Egg Fast? It Works! Low Carb Keto Egg Recipes and Plan

What is the Egg Fast?  It’s a very strict, short-term diet plan that consists of eating mainly eggs, cheese, and butter. This diet is also known as the Eggfest, the Egg Diet Weight Loss Fast, and the Low Carb, High Fat, Egg Fast Stall Breaker. In fact, most people who follow this diet use it to break through a low carb or keto weight loss plateau that they’re stuck on.

If you aren’t already low carbing or in ketosis, you can still follow the egg fast plan but you’ll find it harder to deal with.

When you first follow the kind of very low carb plan that will get you into ketosis, there is an adjustment period for your body, and you can (most likely will) experience something called the low carb or keto flu. This is basically what it sounds like. Your energy levels are shot, your head hurts, your muscles cramp and ache, you might feel dizzy, and you may as well forget about focusing on work projects or anything else, because brain fog is a big problem with low carb flu.

Since your body has been used to burning glucose for fuel and now you aren’t giving it any, your body gets cranky for a few days (or sometimes a couple of weeks) while it figures out how to burn fat for energy. Once that happens, the symptoms go away and you’ll feel pretty darn good!

Because the egg fast plan is a very, very low carb diet, if you haven’t already gone through the keto flu you probably will suffer for a few days. That might be enough to force you off the fast, but if you can just hang in there, you’ll get a good weight loss boost to kick start your longer term low carb diet.

The egg fast isn’t a ‘drop 7 pounds in a week,’ and keep it off plan. If you don’t stay low carb once you’re off the fast, the weight will come back, and the rigors of the fast will have been for nothing.

Even low carbers find that a portion of the weight lost comes back, but the fast was enough to break their plateau and get weight loss moving again.

If you’re pregnant or nursing, you shouldn’t do this diet, it’s too restrictive, and if you have any long term health issues, you should check with your doctor before getting started.

To ensure that you don’t miss out on vital nutrients, it’s a good idea to take vitamins and minerals while you follow this plan.

Many people find that when they go very go carb, they have issues with constipation, even though they are eating a lot of fat. The reason for this is that very low carb diets don’t have enough fiber in them to keep a bowel used to a lot fiber moving. You don’t actually need fiber to keep your bowels moving – the very low fiber diet of the Inuit people bears testament to that – but when your bowel has become lazy because of a high fiber diet, you’ll experience problems without it.

The best way to deal with this, and avoid the discomfort that comes with being backed up, is to be prepared before you begin the fast. One of the best laxatives available for even the most stubborn constipation is magnesium citrate. It draws extra water into the colon to make it easy to poop.

If you start to feel unwell during the fast and your symptoms are more than can be attributed to low carb flu, don’t forge on. Stop the fast. There are other ways to lose weight.

Okay then, you must be dying to know what you can eat on the egg fast so let’s get on with it!

Foods You Can Eat On The Egg Fast

  • Eggs
  • Butter
  • Coconut Oil
  • Olive Oil
  • Sugar Free Mayo
  • Full Fat Cheese
  • Coffee
  • Diet Soda
  • Water

That’s it! No fruits, no veggies, no milk or cream. There’s no fussing about, no weird (and expensive) superfoods, or hard to find ingredients to buy. It’s simple, it’s basic, it’s cheap.

Egg Fast Rules


Jimmy Moore of Livin’ The Vida Low-Carb, came up with egg fast and these are the rules that he followed to lose 27 pounds in 30 days. That’s some serious weight loss!

  1. Eggs must be the main source of protein and fat.
  2. For each egg consumed, eat 1 tablespoon of butter, olive oil, coconut oil or sugar free mayonnaise.
  3. The first egg of the day must be eaten within half an hour of waking up in the morning.
  4. Egg meals will ideally be spaced 3 hours apart. And not more than 5 hours should pass without eating an egg.
  5. Eat following this pattern even if not hungry, but only eat 1 egg at those times.
  6. One ounce of full fat, real cheese may be eaten with each egg or as a snack.
  7. Minimum egg consumption each day will be 6 eggs.
  8. To ensure the best nutrient content (omega-3 fats and vitamin D) the eggs should be from pasture raised hens.
  9. Stop eating eggs three hours before going to bed.
  10. Drink up to 3 cans of diet soda a day, but the goal is drink 1 or less.
  11. Drink at least 12 glasses of water a day.
  12. Small amounts of low carb sweeteners and condiments like spices and hot sauce can be used as long as they total no more than 1g net carbs per serving and don’t exceed 5g net carbs per day.

