Keto Egg Fast Diet Meal Plan

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Written by Bridget Nalwoga, Certified Nutritionist and medically reviewed by Abby Courtenay

Imge of Keto Egg Fast Diet Meal Plan



If you have reached a weight loss plateau on keto, there are a number of methods you can try to start losing weight again.

Most of these methods involve cutting your calories and/or carbs to accelerate weight loss. One way to do this is with the ketogenic egg fast.

In this article, we are going to see what an egg fast is, what benefits or drawbacks it has, how to do it successfully, and the foods to eat and avoid. There is also a free sample meal plan for you to see what the diet really looks like.


What is the keto egg fast?

The keto egg fast is a short-term meal plan where you only eat eggs, butter, and cheese. On this plan, for each egg, you have to eat a tablespoon of pure fat. Most people choose butter as their choice of fat, but other fats like olive oil and coconut oil work just as well.

This diet is very low carb, very high fat, and moderate protein. The goal is to force your body into ketosis by cutting carbs to nearly zero. Almost all the foods allowed are zero-carb except for cheese.

It is hard to say what the ketogenic egg fast macros are because everyone will eat a different number of eggs. What matters most is that you eat only eggs and match each egg with a tablespoon of full fat. You cannot eat more than 5 g of carbs per day.

This fast became popularized in 2010 by keto blogger Jimmy Moore of the Living La Vida Low Carb Blog. He did the diet for 1 month, lost over 27 lbs, and made it famous when he posted his results online.


Benefits of the keto egg fast diet

The primary benefit of the keto egg fast is weight loss. You can only eat so many eggs in a day. No matter how hard you try, it would be very hard to consume your daily calorie requirements in eggs.

This, in combination with keeping your insulin levels at a minimum, will inevitably result in weight loss.

Any other benefits you may see will be as a result of fat loss. Some of the benefits you may see include:

  • Reduced cholesterol
  • Better blood sugar control

Fat loss has many other benefits, like reducing risk for disease, but this diet is very short-term so it wouldn’t allow enough time for any of these effects.


Drawbacks of a ketogenic egg fast

As you would expect, this is a diet with serious drawbacks. Some of the problems you can expect to experience on it include:

  • Increased restriction. A diet that only allows three foods is as restrictive as a diet can be.
  • Impractical. This fast is not practical because you have to eat the same food for three days.
  • Constipation. The diet doesn’t allow any foods that contain dietary fiber which is responsible for promoting regular bowel movements.
  • Malnutrition. Without fruits and vegetables, one is at a higher risk of suffering from vitamin and mineral deficiencies.
  • Weight regain. There is an almost 100% chance that you will regain at least some of your weight back. If you are lucky, you may regain only some of it back, but it’s not uncommon for people to regain all or even more weight after such crash diets.
  • Severe keto flu. A healthy balanced ketogenic diet can cause the low-carb “flu” even while allowing up to 50 g of carbs. You can only imagine what effects 5 grams of carbs a day would have on the body. You may suffer from flu-like symptoms such as headaches, fatigue, nausea, and insomnia.
  • Unsuitable for some people. Only healthy adults in normal health can try this. Individuals like pregnant women, those suffering from chronic diseases like diabetes and hypertension should not try this diet.
  • The diet is not studied. The effect of eggs on the body especially in such high amounts is not fully understood. We do not yet know the negative implications that could result from so much of this food.


How to do an egg fast on keto

Due to the restrictive nature of this diet, adequate preparation is a must if you want to do it successfully. To achieve your goals, divide your process into three stages and prepare yourself for each.

The three stages we shall use are:

  • Before the fast
  • During the fast
  • After the fast

Before the fast, you will prepare your body and yourself by doing some or all of the following:

  • Research a wide variety of recipes with eggs so you can have diversity in your meals.
  • Do regular keto if you are currently eating high-carb. Your low-carb flu symptoms will be much worse if you go directly from a high-carb lifestyle to the egg fast.
  • Go grocery shopping. While you do not need a lot for this plan, it is still important to have all the ingredients you will need for your meals.
  • Speak to your doctor to discuss the safety implications of doing this diet.

