How to Transition from Egg Fast back to Keto LCHF

How to Transition from Egg Fast back to Keto and LCHF

While the egg fast plan is great for breaking a stall, it seems that people really struggle with how to then carry on with their LCHF plan. 

And they are scared and frustrated about immediate weight gain once they end the egg fast.

I am one of the admins in the Egg Fast Stall Breaker facebook group and with over 3,000 members at the time of writing this (and now we have 42,000!), I have seen a lot of successes and failures in the transition from egg fast back to low carb and keto.

Some people will follow the egg fast for as long as they can, say anywhere from 5 days to about a month. 

Others will cycle back and forth, following the egg fast during the week for example and going back to Keto on the weekends. 

This is how I chose to do it and I recorded 4 weeks of egg fast cycling here.

Pan with eggs and pork

Either way, I think there is a right way and a wrong way to transition from egg fast to Keto or LCHF.

Now remember, everyone is different and I am simply sharing what I have seen in the group as well as my own experience. Your mileage may vary!

One of the things that really helps your mind set with the transition is to treat it like you would an allergy elimination.


What is a Keto Weight Loss Stall?

You are not losing weight or inches.

If you are looking at the egg fast, it is likely because you have been following a low carb or keto plan for awhile, lost weight in the beginning and now the scale has not budged in weeks or even months.

The egg fast takes low carb down to the bare bones basics and eliminates all those things that might have contributed to your stall in the first place.  So once you have done the fast, broken through the stall, it makes sense to be careful and mindful of what you are allowing back into your daily eating. 

Things like dairy (as in heavy cream), certain sweeteners, and certainly any highly processed low carb foods are well known to keep people from losing weight on keto. If you bring all those foods back in on Day one of your transition, then frankly you are going to undo all your hard work!

What to Eat During the Egg Fast Transition Back to Keto

As you know all egg fast meals and snacks involve eggs, fat and maybe some cheese. So here are my suggestions for transition based on what I have seen in the group:

  • First two days (minimum) after egg fast:  Eat regular egg fast breakfast, lunch and snacks. For dinner add a different protein. Note:  I used to recommend veggies on Day 1 of transition and that is up to you. If you have them, have maximum 1/2 cup.
  • Third day and maybe longer: Eat regular egg fast breakfast and snacks. For lunch and dinner have salad or veggies and protein and fat. Keep it light and simple. Again, keep the veggies at 1/2 cup max.
  • For best results, repeat Day 3 for however many days that you did the Egg Fast!
  • Join the Egg Fast transition group so that you can share what you are eating since you can’t do that in the regular group. Other people who have transitioned successfully can help you spot pitfalls and problems.

Why am I now suggesting that you limit vegetables or even eliminate veggies on transition? 

After experimenting on myself and from what others have written in the Egg Fast group, it’s the daily weight fluctuations that seem to drive people to think they have failed. 

I have suggested to people that they don’t weigh every day or if they do they should ignore daily weight fluctuations.

 Of course, that never happens! It is the vegetables that will add that bit of weight while you are transitioning

It is not fat that you will gain, it is simply some water weight and will go away if you stay the course. 

But this weight fluctuation certainly messes with people’s minds. 

So maybe try adding proteins first, then gradually add a bit of veggies to see where your carb threshold is. For myself, I cannot do more than 10 carbs a day. 

That’s almost no veggies and in fact I now aim for zero carbs every day. You might be able to tolerate more carbs but you will have to find that number by experimenting.

Will I Gain Weight Back After the Egg Fast?

If you have weighed yourself at this point, you may had stayed the same weight, lost weight, or even had a small gain. 

If you continued to lose weight, then carry on with the transition by slowly introducing more meats and vegetables.

Egg Fast Transition Meal

If you gained weight or stayed the same, stay on the transition a few days longer. Some people have come to realize that if they want to keep losing weight, the simplicity and lack of ‘extras’  offered by the egg fast transition are what they need to continue to lose and so there is no reason why you cannot cycle on and off indefinitely. 

