Ketogenic diet: about egg breaking

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(with recipe)

Egg Fast is a fasting method on the ketogenic diet. You can try to use the egg breaking method when the ketogenic diet encounters a plateau or slow weight loss, but Ketojun recommends that you have experienced the ketogenic diet for at least a period of time, or after the keto flu, the body has adapted to the ketogenic diet before considering implementing the egg breaking method. In principle, the cycle of egg breaking should be 3~5 days, 6~8 eggs per day, please adjust according to your own needs.

PS. At present, I have not found any relevant research on egg breaking methods on the Internet, only some personal cases and related operation methods, and now I have sorted them out for your reference, please judge for yourself whether to try egg breaking.

Rules for breaking eggs:

  • Eggs must be consumed as the main source of fat and protein.
  • For every egg consumed, pair it with 5-10g of healthy fat (breakfast can be paired with bulletproof coffee).
  • Eat your first egg within 30 minutes of waking up.
  • Meals should be eaten every 3 hours, and the interval between meals should not exceed 5 hours.
  • Eat as planned, even if you are not hungry, eat at least one egg.
  • Each egg can be served with no more than 30g of cheese (cheese is not required, can be added).
  • At least 6 eggs should be eaten per day.
  • The last egg of the day should be consumed at least 3 hours before bedtime.
  • You can drink black coffee or plain tea.
  • You can use low-carb condiments, in moderation.
  • You can add sugar substitutes to increase the sweetness (according to personal preference, you can not add it).
  • Take vitamins, zinc, magnesium tablets and other nutrients and replenish plenty of water to maintain the body’s basic nutrients.

Benefits of Egg Breaking:

Only by eating eggs allows the body to obtain a pure diet, block the intake of processed foods, lower carbohydrate intake, and higher fat burning effect. The protein content in eggs is high, the time interval between each meal is short, and a certain feeling of satiety avoids gluconeogenesis that makes protein efficient. The protein in eggs is relatively high-quality and more beneficial to the human body. Egg yolk is rich in lecithin, which can lower cholesterol levels, protect the liver, improve memory, strengthen immunity, and anti-fatty liver vitality.

Execution schedule reference:

Egg Breaking Recipe:

Cheese omelette

Materials:

3 eggs

15g whipped cream

45g butter fried egg in a pan

65g cream cheese

10g cheddar cheese

Method:

Mix the eggs with the whipped cream, turn on low heat and slowly melt the cream completely;

  1. Pour in the egg mixture and fry slowly over low heat;
  2. Pinch small pieces of cream cheese and spread them on top of the egg mixture;
  3. Sprinkle the chopped cheddar cheese on top and sprinkle with some black pepper;
  4. When the fried egg is fried to the desired doneness, it can be poured out of the pan;
  5. If there is excess butter on the pot, you can pour it over the egg and eat it together;
  6. The portion of these three eggs can be eaten separately for 2 meals.

Cheddar Egg Omelet

Materials:

2 eggs

20g cheddar cheese

10cc of whipped cream

15g cream

1/2 tsp erythritol (if you like sweeter, add more)

Method:

  1. Pour all the ingredients except butter into a bowl and beat up;
  2. Heat the oil in a pan over medium-low heat until the butter melts and spreads;
  3. Pour in one-third of the egg mixture and slowly roll it up in half after it is half-set;
  4. Push it slightly to the edge and pour in a third of the egg mixture;
  5. wait for the semi-set to roll it up slowly until the egg liquid is used up;
  6. let the outside fry to a beautiful brownish-brown color;
  7. remove from the pan and cut into pieces;
  8. There are only two eggs in this method, and the egg roll will be softer.

Summary:

Egg breaking is a fasting method in the ketogenic diet, eggs are rich in protein and fat, which can keep the human body in ketosis and achieve the effect of burning fat. The egg breaking method lacks the support of some research reports, basically some folk practices, although the effect shown is excellent, but what everyone has to do is to try according to their own situation, ketogenic after a period of time to consider implementing egg breaking, step by step is safer.

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