Egg Fast: Diet Rules, Meal Plan, & Recipes - Wholesome Yum (2024)

Egg Fast: Diet Rules, Meal Plan, & Recipes - Wholesome Yum (1)

How to do an egg fast diet? What are the egg fast rules and the benefits? Get a complete guide, a 3-day egg fast meal plan, and easy recipes.

By Maya Krampf
Published December 18, 2020


This post may contain affiliate links, which help keep this content free. (Full disclosure)

Egg Fast: Diet Rules, Meal Plan, & Recipes - Wholesome Yum (3)

Free Printable: Low Carb & Keto Food List

Get It Now

Table Of Contents hide

  • What is An Egg Fast?
  • Egg Fast Rules
  • 3-Day Egg Fast Meal Plan
  • 10 Easy Keto Egg Fast Recipes
  • FAQs About Egg Fast Rules
  • How To Avoid Pitfalls
  • How To Transition Out Of An Egg Fast
  • Important Reminders Before You Start
  • Conclusion: Should You Try The Egg Fast Diet?

The keto egg fast has seen a lot of hype — and I get questions about it often. It was about time I compiled all my research into a handy guide for you. How does the egg fast diet work? What are the egg fast rules? And, can you make different enough egg fast recipes so you won’t get bored? If you’re asking these questions, this guide is the ultimate resource for the answers — complete with delicious recipes starring eggs.

First and foremost, know that an egg fast is not a permanent diet or a replacement for a healthy keto diet — and it’s best to consult your doctor before doing one.Much like a whole30 (but way more restrictive and on a shorter timeframe!), this is a reset. If you’re just getting started with a low carb lifestyle, these keto beginner tips are worth reviewing first.

What is An Egg Fast?

The egg fast diet is a naturally ketogenic, temporary diet, typically lasting 3-5 days, that focuses on eating eggs, cheese, and pure fats, with the goal of losing weight or breaking a weight loss stall. It is intended to be very short-term and can act as a reset, but not a replacement for eating well long-term.

Since eggs are naturally keto, an egg fast (sometimes called a “boiled egg diet”) creates the perfect conditions for low carb, moderate protein, and high fat macros that encourage fat burning and ketosis.

Many people do this fast as part of new year’s resolutions, but it’s a good option for keto dieters anytime that a reset is needed.

Why does an egg fast diet work?

While there haven’t been any scientific studies to support this topic specifically, there are several reasonable theories, which do have scientific evidence:

  • Eggs are more satiating than many other foods. [*]This allows you to go for longer periods of time without feeling hungry and achieve more benefits from fasting between meals.
  • Eggs are loaded with choline and amino acids that improve the body’s fat burning ability. [*]
  • Daily calories consumed during an egg fast is naturally lower. Temporarily reducing the variety of foods has been shown to translate to consuming less [*], and supports weight loss.
  • Extraordinarily low carbs ensure consistent ketosis. Daily carbs on an egg diet are much lower than even the strictest long-term keto diet. This has an amazing ability to regulate blood sugar and virtually eliminate insulin spikes.

How long should you do an egg fast for?

A 3-day egg fast is ideal, but you can do it a little longer if you want — up to 5 days but no more. You don’t need a longer timeframe to break your stall, and doing so would certainly lead to nutritional deficiencies.

Egg Fast: Diet Rules, Meal Plan, & Recipes - Wholesome Yum (4)

Egg Fast Rules

Many people modify the rules to suit their needs, but below are the basic egg fast guidelines. I’ve broken them down into the most critical so that they aren’t overwhelming, and the additional recommendations to follow for best results.

Most Important Egg Fast Rules:

  1. Eat at least 6 whole eggs per day. This is the basis of the diet.
  2. Eat a tablespoon of pure healthy fat for every egg you eat. These can be butter, mayonnaise, or healthy oil like coconut oil, olive oil or avocado oil. (You can eat them with the egg or use them to cook it.) Ideally, incorporate at least 1 tablespoon of MCT oil into your daily fat intake.
  3. Eat up to a tablespoon (1/2 ounce) of full-fat cheese with every egg. All full-fat hard or soft cheeses will work, and you have lots of options – get the full keto cheese list here.

