My wife Nicole and I decided to try a two-week keto egg fast. We completed the diet in two weeks and talk about what happened on our journey, our rules of the diet and all the crazy stuff we ended up eating.

We have a new video! With Thanksgiving right around the corner, we thought it would be fun to do a “keto egg fast” to see if and how it affects us. (For those of you who haven’t seen it yet, a keto diet is a low carb diet, which is known to jump-start weight loss and improve overall health.)

Those of you who have been following my blog for a long time know that I love the Keto diet. It’s been around for decades now, and it’s making a comeback.. Read more about egg fast rules and let us know what you think.

The concept of just eating eggs for a certain number of days may seem strange at first, but there are many reasons why the keto egg fast has gained popularity.

  1. You will enter a profound ketosis condition.
  2. Your hunger signals will be reprogrammed. This means you’ll be more in touch with your actual hunger and less motivated to eat based on your habits or emotional hunger.
  3. The number of food choices is limited or removed altogether.
  4. Loss of weight (although this should not be the primary reason for doing an egg fast)

If any of these outcomes seem appealing to you, the egg fast diet may be suitable for you for a few days.


What is an Egg Fast, exactly?

An egg fast is exactly what it sounds like: a period of time (typically 2–5 days) during which you only consume eggs and other sources of fat. (We’ll go into the details in the Fast Rules for Eggs section below.)

It does not, however, have to be as tedious as it may seem. We’ve put up a few dishes for you to try during your egg fast to mix things up and add some variation to your meal plan. While the keto community has embraced egg fasts, you do not need to be on the keto diet to begin one. In fact, some individuals choose to begin their ketogenic diet with an egg fast.

The most important thing to remember with any “severe” dieting strategy is your attitude and the long-term viability of your entire plan. If you go into an egg fast with the goal of losing as much weight as possible, you may be disappointed by the weight increase that occurs when you return to a normal diet once the egg fast is over.



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Egg Fast Rules

When we were investigating the egg fast, we discovered that various websites had varying guidelines. However, there were a few that were similar, as well as others that we developed ourselves, which we will mention below. We discovered that making it our own was the best way to go about it. We didn’t make a big deal out of breaking the rules if we didn’t follow them. We did the egg fast just for the experience and to push ourselves to our limits.

1. A tablespoon of fat must be consumed for every egg consumed.

  • Use healthy fats like butter, coconut oil, animal fats, or olive oil wherever possible.

2. Beverages with no calories are permitted.

3. Every day, you must eat at least 6 eggs and 6 tablespoons of fat.

  • Take into account your own size. Six eggs plus fat is the bare minimum, but if you’re a big guy, you’ll want to go higher.

4. There is no limit to the number of complaints you may make… because you’ll be upset.

Additional Instructions:

  1. Within 30 minutes after waking up, you must consume one egg.
  2. You may consume 1 ounce of cheese each egg. (This isn’t my favorite guideline; sticking to eggs and fat yields the greatest outcomes.)
  3. Three hours before bedtime, stop eating.


That’s all there is to it! For as long as you can, follow the guidelines above and let us know what sort of outcomes you get. Continue reading or watch our egg fast vlogs if you want to learn more about ours!

Fast Egg Recipes

Some of the recipes we utilized throughout our four-day egg fast are listed below. We discovered that many of our meals consisted of little more than eggs, butter, and cheese. When we did think beyond the box, though, you could find us preparing one of the dishes listed below.

1. Egg Pancakes in a Hurry

Ingredients: 7 Eggs, Large Cream Cheese, 1.5 ounce Heavy Whipping Cream, 2 tbsp Cinnamon, 1/2 teaspoon (optional) Instructions: In a blender, combine all of the ingredients. Over medium-high heat, pour the batter into a buttered pan. When the batter begins to bubble on the surface, turn the pancake and cook for another 30 seconds. Repeat until the batter is finished. This recipe serves 2-3 people and produces 6-7 pancakes.


2. Hard Boiled Eggs with Crispy Parmesan

Ingredients: 3 hard-boiled eggs, large 1/2 teaspoon oregano 1/4 cup grated Parmesan a quarter teaspoon of garlic powder a quarter teaspoon of onion powder a quarter teaspoon of red pepper flakes 1 tablespoon extra virgin olive oil for drizzling (optional) Instructions: Set aside all three eggs, which have been cut in half. Combine the Parmesan and spices in a mixing bowl. Spray a pan with coconut oil spray and heat over medium high heat (whatever spray you have works). Spray the flat surface with coconut oil spray, then dip it into the Parmesan, covering it well, and place it in the hot pan. Rep with the remaining eggs. Remove the cheese from the heat when it has crisped and browned. Enjoy with a drizzle of olive oil.

