Egg fasting for weight loss?
Eggs are high in proteins and fats, with no carbohydrates – a great combo of macronutrients to lose weight if done properly. How does eating only eggs help you lose weight? In this egg fast diet guide, I’ll tell you all about how eating nothing but eggs can help you lose a lot of weight – and quickly too.
About The Egg Fast Diet
There are many ways you can go about an “egg diet” to lose weight.
This article will focus on eating ONLY eggs – that is, a true egg fast.
Other types of egg diets are also heavy on eggs, but you are allowed to eat vegetables and other lean meats like chicken breast and turkey. This can work well too. It’s “better” because you get variety which will help you get through an egg diet as well as give you a variety of nutrients.
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However, a true egg fast diet where you eat only eggs is better suited as a temporary fix to get over a weight loss slump or to kick start a low carb diet (if you can handle such an extreme!)
I suppose it doesn’t really matter if you eat eggs only or not. The MAIN THING is that you keep carbohydrates really really really low. Or ZERO. Eggs have no carbs, and lean meats like chicken and turkey are basically absent of carbs as well.
Most vegetables will have SOME carbs. I feel if you are eating lean meats with veggies, you are pretty much doing a low carb diet – which is a good thing for weight loss – however I wouldn’t say it’s really an egg diet. It’s simply a low carb diet where you eat a lot of eggs.
Again, this article will focus on fasting on eggs – where you eat only eggs.
Why Should You Do An Egg Fast?
I would say the two main reasons why you’d want to egg fast are:
- You want to lose as much weight as possible within a short time frame
- Your weight loss has stalled and you need something to get over the hump
A true egg fast where you eat only eggs will leave your body with zero carbohydrates to use. Whatever carbs are currently stores in your liver and muscles will be released and used up, and once that’s all gone, your body will have no choice but to use the fat stored in your belly, bum, thighs, etc, for fuel – which leads to weight loss.
Also, you’ll lose a lot of water weight fast when you don’t eat any carbs.
Your body likes to use carbohydrates (from the breads, pastas, candy, sugary drinks, etc) that you consume for energy. It prefers to store fat and leave fat alone in case of famine or starvation (your body’s main goal is to survive not look like a goddess).
An egg only diet forces your body to use fat for fuel instead of carbohydrates. It doesn’t have a choice because you’re not consuming any carbs on this diet. If there’s no carbs to use, it will use the fat in your body for energy.
Nutrition Of An Egg
A large egg has the following macronutrients in grams:
- Protein: 6
- Fats: 5
- Carbobydrates: 0
Basically, if you ONLY eat eggs and nothing else, you are effectively eating a high carb and high fat diet. This will probably help you lose weight quickly if you are currently eating a standard diet where carbs are the major macro nutrient you consume.
If you’re already eating low carb or a keto diet, eating only eggs may not help. Your body is already adjusted to eating very little carbs and has likely already created the enzymatic processes to burn fat for fuel. You may be falling in and out of keto as well as you vary your low carb diet.
Eating a high protein and high fat diet in this case may not work because your body has the ability to turn protein into carbohydrates if you eat too much protein…. and the whole idea of an egg fast diet is to eat zero protein – which forces your body to use a different macronutrient for energy – fat in your diet and in your body.
How To Lose Weight On An Egg Fast Diet
The best way to lose weight is a keto diet (In my holy opinion of course!) If you’re unaware, a keto diet is a diet high in fats, moderate protein, and low carbohydrates.
It doesn’t matter WHAT you eat to get into ketosis, as long as you eat the right ratio of macronutrients you’ll get into keto and burn fat fast. The whole idea of keto is to use the fat stored in your body for fuel. An egg only diet is a quick way to get over a weight loss plateau or kick start it.
Keto macronutrient ratio:
- Fats: 75%
- Proteins: 20%
- Carbs: 5%
The above is the ratio of macronutrients you want to eat in order to eat a keto style diet – which as I said already, the best way to lose weight.
And as I mentioned earlier, an egg has roughly a 1:1 ratio of fats to protein. So eating ONLY eggs will not get you into ketosis.
What you want to do is eat more FAT with your eggs. One tablespoon of coconut oil has roughly 13.5 grams of fat. So if you ate 1 tablespoon of coconut oil with every egg you consume, you’d be eating about 18.5 grams of fat to 6 grams of protein – which should get you into ketosis and help you burn fat fast.
Weight Loss Results On An Egg Fast Diet
Anytime I eat low carb I can drop 5 pounds in just a couple days. If you’re just looking to lose a lot of weight as quick as possible, eating a zero carb diet like an egg fast diet should definitely get you there.
