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Keto egg diet
The keto egg diet is a quick way to get into ketosis; it is an exercise for people whose weight loss with a regular keto diet has stalled or who want to start a ketogenic diet.
What is a ketogenic egg diet?
The keto egg diet is a low-carb, high-fat eating plan that shares many similarities with the Atkins and low-carb diets.
This diet involves drastically reducing carbohydrates and replacing them with fat. This decline puts the body into a metabolic state called ketosis.
Egg diet for weight loss
The egg diet includes the egg in the day’s main meals. Increases the amount of protein in the diet and, in turn, generates a more incredible feeling of satiety, reducing appetite, thus favoring short-term weight loss. It is also characterized by a diet low in carbohydrates and calories, reducing the intake of some foods, such as potatoes, sweet potatoes, and flour.
This diet can be a bit controversial because it includes many eggs in the diet. However, current studies indicate that the daily consumption of eggs does not cause cholesterol to rise or fat to accumulate in the arteries; on the contrary, consuming with a balanced diet can provide various benefits
BOILED EGG: 147 KCAL
if you are on a diet, it is best to eat it cooked so as not to add more calories. It is important not to cook it for more than 12 minutes since some vitamins could be lost if they exceed. Discover the cooking time of the perfect egg.
SOFT-BOILED OR POACHED EGG: 147 KCAL
It supposes the same calories that the boiled egg. It cooks for 3-4 minutes. You can do it without the shell, wrapped in kitchen film, or cooked in water with a bit of vinegar. So that it does not break, it is recommended to insert it when the water is still cold. Try our poached egg with avocado and prawns if you want a light egg recipe like this.
IN TORTILLA: 170 KCAL
Use a nonstick skillet and as little oil as possible to avoid excess calories. To make it very fluffy, beat the eggs well but without foaming. Or you can also separate the egg whites from the yolks, whip them to stiff peaks and then mix them with the beaten yolks. And if you are going to make it stuffed, they should be vegetables or mushrooms than cheese, chorizo , or other caloric bombs.
SCRAMBLED EGG: 180 KCAL
As in the tortilla, what increases its calories is the amount of oil or fat you use to cook it. So opt for a nonstick pan and a little oil. The secret to making it creamy is to curdle the eggs little and over low heat; and incorporate the ingredients that release water already cooked and drained, as we have done in our scrambled eggs with pepper.
FRIED EGG: 185 KCAL
This way of cooking the egg is the one that takes the cake in terms of calories, but it is possible to reduce its quantity by grilling it instead of frying it. Yes, yes, just like they do in many bars. You can
fry the egg on a smooth griddle or a nonstick pan with a trickle of oil, and it will be much lighter. And instead of accompanying it with fries, with some sautéed pumpkin tacos or some sautéed broccoli florets.
How to do the egg diet
The egg diet should last two weeks, including 2 to 4 eggs per day distributed in the main meals, including breakfast, lunch, or dinner. The good idea is to eat a boiled egg before lunch or dinner since the proteins and fats present in this food help control appetite, reducing excess food intake.
Eggs can be readily boiled (thus being less caloric) in an omelette or pan with a bit of olive oil or coconut oil.
Is an egg diet recommended?
Diets circulate on the internet based on high consumption of boiled eggs and no intake of carbohydrates. If you don’t want your health to suffer, forget about them. But if you do it, let it be for a few days and always under the supervision of a doctor or nutritionist.
Allowed foods
During the egg diet, the foods allowed are low-fat protein, low-carbohydrate fruits, and vegetables, which include the following:
- Egg, including the white and the yolk;
- Low-fat protein, such as fish, poultry, lean parts of beef, tofu, and textured soybeans;
- Low-carb vegetables, such as spinach, Swiss chard, squash, carrots, tomatoes, arugula, eggplant, beets, bell peppers, broccoli, collard greens, cucumber, and zucchini;
- low carb fruits; like kiwi, watermelon, coconut, avocado, orange, strawberries, pear, apple, lemon, melon, blueberries, and pineapple;
- condiments; such as pepper, parsley, coriander, saffron, and oregano, among others;
- low-fat dairy; such as low-fat milk, yoghurt, and cheeses;
- vegetable drinks; oats, soy, and almonds.
They are also allowed in moderate amounts: whole grains, such as rice, whole-grain pasta, oatmeal, and quinoa, in addition to legumes.
Foods to be avoided
During this diet, it is optional to avoid foods rich in carbohydrates, sugar, and fat, such as:
Some grains, such as white bread, white noodles and rice, and couscous;
- Carbohydrate-rich fruits, such as dehydrated fruits, bananas, and manga;
- Sweet foods; such as juices and industrial drinks, ice creams, cakes, pastries, and sweets;
- Industrialized foods, such as sausages, hamburgers, pizza, and snacks;
- Alcoholic beverages, such as beer, wine, cider, among others;
It is also optional to avoid tubers, such as potatoes, sweet potatoes, and cassava, rich in carbohydrates and increase calories in the diet.
Care about diet
After two weeks of doing the egg diet, it is necessary to maintain a balanced diet, including fruits, vegetables, and foods rich in fibre, and avoid the consumption of sugary, high-fat, and processed foods. See how to make a diet healthily.
To maintain weight and health after the diet, it is also essential to practice regular physical activity such as walking, jogging, running, or dancing, which necessary be done for 30 to 60 minutes, at least three times a week.
What happens if you don’t eat sufficient fat on keto?
Once you are hungry, you are more likely to eat whatever food is available. When you don’t eat enough fat on keto, you’ll feel hungrier. The more itchy, the more calories you’ll eat, and you could eat more than you need.
How many eggs are safe to eat? There is no not compulsory limit on how many eggs people should eat. Eggs can be necessary for a healthy, balanced diet, but they are best arid without added salt or fat.
Can I drink keto milk?
Cow’s milk is also high in carbohydrates, making it not keto-friendly; skip (or at least limit) diet drinks. Some artificial sweeteners can negatively affect blood sugar.
Can I eat too many eggs on keto? It’s hard to argue for eating too many eggs. According to the USDA, one giant egg comprises 6 grams of protein, 5 grams of fat, and less than 1 gram of carbohydrates, which is ideal for the ketogenic diet.
Conclusion
The Keto Egg Fast is the solution to weight loss plateaus. This short-term diet has been gaining popularity recently, especially among those who have been following the ketogenic diet for quite a while and are no longer seeing any weight loss results.
