Egg Fast on Keto Diet: Rules, Meal Plan and Recipes

Have you stalled in your progress on ketogenic diet? If so, you might be wondering how you can bust through that frustrating plateau.

Many low-carb dieters have had good results using egg fast to get the scales moving again in the right direction.

In addition to breaking a stall, egg fast is also a good method to use intermittently if you are experiencing extremely slow weight loss.

It also works great if you have accidentally gotten kicked out of ketosis, have full glycogen stores, or want to get into ketosis super fast to kick-start your new low-carb diet.

Don’t fret- fasting doesn’t mean you won’t be able to eat anything. You’ll get plenty to eat when doing an egg fast on the keto diet.

What is the Egg Fast?

Egg Fast is a very restrictive diet that consists of only eggs, cheese, and butter, or other healthy fat.

It was created by Jimmy Moore, a popular keto blogger, who has been struggling with weight loss for many years.

In 2010, he decided to get back on track by creating a diet through fast that contained only pastured eggs, butter, and real cheese.

He called it an Egg FestĀ and created the following rules to guide him:

  • Eggs and cheese are the only source of protein allowed.
  • 1 tablespoon butter or other healthy fat per egg consumed.
  • 1 ounce of cheese per egg consumed.
  • Must eat at least 1 egg within 30 minutes of walking up.
  • Eat every 3 to 5 hours.
  • Eat even if not hungry, at least 1 egg.
  • Must eat at least 6 eggs per day.
  • Eggs must be local, pastured eggs for omega 3 fats and Vitamin D.
  • Stop eating 3 hours before bedtime.
  • Up to 3 cans of diet soda per day.

The fast is designed to work well for 3 to 5 days, but many follow the guidelines for a week or more without any trouble.

This is because limiting yourself to eggs, cheese, and pure fat will dull your appetite as soon as you get into a deeper state of ketosis.

How Does the Egg Fast Work?

There is a controversy surrounding the method by which this Egg Fast works. In 2010, Jimmy Moore spent 30 days eating this way and lost 27 pounds.

Other reported similar results with slight alterations on the diet plan.

Based on the historical averages, you can expect to lose 5 to 10 pounds in 3 to 7 days, depending on why you stopped losing weight on a typical keto diet, but you might have to eat less fat and cheese to achieve that result for yourself.

This is because the egg fast tends to limit calories lower than a standard ketogenic diet, especially if you don’t consume all of the fat and cheese that’s allowed.

Some have suggested that the Egg Fast works due to eating less protein, but when you add up the protein in the eggs and cheese, it is not lower protein at all.

In fact, the menu below supplies 76 to 96 grams of high-quality protein, which isn’t low unless you were overeating it before or you eat way less than the menu provides.

For some, this does tend to be the case.

Benefits and Side Effects of Egg Fast

The major benefit of going on an egg fast is the ability to start losing weight again, but another benefit is gaining a respect for the vegetables and salads in your diet.

When you go on a very low-carb diet, you’re allowed very few vegetables, and often your body will begin to crave them.

This can be helpful if you have a natural aversion to salad and vegetables.

While eggs, cheese, and healthy fats are a good source of protein and fat, you also need a certain amount of vegetables for the vitamins and minerals they have.

Many people also experience a drastic reduction in hunger and cravings for sweets and carb-rich foods.

This happens quickly, usually within a day or two. If you happen to have accidentally replaced your glycogen stores, the Egg Fast is so low in carbs that it will drain those carbohydrate reserves.

Many low-carb sweets and processed foods can refill your glycogen stores, especially if they contain corn starch, sugar, or maltodextrin.

In addition to the above benefits, you’ll also be able to see if you were overeating carbs or calories before.

A large weight loss during this 3 to 5 day fast means you need to adjust your previous diet.

Many people forget that as your body gets smaller, it needs less energy coming in to take care of your daily needs, so a nice side effect of the egg fast is that you’ll gain a bit more knowledge about how your body reacts to a moderate protein, lower-calorie diet.

This information can help you to adjust what you’re currently doing so the weight loss continues.

As your weight goes down, you’ll need fewer calories.

In addition to the above benefits, another side effect is the cost. Eggs tend to be much cheaper than meat, so you won’t spend as much for groceries.

For example, the menu below requires less than 3 dozen eggs, 1 pound of cheese, 3 ounces of cream cheese, and less than half a pound of butter for the three days.

That comes to about 12 to 15 dollars, which would be less than 35 dollars for the week.

Does Egg Fast Work on Keto Diet?

A ketogenic diet requires you to severely limit your carbs to less than 50 carbs a day.

The egg fast falls within that guideline, so the Egg Fast is a keto diet, but limits your protein sources. In general, it contains fewer calories than most people eat on keto.

Most people find it difficult to eat as much food as allowed.

When you severely cut your carbs down to very low levels, your hunger takes a serious dive, and you’ll find it difficult to eat everything.

For this reason, the egg fast works very well.