Additional (Recommended) Rules:

  1. Use the highest-quality eggs, cheese, and fats possible. Even if you don’t usually buy cage-free eggs or grass-fed butter, this would be a good time, since they are the only things you’ll be consuming for multiple days.
  2. Eat one whole egg within 30 minutes of getting up in the morning. This will keep you full.
  3. Have an egg fast meal every 3-5 hours, even if you’re not hungry, and stop eating at least 3 hours before bed.
  4. Use seasonings, spices, and (sugar-free) condiments in small amounts. Keep them under 1 gram of net carbs per serving and up to 5g net carbs total per day. That means you can keep flavors fresher with sugar-free condiments or small amounts of spices from my list of low carb foods.
  5. Use small amounts of sugar substitutesin moderation, but no sugar alcohols. Pure liquid monk fruit, liquid stevia, or monk fruit allulose blend (my favorite!) are all fine.
  6. Enjoy zero-carb, unsweetened drinks like coffee or tea. This includes butter coffee with no milk or cream. Since we encourage clean keto here at Wholesome Yum, try to avoid diet soda, but if you feel like you need it to get through, limit yourself to 1-2 cans per day.

Keto Egg Fast RulesPin It For Later!

3-Day Egg Fast Meal Plan

If you’re worried you’ll get bored or sick of eggs, don’t be (as long as you like eggs in general). This 3-day egg fast menu has lots of different types of egg fast recipes and will keep your meals varied!

Egg Fast: Diet Rules, Meal Plan, & Recipes - Wholesome Yum (5)

FYI: This sample menu focuses on breakfast, lunch, and dinner.

You’ll probably want to also keep hard boiled eggs on hand, as well as cheese cubes, slices, or sticks, for snacks.

Egg Fast: Diet Rules, Meal Plan, & Recipes - Wholesome Yum (6)

Day 1:

  • Breakfast: Cream cheese pancakes + 1-2 Tbsp Wholesome Yum Keto Maple Syrup
  • Lunch: Quick egg salad (omit the celery and onion) + cheese cubes
  • Dinner: Omelette filled with havarti cheese and fresh dill
Egg Fast: Diet Rules, Meal Plan, & Recipes - Wholesome Yum (7)

Day 2:

  • Breakfast: Sweet cinnamon cloud bread (add a combo of Besti Brown and cinnamon to the yolks before folding with the whites), slathered with butter
  • Lunch: Deviled eggs (skip the bacon) with paprika
  • Dinner: Sunny-side-up eggs + cheese crisps
Egg Fast: Diet Rules, Meal Plan, & Recipes - Wholesome Yum (8)

Day 3:

  • Breakfast: Cream cheese pancakes + 1-2 Tbsp Wholesome Yum Keto Maple Syrup
  • Lunch: Cloud bread with butter or mascarpone
  • Dinner: Coddled eggs with cheddar and fresh chives

Keto Egg Fast Diet Meal PlanPin It For Later!

10 Easy Keto Egg Fast Recipes

Who knew there were so many ways to enjoy eggs and cheese? See for yourself with these delicious dishes that you can enjoy during your fast:

Easy Peel Hard Boiled Eggs

Can’t go wrong with a classic! You’ll definitely want a big batch to have on hand for your egg fast, for snacks, fighting cravings, and making some of the other recipes below that rely on them.

Deviled Eggs With Bacon

Just omit the bacon to make them egg fast-friendly!

Cloud Bread

To make it sweet, mix equal partsketo brown sugarand cinnamon, and stir into the yolks before folding them with the whites. You could also sprinkle over the top before baking.

To make savory cloud bread, add up to 1/8 teaspoon of your favorite dried herbs and spices to the “dough” before baking.

Egg Salad

Omit the celery and onion to make this dish fit a keto egg fast diet.

Perfect Omelette

Omit the veggies in the recipe and opt for fresh herbs and any cheeses you like inside, instead.

