A collection of 30 Egg Fast Recipes for weight loss support. With these easy egg diet dishes, you’ll kick in ketosis quickly and lose weight fast.
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Like many of you, I’ve been cutting carbs for a long time. However, my eating plan is more low carb vs keto. So I may not be cutting carbs enough while in maintenance.
Some of my weight issues might be from overindulging in low carb sweets. Although insulin isn’t affected by low carb sweeteners, the appetite-regulating hormones ghrelin and leptin are likely impacted. And an imbalance of the hunger hormones can often lead to overeating.
That’s why I often turn to egg diet recipes for weight loss. Not only is the plan easy to follow, the dishes are super simple. That’s because you make them all with minimal ingredients. And you can even include egg based desserts!
What Is A Keto Egg Fast?
Most people credit Jimmy Moore of Livin La Vida Low Carb for coming up with the original egg diet plan. He lost 27 pounds after eating primarily eggs for a month.
Jimmy’s plan used the following 10 egg fast rules:
- Must eat eggs as the primary source of fat and protein.
- 1 tablespoon of butter (or other fat source) used per egg consumed.
- Must eat an egg within 30 minutes after waking.
- The egg 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 egg when that happens).
- Cheese will be permitted up to one ounce per egg.
- A minimum of a half-dozen eggs must be consumed daily.
- Use local pastured eggs loaded with healthy omega-3 fats and Vitamin D in your egg fast recipes.
- Egg consumption will cease three hours before bedtime.
- Diet soda will be allowed up to 3 cans daily with a goal of 1 or less.
My Egg Fast Results and Rules
When I did my 5 day egg fast last year, I used the modified rules at Fluffy Chix Cook and lost about 4 pounds. I did gain a pound or two right after, though, which is normal.
- Hold off eating egg diet recipes for at least 3 hours after waking up. (I take a thyroid pill as soon as I wake up which is most effective if I wait at least an hour before eating. And, I’ve had success with intermittent fasting. So, I prefer waiting several hours before having breakfast.)
- Eat 3 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.). Therefore, you should eat a minimum of 6 eggs per day.
- An optional 1 ounce of full fat cheese (cheddar, mozzarella, Parmesan, cream cheese, Monterrey, etc.) can be eaten with each egg, up to 6 ounces of cheese per day.
- If hungry between meals, eat one egg with a tablespoon of fat as a snack.
- Don’t go more than 5 hours between meals.
- Stop eating at least 3 hours before bedtime.
- Drink at least 64 ounces of water each day, preferably more.
- Take adequate magnesium, sodium, and potassium.
- Refrain from using sugar alcohols. (concentrated stevia and monk fruit are what I use)
- Limited seasonings to less than 1 gram of carb per serving in egg fast recipes.
Meal Plans For An Egg Diet
This may sound really restricting and boring because you have to eat eggs all day. But, it’s not as difficult as it appears.
There are so many things you can make with eggs, fat, and cheese. You don’t have to limit your meals to only fried eggs, omelettes, and quiche. A lot of people have had success losing weight fast by following an egg fast diet plan.
My egg fast recipes and rules are available in this ultimate guide. It also includes a 3 day egg diet plan!
Egg Fast Recipes For Weight Loss
To help you get going on an egg fast diet plan, I’ve put together this list of 30 egg diet recipes. You may need to adjust a few of them to get the whole egg in. For example, if you are eating the meringue cookies, you might want to eat them with a yolk only egg fast frozen custard.
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. I’m a member of several groups. This group, Egg Fast – Stall = Breaker (Diet), is my favorite.
Egg Diet Recipes
Recipes to use on a keto egg fast for weight loss. The short term diet is often used for losing weight when it’s stalled. It’s not meant to be followed long term.
1. Egg and Cheese Quiche Recipe for and Egg Fast Diet
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!
2. Keto Cloud Bread Recipe (Oopsie Bread Rolls )
Breakfast and lunch egg sandwiches are possible on an egg diet when you make cloud bread. With less than one gram carb for each roll, what’s not to love?
