Months ago I explained to Dave that I regularly get questions on my Instagram asking me if I’ve ever tried anegg fast, and what my thoughts on egg fasts are. Dave had never heard of an egg fast before, and once I explained what it involved he became super curious and wanted to try it out for himself! Me on the other hand, not so much…
But… Dave ended up talking me into joining him. So… we tried an egg fast!
What is an egg fast?
An 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 MAX), and it may assist with short-term weight loss.
What do you eat and drink?
There are lots of different “rules” for following an egg fast, but here are the guidelines we followed:
- You must have at least 6 eggs per day (Dave had at least 15 eggs per day, and I had about 8-10 depending on my hunger!)
- For each egg you eat, you must add 1 tbsp of healthy fat
- For each egg you eat, youcan add up to 28g/1oz of cheese.
- Stop eating three hours before bedtime (we broke that rule once!).
- You can have keto friendly sweeteners (we used erythritol/stevia blended sweeteners, and sugar-free syrups).
- You can have low calorie/low carb seasonings such as Buffalo wing sauce, Sriracha, etc.
- You can drink water, black coffee, black tea, unsweetened herbal teas, sparkling water, flavoured sparkling water (no sugar), and diet sodas (Dave had a soda a day, but I found I didn’t need any).
Why haven’t I tried an egg fast before?
It is really important to me that I create a sustainable healthy lifestyle that I love and can stick with. That is how I’ve been able to lose the excess weight, get healthier, and keep the weight off! I do not believe in short-term fixes, because there is honestly no substitution for consistency! To me, an egg-fast sounded incredibly restrictive and…. kind of awful if I’m being honest. Who wants to eat only eggs for 3 days straight?!
Why do people follow an egg fast?
Egg fasts are typically used by people as a tool to overcome a weight loss plateau / weight loss stall, to help someone get back into ketosis quickly, or to kickstart someone’s keto journey after a holiday/break.
How did we find the egg fast?
You can watch our entire experience here on my YouTube Channel!
What are your tips for trying an egg fast?
- Make sure you have a fun and interesting egg fast friendly meal plan ready! Welle Club has a pre-made egg fast meal plan already loaded that you can add to your own Meal Planner!
- Make sure you have electrolytes once or twice a day (or as needed!!)
- Drink LOTS of water!
- Make sure you are getting lots of salt – we had a chicken stock cube / bullion cube everyday (this helps a lot with avoiding any keto flu symptoms).
- After you finish the egg fast, allow your body to adjust out of the egg fast slowly over the next few days – don’t rush back into having regular keto food right away (the Welle Club meal plan includes 2 transition days of eating), as this will help you not to regain any weight lost during the egg fast.
Would you do an egg fast again?
I was really surprised that I found the egg fast as easy as I did. I expected to hate it! I had a lot more energy than I thought I would have, and was able to do my usual workouts with the energy I normally have!
I personally am really happy to have experienced an egg fast for myself, and can now understand why some people find egg fasts to be a helpful tool in their journey…. but for me, I’m really happy eating the normal keto food that I do! I missed veggies way too much!
Can I eat the egg fast recipes when I’m not doing an egg fast?
Absolutely you can! These recipes are super low in carbs, so if you are looking for some lower carb keto friendly options try some of the egg fast friendly recipes in your day-to-day life! I will definitely be including egg fast recipes in my regular routine because they are yummy!
Make sure you consult with your doctor before trying any restrictive diet.
Have you tried an egg fast!? We’d love to hear how you found it!
FAQs
Health risks and side effects of an egg diet
The diet is pretty restrictive in both caloric consumption and what you can eat specifically. Common symptoms include increased hunger, low energy, headaches and irritability.
What are the results of the 5 day keto egg fast? ›
That said, most people claim they lose 5–10 pounds (1.4–2.7 kg) in 3–5 days. An egg fast can help you lose weight by restricting calories and promoting ketosis — a metabolic state in which your body uses ketones as a source of fuel.
How many eggs a day on the egg fast diet? ›
Eat at least six whole eggs every day. Eat an egg-based meal within half an hour of waking up. Eat an egg-based meal every three to five hours, even if not hungry. Eat 15 grams (g) (1 tablespoon) of butter or healthy fat per egg.
How much weight can you lose in 2 weeks on the egg diet? ›
Experts have a few insights into the diet, which promises to help people lose up to 25 pounds in just two weeks.
