How to Transition from Egg Fast back to LCHF

transition from egg fastHow to Transition from Egg Fast back to 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 3000 members at the time of writing this, I have seen a lot of successes and failures in the transition from egg fast to lchf.

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

Either way, I think there is a right way and a wrong way to transition from egg fast to 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. If you are looking at the egg fast, it is likely because you have been following a low carb plan for awhile, lost weight in the beginning and now the scale has not budged in weeks or 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 LCHF.  You bring all those back in on Day one of your transition, then we can’t help you!

As you know all egg fast meals and snacks involve eggs, butter and 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 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 weight 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 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.

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.

If you gained weight or stayed the same, stay on the transition 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 LCHF right off the bat.  On Day one of transition, if you eat bacon and eggs for breakfast, BPC with heavy cream and make your self a low carb cheesecake and eat all the other LCHF 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, come on by to our Egg Fast group on Facebook.

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86 Responses to How to Transition from Egg Fast back to LCHF

  1. Marcia says:

    thanks for you advice, it answered alot of questions i had about why i was gaining weight back on transition.

  2. Randy Puaatuua says:

    I was blessed with a love for eggs so the 5 days of fast went relatively easy but I had very bad headaches. After transition day 1 of a new protein (g beef) it cleared. In 5 days I’m down 8.8lbs and 2 days transition later, down another .40 lbs. 7 day total 9.2lbs. I was strict to the rules and weighed everything but the eggs. Transition was clean like you suggested, no veggies for me at all. Meals are mostly plain, didn’t need the special recipes but thankful they are there as reference. Amazing results, I’ll cycle this often for sure.

  3. Shoni says:


    Will egg fast be effective if I’m only eating 4 eggs / day ? I interval fast til midday then 2 boiled eggs for lunch and 2 egg Parmesan and basil omelette for dinner

    Also any good frittata recipes for egg fast , ?

    • KetoWoman says:

      Well you will likely lose weight but you are also going to lose muscle because that just isn’t enough protein with only 4 eggs, that is why there is a 6 egg minimum. Also don’t forget the fats! 1 tbsp per egg. How about trying to eat 3 eggs at lunch and 3 at dinner? Any recipe can only contain the eggs, fats, and some cheese so your frittatta would only have those plus maybe a small amount of herbs.

  4. karon says:

    Thank you so much for the advice on your website. All my life I have had problems losing weight. I am losing weight with the EF diet and getting ready to transition back to low card eating. I am so glad I found your site. Thank you again for all your help!

  5. Debby Gokey Konecny says:

    So…I’m new to EF and am wondering … do I add the 2 fats used in my BPC to the EF tracker (in the “1T butter for every egg” section) then eliminate that fat when actually eating my next egg meal? (Hoping I’m making my question clear enuf to understand 😜) And does the plan allow for more than 1 BPC per day?

    • KetoWoman says:

      Yes! That is exactly correct! You can have as many BPC’s as you like as long as you count the fats and match them up with some eggs someplace.

  6. This is very helpful. Found you through IBIH. Beginning EF tomorrow and will follow the transition plan after 5 days. Will let you know how it goes. Thanks for all of your hard work!

  7. Robin says:

    I need to lose 50 pounds in 11 weeks is this possible if I cycle on and off the egg fast weekly?

    • KetoWoman says:

      wow! That is very aggressive and I have to say probably not likely. The egg fast is not a crash diet, it’s really just a reset for people already doing keto. I wish you luck!

  8. Tammy L says:

    Question: When you refer to “cheese” does that term apply to cream cheese or just cheese. I see posts that state no more than 4 oz a day but the egg fast has both cheese and cream cheese. Can you clarify? Thanks

    • KetoWoman says:

      Cheese for the purpose of the egg fast includes cream cheese and all ‘real’ cheese, meaning no cheeze whiz or velveeta type cheeses.

  9. Tiffany Brcic says:

    Hi, first off thank you so much for your information. I did the egg fast for 5 days and lost weight! I’m wondering how long can I safely stay on the egg fast? I would like to do it long term.

