Youll Never Eat Eggs Again Abigail Geer
Thousands have used my gratis IBIH Keto Egg Fast Diet to break stalls and kickstart their weight loss on keto! This 5 day egg fast plan besides includes 2 transition days, to forbid yous from gaining the weight dorsum when your keto egg fast is done – and so move on to one of my other free keto weekly menu plans to keep losing weight and reach your goals!
If you're interested in trying the Keto Egg Fast Diet to interruption through a weight loss plateau and want more details about what it is, and why it works, you can check out my more than detailed post What is an Egg Fast?
How Do Y'all Do a v Day Egg Fast?
Basically on an egg fast, or as some like to call it the egg diet, you are consuming eggs, butter (or other pure and healthy fat like olive oil or coconut oil), and cheese, with a few exceptions for depression carb condiments like hot sauce, mustard, etc.
The egg fast guidelines are to eat 1 tablespoon of fat for each egg consumed andup to ane ounce of cheese for each egg consumed. It is normal to eat 6 – ten eggs per day, but if you are a man or especially active, you might eat even more to ensure you are getting enough poly peptide and calories.
I would say you need a minimum of 4 – 6 eggs per day along with the respective 1 tablespoon of fat and up to 6 ounces of cheese per day.
This is NOT a calorie reduction diet – which might seem counter-intuitive, simply information technology works similarly to a typical loftier fat, moderate protein, ketogenic diet whereby yous use fat for fuel in the absenteeism of carbs.
The egg fast diet is very restrictive and so is usually considered a brusque term program. It's not recommended to practice it long term, because you volition be robbing your trunk of other essential nutrients if yous but eat eggs, fats, and cheese for too long.
Scroll down or use the link in the table of contents to get directly to the repast plan.
Table of Contents
- How Do Y'all Do a v Day Egg Fast?
- Does the Egg Fast Actually Work? How?
- How exercise I Transition Off of the Keto Egg Fast?
- How Much Weight Can you lose on the Egg Fast Diet?
- Can I accept heavy whipping cream (HWC) on the egg fast nutrition?
- Exercise I need to be in ketosis already to practice this meal plan?
- Can I drink alcohol on the egg fast?
- Tin can you beverage coffee on the Egg Fast?
- Tin I drink nutrition soda on the egg fast?
- Should I take vitamins or supplements on the keto egg fast diet programme?
- Is whatever cheese ok on this egg fast diet plan?
- What kind of fats should I be eating on the egg fast?
- I'm dairy free, can I still do the egg fast diet program?
- Can I develop an intolerance to eggs from eating too many of them?
- Will doing the Egg Fast raise my cholesterol?
- More than Keto Egg Fast Recipes
- vii Day Keto Egg Fast Diet Carte du jour Plan
- Keto Egg Fast Diet Pantry and Shopping Listing
- Keto Egg Fast Nutrition Prep List
Before I get any further I should make it clear that I am not a physician, nurse, or even a nutritionist. This is just me telling you what I've done, what the results were, and what my opinions are regarding the egg fast diet and why information technology works for many people.
It may or non exist for you – and merely you tin brand that determination. If you have previously existing health conditions, it's probably wise to consult with your doctor before undertaking an extremely low carb plan like this one.
If y'all start and are really feeling poorly (beyond the typical keto flu side effects) – don't ignore any danger signs or red flags – finish immediately. It's non worth risking your life over – if your torso doesn't answer well to this, I'm certain there are other things that will work for you lot – keep experimenting until you lot find "your" thing.
Does the Egg Fast Actually Work? How?
So I did some boosted research this calendar week to endeavour and figure out why this keto egg fast diet works, and plant an interesting article on the importance of Choline in liver function over on The Daily Lipid. It seems that egg yolks are extremely loftier in Choline, which as it turns out is critical to our liver existence able to metabolize fat.
In fact, when Choline is deficient (every bit information technology is in much of the modern US population), information technology can atomic number 82 to Not Alcoholic Fatty Liver Disease – this means your poor, fat, lazy liver can't even handle it's own concern – permit solitary helping rid the rest of your torso of backlog fat!
Also of import to helping your liver metabolize fat are Casein (nowadays in cheese and other dairy products) and an amino acrid called Methionine. Guess what food has the highest amount of methionine in information technology? Egg whites! So between the massive amounts of Choline in the yolks, and the compensation of Methionine in the whites, eggs are pretty much the perfect liver food – add together some Casein in the form of cheese, and you're in business organization!
