My Keto Egg Fast RESULTS!
These are the results I achieved following the Keto Egg Fast Diet. I want to be clear: I’m an ultra-slow loser. I used the egg fast only part-time — typically 3–4 days per week — and followed a regular low-carb, high-fat (LCHF) keto approach on the other days.
The key takeaway: the egg fast broke my months-long stall. Read on for the full timeline and my three‑year follow up.
What is the Egg Fast?
The Egg Fast is a short-term keto variant that emphasizes eggs, fats, and limited cheese to prompt rapid weight loss or break a stall. It’s a restrictive, temporary protocol rather than a long-term lifestyle.
Before and After: Egg Fast Week 1
Tuesday morning after Easter weekend I weighed 264.1 pounds. I followed a 3-day egg fast from Tuesday to Thursday. On the following Friday I weighed 254.4 — a total loss of 9.7 pounds in that short stretch.
Egg Fast Week 2
After returning to regular keto Friday through Sunday, I saw a common rebound of about 3 pounds (257.4), which is typical for water and glycogen shifts. I then did the egg fast Monday–Thursday and weighed 255.4 on Friday — a total net loss of 8.7 pounds from the original starting point.
Egg Fast Week 3
After a few days on keto, I restarted the egg fast on Monday and tried it for five days this time. On Friday morning my weight was 251.5 — a total loss of 12.6 pounds from the start. However, after five consecutive days of eggs I felt “egged out” and over a long weekend I ate and drank off plan, which pushed me up to 256.5 by Tuesday.
I returned to the egg fast for three days and lost 6 pounds in that period. By Friday morning I was 250.5 — a total net loss of 13.6 pounds.
Summary After Three Weeks
After three weeks following intermittent egg fasts between periods of regular keto, my net loss was 13.6 pounds. The egg fast effectively restarted weight loss after a plateau.
Egg Fast Week 4
During the next weekend I ate regular keto and was up one pound the following Monday. I’ll be doing another 3–4 day egg fast shortly. After nearly four months of being stalled, the egg fast helped me lose weight again.
Can you do the Egg Fast during the week and Keto on weekends?
Yes. Many people use the egg fast on weekdays and return to standard keto on weekends. Fluctuations are normal: water weight and glycogen cause short-term changes, and the pattern often stabilizes when you weigh less frequently. I moved to weighing once a week on Monday mornings after tracking daily to observe the pattern.
Final Egg Diet Results: 15.7 lbs
Overall I feel good about these results for a few reasons:
- I lose weight slowly normally.
- I had a few rough days and some dietary lapses during a long weekend.
- I did full keto on my days off without a formal transition plan.
Three-Day Egg Fast Sample Menu
Below is a simple three-day sample menu to help with planning. These are the foods I prefer; you can adapt portions and ingredients as long as you follow the core egg fast rules: eggs, fats, and limited cheese.
Egg Fast Three Day Sample Menu
Three days of keto egg fast menu and recipe ideas.
Egg Fast Menu – Day 1
Keto Egg Fast Diet Plan Menu – Day 2
Keto Egg Fast Diet Plan Menu – Day 3
The Ultimate Keto Egg Fast Recipe Collection
How to Transition from Egg Fast Back to Keto LCHF
What my typical daily egg fast plan looked like
These are the foods I enjoyed while on the egg fast. Adjust based on personal preference and tolerance, but keep the focus on eggs, fats, and limited cheese.
- Meal 1: Bulletproof-style coffee — 16 oz coffee blended with 1 tbsp butter, 1 tbsp coconut oil, and a small amount of stevia (optional).
- Meal 2: 2 eggs scrambled or fried in 1 tbsp butter.
- Meal 3: 3 hard-boiled eggs mashed with 2 tbsp mayonnaise.
- Snack: 2 oz hard cheese (for example, a flavorful, natural cheddar or similar).
- Meal 4: Omelette with 2 eggs and 1–2 oz cheese, cooked in 1 tbsp butter with an extra tbsp on top; alternatively, low-carb waffles with 2 tbsp butter.
- Optional snack: 1–2 oz cheese if still hungry.
Typical daily totals: about 7 eggs, approximately 7 tablespoons fat (including mayonnaise, coconut oil, and butter), and 4–6 oz of cheese depending on appetite.
I kept things simple, but variety is helpful. I developed several egg-fast-friendly recipes to keep meals interesting and sustainable during the short protocol.
Egg Diet Results after Three Years
Update (June 2017): This post originally described my first attempt in 2014. Since then I continued working on habits and went on to lose another 50 pounds. The egg fast helped me identify foods that tend to stall my progress.
What I learned over three years
After continued experimentation, these were the factors that most often stalled my weight loss on keto:
- Too many fat bombs (calorie-dense treats).
- Heavy whipping cream bothered my progress.
- Frequent cheese intake hindered loss, so I reduced it to an occasional treat.
- Excessive use of sweeteners — I cut them way back and now reserve them for special occasions.
- Relying on real, whole foods instead of processed low-carb bars or shakes produced the best results.
By adjusting these habits I came within a few pounds of my teenage weight. Total weight loss from my heaviest is now about 110 pounds, and much of that progress started with lessons learned during egg fast experiments.
There is also an Egg Fast Tracker app available that some people use to monitor eggs-to-fat ratios, water, and cheese consumption.
Community and Success Stories
Many people share experiences and support in online groups dedicated to the egg fast. If you want community advice and recipe ideas, look for active groups focused on egg-fast experiences and keto transition strategies.
