When you reach a weight loss plateau during your journey of a low carb diet, an egg fast diet can help! Discover all of the rules for fasting along with 30 egg fast recipes and sample meal plans to help you get by.
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Egg Fasting For Stalled Weight Loss
Sometimes, no matter how hard you keto, you just don’t see the results you’re hoping for. Your body has seemingly given up on your goals and you’re frustrated.
Or, perhaps, you’ve not been tracking all your carbs and you’ve veered into low carb living instead of maintaining a state of ketosis.
Or, maybe your weight issues stem from overindulging in low-carb sweets. This can throw your hunger hormones out of balance and you end up eating more than you really need.
Regardless of why you’re frustrated and ready to do something to propel you forward, there’s a VERY simple solution: egg fasting.
These kinds of diet recipes are just the thing for quick weight loss and to jumpstart your stalled keto progress. Not only is the plan easy to follow, the dishes are super simple. You need only a few ingredients...and you can even include egg based desserts!
What Is An Egg Fast?
This fast is a “keto hack” that many use to see results after a stall.
Jimmy Moore of Livin La Vida Low Carb is thought to be the inspiration for the egg diet after he lost 27 pounds eating primarily eggs for a month (those diet results are hard to argue with!).
Here were the guidelines he followed during his egg fast:
- Must eat eggs as the primary source of fat and protein.
- 1 tablespoon of butter (or another fat source) used per egg consumed.
- Must eat a serving within 30 minutes after waking. (Please note: my version changed this rule to include intermittent fasting which improves results by extending the time between dinner and breakfast.)
- These protein-based meals ideally should be eaten every 3 hours, but not more than every 5 hours.
- Must follow the schedule even if not hungry (Eat 1 serving when that happens).
- Cheese will be permitted up to one ounce per egg.
- A minimum of a half-dozen must be consumed daily.
- Use local pastured eggs loaded with healthy omega-3 fats and Vitamin D in your fast recipes.
- Eating will cease three hours before bedtime.
- Diet soda will be allowed up to 3 cans daily with a goal of 1 or less.
Does This Keto Fast Really Get Results?
Well, it did for Jimmy and it did for me. I tried egg fasting to push past a plateau and my results were quite satisfactory!
You really can lose weight and regain some momentum with a very simple egg fast meal plan.
When I tried it last year, I used the modified rules at Fluffy Chix Cook and lost about 4 pounds!
One thing to keep in mind: When you go back to regular eating, though, don’t be surprised if you regain a couple of pounds (I did, too!), because it’s completely normal.
However, you’ll most likely still be ahead of where you started...and you’ll have helped reset your body just a bit to get back to the business of losing weight.
What Is The Egg Fast Plan?
Ready to find out what you can do to enjoy these results yourself? Here are the basic egg fast rules for the version I follow:
- Don’t eat for the first three hours of your day. This helps you reap the benefits of intermittent fasting as well as the perks of your fast. (NOTE: I've changed the original rule of eating within 30 minutes of waking for better results.)
- Don’t skip meals, either. No OMAD (one meal a day) regimens. You need to eat 3 diet meals a day. Each meal should consist of a minimum 2 eggs with 2 tablespoons fat (butter, coconut oil, avocado mayo, olive oil, MCT oil, etc.).
- You can include 1 ounce of full-fat cheese (cheddar, mozzarella, Parmesan, cream cheese, Monterrey, etc.) with each egg if you’d like for variety, too...but keep it at 6 ounces (or less) of cheese per day.
- If you want to snack between meals, simply eat one serving with a tablespoon of fat as your snack (but only if you’re hungry!). Hard-boiled, scrambled, fried, poached...your pick!
- Make sure not to go too long in between eating, too! No more than 5 hours between meals.
- Be certain to finish your last meal of the day at least 3 hours before bedtime.
- Don’t forget to hydrate! Drink the minimum standard of 64 ounces of water each day...but more is great, too!
- Supplement, supplement, supplement. Talk to your doctor about your daily needs, but getting adequate magnesium, sodium, and potassium is important.
- Avoid sugar alcohols. Concentrated stevia and monk fruit are okay to sweeten your tea or coffee or to make your desserts with.
- Don’t go crazy on the spices, either. Keep it to 1 gram of carbohydrates or less per serving in any of your egg fast recipes to really propel you back into your fat-burning mode.
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Frequently Asked Questions About Egg Diet
If you’re looking for the quick answers to your (fat) burning egg fast questions, this is your spot!
How many eggs do you eat on an egg fast?
At least 2 eggs per meal, 3 meals a day. So that’s 6 a day minimum during your time on the diet, but if you’re hungry, you can have 3 per meal instead.
Can I combine OMAD or IF (one meal a day or intermittent fast) with the egg fast diet?
Your first meal should start at least 3 hours after you wake and your final meal should end 3 hours before bedtime...and you should eat three meals a day! No skipping.
What can you eat on an egg fast?
Eggs...and fat...and cheese! For now, you’re leaving out the meat, fruit, and veggies.
Can you lose weight by eating only eggs?
Many people have, including me. This is not a long term solution, but a quick hack to get back into weight loss mode or reset your body (and mind).
This diet has been effective for quick sprints.
Can you have coffee on an egg fast?
Coffee and tea are both 0 calorie foods and won’t mess with your keto diet results. However, what you add to them could, so be wise and make sure you’re paying attention!
Egg Fast Menu Ideas
I know, I know. This sounds so boring. But I promise, it’s not!