3. Omelette with cheese

3-4 large eggs (about) 1 tablespoon heavy cream Cheese (1-2 ounce) (any kind you like) a quarter teaspoon of salt a quarter teaspoon of black pepper Instructions: Preheat a skillet over medium-high heat and oil it. In a mixing basin, whisk together the eggs and heavy whipping cream. Pour the egg mixture into the skillet that has been heated. Slowly lift up the edge of the pan to allow the raw egg to fall to the sides and bottom. Season the omelette with salt and pepper when it’s nearly done, then sprinkle the cheese on one side. Cook for another 30-60 seconds after folding the other side over the cheese. Place on a platter and serve.


4. Salad with Curry Eggs 

Ingredients: a couple of large hard-boiled eggs 2 tbsp mayonnaise a half to one teaspoon of curry powder (optional) a quarter teaspoon of salt Ingredients: Place the eggs in a bowl and chop them up. Combine the mayonnaise, curry powder, and salt. Keep refrigerated.

5. Crispy Cheese

1/2 cup shredded cheese (optional) (we used Mexican blend) Seasoning to taste: we added cayenne pepper, oregano, garlic, and salt to ours for a kick! Line a baking sheet with parchment paper or a baking mat and create cheese mounds as large or little as you want. Preheat the oven to 350°F and bake for 12 minutes. Allow time for cooling.


Egg Takeaways and Quick Results

The first question everyone has is how much weight we lost on our egg fast. We each lost three pounds in the end. It’s difficult to tell how much of it was attributable to water weight or the fact that we had less food volume in our bodies. If you’re doing an egg fast just to lose weight, you’re likely to be disappointed.

The actual advantage was discovering how much of our eating was driven by habit, boredom, or psychological hunger. When you’re limited to a small number of food choices, you only eat when you’re really hungry. An egg fast may be very helpful for this reason alone in terms of realigning yourself with your actual appetite, which will set you up for long-term success.

We’ve done an egg fast and a water fast, both lasting three days at the time of writing. Water fasting is our preferred method and the one that we believe provides the most advantages. Water fasting, as opposed to egg fasting, has the advantage of removing food from the equation entirely, allowing your mind to concentrate on other things. During an egg fast, our meals often leave us wanting more, while a water fast does not have this issue.

Finally, your attitude is the most essential factor to consider before embarking on an egg fast. Are you using this as yet another extreme weight-loss strategy, or are you really attempting to repair your body and remove its dependence on processed carbohydrates? An egg fast may reset your hunger signals and prepare you for long-term fat reduction, but it should not be utilized as a quick fix. If you’ve done an egg fast before, please share your thoughts in the comments section.

In conclusion

An egg fast is easy to follow, however it should not be done only for the purpose of losing weight quickly. It’s critical to approach an egg fast with a positive attitude.

  1. A tablespoon of healthy fat, such as butter or coconut oil, must be consumed for each egg.
  2. The aim is to retrain your hunger signals and make it easier to recognize when you are really hungry.
  3. Make no attempt to limit your calorie intake.
  4. Keep track of your eating patterns and make a mental note of when you’re hungry.


I did a keto egg fast in early March. The keto diet has evolved a lot since I last tried it in 2011. This time around I tried a diet that was even more restrictive than last time. I wanted to see if I could be more disciplined with the keto diet, and if I could keep the weight off. I also wanted to see what the diet would do for my health. For my experiment I decided to fast without exercise for 10 days, and I did a few rounds of a keto egg fast.. Read more about egg diet results 1 week and let us know what you think.

Frequently Asked Questions

How much weight can you lose on a keto egg fast?

I am not sure how much weight you can lose on a keto egg fast, but it is possible to lose up to 10 pounds in a month.

Can you eat anything else on the egg fast?

You can eat other things besides eggs, but the egg fast is still a good idea.

Does the 3 day egg diet work?

The 3 day egg diet is a popular weight loss plan that involves eating only eggs for three days. It has been found to be effective in some cases, but it can also lead to other problems such as nutrient deficiencies and digestive issues.

Related Tags

This article broadly covered the following related topics:

  • egg fast rules
  • egg fast results
  • egg fast transition
  • boiled egg diet success stories
  • is the egg fast diet safe
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