Is the Egg Fast Safe?

We like examining current diet trends to see if there are any merits to them. You never know if something trendy might actually be healthy. The egg fast has actually existed in one form or another since at least the 1970s, but it keeps cropping up in new, modified ways. Today we’re taking a look at the egg fast to see if there is any merit to it or if it’s unhealthy.

It should be noted that eggs in and of themselves are a highly nutritious food packed with protein and nutrients. They are an excellent part of a healthy diet. They have been treated as one of those cyclical foods: sometimes they are praised for their health benefits and sometimes reviled for their fat. One egg has 213 mg of cholesterol, and that’s two-thirds of your daily limit. But, many studies have shown that the cholesterol that impacts your health comes predominantly from your liver, not your diet. An egg has 75 calories and a whopping seven grams of protein along with iron, carotenoids, minerals and vitamins. They are a filling, healthy food. But what about a diet built around them?

The egg fast is only supposed to be followed for two to five days. That’s good, because it is a brutal crash diet. There is no scientific data driving its claims, and it is hard to follow. You eat at least six eggs a day, plus one tablespoon of butter or other fat per egg, plus one ounce of full-fat cheese per egg. You eat an egg-based meal every three to five meals regardless of your hunger level, and you avoid all carbs. That’s it, that’s the whole diet! Some versions let you have up to three cans of diet soda. Another version is actually 14 days long and requires fewer eggs while permitting you to eat low-carb fruits, vegetables and lean meat. But they all follow this same basic map.

This is a version of the keto diet, and you aren’t meant to do it for more than a few days. We don’t like that it’s never been reviewed by a doctor. We also don’t like that it contains such incredibly high amounts of protein and fat with no healthy carbs. You can see a sample menu for the five-day version here. That menu leaves us with two thoughts right off the top of our heads: you’re missing a ton of vitamins and nutrients you need, and you’re going to have problems in the bathroom. There is no fiber in that diet.

When we add everything up, this cannot possibly be healthy. If a doctor tells you there is a medical reason to follow this fast, you should do it. But otherwise, steer clear of this extreme keto diet and enjoy eggs as part of a healthy balanced diet instead.   

Banner image: Isabelle Rozenbaum via Unsplash
March 15, 2021
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