And past the way, this trifecta of liver superstars are pretty much cancelled out in the presence of excess glucose from food or alcohol – which an egg fast besides eliminates. Genius.
So there it is. My theory on one reason the Egg Fast Diet works then well is that it gives your liver everything information technology needs (and cuts out everything it doesn't) to get it's butt in gear and start cleaning business firm! So whether y'all plan to undertake an egg fast or not, if you're having trouble losing weight – particularly on a ketogenic low carb diet, then you should seriously consider upping your intake by a couple of eggs per mean solar day to your eating programme!
How do I Transition Off of the Keto Egg Fast?
Based on my anecdotal research, it seems that the people who continue to consume ii meals of eggs the first couple of days off the program take the all-time success at non gaining any weight back. For that reason, I recommend eggs for breakfast and lunch on the 2 days off plan while you're transitioning back to a regular keto diet.
Ok, so this plan is not the simply way to go about the keto egg fast diet – it's merely one proposition as to how you might structure your calendar week. There are 5 days on the plan and ii days of transition to come off the plan – hopefully without gaining all the weight back.
Here are a few notes on why I put this keto egg fast diet menu plan together the mode I did:
I know that if you've been post-obit IBIH and have seen the yummy egg fast recipes I've been posting lately, that you're thinking "bring on the snickerdoodle crepes and fettuccini alfredo" on Day 1! NO.
The start and 2nd twenty-four hours of the keto egg fast nutrition menu plan are when you will be most probable able to tolerate eggs in their basic grade. By 24-hour interval 3 you lot will be getting sick of them, by day 4 you will probably consume less simply considering the idea of eating another egg makes you want to hurl, past 24-hour interval 5 you volition wish no chicken on the planet would ever lay some other egg EVER, and I tin pretty much guarantee that you will be seriously miffed at eggs in general, yourself for ever thinking an egg fast was a good idea, probably me for suggesting it, and every poor, pathetic soul who crosses your path. (Or maybe that was just me.)
Seriously though, yous demand to trust that by Twenty-four hour period 3 you'll be looking frontwards to eating at to the lowest degree one meal a twenty-four hours that doesn't feel like eggs. We're saving the best til last – yous're going to need it to get through this if you're doing all five days.
At present if yous're only doing 3 days, feel gratuitous to skip day i and ii and start on Twenty-four hour period 3 of the program. Or mix and match days to your own preference – just don't say I didn't warn you, and be certain not to overeat the cheese or skimp on the butter/mayo/other fats. Call up i egg – one Tbsp fat – Upwards TO (merely I recommend less) 1 oz cheese per egg.
FREQUENTLY ASKED QUESTIONS about the Keto Egg Fast
How Much Weight Tin you lose on the Egg Fast Diet?
Typically people volition lose betwixt 5 – 7 pounds on the keto egg diet. Some will lose, more and some may lose less. If you lot transition into a regular keto diet later the egg fast you shouldn't gain much if any dorsum, and will go on to lose weight – simply at a slower step.
If yous leap straight dorsum into eating lots of carbs, the glucose will immediately cause your body to retain water and the calibration will show it. Even so, unless you are really over-eating calories, yous should maintain some weight loss from the egg fast even then.
Can I have heavy whipping cream (HWC) on the egg fast diet?
No. This plan doesn't utilise heavy whipping cream. If y'all want to take a chance information technology and can't stand to drink your coffee any other mode, and so go ahead and attempt information technology – if yous're not losing weight, the outset matter to go should exist the HWC and run into if that makes a departure. If you lot do it with HWC and lose a bunch of weight, please allow us know in the comments and then others will know information technology's possible.
Practice I need to be in ketosis already to do this meal programme?
You don't need to be in ketosis already to do the egg fast, but it volition be easier if you are. The detox symptoms of getting into ketosis can be crude already on first timers – doing something as extremely low carb as the egg fast right off the bat volition be much harder.
I recommend easing into the egg fast with my 3 Day Keto Kickstart Plan if you're a complete newbie to any depression carb programme. If you lot're actually desperate to become started on the egg fast though – get ahead and give it a shot, you've been warned.
Tin I consume fruits and vegetables on the keto egg fast?
This is a tardily addition to the FAQ'southward based on the comments. The answer is NO. That existence said, if y'all want to experiment with a scattering of spinach here, a few romaine leaves there, some chopped onions and peppers thrown into your eggs, etc. then that is completely up to you, and you might all the same accept great results.
I'chiliad not the boss of you and neither is the egg fast.
