Keto Egg Fast: Everything You Need to Know + Sample Meal Plan
Whether you've been dabbling with eating keto or having been on the ketogenic diet for a while, the keto egg fast may be your perfect solution for accelerating weight loss and shattering those plateaus.
Essentially, the keto egg fast encompasses eating only eggs, cheese and butter/healthy fats for a short time to boost ketones and lose weight quicker. Many have seen incredible results from doing this fast, and it comes highly recommended; however, we want to make sure you do it properly. So let’s get into it!
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The Keto Egg Fast, What Is It?
As mentioned, the keto egg fast is a combination of eating eggs, butter or other healthy fats, and cheese, except for some low-carb sauces and unsweetened drinks. In the keto world, where one eats a high fat and very low-carb diet, it is no wonder eggs are among the most reliable proteins and an overall highly-nutritious food to include in the diet.
They are filled with essential nutrients, healthy fat and, of course, protein. Due to this, they are used to increase weight loss and easily transition a person’s body into a high fat-burning mode. The essential nutrients in eggs we are talking about are in both the yolk and the egg whites. Yolks contain healthy fats, cholesterol, vitamins A, D, E, and K, while the egg whites contain protein, zinc, iron, copper, and selenium, and vitamins D, B6, and B12. Ideally, trying to get high-quality eggs that are organic or pastured-raised with Omega-3s is ideal for a balanced keto diet.
However, for an egg fast, you’ll be restricting yourself to eating only eggs, healthy fats and cheese to speed your body into ketosis.
During a 3-5 day egg fast, you will be consuming:
- A minimum of 6 eggs a day.
- One tablespoon of healthy fat per egg (butter, mayonnaise, olive oil, etc.)
- Up to 1 ounce of full-fat cheese per egg, for a total of 3 ounces of cheese in a day (so spread out your cheese intake).
- As the icing on top, you can have most condiments (in moderation) and salt and spices to keep things exciting.
Consuming plenty of water will be essential for keeping you hydrated. However, a few other drinks are also permitted, such as coffee, tea and sugar-free sparkling water.
Below we will go into the exact rules of a keto egg fast along with what an example meal plan will look like for a day. Though, in essence, you will be creating various meals using just these three ingredients. It may sound like this fast will get boring quickly, but we’ll show you ways to eat your six (or more) eggs other than just hard-boiled.
How Does an Egg Fast Work?
This is something you are probably wondering, “How exactly does the egg fast work and how will it benefit my body?” Well, the main reason people go on a keto egg diet is to help transition the body into ketosis, resulting in higher production of ketones produced by the liver — essentially allowing you to lose weight quickly and get you out of a weight loss plateau.
An egg fast works by helping your body produce ketones and other nutrients that can facilitate proper liver function. The first of those nutrients is methionine, an amino acid found in eggs that assists with protein production, highly important for building muscles.
Also found in eggs is choline, a vital nutrient for helping our liver metabolize fat and transport fat in our bodies. While our body does produce a small amount of choline, some people do become low or deficient, which in worst-case scenarios can cause liver or muscle damage. Eggs are perfect for delivering more of this nutrient into our systems, supporting not only proper liver function but also the production of healthy cells and improving the nervous system.
The last of this magic trio is casein, a high-quality protein found in dairy — this is where the cheese comes in. Casein improves metabolic rate and enhances muscle growth, making it highly regarded in the fitness world for its slow release protein benefits. With this triple force of specific nutrients, you can jumpstart your liver into metabolizing fat at a quicker pace, b-lining your body out of the flatline in your weight loss journey.
Just remember, this isn’t a long-term diet but one you do for a short period (3-5 days). Once you complete the fast, you can return to your standard balanced keto diet.
Benefits of an Egg Fast
The overall benefits of the keto diet will be the same in the egg fast, especially if you are already living a keto diet lifestyle; however, many take on the egg fast challenge to:
- Overcome fat-loss plateau,
- Increase ketone levels,
- Decrease cravings,
- And a possible reduction in liver fat.
Keto Egg Fast Rules
Once you wrap your head around it, the egg fast is quite simple. Here are the main rules you’ll want to follow:
- Eat your first egg within 30 minutes of waking up in the morning.
- Eat both the egg whites and the yolk.
- Meal prep your eggs to save time.
- Have at minimum 3-5 meals of 2 or more eggs per day.
- Even if you’re not hungry, make sure you stick with eating every 3-5 hours.
- Have your last egg 3 hours before bed.
- You can add sauces and condiments, as long as they are low-carb and used sparingly.
- Butter, herbs, spices, salt, and coconut oil are permitted to use with/on your eggs.
- Make sure to drink at least 100 ounces each day; you’ll want to stay hydrated.
- Avoid diet sodas while on the egg, fast — tea and coffee are permitted.
What can I eat on a keto egg fast?
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Now, we’ll get into the specifics of what food and drinks you will be eating on this fast:
- Eggs — When possible, aim for high-quality eggs that are pasture-and locally-raised.
- Full-fat cheese — Look for cheeses that are 1 g of net carbs per ounce (cheddar, parmesan, swiss, feta, mozzarella, brie, Monterrey jack, cream cheese, mascarpone, and blue cheese). Eat up to one ounce per egg but only 3 ounces of cheese total in a day.
- Healthy oils — Include MCT oil, coconut oil, extra virgin olive oil or other high-quality oils.
- Grass-fed butter — One tablespoon of butter (or oil) per egg.
- Zero-sugar, no-carb drinks — Water, coffee, tea & sparkling water.
