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Kick start your weight loss with this ultimate guide to egg fasting. Keto approved.

5 Days of Egg Fast

A lot of people, especially those on low-carb and keto diets, do 5 Days of Egg Fast to break their weight loss stall. Surprisingly, it works for a majority of them if we are to believe what they report on social networks and forums. I haven’t been able to find any real scientific explanation to why it works but have my thoughts (that might change in the future if I get more clues).

What’s an Egg Fast?

Basically, on an Egg Fast, you only eat eggs, healthy fats, and full-fat cheese for 3 to 5 days in a row. You are supposed to eat at least 6 eggs a day, and 1 Tbsp of fat for each egg consumed. The number of ounces of cheese eaten should not exceed the number of eggs eaten on each day.

If you follow these simple guidelines, you get macronutrients nicely balanced out at the end of the day: Extremely low carb, high fat, and moderate protein. That’s what the keto diet is all about, except that on Egg Fast, there’s practically no fiber intake (no greens, seeds, nuts, etc.). Because of this, in my personal opinion, the diet should be kept short-term. Additionally, I think magnesium, potassium, and vitamin supplements should be taken daily. And plenty of water drunk (10 cups a day, at least). But I am no doctor, so take my advice as an opinion.

So, why does the diet work? I think, most of all, one gets rid of plenty of water on Egg Fast. But people keep reporting successful weight loss or weight maintenance for a prolonged period, following the fast. So, it is possible there’s some hormonal stuff going on in the background, which influences the body’s metabolism. Or the other way around. Anyhow, I’ll be quite glad once I get to read some research on this (if ever).

5 days of egg fast. The results will shock you.

Egg Fast rules

In case you haven’t been familiar with Egg Fast, I’m listing the rules that one should supposedly follow on the diet if they want to break their stall:

  • One has to eat eggs as the main source of fat and protein.
  • Per each egg consumed, one should eat 1 Tbsp of healthy fat.
  • An egg should be eaten no later than 30 min after waking.
  • Meals should be eaten every 3 hours, but no later than every 5 hours.
  • One should eat on the schedule, at least one egg, even if not hungry.
  • One can eat 1 ounce of cheese (full fat) per egg consumed.
  • At least 6 eggs a day should be consumed.
  • One should have the last egg at least 3 hours before bedtime.
  • Diet soda is permitted up to 3 cans a day.
  • Spices and hot sauces are permitted but should be kept at a minimum. Sauces should be low carb.
  • Low carb sweeteners are allowed.

I have no idea, who’s come up with the rules. Moreover, every source has them listed a tiny bit differently, but the basics are staying the same. Anyways, they do make sense in a way if you consider the macronutrient outcome at the end of the day.

Is Egg Fast Healthy?

First of all, egg fast goes on for max 5 days and it shouldn’t do harm to a healthy person as long as they get enough energy in to go through the day. Second, eggs are a very nutritious food so I wouldn’t worry about getting in wrong micronutrients in those 5 days. Last but not totally least, you might want to consider the freshness of the eggs you buy and keep in the fridge. If nothing else, just to avoid any unpleasant consequence of a rotten egg that has been sitting around for too long.

My 5-day experiment

I’ve decided to try the Egg Fast myself. One of the reasons being that I like little food challenges. 😉 The other reason is that I’ve noticed my body puffing up since I started lifting heavier again. I know it’s what usually happens at first when one changes their workout routine but still gets on my nerves. Plus, I’ve been consuming too much keto treats lately. Additionally, I think I’ve even been going way over my ideal daily calorie intake (though I still have no idea what my ideal actually is, honestly), and I think that doesn’t help getting rid of puffiness. Long story short, I wanted to lose a couple of pounds of the excess water and see how my body responds to the diet.

A lot of people, especially those on low-carb and keto diets, do 5 Days of Egg Fast to break their weight loss stall. Surprisingly, it works for a majority of them if we are to believe what they report on social networks and forums. I haven’t been able to find any real scientific explanation to why it works but have my thoughts (that might change in the future if I get more clues).

I’ve decided to go on a 5-day Egg Fast (instead of just 3), but with one of the above rules broken (or ignored). I love working out in a fasted state in the mornings, so during the fast I will just consume green tea with a little bit of coconut oil and guarana every morning. It’s not bulletproof green tea, but it’s been my morning pre-workout routine for quite a while now, and I like it, so I’ll stick to it.

