What Is A Ketogenic Egg Fast And Is It Safe?
While the ketogenic diet may seem like just another weight loss tactic, its focus on ketosis sets it apart. According to Cleveland Clinic, ketosis is a metabolic process where the body burns fat for energy instead of carbohydrates. The keto diet kicks the body into ketosis by limiting the dietary intake of carbs while increasing the intake of fats. In theory, ketosis may shed excess pounds and belly fat while regulating appetite.
However, some people experience a weight loss plateau when following a ketogenic diet, notes Healthline. According to a 2014 review article published in the Journal of the International Society of Sports Nutrition, this is a common phenomenon after experiencing weight loss. The body adjusts its metabolic rate, slowing weight reduction and triggering a plateau.
To counteract this and rev up fat loss again, some keto dieters do a ketogenic egg fast. Carb Manager, an app for carb-conscious eating, states that the fast is a highly restrictive take on the standard keto diet. Only eggs, butter, and full-fat cheese are to be consumed for three to five days during the plan.
Proponents believe the fast has a similar effect on the body as a regular keto diet, activating fat burning, though in a shorter amount of time. However, experts warn that egg fasts aren't safe for everyone.
Who should avoid the ketogenic egg fast
The health consequences of following a ketogenic egg fast are unclear and haven't been scientifically studied, according to Healthline. However, it's believed to be risky for people with certain conditions. Namely, people with pancreatic or gallbladder diseases, liver issues, thyroid conditions, or eating disorders should avoid keto eating plans in general, including the ketogenic egg fast (per MedicalNewsToday). Additionally, Healthline says the fast isn't suitable for those who are pregnant or breastfeeding, people with diabetes, and those who are at risk of developing high cholesterol.
Even without these conditions, a keto egg fast may cause temporary discomforts such as flu-like symptoms, fatigue, trouble sleeping, and constipation.
It's also worth noting that the eggs and dairy that make up a ketogenic egg fast can be a part of a healthy diet, though they're best enjoyed in moderation. For proper nutrition, the U.S. Department of Agriculture recommends eating a variety of protein foods — not only eggs — and limiting cheeses and butter, which tend to be high in saturated fat.
Besides following an egg fast, there are other ways to boost ketosis in the body. These include further cutting carb-heavy foods from your diet, exercising more, practicing intermittent fasting, and consuming healthy fats such as fatty fish and olive oil (per Healthline). Be sure to talk to your doctor before trying a fast or making significant changes to your diet.