Intermittent fasting has become an increasingly popular way to lose weight, improve health, and simplify eating habits. During fasting periods, only water, black coffee, and tea (without milk or sugar) are typically allowed. But many people wonder: Can I eat boiled eggs while fasting?
The Short Answer
Yes, most forms of intermittent fasting do allow boiled eggs. Whole eggs are a nutritious, protein-rich food that can sustain energy and curb hunger for hours. As long as you don’t exceed 50 calories during your fast, eating one hard-boiled egg is generally fine.
A Closer Look at Intermittent Fasting Rules
Intermittent fasting (IF) involves alternating periods of eating and fasting. The most common approaches are:
- 16/8 method: Fast for 16 hours per day, eat during an 8-hour window.
- 5:2 diet: Eat normally 5 days per week, restrict calories to 500-600 for 2 days.
- Alternate day fasting: Fast every other day.
- The Warrior Diet: Eat small amounts during a 20-hour fast, eat one large meal at night.
During fasting periods, only zero- or very low-calorie foods and drinks are allowed. Most experts agree you should stay under 50 calories to remain in the fasting state. Some foods commonly eaten during fasting include:
- Water
- Black coffee
- Tea
- Apple cider vinegar drinks
- Bone broth
Whole eggs contain about 70-80 calories each. Eating one hard-boiled egg falls within the 50 calorie limit for most intermittent fasting approaches. It provides 6 grams of protein and 5 grams of healthy fats, which can promote fullness and prevent muscle breakdown during your fast.
Benefits of Eggs for Intermittent Fasting
Here are some of the top reasons why eating boiled eggs may be helpful during fasts:
Provide satiety
Eggs are very filling. In fact, they score high on the satiety index, which measures how well foods satisfy hunger and promote fullness (1). This quality makes them ideal for intermittent fasting when hunger can be challenging.
Help preserve muscle
The protein in eggs helps maintain muscle mass, which typically declines with fasting. One large boiled egg provides about 6 grams of high quality protein (2).
Supply key nutrients
Eggs contain many essential vitamins and minerals that support overall health. Just one egg meets needs for:
- Selenium: 41% of the Daily Value (DV)
- Vitamin B12: 24% of the DV
- Vitamin B2: 21% of the DV
- Vitamin A: 14% of the DV
- Phosphorus: 13% of the DV
Eggs also contain antioxidants like lutein and zeaxanthin that protect vision and eye health (3).
Stabilize blood sugar
Despite having minimal carbs, eggs can help regulate blood sugar. They are considered a low glycemic index (GI) food, meaning they don’t raise blood sugar quickly after a meal (4).
This effect, along with their high protein content, makes eggs a great food option for managing hunger and energy during fasting periods.
Support weight loss
Several studies suggest that eating eggs, especially for breakfast, may aid weight loss. Replacing a bagel breakfast with eggs can increase feelings of fullness and decrease calorie intake later in the day (5, 6).
This can support weight loss efforts, which is one of the main reasons people try intermittent fasting.
Nutrition Facts for Boiled Eggs
Here are some key nutrients found in a typical large hard-boiled egg (50 grams) (7):
| Nutrient | Amount |
|---|---|
| Calories | 78 |
| Protein | 6 grams |
| Fat | 5 grams |
| Vitamin A | 5% DV |
| Selenium | 22% DV |
| Vitamin B12 | 9% DV |
| Folate | 5% DV |
Tips for Eating Boiled Eggs While Fasting
Here are some tips to get the most from eggs during fasting periods:
Stick to 1-2 eggs
Limiting egg intake to one or two will keep calories minimal. Those doing longer fasts may need to avoid eggs.
Drink plenty of water
Staying hydrated helps avoid hunger pangs and headaches while fasting. Aim for eight 8-ounce glasses per day.
Choose healthy cooking methods
Boil, poach, or fry eggs in a small amount of avocado oil or olive oil to prevent added calories from butter.
Pair with coffee or tea
Having eggs with black coffee, unsweetened tea, or sparkling water can help satisfy your appetite.
Add seasonings
Boost flavor without calories by adding salt, pepper, hot sauce, or spices like turmeric.
Try vinegar and lemon
Drizzle apple cider vinegar or lemon juice over eggs. The tangy flavors and scent tricks your senses.