There are so many delicious recipes you can make with eggs, fat, and cheese. It’s actually pretty surprising and you’ll probably gain a few favorites to work into your regular keto meal plan when your egg fast is over.
You don’t have to limit your eating to only fried eggs, omelets, and quiche either. A lot of people have had success losing weight fast by following a diet plan with creative, simple, and tasty recipes.
Want to get my super simple egg fast recipes and rules? Grab them in this ultimate guide!
It also includes a 3-day diet plan to get rid of any guesswork on your part. No excuses now!
Diet Fast Recipe Tip For Weight Loss
Always check the recipe and make an adjustment to use the whole egg, if needed. For example, if you’re eating the meringue cookies, pair them with a yolk-only fast-frozen custard to get the yolk and the whites in.
If you have any questions on the egg fast diet plan, please ask in the comments section of this post. For more help, I recommend joining an egg fast specific Facebook group.
Easy & Delicious Egg Fast Recipes
Are you ready to get some results? Here are 30 wholly yummy and very simple recipes you can enjoy while fasting!
Remember- The short term diet is often used for losing weight when it’s stalled. It’s not meant to be followed long term (and, of course, always talk to your doctor before trying anything new).
1. Egg and Cheese Quiche Recipe
Baking a cheese quiche at the start of your egg fast is an easy way to make multiple meals at once.
It's a filling dish to serve for any meal of the day! You can eat some for breakfast all week long or enjoy the leftovers for lunch or dinner, too.
2. Keto Cloud Bread Recipe (Oopsie Bread Rolls )
Breakfast and lunch sandwiches are possible on an fasting diet when you make cloud bread. With less than one gram carb for each roll, what's not to love?
3. Frozen Custard (Low Carb Ice Cream Recipe)
For those doing the fast during the summer, this simple frozen custard dessert will really hit the spot. It's a simple egg based ice cream that won't know you out of ketosis.
4. Low Carb Deviled Eggs Without Vinegar
Deviled eggs are the perfect snack for any low carb diet. Just be sure to use a mayonnaise made with a healthy fat like avocado oil.
5. Low Carb Keto Egg Salad
Egg salad sandwiches are possible on a keto fast. Just serve the salad on cloud bread!
6. Keto Cloud Cake With Coffee Buttercream
Have something to celebrate and want a special treat? This keto cloud cake is so low in carbs, it's fine to have while egg fasting.
7. Coffee Custard Pudding
Need an easy dessert that you can make while doing a low carb fast? Try coffee custard! It's not only simple but gives a little energy boost too.
8. Lemon Pudding Custard
This lemon-flavored custard pudding has a refreshing citrus flair. Or, you can use the base recipe with another flavor extract to make endless possibilities.
9. Buttery Asiago Baked Eggs
Baked eggs are about as easy as it gets when it comes to making breakfast. And to up the fat, these have plenty of butter and a sprinkling of cheese.
10. Sugar-Free Meringue Cookies
You'll need to pair these meringue cookies with another food like a yolk only custard. That way you'll be getting in the required whole egg.
11. Flourless Cinnamon Pancakes
Do you miss eating pancakes for breakfast? Well, this recipe cleverly disguises the eggs into tasty cinnamon pancakes.
12. Homemade Coconut Oil Mayonnaise For Keto Diet
Commercially prepared mayo made with healthy fast are a lot more expensive than making your own. So why spend the extra money when it's so easy to make homemade mayonnaise?
13. Instant Pot Hard Boiled Eggs
An Instant Pot is a great way to hard cook eggs under pressure to perfection every time. Just be sure to adjust the time to exactly how you like them!
14. Egg Fast Frozen Custard Recipe
You'll love this low carb "ice cream" treat from I Breathe, I'm Hungry! And it's easy to vary the flavor to change it up.
15. Instant Pot Poached Eggs
Thanks to Step Away From The Carbs, learn how to make poached eggs easily in the Instant Pot. Not only easy, but they come out perfect every time!
16. Tex Mex White Egg Pizza
Pizza for breakfast? Sure, why not? You'll love this simple recipe for a Tex Mex white pizza with egg-based crust from Fluffy Chix Cook.
17. Keto Salted Caramel Custard
It won't even feel like dieting when you include a scrumptious keto salted caramel custard from I Breathe, I'm Hungry in the meal plan. So be sure to add this dessert into the menu.
18. Keto Lemon-Filled Danish
Having trouble watching others stuff high carb pastries in their mouth at work? Give yourself this egg fast lemon custard danish from Ketogenic Woman to enjoy without guilt.
19. Quick Keto Egg Drop Soup
If it weren't for all the high carb thickener, the egg drop soup at Chinese restaurants would be a good choice. So do yourself a favor and make this keto-friendly version from Fluffy Chix Cook instead.
20. Keto Friendly Deviled Eggs
You can never have enough deviled egg recipes, especially while fasting. Here's another one from I Breathe, I'm Hungry to keep handy for easy snacks.
21. Fried Boiled Eggs with Yum Yum Sauce
Want to give ordinary hard-boiled eggs a bit more flavor? Learn how to fry hard-cooked eggs from Eating For Teal and drizzle on some low carb yum yum sauce!
22. Keto Buffalo Omelette
Why make a boring omelet with just egg and cheese? This one from I Breathe, I'm Hungry spices it up with some Buffalo chicken flavor!
23. Low Carb Breakfast Biscuit
Miss the quick drive through breakfast sandwiches? You can make an even better version at home with this ultimate egg and biscuit sandwich from Fluffy Chix Cook.