3. Egg Fast 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 for Egg Fast
Egg salad sandwiches are possible on a keto egg fast. Just serve the salad on cloud bread!
6. Egg Fast 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 Egg Fast Custard Pudding
Need an easy dessert that’s egg fast friendly? Try coffee custard. It’s not only simple but gives a little energy boost too.
8. Egg Fast Lemon Pudding Custard
Not into coffee, you can make a lemon flavored custard pudding instead. Or use the base recipe with another flavor extract to make endless possibilities.
9. Buttery Asiago Baked Eggs – Egg Fast Recipe
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. Egg Fast 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 Egg Fast Pancakes
Tired of eating eggs for breakfast? This recipe cleverly disguises the eggs into tasty cinnamon pancakes.
12. Egg Fast 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. Pressure Cooker Hard Boiled Eggs – Cosori 2 QT Review
An electric pressure cooker 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 (Ice Cream sort of) Recipe
Photo Credit: www.ibreatheimhungry.com
You’ll love this egg fast friendly “ice cream” treat. And it’s easy to vary the flavor to change it up.
15. Instant Pot Poached Eggs
Photo Credit: stepawayfromthecarbs.com
Make poached eggs easily in the Instant Pot. Not only easy, but they come out perfect every time!
16. Egg Fast Recipe – Tex Mex White Egg Pizza a Low Carb Keto Pizza Bonanza!
Photo Credit: fluffychixcook.com
Pizza for breakfast? Sure, why not? You’ll love this simple recipe for a Tex Mex white pizza with egg based crust.
17. Keto Egg Fast Custard – Salted Caramel
Photo Credit: www.ibreatheimhungry.com
It won’t even feel like dieting when you include a scrumptious keto salted caramel custard in the meal plan. So be sure to add this dessert into the menu.
18. Keto Egg Fast Lemon Filled Danish
Photo Credit: ketogenicwoman.com
Having trouble watching others stuff high carb pastries in their mouth at work? Give yourself this egg fast lemon custard danish to enjoy without guilt.
19. Egg Fast Recipe | Quick Keto Egg Drop Soup
Photo Credit: fluffychixcook.com
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 instead.
20. Keto Egg Fast Deviled Eggs (Low Carb)
Photo Credit: www.ibreatheimhungry.com
You can never have enough deviled egg recipes, especially while egg fasting. Here’s another one to keep handy for easy snacks.
21. Egg Fast Recipe – Fried Boiled Eggs with Yum Yum Sauce
Photo Credit: eatingforteal.blogspot.com
Want to give ordinary hard boiled eggs a bit more flavor? Fry hard cooked eggs and drizzle on some low carb yum yum sauce!
22. Keto Egg Fast Buffalo Omelette (Low Carb)
Photo Credit: www.ibreatheimhungry.com
Why make a boring omelette with just egg and cheese? This one spices it up with some Buffalo chicken flavor!
23. Egg Fast Breakfast Biscuit – Low Carb Keto Breakfast Yum
Photo Credit: fluffychixcook.com
Miss the quick drive through breakfast sandwiches? You can make an even better version at home with this ultimate egg and biscuit sandwich.
24. Egg Fast Caramel Machiatto Cheesecakes – Low Carb
Photo Credit: www.ibreatheimhungry.com
Wow! Who would have thought that cheesecakes could be egg fast friendly. These little caramel machiatto cheesecakes are bite-sized pieces of heaven that won’t break your fast.
25. Air Fryer Hard Cooked Eggs works and works well.
Photo Credit: thisoldgal.com
If you have an air fryer, you can use it to make air fried hard cooked eggs easily. It’s just one more way to prep up on egg snacks while fasting.
26. Egg Fast Fried Egg Fundido – Low Carb Keto Fandango!
Photo Credit: fluffychixcook.com
Spice up your morning routine with this keto friendly fundido. It’s got all the cheese and pepper kick of the traditional Mexican dish.
27. Keto Egg Fast Snickerdoodle Crepes (Low Carb)
Photo Credit: www.ibreatheimhungry.com
If you like to start the day off with a little treat, these keto snickerdoodle crepes are for you. And they can be made ahead to enjoy all week long.
