My Keto Egg Fast RESULTS!
These are the results I got from following the Keto Egg Fast Diet!
Keep in mind that I am an ultra slow loser and that I only followed this boiled egg fast diet for 3-4 days a week and then regular LCHF Keto for the rest of the week.
The bottom line is that following the egg fast diet did break my stall! (Be sure to read this whole article because I updated my ‘Three Years Later’ results at the bottom!
Not sure what the Egg Fast is?
Read my egg fast diet review article: What is the Egg Fast?
Before and After Egg Fast Results Week 1:
Tuesday morning after Easter weekend I weighed: 264.1 Blecchh!
I followed the 3 day egg diet plan Tues-Thursday. Friday May 2 I weighed 254.4 for a total loss of 9.7 pounds!
Egg Fast Week 2:
After going back to regular Keto from Friday to Sunday, I was back up 3 pounds to 257.4 pounds, which I was told was to be expected.
Followed Egg Fast Diet Monday to Thursday. Friday May 9 weight 255.4. Total net loss 8.7 pounds.
2 week egg diet results so far is 8.7lbs
Egg Fast Week 3:
Followed Keto from Friday May 9 to Sunday May 11. Went back to Egg Fast Diet on Monday May 12.
I decided to try it for a full 5 days, which for me turned out to be a tactical error. Friday morning weight was 251.5 for a total loss of 12.6 pounds.
But I was so ‘egged out’ after 5 days and it was a long weekend here in Canada, and I ended up eating and drinking outside of Keto and by Tuesday May 20 I was up 5 pounds to 256.5.
I went back on the egg fast diet for 3 days only and lost 6 pounds in that 3 days. Friday May 23 morning weight was 250.5 for a total net loss of 13.6 pounds.
After 3 weeks Egg Fast Diet Results : 13.6 lbs
Egg Fast Week 4:
I went back to Keto over this past weekend and today is Monday May 26.
I am up one pound and am regular Keto still today. Tomorrow I will be going back on the egg fast diet for at least 3 days, maybe 4.
So after being stalled for almost 4 months, this egg fast diet has helped me lose again.
Can you do the Egg Fast During the Week and Keto on the Weekends?
Look everyone! I wrote a page called How to Transition from Egg Fast to Keto because so many people wanted clear guidelines and were freaking out at the fluctuations. But it’s only a guide! You have to make this work for YOU!
I really like being on the Egg Fast during the week and doing Keto on the weekends.
It just makes it easier to do and I don’t mind the bit of weight gain because my weight fluctuates up and down on a daily basis anyways and I was only weighing myself this often so that I could see what was happening in order to track the pattern.
Now that I know, I am going back to just weighing once a week on Monday mornings.
Final Egg Diet Results: 15.7lbs!
I have to feel pretty good about these egg fast results for the following reasons:
- I am a slow loser
- There were a few very rough days where I cheated over the long weekend
- I did full keto on my days off, there was no transition plan
Here is a basic 3 day egg diet menu to help you with meal planning:
Egg Fast Three Day Sample Menu
Three days of Keto Egg Fast menu and recipe ideas.
What does my typical daily menu plan look like on the Egg Fast Diet?
Please keep in mind that these are the foods that I like and you can make up your own menu plan as long as you follow the Keto Egg Fast Rules.
Meal 1: Bullet Proof Coffee : 16 oz of coffee in the blender with 1 tbsp butter and 1 tbsp coconut oil and 1 packet Sweet Leaf stevia
- Meal 2: 2 eggs scrambled or fried in 1 tbsp butter. Check this method to make perfect sunny side up eggs.
- Meal 3: 3 hard boiled eggs mashed with 2 tbsp mayonnaise
- Snack at work: 2 oz hard cheese (I like the natural Kerrygold Dubliner cheese)
- Meal 4: omelette made with 2 eggs and 1 or 2 oz cheese. Cooked in 1 tbsp butter and then I add another tbsp. butter on top when it’s done.
- OR I eat Alternate Meal 4: Low Carb Waffles with 2 tbsp butter on top
- Snack only if hungry ( 1 or 2 oz cheese)
Total for the day: 7 eggs, 7 tbsp fat (2 mayo, 1 coconut oil, 4 butter), 6 oz cheese but usually only 4 or 5.
As you can see I kept it pretty simple but as the days go on you need some variety! So I have made up some tasty egg fast diet recipes. You can get a list of my favorite egg fast recipes here. Just scroll down about halfway to see them.
Egg Diet Results after Three Years
Update June 2017! The above article was written after my 1st attempt at the Egg Fast in 2014.
Since then I have gone on to lose another 50 pounds and I give all the thanks for that to the Egg Fast for teaching me what my own stalling foods are. I’ve explained more below.
My Keto Egg Fast Diet Results 3 Years Later and What I Learned!
So 3 years later (June 2017) here is what I have learned that stalls me on Keto:
- I ate too many fat bombs
- HWC (heavy cream) is not my friend
- Cheese is not my friend but I can’t eliminate it completely and keep my sanity. But it is now a once in awhile thing.
- Sweeteners. I used to rack up many a day, like more than a dozen packets. Now they are for special occasions only.
- Real whole foods really are the best things to eat, not shakes, bars and processed low carb foods
And the result of making these changes is that I am just a few pounds away from my teenager weight and I am in my late 50’s! Total weight loss now is 110 pounds!
Egg Fast Tracker App: This is a free app for Android that helps you keep track of your Egg to Fats ratios, plus your water and cheese consumption. Install the Egg Fast Tracker app here.
Update: When I wrote this post I did not know how to properly transition from Egg Fast back to regular Keto.
Want to read other boiled egg diet success stories?
Join the Facebook group here. (Be sure to answer all the questions or they won’t let you in!)
336 thoughts on “My Keto Egg Fast Diet RESULTS!”
What an inspiring journey.
I just completed a 5 day egg fast cause I had hit a plateau, and I too am slow at losing weight… lost 6 lbs. I plan on following what you did and see if it works for me. (I hope!! Fingers crossed 🤞🏼) thank you for sharing your story + for the motivation.
Sorry for the delay in answering, I was away on holidays! I wish you the best of luck!
I have just completed an egg diet. Beforehand i was doing intermittent fasting Keto diet and my weight was stopped so I decided to do egg keto diet. It was disappointing for me, i followed all rules religious and i lost only 2.2 lb and the Day3 , I didnt even loose a gram 😔
Today i went back to Keto again.
wow, that is an amazing result! Don’t forget since you were already Keto and IF, you had no bloat to lose, that was 2.2 lbs of fat! I would have kept going for the 5 days. The egg fast is a stall breaker, losing 2.2 pounds is a great result!
Heyy just wanna say thank you for this article , after 6 months off keto ( regained 15lbs!!) I am ready to get back using egg fast ! 50lbs more to loose! Aiming 30lbs by december! Your article have encouraged me to try another style off egg fast ( 3/4 days a week// keto the rest of the week) and it seems easier to follow while going to office too , will make sure to balance things out .
My schedule will be :
Wednesday to friday ( egg fast)
Sat to tuesday Normal keto // lchf meals
I will keep this patterns for 30days to see results ! 6 long months of eating crap!! I hope this works because I am totally in a mess ! Lol
Sorry, I somehow missed this comment! Sounds like a great plan!
HELP! I´m devastated: weight goes UP instead of down!! And I have no clue why. I do everything strict after plan, even do lots of sports. Could it be because I don´t have a lot of body fat, and just wanna loose this last unnerving chubby fat layer on my belly? I don´t even seem to loose water either. My belly gets bigger instead of flatter, and I´m already on day 3! :(
The egg fast is 85% fat and ideal for people who still have some weight to lose, are doing keto and have hit a plateau. It sounds like you are at a normal weight but want to lean out? I would try protein sparing modified fast in your case (PSMF). Maria Emmerich has a lot of info about PSMF on her site. Good luck!
I have a question regarding the egg fast transition, I know that you replace your dinner meal with another protein but how much protein (chicken etc) can you have on day 1-3 of transition? Also can you have a tiny bit of almond milk with coffee/green tea?
There’s not a hard and fast rule, I always like to recommend to eat just enough until satisfied but not stuffed. This will of course be a different amount for each person depending on size, gender, exercise levels, etc
I think a little unsweetened milk will be fine. Good luck!
I was wondering if there was a day 4&5? I love this and am starting today. I’ve done an egg fast in the past where I just ate boiled eggs and that got boring fast!! I love this and think it’s great!
no, I never did do that! I’m thinking I need to completely revamp this and do it all on one sheet, like a 5 day plan. Since I did these plans, there are so many new recipes to add!
I don’t have a question- you’ve covered all of this really well. I just wanted to say thanks so much for making all this info available! I’m so happy I found your site!
How nice of you to take the time to tell me that! I appreciate that so much! :-)
Coffee is optional and just a convenient way to get fats in. You could use tea or you could simply use the fats in some other way like in fat bombs.
