Egg Fast Diet FAQ Frequently Asked Questions


Keto Egg Fast FAQ. All your questions answered plus egg fast menu plans and recipes.

Keto Egg Fast Diet FAQ and Rules

I have been an admin in a Facebook Egg Fast Diet group for a few months now. With almost 5000 members I have seen many questions and this is a list of the most common or frequently asked questions about the Egg Fast Diet. So let’s get right to it! (Updated Dec 2018 There are over 35,000 members!)

Believe it or not,  the number one most frequently asked question is this:

Can I have HWC (Heavy Whipping Cream) while on the Egg Fast?

No. Nada. But yet, people will still go ahead and do it anyway. It’s a fast, you give things up when you are on a fast! Keto Egg Fast Coffee - So easy and delicious way to start your keto morning! But HWC seems to be one of those things that causes the most distress for people when they try to imagine life without it.

Even though it’s not a lifetime, it’s just a few days. Could there possibly be an addictive component at work here?  Hmmm, just saying.

Part 2 of this question is Butter is made from cream, so they are the same thing and so why can’t I have it? No, they are not the same thing! When you make butter (try it in a jar), all that liquid that is left over once you finally have butter, is in fact buttermilk.

Don’t send me hate mail on this one, and hear this:  You will not die if you spend a few days without heavy cream! 

And this might help, I call it Egg Fast Coffee

  • Blend 1 tbsp coconut oil and 1 tbsp butter into your coffee (use a blender)
  • Whip that thing up like a latte.
  • Maybe add  a little stevia, you will have a new friend and no dairy! Try it! :-)

How many Eggs can I eat in a day?

I think the real question is what is the minimum number of eggs and some people wonder how many eggs are too many?

  • The minimum way to do egg fast is 6 eggs plus 6 tbsp fat.  This will ensure you are getting the minimum amount of protein for good health. Any less than this and you are not doing your body any good.
  • In the Egg Fast support group, the sweet spot seems to be 7-8 eggs with corresponding fats and a minimal amount of cheese.
  • There is no official maximum number of eggs you can have but too many eggs is when you feel stuffed and that number will be different for each person.
  • Most people eat the most eggs on day 1 and 2 and might feel some hunger. Then because the egg fast is approximately 85% fat, their hunger is killed by the 3rd day and they will often have trouble getting in the 6 eggs plus 6 tbsp fat.

Can I do Intermittent Fasting with the Egg Fast?

Absolutely! Just follow whatever eating schedule you currently use. Be sure to still get your minimum of 6 eggs and 6 fats.

Is the Egg Fast Diet Safe? How long can I do the Egg Fast?

These 2 questions are really the same, people worry about eating too many eggs for too long. It just shows how great a job the government did to brainwash us! The core of the concern seems to be that people are afraid of cholesterol.

Eggs have cholesterol and so therefore they must be bad! These concerns are based on science that is 50 years old!

I have been eating eggs daily for several years (4 or more every day!) and my cholesterol numbers are excellent! Please read this informative article to start your re-education.

Most people do the egg fast because they have hit a weight loss plateau while doing Keto or some other low carb plan of eating. Three to five days should be enough to break through that stall and then spend a few days on transitioning back to regular low carb. 

That said, Jimmy Moore did follow it for 30 days and lost 27 pounds! You can also read his book about cholesterol called  Cholesterol ClarityEgg fast menu and rules frequently asked questions.  You will be blown away by this information.

Will all these eggs give me tummy distress and ahem, bathroom issues?

No, this should not happen. If you do suffer any digestive distress it is more likely to be MCT oil and/or coconut oil (many people find it has a laxative effect) or xylitol if you are using that. 

The other reason you may feel ill is that you are not used to the Keto (Low Carb High Fat) diet and you are suffering from Keto Flu. It will pass in a few days.

This brings us to the opposite problem and another FAQ:

Will I get constipated on the egg fast?

  • The vast majority of people trying the egg fast do not have this problem, especially if they are following the recommended 1 tbsp fat per egg.
  • Increase your coconut oil and/or supplement with Magnesium Egg fast menu and rules frequently asked questions. and that should get things moving along again.
  • Another thing that works really well is Smooth Move tea!

What Fats Do You Eat on the Egg Fast?low carb egg fast

Can You Have Sweeteners on the Egg Fast?

The original Egg Fast calls for up to 3 servings a day in the form of diet soda. Some don’t drink diet soda and can use those servings for something else.

Use as little as possible and use a liquid stevia like this oneEgg fast menu and rules frequently asked questions. or try out some of those new sweeteners that use a blend of stevia and erythritol such as So Nourished sweetener. If you can get through this without any sweetener, even better because you will lose your taste for sweetness.