24. Low Carb Caramel Macchiato Cheesecakes
Wow! Who would have thought that cheesecakes could be egg fast friendly. Thanks to I Breathe, I'm Hungry, These little caramel macchiato cheesecakes are bite-sized pieces of heaven that won't break your fast.
25. Air Fryer Hard-Cooked Eggs
If you have an air fryer, you can use it to make air-fried hard-cooked eggs easily like Casserole Crissy. It's just one more way to prep snacks while fasting.
26. Fried Egg Fundido
Spice up your morning routine with this keto-friendly fundido from Fluffy Chix Cook! It's got all the cheese and pepper kick of the traditional Mexican dish.
27. Keto Snickerdoodle Crepes
If you like to start the day off with a little treat, these keto snickerdoodle crepes from I Breathe, I'm Hungry are for you. And, they can be made ahead to enjoy all week long!
28. Fluffy Egg Puffs
Puffs, or clouds, are eggs baked in a puffy egg white shell. You can even throw in the extra yolks in the middle! Grab this recipe from Ketogenic Woman.
29. Low Carb Fettuccini Alfredo
Fettuccini is possible on this fast diet when the noodles are made of egg- thanks to I Breathe, I'm Hungry! Pair them with a creamy sauce and you've got one of the best keto egg fast alfredo recipes.
30. Simple Egg Jalapeno Popper Puffs
It only takes about 80 seconds to make a quick and easy egg popper for breakfast. It's sure to become a regular even after your fast is done.
My favorite recipe is from Fluffy Chix Cook!
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Last Updated December 31, 2020 with additional clarifications. Originally published on April 22, 2016.
Monika
Hi Lisa, shoukd I count calories during egg fast?
Lisa MarcAurele
You should not need to count calories as long as you only eat to satisfy hunger.
Jimmy
A bit late to the party, but I've been trying the egg fast this week and I find that I need to eat a dozen or more eggs a day to feel even close to satiated (at least 6 per meal, 2 meals per day, since I do intermittent fasting). And I was eating keto/low-carb before I started the egg fast. I've looked around online and no one seems to discuss the maximum number of eggs one should eat on this plan. I'm trying to avoid hunger but I worry I've possibly stepped over some kind of threshold (in regards to calories, cholesterol, etc.). Any advice?
Lisa MarcAurele
It's not uncommon to eat a dozen or so eggs. It's a short term diet so it shouldn't be an issue.
Summer
Hi,
May I please ask if I choose to add cheese, is on top of the fats per egg or does it replace the fats?
Thank you!
Lisa MarcAurele
It's on top of the fats per egg.
Kim
Hi.
Why should you not do OMAD together with this egg diet?
Kim
Lisa MarcAurele
You can certainly do that with egg fasting.
Kim Erickson
Hello. I'm just a little confused. At the beginning it states "must eat a serving within 30 min. of waking"
Scroll down and it states "don't having a serving within 3 hrs of waking"
Could you clarify please.
Lisa MarcAurele
This question has been answered several times. The 30 min rule is original and the waiting a few hours is my adaptation that adds in intermittent fasting.
Mimm
he egg diet doesn't allow for 6 eggs a day, yet we're told to consume AT LEAST six eggs a day. I'm totally confused.
Lisa MarcAurele
If egg fasting, you'll want to eat at least 2 eggs for each meal and eat three meals a day. That's a minimum of 6 eggs.
Carol
Thanks for the information and recipes but I’m confused At one stage you say eat within 30 minutes of wAking, later saying don’t eat for first three hours. Which is the correct advice?
Lisa MarcAurele
It depends on whether you are intermittent fasting or not. If not intermittent fasting, eat within 30 minutes of waking.
Susie hawkins
Can I have collagen supplement on egg fast diet?
Lisa MarcAurele
Collagen supplements should be okay as long as there are no more than a carb or two per serving.
Ann
I am either blind or just missing it. How long do you do this egg diet? I wouldn’t want to do it so long that I became sick of eggs.
Lisa MarcAurele
Egg fasts are typically done 5 out of 7 days each week for just one week or several weeks at a time until the goal is reached.
Patti
I am a little confused with the directions. In the 1st part of the article it mentions to eat within 30 minutes of waking, but towards the end of the article it shows to wait at least 3hrs. Which is the correct way? Thanks...Patti
Lisa MarcAurele
It depends on whether you are intermittent fasting or not. The original plan by Jimmy Moore states to eat within 30 minutes of waking but I like to intermittent fast and wait several hours before eating.
Ellen
In different spots it says must eat egg 30 minutes after waking and in another within 3 hours of waking ... which is it? I have meds I must take when I awake and cannot eat for 60 minutes so I obviously need to know the rules before I start and get frustrated.
Lisa MarcAurele
I also take medication (thyroid hormone) where I need to wait an hour before eating. But the reason I prefer waiting several hours is to get the benefits of intermittent fasting as well as egg fasting. The original plan by Jimmy Moore had the rule to eat within 30 minutes which I do not follow. I changed that rule.
Ananda
Is sugar free coffee mate allowed
Lisa MarcAurele
If it has some hidden sugars like maltodextrin, it may cause a weight loss stall.
Mary C Ekroos
Hi Lisa, on page 18 of the Egg Fast Guide, on the Special Occasion Cloud Cake, under the instructions, the "Frosting" goes back to the beginning of the cake instructions. I would think that you would just mix all ingredients together, but it would be nice to have them written out instead of the Cake instructions repeated. Thanks, and all the recipes sound wonderful! I will be trying most of them shortly, but I don't drink coffee so I will have to find something to replace that in a few recipes. Thanks again & Many Blessings!