Eat the yolks
The egg yolks contain the most nutrients and protein to curb hunger pangs.
Foods to Avoid While Fasting
It’s important to choose compliant foods and beverages if you want to remain in the fasting state. Things to avoid include:
- Added sugars: agave, maple syrup, honey
- High-calorie drinks: juice, milk, alcohol
- Caloric sweeteners: cane sugar, coconut sugar
- Milk or cream: all types of dairy
- High-carb foods: grains, starchy veggies, fruits
- Calorie-dense fats: butters, oils, salad dressings
- Processed foods: chips, cookies, ice cream
- Artificial sweeteners: aspartame, sucralose
Some people may also need to avoid diet soda, gum, and mints since they can stimulate hunger. Stay focused on permitted foods and beverages to get the benefits of fasting.
Potential Concerns With Eating Eggs While Fasting
Though eggs are one of the better foods to help you get through fasting periods, there are some potential drawbacks, including:
Allergies
Those with egg allergies should avoid eating eggs. Reactions can include hives, swelling, coughing, nausea, and dizziness.
Cholesterol concerns
One large egg contains 186 mg of cholesterol, which is 62% of the recommended limit. People at risk for high cholesterol should moderate egg intake (8).
Digestive issues
Some find that eggs upset their digestion, especially on an empty stomach. Pay attention to how your body responds.
Eating too many
It can be easy to overdo it on eggs when fasting. Limit intake to 1-2 eggs to keep calories very low.
Triggers hunger
While eggs can satisfy hunger at first, some people find they make cravings stronger after a couple of hours.
The Best Time to Eat Eggs While Fasting
Experts generally recommend eating eggs and other small meals earlier in your eating window, rather than later. Reasons this timing may be beneficial include:
- Eating later causes a higher insulin spike, making fasting harder.
- You’re less likely to overeat after having eggs.
- The protein and fat keep you full and delay hunger.
- Your body has more time to burn calories versus storing them.
Have eggs as your first meal 2-3 hours after starting your eating window. You can continue normal meals after that. This approach provides energy, nutrients, and satiety when you need them most.
Sample Meal Plans With Eggs While Fasting
Here are some sample meal plans that incorporate eggs during intermittent fasting:
16/8 Schedule
Fasting period: 7 pm – 11 am (16 hours fasting)
Feeding period: 11 am – 7 pm (8 hours eating)
- 11 AM: 1-2 hard-boiled eggs
- 1 PM: Salad with grilled chicken and balsamic vinaigrette
- 4 PM: Greek yogurt with berries and almonds
- 6:30 PM: Salmon, roasted broccoli, and quinoa
5:2 Diet
5 days: Eat normally
2 days: Restrict to 500-600 calories
Fasting day sample meals:
- Breakfast: 1 egg scrambled with 1 cup spinach plus coffee
- Lunch: Vegetable broth soup
- Snack: Part-skim mozzarella stick and tomatoes
- Dinner: Grilled chicken breast and side salad
FAQs
Are boiled eggs good for intermittent fasting?
Yes. Boiled eggs provide protein and nutrients to help curb hunger during the fasting period. As long as you limit intake to 1-2 eggs, they are a healthy addition.
Can I eat egg whites while fasting?
Egg whites are very low in calories, so they are commonly eaten during fasting periods. However, eating just the whites misses out on the beneficial nutrients in the yolks.
What about scrambled eggs or omelets?
It’s best to boil or poach eggs to prevent adding extra calories from oil or butter. But 1 scrambled egg cooked with a teaspoon of olive oil or a 1-egg omelet fits within calorie limits.
Will eggs end my fast?
Eggs may end your fast depending on how strict your rules are. Most experts say up to 50 calories is acceptable to remain in the fasted state.
Can I eat eggs every day while fasting?
You don’t need to eat eggs every day, but having them once or twice per week is fine for most people. Monitor your body and adjust as needed.
The Bottom Line
During intermittent fasting, the goal is to stay in the fasted state while consuming limited calories. For most people, boiled eggs can be part of your intermittent fasting plan.
One or two eggs provide protein and nutrients to boost satiety and energy when you need it most. Just be mindful of limiting calories to 50 or less and pay attention to how your body responds.
