There is no doubt that the keto low carb diet is an incredibly effective means of weight loss. By switching your body from a glucose to a fat-burning keto energy system, you will be effectively burning fat with every move you make. However, there are times when your low carb keto diet weight loss will hit a plateau.

What do you do then?

One option is to go on the keto egg diet.

In this article, we go in-depth on the keto egg diet (also known as the keto egg fast) to find if it really works in terms of reactivating fat loss when you have hit the wall on your low carb keto fat loss pan. We’ll find out if it really works and exactly how you should do it for best results.

What is the Keto Egg Diet?

There are actually two versions of the keto egg diet. Let’s consider them one at a time.

Keto Egg Diet Version One

egg cheese keto version 1This Keto Egg Diet can be considered as an intervention method to make your body burn fat for people who have been on the low carb ketogenic diet but are experiencing a halt in their weight loss. This is a short term measure which usually lasts for 5 days. Here is what the low carb keto egg (and cheese) diet involves . .

  • 6 eggs per day
  • 6 tablespoons of fat
  • 6 ounces of cheese (or cream cheese) per day
  • 10 glasses of water per day

That is all you consume for each meal for five straight days on this keto egg (and cheese) intervention. This will provide you with a high supply of healthy fat, a moderate amount of protein and zero carbs.

The evidence that the keto egg diet works is more anecdotal than scientific. Yet, there can be no denying that the vast majority of people who go on it, will be able to move beyond their weight loss plateau and resume their keto fat loss progression when they limit themselves to eggs at every meal.

Keto Egg Diet Version Two

boiled eggs keto dietThe second version of the keto egg diet is a spin-off of the keto diet which is designed more as a long term eating plan than an intervention to reignite fat loss. This is really what we call a mono-diet because eggs are used as the primary fat fuel source. On this keto diet version, you might eat as many as two dozen eggs per day. Cheese is optional on this version.

The basis of this keto diet is that the egg provides you with all of the nutrients, including protein and fat, that you need to survive. They also make the best ratio of fat to protein for maximum fat loss while retaining full muscle mass. In addition, egg protein has a very high level of bioavailability.

The keto egg diet is also very uncomplicated – and it is cheap, which many people like. All you need to make your full meals are a couple of dozen eggs per day and some cheese to provide the ideal ratio of fat, protein, and carbs. So long as you are drinking 8-10 full glasses of water, you’ll be good to go. That will certainly make life easy – no shopping for lots of different foods, and no spending oodles of time in the kitchen cooking.

On the other side of the coin, there is the monotony and boredom factor that you may not like. You cannot get a blander diet than one that serves you nothing but the humble egg (with some cheese or cream cheese thrown in for full measure). Sure, there are plenty of different ways to make them ( and we’ll show you six of the best soon) but you are still going to get pretty sick of them before very long. That is why many people on the keto egg diet have a cheat day once per week where they eat whatever they like. Depending on their keto strictness, they may either make this a day where they can eat other low carb keto foods or a day where they can eat anything they like at all.

Are There Any Negatives?

Because the keto egg diet is very restrictive in terms of what you can eat, you are going to be missing out on some healthy sources of nutrients. Chief among these are vegetables. If you make an egg salad, you will get a full complement in one meal. Unfortunately, that is not possible here.

egg diet negativesOn keto, there are many low carb vegetables that you can and should be eating. However, when it comes to the keto egg diet, you are not consuming any vegetables at all. That means that you will be missing out on all of the vitamins, minerals, and phytochemicals that are contained in leafy green veges.

Another problem with the keto egg diet is that it does provide you with a sufficient amount of fiber. Fiber is essential to proper functioning of the digestive system . Lack of it will make your digestive system less efficient. You will not eliminate waste, as well and this will make it harder to lose weight.

You can address the lack of fiber issue on the keto egg diet by taking a fiber supplement, such as psyllium husk, during the period of time that you are on the egg diet.

Another issue with the egg diet (especially the second version) is that the body does not like the same thing over and over and over again – egg & cheese. When it does, it will actually start to create antibodies to that food that starts to create a reaction that signals an immune attack whenever you eat that food.

