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.
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.
Hi Lisa, shoukd I count calories during egg fast?
You should not need to count calories as long as you only eat to satisfy hunger.
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?
It's not uncommon to eat a dozen or so eggs. It's a short term diet so it shouldn't be an issue.
May I please ask if I choose to add cheese, is on top of the fats per egg or does it replace the fats?
It's on top of the fats per egg.
Why should you not do OMAD together with this egg diet?
You can certainly do that with egg fasting.
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.
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.
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.
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.
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?
It depends on whether you are intermittent fasting or not. If not intermittent fasting, eat within 30 minutes of waking.
Can I have collagen supplement on egg fast diet?
Collagen supplements should be okay as long as there are no more than a carb or two per serving.
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.
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.
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
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.
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.
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.
Is sugar free coffee mate allowed
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!
Thanks Mary! I'll fix that.
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?
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.
Thanks. I was just about to ask the same question.
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.
You can do keto coffee on an egg fast.
My cholesterol is borderline high. Is this diet for me?
It's best to check with your doctor or medical practitioner.
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. 🙂
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?
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.
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.)
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.
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.