What I find quite interesting, is the rule about consuming diet soda. Ok, diet sodas, they’re low carb, sugar-free, and all that. But, if I were forming the rules, I would limit all the artificial sweetener and/or sugar alcohols (even erythritol) consumption to one snack per day at the most. That is because, for a lot of us, they cause fake hunger or even cravings. I don’t drink diet soda often myself, but I guess they have the same effect (or not?) as sugar-free sweets. My explanation is that the brain gets the sweet taste but not the serotonin release after the intake, that is why it just wants more. But I won’t turn all scientific just now. Still, need to start writing the science section of this blog.

So, on to my 5 days on the Egg Fast. I’ll be writing about my well-being, losing pounds (or not), workouts, and especially the meals, plus the amount of eggs/fat/cheese consumed. Most of the recipes are taken from other blogs, and I’ll direct you to them as I go.

I won’t plan ahead too much. I’ll take my time to choose and try out as many Egg Fast recipes as possible. It’s going to be a week of working from home, and this gives me an opportunity to get familiar with some of the meals (keto recipes) I could make in advance on extra busy weeks.

Kick start your weight loss with this ultimate guide to egg fasting. Keto approved.

If you wish, you can use this diary as a source for your Egg Fast meal plan. Or take it just as an interesting read from a fit person who’s using the fast as an experiment rather than a way to lose a significant amount of weight. Of course, if you’re on your own fat loss journey, my diary can still come in handy in practice. Hopefully! 🙂

5 days of egg fast : results

Read about my Day 1. Or jump to Day 2, Day 3, Day 4, or Day 5. Note: You can find out about the overall egg-fast outcome at the end of my Day 5 post. Enjoy!

Get more helpful resources on the egg fast :

Egg Fast The Rules
A brief & comprehensive explanation of the Egg fast!

An egg fast is popular among people who seek to break through weight loss plateaus.
An egg fast is popular among people who seek to break through weight loss plateaus.

The best way to peel an egg
The best way to peel an egg

Egg fast results before and after
My Day 5 results!

Want egg fast desserts recipes?

When doing Egg Fast diet, eating eggs for 3 to 5 days could seem like forever if you weren't able to enjoy an occasional treat like Egg Fast Custard Tart.Living a ketogenic lifestyle, one starts to think about treats they miss from their old way of eating. Pancakes are a staple of life for so many of us. I will never forget the ones my grandma used to bake when I was a kid. These days baking pancakes for kids is simply so much fun. So why not make sure you can have some, too? Keto pancakes are a great solution for us!
Egg Fast Mascarpone Roll Recipe by My Sweet Keto

 

128 Comments

  1. Hi! Question: would you recommend OMAD and an egg fast done simultaneously? (Just a 3 day thing to kickstart)

    • My Sweet Keto

      Hi, Brenda. I’ve got this question before, and my answer remains that I don’t dare to advise on this one as I’ve never tried it myself and, as of today, don’t know anybody who has.
      But if you can handle the number of eggs and the fat amount that you need for the one meal, I don’t see why you wouldn’t give it a try. At the end of the day, it is important how you feel doing what you’re doing or eating the way you’re eating.

      • Hey, I am going to do this egg fast. My question is can I use almonds as my healthy fat, and if so how many should I eat?
        Thanks Brian

        • My Sweet Keto

          Hi, Brian. If you use almonds, you are going to consume a considerable amount of carbs, especially if you eat almonds instead of all the healthy fats you are supposed to eat.
          I really can’t say how many you should eat, as it is your choice to do an almond version of an egg fast, and only you know how you are going to react to it. One cup of whole almonds has around 30 grams of carbs and 70 grams of fat. If you consumed 5 Tbsp of butter daily, you would get in around the same amount of fat and almost no carbs. The whole point of an egg fast is getting in pretty much only fat and protein for a few days. I suggest you use an app like MyFitnessPal to track your intake and macros.

  2. Annerie Beukes

    Hi there i love your site! Did the egg fast 5 days then over the weekend 2 egg meals and keto dinner. Did it again for 5 days . Had no carbs and sugar for 3 weeks but still not in ketosis…. i dont understand?…n

    • My Sweet Keto

      Hi, Annerie! Thanks for the question.

