3 Day Keto Egg Fast (Recipes and Rules Included)
Keto Recipes - March 5, 2024

Want to know more about losing weight with the Egg Fast Diet? The 3-Day Egg Fast Meal Plan has a few simple rules. These easy egg recipes help me kick off my Keto Egg Fast diet using the simple egg fast rules.

This post is sponsored by Happy Egg Co, and all opinions are my own. There are affiliate links in this post which means that I earn commission on qualifying purchases.

Spring break came and went and so did my healthy diet. So, it’s time to get back on track and throw me back into my Keto way of life.  I always feel so much better and clear-headed when I do Keto. 

The Diet Doctor says it’s great for certain health conditions. It isn’t a fad or quick weight loss diet, for me, it’s a lifestyle. It’s time for some egg-fast recipes!

Keto is not as easy as the media makes it out to be; so, if you’ve never done it, do your research first.  Many people enjoy Keto snacks and a high-fat diet.

But check out how to avoid nutritional deficiencies and how to get into the state of ketosis.

What is the Keto Diet?

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 macronutrient percentage splits, but the takeaway is that you should be eating healthy fats like eggs, cashews, avocados, peanuts, MCT oil, butter, cheese, olive oil, etc… 

It doesn’t have to be a restrictive diet.

Always drink plenty of water.

Keto Egg Fast Plan – The Famous Egg Fast

The Ketogenic Diet is all about getting your body into a state of Ketosis so that it burns fat for fuel instead of glucose. Egg fasting has become popular lately. If you have stalled or hit a weight loss plateau while doing Keto, then a 3-Day Keto Egg Fast (also known as the egg diet) will help you get back on track and kick start your weight loss again. 

Check out this Keto Egg Fast Diet menu Plan. Keto Egg Fast recipes are popular for weight loss, trimming down, and weight loss stalls. These 3-day egg fast recipes will get you back on track.

Egg Fast Rules for the 3 day Egg Diet Plan Menu

The egg-fast rules for an egg fast are very simple to follow. Don’t let them confuse you.

1. Eat eggs all day 6-11
2. For every egg consumed, you will have to consume one tablespoon of healthy fat; olive oil, sugar-free mayonnaise, MCT oil, coconut oil, butter, or avocado oil.
3. Consume one ounce of cheese per egg, max 4 ounces a day
4. Eat an egg within 30 minutes of waking up.
5. The minimum time between meals should be 3 hours.
6. Drink a maximum of 3 diet sodas a day (optional)
7. Do not eat sugar or sweeteners.
8. Stop eating 3 hours before bedtime.
9. Drink 6-8 glasses minimum.
10. Limit seasonings to less than 1g.
11. Tea and coffee are permitted but no cream.
12. No added dairy (besides your one ounce of cheese per egg), no meat, no veggies, no fruits.

One of the basic rules of the keto egg diet is that it’s meant for a short period. Fat fasts are popular, this just happens to involve eggs, simple ingredients, and sample meal plans.

I recommend supplementing with electrolytes and adding magnesium, sodium, and potassium supplementation (this can help with keto flu). If you feel constipated, you might want to increase your intake of coconut oil. My favorite is Better Body Foods. Magnesium should help too.

Does Egg Quality Matter?

It’s all about the eggs.  Eggs are high in protein (egg whites), and healthy fats (egg yolks), and contain vitamins B2, D, B6, B12, zinc, iron, and copper.  They are downright good for you!  In my house, we use eggs every day. There are always eggs in our refrigerator. 

But unfortunately, not all eggs in the store are created equal. It is important to buy high-quality eggs. Buy eggs from a farm that is herbicide and pesticide-free for at least 3 years.

Make sure they are hormone-free, free-range, and cage-free like Happy Eggs.  They are the Free-est of the Free Range™!

The eggs I used for my egg fast are the Happy Eggs. They are the highest quality and best-tasting eggs you can find. I have included a couple of recipes to keep your egg fast and interesting! Egg-fast recipes have been around for a long time so there’s a lot to choose from.

I love spices and they come in handy when eating a Keto Egg 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 and get egg fast results when egg fasting.

Ingredients for 3-Day Egg Fast

• Happy Eggs (12)
• Mexican blend cheese
• Avocado oil (I used one that was garlic-infused)
• Southwest spices

Instructions for Keto Egg Fast:

1. Combine the eggs, cheese, and avocado oil.
2. Add a sprinkle of southwest spices.
3. Bake at 350 for 15 minutes.

More Keto Egg Fast Recipes – 3-day Egg Diet Plan Menu

• Keto Egg Fast Lemon Cheesecake Fat Bombs – If you are going to the Keto Egg Fast, you can incorporate these into it and if you have a sweet tooth like me, it will make it easier to get through those 3 days.

• Egg Fast Quiche– 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. It’s perfect for your egg fast. This is a simple recipe for an egg fast meal plan 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.

• Boiled eggs are always an option for breakfast and lunch during this egg fast.

NOTES

This is not a long-term diet. If you need help with your diet or managing your weight loss, contact Riselean.

Although there is dairy in this keto egg fast, it is a maximum of 4 ounces of cheese.
Stevia is a natural product, this is why it is in my Keto Lemon Cheesecake Bombs.

More Help for Your Keto Diet

3 Reasons Why Everyone Should Be Taking Seed Daily Synbiotic Probiotic

SunnyKeto Keto Diet Cheat Sheet

What are your “go-to” keto egg fast recipes? Do you have different egg-fast rules? What do you think of these egg diet recipes for weight loss?

Do you have a 3-Day Egg Diet Plan Menu that you want to share? Put in the comments!

FAQ about the Egg Fast Recipes

1. What foods can you eat on an egg fast? During an egg fast, the primary focus is on consuming eggs and other low-carb, high-fat foods. Here are some foods typically allowed on an egg fast:
   • Eggs (boiled, scrambled, fried, etc.)
   • Cheese (preferably full-fat varieties)
   • Butter or ghee
   • Olive oil or coconut oil
   • Heavy cream
   • Low-carb vegetables such as spinach, broccoli, or cauliflower (in limited amounts)
   • Salt, pepper, and other herbs and spices It’s important to avoid high-carb foods such as grains, sugar, fruits, and starchy vegetables while on an egg fast.
2. How much weight can you lose on an egg fast? The amount of weight you can lose on an egg fast varies depending on factors such as your starting weight, metabolism, and adherence to the fast. Some people may experience rapid weight loss during an egg fast due to its low-calorie and low-carb nature, while others may see more modest results. It’s important to remember that weight loss results are individual and may not be sustainable in the long term.
3. Can I have coffee on an egg fast? Yes, you can typically have black coffee on an egg fast, as long as you don’t add any sugar or high-carb additives. Some people also choose to add a small amount of heavy cream or butter to their coffee to increase fat intake and enhance satiety. However, it’s best to avoid high-carb coffee drinks such as lattes or flavored coffee beverages while on an egg fast.
4. What does a 3-day egg fast do? A 3-day egg fast is a short-term dietary protocol designed to kickstart weight loss and promote fat burning. During the fast, participants primarily consume eggs and other low-carb, high-fat foods while restricting carbohydrates and other food groups. The goal of a 3-day egg fast is to induce a state of ketosis, where the body burns fat for fuel instead of carbohydrates. Some people may experience rapid weight loss and improved energy levels during a 3-day egg fast, but results may vary depending on individual factors. It’s important to consult with a healthcare professional before starting any new dietary regimen, especially one as restrictive as an egg fast.

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