The major problem occurs when you return to your normal keto diet.

If how you were eating before had you on a plateau or stalled, and you go back to eating that same way again, you’ll quickly find yourself either regaining the weight you lost during the Egg Fast or stalled again.

For egg fast to be successful, you’ll need to incorporate what you learn during the fast into your lifestyle.

If you lost a lot of weight during those 3 to 7 days, then your stall is probably due to overeating.

If you didn’t lose a lot of weight during the Egg Fast, then you may be a slow loser and need to adjust the way you perceive a low-carb diet.

The way to know is to compare the macros you ate on the fast with the macros you were eating before.

This will show you where you might be able to make a few adjustments in your lifestyle.

For example, if you eat 72 grams of protein on the Egg Fast and then go back to eating 120 grams of protein, like before, that’s a lot more calories.

And the same goes for the fats and carbs. You might need to start eating less.

The egg fast lowers your appetite so you naturally eat less.

When you return to your standard keto diet, you’ll need to adjust that to be a closer match to what fasting did for you.

This is one reason why intermittent fasting works so well. Intermittent fasting helps you to eat less overall.

Meal Plan for Egg Fast on Keto Diet

For those who need a little help in coming up with a food plan that contains just eggs, cheese, and healthy fats, the following 3-day vegetarian keto menu will help you get started.

This keto egg fast menu follows the original rules as set up by Jimmy Moore.

You can find additional recipes and menu ideas online, but most of those recipes follow an altered plan instead of this one, so you’ll need to be aware of that.

To prepare for the following menu, hard boil 8 to 14 eggs before you start. You can also make the deviled eggs ahead. This will make it easier to follow.

Also, you don’t have to eat all of the fat and cheese called for in the following menu. You can definitely eat less, depending on your gender, height, and age.

Day 1

Breakfast:

  • Coffee black or with a tablespoon butter and a tablespoon of coconut oil.
  • 2 to 3 scrambled eggs fried in 1 to 3 tablespoons butter or coconut oil (whatever amount you didn’t put it in your coffee).
  • 2 to 3 ounces of your favorite cheese.

Lunch:

  • 2 to 3 deviled eggs.
  • 2 to 3 ounces of your favorite cheese.

Snack:

  • 1 to 2 hard boiled eggs with salt and pepper or 1 to 2 tablespoons of mayonnaise mixed with a dab of mustard.

Dinner:

  • 3-egg omelet with 3 ounces of cheese, fried in 2 to 3 tablespoons of butter.

Snack:

  • up to 2 ounces of cheese.

Day 2

Breakfast:

  • Coffee black or with a tablespoon butter and a tablespoon of coconut oil.
  • 2 to 3 Buttered Hard-Boiled Eggs: Chop the eggs and place in a microwavable bowl. Top with 2 tablespoons butter and nuke until the eggs are hot and butter melts; stir well and serve.

Snack:

  • 2 to 3 ounces of your favorite cheese.

Lunch:

  • 2 to 3 Egg Wraps: Heat a non-stick skillet with 1 tablespoon of butter. When hot, add 1 beaten egg and swirl around like you are making a crepe. When cooked, flip the crepe over for a few more seconds, then remove. Fill with a cheese stick or ounce of cream cheese and roll up. Repeat with the additional eggs, using 1 tablespoon of butter for each.

Dinner:

  • Slice or two of crustless cheese quiche.

Snack:

  • 1 or 2 Hard boiled eggs with salt and pepper or 1 to 2 tablespoons mayonnaise mixed with a dab of mustard.

Day 3

Breakfast:

  • 2 to 3-egg cheese omelet fried in 2 to 3 tablespoons of butter or coconut oil.

Snack:

  • 1 to 2 hard-boiled or scrambled eggs.

Lunch:

  • Slice of leftover cheese quiche heated in the microwave.

Dinner:

  • 2 to 3 eggs poached in simmering water.
  • 2 to 3 ounces of your favorite cheese grated over the top of the eggs.

Snack:

  • 1 or 2 Buttered Hard Boiled Eggs.

Final Thoughts

There isn’t just one way to do an egg fast.

In fact, if you follow all of Jimmy Moore’s rules, you can actually gain weight instead of breaking your stall because it might be too much cheese and fat for you.

Jimmy is tall and athletic, so take that into consideration when designing your own Egg Fast rules.

The egg fast as originally created can also get boring pretty quick, which is why many keto bloggers have adjusted the rules than the original.

These changes allow you to include very low-carb condiments, spices, and keto ingredients that add a negligible amount of carbs to your meals. Some of these additions include:

  • chicken broth for egg drop soup
  • lettuce for wraps
  • extracts, spices, and seasonings
  • sour cream
  • cream of tartar for Revolution Rolls
  • sugar-free syrups
  • sugar substitutes

If you plan on using the egg fast as a part of your regular low-carb diet, you’ll want to seek out these additional ways to make your fast more palatable and enjoyable.

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