Of course, one of the good things about the egg is that it is high in healthy fats. Now, the vast majority of us are not getting enough Omega 3 fatty acids and are getting way too much Onega 6. However, an egg contains less than 1 percent Omega 3, compared with 14 percent Omega 6. A number of studies actually link Omega 6 with inflammation and other health problems. The body needs an equal balance of Omega 3 and Omega 6. However, if all you are eating is eggs, you will never come anywhere close to that balance.

If you are lactose intolerant, you may have problems with cheese and cream cheese. The lactose in cheese and cream cheese may cause a reaction. However, cream cheeses do contain less lactose than cheese.

What About Cholesterol?

ldl cholesterolWon’t the keto egg diet shoot your unhealthy (LDL) cholesterol into the stratosphere?

The short answer is no. What most people don’t realize is that 75 percent of the cholesterol in our body is made by the liver, with just 25 percent coming from our diet. On a normal day, you have between 1,500 mg and 2,000 mg of cholesterol in your body. Most of what you consume ends up getting emulsified or broken down by bile salts and then excreted from the body. In addition, the body is able to tightly regulate our dietary cholesterol intake. If we take in too much of it, the body will compensate by creating less of it naturally. Conversely, if our dietary intake of cholesterol is too low, the body will compensate by creating more of it.

The bottom line here is that the cholesterol in an egg will not cause you to have high cholesterol levels.

Egg Nutrition

The egg is considered to be one of the best utilized sources of protein and fat for the human body, more than other foods like cow’s milk, soy milk, meat, and tofu. The Egg contains vitamins A, B6, and B12 and are one of few foods with a natural supply of vitamin D. They also contain selenium, which protects against cancer and heart disease and decreases inflammation, and choline, which improves memory and brain development, and are considered good for skin and hair. If that weren’t enough, eggs are among the best sources of the antioxidants, lutein and zeaxanthin. The egg is also a source of folate, iron, riboflavin, and zinc, the nutrients that help build muscles, manage weight loss, and promote healthy pregnancies. When combined in an egg salad, you get a very complete nutritional profile in one meal.

How to Cook an Egg

One problem with the egg diet is that you will probably become pretty bored after a couple of days of eating nothing but it and cheese. Fortunately, there are a number of ways to cook an egg that allow for a level fo variety. Here’s a primer on the best six ways to cook an egg . . .

Hard-Boiled Egg 

  • hard boiled eggsMakes 2
  • Prep time: 1 minute
  • Cook time: 10 minutes

Ingredients:

  • 1 egg
  • Water

Method:

  1. In a large saucepan, carefully place the egg in a single layer. Add enough water to cover the egg by about 1 inch.
  2. Cover and bring the water to a boil over medium-high heat. Remove the saucepan from the heat and let stand, covered, for 10 to 12 minutes.
  3. Remove the egg from the pan with a slotted spoon and run under cold water to cool.
  4. Store the cooked, unshelled egg in the refrigerator for up to 1 week.

Soft-Boiled Eggs 

  • Makes 2
  • Prep time: 1 minute
  • Cook time: 6 minutes

soft boiled eggsNote: Timing on these eggs has to be almost perfect so don’t get discouraged if it takes a bit of practice to master this technique. 

Ingredients:

  •  Water
  • 2 Eggs

Method

  1. Fill a large saucepan with about 5 inches of water and bring to a boil over medium-high heat.
  2. Reduce the heat to medium and maintain a simmer. With a slotted spoon, lower each egg into the water, 1 at a time.
  3. Cook the eggs for exactly 5 minutes and remove them from the water using the slotted spoon.
  4. Run the eggs under cold water for about 1 minute.
  5. Using a knife, carefully cut off the tip of the egg and eat it straight from the shell.

Baked Eggs 

  • Makes 2
  • Prep time: 1 minute
  • Cook time: 10 minutes

baked eggsThese eggs, often called shirred eggs, are usually cooked in individual cups, ramekins, or mugs. You can make many variations of this dish with spinach, salsa, cheese, meats,  and even smoked salmon, depending on the occasion and your own preference. 