Are chives considered a herb, if so is it ok to throw in small amounts in our eggs
I think a small sprinkle of chives to make it look pretty would be fine! Not a 1/2 cup or anything, mind you! :-)
I just started this today! Have been stalled for about 3mo, got frustrated and ate 4 pieces of pizza yesterday. (dumb move) moving on, i hope this helps. Love your info, thank you.
Hey we all do this from time to time, I totally get it! I told myself a long time ago that if I screw up, just start again. After all, what is the alternative? Best of luck to you!
Great read! Can not wait to give this a try as I also am a slow looser and have stalled for the past 3 months. Congrats to the weight loss!
I think it’s worth a try for anyone who is not getting results. It steered me back into the right direction, so I’m happy for that.
Hi can we have veg ie like tomatoes and onions with our eggs?
On the fasting part of the egg fast there is only eggs and fats. During the transition back to Keto phase, you can start adding veggies back in but onions and tomatoes are higher in carbs so I would add them back in very small amounts. Read more about transition from egg fast to keto here.
Did you exercise to lose all those weight? If yes, what exercises do you do and how long? I have 40 lbs to lose but I can’t exercise due to lower back issues.
No, I have been suffering with a knee issue since 2012 and did not and do not exercise. keeping my carbs super low is the only way I can keep my weight down.
I’ve read that every time you eat, you spike insulin. So I only eat once or twice a day which isn’t hard since I’m fat adapted.
Can you still do EF without the snacking and just eat more during your one to two meals to get the same results? I try not to reach my fat macros because I don’t want to have to burn the extra fat that I consume before my body starts burning my fat reserves. I only try to eat enough to just satisfy my hunger.
Absolutely! Many people combine EF and IF quite successfully!
Can I eat 15 eggs in a day in my egg fast diet with cheese and clarified butter.
I can’t really answer that for you! I know that if *I* ate that amount (15 eggs + 15 tbsp butter + 4 oz cheese would be the proper protocol), I would for sure gain weight.
The better approach is to eat 2-3 eggs at a time with the 2-3 fats and then seeing where you are with hunger. Eating to hunger is important here. The minimum is 6 eggs and 6 fats with cheese being optional. Eat 6 eggs and 6 fats and above that, eat only to hunger.Hope that clarifies things.
What is LCHF
Low Carb High Fat. So many acronyms in this world!
Congrats on the awesome weight loss! Do you still do the bullet-proof coffee? and if so do use the MCT oil or just plain coconut oil?
Thanks for sharing
I actually only do BPC while I am egg fasting now, otherwise I drink it either black or with unsweetened coconut milk. I do prefer coconut oil though.
Hi, congratulations for your weight lost. I’n doing Keto and I’ve been stalling for about 3 weeks. I’m going to try the egg fast. I just want to know how many times you’ve been doing EF? I mean do you do it on a regular basis like once a month ? Thanks for your answer.
I only do it once in awhile when I need a reboot and/or have stalled for awhile. Just think of it as a tool in your keto toolkit.
Your typical egg fast day completely goes over my required daily intake of fat, protein and calories. I’m going to try it since I’ve been stalled these last few weeks. But just a little skeptical that going nearly 800 calories over will likely keep me stalled. Also, if I go so far over my protein, won’t that kick me out of ketosis and my body will start burning the glycogen?
In the egg fast group we have on FB, people who eat 7-8 eggs with the matching fats get better results than the people who are eating only the minimum 6 eggs and 6 fats. People always start out by saying it won’t work because they are going over their normal daily allottment, but somehow it does! Try it for 5 days, you can always go back to what you are doing now.
Thank you! Also, a plus, your BPC tastes way better than any of the other recipes I’ve tried!
Is There somewhere I can email you directly to ask a couple of personal questions?
You can contact me at email@example.com
KetoWoman – You mentioned you followed the egg fast for 3-4 days and then LCHF for 3 days. Are you counting the LCHF for 3 days as your transition days?
I was planning on doing a 5 day Egg Fast with 2 transition days and cycle that for an entire month.
My question is …. are those two “transition days” enough transition time?
At the time that I was doing that, I had not yet developed the ‘transition plan’. So yes, I was doing regular keto and I was happy with the results because I knew there would be a weight gain and that it wasn’t a fat gain, just water weight. The transition protocol does help to ‘lock in’ the weight loss a lot better than just doing regular keto. My opinion is that if you are doing 2 transition days (as per the protocol) then go back to egg fast, then yes, 2 days are enough.
Thank you for so much great information! I’ve been doing keto since January and stall for the past 2-3 weeks. I am now on day three of EF and just love the cream cheese pancakes! My question: if you stay on the egg fast for say…30 days…do you continue to lose weight for 30 days? I plan on doing two more days then go onto the transition. Im curious if the weight loss plateaus, as well, if you stay on EF for so long?
You will not lose weight every day for 30 days no matter what you do. In addition, the goal of the egg fast is not weight loss, it is figuring out what makes you stall on keto. Good luck!
Thanks Anita! Love your posts… I’ve just started back to blogging (on a new site for anonymity) and I’m back to LCHF/Keto as of this week, hopefully a lifestyle change permanently this time!
I am going to try kickstarting my ketosis with an Egg Fast, and I’m wondering if you have had any experience with this? I have about 55 lbs to lose (again, sigh!)
Did I miss your info on moving back to LCHF from Egg Fast?
Thanks for all the great info, and congrats on an awesome success story – you are an inspiration!
Yes, I absolutely have experience with egg fasting, it helped me to get to a new low weight! It’s also great for a kick start back to Keto. Read this post for the basic Egg Fast layout and then read How to Transition back to Keto here. Good luck and thanks for stopping by!
Thanks :) I should have done a search on your site for transition.
Hoping my idea to kickstart ketosis with a quick 3 to 5 day Egg Fast won’t be an issue. Wish me luck.
PS: I too have a knee injury – did you ever get your surgery? How did it go? I think I read yours was meniscus, where mine is a little that, but a lot of arthritis. (Old motorcycle accident)
Thanks again for a great resource!
3-5 days will definitely get you into ketosis! My knee is also meniscus and arthritis combined. I had the one surgery to repair the meniscus but it didn’t help the pain or stiffness. A full knee replacement is required but they don’t like to do it until you are in agony :-(
I have to jump in here as I suffered a major knee injury in November (a double whammy – torn meniscus in front of knee plus the ligament at the side pulled from bone). After feeling sorry for myself for about 6 weeks, I launched into an intermittent fasting/keto diet and have lost 13 kg (28 pounds) since 6 January. I’m very impatient so will try the egg fast to speed things along even more :) Thanks for sharing!
Thanks so much for your comment! The universe has been trying to tell me to try IF! I’m getting there!
Thanks KetoWoman. Perhaps you don’t even really need surgery. Check out what Dr. John Bergman says about this.
Btw, thanks so much for your info! I’m starting an egg fast today and hoping I’ll last until Friday.
Thanks! I’m always interested in learning new things! Good luck this week!
Can I asked if it worked? I have been “off” keto for several months and want to start again. I thought about kicking it off with an egg fast how did it work for you?
Hi. I am researching keto, and came upon your post. I am actually scheduled to have weight loss surgery in 9 weeks, but would like to lose some on my own first. Is this something that would seem reasonable to do? I’ve only just started, but have been in ketosis for three days. I have friends who do keto who are helping, I have a hernia that I’m having complications with, and the surgeon said it would be unrealistic to think I could lose the amount of weight that need to, before complications from the hernia put my life in jeopardy.
It is very reasonable to try and do keto before the surgery. I know many people who have had WLS and their doctors recommend low carb eating before and after the surgery. What have you got to lose?
Just started this kind of plan a about 5 days ago, already down 10lbs! So excited, can’t wait to see my results in 3 more weeks.
I really need to lose some weight. Wish me luck im going to try this! Vacation in 4 weeks!!!
Hi ;) 1stly sorry for my English ;) and secondly am happy I had found r website ;) is very interesting ;) here is my quetion .. is possible to start EFD immediately or I have to be on low carb diet be4 start with EFD ? am in love with eggs lol so just hope it wil workng on me also ;) thank u very much for r reply in advance ..
Iva from Austria
It’s easier on your system to already be used to low carb eating. But some people do kick start a low carb plan with the egg fast, just be prepared for some keto flu. Read about keto flu here, that will most likely happen so as long as you are prepared! Good luck!
Thanks KW I have been stalled for around three months on the testmax nutrition along with the exercise, this has been a good jumpstart for moving the weight again.
I just finished the EF for 5 days and have been able to drop 4.5kg’s and for the past 2 days I’ve put back on 1kg so I’m happy with this and I’m pushing more towards a Keto diet than the one I’m currently on, thanks for the advice in your blog fortunately for myself I haven’t had the headaches due to eating fairly well before hand.
cheers again Steve
P.S. (so over cheese now)
LOL! love your last line about being over cheese! There was a time I thought I couldn’t live with out it, now it’s just ‘meh’.