In fact, I recently followed the egg fast transition for a week and lost another 3 pounds!

The wrong way to do the egg fast is to stay on the egg fast for a few days or even weeks, and then either go back to eating SAD (Standard American Diet) or even full blown Keto right off the bat. 

On Day one of transition, if you eat bacon and eggs for breakfast, AND coffee with heavy cream AND make your self a low carb cheesecake AND eat all the other low carb goodies we love to have, well I hate to tell you this but you’re going to be in for a nasty surprise at the scale!

If you think of this as allergy elimination, and add your favorites back in one day at a time, you will be able to see exactly what stalled you in the first place. 

And at least then you can make an informed decision as to what you allow back in and how much.

I hope this has been helpful and by all means if you need some extra support in this, leave a comment to ask me a question!

How to Transition from Egg Fast to Keto without gaining back the weight!

142 thoughts on “How to Transition from Egg Fast back to Keto LCHF”

  1. Hi!! Thanks for all the great info!! just wondering what your thoughts are about carbquick(keto friendly) baking mix? Or the live smart keto bread(1 carb per slice) I know keto is supposed to be mostly high (healthy) fat and protein with healthy carbs(vegetables) but I’m wondering what your thoughts and advice is when it comes to these “keto friendly” breads or snacks…? I know I really messed up thinking the sugar free and the chips and crackers(keto friendly) would be ok but I definitely feel like they hurt more than helped. Thank you for your time. Sincerely,Jenn

    1. I don’t use those foods myself at all. But I would never judge anyone who does because my own journey started out as low carb and I used whatever it took to get me through! For me this has been an evolution in my eating habits and while I used those sorts of products in the beginning, slowly they lost their taste and appeal to me. These days I’m pretty much carnivore! But I’ve lost well over 100lbs to this point (123!). Treat them as emergency and once in a while items would be my advice if you are not seeing the results you want.

  2. i just finished egg diet and i want to keep losing weight because i didnt reach my goal yet.. i dont follow any specific diet i just dont overeat, do u have any recommendations on how to transition from egg diet, i want to do IF

    1. For doing IF, I would just transition by eating one egg fast meal each day and another low carb regular meal. I honestly don’t know what will happen when you return to your normal way of eating if it’s not a type of low carb. This is a keto/low carb stall breaker so your mileage may vary. As far as not following a specific diet, it never hurts to lower your carb intake. You might find that alone will help you maintain your weight loss.

  3. I am on my last day of a 5 day egg fast. For transition I plan to continue the egg fast breakfast and have protein only for both lunch and dinner for at least 5 days. What do you think about this plan?

  4. I normally drink electrolytes first thing in the morning (2 T lemon, 1/4 tsp pink salt, 1 c water), is it ok to continue drinking this on an egg fast?

    1. I personally think it’s a good idea to keep up your electrolytes during any type of fast. I don’t see this making a difference in the results, but some who follow strict egg fast might have an issue with it.

  5. Hello again I was wondering as my day 1 transition. I did the eggfast waffles for breakfast and for dinner i had 1/2 cup of salad with one scrambled eggs and 2-3 ounce of shredded chicken and one slice of american cheese cut. and nothing else! is that a good start? Im trying to figure out what to have. and im full as well after eating it and drinking a lot of water. I also drink green tea once a day after dinner.
    hope you respond! thanks for this!!

  6. Hello. i did 4 day egg fast and lost about 5 pounds i want to transition back to keto. but im a bit confused on how to continue it without gaining any weight. How did your transition days go ?
    like what on day 1-4 what did you eat to lose more weight. i dont want to gain back the weight i lost as im doing so well. trying to get back into keto again. and can i do Egg fast again as a monthly thing too? thanks!