We recommend not diverting from the list above; if you do, you will likely compromise the effects of the keto egg fast. So say no to bread (yes, we’ve been asked), fruits, vegetables, and anything outside the list.
Again this is a short-term fast, not a regular diet you would want to sustain for long periods. For a sustainable keto meal plan, see our ketogenic meal options.
Sample Keto Egg Fast Daily Meal Plan
Image Source: thekitchn.com
Some may be happy just having the same egg dish each day, but we’re here to tell you don’t have to! Luckily eggs are highly versatile and can be cooked, shaped, prepared in many different ways. That could be:
- Egg wrapped cheese omelettes (try with feta!)
- Fried eggs
- Baked egg and cheese frittata
- Egg salad
- Poached eggs
- And even deviled eggs!
Just keep in mind! 1 egg = 1 Tbsp fat & up to 1 oz cheese per egg.
Example Meal Day:
(Have in the first 30 minutes of waking up)
– Keto Scramble (minus the Andouille)
– Coffee or tea
(3-5 hours after breakfast)
– Egg salad with cheese crisps
- (Cheese crisps = cheese baked on parchment paper that once cooked harden into chip-like consistency)
(3-5 hours after lunch)
– Boiled eggs
(3-5 hours after your snack and 3 hours before bedtime)
– Cheddar cheese omelette
Feel free to stick with the same meals per day or have fun with it and switch things up.
Hot tip: Stick your meal plan on the fridge to make things even easier!
Image Source: timesofindia.indiatimes.com
Common Keto Egg Fast Questions
You may still have some questions, and we want to make sure those all get answered! We have compiled a list of the most common questions we receive about the egg fast.
How much weight can you lose on a keto egg fast?
We can’t tell you how much exactly you will lose, however, the purpose of this fast is to kick start your body into losing weight. So, if sticking with the above plan, most people do see a loss in weight. We, and I’m sure our other readers, would love to hear what results you have had from the fast, please share your experience in the comments section below!
Is an Egg Fast Hard?
Any diet or fast can be challenging, but it all depends on your attitude and how much you prepare! We recommend going into this fast with an open, positive mindset and to plan ahead. Before you start, why not boil some eggs for the week, it will save extra time needed to prep.
Should I already be on a keto diet when starting?
While it is not 100% necessary that you already be on a keto diet, it is recommended. The reason for this is your body will not be as shocked by the sudden change in diet. If you are already used to reaching ketosis, it will help to reduce the possible keto flu-like symptoms.
Can I drink other drinks not listed on the keto egg fast?
Water is your best bet. You want to make sure you stay fully hydrated, especially if you are drinking coffee or tea. If you must, you can have the occasional diet drink; however, they are not necessarily healthy for you and maybe reduce the results of the fast.
Can I have other dairy products while on the egg fast?
No. It is not recommended to add anything additional to the egg fast as you will only be increasing your calories, which will impede ketosis and weight loss. Of course, it is your choice, so if you can’t stand not having a little dairy product in your coffee or tea, then you can decide to make an exception. Or try a bulletproof coffee in the morning!
What is bulletproof coffee?
Bulletproof coffee is coffee made with grass-fed unsalted butter and MCT or coconut oil. If you’ve never had it, you might think it’s a weird combination; however, if done right, it tastes great and gives you the energy you need to get you going in the morning.
- 6-8 ounces of coffee
- 1 tbsp unsalted butter
- 1 tbsp MCT or coconut oil
Place all the ingredients into a blender and blend for 10-20 seconds, or you can use a hand-held emulsifier. The trick is you want it nice and blended as that’s what gives it it’s frothy delicious consistency. Try it out in the morning with your eggs; just remember not to go over your healthy fat amounts per meal!
What should I be aware of?
The keto egg fast is not for everyone, and the risks and side effects should be considered. People who should avoid eggs fasts are:
- People who are allergic or sensitive to eggs,
- May have struggled with an eating disorder as this is a restrictive diet and could be triggering,
- Vegans or individuals who do not eat eggs,
- Lactose intolerant,
- Or, if you have struggled with a standard keto diet, then the egg fast is probably not for you.
Again, as this is a restrictive fast, it is not recommended to go more than five days. As well, not something you will want to do every month. The purpose of the egg fast is to kick start your body into ketosis so you can continue on with the standard, less restrictive ketogenic diet. As such, only do it sparingly when you feel it is necessary. Finally, you may experience keto flu-like symptoms, especially if you are new to eating a ketogenic diet. To remedy this, ensure you are drinking enough water and increasing your electrolytes.
Should you do an egg fast?
You can only answer this; nevertheless, the only way to know is to give it a try. If you are nervous about trying then just start with a 3-day trial, you will still experience the benefits of increased ketones, and then at day 3, you can decide to go further to 4 or 5 days or stop. If you have any questions before starting and we didn’t answer it in this article, leave a comment below, and we can help answer your questions!
How would I transition off the keto egg fast?
To transition off the egg fast, we recommend continuing with a keto-based diet to maintain your health and weight benefits you’ve achieved.
Some tips for transitioning are:
- Take two days to transition off.
- Continue eating eggs for the first two days. Many have reported the greatest success by eating 2 meals of eggs for the first two days while transitioning back to a regular keto diet.
- Drink plenty of water.
- Consult us, Ketoned Bodies!
We can help with your keto egg fast and when transitioning off the fast with our ketogenic meal delivery services. Helping you get back to a nutrient-dense, sustainable keto diet that is delicious and convenient!
We hope that helps clear up all your questions around the keto egg fast! If it doesn’t, please ask away in our comment section below.
Now, good luck and enjoy your egg fast journey!
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