Coddled Eggs

Firm whites, runny yolks, and a sprinkle of cheese — perfection!

Cream Cheese Pancakes

Cream cheese allows these crepe-like cakes to brown and bubble perfectly. Delicious withketo maple syrup!

Baked Cheese Crisps

As long as you eat an egg with them, they’re a perfect snack or garnish!

Cloud Eggs

The interesting texture of the whites is a nice change of pace from the same old egg fast recipes.

Hollandaise Sauce

Drizzle this over your scrambled eggs (or your favorite kind) and sprinkle with fresh herbs.

Keto Egg Fast RecipesPin It For Later!

FAQs About Egg Fast Diet & Weight Loss

This diet is pretty strict, so you might be wondering, is it worth it and what results can you expect?

  • What results can you expect? The egg fast diet ramps up many of the main benefits of standard ketogenic diets. You can expect to see less hunger, fewer cravings, deeper ketosis, and weight loss.
  • Can you lose weight by eating only eggs? Yes, and that’s what the egg fast is! Anecdotally, you can lose weight by eating eggs because they’re highly satisfying on their own — and I say anecdotally because I’m not aware of any studies on this specifically. This diet also ensures you can enter ketosis by increasing your fat intake, which can support weight loss.
  • How fast can you lose weight on the egg diet? Based on anecdotal evidence, people following egg fast rules lose between 5 and 10 pounds in the 3-5 day fasting period. I lost 6 pounds when I did the fast, and kept off 4 of them after resuming to normal eating.
  • Can you do the egg fast if you are not following a keto diet? Yes, you can, but it will be a lot more difficult, and you are more likely to experience the keto flu. If you’re new to low carb eating, transition to a regular low carb or keto diet first, then try an egg fast once you’ve gotten used to that. It will be much easier on your body.

FAQs About Egg Fast Rules

With so many rules, it’s easy to get confused about what to do. Here are some of the most common questions about what you can and can’t have:

  • What fats can you have on an egg fast? Eat the highest-quality,pure fats you can find. Excellent choices include grass-fed butter, coconut oil, avocado oil, quality lard, ghee, avocado oil mayonnaise, and MCT oil.
  • Can you have coffee or tea on an egg fast? Yes. Coffee and tea, as well as any zero-carb and unsweetened drinks, are acceptable. Butter coffee and butter tea (make these without any added milk or cream!) are okay too, as long as you’re eating an egg with them.
  • Can you put cream in your coffee? This is a common question, but the answer is no. Cream is not included in approved egg fast ingredients.
  • Can you have fruits and vegetables? No. Sorry. Remember this is short-term.
  • Can you have (fill in the blank) on an egg fast? If it’s not on the list in the egg fast rules above, then the answer is no. Is it possible to still have success if you modify it? Sure, it’s possible. But it’s only 3 days, I recommend just sticking to the rules to get maximum results.
  • How many eggs do you eat on an egg fast? At a minimum, you need to eat six eggs a day. If you’re really hungry, you can add more eggs — one at a time.
  • Can you take vitamins and supplements? Yes, as long as they aren’t the sugary gummy kind. 😉 Take whatever you’d normally take, and as always, consult your doctor on any supplement intake.

How To Avoid Pitfalls

Like the regular keto diet, adjusting to ketosis can cause unpleasant side effects — however, they’re avoidable! There are 2 main things to watch for:

  1. Drink plenty of water. Water is always important, but particularly for extremely low carb diets like this one. Another reason to drink water is to reduce the chance of constipation, which can happen during an egg fast since you won’t get fiber from keto vegetables. A magnesium citrate supplement can help with this, which brings us to our next point…
  2. Get enough electrolytes. Take the same ones you would normally take to avoid keto flu symptoms, particularly potassium (you can also use a potassium salt like this) and magnesium (get this one for a calming effect or this one to alleviate constipation). Most important, be sure to use salt on your food generously to get enough sodium. Eggs are delicious with salt!