I just finished the 3 day egg fast and followed it to the “T”…I just got on the scale and gained 2 lb.s…. needless to say I am very upset because I had lost 3lbs. doing the 5 Day Keto Soup Diet…this one is definitely not for me…:(
No, definitely not for you because in this case you are using the egg fast diet incorrectly! It is only meant to be used when you have hit a keto weight loss stall, it is not a crash diet that will work when you jump around from diet to diet. If you just came off a soup diet where you lost 3 pounds, then your stall was already broken, there was no need to do an 85% fat egg fast. Save it for some day when you are truly stalled.
Wow, I have been reading and searching about EF and your post will definitely help a lot. I was 180 pounds on 16 Oct 2017, and three days after I weighed today on 19 Oct 2017 I am down at 176.5. That’s 3.5 pounds. So I think EF really worked so far and it worked fast.
Reading your post will definitely make me avoid the same mistakes as a beginner.
Thank you and bravo for losing 110 pounds.
May I know if you do a workout as well?
I actually do not workout. I am still dealing with knee issues and so my only exercise is yard work. Thanks for reading my blog!
thanks so much for this very informative blog. I was wondering: did you do the egg fast and transitioning to LCHF only four weeks? Or how long did you keep it up?
Thank you so much!
I did it initially for a 4 week period but then off and on as needed. If you scroll down to the bottom of the post I posted my ‘3 years later’ update. The egg fast helped me figure out a few things I was doing wrong (for me) and helped me lose another 50 pounds for a total of 110!
Wow! Congrats! Started mine today. Thank you soooo much for your blog. It really helps with the guidelines! <3
Thanks for your comment, good luck!
Such a terrific update. Thanks for sharing your insight and success! Congratulations!
Thank you for your quick response. I am in Canada, in the GTA. Is Kerrygold and that mayo of yours in the US? I may look for it next time I go cross border shopping. I can look for Trader Joes but I would want one without soybean oil. I don’t touch anything soy. I found a butter called Kiwi Gold (Loblaws or Sobeys). It’s ridiculously expensive but from grass fed cows in New Zealand. Oh to have those cows here or to have their standards. I may use your recipe for mayo, as I have the avocado oil and all other ingredients. I also don’t eat canola oil so I guess even Dukes is out. I’ll let you know my success with your mayo recipe. :)
I’m Canadian too (in BC) ! I get my butter at Costco over the border and there is a Trader Joes there too. Good luck!
Canadian here too (from NS)…but I’ve been living in Belgium for almost 30 years now.
wow, that is a long way from home :-)
I have started the egg fast and doing well. I wanted to ask you what brand of mayonnaise you use. It seems Hellmann’s is getting sweeter over the years and now has HFCS in it, even before sugar. I see a partial picture of your mayo jar but don’t recognize the label.
Are you in the US? That jar in the picture is Trader Joes, they have 2 mayo’s without added sugar. However, I think this one did have soybean oil which I now try to avoid. Another good mayo to look for is Dukes. I also make my own using Avocado oil, the recipe is right here. Making mayo is way easier than people think!
The chipotle mayo sounds great! Here’s the link for those that want to check it out. http://amzn.to/2zh2Lr1
Is tbsp of butter melted or a rough approx. Of the solid on a spoon?! Thanks
Honestly I don’t think it’s going to matter much. Measure it either melted or solid depending on what you need to do for a particular recipe.
I don’t feel Ike eating for several hours after I get up in the morning. Will it ruin the EF diet if I don’t eat an egg within 30 minutes upon rising?
No I don’t think it will ruin it. Many IF’ers do the egg fast and get great results.
How many carbs do you ingest on your HFLC days? And did you do 3 days EF, 2 days transition, 2 days HFLC? or 5 day EF, 2 days LCHF?
The first few times that I did the EF there was no transition guidelines, I did 3-4 days EF then jumped right into 3 days of LCHF. WHich is why my weight bounced around as described. Gradually I figured out how to ease my way back in without gaining and voila! Transition guidelines were born. Don’t overthink it, the egg fast gets you back to basics and the transition guidelines are simply a way to slowly get you back to your regular keto.
Thank you for your quick response. Your blog has been so helpful to me. I’m completing day four today, plan on doing one more day, then 2 transition days. I have 50 lbs I want to lose! And luckily I love eggs and all of your recipes so far.
Thank you! Very Informative!
Thanks for stopping by!
Great job! I am just starting with my new woe and wanted to try the egg fast. I have a couple of questions. First, what does HWC stand for and also, what is the time frame for your fasting meal plan including bulletproof coffee? I have really early work hours, so I need to work with my schedule. Also, if I plan to do IF along with the fast, do i have my bulletproof coffee at the start of my eating window or go ahead and have that in the morning and dont start actually eating until my window starts? Again, i am new at this, so i do have lots of questions. ?
HWC stands for Heavy Whipping Cream. Time frame is whatever time you are comfortable with. For people doing a traditional Breakfast, Lunch, Dinner, Snack it’s ok to keep doing that and for people who are intermittent fasting already, then just fit it into your normal window. I am not familiar with ‘IF’ rules so not sure about drinking the coffee outside your normal window. You’d have to ask some IF people. If you drink BPC (inside OR outside the IF window) besure to count the fats so you can match them up against your eggs in a 1 to 1 ratio. Many people think they have the BPC over and above the regular EF eating protocol, but not so. Good luck!
Thank you for updating the result after 3 years! I do fine with HWC, but coconut milk is not my friend :) Thank you again, I really appreciate your effort!
Thanks Tyra! I felt it was an important thing to do!
Hi, I love this post! So informative – thanks for sharing!
I don’t eat egg yolks, will this still be effective or should I sub something for that?
Unfortunately I don’t think the egg fast will be effective without the yolks. The yolks have the choline which helps to break down the fat in your liver. Also without the yolks you are not getting the correct protein to fat ratio for the egg fast, which comes out to 85% fat, 10% protein and 5% carbs. If it’s the taste or texture you don’t like then use some of the many egg fast recipes out there. It’s easier to bury the eggs in the egg fast waffles for example.
Great work! Love your posts!!
Thank you so much!
When you say, “HWC is not my friend”, what is HWC? Thanks.
Oh it’s heavy whipping cream isn’t it haha
Heavy Whipping Cream!
How did you realize that HWC was not your friend? Digestion issues or weight loss sabotage?
Weight loss sabotage all the way! I just stay the same weight.
But you were okay using butter in your BPC? I always have cream in my coffee no matter what diet and I’ve been stuck forever!!
Yes! I don’t even count butter as a dairy because I have no issues with it at all, plus it’s way more self regulating than cream. My daughter is lactose intolerant and she eats butter so there’s something about it. For people who are super sensitive to dairy they can also make or buy ghee.
Completing a 4day fast with only 1 BPC and water daily. Down 5lbs. Is egg fast protocol appropriate for next 4 days and then transition? Anyone with experience of this? TIA
Yes, you can do that.
Can i use olive oil on the eggs instead of butter?
You are an adult, you can do whatever you like! Olive oil is not the preferred oil because it shouldn’t be heated, but please make your own decision on it! All the best!
I hate Mayo, what can I substitute with to put in my eggs or is it okay to just have the eggs only
Eggs only is not the Egg Fast, it’s some other diet. The fats keep you full. Use butter or coconut oil instead!
how did you transition back to LCHF diet after the egg fast. I’ve lost 18lbs in two months, but the last 3 1/2 weeks i keep fluctuating up and down 3 lbs and can’t break through the 18lb plateau.
I’m going to try an egg fast for a few days to see if it can help me break through. how do you recommend transitioning back to regular LCHF diet.
We do have a recommended transition path right here!
So I do intermittent fasting. I want to give this a go, but i don’t want to eat until my scheduled window. I am a larger man and was thinking of just doing 6-8 eggs in my eating window which is usually one meal a day. What do you think of that? and also how do you feel about adding meat to this diet? Do you believe i will still be efficient with weight loss? Your response would be very welcomed!
Yes, no reason you can’t do your 6-8 eggs in your IF window. I would do the eggs and fats for a few days (you can do as many as you need to feel satisfied), then add the meats and that can be as many days as you feel like doing.
I’m going to be starting my first egg fast on Monday and this has been so helpful. I’ve been doing the LCHF lifestyle for the past 3 months and have hit a stall and hoping to have this kickstart the weight loss again. I do have a question regarding schedule, I’ve read about eating an egg 30 minutes after waking up – I wake up at 4AM every morning and go to the gym at 4:30AM and usually drink a black coffee on my way to the gym. I was wondering how important is it to eat some fat or the egg 30 minutes after waking up. Should I try to do the Bullet proof coffee before working out or eating a hard boiled egg. Thank you so much for all this helpful info and so excited for the results.