Lisa MarcAurele
Thanks Mary! I'll fix that.
Christie
The first instructions said to eat an egg within 30 minutes and then the next instructions say to wait 3 hours before you eat. Which is the correct one?
Lisa MarcAurele
It depends if you are intermittent fasting. If you aren't intermittent fasting, eat the egg soon after waking like the original rules from Jimmy Moore.
Ruth
Thanks. I was just about to ask the same question.
Kera
Can you have bullet proof coffee on egg fast? If you do butter, McD oil or coconut oil and I couple drops stevia? I like coffee but not black and would rather not deal with the headache from lack of caffeine.
Lisa MarcAurele
You can do keto coffee on an egg fast.
Ann Lumpkin
My cholesterol is borderline high. Is this diet for me?
Lisa MarcAurele
It's best to check with your doctor or medical practitioner.
Wendy
I recommend following Dr Ken Berry and reading the book the Cholersterol Code. Some doctors may not be up to speed on the latest research in conjunction with a low carb diet, so seek an MD who is low carb/keto friendly. 🙂
Joe Ryan
In one area it says to eat within a half hour upon waking and in another area it says to not eat for 3 hours upon waking. Which is it?
Lisa MarcAurele
The original plan says to eat within a half hour. I modified it to wait to extend intermittent fasting as well as allowing at least an hour before eating after taking thyroid hormone.
Nanette
Hell Lisa,
I read you take a thyroid pill every day in the morning. (I learned from my endochrinologist that taking at night can cause nightmares.) Many people with low thyroid have depression. My psychiatrist put me on keto for depression after he started me on a mega dose of thyroid meds — 250mcg down to 225. When coming from an exogenous source, it doesn’t cause the problems that come with hyperthyroidism. Old-school antidepressants and SSRIs did not work for me. This was the first March in decades that I didn’t fight off major depression. Thyroid meds were being used to treat depression with success. Then, the SSRI manufacturers pushed their products and thyroid meds treatment fell by the wayside. I thought I would share this with you in case it could help. (I find all the science stuff interesting too.)
Lisa MarcAurele
Thanks for sharing the info Nanette! It very interesting and I had no idea taking the medication at night could cause nightmares. I'll be sure to avoid that. I've also dealt with depression so it's good to know that it could be a result of a low thyroid.
Carolyn
Fortunately for me I don't have that problem. I take my med between 3 AM and 5AM . I always wake up for a bathroom visit during that time.
Kayla
Can I drink green tea with matcha? Is it a big no to put sugar in it while on the egg fast?
Lisa MarcAurele
Sugar needs to be elimated on an egg fast and any ketogenic diet. While egg fasting, I find it best to avoid certain low carb sweeteners too.
Anusha
I had pancakes made with almond flour and coconut cream while on egg fast..is it ok...
Lisa MarcAurele
Almond flour is not recommended for keto.
Alycia Ward
Almond flour is one of the MAIN flour subs on the Keto diet.
Jeannine
Do calories not really matter? I've been doing low carb for a long time and more recently more strict Keto for last 8 months. I eat around 1000 calories, no matter what if I eat over that, even if within Keto I usually gain. I would like to do egg fast top break stall I've been on but worried that eating this high in calories will have opposite effect. Does it not work if keep ratio but just eat less overall? Not 6 eggs
Lisa MarcAurele
I've found that as I age, calories matter a lot more. So I restrict calories too when I am trying to lose weight.
Julie
Can I still have my coffee with heavy cream in the morning on the egg fast?
Lisa MarcAurele
I don't recommend using heavy cream in your coffee while egg fasting. It's been known to stall weight loss.
Danielle
Can we have avocado on an egg fast as our fat?
Lisa MarcAurele
It's not recommended because it does add a bit of carbs.
Brigette
Out of curiosity - how much weight do you typically lose on a 5-day egg fast?
Lisa MarcAurele
It depends on a lot of factors like initial weight. But I'm generally around 125 pounds and have lost 4 pounds or more.
Trish
First time I did EF I lost 8.5 pounds in 5 days. Currently I’m finishing up day 4 and plan to do one more day. As of this morning I was down 5 lbs.
Deborah G Schofield
One place said eat an egg no later than 30 minutes after waking. Then I read that one shouldn't eat for 3 hours after waking. Which is it?
Lisa MarcAurele
The original Jimmy Moore plan is to eat the egg immediate after waking. But that method doesn't work for me as I take a thyroid hormone pill where you need to refrain from eating for at least an hour. You also shouldn't eat 3 hours before going to sleep in the evening.
Belinda maddox
I usually do a spinach /kale smoothie in the morning, can the EF still work with this?
Lisa MarcAurele
If the smoothie is only like 1g carb, it might be okay as long as you get in your egg/fat ratio.
Kathleen Peterson
Hey , I am excited to find this in the Woman's Magazine , I will check it out Kathy
Vicki
I have been doing the chirothin which is low carb eating, 4 oz protein, 4 oz vegs, and 4 oz of low sugar fruit like berries, melon. I would like to do the egg fast, but was wondering if I need to be in ketosis? I am probably not in it doing this diet.
Lisa MarcAurele
An egg fast will put you in ketosis. You don't need to be in it before starting.
Joni
Can you replace the cream cheese in recipes for mayo or coconut oil? I try and stay away from dairy
Lisa MarcAurele
It could work. I know others have had success using mayo in things like cloud bread.