Here's the problem – looking for loopholes and making eggceptions (deplorable, couldn't help myself and I should go credit for property out this long with no egg puns by the manner – information technology wasn't easy, ya know!) with a picayune of this and a piffling of that is a slippery slope. If yous want to do the egg fast the way it was intended by the originators – you don't eat whatsoever fruits or vegetables. The stop.
Why didn't you mail service the nutrition info and calories on this egg fast menu plan?
Each person volition eat a unlike amount, making it hard to calculate for this keto card plan. Likewise, egg fasting is hard enough without trying to calculate everything that goes into your mouth. Focus on eating until you're total and no more. That may even mean eating more than than this program calls for – especially in the first couple of days.
You'll find that y'all'll eat a lot less equally the calendar week continues – yous won't need to worry about the calories. As well I lost the virtually on the days that I ate the near calories – when yous starting time to restrict calories in order to maximize the results, I recollect it can actually accept the contrary effect. All the nutrition info is available for the recipes in those posts, if you actually must know you can easily figure it out on your own based on the quantities you are actually eating.
Where tin I go for support and help while on the egg fast nutrition?
In addition to posting questions and your progress hither in the comments, you can join our IBIH Egg Fast Group on Facebook to go support and encouragement from others doing the egg fast!
Certain, go nuts.
Tin can I drink alcohol on the egg fast?
No. Booze impedes liver function and you need your liver focused on metabolizing your fat – otherwise what's the point of putting yourself through this?
Can y'all potable java on the Egg Fast?
YES. You can drink black coffee or bulletproof java on the egg fast. As mentioned above, heavy whipping cream is non allowed, so the best way to become a creamy egg fast java is to make bulletproof coffee.
If you accept never heard of information technology, bulletproof coffee is java fabricated with MCT oil (or coconut oil), and grassfed unsalted butter. It has thermogenic (fatty called-for) properties, and gives you ridiculous amounts of energy. Plus it tastes amazing.
How do you make bulletproof coffee?
Combine 6-eight ounces of coffee with one Tbsp unsalted butter (I use Kerrygold), and i Tbsp of MCT oil (kokosnoot oil works if you can't go MCT oil). Yous can also add sugar free sweetener – I make Mr. Hungry'due south with Splenda (he prefers it) and cinnamon – it's yummy.
The fundamental to adept BPC is that you lot emulsify it. I use this battery-powered, hand-held frother thingy and it works bang-up. Others go far in a magic bullet or blender and blend for xx seconds or and then. Y'all can't just stir information technology in with a spoon or you'll have a gross oil slick on top. Ewww.
Effort impenetrable – you'll never want to become back to heavy cream over again – or at to the lowest degree nosotros didn't!
What can yous drink while on the keto egg fast?
Water – and lots of it! Aim for 100 ounces per solar day.
Can I drinkable nutrition soda on the egg fast?
Nutrition soda is inherently unhealthy for you. However, I did take a few Diet Cokes while on the plan. It helped articulate my palate and fabricated me non want to impale myself when we were at people's homes and everyone else was eating and drinking things I wished I was having. Limit it to special occasions though if possible. If information technology makes the divergence between staying on the plan or giving up – a diet soda won't impale y'all. I too had some sweetener gratis sparkling water while on the program, which helped break the monotony. Make sure yous're getting nearly of your liquid from regular water though and avoid the diet sodas if you can.
Should I take vitamins or supplements on the keto egg fast diet programme?
If you're already taking vitamins or supplements, continue as long as they are mostly sugar gratis. Don't stop taking any medications! If you aren't already supplementing with magnesium and potassium (lite salt added to your food works best), and then you lot should start. Be sure to get plenty of sodium as well. These 3 things will assistance you avoid getting cramps, headaches, and help regulate your fluids to avoid lightheadedness, heart palpitations, etc. as yous release any retained water (which you should be drinking A LOT of) during the fast.
But what virtually fiber? How will I stay "regular?"
Magnesium is a mild laxative and volition assist with constipation if you lot're supplementing (equally y'all should exist.) As a side bonus, magnesium helps yous sleep so the all-time time to take it is typically about an hour or two before bedtime.
In addition, because you are eating and so much fat, it should assistance keep things running smoothly. Impenetrable coffee is your friend.
Is whatsoever cheese ok on this egg fast nutrition plan?
Any full fat, less than 1g net carb per ounce type of cheese should be ok. (cream cheese, mascarpone, cheddar, mozzarella, brie, monterrey jack, etc.)
What kind of fats should I be eating on the egg fast?
Aim to avoid vegetable oils and highly candy fats and stick to healthier fats similar grass-fed butter, avocado oil, olive oil, salary grease, duck fat, etc.