I’m kind of in the same situation in that I am up at 5am and out the door for work at 6am. So fitting a meal in there wasn’t an option. Since you are working out I would put coconut oil in that black coffee. I hear the combination of the coffee and the coconut oil are quite the energy boost. Give it a try and see how you like it. If not, it won’t have a detrimental effect on weight loss, I believe the guideline was more about providing a morning spark to get the metabolism going. Good luck!
can I drink home made chicken stock on the fat fast? I just boil the chickens without adding any vegetables or anything else.
It’s so amazing to see ur dedication to answering n helping out all these ppl through the 3 yrs it’s been since u first put up this post. Kudos to u and thank you. I’m starting my egg fast tomorrow after seeing this post. Also going to try bsc for the first time. Just unsure that I havnt been on an LCHF diet yet n will that affect me in some way when I start off with the egg fast straight away.
Been battling with my weight too long now. Would try anythn that works.
What if you can’t eat dairy? What do I eat instead of butter and cheese?
You can substitute ghee for the butter. Cheese is optional so just leave it out. Coconut oil and mayo can also be used as a fat. Good luck!
Hi I was wondering can I add anything to the eggs besides cheese like onions and green peppers on this fast?
For best and fastest results, just eggs,butter and bit of cheese. :-) Good luck!
How about no butter and cheese. I am 68 inch height and 154 pounds. How many days you think it will take to reach my goal. My daily minimum steps are 12000. How many days of the week I should implement this diet. Your feedback is appreciated.
I would leave out the cheese but not the butter. Butter is a cornerstone of this whole thing! The diet is meant to break a stall for those that are already LCHF(low carb High Fat) so do it until you get the scale to move, then follow the transition instructions. Good luck!
Can I combine IF and Egg fast?
I usually do 22:2 or 20:4 IF. Will Egg Fast work if I eat all my food within similar window?
I don’t see why not. Give it a try and see!
I was wondering the same thing! Did you try it? And if so, what were your results?
How often do you workout and what workouts do you do? Thanks❗️
Quick question for you. I don’t drink coffee and, while I know I don’t have to, I’m wondering if there’s another easy way to get in the extra fat. This morning is Day 4 of the egg fast for me, and I’m doing well (started TOM same day I started egg fast and still down 3 lbs.) but I know I’m not getting in enough fat (1 TBL. per egg).
Try whipping mayo into your scrambled eggs. Also make recipes like the cream cheese muffins where the fats and eggs are equal.
There’s a high fat hot cocoa recipe somewhere- same concept as the coffee. Cup of water (very hot), blend in1 tsp baking cocoa, butter/ coconut oil, and vanilla flavored stevia. It’s really good!
Has anyone had HBP and measured their blood pressure after the fast to see if it lowers blood pressure at all?
I can’t tell you how much this article means to me!!! I’ve never been a true dieter, so what I’ve been working up to doing is something I really want to stick with and believe that I can willfully, affordably, and manage to continue it as long as necessary. I have some mental health issues, always fatigued, 99% of the time very depressed, barely an ounce of energy, and motivation that gets halted by my lack of energy and depression, paralyzing me within my own body. I’ve done a lot of research for years but everything I’ve found to be effective are expensive or consists of restrictions, exceptions, and/or requirements that I don’t like or that I know I honestly won’t stick with. So, after reading a little about the ketogenic diet and seeing the incredible benefits of the egg and how inexpensive they are (and I love dairy products), I’m confident that this is THE one for me. Thank you for explaining everything in such a simple way! Oh, and I’ll be incorporating the 1 tbsp apple cider vinegar mixed with warm water as well. I can’t wait to clean up my rusty old system, shed some unsightly fat, and finally have some consistent energy. *fingers crossed*
Yes, sometimes simple is best! Good luck with these important changes!
Hey i want to loose 50 lbs…can i eat 6 eggs at one time….and eat oats another time.will i loose weight?
No probably not. Oats are full of carbs.
Hey thanks a lot for this blog. Really really helpful especially since I’ve been in this plateau for a month now. I’ve been doing Intermittent Fasting and usually doesn’t eat until 12pm. Would the EF still work even if I eat as late as 12 in the afternoon? And do you think it would be okay if I drink black coffee in the morning? I don’t have a blender at home and so the BPC wouldn’t be much readily available for me.
I guess just give it a try and see! And yes, black coffee is fine. Now that I have kicked the HWC habit (thanks to the egg fast) I only drink my coffee black now!
just came across this and really want to loose some weight
my question is ……..i dont drink coffee never have dont like the taste of it and dont really care for coconut oil either…………so will this diet still work for me and other than water should i drink anything else is it absolutely necessary to drink coffee with this diet in order for it to work?
Coffee is not required!
Can the eggs be scrambled instead of boiled
what were the times you ate your meals. Or was it when you were just hungry.
I generally had a BPC (coffee with butter and coconut oil) first thing (5am ish) and them around 10 I would eat, and then around 1pm, I would eat again, and then final meal around 7pm. That pretty much coincides with when I get hungry!
Hello! I’m on the second day of the egg and have had no problems until this evening. I started getting rather severe acid reflex and I don’t think my body can handle any more butter. I really want to keep going, but not sure if this is healthy or normal. Have you had that happen?
Not personally because I was already fat adapted when I did the egg fast. Making a switch from most diets, even from an already low carb diet to the egg fast can have this effect. It is the 85% fat content that does this. Try some baking soda in water.
Did you ever add eggs to your BPC? I have been eating three eggs, 3 tbsp. butter, 3 tbsp coconut oil & 32 ounces of coffee at 5-5:30ish. Is that too much?
For me it would be too much for sure! But if it’s working for you then ok!
Hi there- I am from South-Africa…… this may sound stupid, but what is a LCHF diet?
I tried to figure it out Low Calorie High Fibre??
It is Low Carbohydrate High Fat.
I have a food allergy to coconut so coconut oil won’t work for me, is there a substitute I can use?
Butter and mayo can also be used on the Egg Fast.
Your 4 week transition article comes at a great time. I am on Day 3 of an EF immediately following a bad day “after” Thanksgiving. Oddly enough, I ate fine on Turkey Day but blew it big time the day following. Not one to let that get out of hand, pushed right into an Egg Fast. I’ve been on LCHF for about 10 months now and have lost 22 – 27 lbs and maintain that loss fairly well, however, I can’t seem to push thru and lose the additional 20 lbs. I tried the EF before but without much luck. I’m hoping to follow your transition and method of EF off/on for 4 weeks and see if that helps jump start my losing again. Thanks for this great strategy. I hope I can stick to it. I love eggs, but we’re talking a lot of eggs for a month.
Can I use ghee instead of butter?
I’m starting an egg fast today. I’ve been LCHF since August 1st and have only lost 6.8lbs and have been up and down for weeks. My question is can I have clear chicken broth to up my salt intake?
Thank you for such a detailed version of your experiences with this egg fast. I have been very curious and have done a lot of research on this “fast” However, many of the other blogs I have found all seem to mention the BPC. Would you suggest replacing the BPC with more eggs for those that do not drink coffee?
Yes, most people use the BPC only as a convenient way to get their fats in. When I wrote this article there were almost no recipes out there and eating that many tablespoons of fat seemed like a stumbling block for many. But after a lot of experimenting in the Egg Fast facebook group, we do things like make the cream cheese pancakes with mayo instead of cream cheese, and we make fat bombs like these Matcha Egg Fast fat bombs. So ya, don’t feel like you need those BPC’s because you really don’t!
I’m trying to get in ketosis for the first time ever and I came across your awesome blog. My question is: can I use the egg fasting diet to get in ketosis faster?…. (This morning my ketosis test said that I have small traces)… Thank you :D
Yes, you will get into ketosis very fast by doing the Egg Fast. But because it is an extremely low carb fast, prepare yourself for a couple days of keto flu. Here is some info about keto flu for you. Good luck!
I’ve been doing the EF for 2 days now and I did not get any of those symptoms. Does this means I am not in ketosis? I am struggling eating enough fat when i my proteins come from eggs. My ratios are a bit more like 50% fat 40% proteins and 10% carbs, with a calorie intake of about 800 to 1000kcal a day. I am 5.8feet and was 158.5 pounds when I started and 156 this morning.
Do you mean keto flu symptoms? Not everyone gets them. But I really have no way to know if you are in ketosis or not. Most people doing keto strive for a higher fat ratio than 50%. Your calories seem very low. In the Egg Fast facebook group many people report they get better results eating 8-10 eggs per day with the 8-10 tbsp fats. However you do it, good luck!
I started the egg fast Monday, eating eggs and bullet proof coffee made with coconut oil n butter. I have seen no scale movement, what am I doing wrong? Can one be eating too much fat?
It’s hard to know what, if anything you are doing wrong. The egg fast is an extreme version of LCHF and I don’t know anything about what you were doing just prior to this? Other factors that affect weight loss are age, activity, hormones, medications, how close to normal weight.