Basically each time that you eat an egg you should eat a tablespoon of fat, and you can eat one tablespoon of full fat real cheese for each egg too.  So if you have a meal with 3 eggs in it, you would eat 3 tablespoons of fat and an optional 3 tablespoons of cheese.

Eating low carb, high fat, moderate protein like this will quickly put you into fat burning ketosis.

How do those rules sound to you? I think Jimmy Moore showed some extraordinary willpower to stick to such a limited menu for 30 days. You might not be able to, or want to stay on the egg fast for that long, but if you have a significant amount of weight to lose, then just imagine the transformation in your health and your appearance that you could see in a month’s time.

The science is undeniable too; people with metabolic disorder, prediabetes and type 2 diabetes can reverse their conditions with rapid weight loss.

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So, Jimmy Moore stuck to the plan for a month and low carbers faced with a weight loss plateau use the egg fast to break the stall and get the scales moving again. But there is another way to use the egg fast which many people have found results in better long term weight loss. By cycling between the egg fast and normal low carb eating you can avoid gaining back losses, and you also avoid the tedium of eggs for breakfast, eggs for lunch, eggs for dinner every day.

It takes willpower to stick to restrictive diets. In the early days enthusiasm for a new diet and willpower are both high. But willpower is finite, and it quickly runs out, which is why a week into a new diet, enthusiasm wanes and boredom sets in. By cycling on and off, you will replenish your willpower reserves, and move into the next round of the egg fast raring to go. Sustainable weight loss of 8 to 10 pounds a month, without hitting diet wrecking plateaus is possible this way.

If you need some help to help you keep track of your egg fast fats to egg consumption, there’s a handy Android app called the Egg Fast Tracker. You might that’s overkill, how hard can it be to count eggs and tablespoons of fats and cheese? But trust me, when you’re coping with keto brain fog, a little tracker is a big help to keep you straight.

Common Egg Fast Questions

Egg Fast

How much weight will I lose?

That depends, everyone is different. Many people see weight loss of around 7 pounds in a week, but some of that will go back on.

Can I drink alcohol on this fast?

No. You need your liver to be fully focused on metabolizing fat. If you drink alcohol that won’t happen because your liver will be busy detoxing the poisonous byproducts of alcohol.

Which kinds of cheese can I eat?

Full fat real cheese. No fake rubbery squares. Check your labels to make sure your cheese has less than 1g of net carbs per ounce. Cheeses like Monterey Jack, cream cheese, sharp cheddar, mozzarella and brie are all good choices.

I’m allergic to eggs, how can I modify this diet?

Sorry, you can’t.

Isn’t it dangerous to miss out on fruit and vegetables?

Over a short duration, you’ll be fine without fruits and vegetables, as long as you use supplements to get your vitamins and minerals. Eggs do pack a nutritional punch and I’ll get to that in the next section.

Do I have to use pasture raised eggs?

No, not at all. But they are healthier and since they are your main source of nutrition on the egg fast, it’s a good idea to eat the best quality eggs that you can get hold of. More on this next.

Eggs Eggs Eggs!


Eggs aren’t just a good source of protein, they are rich in essential nutrients too. Those eggs are intended to grow a fluffy chick if they are fertilized, so all of the nutrition that chick needs has to come from the egg.

Eggs from pastured poultry are the best eggs that you can get. Hens in commercial egg laying operations are fed a grain based diet, and they never get to set foot outdoors and get some healthy sunlight and fresh air. If the hen isn’t in full health, the eggs that she lays will be deficient in nutrients. Hens kept this way are slaughtered after their first year laying because their egg production drops off too much to be profitable. But a healthy pasture raised hen will lay at a productive rate for at least 3 years.

Give a hen a choice between a pan of grain, and a pan of worms, bugs and fresh greens and she’ll dive into the meat and veg every time. Hen’s scratching around will eat seeds that they find, but they overwhelmingly prefer fresh food. A heavily grain based diet makes people sick, and it makes hens sick.