  10. Shalee says:

    I am transition like suggested but is it normal to get very sick when doing so? I haven’t been able to leave my restroom since dinner and all I had was a pork burger with cheese

  11. Stel says:

    Hi, I was wondering if anyone has tried to go on an egg fast after following the Slow Carb Diet and if they had any results from it all.
    Given as it is a low carb but not high fat diet which has stalled for me for a few weeks now. Thanks in advance 🙂

    • KetoWoman says:

      I am not familiar with slow carb, so hopefully someone who has tried it will see this and give an answer.

  12. Sara says:

    Hi, I am egg fasting and this isn’t super relevant, but what are those things on the left side of the picture at the top of this page? They look delicious but I have no idea what they might be! Thank you 🙂

  13. Matthew Tatom says:

    I just started the lchf life style 2 days ago and was told that 5 day egg fast with kick me into ketosis fast. I am 42 with diabetes and weigh 290lb. My goal is 225. I walk 3 miles a day, have been for months now, and work out on a weight machine every morning. I am new to this and fear I am doing this wrong.

    • KetoWoman says:

      It WILL kick you into ketosis pretty fast but you may suffer from some keto flu. So just be prepared for that!

  14. Kathy says:

    In transition, would you be ok to eat no carbs without the BPC or eggs? I’ll be on vacation and the food simply won’t be available to me. Please assist. Thank you.

    • KetoWoman says:

      No carbs would mean meat only then. Is that what you mean? If so, it’s way better than carbs but might not be easy to do on vacation.

  15. TJ says:

    Hello. I just came across your page and decided to try the Egg Fast. I ate 10 eggs with fat on the first day and lost 1lb. I ate only 6 eggs with fat the second day and didn’t lose at all. I actually gained 6 ounces. Is this normal? Maybe I did not eat enough eggs on day 2?

    • KetoWoman says:

      We had a big discussion about this in the EF group the other day. It seems that people lose better with 8 or more eggs/fats. You need that protein!

  16. BETH says:

    I’ve been on a very low fat, very restricted calorie diet, but would like to lose weight faster and break my stall, and then switch back to my restricted fat and calorie diet eventually. I know I’ll get the keto flu, which I can do, having had been on a low-carb diet before. Do you think that the egg fast diet could still work for me, even though I haven’t done low carb prior to this, to expedite weight loss and break my plateau?

    • KetoWoman says:

      No it likely will not work for you. If you have been very low calorie and low fat, you will likely gain weight as your body tries to figure out what is going on. Sorry to give you that bad news! We have had many people in the facebook group try to do this and then they get upset because it doesn’t work. It really is a stall breaker that works best for people who are Low carb and high fat.

    • Leo Owens says:

      Shouldn’t be eating low fat.

  17. c says:

    can you drink decafe tea?

  18. Danielle says:

    Hi there,

    I want to find out , I am on day 2 of the Egg Fast. I have not been eating according to the LCHF prior to the fast.
    I want to go back onto the LCHF lifestyle after the fast. Should I continue the Egg Fast or rather just eat according to the LCHF?

    • KetoWoman says:

      You can do either. The egg fast is an extreme form of LCHF and used for busting through a plateau. Some people will feel very sick on the EF because they are not already used to eating low carb, high fat. So it is really up to you and how you are feeling.

  19. Pariss says:

    Thank you for sharing your experience and advice. I’m currently day 3 of my first egg fast after following the keto way of eating for 3 months. I’ve now planned to follow your suggestions for the transition back to LCHF. Lost 3.5lbs so far, hoping I’ll keep that off.


    Thank you for all your wonderful tips. This is my fourth day and this morning I weighed myself and was down 5 lbs. Worked great for me. I hope others will find success as well!

  21. Bronwyn says:

    Is it 1/2 cup cooked or raw vegetable?

    I love spinach cooked in bacon fat, but not sure if it’s 1/2 cup raw or 1/2 cup after cooking…?