If you want help with the actual diet to see if you are following it correctly (as in the 1 egg per every fat ratio) consider joining the facebook group where there are many people who can help you with the daily plan. You can join here: https://www.facebook.com/groups/eggfast/ Good luck!
hello, thanku for your post, very informative and helpful. GREAT JOB TOO!! I have been doing lchf and have reached a HUGE STALL, and want to try the egg fast. I am currently 5’7, 228 lbs and want to get under 200 lbs. How many eggs do you suggest, and with each each a tablespoon of butter or cocunut oil? also i do not drink coffee, is there an alternate drink for meal one?? thanku in advance for any and all help!!!
No need to drink coffee, it’s not required. I used it mostly as a way of using up some of the fats. You can drink tea if you want or just use them up another way. The most important thing is just to end the day with an equal amount of eggs and fats. As far as how many to eat, there is no maximum but for best results, eat until satisfied but not stuffed. Good luck!
Hi I have never tried keto before so I would like to jumpstart with the egg fast. So I plan to eat 10 eggs and 100g coconut oil per day and chicken or meat on occasion. So will this work for me? Will I get into keto with this diet?
There is no meat on the egg fast. And you need 15 grams of coconut oil times 10 eggs which would be 150g coconut oil. That is the egg fast. However, what you are proposing will get you into ketosis as it is very low carb. Good luck!
Hi Ketowoman, I found your blog through pinterest and I have been stuck on your blog all day. I have been on a ketosis diet for about 3 weeks now and started with the egg fast as of today. Was wondering when I transition back to my ketosis diet, will I still have to continue having at least 6 eggs+fat/day?
oh no, not at all! Whatever you would have normally eaten egg fast wise for breakfast and lunch will be fine. For some that might be more than 6 eggs/fats but it can be less. Be sure to read this transition article too. Thanks for reading and good luck!
Awesome, thanks for replying. Your before and after pic is amazing btw and thank you so much for sharing your results. I did the 5 day eggfast and lost a total of 6lb and trimmed down a lot. I was so amazed by the results. I had a cholycystectomy done in 2014 and read that some people who had the same procedure done often have a hard time losing weight when on the eggfast or on the lchf diet. I’m glad I was able to lose at all. However, I am on Day 2 of transitioning and already gained about 2lb. A little bummed but I am thinking of doing the Mon-Thurs eggfast and Fri-Sun lchf as you did. Just curious, flash forward to 2 years later, how are you doing now in terms of weight loss and diet?
Thank you so much. Did you read the transition article? If you gain a bit on transition it’s not fat, it’s just water so stay the course! Two years later this thing is a daily struggle! I have to work hard every single day to lose one ounce. So while I’m happy with keto/low carb, I can’t sit here and tell you that it’s easy and I don’t fight for it. I’m grateful for what I have lost, but I am still overweight. I don’t know how old you are, but my advice is to lose it now because after menopause it is soooo much harder.
im new to ketosis and i want to start it with the egg fast. my plan is 10-12 eggs per day along with 100 gm coconut oil. is this okay for ketosis to start? how long will it take to get into ketosis? can i do weight lifting workouts during keto so i can lose weight fast?
For the egg fast you need 15 g fat (1 tbsp) per each egg. So for 10 eggs, you would need 150g coconut oil, butter or mayo. Also the egg fast is pretty extreme if you are not already used to low carb. Some people get keto flu. You might want to just start with regular low carb diet, it takes only a few days to get into ketosis if you keep your cabs below 20g.
Hi am new here am in ghana honestly i havent started any low carb diet is it ok if i start with the egg fast.
You can, but be some people feel very sick with keto flu. It is better to be already low carb before trying the egg fast. But some people do it. Good luck!
Thanks for sharing.
Please where can I get kerrygold butter to buy in Toronto Canada? also does adding veggies or bacon strips have significant impact on the result? sometimes I feel like adding a bit to make it filling! or taste differently
It’s not sold in Canada, so just use regular butter. There’s no veggies or bacon on the egg fast, but you can sure have those on regular low carb.
What about egg whites?
HI, today is my first day of the egg fast. I am anticipating that I will most likely end up going through severe carb withdrawal, being that it was mainly what I ate ha! But in any case, I’m pretty good about sticking to my goals. My question is, can we substitute the butter/oils for anything else or can we occasionally leave them out? For example, if I eat hard boiled eggs do I have to incorporate butter/oil/mayo or can I just eat the hard boiled egg by itself? I did my calorie calculations and the butter/oil/mayo takes up quite a bit and 6 eggs with 2 oz. of cheese and 6Tbs of butter puts me at more than 1300 calories for the day /_\
Thank you in advance for your advice!
The egg fast is meant for people who are already fat adapted and low carb. You will suffer a lot I’m sure! The simplest way to do the egg fast is 6 eggs and 6 tbsp butter. That will be about 1100 calories. The egg to fat ratio and severe restriction of extra ingredients is what makes it work. But it really does work best as a plateau buster for low carb eaters. You may not get any results you are happy with if you normally restrict calories and eat carbs.
I can’t eat more than 4 eggs, is that too little
Do you mean all day? Yes it is too little calories. 4 eggs with 4 tbsp fat is less than 700 calories. That is not a good thing!
Can we eat hot sauce with our eggs on this diet
A few drops go a long way, should be ok.
Can we have hot sauce on this diet
I think a few drops should be fine!
I am not having that great of weight loss on the egg fast I’m doing. I am on day 4 and maybe have dropped 2.5-3 pounds. I have been following the diet strictly. No cheats. I am a bit constipated also, which I was worried about. Could hormones be affecting me? I’m pretty sure I have PMS. I have been Keto adapted for several months also. Down 23# only
8 pounds to my goal. Maybe that has something to do with it too?
Hormones are ALWAYS are a factor in weight loss. But in your case there’s a couple other things happening here too. You are very close to goal in which case 2-3 pounds is an awesome loss in 4 days. Also and this is really important, because you are already on Keto, your loss on the egg fast will be lower than those that try it straight up from a regular American diet. BUT, your 2-3 pounds is fat loss and not water loss because your body is not full of carb bloat. Keep in mind that the goal of the egg fast is to push past a stubborn weight stall and you are doing great! Transition off as slow as possible, be sure to read this transition article.
I just want to be clear… you do not “need” to eat the fat with the eggs at every meal. I usually do 2 boiled eggs on the way to work and can’t think of how to get the fat in while driving down the highway. LOL I could definitely get the fats in later in the day though.
No, you don’t have to eat the eggs and the fat together, as long as you end up with an equal amount at the end of the day.
Do I count the cream cheese (in the pancakes) as a fat or as cheese?
On the Egg Fast, the cream cheese is counted as a cheese and not a fat. What you can do is make those pancakes with 1 tbsp mayo per egg instead of the cream cheese! That will use up your fats instead of using up cheese. Many of the members in the FB group like these better anyways!
Can we chew gum
Well, each piece of sugar free gum will count towards your 3 servings of sweetener a day, so you would have to give up that sweetener somewhere else. It’s a good habit to get rid of since chewing gum can cause cravings and stimulate appetite.
Good Day, is there a limit on how many eggs you can eat per day? I can eat up to 20+. How much is too much?? Thanks!! Great Blog BTW
In the Egg Fast FB group we recommend eating until satisfied but never stuffed. Are you eating 1 full tbsp fat with each egg? It is the fat that causes the fullness. Myself, I can’t do more than 7-8 eggs in a day but everyone is different! So I guess the answer is that there is no limit as long as you are keeping the 1-1 egg/fat ratio and as long as you are eating to satisfaction. Good luck!
What’s the purpose of eat eggs/drinking coffee within 30 minutes of waking up? I usually work out in the morning and try not to eat before I go. I don’t eat until i get into the office which is usually 2.5 hours after i get up. Will this affect my results?
No you will be fine, my schedule is exactly the same! Good luck!
I just read your weight loss on the egg fast diet, So because i have gained 10 pounds since i went to my dr, and i have 1 week i am going to do it, already started this a.m. with 2 eggs, but may have messed up with a tablespoon of salsa, want do that again, Do i have to eat the cheese and the protein in the evening? Can i just do eggs for the week if i can stomach them? lol Thank you
Cheese is optional and most people get better results without it. I try to use just enough to things interesting. Good luck!
hi, can I have both coconut oil and butter wit my eggs? and what’s the maximum amount of fat I can have daily? Iv always tot that d more d fat d more d weight loss?
Yes, you can have both butter and/or coconut oil. The maximum amount of fat depends on the number of eggs you have in the day. If you have 6 eggs, then eat 6 tbsp fat. If you have 10 eggs, then eat 10 tbsp fat. If you follow the egg fast ratios then you are having 85% fat, 10% protein and 5% carbs approximately.
