Egg Fast On Keto: How Much Weight Loss?

The keto egg fast is a short-term, restrictive diet that involves eating primarily eggs, cheese, and butter or other fats. It is intended to help people lose weight or overcome a weight loss plateau, especially those already on a ketogenic diet. The diet typically lasts between three and five days, during which people consume at least six whole eggs per day, along with butter or healthy fats and full-fat cheese. While the egg fast may promote short-term weight loss, it also carries potential risks, including nutritional deficiencies, digestive issues, and increased cholesterol levels. It is not recommended for those with certain medical conditions or dietary restrictions.

What is a keto egg fast?

A keto egg fast is a short-term, restrictive ketogenic diet that involves eating primarily eggs, cheese, and butter or other fats. It is intended to help people break through weight loss plateaus, especially those on ketogenic diets. The diet typically lasts between three to five days and may promote short-term weight loss.

During a keto egg fast, people typically consume:

• Whole eggs (at least six per day)
• Butter or healthy fats such as coconut oil or olive oil (one tablespoon per egg)
• Full-fat cheese (up to one ounce per egg)
• Diet soda (up to three cans per day, although this is not recommended due to health risks)
• Calorie-free beverages like coffee and tea

How does a keto egg fast work?

A keto egg fast is a short-term, restrictive ketogenic diet that involves eating primarily whole eggs and sources of fat, such as butter and cheese. The diet typically lasts between three to five days and is intended to help individuals break through weight loss plateaus, especially those on ketogenic diets.

During a keto egg fast, individuals are advised to consume:

• Whole eggs (at least six per day, preferably local and pasture-raised)
• Butter or healthy fats such as coconut oil or olive oil (one tablespoon per egg)
• Full-fat cheese (up to one ounce per egg)
• Diet soda (up to three cans per day, although this is not recommended due to potential health risks)
• Calorie-free beverages like coffee and tea

Additionally, there are rules regarding meal timing:

• Eat an egg within 30 minutes of waking up.
• Eat an egg-based meal every three to five hours, even if not hungry.
• Stop eating three hours before bedtime.

The keto egg fast works by inducing the metabolic state of ketosis, where the body uses ketones as a source of energy instead of glucose. Ketosis occurs when the body has limited access to glucose, its preferred fuel source. By restricting carbohydrates and increasing fat intake, the keto egg fast promotes ketosis and weight loss.

It is important to note that the keto egg fast is a highly restrictive diet and may not be suitable for everyone. It is recommended to consult with a healthcare professional before starting any new diet, especially if individuals have certain medical conditions or dietary restrictions.

Benefits of a keto egg fast

The keto egg fast is a short-term, super-restrictive diet that includes eating eggs, cheese, butter, or another fat source. It typically lasts 3 days (or up to 5 days), and it may assist with short-term weight loss.

• Weight loss: The keto egg fast is a very restrictive, short-term diet that limits your food options. Research indicates that limiting the number and variety of approved foods naturally reduces your daily calorie intake.
• Reduced cravings: Ketosis, which is a metabolic state that the body enters when it has little access to glucose, can help reduce cravings and lead to weight loss.
• Lower blood sugar and insulin: The keto egg fast is a ketogenic diet that may help lower blood sugar and insulin levels.
• Reduced insulin resistance: Insulin resistance occurs when your body does not respond properly to insulin, a hormone that regulates blood sugar. Several studies show that ketogenic diets may reduce insulin resistance, which in turn can improve your body’s ability to manage blood sugar levels.
• Belly fat loss: Belly fat, or visceral fat, is a risk factor for heart disease, diabetes, and other chronic conditions. Ketogenic diets like the egg fast may help you burn more belly fat than low-fat diets.

Risks of a keto egg fast

The keto egg fast is a very restrictive diet, and as such, it comes with some potential risks. Here are some of the risks and side effects to consider:

• Digestive issues: The keto egg fast lacks foods that are rich in fiber, which is necessary for gut health and a diverse gut microbiome. Restricting fiber may lead to constipation, diarrhea, or other digestive issues.
• Vitamin deficiency: While eggs are rich in certain vitamins, they lack many others, including vitamin B12, which is important for energy and mood. On the keto egg fast, you may not get enough folate, which is required for energy production, so you might feel weak or perform poorly at the gym.
• Mineral deficiency: Minerals like magnesium, molybdenum, copper, and potassium are scarce on the keto egg fast. Consider taking supplements, and be sure to salt your eggs to ensure adequate sodium intake.
• Medical conditions: The keto egg fast may not be suitable for people with certain medical conditions, such as familial hypercholesterolemia (naturally high cholesterol levels) or those without a gallbladder. It is always recommended to consult a doctor before starting any restrictive diet.
• Weight regain: The keto egg fast may promote short-term weight loss, but it is not a long-term solution. People often regain the weight when they return to their regular diet unless they implement long-term weight maintenance strategies.

Sample keto egg fast menu

Day 1

• Breakfast: an egg-cheese omelet made with 2–3 eggs, cooked in 2–3 tablespoons (30–45 grams) of butter or another healthy oil, such as olive oil
• Snack: 1 stick of string cheese
• Lunch: 2–3 deviled eggs
• Snack: 2 ounces (57 grams) of a cheese of your choice
• Dinner: egg crepe made using just 2–3 eggs, cooked in 2–3 tablespoons (30–45 grams) of butter or another healthy oil, such as olive oil

Day 2

• Breakfast: cream cheese pancake — 2–3 eggs and 2–3 tablespoons (30–45 grams) of cream cheese blended until smooth and cooked on a pan or griddle with 3 tablespoons (45 grams) of butter
• Snack: 1 ounce (28 grams) of a cheese of your choice
• Lunch: egg salad — 2 eggs and 2 tablespoons (30 grams) of mayonnaise
• Snack: 1 ounce (28 grams) of a cheese of your choice
• Dinner: crustless cheese quiche made with 2 eggs

Day 3

• Breakfast: 2 eggs fried in 2 tablespoons (30 grams) of butter with a cup of tea or black coffee
• Snack: 2 sticks of string cheese
• Lunch: leftover slice of crustless cheese quiche
• Snack: 1 ounce (28 grams) of a cheese of your choice
• Dinner: 2–3 deviled eggs

Day 4

• Breakfast: egg and cheese omelet made with 2–3 eggs, cooked in 2–3 tablespoons (30–45 grams) of butter
• Snack: 1 ounce (28 grams) of a cheese of your choice
• Lunch: 2 hard-boiled eggs
• Snack: 2 sticks of string cheese
• Dinner: 2 egg waffles — 2–3 eggs cooked in a waffle maker with butter

Day 5

• Breakfast: 3 eggs scrambled with a cup of tea or black coffee
• Snack: 1 stick of string cheese
• Lunch: egg salad — 2 eggs and 2 tablespoons (30 grams) of mayonnaise
• Snack: 1 ounce (28 grams) of a cheese of your choice
• Dinner: crustless cheese quiche

Frequently asked questions