Struggling to lose weight on a low carb diet? An egg fast diet plan may help. Here’s 30 egg fast recipes to kick in ketosis quickly to initiate weight loss.
Like many of you, I’ve been following the low carb way of life for a long time. However, I still struggle with my weight. I believe a lot of it could be due to an imbalance of hormones. We all know our hormones get out of whack as we age. Well, I’m in my mid-40s now and it seems to be a constant struggle to keep weight off.
I really need to back off of the low carb sweets. They are fine once in a while, but it seems the recipe boards get flooded with them. I believe that in order to be successful on any diet long term, sweets need to only be consumed in moderation. Although insulin isn’t affected by low carb sweeteners, the appetite-regulating hormones leptin and ghrelin are likely affected when you eat sweets. An imbalance of the hunger hormones can often lead to overeating. Find out more about leptin and ghrelin here.
It never seems to fail. Every winter, I seem to gain a few pounds. I’m not a fan of the cold and I become very inactive indoors. So, every spring, I go on a mission to lose those extra pounds. Last year, I discovered a great method to kick start my weight loss. It’s known as the Egg Fast diet plan.
The Egg Fast Diet Plan
What is an egg fast? It became popular after Jimmy Moore of Livin La Vida Low Carb lost 27 pounds on a month long egg fast diet plan. He followed these 10 rules:
1. Must eat eggs as the primary source of fat and protein.
2. 1 tablespoon of butter (or other fat source) used per egg consumed.
3. I must eat an egg no later than 30 minutes after waking.
4. The egg meals ideally should be eaten every 3 hours, but not more than every 5 hours.
5. I will follow this schedule even if I’m not hungry (I’ll have 1 egg when that happens).
6. Cheese will be permitted up to one ounce per egg.
7. A minimum of a half-dozen eggs must be consumed daily.
8. The eggs will be local pastured eggs loaded with healthy omega-3 fats and Vitamin D.
9. Egg consumption will cease three hours before bedtime.
10. Diet soda will be allowed up to 3 cans daily with a goal of 1 or less.
When I did my egg fast last year, I used the modified rules at Fluffy Chix Cook. Based on that experience, I’ve decided to modify the egg fast a little for what works best for myself.
- Hold off eating 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.).
- 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)
- Seasonings should be limited to less than 1 gram of carb per serving.
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. It’s not limited to fried eggs, omelettes, and quiche. A lot of people have had success losing weight fast by following an egg fast diet plan.
Egg Fast Diet Plan Friendly Recipes
To help you get going on an egg fast diet plan, I’ve put together this list of 30 egg fast friendly low carb 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.
Frozen Custard at I Breathe I’m Hungry
Orange Dreamsicle Smoothie at My Tootie Foodie
Tex Mex White Pizza at Fluffy Chix Cook
Salted Caramel Custard at I Breathe I’m Hungry
Vanilla Frozen Custard at Low Carb Yum
Lemon Filled Danish at Ketogenic Woman
Egg Drop Soup at Fluffy Chix Cook
Country Gravy at My Tootie Foodie
Deviled Eggs at I Breathe I’m Hungry
Buffalo Omelette at I Breathe I’m Hungry
Fried Boiled Eggs at Eating For Teal
Caramel Machiatto Cheesecakes at I Breathe I’m Hungry
Coffee Custard Pudding at Low Carb Yum
Breakfast Biscuit at Fluffy Chix Cook
Blender Quiche at My Tootie Foodie
Buttery Asiago Baked Eggs at Low Carb Yum
Orange Dreamsicle Frozen Dessert at My Tootie Foodie
Meringue Cookies at Low Carb Yum
Fried Egg Fundido at Fluffy Chix Cook
Flourless Cinnamon Pancakes at Low Carb Yum
Egg Snickerdoodle Crepes at Low Carb Yum
Fettuccini Alfredo at I Breathe I’m Hungry
Coconut Oil Mayonnaise at Low Carb Yum
Popper Puffs at Fluffy Chix Cook
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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.