Hi! Been doing keto for a while now and looking to try the egg fast after reading some articles, including this one. Do you have an article about transitioning back to LCHF I can read over? Just want to be prepared before I start! lol Thanks!!
Yes I do! here is the how to transition article. Most important take it slow and easy!
Firstly, a big Thank You!
My goal is 30-50lbs by July (a birthday gift to myself).
I started eating clean the 2nd week of January cutting all bread, pasta, rice and sugars. For two weeks I kept fruits in my daily feed. As of January 30th I went full lchf with 20g or less carbs. No weight loss down 3lbs up 3lbs. Yesterday I started the egg fast and converted to bpc. It was challenging to get 6 eggs and 6 fats in. I’m hoping to have success with alternating the 4 ef and 4 days lchf. Monday I start a new work schedule and a bit nervous how to plan my daily feed as I will be on the road continually. The only thing I can think of is just boiled eggs morning and afternoon. Any suggestion or opinions would be great?!
For on the road the cream cheese muffins are great because in each muffin you are using up an egg, a fat and a cheese. They are nice and portable. Same with the waffles, they can be put in a baggie and taken along in your purse! The muffin recipe is here and the waffle recipe is here.
We don’t worry too much about the macros while doing the egg fast because it’s only 3-5 days. But if you’re curious I have tracked it before and it works out to approximately 85/10/5.
Can we use Torani sugar free sweetener for the BPC coffee during an egg fast? It’s made with sugar alcohols.
Yes, but count it as one of your 3 allowed daily diet drinks. Good luck!
Can you replace the morning coffee with 2 tbls hwc? I just can’t long without in the morning
HWC is not on the Egg Fast. You’ll have to decide if you want it that bad or not. Here’s the Egg Fast FAQ. Also, if it helps, skip the coffee? Have tea instead or water.
I finally made a BPC this morning and im in love! Can def do without the hwc. Thank you
Yay! Another convert! Thanks for reporting back! :-)
Hello there and thanks so much for your advice! I am on day 2 of the egg fast and wondered if I could drink more than one bulletproof coffee per day as long as I matched my egg intake to the tbsp of coconut oil and butter? I lost 2.6 lbs on day one look to avoiding the cheese today to see if it boosts my weight loss. Many thanks in advance!!!
Yes, absolutely! Congrats on the success so far. :-)
Can u help me plz I’ve o ly been eating scrambled eggs with sometimes a spoon of cheese on top I’ll do this for a couple days then I’ll eat a regular day of food I just found this website so I had no idea is then even right the way I’m doing this plz need help thanks????
Just follow the instructions in this post that I did. Also if you type Egg Fast in the search bar at the top right of my blog, that will give you all my Egg Fast posts including recipes. Good luck!
Can you post references to ketosis being bad for kidneys? All I can find are talking about high protein ketosis, not high fat moderate to low protein ketosis.
can i eat 6 scrambled eggs in coconut oil and get the fat i need to lose weight
If you eat 6 eggs, you need to also eat 6 tbsp fat but not necessarily at the same time. Coconut oil is fine.
This is all great Info. Can i do intermit fastting and the egg fast at the same time? I usually eat between 12-8. Fast the rest. Thank you.
I think some do that, I’ve never tried it myself. Good luck!
I have been eating LC for about 2 months and have done really well and lost weight and right now, I am at a little stall. I would like to do the egg fast, but because of the holidays, I fell off the LC eating and I actually had a day where I ate carbs. I ate a total of about 120 carbs for the entire day, which is significant since I typically don’t eat alot of carbs at all and keep under 20. I need to rid my body of the carbs, which usually takes 3 days or so, but can I jump right into the egg fast and it would help me get back on track faster?
A lot of people do that and I think it will work for that purpose. You already know what it feels like to cut the carbs, there will be some keto flu symptoms. But I think it’s worth it. Good luck!
Dear Keto Woman: I’ve been following LCHF for a while; I lost about 5 lbs in the first 2 weeks and after that…nothing! I followed the instructions, wrote everything down, matched up with my macros, but was totally stuck. I then read your article on the Egg Fast Diet and thought it might help to break my plateau. I read your story and couldn’t believe the amount of weight loss you had in such a short period of time. Ditto for some of the people who have already commented. So I started the Egg Fast 3 days ago, but have lost just 2.2 lbs. I’m eating nothing but organic pastured eggs, organic cheese, Kerrygold butter and/or organic mayo (for egg salad) in the recommended amounts – and drinking plenty of water. Now I’m asking myself, what am I doing wrong? Any suggestions for me? Thanks!
There are so many factors that affect weight loss, it’s hard for me to say what it could be. Age is a big factor, how close you are to a normal weight, hormones and medications. In the Egg Fast facebook group, there are lots of people who say they cannot lose anything unless they leave out the cheese. I hope you are able to tweak a bit and figure out what’s keeping you stalled!
Keto Woman: The good news is, when I weighed in this morning (Saturday), I was down a total of 4.0 lbs in 4 days, so maybe I’m not as bad off as I thought. I am 60, have been in menopause since age 35 (had a total hysterectomy when my triplets were 7), and since then, it has been a significant challenge to lose weight.
Age is a huge factor! I am 57 and my weight loss is slower than a snail. It’s hard to keep motivated! Look for my facebook group called Mid Life Women doing Low Carb. There’s a bunch of us in the same boat in there. :-)
Thanks Keto Woman; I went to FB, found the group and requested to join.
Hi. I did a search on Facebook & can’t find your group!
Here is the group! https://www.facebook.com/groups/eggfast/
Hello . I just started the diet plan yesterday . I just want to know whether I would regain back the pounds shed once I stop the egg diet ??? . Thanks ;)
It depends on what you do once you stop. This is not a crash diet, it’s for people who are already low carb who need to break past a plateau. If that is you then follow the egg fast for 3-5 days. Then follow the Transition plan for a few days. You should find your low carb program has been reset!
So it is ok to transition back and forth between LCHF and egg fast off and on if your weight starts to creep up? I’m hoping if I gain it will help me to see what food I nah not can tolerate.
Yes, it’s not only ok, it’s a great idea and lots of people are doing exactly that!
Hello…this is interesting.
Question…is the weight loss muscle mass, since the protein is so low?
Are you required to have 3 meals a day
Are you required a certain amount of eggs per meal ?
Thank you so much..
Eggs are a great source of protein! Give this a read: http://www.bodybuilding.com/fun/eggs.htm All you other questions can be answered in the What is the Egg Fast article and here is the Egg Fast FAQ
I wanted to get your opinion on transitioning back to LCHF from the egg fast. I’ve been following the egg fast for 3 full days and have lost 9lbs. I am feeling weak, slightly dizzy and think I should transition back.
Were you already low carb? If not, then this is carb detox. That said, most people use the egg fast for only 3-5 days so there is nothing wrong with transitioning back. Here’s the instructions for Egg Fast transition.
Go slow with adding things back and Good luck!
Hi! I weigh around 60-61kgs and i want to loose about 10-15kgs for 5weeks. Do you think this Egg diet plan is suitable for me? Thanks!
Keep in mind that the Egg Fast is not a crash diet. It is primarily used to break through a weight loss plateau for people who are already eating low carb. 10-15 kg (which is 25-35 pounds) in 5 weeks is a very aggressive weight loss goal. I would say if you are not already eating very low carb, that would be a better place to start. I would start by looking at the Atkins plan and follow Induction.
So, if I have 20-25 lbs to lose, and I like eggs well enough to eat all the time, could I stay on it for an entire 7-day week? We eat healthy and have been juicing twice every day for almost three years. I don’t eat sweets (just never had a real sweet tooth), don’t drink sodas and about 3-4 of my 12 oz tumbler full of water every day.
Second, how many eggs per day is TOO many? I see this says minimum of 6 daily.
Thanks in advance!
The egg fast is best suited to people who are already eating a low carb diet. If you are juicing, I’m guessing that is not low carb. Going very low carb like the egg fast brings along some severe detox as your body switched from burning glucose to burning fat. But to answer your questions yes, you can do 7 days. Too many is if you feel stuffed and that number will be different for each person. Most people eat the most eggs on day 1 and 2, then because of the nature of Low Carb/High Fat, their hunger is killed by the 3rd day and they will often have trouble getting in the 6 eggs plus 6 tbsp fat.
Thank you for the info. I have been without juice for 3 days now and just a slight headache the 2nd day. I have been sticking to the egg/butter/(sometimes) cheese regimen for 2 days. No real problems yet, except that I don’t have enough energy to get through my Insanity workouts but I do what I can. I only want to lose 20 lbs and was wondering about how long it takes for the ketosis to begin and the results to begin to show. If you can give a ballpark on a thing like that. Thanks again! Oh yeah. I tried the bulletproof coffee today. It surprised me completely! It was really good!! I think I’ll add it tomorrow for my “official” 3rd day.