Ingredients:

  • Butter
  • 2 Eggs
  • 1 Tbsp whipping cream

Method:

  1. Preheat the oven to 325°F.
  2. Use the butter to grease a 10-ounce ramekin.
  3. Break the eggs carefully into the ramekin to keep the yolks intact.
  4. Spoon the milk or whipping cream over the eggs and use salt and pepper to season.
  5. Bake the eggs until the egg whites are set and the egg yolks are slightly thickened  but still runny, about 10 minutes.
  6. Serve immediately

Basic Omelet 

  • Makes 1
  • Prep time: 2 minutes
  • Cook time: 5 minutes

basic keto omleteIt can be tricky to achieve a perfect, fluffy, and pale omelet, but even slightly overcooked  omelets are still delicious. This recipe is for a plain omelet, but you can fill it with an assortment of delicious ingredients such as cheese, meats, and vegetables. The fillings should be cooked ahead of time if raw and added right before you fold the omelet in half to create a half-moon shape. 

Ingredients:

  • 2 Eggs
  • 2 Tbsp Water
  • Pinch of sea salt
  • Dash of freshly ground pepper
  • 1 Tsp butter

Method

  1. In a small bowl, whisk together the eggs, water or milk, salt, and pepper until thoroughly combined. Set aside.
  2. In a medium nonstick skillet or omelet pan over medium-high heat, heat butter or oil until melted, about 20 seconds, swirling to coat the pan.
  3. Pour the egg mixture into the pan and stir gently, using a heat-proof spatula or wooden spoon as it starts to set.
  4. As the egg begins to set, lift the edges and push them slightly towards the center, allowing the uncooked egg to flow underneath.
  5. Continue the process until the eggs are completely cooked and fluffy or almost fully cooked for a creamier center.
  6. Flip one side of the omelet over the other to create a half moon and slide the omelet onto a serving plate. Use salt and pepper to season.

Poached Eggs 

  • Makes 2
  • Prep time: 1 minute
  • Cook time: 3 to 6 minutes

poached eggsThe eggs may look very strange when you crack them into the simmering water, but as  they cook they develop into a wonderful texture. Too many eggs poaching at the same time will reduce the temperature of the water and make it difficult to keep the eggs separate. 

Ingredients:

  • 1 Tsp White Vinegar
  • 2 Eggs

Method

  1. Fill a large saucepan with about 4 to 5 inches of water and the vinegar and bring to a boil over high heat.
  2. Reduce the heat to medium and maintain a simmer.
  3. Crack 1 egg into a small bowl.
  4. Gently slip the egg into the simmering water. Repeat the process with the remaining egg.
  5. Cook the eggs for about 3 minutes, until the egg whites are firm.
  6. Remove the eggs with a slotted spoon and drain on paper towels. Use salt and pepper to season.

Scrambled Eggs 

  • Makes 2 servings
  • Prep time: 5 minutes
  • Cook time: 5 minutes

keto scrambled eggFluffy scrambled eggs are a wonderful treat and can be made with an assortment of additional ingredients such as onions, cheeses, meats, and fresh herbs. Scrambled eggs can overcook easily, so it is important to cook them over lower heat and always supervise the process. 

Ingredients:

  • 4 Eggs
  • 3 Tbsp whole milk
  • 1 Tbsp Butter
  • Sea Salt

Method

  1. In a small stainless steel or glass bowl, crack the eggs and beat the eggs until they are pale yellow.
  2. Add the milk and whisk the mixture vigorously until the eggs are foamy, about 3 minutes.
  3. In a medium nonstick skillet over medium-low heat, heat the butter until melted and bubbly.
  4. Add the egg mixture and cook until they just start to set, about 30 seconds.
  5. With a rubber spatula, gently scrape the set eggs from the edges of the skillet to the center of the skillet to create fluffy curds and to allow the uncooked egg to flow underneath.
  6. Continue cooking until there is no liquid left.
  7. Remove the skillet from the heat and gently stir the scrambled eggs until they are firm but not dry, being careful not to break them up. Use salt and pepper to season.

Summary

The keto egg diet is an effective short term intervention for people who are on the keto diet when their weight loss comes to a halt. However, because it limits you in terms of vitamins, minerals, and phytochemicals, it is not a good idea as a long term dietary strategy.

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