In recent years, keto diets have become extremely popular among health-conscious communities as they help to lose weight faster than any other generic diet or discipline. Egg fasts are a specialized form of keto diet among many others that focuses entirely on eggs and egg-based food products. That brings up the age-old question, how many eggs a day on keto?
Eggs are high in protein and fat. That's why, as long as your personal calorie and macronutrient needs are being fulfilled, you can technically add as many eggs as you want to your diet plan. However, on a general basis, about 6-8 eggs a day is considered standard by experts while implementing a ketogenic egg-based meal.
Keto egg fasts follow a lot of strict rules and regulations so that the diet can effectively work to induce ketosis in the human body. In addition to the number of eggs, it's important to watch over their intake procedure as well for the diet to work properly. So, let's take a look at how egg fasts work and whether the number of eggs in the fast has a special significance or not.
What's A Keto Egg Fast?
Keto egg fasts are a short-term egg-based keto diet that lasts for 3-5 days at a time to revitalize the ketogenic metabolism in the human body. The primary objective of this egg fast is similar to the basic keto principle – restricting carbohydrates to stop glucose intake and induce ketosis instead.
In a Keto Egg Fast, you need to refrain from all sorts of carbohydrate products for the time being. That includes rice, pulse, beans, brans, etc. The whole point of a ketogenic diet is to force the body to perform ketosis instead of glycolysis and that's not going to happen if you have glucose i.e., carbohydrates in your food.
So, for breakfast, lunch, dinner, and everything in-between, all meals should include eggs only. For every egg that you consume, you have to intake 15 grams of butter/pure lipid or 28 grams of full-cream cheese. The lipids in these fatty substances will balance out the protein and nutrients from the eggs to provide you a full-functional balanced diet.
How Many Eggs A Day on Keto?
Ideally, if you are making a meal plan for a keto egg fast diet, it's best to keep two-three eggs for the primary meals and then one or a half of an egg for the subsidiary snacks. That brings up to a total of 6-8 eggs a day for the diet. However, the number can fluctuate depending on the overall weight and nutrient necessity of the person going through the diet.
Remember, even though it's referred to as a fast, you cannot go or stay hungry under any circumstances while doing a keto diet. In fact, it's compulsory to eat something every three to five hours even if you don't feel hungry at the moment. This greatly helps to revitalize your metabolism rate by constantly giving the metabolic system something to work with at all times.
How Many Eggs Is Too Much?
Now, this is where things get somewhat complicated. If the question is, can you eat a lot of eggs on Keto? Then the answer would logically be yes, however weird it may seem or sound.
Not everyone's metabolic system works the same way and neither does everyone's nutrient limits acclimate to the same necessities. In a Keto egg fast diet, an individual must eat at least six eggs in a day that are local and pasteurized eggs.
However, several other factors contribute to the final results. Eggs generally have 70 calories in total that comes from 5 grams of fat, 0.5-1.0 gram of carbohydrates and over 6 grams of protein. Meanwhile, depending on obesity level and specific body nutrient requirements, an adult needs at least a 2000 calorie diet every day.
Therefore, by dividing the required calorie intake by the calorie found in one egg, you get 28 eggs for a whole day of nutrition. More if you have or need a high-calorie diet. Now, it's obviously a bit weird to eat over 30 eggs a day even though a lot of people, especially wrestlers do go down that route to get some extra stamina.
But in normal circumstances, the addition of pure fatty substances like ghee, butter, cheese, etc. make up for the additional calorie requirements alongside the eggs.
What Are Some of The Keto Egg Fast Results?
Keto egg fasts might sound like a bizarre concept to walk upon, but they do have a high success rate in drastically reducing body weight. Here are a few of the keto egg fast results i.e. benefits:
- Significant weight loss
Like all other keto diets, the egg fasts also work to induce ketosis in the human body by restricting and lowering the number of carbohydrates in the metabolic system. As a result, the body is forced to lose the excess fat to provide the necessary energy and thus, lose weight in the process.
However, this whole thing doesn't happen overnight. You don't just wake up to see all fat and curb appetite in the morning. Your body can't handle the impact of an egg-based diet for more than three to five days at a time.
It takes several fasting periods ranging over months to get your body used to the protein-based diet and to manage the cholesterol levels. Once that happens, it's easier to stay more fit as your body adapts itself to get rid of the excess weight gradually on its own.
- Reduces overall appetite
Foods like eggs and milk are an all-rounder when it comes to nutrition and wellness. Eggs carry almost all the basic nutrients necessary for the human body to produce enough energy and survive. Furthermore, as they are high in protein, they make you feel less hungry that encourages you to consume less food.
Even though researchers are yet to make a full scientific evaluation of the ketogenic egg fast diet, multiple studies suggest that high protein level reduces the number of hunger-promoting hormones. As a result, even after the diet is over, the body stabilizes itself to lower the overall appetite.
- Helps to get rid of visceral fat
Visceral fat is the stored-up fat in your underbelly area. When the body needs proper nutrition, the visceral fat sacks slowly get spent to give energy to the body. And that's the principle that the ketogenic diet follows as well.
In fact, the egg-based diet has a higher rate of visceral fat-burning than any other ketogenic diet. As a result, the chances of obesity-related diseases like heart diseases, diabetes, etc. have significantly reduced for people following this keto diet.
- Brings the blood sugar level within control
In addition to reducing the hunger-promoting hormones, this diet also works to reduce insulin resistance in some people. In fact, several people have shared their experiences on how the egg fast helped them to not rely on insulin shots anymore.
Thus, by managing the blood sugar level and by enhancing the body's natural immunity, egg-based diets can help to reduce the effects of diabetes and other chronic conditions.
So, by now I hope you have a satisfactory answer to the “How many eggs a day on keto?” question. Unlike the other facets of the diet, the number of eggs doesn't matter as long as you are getting the proper nutrition from them.
Just remember to add the necessary amount of lipid-rich substance in your diet for every extra egg and let the keto fast do its magic on your body and mind.