A Beginner's Guide to the 3 Day Keto Egg Fast Diet

What is the 3 Day Keto Egg Fast?

The 3 day keto egg fast is a short-term ketogenic diet that involves eating eggs as the main source of protein for 3 days. It is a variation of the ketogenic diet aimed at getting into ketosis quickly and accelerating weight loss.

On the egg fast diet, you eat 3 whole eggs per hour you are awake, along with 1-2 tbsp of healthy fats like butter or olive oil. The diet restricts carbs to under 20g net carbs per day. Aside from eggs and fats, you can also eat low-carb vegetables like leafy greens, as well as small amounts of dairy and condiments.

The 3 day keto egg fast is intended to be followed for no more than 3-5 days at a time. It is a short-term hack to get the benefits of ketosis quickly, but is not sustainable long term due to its restrictive nature.

Benefits of the 3 Day Keto Egg Fast

Here are some of the touted benefits of the 3 day keto egg fast:

• Rapid induction of ketosis - Eating high fat, low carb, and moderate protein helps deplete glycogen stores and gets you into ketosis faster than a standard keto diet.
• Accelerated fat burning - Being in ketosis and eating at a calorie deficit forces your body to burn fat for fuel leading to fast weight loss.
• Reduced appetite - Eating eggs and fats helps control hunger and cravings during the 3 days.
• Improved mental focus - Ketones may provide an alternative fuel source for the brain and enhance mental clarity.

Foods to Eat on the 3 Day Keto Egg Fast

Here are the key foods to focus on during the 3 day keto egg fast:

Eggs

Eggs are the star of this diet. You'll eat 3 whole eggs per hour you're awake on the egg fast. The eggs can be prepared any style - scrambled, fried, hard boiled, etc. Opt for pasture-raised eggs when possible.

Healthy Fats

Have 1-2 tbsp of healthy fats at each egg meal. Sources like olive oil, coconut oil, butter, ghee, and avocado oil are great options. Nuts and seeds can also be eaten in moderation.

Non-Starchy Vegetables

Eat low-carb veggies like leafy greens, zucchini, bell peppers, broccoli, cauliflower, cucumbers, etc. Limit starchy veggies like potatoes, corn, peas, etc.

Dairy

Small amounts of heavy cream, sour cream, and hard cheeses can be incorporated.

Condiments

Use salt, pepper, spices, mustard, hot sauce, lemon juice, vinegar, and other zero carb condiments to add flavor.

Foods to Avoid on the 3 Day Keto Egg Fast

Avoid these higher carb foods on the 3 day egg fast:

• Grains - wheat, rice, oats, pasta, bread
• Starchy vegetables - potatoes, sweet potatoes, peas
• Legumes - beans, lentils, chickpeas
• Fruits - stick to small portions of berries if any
• Sugar and sweets
• Processed low-fat foods
• High carb sauces and condiments

Sample 3 Day Keto Egg Fast Menu

Here is a sample menu for 3 days on the keto egg fast:

Day 1

Breakfast: 3 fried eggs with 1 tbsp butter and 1/2 avocado
Snack: Hard boiled egg and 10 almonds
Lunch: Egg salad with 3 eggs, 2 tbsp mayo, mustard, lettuce
Snack: 3 deviled eggs
Dinner: Veggie omelet with 3 eggs, spinach, mushrooms, cheese
Dessert: 1/4 cup blueberries

Day 2

Breakfast: Baked egg cups with 3 eggs, bell pepper, onion, cheese
Snack: 3 hard boiled eggs
Lunch: Egg drop soup with 3 eggs and zucchini noodles
Snack: 3 scrambled eggs with salsa
Dinner: Frittata with 3 eggs, broccoli, onion, bacon
Dessert: 1/4 cup raspberries

Day 3

Breakfast: Coconut milk chia pudding with 3 eggs
Snack: 3 deviled eggs
Lunch: Tuna salad lettuce wraps with 2 cans tuna and 1 tbsp mayo
Snack: Pepperoni chips and cheese
Dinner: Chicken veggie stir fry with cauliflower rice
Dessert: 1/4 cup blackberries

