration; following it for longer periods may cause nutritional deficiencies due to its restrictive nature. It is low in fiber and high in protein. Thus, it can trigger indigestion and constipation. Make sure you include enough fiber and fluids in your diet.

The following are some of the recipes that you can include while on a keto egg fast diet:

1. Scrambled eggs and cheese: Put some butter in a pan and add salt, black pepper, and mixed herbs. Break two eggs in the pan, add grated cheese, and mix everything well. Cook on low flame for three to five minutes. Serve hot. 
2. Hard-boiled eggs and cheese skewers: Cut hard-boiled eggs into large pieces and remove the yolk (you may use it for making other dishes or snacking). Cut hard full-fat cheese into cubes. Add them all to a bowl and add a pinch of salt, half a teaspoon of black pepper, chili flakes, and other spices of your choice. Mix the contents of the bowl and leave them for 10 minutes. Take skewer sticks and layer the eggs and cheese in the desired order. You can grill them or toast them in a pan. Serve hot.
3. Egg and feta cheese wrap: Whisk two eggs in a bowl. Add a pinch of baking soda and salt. Drizzle some olive oil or butter in a pan and pour the whisked eggs into a thin layer. Roast well from both sides. Spread the egg crepe on a plate and add small pieces of feta cheese and herbs of your choice. Make a role and serve hot.
4. Butter fried hard-boiled eggs: Heat some butter in a pan. Fry peeled hard-boiled eggs till they appear light golden brown. Cut the eggs into pieces. Garnish with herbs and spices and some grated cheese. Serve hot.
5. Egg and cheese frittata: Whisk eggs in a bowl with pink salt, basil, and freshly ground black pepper. Heat some butter in a skillet and pour the mixture into it. Cook for four to five minutes. Add some shredded mozzarella and place the skillet in a broiler for two to three minutes. Serve hot.

You can include a buttery sunny side up, omelet, cheese cubes, cheese quiche, and keto beverages in your meal plan to keep it interesting.