I Did a 5 Day Egg Fast on the Keto Diet and This Is What Happened

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I have been eating Keto and Low Carb for the last year and a half almost. My husband and I recently decided to try out this egg fast everyone was talking about. The fact that he was going to be doing it with me, made things easier.

But, the fact that we have two young kids we still had to cook for, well, that made it a bit harder. In this post I will let you know how we made it through a 5 day egg fast.

keto egg fast rules

The Rules

The rules for this egg fast are pretty simple. Pin the image I created so you can easily find it if you need to.

  • Eat a minimum of 6 eggs per day.
  • Eat one tablespoon of healthy fat (butter, mayonnaise, coconut oil, etc.) per egg.
  • Enjoy up to 3 ounces of cheese per day.
  • Within 30 minutes of waking up, eat your first egg.
  • Eat an egg every 3 to 4 hours.
  • Stop eating at least 3 hours before bedtime.
  • Add salt whenever you can (electrolytes are important!).
  • Condiments and spices are OK to add (hot sauce, pepper, paprika, etc.).
  • Drink 6 to 8 glasses of water daily.
  • You can drink Diet Soda, but a maximum of 3 a day.
  • Egg fast for a minimum of 3 days, and a maximum of 5 days.

The Prep

We at first planned on doing 3 days, but then had the bright idea to do Monday through Friday, so 5 days total. To prepare, we hard boiled 2 dozen eggs, and purchased another 3 dozen.

We made some deviled eggs and egg salad, since mayonnaise is a healthy fat that we were allowed (and encouraged) to have. I shredded two full blocks of cheddar cheese (if you didn’t already know, the pre-shredded stuff can have hidden carbs so be careful) to use for omelettes and scrambled eggs.

The night before we made one of our favorite meals (keto Sausage Stir Fry) to hopefully stop any cravings – and we were ready!

deviled eggs keto egg fast

What We Ate

There aren’t a lot of meal options when you have such strict guidelines that basically only includes eggs, or so I thought. We actually found a wide variety of foods to eat and enjoy.

The main thing I would suggest is try to switch it up throughout the day. Having something different for breakfast, snack, lunch, and dinner can stop you from feeling like you are eating the same thing over and over for 5 days.

These are the ways we enjoyed our eggs throughout the week:

  • Scrambled Eggs
  • Deviled Eggs
  • Omelettes
  • Hard-boiled Eggs
  • Poached Eggs
  • Fried Eggs
  • Egg Salad

Remember, you can have up to 3 ounces of cheese per day, so we tended to eat one or two cheese sticks per day as well.

My Results

Now, I really should mention that I was doing the 21 Day Fix workout while on this fast as well. Of course, I was not following the eating rules (honestly, I never have and I have done this workout many times).

  • DAY ONE: No cravings all day.
  • DAY TWO: I was down 2 pounds which had me over the moon and helped me curb any cravings.
  • DAY THREE: Down another 2 pounds and I could not believe it. Minimal cravings for other foods.
  • DAY FOUR: Down 1.5 pounds and the cravings subsided. I was actually looking forward to the next egg.
  • DAY FIVE: Down another pound! Yes! The cravings were real this day, likely because I knew it was just about over.

On the morning after my 5 day egg fast, I was down a grab total of 7.5 lbs! Not too shabby if you ask me. After a full weekend of back to regular keto eating, I was maintaining (and even down another half a pound).

Overall, this egg fast was a lot easier than I thought it would be and is something I plan to do every 2 months or so. And honestly, we didn’t experience any gas! I know many have been asking – hard to believe, but true!

67 Comments

    • My only cheat is my coffee, which I have every morning. I have it with peppermint mocha creamer and then I start my egg fast at 9 in the morning, eating 6 eggs daily. My schedule is this:
      9:00 1 egg fried with 1 tbsp butter, salt to add electrolytes
      10:30 1 string cheese or cheddar jack stick
      12:00 1 egg fried with 1 tbsp butter, salt to add electrolytes
      1:30 1 string cheese or cheddar jack stick
      3:00 2 eggs, either made like egg salad with 1 tbsp mayo and cayenne pepper or deviled with 1 tbsp mayo, a little yellow mustard and maybe cayenne as well
      5:00 1 string cheese or cheddar jack stick
      7:00 2 eggs, either made like egg salad with 1 tbsp mayo and cayenne pepper or deviled with 1 tbsp mayo, a little yellow mustard and maybe cayenne as well
      I drink at least 6-8 glasses of water, sometimes with Mio or something similar

      I am on day 4 and have lost 7.4 pounds, with just a little light exercise….. 159.8 to 152.4
      No hunger unless I stay up later but then I am sleeping and am good. It’s only 3-5 days so just a little bit of sacrifice.

  1. What kind of mayo do you use? Can you use mustard for egg salad? What about the walmart brand of sugar free flavored water instead of diet soda?

    • The basic yellow mustard is fine. Watch out for things like “honey mustard.” Always check the carb count. If it’s zero, it can be used on the Egg Fast. For the mayo, try to find a mayo with avocado oil as Primal Kitchen has. Avoid soybean and canola oils. They are inflammatory and actually not healthy fat. However, avoiding these oils is not mandatory for the Egg Fast. It’s just a personal recommendation.