Can I Chew Gum on the Egg Fast?

Yes you can. BUT! (You saw that coming right?!) Each serving of gum will counts towards your 3 servings of sweetener per day.

Unless you are using absolutely no other sweeteners on the egg fast then consider saving the gum for emergency situations.

Am I allowed to have ‘__________’ food? (Fill in the blank!)

Ok, here it is and you’re not going to like this answer but it is the brutal reality.

It’s a fast, you give things up on a fast. If your ‘_________’ is not eggs, butter or cheese, then the answer is this:  ‘_______’ is not on the Egg Fast and so you better either not have it, or have as little as possible.  And no point in asking others if it’s ok to have this blankety blank item on the egg fast, you need to make that decision for yourself.

It’s only 3 to 5 days, the cleaner you are, the better results you will have. That said, you are an adult and can do whatever you choose. You don’t need to ask me for permission. Add what you feel is right to the egg fast and if you are happy with the results, then that is what counts in the end.

But please, if you do add something non compliant to your egg fast, do not go into the egg fast support group and ask people for permission to do it or tell others to do the same! Make you own decision and be accountable to yourself.

‘________’ food has zero carbs, why can’t I have it?

The goal of the egg fast is not zero carbs or even low carbs. Here is where the rubber meets the road and if you get this point, you will succeed on your Keto journey for the long term. 

The egg fast works best as a low carb reality check and clean up. Most people eventually stall out on low carb and if you are one of those people, check everything you think you know at the door.

I was very low carb and stalled for months but my food plan was filled with so called zero carb drinks, desserts, fat bombs, heavy cream and nuts. 

The egg fast cleaned all that out and *THAT* is what gets the weight loss moving again.

So if you end the egg fast and go back to your same old low carb plan, you will end up back where you started.

Sorry about that and don’t send me hate mail. I know there is always that person who says ‘But I eat tons of ‘_______’ and I lost a lot of weight’. Congratulations! But it doesn’t help the people who are stalled.

Can I do the Egg Fast even though I am not on a Low Carb Diet?

I’m going to say yes but with a lot of hesitation!

The egg fast is best suited to people who are already eating a low carb diet. Going very low carb like the egg fast brings along some severe detox symptoms (called Keto Flu) as your body switches from burning glucose to burning fat.

That said, some people do use it as a way to jumpstart their new Low carb life! And if that is why you are doing it, I support you in that!

How do I transition back to regular eating and not gain back the weight I lost?

By regular eating, hopefully you mean Keto or low carb of some kind.

If you go back to the Standard American Diet (SAD), you WILL gain back the weight. The first time I did the egg fast routine for 4 weeks I didn’t really know how to transition properly and I still managed to lose 13 pounds in a month. 

A transition period is very important and is the most successful and easy way to leave the egg fast behind, in fact I follow the egg fast transition most days now because I like it. Read how to transition from egg fast to keto here.

Is there an Egg Fast menu plan I can follow?

Yes, I have many free recipes and sample food plans on this page.  I have also developed an Egg Fast Mix and Match Menu pack that includes a 5 Day Plan, a 5 Day Dairy free plan and a 5 Day Transition plan.  You can check that out right here:

egg fast plan book cover page

Also see free egg fast menu planning ideas here:

Egg Fast Three Day Sample Menu

Three days of Keto Egg Fast menu and recipe ideas.

Keto Egg Fast Recipes

  1. Instant Pot Sous Vide Egg Bites for the Egg Fastimage of printables
  2. Egg Fast Lemon Cheesecake Fat Bombs
  3. Egg Fast Cloud Bread
  4. Keto Mini Egg Fast Pizzas
  5. Egg Fast Lemon Filled Danish
  6. Egg Puffs Recipe
  7. Mascarpone Hazelnut Low Carb Cheesecake Muffins
  8. Egg Fast Waffles
  9. Recipe to make your own mayo!

If you are on Pinterest you can follow me at  KetogenicWoman for everything Egg Fast and Keto related.

Keeping Track of your Eggs and Fats on the Egg Fast

The free Egg Fast Tracker App for iPhone and Android. Helps with Egg Fast tracking!
The Egg Fast Tracker App

I love My Fitness Pal and use it a lot, but that said it was a tedious way to keep track during the egg fast. Plus many people in the group who use it get all hung up on macros and calories and so on. The Egg Fast Diet is a Keep it Simple program. Enter the Egg Fast Tracker app! It is completely free and you can install it on your Android phone or tablet.

If you have an iPhone or iPad, then click this link for your Egg Fast Tracker app.