Hi Terri, that headache is you detoxing from the carbs! And for these few days, the Insanity workout is probably not a great idea! Can you just go for a walk? Every body is different but if you can keep those carbs at bay you should be in ketosis by the time you finish the egg fast (3-5 days).
Awesome! Thanks. And I just did a few Barre leg and ab work today and it went much better.
Just weighed in today. Down 4 lbs in 4 days!!! Thanks for this site! I’m adding a little bit of chicken to my eggs for supper tonight. THANKS!!!
That’s great! Be sure to read my article on how to transition off the Egg Fast. Eating some chicken is fine, you just don’t want to add back a bunch of carbs too quickly.
Well, yesterday was day 8 (including the 4 days of the egg fast plus the transition days) and I lost 9 total lbs! Last night, I was craving peanuts and didn’t overdo it, but today I gained a little. Ugh. Can I ask what is the significance of the minimum of 6 eggs per day? I suppose there is a reason it’s not 5 or 4. I want to be down another 11 lbs and am thinking about starting the cycle over again, but it is extremely hard for me to get the whole 6 down in a day.
wow, you did great! A minimum of 6 eggs (with 6 tbsp fat) is suggested to keep your metabolism burning. But I would say don’t force yourself to eat if you are full. And get rid of those peanuts! :-)
Oops. Maybe it was day 9, but still, pretty good (1lb a day)!
I see you are in Canada. I too am from Canada. Specifically Ontario. Where do you get Kerrygold Butter!? I have looked everywhere for it. Told that the National Dairy Board will not allow its import.
I cross the border and buy it in Bellingham at the Costco there. I’m lucky in that I live 20 minutes from the border crossing. Now, my local organic grocer does sell a local grass fed butter but it’s $12.99 for a small 1/4 pound stick! So in between times when I run out of Kerrygold, I just buy regular butter.
you can always make your own butter with organic heavy whipping cream…and I must say it is pretty good!! Just use a water bottle and pour about 1/4 of a cup in it and shake it for about 5 minutes…it will first turn into whipped cream and then it will separate into butter and butter milk… I hope you try it out!!
haaa, I’ve always wanted to try this! How much butter do you end up with using 1/2 c cream?
is this lifestyle advisable for people with high cholesterol and triglycerides? If it is, I’d love to try it!
I’m definitely not qualified to give advice to anyone with a medical condition, except that I do suggest you read a book called Cholesterol Clarity by Jimmy Moore. It might be eye opening for you!
I know this is a short term plan, but if someone had a lot of weight to lose (80#) could they alternate this 4 to 5 days a week and LCHF the remainder of the days for the first 65# or so? Or would it be better to keep this very short term, switch to a traditional LCHF diet and only return to this on stalls? I have been stuck at 264 for a long time and even below 20 carbs I struggle to lose weight. Thank you.
Although the intent was for this to be a weight loss plateau breaker, I don’t see why you couldn’t alternate back and forth. The egg fast is basically zero carb (not the literal zero because even eggs have a carb) but there are no added carbs, so nothing wrong with that! Good luck!
Would you please post your cream cheese pancake recipe you use during egg fast? Thank you.
Yes, I use the crepes from this recipe except that I leave out the coconut flour.
So if I am understanding correctly you do the egg fast 3-5 days in a row? Will it work the same if you did it every other day?
Yes, you get the most bang for your buck in those first few days. Honestly, I don’t think every other day will give you the same results but I have not tried that so I could be totally wrong! What were you planning to do on the off days?
well, you could always give that a try. The egg fast is LCHF so it’s just a variation really.
Thanks so much for sharing that!
Iv been doing the low carb high fat diet for a few weeks now and as its getting closer to my holidays im going to give this a go . Iv read all your feed and I’m very excited xx
That’s great! I hope you write and let us know how you make out. :-)
I have a question :) I’ve been on a regular keto diet before and I know that results are visible and fast. That’s why I love it. Anyways I’m starting it again but this time I will consume only eggs, no meat or cheese and I was wondering if you think results will be better if I follow it for:
A) 3 weeks straight, or
B) 5 days a week only eggs and 2days LCHF , or
C) a week only eggs followed by a week of LCHF (three rounds of that) ?
Thanks for the response in advance, cheers ! :)
Ok, so I’ll give you some thoughts on all 3 here and that might help you decide.
A) 3 weeks straight. I think you will find that the losses diminish quite a bit after the first few days and so the question is staying on the egg fast worth it for that long?
B)5 days on, 2 days off. I think this is a good way to do it. But it works better if you follow the transition post that I made
C) A week followed by LCHF. Also a great option as long as you transition properly and watch for those things that make you stall again. For example, I had to accept the fact that HWC makes me stall.
What does HWC stand for? Thanks!
Hi Gina! HWC stands for Heavy Whipping Cream.
thanks for addressing my concerns. I am in my mid-50’s and I also can not eat carbs–if I did I would be starving. The main concern that I can not understand is how can I be in a full blown state of ketosis and not lose a pound? I noticed that if I eat too much fat, i feel bloated. Can I just eat the egg without so much fat? When I started the diet I had a great deal of gas–that is over (I have been on a lchf diet and I have never experienced that before.) Prior to the diet I had a great deal of inflamation and I must say all that went away! thanks
I’ve been in ketosis as well with no loss so I know that being in ketosis doesn’t always mean weight loss. I would suggest a group called Ketogenic Dieters on facebook. They will give you suggested macros based on your height.
First I would like to applaud you on your weight loss and thank-you for sharing the experience. i have been on the egg fast for three days and have followed it to the letter. i have exercised and drink only water. With each egg, I eat a tablespoon of kerrigold’s butter. I have only lost 6 ounces–Why? Everyone is lossing 5 to 7 pounds–by no means am I thin. I can afford to loss 20 plus pounds. I also follow a low carb/ high fat diet and according to my keto sticks, I am in major ketosis. Why is it not showing on the scale?
Oh I know how frustrating that can be, especially if you are in the FB group and see all these people dropping weight like crazy. But there are so many factors that can affect weight loss by the scale so I can’t honestly see anything that you are doing wrong. There have been people in the group who report that they see a whoosh of weight loss around the 5th day, so maybe you are one of those. I’m sure you already know how the scale can betray us during time of month, times of stress, any type of hormonal issues happening. Some people lose inches but not weight on the scale. Please don’t give up on LCHF though. I have to keep my carbs to pretty much zero in order to lose and I’m happy to do that now. It could be mid fifties age group, I don’t know. I wish you all the best.
Is this diet only to loose say 20 or so pounds can it work for an obese person .. I started it today I had 2 eggs for breakfast a yougurt for lunch and two eggs for dinner and coffee and water thru out the day .. I also had a cup of cinnamon and honey drink .. I need to loose over 100 lbs any feedback would be greatly appreciated ..
The egg fast is not really meant to be an ongoing diet, it’s more for busting through a plateau. What I would recommend is that you get your carbs below 20g a day and you WILL lose weight. Get rid of the honey and the yogurt. Good luck! :-)
Shelley is absolutely correct, think lifestyle change not diet or you’ll be back where you started. Congrats on the 85 pounds Shelley! How awesome is that!?
Get rid of the yogurt and honey, keep your carbs to near zero by sticking with the eggs, or use some other zero carb foods, cheese, bacon, sausage.
I am going to try this. Thanks. I’ve been stcck at 222 for two months now! I will let you know the result. Thanks so much for sharing
I look forward to hearing if it budges you off that number! I know that frustrating feeling of being stuck at the same weight for weeks and weeks!
What does LCHF stand for?
And what do you eat on the 3-4 days off of the fast?
LCHF stands for Low Carb High Fat. Basically a way of eating that is less than 20g carbs per day with fats like avocado, coconut oil, butter. Protein, green veggies. Be sure to read the article on How to Transition from the egg fast. Thanks for your question!
Awesome, thank you!I just started looking through your page. I am looking for a plan to help change my way of eating, I LOVE carb’s!!! but I know I shouldn’t be eating them as I gain ALOT of weight. A friend of mine mentioned that she did an egg diet for a few weeks and it helped her out, so thats what i goggled and came across your web page. And glad I did, theres lots of information on everything. Thanks for posting all your progress
Thanks for stopping by! I encourage you to learn about the keto/low carb life, it could change your life! :-)
I absolutely love the egg fast! Today is day 3 for me and I am already down 5 lbs! I just feel so much lighter! My favorite part is the simplicity of the meals. That always works best for me! Thank you for sharing all your recipes and experiences! My plan is to egg fast during the week and on the weekends, do a transition of two meals egg fats, one meal protein/ fat.
That is great, I am so thrilled you are having results! As long as you add foods back slowly and stay very low carb, you’ll be on your way!