During the diet, here are some of the tips that might help you do it with more ease:

  • Stay hydrated by drinking adequate amounts of water and supplementing some electrolytes like magnesium and potassium. The plan recommends no less than 100 oz of water per day.
  • Take a vitamin supplement to provide you with some of the vitamins you are missing out on.
  • Allow yourself a few zero-carb drinks like Bulletproof coffee or even the occasional sugar-free soda to make the experience more bearable.

After the diet:

  • Transition back slowly, especially if you are going back to a high-carb eating plan. Some people choose to continue with one or two egg meals per day for a while until they fully transition back.
  • Eat a good amount of foods that are nutrient-rich to boost your micronutrient levels.




What to eat on the keto egg fast

You must avoid all high-carb foods like bread, cake, and candy. Unlike traditional keto, even low-carb foods like meat, yogurt, and low-carb fruits are not allowed.

Eggs are almost the only food you can eat on this plan. In addition, you can have a few other 100% fat foods, like butter, coconut oil, olive oil, and avocado oil. Some cheeses are also allowed.

Cheese is not 100% fat, but you can eat any type that has less than 1 g of carbs in it. Low-carb cheeses include brie, cream cheese, and mascarpone.


Ketogenic egg fast grocery list

  • Eggs
  • Butter, preferably grass-fed
  • Olive oil
  • Cream cheese
  • String cheese
  • MCT oil
  • Coffee
  • Erythritol


A keto egg fast meal plan for 1 day

To see what an egg fast would look like in practice, here is a 1-day sample menu.

  • Breakfast: Bulletproof coffee and scrambled eggs
  • Morning snack: String cheese
  • Lunch: Egg mayo
  • Evening snack: 2 hard-boiled eggs
  • Dinner: Omelet

Calories: 1,763 | Macros: 0.6 g net carbs - 70.1 g protein - 161.1 g fat

BREAKFAST Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Bulletproof coffee Hot brewed coffee 1 cup 2 0 0.3 0.1
  MCT oil 1 tablespoon 120 0 0 14
  Ghee 1 tablespoon 126 0 0 14
Scrambled eggs Eggs 2 units 144 0 12.2 10
  Butter 2 tablespoons 204 0 0.2 23
Calories Net Carbs Protein Fat            
596 0 g 12.7 g 61.1 g            
MORNING SNACK Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
String cheese Cheese 48 g 120 0 14 8
Calories Net Carbs Protein Fat            
120 0 g 14 g 8 g            
LUNCH Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Egg mayo Eggs 2 units 144 0 12.2 10
   Mayonnaise 3 tablespoons 270 0 0 27
Calories Net Carbs Protein Fat            
414 0 g 12.2 g 37 g            
EVENING SNACK Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Hard-boiled eggs Eggs 2 units 144 0 12.2 10
Calories Net Carbs Protein Fat            
144 0 g 12.2 g 10 g            
DINNER Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Omelet Eggs 2 units 144 0 12.2 10
  Cheddar cheese 1 oz 115 0.6 6.8 9.4
  Olive oil 2 tablespoons 230 0 0 25.6
Calories Net Carbs Protein Fat            
489 0.6 g 19 g 45 g            
DAILY TOTALS   1,763 cal 0.6 g net carbs 70.1 g protein 161.1 g fat




FAQs about the keto egg fast diet

If you still have questions on how to do this, we don’t blame you. Keep reading as we answer some of the questions you might have.

Yes, you can.

Coffee has zero carb and zero calories. You can make your coffee even more ketogenic by adding butter and MCT oil to it.

Yes, you can. Instead of butter, you can choose another source of fat like olive oil or coconut oil.

No, but it is highly recommended that you try keto first. Being fat-adapted can ease some of the negative effects the diet can have on you.

No, you can not eat anything other than eggs and fats on this diet.

You will not be getting any fiber on this plan. This is one of the biggest downsides of the diet. It is also one of the main reasons you cannot do this diet long-term or even why you should not do it at all.

High-fat low-carb cheeses are the best for this diet. These include cream cheese, mascarpone, and brie.


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