      What makes you think you are not in ketosis? If what you have written in your comment is true, there is no way you are not in ketosis.
      If you have been measuring your ketone levels with urine strips, you must know that this method is very unreliable. That’s because only certain types of ketones are in urine (blood meters are thus more reliable), plus, ketones in urine usually show up at the beginning of keto dieting because the body hasn’t utilized itself to efficiently using them.

      In the end, what really matters is how you feel and what results you can see in your body and mental state.
      Stay consistent, and all will be fine. 🙂

  3. PeeptoeSlingback

    What are your thoughts on consuming a high quality bone broth (8-16 oz/day) while on the egg fast protocol? I am trying to jump start my system (possible hashimito’s) so i have been gluten free for a couple of months and just added bone broth to my daily consumption…also hoping that collagen works a little magic on the skin (primarily affected organ). Also, well written with good descriptive comments so that someone can understand what might be expected. Thank you!

    • My Sweet Keto

      Hi,
      Thank you for the comment! I think bone broth should do no harm. On the contrary, even. I see it as a good source of fat and protein (collagen) that one could easily implement into the egg-fast routine. The egg fast has arbitrary rules anyways, so I see no limits in trying out what works for you as an individual. If you are looking into losing weight, I would still watch that the calorie intake doesn’t go over your daily needs because of too much “hidden” liquid fat … I, for example, make my bone broth quite fatty. 🙂

      • PeeptoeSlingback

        I just checked the label on the broth I use and it it lists 0 fat. I do not make my own as I have no local source for the bones. Thank you so much for the quick reply and insight. Thinking of trying this after the Halloween festivities. I have promised a baking frenzy and while I convert everything to gluten free, it is still a feast of buttercream, sweet potatoes (brownies), and honey, powdered sugar and almond flour.

  4. Can i do egg fast with OMAD?

    • My Sweet Keto

      Hi,
      I don’t dare to advise on this one as I’ve never tried it myself and, as of today, don’t know anybody who has.
      But if you can handle the number of eggs and the fat amount that you need for the one meal, I don’t see why you wouldn’t give it a try. At the end of the day, it is important how you feel doing what you’re doing or eating the way you’re eating.

  5. So i been on Keto for 3 weeks now and lost 36lbs. I have some slip up every now and then and i’ll do beef and butter fast or 48 hour water fast and jump right back in ketosis. My question is can i do the egg fast for three days followed by a 24 hour fast? I know you’re not a doctor just wanted an opinion. ☺☺☺

    • My Sweet Keto

      Hi,
      If you feel strong enough to do it, I don’t see why not. Doesn’t sound like a completely irrational food restriction time-wise. I would say that for me a 24-hour fast after the egg-fast could be a bit challenging, though. I’d personally handle the fast easier before the egg-fast to jump into a relatively deep ketosis quickly and then support it for a few days by consuming only eggs and fats. It is just my subjective opinion so you still have to answer the question yourself. 🙂

    • Keto-Judy, I’d like to get more information on how you’ve been able to accomplish such great success in a short amount of time? Where can I find your posts on what you ate, exercise,netc?

    • plz guide aht ur taking i mean ur diet plan

    • Judy please tell me your diet. I need to lose weight for surgery agd your results are what I’m looking for. What do you do?

  6. My Sweet Keto

    Hello. 6 eggs are the minimum. You should consume enough according to your daily calorie needs/goals. Only you know what those might be.

    It might be helpful to know that 6 eggs sum up to around 430 kCal and if you combine them with 6 T of butter, it all sums up to not much more than 1000 kCal. That’s not enough energy for a day for anybody. Additional calories depend on whether you consume cheese or not, or whether you have more eggs and fats than the stated minimum.

    So, yes, you should consume enough, and if that means having 4 eggs for breakfast, why not.

  7. If I do the 6 eggs, 1T of any fat…. suggestions, please, and 6oz of ff
    cheese for 5 days and have a cup of black coffee… how much weight and inches are normal to see…even if it’s a guestimate, so I can know what to expect. TIA

  8. Hi, can I eat avocado for fat instead of butter or coconut oil?

    • My Sweet Keto

      Hi. You can eat avocado but that won’t really be egg fasting anymore. While avocado is fatty, it’s not pure fat, and the point behind egg fasting is having no carbs, hi fats and moderate protein.

