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!

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

  1. hey.. I totally buy your point on not jumping from egg fast to normal kept all in one go but the issue is I already am in office and I just finished my 3 day egg fast and I thought I can eat normal so didn’t get anything ‘egg’ oriented. now im going out to eat and im so concerned as to what I can eat cz I just lost 8 pounds!! m going frantic!

    1. The problem is that I don’t know what you mean by ‘normal’. Is it keto? Then have a salad with chicken, you can get that in any restaurant. You just want to keep it clean and light.

      1. Newbie on egg fast.. Good day! Is it allowed to drink black coffee with butter and mct oil, tea or Apple cider vinegar while doing this egg fast? If yes, may I ask when is the best time to take those mentioned drinks?

        1. Yes, you can make use of those things. The best time is up to you, especially with the caffeine. I cannot drink coffee after noon because then I don’t get a good asleep, but that is me. So this is really up to you and your needs. Good luck!

  2. I started the ef and first day I’ve lost 3 lbs.i know it’s water weight but at least this is working. And I don’t feel hungry either. Thank you for being so informative. I’ll be letting you know total loss after my 5 day ef.

  3. Thank goodness for the egg fast! After 4 days, I’ve lost 8.5 pounds! I’m having even more success on this fast than the first one, which I did two months ago. I think I’d like to do a 5-day EF once per month until I reach my goal weight, and then again whenever my weight starts to creep up again. Thank you so much for your advice!!

  4. For me I just stick to eggfast breakfast and lunch and then a simple keto dinner. Absolutely you can do 2 meals a day, I am now doing more IF days and find it very easy and effective.

    1. Patti Rothschild

      I got so excited I lost my head there for a few minutes..lol. I got stuck up in the details..now all is well. I am on both sites now THX U !! Sanity and calm have returned, well, at least calm has!! Next week I will do 3 days, week after next 4 days of EF, both with proper transition back..and see how it goes.. I am loving seeing the numbers go down, more down than up.. I will keep your Mom in my prayers. Stay well my friend.

    2. LaRhonda Torrence

      Hi KetoWoman. I did the egg fast for four days and today, I only had two meals today. I had a three egg omelette for breakfast with a slice of mozzarella cheese and a cup of black coffee. Later today, for dinner I had a baked chicken-leg quarter. That’s it. Plain water and sparkling water (made sure the sparkling water has no sodium) During my four days of egg fast, I lost a total of 7 pounds. Wanna make sure I don’t regain any of the weight back. Am I doing this right? Should I go back to the egg fast for four more days to maintain? Thank you so much?

      1. For me the goal is to not have to keep doing egg fast! I prefer to follow the transition days for as long as possible because I think transition menu days are much easier to follow. THis is really something that you can tweak and play with until you find that sweet spot.

    3. I’m new to the egg fast. I’m trying to break a stall. I have been keto for a year. Can I use my keto Collagen powder or keto powdered.collagen coffee creamer

      1. You’ll have to ultimately decide this, but the whole idea of the egg fast is to eliminate all but the bare bones basics, break through the stall, then slowly add things back while figuring out what is stalling your progress. I would encourage you to try it without any extra items that are not on the egg fast.

    4. First of all I want to say I love your site you are very very helpful so ty. Question as of Saturday I am going to start my 5-day transition I already know what to do on day 1 and 2 eggs for both breakfast and lunch, but don’t
      know what I can eat for dinner and the size amount…. then on day 3 to 5 should I still continue having my eggs in the morning and the lunch time and then do a keto meal for dinner for day 3 and 5 do I stop the eggs and if so what kind of breakfast, lunch, and dinner can it be and what would be the size amount I’m really new to this and I do not want to gain weight
      back thank you so much.

      1. for dinner on those first couple days, start with 3-4 ounces of another protein like chicken or salmon. If you are still hungry then you can always eat an egg or more protein. The transition part is very flexible in amounts, the idea is to eat enough to be satisfied. Moving onto day 3, you can slowly cut back on the eggs and fat and have whatever protein you like and some low carb veggies. Just stay very clean in your transition back to keto. Keep in mind that if did the egg fast because your weight loss was stalled then suddenly add back everything you were having before, it will be hard to figure out what it was that was stalling you. So go slow!

  5. Patti Rothschild

    I have just found your site. I started and could not stop reading! Reading your story was as if I had written it myself, down to the knee issues. I will soon be having surgery for that soon and getting on with the getting on..YEAH!.. I am so interested, even excited and motivated with wanting to do the 4 week cycle.. WOW! Two words I haven’t used much lately..I just wanted to say Thank You. Thank you for inspiring others and supporting them-us on our keto journey. I have noticed old post going back yes, and yet still find you here in 2018. I am impressed. My only regret is not finding you on day one! It’s never too late!!

    1. Comments like this is what keeps me going! And thank you for reading the old posts, I do try to at least keep them updated! The reason I have not been able to do new posts is that I am caring for my Mom who has Alzheimers. And as if I didn’t like keto enough already, it is the best diet for dementia prevention as well!
      So you are right, it’s never too late! Thanks for your comment!

