… as described by

An egg fast is a short-term diet plan developed by blogger Jimmy Moore in 2010.

It’s a restricted ketogenic diet — a way of eating that’s high in fat, moderate in protein, and low in carbs.

Ketogenic diets help your body enter the metabolic state of ketosis, during which it starts using ketones as a source of energy instead of glucose (1Trusted Source).

The purpose of an egg fast is to help you bust through weight loss plateaus. These are discouraging points in a weight loss plan where your fat loss stalls.

Some people use it to help their body enter ketosis — before beginning a ketogenic diet.

The plan has many rules, including:

  • Whole eggs — yolks and whites — are the main source of fat and protein.

  • You must consume 1 tablespoon (15 grams) of butter or healthy fat per egg consumed.

  • You must eat a whole egg within 30 minutes of waking up.

  • You must eat an egg-based meal every three to five hours.

  • You must eat a meal even if you’re not hungry.

  • You can eat up to 1 ounce (28 grams) of full-fat cheese per egg consumed.

  • You must eat at least six whole eggs per day.

  • Eggs should be local, pastured eggs whenever possible.

  • You should stop eating three hours before bedtime.

  • You can drink up to three cans of diet soda per day but aim for one or less.

These are the most common rules, but people tend to make their own modifications.

A typical egg fast lasts between three to five days as this should be enough to overcome a weight loss plateau.

Following it longer than this is not recommended, as it may lead to health risks, such as nutritional deficiencies and constipation.

The egg fast is unsuitable for people with certain medical conditions like diabetes, eating disorders, cholesterol hyper-responders, and people without a gallbladder.

It’s also inappropriate for people who cannot eat eggs, such as vegans, those with egg allergies, or those who avoid eggs for religious reasons.

Here is another description by Sarah Bianchetti,


The 3 day egg diet, otherwise known as an egg fast, is a diet in which one consumes primarily eggs, butter, and cheese for a short period of time. This temporarily restrictive diet is low-calorie, low-carb, and high-protein and typically results in fat loss mass without losing muscle.

While some variations of the diet date back to the 1970s, today this diet is commonly practiced by people on a ketogenic diet because of its low-carb nature. This meal plan is to help people push through a weight plateau because it’s believed to help trigger ketosis (a state in which the body is burning fat for fuel)(1).

It may sound strange, but could this egg diet really help to promote fat loss and ketosis? Let’s take a deeper look.

Following a 3 day egg diet may seem simple, however, there are some specific rules some claim are crucial in order to get the maximum benefits. The following is a list of requirements:

  • Consume a minimum of 6 whole eggs every single day making sure to eat every 3 to 5 hours (hard boiled eggs are allowed)

  • The first egg needs to be consumed within 30 minutes of waking up

  • For every egg consumed, you need to eat 1 tablespoon of fat (butter, olive oil, or any other healthy oil) and up to 1 ounce of cheese (cheddar, blue cheese, swiss, mozzarella, string cheese)

  • You should stop eating 3 hours before bedtime

  • Drink plenty of water and other zero-calorie beverages

The fast should last anywhere from 3-5 days. Anything longer than that can cause potential health risks.*

What to eat besides eggs: 

It’s important to note that even though this diet is called an “egg diet”, you can also consume other foods. This includes:

  • VERY SMALL AMOUNTS of lean proteins (fish, skinless poultry, lean beef, lamb, pork)

  • VERY SMALL AMOUNTS of low-carb vegetables (dark leafy greens, spinach, collard greens, steamed vegetables)

  • Black coffee is fine in small amounts, with heavy cream added, no sugar

Foods that are prohibited:

It is vital for optimal results to omit the following foods:

  • ANY FORM OF CARBS, especially Sugar


  • Fried foods apart from fried eggs

  • Processed foods of any kind

  • Starchy vegetables

  • Fruits