    1. Your weight WILL fluctuate up and down as soon as you start adding in veggies and any other foods with carbs but it is not fat, it is just water weight. You just have to expect that this will happen, and not panic! Because if you follow the 2 egg fast meals and 1 clean keto meal guideline then within a few days your weight will stabilize. It takes an awful lot of extra calories to gain an actual pound of fat, so just keep that in mind. And yes, absolutely, you can do the egg fast from time to time or even monthly, think of it as a keto tool in your toolbox.

  7. IF stands for Intermittent Fasting. Many keto people do that and what it looks like is 12-16 hours of fasting and an eating window of 6-12 hours. Most people will sleep through their fasting time and that makes it more doable. So in other words, first meal could be at noon and another meal at 6 or 7, then no eating again until noon the next day.

  8. Hello, today is day 5 of my egg fast, planning on transitioning 3-5 days. I do IF and omad how do you recommend me to have my meals and how many eggs and fats? Also no veggies to very little veggies with protein? Thanks

    1. The transition suggestions are not rules, they are just guidelines. There is no requirement for minimum number of eggs and fat. The #1 most important thing about transition is that you add things back to your keto plan slowly over time. Remember, the true goal of egg fast is not weight loss (that’s a nice bonus), it is to find out what causes your weight loss to stall. If you are doing IF or OMAD, simply eat as clean as possible for those 3-5 days during your 1-2 meals using whatever amount of eggs you want. The veggies are a personal choice. Most people add them back and don’t understand how much water veggies hold. Their weight goes up a pound and they think it is fat and they become distressed, but it is simply water and will come back off if they stay the course. So if you can handle these ups and downs add back veggies. If not, then don’t or stick to very small amounts and gradually increase them.

  9. Hi! I yesterday I finished ten days EF. Today is day one transition. I. The FB transition group I am in, they suggest to cut the fat in half. One egg to 1/2 T fat. (I like your way better :) since discipline and breaking the stall (which I did) are my goals, I don’t want to mess this up.

    So, my question is what is the difference as I go forward, 1 fat/egg vs 1/2 fat/egg? Thanks! I made several of your recipes! The egg puffs are awesome!

    1. Hi Sue, congrats on finishing 10 days! You know, the transition part of the fast is very experimental and it’s really up to you! I like that the fat keeps you full as you add other foods. Really the most important thing is to to add back non egg fast foods slowly and take note of those that seem to trigger cravings. For me it was dairy and sweeteners, those are kind of a rare thing for me now. Good luck!

      1. Thanks! I was sitting here hungry, after my lunch thinking about the issue. I might try a halfway point between the two for my first few days of transition, then for the last week try the half tablespoon. I do not plan to add “veggies” til day 5. It is going to be spinach sautéed in bacon grease with the bacon and fresh parm added. (With a small portion of garlic and onion.) One of my families favs. It will still be a small portion, since carbs go up when it is cooked due to shrinkage of spinach (per cup. Mentioned in case anyone is wondering.)

        The last severL days of my EF, I spent a lot time thinking about transition.

        I too have to watch the sweetness and HWC. Terrible habit of too much BPC!

        Looming forward to your emails with recipes!

        1. That sounds like a great compromise! And I’m thrilled that you are taking the transition so seriously. I truly believe the battle is won or lost there. And just so you know, I lost a few times before I got it right!

          Thanks for joining my list! I’ll be sharing new recipes and other news bi-weekly!

  10. Hi
    When doing the Egg Fast transition, how many eggs should I eat on the first 2 days after the EF and the next 3 days when I’m having veggies and proteins for 2 meals? Also, if doing IF, how would that change? Thanks! (So glad you’re here – you’ve really helped me on this new journey!

    1. This would be more about eating to your level of hunger rather than a certain number of eggs. Especially since it sounds like you are also doing IF. On the egg fast and going forward in your regular keto, eat until comfortable but never stuffed. On the IF transition, you could do one meal as egg fast meal (to your hunger) and then another meal as clean keto.

      1. Thanks – that helps, especially when I read you suggested 1400 calories was your tipping point. No way was that going to happen with 6 eggs!