  6. Thank you, I will. I was going to end my egg fast today and start transitioning, bit I feel so good, I may extend it another 3 or 4 days. Would a complete 7 days be too long? I only lost 2lbs since last Friday, and feel like I’ve lost more, but was disappointed to only see a 2lb loss that is why I’m wanting to continue a few more days. Maybe thru this Friday making it a complete week. When I do transition, how many calories per day should I stick to on those transition days. I THINK I ALREADY FOUND MY ANSWER ON HOW MANY DAYS TO EF.

  7. I would love to do the egg fast but can you only do it if your stalled I’m on keto and losing a little every couple of weeks will I get the same results as people who do it because they have stalled?

    1. It’s not about that, it’s just very extreme and an act of desperation :-) I would never have done it if I hadn’t been stalled for months. So really up to you, your results might be just fine.

  8. So, no 2 eggs, 2 fat bombs made with coconut oil for a meal, but I can have this on transition day. Also I wanted to know I just finished 5 days of eggs fast, want to transition only 3 days, then do another egg fast 3 to 5 days, is that advisable or should I wait to see if I’m stable with weighloss.

    1. You can certainly try that. I do like the protocol of 5 days EF, then 5 days transition as it seems to lock in the weight loss. But every body is different and 3 days could be fine.

  9. How many Cream Cheese Pancakes can we have in a serving? I apologize if you’ve already answered this question somewhere else.

    1. It’s entirely up to you and your hunger. Eat until you are satisfied but never stuffed. So let’s say you made the cream cheese pancakes with 2 eggs and 2 ounces of cream cheese and ate all of them. That would count as 2 eggs and 2 ounces of cream cheese. You would also need 2 tbsp fat because of the 2 eggs, so either add them at the time or use them later in the day. Remember, you are not counting macros or servings, you are counting eggs and then making sure you maintain a 1 to 1 ratio of 1 fat for every egg.

      1. Would the two tbsp of cream cheese not count as the fat in this dish? Sorry. Happy to have more fat if that’s right! Thank you for everything. The app is brilliant xx

        1. On regular keto that would be correct, but for the purpose of the egg fast, cream cheese counts toward your cheese allowance, not the fat allowance. Also, experience has shown that if you limit your cheese intake to maximum 4 ounces a day (and that includes cream cheese as well as hard cheese) you will have better results. Good luck!

  10. Thank you so much for all this information. I have struggled with my weight for a long time now and have been losing on Keto, but slowly. I needed some motivation. I did a 3 day egg fast and lost 5 pounds and got motivated again. however, I was worried about transitioning back. Not anymore! I decided to do two more days on the egg fast and will transition off per your recommendations. You have this girl a lot of hope and some good motivation to keep going! Thank you.

    1. Carmella charlesworth

      Hi. I’ve just finished day 2 or egg fast, and hoping to get to 5 but this transition thing is terrifying me. I’ve read a lot of info. But I still don’t get what I’m going to eat for the 5 days of transition. I wish I hadn’t started the egg fast now.

      1. If you’re not sure then just eat an egg fast meal for breakfast and lunch and have a different protein at dinner. Basically you are just slowly easing yourself back into regular keto foods.

  11. Thxs for the article!

    Quick question. You had mentioned that possibly heavy cream can stall weight loss. But if you can have butter on the egg fast, why would heavy cream stall? Is it because it’s a different form of dairy?

    1. Butter and heavy cream are a different composition. Butter is 100% fat, cream is not.
      If you get yourself one of those jars that make butter, you put cream in it and shake it until it’s butter. All that stuff that you pour off in the end is no longer in your butter. I hope that made sense.
      People also treat low carb foods like they are a free for all. It’s hard to really go overboard on protein, veggies and butter. But heavy cream? It goes in coffee all day long and then there are the fat bombs. We all love a good fat bomb. But for those that cannot eat just one this can be a real issue. And along with most of this goes sugar free syrups and sweeteners. It’s almost impossible to get past food cravings while using foods like these. These should be once in a blue moon or for a special occasion, make a low carb cheesecake. Not an every single day eat a tray of fat bombs and drink cream all day long.
      Ooops sorry, didn’t mean to climb up on that soap box! It’s just that figuring out that dairy (and for me it was specifically HWC) was keeping me where I was, well that was a very freeing thing.
      Anyways, I am the boss of nobody except my kids. People are going to do what they do, but if they at least remember what I said here sometime in the future when they are about to give up, it will give them one more thing to try.
      haha, you probably weren’t expecting all this! I just feel very passionate about this topic. I hope you have the best day!

  12. I am day 2 of the transition and I am not sure what measurements on the salad should be for tomorrow? If it’s only half a cup of veggies does that mean I should only have lettuce for the salad? I admit I am really missing my veggies

    1. You can actually have a big salad if you want. The reason we say 1/2 cup is that adding veggies after the egg fast sucks up water and the scale goes up. So as long as you understand that it’s just water weight and will come back off in a couple days then go for it! Temporary water weight messes with some people’s heads and they panic and think they have gained fat and the egg fast didn’t work and they get upset.

  13. Hi, I was on the EF for 5 days and lost 7lbs?. I didn’t find this site til today after I broke my egg fast (a day late?). But I’m still so glad I did. The knowledge and info you provide is priceless. Ty so much for talking the time out. There are plenty of people, like myself that do appreciate what your doing. Again ty from the bottom of my heart.

  14. 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.

  15. Hi

    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 , ?

    1. 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.

  16. 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!

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