3 Day Egg Fast

Hard boiled eggs with whipped butter and dashes of hot sauce!

You will hear the term “3 day egg fast” from time to time in the keto and low carb realm. Why is that?

Well, for some people it can be a potential solution to a weight loss stall. Yes, believe it or not, that can happen. 

Even on a low carb diet, you will experience times when your weight loss plateaus. And that’s perfectly natural.

But if you’ve been stuck longer than you can stand, then some folks suggest you can try the egg fast.

The 3 day egg fast is very low in carbs, high in fat and moderate in protein. That makes it ketogenic.

And, of course, the diet’s focus is on eating eggs, healthy fats, and cheese. And no surprise, you follow the plan for three consecutive days.

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A Little More About The 3 Day Egg Fast

When I first came upon the egg fast diet, I wondered, “Wow! Three days of just eggs, butter, and cheese? Who comes up with these ideas? Is this even healthy?” But since I’m in this line of work where I provide some nutritional guidance, it’s important I test these diets out for myself. And this one looked particularly crazy to me, so I just HAD to try it!

So, first things first… this is not really a diet.  But it is a temporary tool for a specific purpose and not for long term use. So, if you’re stuck this could work, so why not give it a shot? It can speed up weight loss, help to break through plateaus and even give you a re-set after a bout of overindulgence. Is this based on scientific studies? I hardly think so. But anecdotal evidence suggests it can help in these regards. So you’ve been warned.

Eggs Are Nutritious

It’s comforting to know that eggs do provide a lot of nutritional benefits. Those nutrients include protein and fat as well as lutein, zeaxanthin, choline, vitamin D, selenium, vitamin A, pantothenic acid (vitamin B5), vitamin B12, riboflavin (vitamin B2) and phosphorus. Some of these nutrients have anti-inflammatory properties, as well so they can prevent macular disease and other ailments. It’s fair to say, eggs are good for you.

If you’re concerned about cholesterol, it’s a misconception that eating eggs will raise blood cholesterol. But if you’re really worried about it, talk to your doctor or a nutritionist for peace of mind. Or simply don’t do the 3 day egg fast. No point doing something that will stress you out.

The Guidelines

The guidelines are certainly not difficult to follow. Eat whole eggs, meaning the yolks and the whites… but not the shells! 😊 Be sure to have a good fat such as butter, ghee, avocado oil, olive oil, or bacon drippings with each egg. And enjoy some cheese with your egg meal.

Here are the “rules” for the 3 day egg fast.

• You eat a minimum of 6 whole, large eggs per day.
• With each egg you consume, have 1 tablespoon of butter.
• You can have up to 4 ounces of full fat cheese each day. It's better if you have less.
• It’s recommended you eat your first egg meal within 30 minutes of waking up. (I have no idea why.)
• It’s also recommended you eat every 3-5 hours. (I say eat when you're hungry.)
• Don’t eat 3 hours before bedtime.
• You follow this regime for 3 consecutive days.

To make things more interesting I have provided some ideas for making tasty dishes from the eggs and cheese and butter. Click this link for a few recipes to try for your 3 day egg fast.

I've also created a handy dandy tracker which you can use to keep track.  Print it and tape it to your fridge for a convenient way to keep a record.  This will help you make sure you reach the minimum number of eggs and fats you eat over the next few days. Get the free recipes and tracker by clicking or tapping here.

Not A Long-Term Way of Eating

I’m pretty sure most people would get sick of eggs after three days of nothing but. I know I certainly did! However, some dieters believe that more is better. So now we are seeing this fast being done for 5, 10 and even 30 days! I can’t imagine it! And I certainly don’t recommend it.

This diet was designed to be followed intermittently for quick weight loss results or to recover from a string of poor eating days. It’s obviously not a well-balanced way of eating for a sustained period.

But, during those three days your blood sugar won’t be going through peaks and troughs. So, if you’re pre-diabetic this is good news. However, if you’re diabetic and taking medication, you will have to keep an eye on your blood sugars and adjust your meds accordingly. Ideally, speak to your doctor or pharmacist before trying the egg fast.

After the 3 Days

How do you go from a 3 day egg fast back to your regular diet? Well, ideally, you’re already following a low carb or keto lifestyle, so you just get back to your favorite meals. If you’re following the regular standard American diet, I suggest that now would be the ideal time to convert to a lower carbohydrate way of eating. You can learn more about a Low Carb Diet by clicking or tapping here.

I know this for certain… you shouldn’t go from an egg fast to scarfing down cookies and junk food! You will not feel very well at all because it is not healthy to combine loads of fat with loads of sugar. Just transition into your regular diet with wholesome choices. Some meat and veggies would be a good place to start.

It’s Not for Everyone

Here’s a word of caution.  Any sort of “faddish” diet, such as this one, is not appropriate for anyone with a history of eating disorders.  That’s because this might be triggering and bring on some unhealthy behaviors.  Also, if you have nutritional deficiencies or have a pre-existing health condition, don’t be playing around with this drastic diet. Don’t even think of it without checking with your healthcare provider first.

You should also know that the 3 day egg fast diet doesn’t work for everyone. Results will vary from person to person.

There are better and healthier alternatives.  If you’re committed to making real, sustainable changes to your diet?  Would like support and guidance on your weight loss and health transformation journey?  Consider working with a coach.  It’s a surefire way to get you started and keep you going.

If you would like to explore new possibilities, you can reach me by using my Contact Form by clicking or tapping here. 

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