  9. I think it works for the same reason any keto diet does, getting the body adapted to draw energy from fats rather than any other nutrients like carbs.

  10. Can u drink 2 tbs of apple cider vinegar diluted with water before each meal on this diet??

    • My Sweet Keto

      Hey, Mack. I don’t see a problem with this. In fact, recently, I have a T of apple cider vinegar diluted in water every morning no matter what my diet is.

  11. For the morning do you eat the 2-3 eggs and drink the Bullet proof coffee or just one or the other ?

    • My Sweet Keto

      Both. But I only put a T of coconut oil in my green tea, didn’t make the “real” bulletproof coffee.

  12. So I did it for 5 days but not following it to the T. I ate salad and one night i mixed the eggs with ground beef and need less to day i dropped 5 lbs. I did not drink the bullet proof coffee (as coconut oil makes me sick) I drunk regular coffee with my sweet cream cold stone creamer. Maybe if i followed it exactly i would have lost more.

  13. Hi, I am not Keto yet but am interested in doing it. I have been reading and gathering info and recipes before I start. Anyway, I’m wondering if I could start with the egg fast. Is that ok? Or should I not? Will it work if I do…?

    • My Sweet Keto

      Egg fast might be too radical to begin with. I’d suggest just cutting all non green veggies carbs out for a few weeks first. And take in enough electrolytes.

    • I started with the egg diet for 2 weeks, it sucks but if you can get though those weeks you should have no problem after that. that start Keto diet it will help you to start managing what you eat. I start Jan 4th and as of today I’m down 40 lbs.

  14. Colleen McGuire

    Is it ok to eat cream cheese when on the egg diet

  15. Hi..I just want to reduce my weight with egg fast. could you please provide me the details about daily plan and how many days we need to follow??

    • I do this every couple months. 6 eggs a day for 5 days. I only boil them but you can scramble or fry if you like. I have 2 for breakfast. 2 with a raw salad (no dressing) for lunch. And 2 for dinner. I also mix a teaspoon of butter and some sriracha for flavor and I dip. Altogether I lose about 8 lbs in 5 days.

  16. Jimmy Moore was the founder of the original egg fast
    http://livinlavidalowcarb.com/blog/tag/eggfest

  17. Debbie Wawryszyn

    Hib there, I am currently on day 5 and I just finished the fettuccini, it was surprisingly delish! I cut half the sauce tho as I am not much of a sauce person.

    My question is; today I have had belly pain after each consumption of eggs:( during my workout I had a weird taste in my mouth as well….I almost had other food to just make myself feel better however I didn’t.. ..I want to complete this…as well as day 6,7…etc….impossible that the fat is upsetting my gut?

    I have only lost approximately 3 pounds…however I rid my water weight prior to doing this…I feel leaner…my bowel movements have decreased significantly:(

    Anyways I enjoyed all the different egg flavors…so did my kids!!

    Thanks so much!
    Debbie

  18. Rosemary Schoeneberg

    HI Robin wanted to thank you for all of your help my husband is on the keto diet with me he has lost 70pounds I lost 35 pounds my question is does a man need more carbs and protein then a women he lost that much weight in about 4 months we did the egg fast once we are starting it today do you suggest more food for him

    • My Sweet Keto

      Hi. There is really no way to say without having a lot more information. If you are concerned, let him see a health/nutrition professional. Otherwise, Google “keto calculator” and try to get some idea of what he needs based on age, weight, activity, body fat % …

    • I’m just going to jump in if it’s ok: Yes, men over all require more protein, carbs and calories because of their naturally occurring higher ratio of bone & muscle mass as compared to the average woman. How do I know this? I concluded it when I was calculating my body fat percentage and played with the facts I entered. What gave a result of 27% body fat for me, gave a much lower body fat if I changed the gender to male! (No I’m not a transgender). Try it yourself & you’ll see! Thank you “My Sweet Keto” for posting this diet! It’s helped me get past a slow loss plateau I’ve been on!

  19. Pingback: week 3 weigh in egg fast results extreme weight loss journey – Weight Loss Tuts

  20. I been on the egg diet for 18 days with lots of veggies and fruit and chicken. I lost a total of 15 pounds do far. I drink a lot of water and tea. good luck to all who try the first week is the hardest and than it gets better!

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