I will be updating this FAQ from time to time as new things come up. Thanks for visiting and if you have a question that is not answered here, by all means feel free to leave a comment and ask your question.

Keto Egg Fast FAQ. All your questions answered plus egg fast menu plans and recipes.

Egg Fast Days 1-3

222 thoughts on “Egg Fast Diet FAQ Frequently Asked Questions”

  1. I started the egg fast yesterday. I managed to eat 8 eggs and 8 tablespoons of butter and felt satisfied on that. I love cheese, but I know it messes with my weight loss, so I only ate 2 ounces. I woke this morning looking forward to day two. All going well so far. Thanks for your easy to follow instructions and menu ideas.

  2. Rhonda Heglas

    I just started this fast today! I had to make myself eat my final 2 eggs to make it 6 for the day… Do u have to eat 6 a day? I feel really stuffed now.. I drank my 100 0z of water too..

    1. 6 eggs is really the minimum in order to get enough protein. Try blending them in a coffee shake with coconut oil, very delicious and easier to get down.

  3. As a Mediterranean lady, I’m a bit offended you didn’t mention olive oil among the allowed fats. How dare you? ?

    Can you do the fast with no cheese? Just eggs and fat? I’m doing it but without the cheese. Just eggs, pink Himalayan salt, black pepper, oregano and olive oil.

    Also, is there a maximum number of eggs? I know 6 is the minimum, but I can eat A LOT, especially if they are medium-sized eggs. I usually buy large or extra large eggs.

    1. Olive oil is a great oil for salads and making mayo. For the egg fast we just didn’t want people cooking with it, the coconut oil and butter have a higher smoking point. Absolutely you can do this without cheese! There is no maximum number of eggs, eat eggs and fat until you are full but not stuffed. Good luck!

  4. I keep seeing suggestions throughout your site to use butter and coconut oil in coffee as a HWC substitute, but no mention anywhere of egg coffees. Maybe I missed it?

    I discovered years ago that eggs make a very palatable cream substitute for coffee, especially with a half tablespoon each of butter and coconut oil. Whipped in a tall mug with a stick blender, egg coffee looks and tastes like latte… perfect for an egg fast.

    With hot coffee, you do have to temper beaten egg(s) before adding coffee to avoid making scrambled-egg coffee (lol), but it’s not hard. It helps to have eggs at room temp before starting.

    I heat butter and coconut oil in the mug until nearly hot, then whip in one or two room-temp whole eggs or yolks (good for fat fasts) just before slowly adding hot coffee in a thin stream while zapping with a stick blender. When half-full, stop whipping, top up the mug with more coffee, and stir. It’s not as tricky as it sounds. Just takes a bit of practice. :)

    Iced egg coffee is even easier to make: Blend one or two yolks or whole eggs, a splash or two of vanilla or almond extract, 1 tbsp of MCT oil and cold coffee in a blender, then pour over ice or, better yet, coffee ice cubes. You can also throw in the cubes for egg-coffee slushies. I use MCT oil because butter and CO won’t blend when cold.

    However, two eggs or yolks per mug or glass is pretty much my maximum per mug or glass. I usually use one…. but experiment to find your maximum. :)

    1. We talk about it all the time in the Facebook group! It’s a staple for egg fasters! Thanks for sharing your methods.

        1. Just for the egg fast it is treated only as a cheese. The EF fats are butter, mayo or coconut oil (1 tbsp per egg).

          1. Do you ever weigh yourself at the end of a day of egg fast to see if you’ve gone up? I just did and I’m up 2.8 lbs. yikes

          2. Don’t ever do that! Every single person in the world weighs more at the end of the day than they do in the morning! I drink a ton of water and I *always* weigh 5 pounds more at night. You weigh yourself only once in a day and you do it at the same time. Otherwise it will never be a true gauge for how much you have lost.

  5. I’ve seen it said many time not to use HWC, I’m not a huge fan anyway but I have unsweetened vanilla almond milk or coconut milk in my coffee. bulletproof or regular. Is this okay on the egg fast?

    1. Well, no. The idea is to eliminate pretty much everything. I would follow the fast as is (eggs, fat and a little cheese ) for best results. Then you can slowly add in other things once your stall is broken.

  6. Ive been boiling my eggs, and been drinking the butter with chicken broth? but is it okay to have chicken broth on the egg fast?

    1. Well, the idea is to eliminate pretty much everything. I would follow the fast as is (eggs, fat and a little cheese ) for best results. Then you can slowly add in other things once your stall is broken.

  7. do you need to count calories on an egg fast? I’m a few days before my period and I’m usually crazy hungry beforehand, but seems 8 Eggs satisfied me best today. I’m afraid the calories are too high now and I ruined my egg fast.