As I mentioned earlier, if your body is already used to burning fat for fuel, an egg fast diet can help you get over a weight loss plateau and help you shed a few more pounds.
How overweight you currently are will likely have the largest impact on how much weight you’ll lose on an egg only diet. You could lose 10 pounds or more in just days if you eat zero carb.
How To Perform An Egg Fast Diet
First of all, an egg fast diet isn’t an overly healthy diet because you are missing a lot of other micronutrients (vitamins and minerals) present in other foods, most notably nutrients in vegetables. As healthy as eggs are, they don’t have everything you need (no food does, in fact).
Most people recommend doing an egg fast for a few days to a week. I agree with this. This is not a long term diet. It’s really a “quick fix” to lose weight quickly and bust through a weight loss slump. That’s how I see it. I can personally do an egg fast diet for a couple weeks and be okay. It would be grueling but my body is pretty good at running itself when it lacks a variety of nutrients. You’ll want to listen to your body when deciding how long you want to egg fast for.
Egg Diet Recipe
You can eat eggs however you want. Hard boiled, over easy, scrambled, or a combination. Whatever helps you get those eggs down.
I think it’s easiest for people to eat 3 solid meals of eggs per day. You’ll want to figure out how many calories you need to maintain your weight. And then eat LESS than this. You can use this calculator to get an estimate.
If you’re not used to not eating carbs, it’s likely going to be really difficult transitioning to a zero carb diet.
Have a table spoon of coconut oil (or another healthy oil like olive oil) with every egg. Just 3 eggs with 3 spoons of coconut oil is really filling (because fats is very satiating). Make sure to consume a calorie deficit. I think 500 less calories is the max you should do to start off.
Everyone responds to diets differently. Make sure to listen to your body. To be honest, you don’t really need a recipe on an egg fast diet. You eat only eggs. You PROBABLY want to eat extra fat along with your eggs – though you may not have to.
Eat until you are full. Probably a few eggs. Eat a few times a day. If you can, eat twice a day within 6 hours of each other. This will leave your body without food longer – which is another way of saying your body will spend more time fasting – which will burn even MORE fat in your body. But this is pretty extremely to start off with. You can try it though.
Why Use Hard Boiled Eggs
A hard boiled egg diet for egg fasting is a great way to go about it. Basically, it’s very quick and easy to do. You’ll likely lose weight just eating hard boiled eggs but if you are already very low carb you may not, and you’ll want to get more fats in by putting fat in your coffee or cooking eggs in fat along with eating hard boiled eggs.
Hard boiled eggs make a quick meal when you’re on the go too.
What Eggs Should You Eat On An Egg Fast Diet
You can perform an egg diet with conventional eggs at the grocery store. But if nutrition is important to you, you’ll likely want to have a look at eating cage free eggs that eat their normal diet of bugs and whatever else they find on the ground. Grain fed caged chickens eggs are seriously inferior nutritionally.
High quality eggs are significantly more expensive than typical eggs but I personally think it’s 100% worth the price. They contain more nutrients per egg anyway.
What Can You Drink On An Egg Fast Diet
Water. Tea. Coffee.
Any drink that has carbs in it is a big NO. Eating carbs will spike insulin and stop weight loss. I don’t believe in drinking zero carb drinks or fake tasting sugars. You want to lose weight AND be healthy at the same time. Any drink enhanced with sugars or similar is a big NO from me if your goal is weight loss.
A popular type of drink for ket and low carb dieters is a bulletproof coffee. It’s basically putting butter in coffee. Why? It’s a way to get fat into your diet. Remember, a keto diet is high in fat. Putting it in your coffee is a quick way to reach your daily fat requirements.
Really, Any Zero Carb Diet Works The Same
So we’re talking about fasting with eggs only here, but to be honest, you can use ANY food item that has zero carb. It’s really the same thing. Eggs are a great choice because they are super healthy and are cheap relatively speaking. They are filling and have a good macronutrient ratio.
You could eat a red meat only diet and supplement red meat with extra fat to make it fit within a keto macronutrient ratio and lose weight just like an egg fast diet.
There’s a lot that’s been said about red meat. I’m not going to get into that, but there are people who eat a meat only diet and they are thriving – and proponents of this diet will tell you that your body can make everything it needs from meat alone. But this is an article for another day.
I recommend giving an egg only diet a try for a few days. Check the scale and see how it goes. If you’re doing alright, extend it to 5 days, maybe 7 days. Remember to listen to your body. You’ll know if something doesn’t feel right. Then stop. I also think speaking with a knowledgable health care provider as well before starting any diet too.
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