    • KetoWoman says:

      There’s no hard and fast rule, what you are trying to do is add things back slowly so you don’t gain back from all your hard work! The spinach in bacon fat sounds great! Just have a small amount and see how it goes.

  22. Marion says:

    I did not find the egg fast at all helpful. I was stalled for 13 months. What did work, brilliantly was a low carb 5g and low protein 54g calculated on lean body weight. Eggs can be included in the 54g but not necessarily.

  23. Laurie says:

    I’m preparing to do an egg fast starting next week – making my meal plan and researching prior to since I’ve never done one before. I keep coming back to your website when I have questions, because you have a lot to offer from experience. Plus you have wonderful recipes! =)

    Upon reading this article, when I got down to “So maybe try adding proteins first, then gradually add a bit of veggies to see where your carb threshold is.” this sparked an old question of mine. I’m new to the Keto scene and have been studying it for a couple of months now. One thing that has always confused me is how one finds their optimal protein and carb levels. In order to use your suggestion, how do I figure out a good protein level to start (end) with in order to find my carb sweet spot?

    Thanks much for all the work you put into your site!

  24. Susan Jeffery says:

    When transitions off egg fast, do you still continue with the same amount of fats

    • KetoWoman says:

      Yes, for the first couple days and then gradually taper it down. The egg fast is 85% fat and so the idea is to gradually get to the ratio where you are still losing. Some people might find that they have to maintain the 85/10/5 ratio and some may need to be way less fat than that.

  25. Sam says:

    Hello keto woman. Than you for taking the time to respond to people’s question and providing the information. It’s very kind of you. I am on day 2 of the egg fast and this information about transitioning back has helped a lot. I don’t think my morale could take the beating of gaining the weight back. Thank you!

  26. Desola says:

    Can I do ACV in d morning while on egg fast?

    • KetoWoman says:

      I’m not really sure. I guess you could try it and see if it works for you? Or just follow the Egg Fast to the letter for a few days and then add it back in, that’s what is recommended. Either way, best of luck!

    • TeeA says:

      ACV really helped calm my tummy down during my first egg fast and I lost a lot more. This is my 2nd EF I didn’t do ACV this time and I didn’t lose as much. This may or may not be related to ACV

  27. Karen says:

    I don’t like cheese. Would an avocado substitute work? What would you recommend?

    • KetoWoman says:

      Cheese is optional and most people do better without it. There is no need to substitute anything for cheese since it’s optional, plus avocado isn’t on the egg fast. Good luck!

  28. kc says:

    Please I am on LCHF, my question is do I have to fry my eggs without. Spices? During egg fast And must the eggs be fried why not boiled instead?

    • KetoWoman says:

      There are so many ways to eat eggs, of course you can have them boiled! Fried, boiled, scrambled, poached, baked. You name it! A little spice and/or hot sauce is just fine too.

  29. Amy says:

    Definitely struggling on Day 5 and trying to decide what to do this weekend so I can enjoy some of my HFLC without undoing the work I’ve done this week. If I can make it through today and tonight…I can make it through anything lol. My boyfriend jokingly asked if I want eggs for breakfast tomorrow…I laughed and said yes…WANT THEM, no…but I will still have them!

  30. Amber says:

    I guess the main thing that is confusing to me is your website and other egg fasts explanations say not to have dairy or specifically heavy cream yet we are eating cheese with almost every meal. What is the difference?

    • KetoWoman says:

      Most people actually don’t eat cheese at every meal, in the Egg Fast FB group we recommend eating only enough to keep the plan interesting and never more than 4 ounces in a day. We don’t like HWC because it’s a known staller for many people. Why not give it a try, people are free to do as they please and eat whatever they think will work. I was amazed at how much better my life was after HWC! Your mileage will vary. Good luck!

  31. Linda says:

    Hi there!