How To Transition Out Of An Egg Fast

When the fast is over, what comes next? First, just be prepared: expect to gain at least a little weight back, but not all of it. That’s normal! You’ll most likely have a net loss after the fasting period.

Here is how to transition — anecdotally, this approach will help keep most of the weight off:

  1. For 2 days after the fast, continue to eat eggs for 1-2 meals per day. The easiest method is usually to have eggs for breakfast and lunch, and have a regular keto dinner.
  2. After 2 days, transition back to your everyday low carb to keto diet. It helps to continue to eat clean, unprocessed foods. See the keto food list here for inspiration, or start using custom keto meal plans right away.
  3. Re-evaluate your everyday approach to keto to make it as healthy and sustainable for your goals. This fast is a short-term solution for weight loss plateaus, so you’ll need to keep experimenting with what works in your day-to-day eating habits.

Egg Fast: Diet Rules, Meal Plan, & Recipes - Wholesome Yum (19)

Important Reminders Before You Start

While fasting itself has been heavily researched, there aren’t any studies that support the specific benefits of egg fasts. So, proceed with caution! Just some reminders:

  • Check with your doctor before you begin, especially if you have a health condition. Don’t do this if you’re pregnant or breastfeeding. Please don’t take this article as a substitute for medical advice – it is not.
  • Avoid the egg fast diet if you have egg allergies, a history of disordered eating, or trouble with yo-yo dieting. It will do more harm than good in these cases.
  • If you’re already used to following a keto diet and haven’t seen results from it yet, consider getting into the rhythm of things first. Use this keto beginner’s guide and keto grocery list to make sure you’re on the right track.
  • Limit egg fasting to 3-5 days. This is not meant to be a long-term plan and can lead to nutrient deficiencies if you do it long-term.
  • Listen to your body. If you feel really bad, it’s okay to stop. Everyone is different and if it’s not for you, that’s okay!

Conclusion: Should You Try The Egg Fast Diet?

Only you can answer this question, based on where you are today, your mindset, and your goals. If you’re used to a keto way of eating and stuck in a weight loss plateau, an egg fast might be the reset you need. Follow rules, avoid keto flu, and make a plan for going back to clean keto eating after the fast is over.

Egg Fast Diet Guide & MenuPin It For Later!

Egg Fast: Diet Rules, Meal Plan, & Recipes - Wholesome Yum (20)
Egg Fast: Diet Rules, Meal Plan, & Recipes - Wholesome Yum (2024)


What are the disadvantages of the egg fast diet? ›

An egg fast usually only lasts a few days. Scientists have not studied the impact of an egg fast on the body. Ketogenic diets in general can have several possible short-term and long-term side effects. These range from upset stomachs and dizziness, to kidney and liver problems, and vitamin and mineral deficiencies.

What is the egg diet meal plan? ›

An example of a meal plan could include:
  1. Breakfast: Two eggs and a low carb vegetable.
  2. Lunch: Lean protein with a green salad.
  3. Dinner: Eggs or lean protein and low carb vegetables.
  4. Breakfast: Two eggs and half a grapefruit.
  5. Lunch: One serving of lean protein with spinach and half a grapefruit.

Can I have black coffee on egg fast? ›

Beverages allowed include water, black coffee, and other zero-calorie drinks. Eggs can be prepared any way you want as long as no calories are added. That means you can't use butter or oil for cooking your egg.

How many boiled eggs should I eat a day to lose weight? ›

Include 2-3 eggs in your diet on a daily basis. You can either eat one egg per meal or divide the eggs in a balanced ratio between your breakfast, lunch or dinner. Avoid eating three eggs in one go. Along with boiled eggs you can include green leafy vegetables, seasonal fruits, fish and even pulses in your daily diet.

How much weight can you lose in 2 weeks on the boiled egg diet? ›

Experts have a few insights into the diet, which promises to help people lose up to 25 pounds in just two weeks.

Can you eat as many eggs as you want on an egg fast? ›

It's common to consume 6 to 10 whole eggs daily paired with other sources of fat. Note that ideally, you should avoid eating at least three hours before bed if you're on the egg fast diet.