That being said, I honey Duke's mayonnaise with my eggs and it'south something I'm not giving up without a fight.
I'chiliad dairy costless, can I still do the egg fast diet programme?
Yes – but most of my egg fast recipes will non work for yous. You'll have to stick to eggs and some other pure fatty similar olive oil or coconut oil. It will be monotonous but you can still get results. Cheese substitutes fabricated with nuts or soy are non recommended – merely you can always effort information technology and see what happens.
No.
Tin can I have toast with my eggs if I put butter on it? (True story)
No.
Can I develop an intolerance to eggs from eating as well many of them?
Allergies can come on at any time and any age – but they are non acquired past overeating a sure food. You may discover an intolerance that wasn't obvious previously if yous get-go eating more of something you lot already have an consequence with. If eggs brand you experience funny, stop eating them for sure and see an allergist to get tested.
Will doing the Egg Fast raise my cholesterol?
In that location is a lot of research out there well-nigh the furnishings of a high fatty keto diet on your cholesterol – way besides much to become into detail here. The short reply is no – not the bad cholesterol anyway.
Eggs were long vilified because they incorporate cholesterol, but the theory of dietary cholesterol increasing your blood cholesterol has been debunked.
If you lot are concerned, I recommend doing some research, and a great book about keto and cholesterol is Cholesterol Clarity by Jimmy Moore.
I'thousand scared to exercise the keto egg fast because it will brand me hate eggs forever…
I can't say for sure that information technology won't happen, but it's unlikely. I couldn't stand up the thought of some other egg past Day five. Had two fried eggs with butter this morning – nevertheless delicious. The programme is designed to keep you from getting sick of eggs past varying the form that you eat them in and mixing up sweet and savory. I recall y'all'll be ok. If you already love eggs, then you might exist looking frontward to some diversity past the finish of the fast, but yous'll be back to enjoying them again shortly afterward. That being said, if you lot hate eggs forever after doing this plan, I take no responsibility – yous knew the risks.
Got a question that'southward not in the FAQ'south? Please feel gratis to postal service it in the comments!
BEWARE: Questions posted in the comments that are conspicuously already answered here in the post make you look similar a doofus, and make me really annoyed. DON'T BE "THAT GUY" – READ THE FAQ'S Earlier COMMENTING! Failure to exercise and so volition issue in merciless mocking and possible atomic wedgies.
Bang-up – you lot set do exercise this? Can't wait to hear your results – be certain to continue u.s. all posted on how you're doing through the calendar week!
Join our exclusive Official IBIH Egg Fast Facebook Grouping to get support!
More Keto Egg Fast Recipes
The ii recipes beneath were created subsequently I made this plan – you tin substitute them for whatever of the recipes in the egg fast program below.
Egg Fast Caramel Cheesecakes
Egg Fast Ice Cream
Click hither to download a printer friendly version of the egg fast plan!
Twenty-four hours One
Breakfast
Coffee or Tea – Black or Impenetrable (1 Tbsp MCT oil or coconut oil + one Tbsp unsalted butter)(sugar gratuitous sweetener if desired)
2 – 3 eggs fried or scrambled with 2 Tbsp butter
Snack
one Cord Cheese or i ounce of other cheese
Lunch
1/2 cup Simple Egg Salad (and no, yous can't accept the bacon shown in the photograph on that egg salad recipe during this egg fast plan)
1 deli slice cheddar cheese, quartered and microwaved until crisp (approx 30 seconds)
Snack
one String Cheese or 1 ounce of other cheese
Dinner
1 serving Buffalo Omelette (if really hungry you tin swallow the unabridged omelette, even though the serving size in the recipe is shown as but i/two)
Day two
Breakfast
Java or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired)
2 – iii eggs fried or scrambled with 2 Tbsp butter
Snack
i String Cheese or 1 ounce of other cheese
Lunch
1/2 cup Simple Egg Salad
one deli slice cheddar cheese, quartered and microwaved until well-baked (approx 30 seconds)
Snack
1 String Cheese or 1 ounce of other cheese
Dinner