    1. 8 eggs + 8 fats should not be too many calories unless you have been following a very low calorie restricted diet, in which case this won’t be right for you. Give it the 4-5 days it needs to work. Good luck!

  8. HI. I have read extensively and still cannot figure my micros. I work out every day so I need a high count proteins, but that will increase calories, and with a high count calories I do not lose weight. So I cannot increase one without increasing the other. I need at least 70 grams proteins a day. And I should eat around 1200 calories plus 100 in supplements (fish oil, glucomann, keto-drive) and matching the fat o my….cannot get the right number please help

    1. Well, hopefully someone who reads this can help you! If you work out every day I think 1200 is too low. But as a starting point 70 grams of protein is roughly 280 calories. So it from that point. There are several free apps that can help such as My Fitness Pal.

  9. I read through the questions and comments and I didn’t see any one ask if You could have more than one cup of coffee? 2 scrambled eggs with 2 tbsp of butter is too much for me, could I put that 2nd tbsp of butter in a second cup of coffee? My first cup of coffee had 1 tbsp of butter and 1 tbsp of MCT.

        1. Not really sure, I don’t know the product. If it has artificial sweeteners in it, then swap it out against 1 of the 3 servings of diet pop per day and see how you do.

  10. I’m planning on starting my first Egg Fast tomorrow, but I’m confused about MCT oil. Should I be using it during the fast or no? And how much?

    1. There are different versions of the egg fast out there, some allow MCT oil and some don’t. If you *do* use it, then each tbsp will count as 1 fat that needs to be matched up with 1 egg.

        1. Coconut oil is one of the preferred fats for the egg fast. It’s the same ratio as butter, 1 tbsp counts as 1 fat. End the day with equals fats to eggs. Good luck!

          1. I’m using large eggs and butter mostly and am on day 1 of my egg fast. I have already eaten over 1700 calories and have still not yet had dinner. This is due to the butter being so calorie dense. I feel like this is a lot of calories to be having in 1 day and I’m worried that the fast will not work based on calories alone. I am also pretty impatient as you can probably tell and I could just wait until morning to see if my weight has gone down but do you have any insight on this? Thank you!

          2. Are you also eating cheese? 6 eggs and 6 tbsp butter is approximately 1100 calories and most people are hungrier on the first and second day so might be eating a little more on the first 2 days. Try to give it 5 days before panicking! Remember that whatever the scale says tomorrow, you really have to eat an excess of 3500 calories to gain a pound of fat. So you have to give it time to all work itself out!

    1. Sometimes we have to make do with what is available to us. Don’t forget you can also use butter or ghee and I recommend making your own mayo with a good quality oil. (But not extra virgin olive oil as it tastes too strong!) Here is how to make mayo.

  11. I know this is old news and I could go searching elsewhere, and I have a but with no luck. Is there a reference to the “why’s” behind this? Like why are we eliminating fiber entirely? Not asking permission per se but just trying to wrap my overly-curious brain around things. And contemplating trying this and still eating my chia pudding lol. I know, that’s another diet. Thanks for all the info

  12. Hello everyone ! I’m doing my egg fast for a week now I may say I like it and lost few pounds . I decided to continue to doing it until I’ll reach my ideal weight before transitioning to keto. My question is has anyone had a health issues because of doing egg fast ?

  13. Thank you for for posting the egg fast info. My question is I am so used to intermittent fasting that I find it very difficult to eat an egg 30min after waking up. Pls is it ok to do the intermittent fasting and then start eating my eggs at noon?

  14. I am on day 4 of the egg fast and this morning I am up 1.5 lbs. I understand water retention but honestly don’t think I should be retaining any right now. Little confused. I’m pretty sure I should be losing. This morning I’m at the weight I started my first day of the egg fast. What’s going on? Tia

    1. Sorry, there is no information here to go on and make a guess. I would suggest that you join the egg fast group and share your daily menu there. Other than that, there are so many variables to weight loss including hormones, your current weight/height, what you were eating pre egg fast, medications, exercise, how close to goal …

  15. Okay, I hope you are still reading comments:D:D It seams that some think cream cheese is not okay, but you have it in your sample menu. Also, is tabasco okay in place of the siracha? And, I know for myself, I asked about heavy cream b/c I use it in my hot tea & had already had it that morning that I wanted to start.

    1. who are these people who don’t like cream cheese!? I don’t get them :-) Cream cheese counts as a cheese but all cheeses are best limited to under 4 ounces a day for best results. As far as hot sauces, sure just a few drops would be fine, a little goes a long way. There is no HWC on the egg fast. Good luck!

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