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The best source for your eggs is a local farmer who raises poultry on pasture.

A study conducted by Penn State’s College of Agricultural Sciences found that compared to eggs from commercial hens, eggs from pastured hens eggs had twice as much vitamin E and long-chain omega-3 fats, more than double the total omega-3 fatty acids, and less than half the ratio of omega-6 to omega-3 fatty acids.

That omega-3 to omega-6 ratio is very important. Omega-3 keeps us healthy. Omega-6 causes inflammation.

If you can’t get pastured eggs, go with your normal supermarket eggs, but if you can get some free range eggs, you’ll reap the nutritional benefits, and you’ll enjoy the egg fast a lot more, because pastured eggs taste so much better than the eggs from caged birds.

Nutritional profile of eggs. (RDV%)

Calories – 71

Total Carbohydrate – 0.4g

Total Fat – 5g (8%)

Total Omega-3 fatty acids – 37.0mg

Total Omega-6 fatty acids – 574mg

Total protein – 6.3g (13%)

Vitamin A – 244 IU (5%)

Vitamin D – 17.5 IU (4%)

Vitamin E – 0.5mg (2%)

Riboflavin – 0.2mg (14%)

Vitamin B6 – 0.1mg (4%)

Folate – 23.5mcg (6%)

Vitamin B – 120.6mcg (11%)

Pantothenic Acid – 0.7mg (7%)

Choline – 126mg

Betaine – 0.3mg

Calcium – 26.5mg (3%)

Iron – 0.9mg (5%)

Magnesium – 6.0mg (2%)

Phosphorus – 95.5mg (10%)

Potassium – 67.0mg (2%)

Sodium – 70.0mg (3%)

Zinc – 0.6mg (4%)

Copper – 0.1mg (3%)

Selenium- 15.8mcg (23%)

You can see how much nutrition you get from just one egg. If you’re eating at least 6 a day, that will stack up.

Egg Fast Recipes

Egg Fast


Makes 6 servings – serving size, two halves.

Per serving – 178 calories, 17g fat, 0.5g net carbs, 6g protein.


  • 6 eggs
  • ⅓ cup sugar free mayonnaise
  • 1 tablespoon green tabasco
  • ½ teaspoon salt


  1. Place eggs in a pan, cover with cold water and bring to a boil. Boil for about 8 minutes.
  2. For the easiest way to peel eggs – drain the water from the eggs and fill the pan with cold water. Then take each egg in turn, tap it on the countertop and roll to lightly crush the shell. The whole shell should then come right off.
  3. When the eggs are cool, cut them in half and scoop out the yolks.
  4. Mash the yolks with a fork, then mix in the mayonnaise, tabasco, and salt.
  5. Spoon the yolk mixture back into the eggs.


Makes 4 servings – serving size, 2 crepes, 2 tablespoons filling

Per serving – 434 calories, 42g fat, 2g net carbs, 12g protein.


For the crepes:

  • 6 eggs
  • 5 oz cream cheese, softened
  • 1 teaspoon cinnamon
  • 1 tablespoon sugar substitute (Splenda, Swerve, Ideal,)
  • Plus butter for frying


  • 8 tablespoons butter, softened
  • ⅓ cup sugar substitute
  • 1 tablespoon (or more) cinnamon


  1. Blend the crepe ingredients (except the butter) in a bowl or a blender until smooth. Let the batter rest for 5 minutes.
  2. Heat butter in a nonstick skillet until hot. Pour enough batter to form a 6 inch crepe. Cook for about 2 minutes, then turn and cook for an additional minute. Remove and stack on a warm plate.
  3. Mix sweetener and cinnamon in a bowl. Stir half of the mixture into softened butter.
  4. Spread 1 tablespoon of the filling onto the center of each crepe. Roll up and sprinkle with another 1 teaspoon of sweetener/cinnamon.


Makes 2 servings – serving size 1 custard + 1 tablespoon caramel sauce

Per serving – 273 calories, 27g fat, 1.5g net carbs, 9g protein.


