My Keto Egg Fast Diet RESULTS!


Keto Egg Fast Diet Results

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?

Plate of Eggs and Heart Shaped Butter pats

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

Keto Egg Fast Coffee - So easy and delicious way to start your keto morning!

  • 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 4Low 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 Fast Diet Results 3 years later!

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!)

Egg fast diet results


Egg fast weight loss

332 thoughts on “My Keto Egg Fast Diet RESULTS!”

  1. Dear Ketowoman,
    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!

    1. 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!

  2. 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. :)

    1. 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!

  3. 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.

    1. 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!

        1. 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.

  4. 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?

  5. 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?

    1. 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.

      1. 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.

      1. 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. ?

        1. 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!

  6. 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!

  7. 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?

    1. 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.

          1. 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!!

          2. 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.

  8. 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

    1. 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!

  9. Sparkle Physique

    I hate Mayo, what can I substitute with to put in my eggs or is it okay to just have the eggs only

    1. Eggs only is not the Egg Fast, it’s some other diet. The fats keep you full. Use butter or coconut oil instead!

  10. 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.

  11. 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!

    1. 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.

  12. 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.

    1. 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!

  13. can I drink home made chicken stock on the fat fast? I just boil the chickens without adding any vegetables or anything else.

  14. Hey.
    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.

    1. 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!

  15. Hi I was wondering can I add anything to the eggs besides cheese like onions and green peppers on this fast?

      1. 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.

        1. 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!

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