egg bites on a blue wood background

August 20, 2021

If you’re asking yourself, what is an egg fast, here’s everything you need to know.

The keto egg fast can help shove you off the weight-loss plateau. Fasting is good for you. There are loads of research about just that fact.

Fasting helps with weight loss, promotes blood sugar control, decreases inflammation, improves heart health and brain function and even helps prevent cancer.

There are many ways to fast, of course. But for those of us who love the keto lifestyle (and we do!), an egg fast is a great keto-friendly way. And you get all the benefits of a keto diet, too.

What is an egg fast?

Ideally, this is just a short-term diet where you eat only eggs, cheese and butter (some of my favourite things!). It’s awesome for those times when no matter what you do the scale dial seems permanently stuck!

Plus, it can help you break through those pesky weight-loss plateaus.

Of course, as with any diet, there are rules! Let’s break them down together.

eggs in a frying pan

Keto Egg Fast Rules?

What can you eat on an egg fast?

You can eat whole eggs, egg yolks, egg whites, butter and full fat cheese. The eggs should be local, pasteurised and free range so you get all the goodness out of them.

You can also drink up to three cans of diet soda per day.

What are the most common rules?

You must:

  1. Eat one whole egg within 30 minutes of waking up.
  2. Eat 1 tablespoon (15 grams) of butter or other healthy fat (like mayo) with each egg that you eat.
  3. Eat an egg-based meal every three to five hours (even if you’re not hungry).
  4. Eat at least six whole eggs per day.
  5. Stope eating three hours before bedtime.

You can:

  1. Eat up to 28 grams of full fat cheese per egg.
  2. Drink up to three cans of diet soda per day.
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How long should an egg fast last?

Most people follow the egg diet for three or five days, and this is usually enough to break through even the most stubborn weight loss plateaus. You shouldn’t try to do a fast for longer than five days, however. That could lead to other health complications.

So, those are the basic rules. Easy, right? Sure is!

Salted caramel shake in a tall glass


Can I eat thickened or heavy cream on an egg fast?

Nope. This diet doesn’t contemplate heavy cream. Of course, you can give it a try if you want, but if you aren’t losing weight that will likely be the reason why.

What can I drink?

H2O. Lots and lots of water. This will help regulate your fluids and prevent light-headedness and heart palpitations.

Isn’t diet soda bad for you?

Yep, it’s not great for you, so try to limit your intake. But if it helps you get through the fast, then a few are going to be OK. Just be mindful of what you’re putting into your body.

Should I be taking any medications, vitamins or supplements?

Absolutely take any medications that are prescribed to you (unless you speak to your GP and they tell you otherwise). As for vitamins and supplements, if you’re already taking them there’s no reason to stop as long as they are mostly sugar-free.

You might want to consider supplementing with magnesium, potassium and sodium as well which may prevent you from getting cramps and headaches.

Can I make modifications?

Of course. You can always choose what you eat!

BUT… if you make modifications you may not be getting the full benefit of the fast. While it’s up to you completely, committing to the 3-day egg fast, or a 5-day version will give you the best results!

tray of eggs on bakking tray

Sample 3-Day Meal Plan and Recipes!

This keto fast does sound really limited, and it is (and that’s why it works!) BUT there are lots of things you can do with eggs, fats and cheese. And they’re delicious too!

Here’s a sample (basic) 3-Day Keto Egg Fast Meal Plan to get you started.

3-Day Keto Egg Fast Meal Plan

egg noodles and cream sauce in a white bowl

Head on over to check it out!

In this plan, and in our Recipes section, you’ll find lots of yummy recipes – things like [Bulletproof coffee, Salted Caramel Egg Fast Shake and the Best Keto Chaffle Recipe]. Trust me, you won’t be hungry and you can still enjoy your food – even on an egg fast!


Are you ready to do this? Great! I can’t wait to hear how you go.

Leave a reply below and let me know!

Or if you would love our Keto Egg Fast eBook or the ALL NEW Egg Fast 2.0 eBook then use the link to check out the full index for a 5 Day Keto Meal Plan.

Keto Meal Plans & Support

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  1. I just completed the 5 day fast using recipes from both the first and second book.
    It was easy, tasty and I lost weight
    Thank you

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