The Egg Fast

We all hit points in our weight loss journeys where our weight plateaus or stalls. A plateau/stall can last anywhere from a few days to a few months. An egg fast has been a very effective stall/plateau breaker for many people - even if you're not eating LCHF. Typical egg fasts usually last 3-5 days (with 2 transition days at the end). The egg fast is similar to the Atkins "fat" fast and the premise is basically the same. The egg fast is a very low carb, very high fat eating plan. The menu consists primarily of eggs, butter, sugar-free mayo, and cheese, though minimal condiments can be used in modified versions. 




  • Start each day with a "Bullet-Proof" Beverage (egg optional)
  • Eat a minimum of 6 whole (white+yolk) eggs daily
  • With each egg eaten, a tablespoon of fat should be consumed (i.e. butter, mayo, coconut oil)
  • Cheeses and butters must be full-fat versions
  • One ounce of cheese allowed per whole egg eaten
  • Up to 3 cans of diet soda per day (aim for only 1)
  • Must drink at least 8 cups of water daily
  • Keep condiments and spices to a minimum
  • Low-Carb sweetener (i.e. Splenda) allowed
  • Up to 2 teaspoons of fiber (whole psyllium) allowed daily
  • Allowed up to 4 cups of broth daily (may be made with bouillon)
  • Must take the following supplements/vitamins daily:  Magnesium, Potassium, and Vitamin C
  • Can eat recipes containing only the egg white or yolk as long as the minimum 6 whole eggs has been hit (for example, if you eat 2 yolks for breakfast, you have to eat the 2 whites at some other point throughout the day)
  • When using mayo, the sugar-free variety is preferred, but any mayo under 1g of carbs per serving is acceptable
  • Stop eating 3 hours before bed
  • On transition days, breakfast and lunch should be egg fast meals, and dinner should add a lean protein and some vegetables (be sure to keep total daily carbs under 20g on transition days)

  • Butter (Salted or Unsalted)
  • Coconut Oil
  • MCT Oil
  • Bacon Drippings
  • Mayonnaise (0-1g carbs)
  • Ghee
  • Cooking Oils (olive, canola, etc.)

  • Lemon Juice
  • Dried Spices (salt, pepper, garlic, parsley, cinnamon, etc.)
  • Sugar-Free Syrups
  • Splenda (or other low-carb sweeteners)
  • Flavor concentrates and extracts
  • Mustards
  • Vinegars
  • Hot sauces (0-1g carbs)
  • Dill pickle juice
  • Sugar-Free Sweet Pickle Juice
  • Relishes (0g carbs)
  • Bouillon or broth (0-1g carbs)
  • Small Amounts of Chopped Veggies (around a tablespoon)




Coming Soon!


  1. By chance do you have a complete shopping list for your wonderful egg fast recipes? Would be a great addition to the planner. Thanks for sharing your talents and ideas! ☺

    1. I am actually in the process of making a complete meal plan and grocery list. I hope to have it done within the next month or so. I have some new Egg Fast recipes that I am currently experimenting with, and when they are all done I will be adding the meal plan and shopping list at that time.

  2. Hi,

    I am 30y.o. 152cm/5ft0" and 48.5kg/107lbs. I have been hitting plateau and feel not too good lately on keto and yesterday I binge on some high carbs food (ate a total of 100gr carbs) on a party. I was looking for egg fast option, but found out that the total calories will be too much for me even if I eat the minimum amount of eggs (6 each with 1tbsp of fat and corresponding amount of cheese allowed) plus 1tbsp of MCT oil. Another thing is that I am not used to have breakfast, I usually have a small cup of espresso in the morning and that's it. Will not be eating anything until noon or after. Usually eat lunch and then smallish dinner or snack.

    Can I modify the egg fast to a smaller amount of food and eat them for lunch and dinner, skipping breakfast?

    I was thinking of eating a total of 4 eggs, 30gr/2tbsp of butter, 30gr/2tbsp of full fat mayonnaise, and 100gr/3.5oz of full fat cheese divided between lunch (at noon) and dinner (at around 5-6pm). Will also take 15ml/1tbsp of MCT oil at lunch. This register as 1285 total calories on my fitness pal (my BMR is around 1200).

    Would you have any thought or suggestion on this? Thanks a lot!

    1. Honestly, I wouldn't recommend an egg fast to you at all. At 5 feet tall and 107 pounds, you're already in the healthy weight range. An egg fast wouldn't be of much use to you. It's generally for people with 15+ pounds to lose who have been stalled for a long period of time. If is possible that you may have hit your "ideal" weight. If you still have a little extra "fluff" that you would like to get rid of, you should look into workouts geared toward those areas you want to lose from. At this point in your weight loss journey, exercising more will probably do you far more good than an egg fast.

  3. can this be done, continuesly, I mean for a duration of 1 month or more? (3-5 days egg fast, then transition, 3-5 days egg fast again)

    1. I wouldn't egg fast more often than once every other month. It's not supposed to be a way to lose weight quickly (that will just get you flabby in a hurry). It's meant to be a way to break a long stall or to kickstart weight loss on a keto (or paleo) lifestyle.

  4. Hello Kathleen
    I love the info. I must say though tonight I couldn't resist and ate four slices of dill pickle? ... I hope the fast still works for me .

    1. In the grand scheme of things, four slices doesn't seem like too many. I would imagine you will be fine, really. :)

  5. Are jalapeƱos ok to eat during ano egg fast?

    1. Some people can stall from veggies, so you'll have to monitor yourself. I personally have no issues with around a tablespoon or so of chopped veggies (for the entire day).

  6. Would you consider garlic Aioli to be ok in place of mayonnaise?

    1. No, probably not if you're going to use it for multiple meals. The point of the mayo is that it is very high fat and low carb. The garlic and lemon juice have some carbs, and they would add up over time. But if you're just using it for 1 meal, I would think it would be fine.

  7. Hi Kathleen! Just a conformation for me, but with all these fats, it's a lot of calories per day right? It'll be around 1700ish? This is at least 300 more then I normally do. Did you worry about this during the egg fast or should I just let it go? Thanks !

    1. Even though the Egg Fast works for most people, does not mean it will work for all. Personally, I would try it out for 3 days. If you're not losing anything after the 3 days, you may just be one of the few that it doesn't work for.

    2. As for calories: Generally speaking, no, people do not count calories when EFing. For me (and many like me), the calories really don't seem to make any difference. This may be due to the fact that fat passes through the body faster than most foods.