Selenia
I am trying to jump back into Ketosis by way of the egg fast. When doing my LC/Keto diet I trying to stick to OMAD (one meal a day). This is the best intermittent fasting option for my schedule and habits. Can the egg fast be followed with OMAD (i.e One large cheese omelet)?
Lisa MarcAurele
It's fine to do egg fasting with one meal a day as long as it's an egg fast friendly meal like a large omelette or a few slices of my egg and cheese quiche.
Sukhi
Is there a certain way to break an egg fast? Or do you just keep low carbing?
Lisa MarcAurele
I just move back to regular low carb.
Cyndy
Is Avocado okay on this diet?
Lisa MarcAurele
It's best to avoid avocados while egg fasting. It's a fruit.
Cyndy
So Why is Avocado Oil allowed?
Avocado is high in fat and fiber, Just curious =)
Thank you
Lisa MarcAurele
The oil of avocado has zero carbs.
Khristen
I started the egg fast today, I thought you could only have eggs, cheese and butter nothin else? Please advise.
Lisa MarcAurele
You can add seasonings, but they are limited and can't add more than a carb. And you can have any healthy fat, it doesn't have to be butter.
Melissa
I keep reading that no HWC is allowed but how about Nutpod for the coffee? My go to is BPC in the morning with Nutiva Coconut Oil (butter flavor), collagen, and sweetener. I can probably add MCT Oil as well (I do if I don't have the Nutiva).
No collagen, correct?
Although not with my eggs but fat still there, does that count?
Btw, I love soooooo many of your recipes.
Lisa MarcAurele
Collagen should be okay as it's zero carb and really just a protein. Many find that HWC causes weight loss stalls which is the main reason people avoid it during egg fasts.
Diana Gomez
Hi, what happens if I don't eat 1 tsp of butter per consumed egg?
And is it OK to use light butter and/ or light mayo?
Lisa MarcAurele
I'm sure it won't be a big deal. It's just done to ensure adequate fat to feel full.
SarahJoss
I have been limiting carbs and sugar in my eating for almost a month now, not really low carb, and not true Keto. I have read a lot about the egg fast and think I am going to give it a try this coming week to jump start getting into a true Keto woe following that. I have done a lot of reading and learned a wealth of info. regarding the egg fast, LCHF, and Keto woe. It is all so interesting!! I do have a couple of questions when it comes to the egg fast ... it is recommended to use only the organic, free-range eggs, which are much more expensive ... I do understand the reasoning beh8nd this recommendation... is it going to make a huge difference or be “bad” to use just reg. ole, cheaper eggs? Also, it says to make sure you are getting adequate amounts of minerals such as potassium, magnesium, and sodium. .. is there a supplement to take that will ensure you will be getting enough of these minerals? Is there “too much” you can be taking? Any help, advise would be greatly appreciated! Thank you!
Lisa MarcAurele
You could sip on some bone broth for the electrolytes. Or buy the supplements separately if you can't find one with both potassium and magnesium. As for the quality of eggs, it doesn't matter for ketosis. However, I prefer the organic free-range because they are usually healthier to eat.
shawn
I am starting the egg fast today and I have a few questions. Can you use any mayonnaise or does it have to be a specific kind? Do I have to eat cheese because it seems like I can get my fats from the olive oil, coconut oil, and butter? I already consume coconut oil in my coffee and slimming tea, is it ok to continue drinking slimming tea while on this fast?
Lisa MarcAurele
Any kind of mayo is fine. I prefer using avocado over ones made with seed oils. Cheese is totally optional. And yes, slimming tea is fine as it should be a zero carb beverage.
Sunshine
Hi!! I’m starting my egg fast today. I’ve been doing all kinds of research on what to eat and how. I have seen in many forums stating caffeine is a no no. On this egg fasting are you saying caffeen is ok? I really wanted to try the Skinny Tea thinking it would help during and after this egg fasting and my Keto Diet
Thank you So much for any input
Lisa MarcAurele
Caffeine should be okay unless you find it impacts your weight loss. I've had no trouble drinking Bulletproof coffee while egg fasting.
Griselle
Can I drink ketones during the egg fast?
Lisa MarcAurele
It should be fine since the carb count is very low for the ketone supplement drinks I've seen. Just make sure that the drink you have isn't more than 1g carb per serving.
Heather
How often do you do the egg fast? Do you just do it when your weight loss is stalled or do you do it once a month or some schedule like that?
Lisa MarcAurele
I only egg fast when I feel like I need a weight loss boost. Sometimes it's if I'm in a stall and other times it's if I've eaten more than I should have over a period of time and want to kick start into ketosis to lose the extra weight. It's not something I do that often, maybe once or twice a year at most. However, weight has been pretty stable.
Jackie
I started today with egg fast. I have a question. What can I take with coffee. I usually take heavy cream with 0 carbohydrates.
Lisa MarcAurele
Heavy cream tends to cause stalls. It's better to use butter, coconut oil, or MCT oil in your coffee.
Dawn McKenzie
Hi, if I eat 3 scrabbled eggs, can I add 1 tablespoon of butter to my eggs and put 1 tablespoon of butter and 1 tablespoon of MCT oil in my coffee instead of all the butter in my eggs?
Lisa MarcAurele
Yes! You're still consuming the correct Egg Fast egg to fat ratio.
Dawn McKenzie
Perfect!! Thank you. Day one is in the books. Not too bad.
Lisa MarcAurele
Good luck with the egg fast!
