This post is sponsored by Happy Egg Co, and all opinions are my own.
Spring break came and went and so did my healthy diet. So, it’s time to get back on track and throw myself back into my Keto way of life. I always feel so much better and clear headed when I do Keto. It isn’t a fad or quick weight loss diet, for me it’s a lifestyle.
Keto is not as easy as the media makes it out to be; so, if you’ve never done it, do your research first. The basic concept of the Keto diet is to consume foods high in fat (healthy fats) and low in carbs. I won’t get technical and talk about the specifics like macro nutrient percentage splits, but the takeaway is that you should be eating healthy fats like eggs, avocados, peanuts, etc… The Ketogenic Diet is all about getting your body into a state of Ketosis so that it burns fat for fuel instead of glucose. If you have stalled or hit a plateau while doing Keto, then a 3 Day Keto Egg Fast will help you get back on track and kick start your weight loss again.
Egg Fast Rules
The rules for an egg fast are very simple to follow.
- Eat eggs all day – 6-11
- For every egg consumed, you will have to consume 1 tablespoon of healthy fat, olive oil, sugar-free mayonnaise, MCT oil, butter, coconut oil, avocado oil, etc.
- 1 ounce of cheese per egg, max 4 ounces a day
- Eat an egg within 30 minutes of waking up.
- The minimum time between meals should be at least 3 hours.
- 3 diet sodas a day maximum
- No sugar or sweetener
- Stop eating 3 hours before bedtime
- 6-8 glasses of water minimum
- limit seasonings to less than 1g
- Tea and coffee are permitted but no cream
- no dairy, no meat, no veggies, no fruits
I recommend supplementing with electrolytes and adding magnesium, sodium and potassium supplementation. If you feel constipated, you might want to increase your intake of coconut oil. Magnesium should help too.
It’s All About the Eggs
Keto Egg Fast Quiche
This is a simple recipe that is delicious, and it will work great for your egg fast! You just need four ingredients and you’re good to go! It just takes a couple of minutes to set up.
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Ingredients
- 8 Ounces grated cheddar cheese and divided
- 12 Happy Eggs
- 4 Ounces of full fat cream cheese
- 12 Tablespoons of butter (preferably grass fed)
- Salt and pepper to taste
Instructions
- Dump half of the cheese into a 9.5 inch pie pan.
- Add eggs and cream cheese into a food processor or blender.
- Slowly add butter.
- Pour the mixture over cheese in pie pan.
- Add the rest of the grated cheese on top.
- Bake at 325F for 45 minutes
This Keto Quiche recipe is awesome because it makes 6 servings and you can keep them in the refrigerator for at least a week or freeze some of it for later.
Southwest Egg Cups
I love spices and they come in handy when eating a low carb diet. I created these easy Southwest Egg Cups to shake up the 3 Day Keto Egg Fast, but you can incorporate this recipe as part of your regular Keto routine.
All you need is 4 ingredients: Happy Eggs (12), 4 Ounces of Mexican blend cheese, avocado oil (I used one with that was garlic infused), and southwest spices.
Combine the eggs, cheese, and avocado oil.
Add a sprinkle of southwest spices. Bake at 350 for 15 minutes and voila! You have 12 servings and you could literally eat those all day since you wouldn’t exceed your daily cheese quota.
Don’t forget to use Happy Eggs! The rich, amber yolk is not the only thing that will lure you in. You will taste the difference in the dish. Whether you’re making scrambled eggs, hard boiled eggs, Southwest Egg Cups, or a Keto Quiche, the quality is obvious in the taste. You can find them through the store locator. What’s your favorite egg dish?
Looking forward to trying that quiche recipe!
But, I was surprised by the endorsement of “diet soda” — why bother eating healthy if you’re going to drink crap?
I also think going full carnivore for a reset or doing IF for a reset will work as well.
I ODed on matzo this past weekend and went back to the lifestyle strict on Monday — no sweeteners at all, no grains — and I bounced back faster than after previous binges. My cheatfests are becoming fewer and farther between because I just don’t feel good eating bad food!
Keep spreading the good word! ❤️LCHF❤️
The quiche recipe sounds like it tastes good but it doesn’t seem to fit the rules of the diet. It has 12 ounces of cheese but you’re only supposed to have 4 ounces (at most) per day so you can only eat at 2 servings of the quiche each day. But if you do that then you also only get 4 eggs & you’re supposed to have at least 6 (and as many as 11). So are you eating 2 servings of it each day & eating the rest of the eggs a different way?
pwicca, It says 8-oz of cheese…..so that’s only 1.5 oz per serving and twelve servings total so eating two servings per day gives you 3 total on the cheese.
Zevia is a great diet soda. All natural ingredients and sweetened with splenda.
**Sweetened with Stevia, NOT Splenda
This sounds so interesting! I love eggs so if I ever decide to go keto I’ll keep this recipe and suggestions in mind! Thanks for sharing!
This sounds SO yummy! We’re thinking of going keto and I LOVE eggs.
I need to tell my husband about this keto egg fast! He is interested in trying keto. Your quiche is a great idea!
This actually sounds really good and filling! Egg dishes can be so hearty. I need to try this!
This looks so good. I love quiche I am going to try it. Eggs are so good for the Keto Diet.
I’m confused…..one of the rules is no dairy, however the recipes call for cheese and cream cheese, and butter. Aren’t all of these dairy?
no cream or milk by itself – only in the recipes
In your recipe it calls for 8ounces of cheddar cheese and 4ounces of cream cheese. I thought you are only allowed a max of 4ounces of cheese a day?
Your right but the recipe is for multiple servings
Have a question, what if my store doesnt carry happy eggs. Can i use the eggs i do buy from my store. And will i still get results
Of course
Of course!
I see it says no veggies why is that?
Because it’s an egg fast – just eggs
How much oil did you use?
No oil. Only grass fed butter. But you can use regular butter too.
In the southwest egg cups, you state that you use avocado oil
Yes. Avocado oil.
I’m super excited to make all of this tonight for me and my family. I want to have a variety of things to eat. I stuck with boring hard boiled, scrambled eggs with butter and cheese by itself 😏.
Question, should I do this for 3 or 5 days?
I know it says 3 on your page but I’ve read a lot of 5 day plan as well. Just curious.
How much avocado oil for the southwest egg cups?
I am a little confused in the rules.
It says:
1 ounce of cheese per egg, max 4 ounces a day
But it says 6-11 eggs per day so wouldn’t that make it 6-11 oz of cheese per day also