How to lose weight by eating boiled eggs. Many people have probably done it before. But the egg fasting trend, or in English called Egg Fasting, makes you want to know what kind of weight loss it is. Do you have to eat only eggs? Or what can you eat with the egg fast formula? Let’s try to study it.
What is Fast Egg?
Egg Fasting is a
keto weight loss method that focuses on eating eggs for 3-5 days and restricting carbohydrate intake to very little to the greatest extent possible to allow the body to enter ketosis. A condition in which the body switches from burning sugar as its main source of energy to burning accumulated fat instead. Therefore, egg fasting is popular among people who are already losing weight with keto. Especially during periods when weight is not coming down or what is known as Hit The Plateau.
Why should you eat eggs as your main food?
The principle of eating keto is to focus on foods with good fats. Eat moderate protein and eat the least amount of carbohydrates. Eating eggs is included because they are foods with high protein, so they help the body feel full longer, reducing appetite, suitable for people who are losing weight. They also have good fats that help the body absorb fat-soluble vitamins better. They also contain many minerals and vitamins that are essential for the ยูฟ่าเบท body.
What can I eat on an egg fast?
Egg Fasting focuses on eating foods that are primarily eggs. Which include other good fats. Some foods that can be eaten include:
- Eggs: Both the yolk and the white can be eaten.
- Cheese Butter
- Healthy oils such as olive oil, coconut oil
- Plain water
- Tea Green Tea
- Black coffee without sugar
- Apple cider vinegar
- Soda or carbonated water without sugar
- Other seasonings can be used in small amounts, such as pepper, salt, or various keto seasonings.
Foods that should not be eaten are foods that contain carbohydrates. This includes vegetables and fruits that are high in starch, such as potatoes, pumpkins, corn, bananas, apples, carrots, taro, etc.Leafy vegetables can be eaten, such as kale, cabbage, lettuce, spinach, lettuce, cucumber, etc.
How to eat egg fast
Egg Fasting: How to Eat It to Lose Weight? Let’s take a look at some examples.
- Eat at least 6 eggs per day. You can prepare them as desired, such as boiled eggs, steamed eggs, omelets, soft-boiled eggs, stuffed eggs, boiled egg salad, fried egg salad, cheese baked eggs, egg rolls, egg salad, etc. You can eat more than 1 egg per meal.
- Eat a whole egg within 30 minutes of waking up.
- Eat eggs or foods that contain eggs every 3-5 hours, even if you don’t feel hungry.
- Eat good fats with eggs in a 1:1 ratio, such as 1 tablespoon of butter per egg, or add 1 ounce (about 28 grams) of cheese per egg for a boost of good fats.
- The last egg meal should be eaten 3 hours before bedtime.
- Drink plenty of water.
- You can drink diet soda, but you shouldn’t drink more than one can per day.
However, the egg fast is actually a short-term body hack by focusing on eating good protein from eggs and good fat from butter and cheese to stimulate the body to enter ketosis. Which takes 3-5 days is enough to help the weight that has been stagnant start to decrease somewhat. But how much you can reduce also depends on other factors such as starting weight, height, age, gender, and total food intake.
Fast Eggs: What are the Benefits?
There are currently no studies on the health benefits of Egg Fasting. But it is believed that it can help you lose weight in a short period of time and stimulate your body’s metabolism to use up stored fat as energy. This helps solve the problem of stagnant weight that won’t go down. In addition, eating eggs also provides protein, making you feel full. Which may lead to consuming less other foods each day, indirectly promoting weight loss.
Precautions for egg fasting
- Egg fasts are not for beginners. People who can start egg fasts should be those who have done IF or other forms of keto before.
- For those who are new to keto, the egg fast may not be able to adapt quickly enough, which may put you at risk of keto flu. You may experience frequent hunger, insomnia, headaches, fatigue, nausea, vomiting, constipation, muscle twitching, and body aches. These symptoms will start to improve after 2-3 days of eating the egg fast.
- Egg Fasting may cause the body to not receive all 5 food groups, especially carbohydrates and vitamins from vegetables and fruits.
- Egg fasts should not be done regularly, and should not be done for more than 5 days at a time, as it can be harmful to your health. Although some people do not see results within 3-5 days.
- Drink plenty of water to prevent dehydration and constipation if you don’t eat vegetables or fruits.
- People with underlying diseases such as those who are allergic to eggs, pancreatic disease, liver disease, thyroid disease, eating disorders or a history of eating disorders, gallbladder disease, people with high blood fat levels, and diabetics should not lose weight with Egg Fasting because it may have negative effects on health.
- However, even if you are a healthy person, you should consult a doctor or a weight loss and diet specialist before doing the egg fast.
Is Egg Fasting Dangerous?
Eating too much of any one type of food can be harmful to your health. And an egg fast that focuses on the fat and protein in eggs while avoiding other foods can be harmful, such as:
- Lack of nutrients, especially in the group of vitamins, minerals and dietary fiber that are abundant in vegetables, fruits and unpolished carbohydrates, which may cause you to feel tired and weak.
- Risk of high blood fat levels from eating foods high in fat, which may lead to heart disease in the future.
- Egg Fasting may cause gastrointestinal symptoms such as constipation, bloating, heartburn, or diarrhea in some people.
- There is a risk of a yo-yo effect because the weight that is lost quickly may be gained back just as quickly when you go back to your normal diet.
- Risk of high blood fat from eating foods high in fat and cholesterol, which may lead to cardiovascular problems in the future.
- Egg fasting may affect the health of those with underlying medical conditions such as kidney disease, liver disease, or those who are allergic to eggs.
Let me reiterate that the egg fast is not for everyone. Because it is not a long-term weight loss method. However, if you have done keto or if and want to try this formula. You should do it for a short period of time when you feel that your weight is not going down. It is recommended that you consult a health professional first.