Amy Gordy
I'm unclear on the fat/cheese part. If you use butter or oil do you also use 1 oz of optional cheese or would any of these 3 be considered the fat for the egg ratio?
Lisa
The cheese is always optional but the fat is not.
Amy
Thanks! I made egg salad today and on auto pilot added some dill pickle relish. Is that going to totally throw me off?
Lisa MarcAurele
The relish shouldn't throw you off unless it was more than a carb or two.
Linda
Can you drink
Bone broth on the egg fast ?
Lisa
It's practically zero carb and similar to tea so I don't see why not.
Diane
Lisa,
What can you have in coffe? Half n half?
Lisa
If you are egg fasting, it's best to stay away from cream as many have seen that it stalls weight loss. A better option is MCT oil or coconut oil.
Sri
Hi.. can I workout on egg fast ? I normally workout twice a day so just wondering if I can workout on egg fast too. Also, do I have to eat an egg after 30mins or waking ? Also please address about the constipation issues. Thank you ?
Lisa
You'll be eating plenty of fat, so constipation shouldn't be an issue (fiber causes constipation, fat keeps you regular). And working out shouldn't be an issue either.
sharmeen
Hi Lisa,
I have just returned from a holiday and put on 10 pounds :{. Need to loose them fast before they settle in all the wrong places! Want to start the egg fast. I love eggs so it should not be a problem. but i have some quick questions.
1. can i do the BPC with coconut oil? I also do the 16/8 IF so will it break my fast in the morning?
2. in making egg salads ,is it ok to use cucumbers and other low carb veggies for variety?
3. can keto recipes like egg muffins and egg frittata be eaten ?
thanks and looking forward to your reply.
Lisa
Hi Sharmeen! BPC can be made with any fat with MCT oil and coconut oil being the most popular ones. You just don't want anything with carbs added to your coffee like heavy cream. As for adding veggies, you need to watch carbs here. A small amount of cucumbers should be fine as long as no more than 1g or so of carbs is added per serving. When using recipes not designed for egg fast, take a look at the ratio of egg to fat to make sure it fits the egg fast rule of 1 tablespoon fat per egg.
sharmeen
Thanks for the info.
Lisa
You're welcome.
Esther
can i drink cumin tea why on egg fast
Lisa
Tea is okay and I don't see why cumin would be an issue.
Stephaney
I'm having trouble finding a definitive answer on how many calories one should eat while egg fasting?
I originally read 1200cals or less and that's damn near impossible... I managed 1276 over 4 small meals today but can't say I was ever very hungry. The not eating within 3hrs of going to bed is kinda killing me though!
Lisa
You shouldn't be counting calories on an egg fast. I've always eat to satisfy hunger. And, not eating anything 3 hours before bed is something that you need to make a habit of whether you're egg fasting or not.
Beulah Delange
Hi lisa I tried the 3 day egg diet last week n lost 2 kg..I never added any fat n only drank Chinese herbal tea n water..I couldn't believe my eyes when I stepped on the scale..great idea going to continue but this time the 5 day..
Thank you
Beulah
Lisa
There is fat in eggs and some do just eat eggs without anything else. However, it's not meant to be done long term.
Randy
I found on this diet that hard boiled eggs are great because you can pre cook and store in fridge and peel and eat throughout the week.
Penny
If you eat the hard boiled egg how do you get the fat?
Lisa
I like to add a fat bomb or take a serving of fat like coconut oil with the hard boiled egg.
Lesley L
I rough chop my hot hardboiled eggs and then add butter and dill weed. They are delicious. 2 eggs with 2 T butter.
Ben Nielsen
For all those hard boiled egg lovers, I have a great friendly tip!
I purchased the Egg Stripper that peels 5 hard boiled eggs in under 10 seconds and love the product.
Has made my life of peeling eggs much easier.. I think their web site is http://www.eggstripper.com
Great for those on low carb diets
CHASTITY
Can I use any brand of eggs such as Walmart great value white eggs?
Lisa
Any eggs work, but I prefer using local cage free eggs.
Peggy
Have you tried intermittent fasting with low carb high fat diet. This is one of the trends I am seeing lately. I also think hormones have a lot to do with our weight, I never had a problem until my mid forties. Now at 50 with severe hot flashes and about 30 pounds over weight I am ready for a change. Thank you for the recipes!
Lisa
I have tried IF and it really helps with ketosis.
Julia Martin
I was with you until the diet soda.
Lisa
That's the original plan by Jimmy Moore. I do NOT recommend diet soda, especially ones with certain sweeteners. The only soda I drink on occasion is Zevia.
Nina
Is the Isopure zero carb powder allowed on an egg fast? I like to use a teaspoon in my coffee
Lisa
Since it adds no carbs, 1 teaspoon should be okay as long as you aren't sensitive to it.
Yolie
Can I eat meat on the egg fast?
Lisa
Not according the the rules I've read. It's all about eggs, fat, and optional cheese.
T
Two eggs / 3 meals a day for 3 to 5 days? Correct?
Lisa
Some people it more than 2 eggs and have an egg as snack between meals. You want to eat to satiate, but not overdo it. Typically it's done for 5 days with weekends off, then continued the next week if desired.
Joanna
I want to do an egg fast. I just checked on the carbs content of spinach, and the fibre content is higher than the carbs content.does that then mean spinach is totally carb free..
Lisa
A small amount of spinach is probably okay, but it's best to count total carbs while egg fasting.
Jira Taylor
I consider spinach a free food full of calcium and magnesium.
Lisa
Pretty much!