Do you gain weight back after egg fast? ›
If you jump straight back into eating lots of carbs, the glucose will immediately cause your body to retain water and the scale will show it. Still, unless you are really over-eating calories, you should maintain some weight loss from the egg fast even then.
What are the pros and cons of the egg fast? ›
Here are some top advantages and disadvantages of following this egg-focused diet.
- Pros of the Egg Diet.
- It Encourages the Consumption of Nutrient-Dense Eggs.
- It May Promote Weight Loss.
- Cons of the Egg Diet.
- Long-Term Compliance May Be Challenging.
- It May Result in Nutritional Gaps.
- It May Not Be Appropriate for Everyone.
14-Day Egg Diet
Snacks and drinks with calories are not allowed. Each day, eat one meal with eggs. The remaining meals can be built around other sources of lean protein, such as chicken or fish. You can add low-carbohydrate vegetables such as broccoli or spinach to supplement protein on your plate.
What happens to your body if you eat 5 eggs a day? ›
Eggs may boost your metabolism
This means your body can easily use the protein in eggs for maintenance and metabolism. Eating a high-protein diet has been shown to boost metabolism by up to 80–100 calories a day through a process called the thermic effect of food ( 11 , 12 ).
What is the 3 day egg challenge? ›
3 Day Egg Diet Rules
- Eat at least 6 whole eggs per day (pasture-raised if possible)
- Supplement each egg you consume with at least 1 tablespoon of butter (grass-fed if possible)
- Supplement each egg with at least 1 tablespoon of full-fat cheese (consider raw cheese)
How Many Eggs Can Older People Eat? There is no limit to the number of eggs older people can eat, with the exception of those with type 2 diabetes, high cholesterol or any existing heart disease who can enjoy up to 7 eggs a week.
Eggs themselves are not inherently inflammatory, but they do house some components that are. The yolk contains saturated fat and arachidonic acid, a type of fatty acid that spurs the production of pro-inflammatory compounds in the body. Additionally, eggs contain a substance called trimethylamine N-oxide (TMAO).
Can you eat bacon on keto? ›
While you may not think of bacon as diet food, most types of bacon fit perfectly into a keto diet plan since they're low in carbs yet high in protein and fat. That means bacon is perfect for snacking on in the afternoon or mixing into your chicken dinner dish for some extra flavoring.
Can egg diet reduce belly fat? ›
Proteins are more satisfying than fats and carbohydrates. Eating eggs will not magically remove your belly fat and extra weight, but by keeping you from feeling hungry for longer, eggs contribute to your weight loss success. Eating a high-protein diet is one strategy for losing weight.
What are the 5 foods that burn belly fat? ›
Five foods that may help burn belly fat include:
- foods with soluble fiber like fruits, vegetables, and legumes.
- foods with protein like meat, fish, eggs, and dairy.
- fatty fish like tuna and salmon.
- foods with probiotics like yogurt, kefir, sauerkraut, and kimchi.
- green tea.
Eating oatmeal for breakfast has been linked to weight loss, better nutrient intake, and lower risk for conditions such as diabetes. Oatmeal has soluble fiber and essential vitamins and minerals. Oatmeal may have some advantages over eggs for breakfast, but research studies have conflicting results.
What are the disadvantages of egg diet? ›
Daily consumption of eggs can result in an increase in good cholesterol as well as bad cholesterol, which can predispose an individual towards the risk of cardiac disorders. Consuming eggs in excess can result in weight gain due to the high amount of saturated fats.
What can I eat coming off an egg fast? ›
For 2 days after the fast, continue to eat eggs for 1-2 meals per day. The easiest method is usually to have eggs for breakfast and lunch, and have a regular keto dinner. After 2 days, transition back to your everyday low carb to keto diet.
What are the side effects of eating one egg a day? ›
Eating one egg per day significantly increased the risk of dying from heart disease. Higher blood cholesterol levels and higher intakes of dietary cholesterol were also associated with an elevated risk of death from heart disease. These findings support limiting dietary cholesterol intake for improved heart health.
Does egg white have side effects? ›
However, you would have to eat large amounts of raw egg whites to cause a biotin deficiency. Additionally, once the eggs are cooked, avidin does not have the same effect. There are some risks associated with eating raw egg whites, including allergic reactions, food poisoning, and biotin deficiency.
