Keto egg fasting has become a somewhat popular trend of combining the weight loss potential from a strict Keto diet with the health benefits of a fast. It can be very effective at breaking through plateaus and, since it’s short term, it’s relatively easy to commit to as a way to maximize your diet and fitness efforts.
There are some important rules to follow if you’d like to safely use a keto egg fast, a few different techniques you can use and plenty of delicious recipes to try out. The following sections will give you all the details you need to decide if egg fasting is right for you.
What Is An Egg Fast
Strict fasting is the restriction of all food for a set period and an egg fast restricts all food except eggs and a few other high-fat food items for a short time. It was designed to act almost like a power-up to the Keto diet, which is a high fat, low carb diet.
By restricting your intake to nothing but eggs, butter, and cheese for a few days, your body will quickly settle into a state of ketosis, which is ideal for burning fat. This type of fast is also often called a “fat fast,” which is more technically appropriate but less catchy.
Egg Fasting Results
The original keto egg fast went viral in 2010 when one man lost 25 pounds incredibly quickly. Since then, reports of losing significant amounts of weight in as little as 3 days have been popping up all over the internet.
Tisa, from My Sweet Keto, tried a 5-day egg fast and lost 2 pounds. Her experience is interesting because she was already keto-adapted and in good health, practicing heavy lifting. She didn’t have as much weight to lose as others might, so 2 pounds in 5 days is pretty impressive.
Egg Fasting Risks
Any type of fast should be short term or carefully supervised to prevent potential malnutrition and the keto egg fast is no exception.
The Keto diet is effective at encouraging weight loss, but it is an extreme diet and the egg fast is even more so. Consuming high levels of fat is controversial in the health space, to say the least, but the most notable risk you’re facing with an egg fast is a lack of varied vitamins and minerals. Even a strict Keto diet leaves plenty of space for richly nutritious vegetables, which are obviously lacking in a fast like this.
As long as you keep it short term and carefully monitor yourself for negative symptoms, it could be a great way to kickstart your weight loss.
It isn’t appropriate for pregnant or breastfeeding mothers, youth under 18, anyone with a history of eating disorders. If you have diabetes or concerns with your cholesterol, fasting, the keto diet, and certainly the egg fast should only be considered with careful medical supervision.
Egg Fast Rules
The originator of the diet is Jimmy Moore. It’s important to note that he is not a health professional, but he did have extreme weight loss success and drastically improved health markers, which is what has fuelled his Livin’ La Vida Low-Carb brand. He’s also interviewed of 1400 health authorities and is considered a reliable source, with an entire series of Keto books to his name.
The rules Jimmy followed to lose 25 pounds fast were simple:
- Eat whole eggs, not just the white or the yolk but both, together
- Pair your eggs with 1 tablespoon of healthy fat, such as butter or coconut oil, and 1 ounce of full-fat cheese
- Eat 6 – 8 eggs per day, every 3 to 5 hours
- Begin eating within 30 minutes of waking up and stop eating at least 3 hours before you go to bed
- Choose local, organic pastured eggs, if possible
In addition to your eggs, you can drink low or no-calorie beverages. The original diet suggested diet soda, but I’d strongly urge you to consider black coffee, tea, or flavored sparkling water instead.
Most people will commit to a 3 day or 5-day egg fast, but if you are keto-adapted and otherwise healthy, there are safe success stories coming from 10-day egg fasts or even 30-day egg fasts, though I wouldn’t personally recommend stressing your body that long without proper nutrition.
Egg Fasting Recipes
When all you’re supposed to eat is eggs, butter, and cheese, you’re faced with an opportunity to get might creative. Hard-boiled eggs will become mighty unappetizing after the first half a dozen, so try a few of these recipes for yourself.
Egg Fast Omelet
Many omelets are made simply with nothing but eggs, butter, and cheese, which fit perfectly inside the egg fast. For a burst of flavor that won’t compromise your fast, add a dash or two of hot sauce.
Egg Fast Pancakes
Simply blend 2 eggs with 2 tablespoons of soft or shredded full-fat cheese and 2 tablespoons of butter or coconut oil. Fry in a pan for a thin, flavor-packed pancake.
Egg Fast Egg Salad
Hard boil 2 eggs and mix with 4 tablespoons of full-fat mayonnaise. You can also add fresh herbs without worrying about breaking your “fast.” My favorite is dill, turmeric for color, and some black pepper.
Egg Fast Quiche
To make a quiche that fits inside your egg fast you simply have to make it crustless. Whisk 4 eggs with 4 ounces of shredded cheese and 3 tablespoons of melted butter. Use another tablespoon of butter or coconut oil to generously grease a small quiche pan. Pour in your eggs and bake at 450F for about 10 minutes. I like to add just a tiny squeeze of yellow mustard for some extra flavor and color.
Egg Fast Custard
Great for breakfast, snack or dessert if you haven’t filled your egg quota yet, a batch of keto custard is probably going to be a new favorite recipe, egg fast or not.
Simply blend 4 eggs with 4 ounces of softened full-fat cream cheese and 4 tablespoons of either butter or softened coconut oil. If you want some flavor, you can add some instant coffee, matcha green tea, or unsweetened cocoa powder. If you have a sweet tooth and just can’t help yourself, natural sugar-free sweeteners like Stevia or Monk fruit extract will come to your rescue but life will be a lot better if you slowly curb your sugar cravings and learn to enjoy more natural flavors.