Carrie
Hi Lisa,
Thank you for all of the information as well as the great recipes! I am on day 1 of my egg fast 🙂 I was wondering if it is okay to have bone broth?
Thank you,
Lisa
Since bone broth is pretty much zero carb, I don't see why you couldn't have it, especially if you need the electrolytes.
Jennifer Christenson
Hi ~ Wondering if fresh avocado can be eaten on the egg fast diet?
Lisa
I don't eat avocados while egg fasting as they do contain a lot of carbs, but a small amount shouldn't hurt.
Krista
No. The egg fast is literally only egg, fat, and cheese.
CJ
^^ This!
Chantal
Dear Lisa, I'm new to the Keto diet and I'm also nursing a 9 month old baby. Is it safe to do the egg fast
Lisa
The egg fast should be okay while nursing, but you may want to check with your doctor or lactation consultant first. When I was nursing, I had to consume more carbs and calories.
Kim Mitchell
Hi..quick question to make sure i understand...if i eat boiled eggs i can eat cheese to get my fat? And if i scarble i can use butter for fat..if this correct...i just want to make sure i am understanding this correctly.. Thank u
Lisa
With eat boiled egg, you can have a tablespoon of fat (like butter) and an optional ounce of cheese.
janine
Would love to try this low carb but not got a clue were and how to start .I have read and read but I am struggling to understand for some reason
Lisa
You can try the book The Keto Diet which just came out today. Half the book gives details on the diet and the other half is recipes. It's a fantastic book for beginners.
Cj
The FB group Egg Fast - Stall = Breaker (Diet) is a terrible group!! I was blocked for asking why someone was doing the egg fast for 21 days. No message, nothing! Just blocked me! Very rude & inconsiderate!
Lisa
I'm sorry to hear that. That's doesn't sound like a reason to block you.
Jen
Can I drink green tea it's the boiled kind & I do not add sugar
Lisa
I drink fresh brewed green tea on egg fasts without issue!
Rosie Montone-Perez
I'm thinking about starting an egg fast with my husband and my only question is coffee allowed (other than BPC) throughout the day or maybe green tea? Really love my coffee!!!
Lisa
I'd be careful with the amount of cream added, but other than that, coffee is fine.
Katrina
Can I have coffee with Stevia in the raw and 2Tbsp of HWC with my breakfast eggs?
Lisa
I don't recommend Stevia in the Raw because of the filler they use, but as long as it doesn't impact you it's fine. HWC is also fine for most on low carb.
Gail Westlake
How does an egg fast affect your cholesterol?
Lisa
It depends on the person. My cholesterol went down significantly after my last egg fast.
Mahdiah
Dear Lisa
can I have cumcumbers and lettuce in between the egg meals as fibers source?
and is fruits apples and oranges allowed?
Lisa
Fruits typically have to much sugar, but low starch vegetables can be eaten with an egg and fat as long as the added carb is less than 1 gram.
Felicia C
Hi! I'm new to all of this (keto @ 3 wks)...I am wondering if I should start with a 3 day egg fast or just go for the gusto & do 5 days? Also, a side note: thanks for posting this egg fast etc! When I read your comment about morning thyroid pills I knew I was going to find some great stuff. Being another one of the Thyroid Pill in the Morning Club members, I appreciate when someone is sharing recipes, information, and ideas when they are coming from a similar place as I am! Being hypo (post-total-thyroidectomy) is new to me...as was the 95 lb weight gain! I spent close to 25 years super-hyper..then had kids in my 30's and normalized...but mid-40's to later 40's things went 'awry', lol. Now in my early 50's I am at a loss 🙂 I have had initial success with keto dieting (first 15lb loss in about 3 weeks) but can see the slowing now that I am fully into the lifestyle! I hope the information you have provided will help me incorporate an egg fasting routine into my repertoire as I begin my last semester of student teaching (yup, full time grad student in an accelerated program). IF is something that I can/can't do...struggling with low stomach acid, so some days are just not supportive of the fasting period. This however, might work well, I can go foodless for a few hours in the morning with BPC...as long as that midpoint in the day I can get something into my tummy! HB eggs are easily transportable to school in my super hot thermos thingy so I don't have to worry about those days when the microwave line weaves out through the front doors 🙂 I look forward to more recipes! ~@~
Lisa
Hi Felicia! I've always seen the most benefit from the longer egg fasts so I'd recommend doing the 5 day. I'm in my mid-40's now and I can say that things are certainly different with the hormone shifting. I've had to start using a progesterone supplement in fractionated coconut oil on my skin to help balance things out. It doesn't help that my thyroid is non-functioning as well.
monica
Hello Felicia and Lisa, I cannot find the article on "morning thyroid pills". Is there somewhere I can read it? I have also had thyroid surgery but they only removed one side although they are watching the other side for growths as well. It is pretty much non-functioning. Thank you!
Lisa
Monica, I'm not sure what you are looking for. I've always been told by my doctor to take my thyroid pill each day first thing in the morning.
Karen
Hi Lisa, I´m really interested in having a go at this. However, there doesn´t seem to be any mention of accompanying veggies. Would green leafies be OK? I´d only do it for 3 days anyway, to try and bust out of a plateau. Jimmy Moore´s version ( for a month??! 😮 ) certainly seems extreme! Was it him personally that invented this Egg Fast? Lots of ideas here for meal planning anyway.....Cheers 🙂
Lisa
Any veggies would fall in the condiment/seasoning category and should be kept to less than a carb per serving. The egg diet has been around for a while, but Jimmy Moore made the egg fast version popular for low carbers.