  2. Please remove the picture with the egg fast posted. There is much wrong with the egg fast listed. Enjoy up to 3 ounces of cheese per day. (egg fast is 6 eggs, 6 oz. of cheese and 6 tbsp. of fats)
    Within 30 minutes of waking up, eat your first egg. (Wrong. Egg fast is a 16/8 intermittent fast. food should not be eaten until lunch time)
    Eat an egg every 3 to 4 hours. (wrong, meals broken into 2 or 3 meals over an 8 hour period)
    Drink 6 to 8 glasses of water daily.
    You can drink Diet Soda, but a maximum of 3 a day. On Keto, (absolutely not! Diet sodas have aspartame and Sucralose in them and are not Keto friendly, nor are they healthy in any way.)

      • Did Tom and Bern have any references? Research. There is so much Information on the internet you do not know who to believe. Questions you might be able to answer –
        1. Is splenda allowed?
        2. This certainly is not a low calorie fast. It is almost 500 calories over what most Keto diets I’ve seen.
        3. What do you mean by a 16/8 intermittent fast?
        4. Most info I have seen over the years – is that having breakfast starts your metabolism. I do not understand why you should wait till lunch.
        5. I have been unable to get my body into Ketosis.
        6 I am only on day 3 of this fast and have had no weight loss, however I had no water weight to lose. I had been following the Atkins Induction (less than 20 carbs a day) for the two weeks prior to this ‘fast’. On Atkins I lost 2.4 pounds over 14 days or 1.2 pounds per week and most of that I believe was because I just wasn’t eating as many calories per day.
        7. Why is it one tablespoon fat per egg? Fat is the high calorie part of this fast, and it makes everything greasy and sometimes hard to eat. I am not getting tired of the eggs, just the butter.
        8. How does one eat butter with hard boiled eggs? Dipping?
        9. What web sites do other people follow?

        Thanks for all you might have to offer.
        Kathy

        • 2. Not low calorie at all. You are trying to force your body into rapid ketosis or deeper ketosis. It is often proven to break a weight loss stall.
          3. A 16/8 intermittent fast is fasting for 16 hours and consuming food within the other 8 hours of the 25 hour day.
          4. With keto, the longer you fast, the more your body needs to consume its own fat for energy. You do not have any glycogen stores if you are in ketosis.
          7. Fats are needed. They help you feel full for longer and balance out the macros for this egg fast. Which is mostly calories from fat. Too much protein results in gluconeogenesis which will spike your insulin.
          8. You can fry your boiled eggs in butter or olive oil. Cut in half, Spray with oil, dip in parmesan cheese and fry in oil, drizzle lightly with olive oil before eating. You can also use quality no sugar mayo for your fat instead of butter.
          9. Try I breathe I’m hungry online.

          Good Luck!!

        • Hi .Kathy I am the same as you..I follow the atkins plan 20 or less carbs a day I have lost 20 pounds in 2 months..I want to lose slow so my skin can come back close to normal..at my age of 64 I know that’s probably not going to happen..I am starting this egg plan on monday..hopefully I will lose some weight xx

          • I need to do what you are doing. Where can I find it. I need to lose so I can wear my clothes.. thank you
            Day one on eggs but I didnt time it ..

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    • Why wouldnt you?
      If you eat egg whites on their own, the white will ‘steal’ nutrients from your body in order to work.
      The white needs the yolk to release its own goodness, and the yolk contains so many health benefits.

      There are no benefits from not eating egg yolks.

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  5. I just completed a 2 day egg fast and am down 5.5 lbs. I had coffee with heavy cream in the morning, then a 3 egg omelet at 10:30 and another at 5:00 pm. I was not hungry at all and felt energetic. I did not drink any diet soda, just lemon water.

  6. I tired it and lost 3 pounds in 3 day and 3 pounds in two days another time I tried it, but gained it back the next week off the fast. I did 4 eggs a day, once a day, sometimes coffee with either Heavy Cream or/and 1 oz of Almond Milk/Fairlife.

    It work. I want to commit to it, but eggs get expensive to me as I do the pasture raised kind. I will fast twice this week and try to do 3-5 days of an egg or carnivore diet. But the Eggs do work I must say.

    I use pink salt, Black pepper and sometimes Tumeric/Cayanne pepper and 2-4 slices of cheese.

  7. For those concerned about being really strict: I don’t think you have to be so strict on an Egg Fast. I still enjoy a fat-loaded berry smoothie in the morning with MCT oil, fiber powder, and beef collagen, but will eat eggs, butter (or healthy fat) and cheese throughout the rest of the day. Altogether, I am probably around 8 net carbs a day, which is still very low when I generally eat around 30 – definitely under 50.

  8. I just started this…down 3 lbs in one day! I realized I had somehow managed to kick myself out of ketosis…likely too many keto friendly desserts. I’m sure this is just water weight but it’s a nice reset. Thank you for sharing!

  9. Pingback: 5 Day Diet For Weight Loss: Everything You Need To Know - Weight loss Blog - BetterMe

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