28. Egg Fast Recipe: Egg Puffs
Photo Credit: ketogenicwoman.com
Egg puffs, or clouds, are eggs baked in a puffy egg white shell. You can even throw in the extra yolks in the middle!
29. Keto Egg Fast Fettuccini Alfredo (Low Carb)
Photo Credit: www.ibreatheimhungry.com
Fettuccini is possible on an egg diet when the noodles are made of egg! Pair them with a creamy sauce and you’ve got one of the best keto egg fast alfredo recipes.
30. Simple Egg Fast Popper Puffs Put Excitement Back in Low Carb Keto Breakfasts
Photo Credit: fluffychixcook.com
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 egg fast is done.
Lisa MarcAurele has been creating low carb recipes for herself and sharing them with others since 2010. She enjoys experimenting in the kitchen. The results are low sugar foods that taste like high carb favorites!
Nanette says
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 says
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.
Kayla says
Can I drink green tea with matcha? Is it a big no to put sugar in it while on the egg fast?
Lisa MarcAurele says
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 says
I had pancakes made with almond flour and coconut cream while on egg fast..is it ok…
Lisa MarcAurele says
Almond flour is not recommended for keto.
Alycia Ward says
Almond flour is one of the MAIN flour subs on the Keto diet.
Jeannine says
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 says
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 says
Can I still have my coffee with heavy cream in the morning on the egg fast?
Lisa MarcAurele says
I don’t recommend using heavy cream in your coffee while egg fasting. It’s been known to stall weight loss.
Danielle says
Can we have avocado on an egg fast as our fat?
Lisa MarcAurele says
It’s not recommended because it does add a bit of carbs.
Brigette says
Out of curiosity – how much weight do you typically lose on a 5-day egg fast?
Lisa MarcAurele says
It depends on a lot of factors like initial weight. But I’m generally around 125 pounds and have lost 4 pounds or more.
Deborah G Schofield says
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 says
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 says
I usually do a spinach /kale smoothie in the morning, can the EF still work with this?
Lisa MarcAurele says
If the smoothie is only like 1g carb, it might be okay as long as you get in your egg/fat ratio.
Kathleen Peterson says
Hey , I am excited to find this in the Woman’s Magazine , I will check it out Kathy
Vicki says
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 says
An egg fast will put you in ketosis. You don’t need to be in it before starting.
Joni says
Can you replace the cream cheese in recipes for mayo or coconut oil? I try and stay away from dairy
Lisa MarcAurele says
It could work. I know others have had success using mayo in things like cloud bread.
Selenia says
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 says
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 says
Is there a certain way to break an egg fast? Or do you just keep low carbing?
Lisa MarcAurele says
I just move back to regular low carb.
Cyndy says
Is Avocado okay on this diet?
Lisa MarcAurele says
It’s best to avoid avocados while egg fasting. It’s a fruit.
Cyndy says
So Why is Avocado Oil allowed?
Avocado is high in fat and fiber, Just curious =)
Thank you
Lisa MarcAurele says
The oil of avocado has zero carbs.
Khristen says
I started the egg fast today, I thought you could only have eggs, cheese and butter nothin else? Please advise.
Lisa MarcAurele says
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 says
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 says
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 says
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 says
I’m sure it won’t be a big deal. It’s just done to ensure adequate fat to feel full.
SarahJoss says
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 says
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 says
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 says
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 says
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 says
Caffeine should be okay unless you find it impacts your weight loss. I’ve had no trouble drinking Bulletproof coffee while egg fasting.
Griselle says
Can I drink ketones during the egg fast?
Lisa MarcAurele says
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 says
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 says
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 says
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 says
Heavy cream tends to cause stalls. It’s better to use butter, coconut oil, or MCT oil in your coffee.
Dawn McKenzie says
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 says
Yes! You’re still consuming the correct Egg Fast egg to fat ratio.
Dawn McKenzie says
Perfect!! Thank you. Day one is in the books. Not too bad.
Lisa MarcAurele says
Good luck with the egg fast!