two (or more) Snickerdoodle Crepes
Day 3
Breakfast
Java or Tea – Blackness or Bulletproof (1 Tbsp MCT oil or coconut oil + ane Tbsp unsalted butter)(sugar free sweetener if desired)
2 – three eggs fried or scrambled with 2 Tbsp butter
Snack
1 String Cheese or i ounce of other cheese
Tiffin
1 Cream Cheese Pancake, 1 Tbsp sugar free mayonnaise, one deli slice cheddar cheese
(spread the mayo on the pancake, summit with cheese, roll up and swallow like a wrap)
Snack
two Piece of cake Deviled Eggs (4 halves)
Dinner
1 serving Buffalo Omelette
Twenty-four hours 4
Breakfast
Java or Tea – Black or Bulletproof (one Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(saccharide free sweetener if desired)
2 – 3 eggs fried or scrambled with 2 Tbsp butter
Snack
1 String Cheese or 1 ounce of other cheese
Lunch
2 Snickerdoodle Crepes
Snack
2 Easy Deviled Eggs (4 halves)
Dinner
1 – ii servings of Salted Caramel Custard
Twenty-four hours 5
Breakfast
Coffee or Tea – Blackness or Impenetrable (one Tbsp MCT or coconut oil + 1 Tbsp unsalted butter), (carbohydrate free sweetener if desired)
ii – 3 eggs fried or scrambled with 2 Tbsp butter
Snack
two Easy Deviled Eggs (4 halves)
Dejeuner
1 serving Salted Caramel Custard
Snack
1 String Cheese or 1 ounce of other cheese
Dinner
1 serving Fettuccini Alfredo
24-hour interval 6 (transition day)
Breakfast
Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired)
2 – 3 eggs fried or scrambled with two Tbsp butter
Snack
1/ii avocado westward/ light table salt and pepper
Lunch
1/2 loving cup Elementary Egg Salad
1 deli slice cheddar cheese, quartered and microwaved until crisp (approx xxx seconds)
Snack
one/2 avocado westward/ lite salt and pepper
Dinner
6 – 8 archetype buffalo wings, celery sticks, two Tbsp blueish cheese dressing
Day 7 (transition day)
Breakfast
Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or kokosnoot oil + i Tbsp unsalted butter)(sugar costless sweetener if desired)
2 – 3 eggs fried or scrambled with ii Tbsp butter
Snack
1/2 avocado westward/ lite salt and pepper
Luncheon
1 serving Fettuccini Alfredo
Snack
1/ii avocado due west/ lite salt and pepper
Dinner
1 serving No Chop Chili
2 Tbsp sour foam
1 Tbsp chopped cilantro (optional)
1/four cup shredded cheddar cheese
Check your Pantry for…
footing cumin (chili)
basis coriander (chili)
garlic powder (chili)
onion powder (chili)
dried oregano (chili)
ground cinnamon (crepes)
saccharide gratuitous sweetener of choice (splenda, stevia, swerve, etc.)
mayonnaise (sugar costless)
hot sauce (I like Frank's Red Hot)
green tobasco sauce (for the deviled eggs)
blue cheese dressing (1g net carbs per serving or less)
parmesan cheese
Keto Egg Fast Diet Shopping list
(Become organic when and if you can)
Produce
2 avocados (you lot won't need these until twenty-four hour period 6 and 7)
1 agglomeration of celery (you won't need this until mean solar day vi)
1 bunch cilantro (optional for chili on twenty-four hour period 7)
Dairy
4 oz sour cream (for solar day 7)
8 oz cream cheese
3 dozen eggs (or more)
eight oz package of cord cheese
8 oz deli sliced sharp cheddar cheese
ane lb butter
1 lb unsalted butter (if making bulletproof coffee)
4 oz mascarpone cheese (for the fettuccini on day 5)
Grocery
lite table salt (half potassium half sodium)
caramel extract (for the custard)
MCT oil or kokosnoot oil (if making bulletproof java)
Meat
1 small package of raw chicken wings (for dinner on twenty-four hour period vi)
1lb ground beefiness (for the chili on 24-hour interval vii)
Frozen
none
Keto Egg Fast Diet Prep List
Notes: Near of these recipes are easy and quick to prepare, and gustatory modality all-time when made fresh just before eating. The few exceptions are listed beneath for you to make ahead. The Fettuccini Alfredo and Buffalo Omelette are best made right earlier serving.
- Make one batch of Simple Egg Salad
- Brand ane batch of Easy Deviled Eggs
- Brand 2 batches of Salted Caramel Custard on the evening of 24-hour interval 3 and so that they are chilled and ready to go by Day iv and Day 5 when you'll exist eating them.
- Make one batch of Cream Cheese Pancakes to have on hand for Day iii lunch that uses one, and the others as a backup for when y'all demand something quick and don't have fourth dimension to melt.
Y'all've got this!!!!
Source: https://www.ibreatheimhungry.com/egg-fast-diet-menu-plan-low-carb-keto/