For the custard:

  • 2 eggs
  • 2 oz cream cheese, softened
  • 1 cup water
  • 1.5 tablespoons sugar substitute (splenda, ideal, swerve)
  • 1.5 teaspoons caramel extract

For the caramel sauce:

  • 2 tablespoons salted butter
  • 2 tablespoons sugar substitute
  • ¼ teaspoon caramel extract


  1. Preheat the oven to 325 degrees (F)
  2. Mix the custard ingredients in a blender or bowl until smooth.
  3. Pour into two greased 6 oz ramekins or bowls. Set ramekins on a cookie sheet and place in the oven. Pour hot water onto the cookie sheet until halfway up the sides of the ramekins. Bake for 30 minutes, or until set.
  4. Remove and chill for at least one hour before serving.
  5. Melt the butter, sweetener, and caramel flavoring in the microwave for 30 seconds and whisk together until fully blended.
  6. Pour over the custards before serving.


Makes 2 servings – serving size, ½ omelet.

Per serving – 313 calories, 28g fat, 1.5g net carbs, 14g protein.


For the filling:

  • 2 oz cream cheese, softened
  • 1 tablespoon blue cheese
  • 1.5 teaspoons hot sauce

For the omelet:

  • 3 eggs
  • 1 tablespoon water
  • 2 tablespoons butter


  1. Heat the cream cheese, blue cheese, and hot sauce in the microwave for about 15 seconds. Stir until smooth.
  2. In another bowl, beat the eggs and the water together until smooth.
  3. Heat the butter in a nonstick pan on medium heat. Pour the egg mixture into the pan.
  4. Drop the filling mixture onto one half of the eggs. When the eggs have cooked to a firm consistency, fold the omelet over. Cover with a lid and cook on low heat for another minute
  5. Remove from the pan and serve warm.


Makes 1 serving

Per serving – 491 calories, 47g fat, 2g net carbs, 19g protein.


For the pasta:

  • 2 eggs
  • 1 oz cream cheese
  • pinch of salt
  • pinch of garlic powder
  • ⅛ teaspoon black pepper

For the sauce:

  • 1 oz Mascarpone cheese
  • 1 tablespoon grated parmesan cheese
  • 1 tablespoon butter


To make the pasta:

  1. Preheat oven to 325 F.
  2. Combine the eggs, cream cheese, salt, garlic powder, and pepper in a blender or bowl.
  3. Pour into a greased (with butter) 8 x 8 pan and bake for 8 minutes or until set. Remove and leave to cool for about 5 minutes.
  4. Use a spatula to gently ease the sheet of “pasta” off the pan. Roll it up and use a sharp knife to slice it into ⅛ inch thick slices. Gently unroll and set aside.

For the sauce:

Mix the mascarpone, parmesan and butter in a small bowl. Microwave on high for 30 seconds. Whisk and microwave again for another 30 seconds. Whisk again to combine the sauce.

Add the pasta to the sauce and toss gently.

Serve with  ground black pepper.


Makes 4 pancakes – serving size 4 pancakes.

Per serving – 344 calories, fat 29g, net carbs 2.5g,  protein 17g


  • 2 oz cream cheese
  • 2 eggs
  • 1 teaspoon sugar substitute
  • ½ teaspoon cinnamon


  1. Blend all ingredients in a blender until smooth. Let rest for 2 minutes.
  2. Heat a pan greased with a little butter. Pour one quarter of the batter into the pan and cook for 2 minutes,  then turn and cook the other side for 1 minute.
  3. Repeat with the rest of the batter.
  4. Serve with sugar free syrup.


Makes 1 serving.

Per serving – 337 calories, 29g fat, 4g net carbs, 16g protein


  • 2 eggs
  • 2 ounces cream cheese  OR 2 tablespoons sugar free mayo
  • toppings of choice (butter, sugar free syrup)


  1. In a blender combine the eggs and cream cheese until you get a thin batter. Set the batter aside while you preheat your waffle maker.
  2. Pour the batter into the waffle maker.  
  3. Close the lid and cook for about 5 minutes.
  4. Serve with butter and cinnamon or sugar free syrup.

To crisp the waffles up you can briefly toast them.

These waffles make good ‘bread’ for egg sandwiches or grilled cheese sandwiches.