Amy Gordy says
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 says
The cheese is always optional but the fat is not.
Amy says
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 says
The relish shouldn’t throw you off unless it was more than a carb or two.
Linda says
Can you drink
Bone broth on the egg fast ?
Lisa says
It’s practically zero carb and similar to tea so I don’t see why not.
Diane says
Lisa,
What can you have in coffe? Half n half?
Lisa says
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 says
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 says
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 says
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 says
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 says
Thanks for the info.
Lisa says
You’re welcome.
Esther says
can i drink cumin tea why on egg fast
Lisa says
Tea is okay and I don’t see why cumin would be an issue.
Stephaney says
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 says
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 says
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 says
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 says
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 says
If you eat the hard boiled egg how do you get the fat?
Lisa says
I like to add a fat bomb or take a serving of fat like coconut oil with the hard boiled egg.
Lesley L says
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 says
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 says
Can I use any brand of eggs such as Walmart great value white eggs?
Lisa says
Any eggs work, but I prefer using local cage free eggs.
Peggy says
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 says
I have tried IF and it really helps with ketosis.
Julia Martin says
I was with you until the diet soda.
Lisa says
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 says
Is the Isopure zero carb powder allowed on an egg fast? I like to use a teaspoon in my coffee
Lisa says
Since it adds no carbs, 1 teaspoon should be okay as long as you aren’t sensitive to it.
Yolie says
Can I eat meat on the egg fast?
Lisa says
Not according the the rules I’ve read. It’s all about eggs, fat, and optional cheese.
T says
Two eggs / 3 meals a day for 3 to 5 days? Correct?
Lisa says
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 says
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 says
A small amount of spinach is probably okay, but it’s best to count total carbs while egg fasting.
Jira Taylor says
I consider spinach a free food full of calcium and magnesium.
Lisa says
Pretty much!
Carrie says
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 says
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 says
Hi ~ Wondering if fresh avocado can be eaten on the egg fast diet?
Lisa says
I don’t eat avocados while egg fasting as they do contain a lot of carbs, but a small amount shouldn’t hurt.
Krista says
No. The egg fast is literally only egg, fat, and cheese.
CJ says
^^ This!
Chantal says
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 says
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 says
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 says
With eat boiled egg, you can have a tablespoon of fat (like butter) and an optional ounce of cheese.
janine says
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 says
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 says
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 says
I’m sorry to hear that. That’s doesn’t sound like a reason to block you.
Jen says
Can I drink green tea it’s the boiled kind & I do not add sugar
Lisa says
I drink fresh brewed green tea on egg fasts without issue!
Rosie Montone-Perez says
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 says
I’d be careful with the amount of cream added, but other than that, coffee is fine.
Katrina says
Can I have coffee with Stevia in the raw and 2Tbsp of HWC with my breakfast eggs?
Lisa says
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 says
How does an egg fast affect your cholesterol?
Lisa says
It depends on the person. My cholesterol went down significantly after my last egg fast.
Mahdiah says
Dear Lisa
can I have cumcumbers and lettuce in between the egg meals as fibers source?
and is fruits apples and oranges allowed?
Lisa says
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 says
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! [email protected]~
Lisa says
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 says
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 says
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 says
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 says
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 says
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 says
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 says
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 says
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 says
Can I eat boiled eggs or must be fried
Lisa says
The eggs can be cooked any way you like. If hard boiling, be sure to consume with fat.
Danny says
If eating hard boiled eggs how can you eat butter with them?
Lisa says
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 says
mayo has no carbs, can eat with eggs (devil egg)
Lisa says
You can. As per the rules, it should be in the right ratio (1 egg with 1 tablespoon fat)
lizette says
can I use any mayo…
Bridget says
Hi, please can I eat boiled eggs instead of fried eggs
Craig Lehrmann says
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 says
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 says
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 says
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 says
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 says
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 says
Hi. I’m dairy free, can I still do the egg fast diet plan? Thanks 🙂
Lisa says
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 says
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 says
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 says
It says minimum of 6 eggs a day but what is the maximum you can have in a day
Lisa says
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.