    I am on day 4 of the Egg Fast and have broken the stall and lost 3 lbs
    and even though the stall has been broken, I plan on staying on the
    EF for another week.
    I have to admit that the thought of going back to low carb slowly is a little scary.
    I have about 15 lbs to reach goal and I see my primary doctor
    Feb 20th and told him I would be at goal by then.
    Currently I weigh 165 and goal is 150.
    My question for you is… If I do the EF 5 days a week and lchf on wknds following your recommendations for you think I will reach my goal by Feb 20th?

    Thank you in advance for any advice you give! Love your site!!

    • KetoWoman says:

      Congrats on your weight loss so far! You know I can’t promise you that you will be at goal because everyone’s body is different. But I would say if you avoid nuts and dairy and keep your food very clean both on EF days as well as transition days, it is certainly doable and you have a great chance! Good luck!

  32. Susan says:

    Loving this so far thanks for the info
    So I plan to stay in till Friday as that will be day 8.
    With the weekend we have a dinner on Saturday which will be great for transition day and
    Sunday & Monday parties during the day.
    My question is on day 2 & 3 of transition can I have lunch as a different protein and eggs fast foods for breakfast snack and dinner?
    Thanks again

    • KetoWoman says:

      Yes, it doesn’t have to be the dinner meal, you can do add a new protein at lunch. Just introduce new foods slowly.

      • Rick says:

        So when you say add a new protein at lunch or dinner do you mean with the eggs you would normally eat on egg fast?Like have some chicken,steak,fish,bacon because ive been on egg fast for 5 days and not sure if 6 or 7 eggs a day could be bad for me?

        • KetoWoman says:

          No, the eggs are not bad for you. So for the transition one way to start it would be to eat regular egg fast meals at breakfast and lunch. Then at dinner eat a different protein with or without your eggs. All you are trying to do here is to add back your regular LCHF foods one at a time. So if you normally eat 3 eggs at dinner, maybe eat 2 eggs and some steak or chicken.

  33. Kelly H says:

    So if you transition back correctly, you shouldn’t gain ALL the weight back, is that right? Because I’d like to do this once or twice a month, and then take 2 days to ease back in, and eat my regular 1258 cal’s a day after. But I don’t think my morale can take gaining back any weight. I’m only like 15 pounds from my goal weight so I think this would really help 🙂

  34. DianA says:

    i have salad with hardboiled egg and homemade blue cheese Drsg, small chic breast , but how much fat to add

  35. Vera says:

    Hi there was just wondering why I was blocked from ur fb group for sharing SA keto rules and learning from yours…I find it intetesting how we differ and thought u would all be interested to.x

    • KetoWoman says:

      Which group do you mean? Do you mean the Egg Fast group? Links are not allowed there, and I don’t own that group, just an admin there. Maybe let me know exactly which group, and what happened and I’ll look into it.

  36. SS says:

    I am having a similar problem with Fat Fasting.I lose weight on it,but as soon as I start LCHF back I am gaining.Your post made sense but I do not know how to transition since Fat Fast is different from egg fast.

    • KetoWoman says:

      hmmm, I have not done the fat fast so I am not sure. But why don’t you try the same thing? Pick one meal of the day where you eat regular low carb and stay on the Fat Fast for the other 2 meals? Or maybe it doesn’t need a transition like the Egg Fast does?

  37. marlene says:

    Hi. Thanks for that. A question…So are you saying bacon is bad? Or just cream and processed LC food?

    • KetoWoman says:

      Oh no, bacon is not bad. I eat bacon. What I was trying to say is that if you go from the egg fast right back to full on lchf, you will see a weight gain. In fact one of my favorite transition week dinners is bacon crackslaw (see my recipe tab at top of page) Maybe I didn’t word what I was trying to get across correctly, it was this. Add foods back in slowly, not all at once.

  38. Dianna says:

    Thank you so much this site is very helpful

  39. Sylvette says:

    This is great! Thank you so much for the advice. This makes so much sense. Makes it even easier to transition.

  40. Debbie says:

    This really helps! Thanks!

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