Susan Osborn
I too am finding it ridiculously difficult to lose weight these days. Menopause has really done a number on my weight. Having had 5 kids, I still managed to keep the 'baby fat' off, but am now paying for it. I have 25 pounds to lose, am 54, 5'7" tall. Hubby and I, (who also has gained plenty) are following Atkins. He's lost quite a bit, and I've lost 5-6 pounds. Feeling wonderful on this way of eating and plan to continue it as a lifetime choice. I'm going to file this egg fast away for future reference and use if my weight continues to be uncooperative.
Lisa
You may want to see if a hormonal balance is keeping you from losing weight as easily as your husband. It's very common for a woman your age to have hormone imbalances that makes it difficult to lose weight. I recommend that you check out the information provided at http://www.womhoo.com/ to learn how you can correct the issue.
dezinremington
Conflicting info your article: How can I eat an egg within 30 minutes of waking AND hold off on eating for at least 3 hours after waking?
Lisa
Eating an egg within 30 minutes was Jimmy Moore's rule, not mine. I preferred combining intermittent fasting with the egg fast which requires holding off eating for a few hours after waking up. Did you NOT read the entire post?
Bridget
Can I eat boiled eggs or must be fried
Lisa
The eggs can be cooked any way you like. If hard boiling, be sure to consume with fat.
Danny
If eating hard boiled eggs how can you eat butter with them?
Lisa
I whip the butter into my coffee for a creamy hot beverage to eat with the egg. Or, sometimes I grab a tablespoon of butter and eat as is.
beth
mayo has no carbs, can eat with eggs (devil egg)
Lisa
You can. As per the rules, it should be in the right ratio (1 egg with 1 tablespoon fat)
lizette
can I use any mayo...
Bridget
Hi, please can I eat boiled eggs instead of fried eggs
Craig Lehrmann
Hi Lisa,
I'm a 40yr old man who has lost 150lbs on LCHF. I've also been lifting weights for past several months gaining lean mass to help keep weight off. I want to try a 5 on/2 off egg fast to help shed down ten last pounds but I'm concerned that I may loose hard gained muscle. Has the egg fast in your experience given you any problems with muscle loss? Do you think I can still lift heavy even with the reduced protein? Lastly, has constipation been an issue while doing egg fast?
Lisa
Hi Craig!
I've never had issues with constipation because dietary fat is much more effective at getting things moving than fiber. My son, Devon, wrote an article about losing fat without muscle in an article here. Like his father, he competed for many years in wrestling and now enjoys lifting and exercise to maintain muscle. He does mention a supplement that he says helps him to maintain muscle. You may also still be able to add in a zero carb whey protein powder like Isopure during the egg fast. However, some say excess protein may effect ketosis. I wrote an article about that here. In that article, I mention that the general daily limit for protein is approximately two-thirds to nine-tenths of a gram of protein per pound of body weight. I believe it takes a lot more protein than people think to induce gluconeogenesis. And, each egg has only 6 grams of protein and the average egg faster eats 6 a day so that's only 36 grams of protein.
Michelle McMillan
Hi Lisa, I have been reading over and over this weekend your blog on low carb yum from 2014 (i think that is you?) I just want to know if you did the 3 day egg fast diet randomly while being on your regular keto eating? Did you get results on the 3 day? I am starting my 5-day tomorrow, following the 2014 suggested menu plan, then I want to make a lot of your delicious recipes for my 3-day.
Lisa
Hi Michelle! I have always done 5 day egg fasts. My first was last year in 2015. I typically see good weight loss the first couple days likely due to loss of water weight. Last month, I did three 5-day fasts and saw good results. I like to do them Mon-Fri and take the weekends off. Most of the weight loss occurs the first three days. If I continue the fast, I'll maintain and possible drop a pound or two each week. The extended fasts are really to maintain the weight loss and maybe drop down a bit more.
Michelle
Hi Lisa, thank you for your reply I couldn't get my egg fast off the ground.so all of July I will try again. Just to be clear did you use your specific recipes on your 5 day egg fast? And how often did you eat, only when you were hungry? I love your recipes by the way ???
Lisa
I ate mainly my own recipes or just fried eggs. If I got hungry between meals, I'd have an egg with an ounce of fat and optional cheese.
Mellissa
Hi. I’m dairy free, can I still do the egg fast diet plan? Thanks 🙂
Lisa
You can, but obviously no cheese or butter. You may be able to use a dairy free item similar to cheese for extra fat and flavor.
Joanna
I also really struggle with those few extra pounds now that I've hit the mid 40s. The fat fast never seems to work for me (or I am doing it wrong) so I may try the egg fast next. I feel frustrated - I am a healthy weight for the most part, and get plenty of exercise and eat low carb and healthy - but I just feel a steady increase of weight around my lower abdomen is starting to be unavoidable! Would love to hear any tips from others in our age group.
Lisa
The egg fast is worth a try. It hasn't failed me yet. Another thing that I've started to do is eliminate as many xenoestrogens in my home as I can. I've moved to simple and unscented laundry detergent, dish soap, and hand soaps. I've also switched my cosmetics to ones that have no estrogenic ingredients. This has seemed to help me keep the female hormones in balance.
Clarice ward
It says minimum of 6 eggs a day but what is the maximum you can have in a day
Lisa
Eat as many as needed for hunger. Personally, I wouldn't eat more than a dozen in one day. For most people, 9 eggs or less per day is plenty.