  11. Hi,
    Just finished 3 day egg fast did well lost 3 lbs and 1 1/2 inches on my waist.messed up on transition did eggs on day one and second day I had homemade fried pork very fatty but so good ,only meal that day was not hungry till late following day, so far no wait gain.
    I feel great lots of energy don’t know why but I do. Thanks for all your help love your site!

    1. yes you can but you’ll have to keep in mind it’s a very extreme form of keto and you’ll need to be sure to keep up your electrolytes! But it does get you into ketosis quickly and you can start keto off on the right foot.

  12. I know we need to eat 6+ eggs a day. My question is…..can I Space these eggs out however I wish? Like….maybe two hours apart….or one…..randomly throughout the day? Or do I have to wait three hours min. Each time.

    1. You can have them whenever you like! Some have one meal a day (OMAD) and eat them all in one sitting, or IF (intermittent fasting) and eat them between 2 meals while others eat their eggs and fats all day long.

      1. Sheila J Donnelly

        I did the egg fast for 3 days, and after 2 days I had diarrhea for 24 hours. I’m not sure why, but I was thinking of just doing the slow transition now. I lost no weight, despite following the fast religiously. Please help!

        1. wow I’m sorry to hear that! The only thing I can think of is MCT oil and coconut oil, both those things have a laxative effect if you are not used to them. Personally I cannot tolerate much of either of those things so that’s the first thing to look at.

  13. I was just curious, other than a sudden weight gain what are the other side effects or effects one should expect if they go back to straight basic keto?

    1. The egg fast is extreme Keto, almost like a fat fast. I had no ill effects from going straight back to keto and I wouldn’t have really expected any. The other way yes, going from keto to egg fast can mess with your electrolytes and you can get some keto flu symptoms for sure.

    1. Many people follow OMAD or IF during the egg fast as well as after. You can fit this to whatever eating schedule you are using. The main point is to clean up the carb creep and restrict the common stalling foods.

  14. Man you are a God send! This is day 5 of my EF and this is just the information I needed to hear. I had questions, but through other inquisitive ladies, I’ve gotten the answers + things I needed to know,but didn’t know to ask them. You rock girlie! Well, one other thing I didn’t see, it might be there, kinda embarrassing, what can be helpful during transitioning with ….ummm, not being regular? Thanks

    1. hmmm, well I have not had an issue with this, the high fat of the egg fast seems to make me go, ahem. :-) However, there is this tea called Smooth Move tea and you can get it at most drug stores as well as on Amazon! It works very well!

  15. Gloria W Williams

    Man you are a God send! This is day 5 of my EF and this is just the information I needed to hear. I had questions, but through other inquisitive ladies, I’ve gotten the answers + things I needed to know,but didn’t know to ask them. You rock girlie!

  16. I’ve been following the keto plan since Feb and have lost 20 lbs. I’ve been stuck there for about a month so I tried the egg fast for the last three days to see if it’d kick start the weight loss again. I’ve only lost 2lbs and I followed your plan almost exactly except made sure that my egg to fat ratios were correct everyday. Could I have done something wrong?

    1. Do you lose 2 lbs in 3 days doing regular Keto? If so, stick with that! The Egg fast is not supposed to be a crash diet, it’s supposed to help people break through their stall. Use it to figure out what changes you need to make in your every day keto plan to keep your weight loss moving forward. 20 lbs since February on Keto is great, that is not a stall! Sometimes your body needs a break from weight loss. I would continue with Keto and watch for hidden carbs, that is the thing that gets most people. For me it was heavy cream in my coffee and packets of sweeteners. Both those things are full of hidden carbs. So short answer, you did nothing wrong, you are doing great and keep moving forward!

      1. michelle maureen bleicher

        How can something have ‘hidden carbs’ when the labels and scanning my foods say otherwise.?

        1. haha, and there is the issue! Legally, the food people can label something as zero carbs if a serving has under half carb. Then we come along and think it’s zero carbs and have it all day long not realizing that all those items with .2 and .3 and .49 carbs are adding up. Make sense?

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