Does egg diet reduce belly fat? ›

Proteins are more satisfying than fats and carbohydrates. Eating eggs will not magically remove your belly fat and extra weight, but by keeping you from feeling hungry for longer, eggs contribute to your weight loss success. Eating a high-protein diet is one strategy for losing weight.

How many pounds can you lose on the 3 day egg diet? ›

That said, most people claim they lose 5–10 pounds (1.4–2.7 kg) in 3–5 days. An egg fast can help you lose weight by restricting calories and promoting ketosis — a metabolic state in which your body uses ketones as a source of fuel.

What is the Jimmy Moore egg fast? ›

What are the rules of an egg fast? First published by Jimmy Moore, is to eat 1 tablespoon of fat with each egg and up to 30g (1oz) of cheese per egg. Spices and little sauces are allowed but just keep it to 1g net carbs or under per egg, or less than 5g net carbs per day.

Can you have mayo on egg diet? ›

On the 14-day diet you can eat eggs, lean protein sources like poultry, fish and lean cuts of beef, lamb and pork. You can also eat low carb fruits (1-2 portions a day) and non-starchy veg along with fat sources such as coconut oil, butter and mayonnaise – but only in small portions.

Is cottage cheese OK for egg fast? ›

Here's a table that provides the nutritional profiles for several types of fat that you may wish to include in your keto egg fast. Food (Tbsp.) Note: Cottage cheese — a favorite among many dieters — is not recommended for a keto egg fast. It's relatively low in fat but high in protein and carbs.

How much weight will I lose if I only eat eggs for a week? ›

It depends how many eggs you eat but unless it's thousands you'll lose about 6 pounds of water in 3–4 days along with about 2 lbs of lean and fat mass as your metabolism switches to burning fat. Over the next 3 days on average, you'd lose about 0.4–0.6 lbs per day, so about a pound and a half of fat.

What not to eat with boiled eggs? ›

The combination of eggs with these things can be harmful to health.
  • Dairy Products. Eggs should not be eaten with soy milk. ...
  • Soy milk. Many people like to eat eggs or omelettes with tea for breakfast. ...
  • Tea. ...
  • Sugar.
Sep 21, 2023

What are the pros and cons of the egg fast? ›

BOTTOM LINE: An egg fast is an extreme, brief version of the keto diet that restricts you to eating mostly eggs, cheese, and butter for 3–5 days. It may promote short-term weight loss, but it risks nutrient deficiencies and weight regain.

Is the egg diet good or bad for you? ›

BOTTOM LINE: Although the boiled egg diet encourages eating healthy food groups and may promote short-term weight loss, it's overly restrictive and unsustainable. Any weight you lose may be regained once you return to your typical eating pattern.

What are the side effects of the 3 day egg diet? ›

In fact, three days might be just long enough to induce some of the side effects of a metabolic transition into ketosis, like headaches, low energy, and irritability. If you're new to low-carb eating, it can take about a week for your body to adjust.

How often is it safe to do an egg fast? ›

A typical egg fast lasts between three to five days, as this will be enough to overcome a weight loss plateau and promote ketosis. It is not recommended to follow this approach for longer than five days unless under medical supervision. Doing so will increase your risk of nutritional deficiencies and digestive issues.

Top Articles
Latest Posts
Article information

Author: Patricia Veum II

Last Updated:

Views: 5418

Rating: 4.3 / 5 (64 voted)

Reviews: 87% of readers found this page helpful

Author information

Name: Patricia Veum II

Birthday: 1994-12-16

Address: 2064 Little Summit, Goldieton, MS 97651-0862

Phone: +6873952696715

Job: Principal Officer

Hobby: Rafting, Cabaret, Candle making, Jigsaw puzzles, Inline skating, Magic, Graffiti

Introduction: My name is Patricia Veum II, I am a vast, combative, smiling, famous, inexpensive, zealous, sparkling person who loves writing and wants to share my knowledge and understanding with you.