I am so desperate right now. I simply can’t eat carbs. I had some tortilla chips, wine and 3 thin slices pizza over the weekend and am up 3 lbs. I’ve yo yo’d and manipulated my metabolism to death. I had the gastric sleeve in 2011 and since late 2013, I’ve gained 30lbs, plus 4 more since the new year :(. All from follow this and fail, follow that, fail. I’m so sad about it. I’m 215 today after achieving 178lbs before my wedding in 2013. As soon as the personal training ended, I crept back up. I have been low carb since last summer. Aside from a couple of small breaks. But each break is a disaster on the scale. I need help. :(
I wish I had an easy answer for you :-( It takes what it takes sometimes. I would get to a support group either in person or online. I think low carb is the way to go, but certainly there is confusion with so many different versions of it. It’s a lifestyle and not a diet and once you make that committment and have that belief, it will be easier. I wish you all the best!
My first week I lost 12lbs in ,8 days. Ugh Valentines day wasn’t lchf. Didnt over do it but it still hurt. Up 4lbs. Starting to creep back down. Lesson learned. Stick with what is working. Thank u for sharing.
Finally. Progress again!
Still a net loss of 8 pounds in that sort of time is nothing to be disappointed about! The whole idea is to get things moving again. Thanks for stopping by!
The 3lb gain is most likely due to water retention. When you eat carbs, you will naturally carry more water. When I have a cheat day, I will gain 3-4lbs but it comes back off over the next few days.
Rather than take a break, schedule in one cheat day a week and see how that works for you. If that makes you too nervous, do a cheat dinner. Some people lose better with that pre-planned cheat day, and it makes long term adherence easier.
i have to loose 15 pounds.how should i start.do we have to eat egg only .i was seeing blogs someone had chicken as well.let me know.i have to loose these 15 pounds in 2 weeks time. thanks
The article does tell you exactly what to eat. Also read my other egg fast articles. Eggs, butter and cheese! No chicken. Follow the basic plan I have outlined here. Hopefully you are already doing keto or low carb. You could feel very sick doing this egg fast if you are not already burning fat instead of glucose. This fast is meant to break the plateau of someone who is already very low carb with fat as their primary fuel. Good luck!
It can be done, after my baby, I had 30 lbs to lose, so as u can tell I was rather slender to begin with. I did Atkins induction phase and lost 15 in two weeks. It was not just water I lost I went down 2 pants sizes visually noticed. I proceeded to owl phase and in 6 weeks was down 25 glorious pounds that have yet to return n my baby is now 2.5 yrs old
how many eggs are we allowed in one day?
There is not a set minimum. I was never able to get past 7 eggs in the day, be sure to do the 1 tbsp fat per each egg. Also read the basic egg fast rules in this article.
Can we drink milk on this diet, i want to drink a protein shake to keep my muscles strong!
It’s actually not a diet, it’s a 3-5 day fast. No milk and no protein powder. The eggs have plenty of protein to get you through that short time frame. Thanks for stopping by!
one more q is it the full egg we eat?
Absolutely, the full egg is what to eat!
hey I just found this I will give it a try just want to ask can I subsitube olive oil instead of the butter ? and can we miss out the mayo n cheese lol or it will effect the results can u suggest something in place of it if its possible thank youuuuu great blog :)
The acceptable fats on the egg fast are butter, coconut oil, mayo and yes, you can use olive oil. Not sure how palatable this would be without butter and mayo. If you are in the US, try to find some Kerrygold butter, you will love it!
Yes, I think this would be a good way to get back on track again and many people get back into ketosis quickly. Cream cheese and cream have different macros. I didn’t come up with this egg fast, so I can only guess that it is a protein to fat ratio type of thing. Thanks for stopping by and good luck!
I am so glad I found this! I’d been thinking for a while that maybe going on an all-egg spree for a few days might be helpful. I lost about fifty pounds (SW 223, got down to 168, been bouncing around the 170s for months now) on Paleo/LCHF pretty quickly. I stalled out around March, I think. 170-ish is a lot better than where I was, and I feel like myself again, but I have about 20-30 more pounds to go (I’m 5’4”). Maybe this will be the thing to get me going again! Obviously I’ll get interrupted by Thanksgiving, but my family eats pretty close to paleo anyway so I don’t think that will be too derailing, apart from alcohol consumption. But I think I might as well hit the store and get started today!
What is the recipe for the cream cheese pancakes with butter? Thanks!
I use the pancake recipe from here but I leave out the 1 tsp coconut flour.
Do you prepare your eggs ahead of time? I work full time and have a hard time with meal prep… Do you have any posts talking about that? Thank you. God bless you for being an inspiration for many of us!!
I do prepare my meals the night before because I work full time as well. I make devilled eggs or egg salad for lunch. I cook a cheese omelette and put it in a microwavable container to have for my breakfast at work. Thanks for the questions!
Never heard of the egg fast, but it like it. I’ll try it and let you know!
Good luck and do let me know how it goes. :-)
Hi! I was super curious…been on low-zero carb lifestyle for the last 1.5 years(had weightloss surgery) and had reintroduced carbs these past three weeks to try and maintain my weight. I am now officially up 9lbs and craving carbs like a maniac!! Do you think the egg fast would help break the carb craving cycle?
Yes, I do. This is a real back to basics ultra low carb regime. When you are finished the egg fast be sure to introduce new foods slowly so that you can see what your ‘issue’ foods are. Thanks for the question and I wish you luck!
I am trying this and supplementing with a regular keto diet when i get sick of the eggs. I am only eating 3 to 4 eggs once a day. I will post results
ok, best of luck to you!
Hi, I have a few questions:
1. I been on LCHF for just over a month and I am picking up, amidst following a low calorie and low carb plan as well, do you think this kick start will work?
2. I have been out of ketosis for two days now, I am eating the same more or less, however I have been taking digestive enzymes…could this be the reason?
3. will my body not miss the veg ? or salad
4. lastly, will the weight gain and loss normalise…or would I have to fast every week for 3 days forf my life?
Thanks for the blog its super insightful
(1)The egg fast has worked for a lot of people who were stuck. It’s only a few days so worth a shot! (2)I know nothing about digestive enzymes but I suppose it’s something to look at if you are having trouble staying in ketosis. (3) No your body will be fine for a few days without veggies. (4) If you do it correctly, some people only come back to the egg fast when they need to break a stall again. It teaches you what you might be doing wrong in your normal lchf regime. Most people are eating too much protein or they are adding in too many processed items just because they are low carb or zero carb. Thanks for visiting and your great questions!
Thanks, I googled bacon grease and it 100% fat.
Oh wow, I would have expected some protein. So that gives another option then. Thanks for reporting back!
Can you eat more than eight eggs a day? Can use bacon grease to cook eggs instead of butter? Can you have more fat then 7 tbls and finally what is the total carb count you are suppose to have?
Yes, you can eat more than 8 eggs, you can have up to 12. I was never able to eat more than 6. The ratio is 1 tbsp fat per egg, so if want more than 7 tbsp fat, then you eat more eggs. Not sure about the bacon grease, because I don’t know if bacon grease is 100% fat like butter and coconut oil are. It is not about the total carb count, it’s about maintaining the ratio of 1 egg to 1 tbsp fat. Percentage wise it will be about 5% carbs. Hope that helps!
So if i have 2 16 oz bpc first thing in the morning with 2 tbl spoons of butter then i have 6 eggs thru the day do i leave out sum butter or mayo cause of the 2 in my bpc.i must have a broken scale been on egg fast last week and back on for the next 3 to 5 days maybe i need to exercise more i will throw my scale thru the window if things dont change i know at 56 my weight loss slows.
Yes, it does have to be an equal amount by the end of the day. So if you have 2 tbsp fat in your BPC, then somewhere in your day you need 2 eggs without fat to go with that. Hope that makes sense!
Yes it does thanx so does the 2 tbl spoons of mct oil with my bpc mean even less butter and mayo in my eggs?maybe this is why im not losing much?
That is correct, those 2 tbsp of MCT count as a fat and you need to either have 2 extra eggs in the day, or take away 2 tbsp fat somewhere. You need to end the day with 1 tbsp fat to 1 egg ratio.
To make the egg fast easier, I find it helps to add some homemade mayo into the mix, made only with extra virgin oils and sweetned with stevia / xylitol.
I love home made mayo too. I do try to make it as often as possible.
I am wondering why butter must be consumed with the egg? I eat hard boiled eggs but usually by themselves. I make my own mayo because i don’t use soy anything. so i don’t always have it on hand to mash the eggs in.. do you know if there is a reason for this?
Mayo and coconut oil are just fine as well. A lot of people like the grass fed butter because of the omega 3’s in it.
Thanks so much for posting this and being transparent about your results! I’ve been stuck in a stall ever since I was on steroids this spring for my allergies. Was desperate enough to contemplate a fat fast, but this sounds more doable! You’ve inspired me to try it out – thanks!!!
Thanks for stopping by! I am familiar with your blog and have received much inspiration from it, so very happy to send some inspiration your way! Good luck with the egg fast, I actually enjoy it very much but find about 4 days is my max! :-)