Health Concerns with the 3 Day Keto Egg Fast

While the short-term 3 day keto egg fast may lead to quick weight loss, there are some health concerns to be aware of:

• Nutritional adequacy - An egg-heavy diet limits dietary diversity and intake of fruits, vegetables, and whole grains. There is also minimal fiber and gut-healthy plant foods.
• Sustainability - The restrictive nature makes this challenging to follow long-term. Weight re-gain is common after stopping.
• High cholesterol - Consuming large amounts of eggs may increase cholesterol levels in some people.
• Keto flu symptoms - Transitioning to ketosis can sometimes cause issues like fatigue, headache, nausea, constipation, and mental fog.

Those with diabetes, heart disease, kidney issues, or other health conditions should consult a doctor before trying this short term ketogenic diet.

Tips to Make the 3 Day Keto Egg Fast Healthier

Here are some tips to modify the egg fast to make it more nutritious and sustainable:

• Choose pasture-raised, omega-3 enriched eggs when possible
• Incorporate a variety of non-starchy veggies to increase fiber, vitamins, and minerals
• Include some low-sugar fruits like berries
• Drink plenty of water and watch electrolytes like sodium, potassium, and magnesium
• Take a fiber supplement if needed for bowel regularity
• Limit egg fasts to 3-5 days max, then transition to a standard keto diet
• Consult a healthcare provider if you have medical concerns

Who Should Try the 3 Day Keto Egg Fast?

The 3 day keto egg fast may be an option for generally healthy adults who:

• Want to get into ketosis quickly to accelerate fat burning
• Need a kickstart for their weight loss plateau on keto
• Want to reset their diet after falling off track
• Need help controlling hunger and cravings

This short term egg fast is not recommended for those with medical conditions like diabetes, heart disease, or kidney issues without medical supervision. It may also not be suitable for some due to the highly repetitive menu.

Tips for Success on the 3 Day Keto Egg Fast

Here are some tips to help you succeed on the short term 3 day keto egg fast:

• Drink plenty of water to stay hydrated
• Supplement electrolytes with salt, nutritional yeast, broth, and mineral supplements to reduce keto flu symptoms
• Plan out your meals and snacks ahead of time
• Keep your kitchen stocked with approved foods so you aren't tempted by carbs
• Get creative with different ways to prepare eggs to avoid taste fatigue
• Follow the diet strictly for 3-5 days, then transition back to a regular keto diet
• Be prepared for a potential "whoosh" of weight loss after you resume normal keto eating

Transitioning Off the 3 Day Keto Egg Fast

The 3 day keto egg fast is intended only as a short term hack, not a permanent eating plan. Here are some tips for transitioning off the egg fast:

• Slowly reintroduce keto-friendly foods back into your diet like avocado, nuts, fish, meat, full-fat dairy etc.
• Increase non-starchy veggie intake and add some low glycemic fruits like berries
• Ensure you are still maintaining a calorie deficit if trying to lose weight
• Continue monitoring ketones and aim to stay in ketosis for appetite control and fat burning
• Increase fiber intake slowly to avoid digestive issues
• Consider intermittent fasting and exercise when transitioning back to keto for continued weight loss
• Be patient as it may take a few days for your body to adjust to the changes

Bottom Line on the 3 Day Keto Egg Fast

The 3 day keto egg fast can jumpstart ketosis and weight loss due to its very low carb, high protein, and high fat macronutrient ratio. However, it is an extreme diet that is difficult to sustain long term due to its highly restrictive nature and potential for nutritional deficiencies.

This egg fast is best followed for only 3-5 days at a time. It should be undertaken with caution, especially by those with existing health conditions. Consulting a healthcare provider before trying this diet can help minimize health risks.

For lasting weight loss, transition to a standard, more balanced keto diet after completing the short term egg fast. Support the diet with exercise, hydration, electrolyte balance, and proper planning to get the most benefits.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.