Egg Fast Diet Menu Plan (Low Carb & Keto) and FAQs

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Ok, so I’m finally posting the Egg Fast Diet menu plan!  For those of you who are just catching up, I did a 5 day egg fast diet to break through a stall and get back on track with my weight loss on a keto/lchf diet.  My final results were that I lost 7.4 lbs during the five days (and felt great!), then gained back .5 over the 2 days I was off the diet (typical.)

I plan to do another three days starting Monday to see if I’ll lose again or if it was a one time thing.  I’ll continue to post my results daily on the

IBIH Facebook page

and

Instagram

.

If you’re interested in trying the Egg Fast Diet and want more details about what it is, how it works, etc., you can check out my post about it

here

.  Basically on an egg fast you are consuming eggs, butter (or other pure and healthy fat like olive oil or coconut oil), and cheese, with a few exceptions for low carb condiments like hot sauce, mustard, etc.  The egg fast ratio is to eat 1 Tbsp fat for each egg consumed and

up to

1 oz cheese for each egg consumed. (Scroll down to go directly to the plan.)

Before I go any further I should make it clear that I am not a doctor, nurse, or even a nutritionist.  This is just me telling you what I’ve done, what the results were, and what my opinions are regarding the egg fast diet and why it works for many people.  It may or not be for you – and only you can make that decision.  If you have previously existing health conditions, it’s probably wise to consult with your doctor before undertaking an extremely low carb plan like this one.  If you start and are really feeling poorly – don’t ignore any danger signs or red flags – stop immediately.  It’s not worth risking your life over – if your body doesn’t respond well to this, I’m sure there are other things that will work for you – keep experimenting until you find “your” thing.

So I did some additional research this week to try and figure out why this diet works, and found an

interesting article on the importance of Choline in liver function

over on The Daily Lipid.  It seems that egg yolks are extremely high in Choline, which as it turns out is critical to our liver being able to metabolize fat.  In fact, when Choline is deficient (as it is in much of the modern US population), it can lead to Non Alcoholic Fatty Liver Disease – this means your poor, fat, lazy liver can’t even handle it’s own business – let alone helping rid the rest of your body of excess fat!

Also important to helping your liver metabolize fat are Casein (present in cheese and other dairy products) and an amino acid called Methionine.  Guess what food has the highest amount of methionine in it?  Egg whites!  So between the massive amounts of Choline in the yolks, and the bounty of Methionine in the whites, eggs are pretty much the perfect liver food – add some Casein in the form of cheese, and you’re in business!  And by the way, this trifecta of liver superstars are pretty much cancelled out in the presence of excess glucose from food or alcohol – which an egg fast also eliminates.  Genius.

So there it is.  My theory on one reason the Egg Fast Diet works so well is that it gives your liver everything it needs (and cuts out everything it doesn’t) to get it’s butt in gear and start cleaning house!  So whether you plan to undertake an egg fast or not, if you’re having trouble losing weight – especially on a ketogenic low carb diet, then you should seriously consider adding a few eggs per day to your eating plan!

Lastly, based on my anecdotal research, it seems that the people who continue to eat 2 meals of eggs the first couple of days off the plan have the best success at not gaining any weight back.  For that reason, I recommend eggs for breakfast and lunch on the 2 days off plan while you’re transitioning back to a regular keto diet.

Ok, so this plan is not the only way to go about the egg fast diet – it’s just one suggestion as to how you might structure your week. There are 5 days on the plan and two days of transition to come off the plan – hopefully without gaining all the weight back.  Here are a few notes on why I put this egg fast menu plan together the way I did:

I know that if you’ve been following IBIH and have seen the yummy egg fast recipes I’ve been posting lately, that you’re thinking “bring on the

snickerdoodle crepes

and

fettuccini alfredo

” on Day One! NO.

The first and second day of the plan are when you will be most likely able to tolerate eggs in their basic form.  By day 3 you will be getting sick of them, by day 4 you will probably eat less simply because the idea of eating another egg makes you want to hurl, by day 5 you will wish no chicken on the planet would ever lay another egg EVER, and I can pretty much guarantee that you will be seriously miffed at eggs in general, yourself for ever thinking an egg fast was a good idea, probably me for suggesting it, and every poor, pathetic soul who crosses your path.  (Or maybe that was just me.)

Seriously though, you need to trust that by Day 3 you’ll be looking forward to eating at least one meal a day that doesn’t feel like eggs.  We’re saving the best til last – you’re going to need it to get through this if you’re doing all five days.

Now if you’re only doing 3 days, feel free to skip day 1 and 2 and start on Day 3 of the plan.  Or mix and match days to your own preference – just don’t say I didn’t warn you, and be sure not to overeat the cheese or skimp on the butter/mayo/other fats. Remember 1 egg – 1 Tbsp fat – UP TO (but I recommend less) 1 oz cheese per egg.

FREQUENTLY ASKED QUESTIONS

Where can I go for support and help while on the egg fast diet?

In addition to posting questions and your progress here in the comments, you can also

join

the

IBIH Community Forum

and head over to the

Egg Fast Forum

to meet others who are doing the egg fast and coordinate weekly challenges, etc.

I like the menu for Day 4, can I just eat that all five days?

Sure, go nuts.

Can I have heavy whipping cream (HWC) on the egg fast diet?

No. This plan doesn’t use heavy whipping cream. If you want to risk it and can’t stand to drink your coffee any other way, then go ahead and try it – if you’re not losing weight, the first thing to go should be the HWC and see if that makes a difference. If you do it with HWC and lose a bunch of weight, please let us know in the comments so others will know it’s possible.

Can I drink alcohol on this egg fast plan?

No. Alcohol impedes liver function and you need your liver focused on metabolizing your fat – otherwise what’s the point of putting yourself through this?

Why Bulletproof Coffee (BPC) and what is it?

Bulletproof coffee is coffee made with

MCT oil

(or coconut oil), and grassfed unsalted butter. It has thermogenic (fat burning) properties, and gives you ridiculous amounts of energy. Plus it tastes amazing.

To make it:

Combine 6-8 ounces of coffee with 1 Tbsp unsalted butter (I use Kerrygold), and 1 Tbsp of MCT oil (coconut oil works if you can’t get MCT oil). You can also add sugar free sweetener – I make Mr. Hungry’s with Splenda (he prefers it) and cinnamon – it’s yummy.

The key to good BPC is that you emulsify it. I use this

battery-powered, hand-held frother thingy

and it works great. Others make it in a

magic bullet

or blender and blend for 20 seconds or so. You can’t just stir it in with a spoon or you’ll have a gross oil slick on top. Ewww.

Try bulletproof – you’ll never want to go back to heavy cream again – or at least we didn’t!

Do I need to be in ketosis already to do the egg fast diet?

No, but it will be easier if you are – the detox symptoms of getting into ketosis can be rough already on first timers – doing something as extremely low carb as the egg fast right off the bat will be much harder. I recommend easing into it with my

3 Day Keto Kickstart Plan

if you’re a complete newbie to any low carb plan. If you’re really desperate to get started on the egg fast though – go ahead and give it a shot, you’ve been warned.

What should I drink while on the egg fast diet?

Water – and lots of it! Aim for

at least

100 ounces per day.

Can I drink diet soda or other calorie free drinks on the egg fast diet?

Diet soda is inherently unhealthy for you.  However, I did have a few Diet Cokes while on the plan.  It helped clear my palate and made me not want to kill myself when we were at people’s homes and everyone else was eating and drinking things I wished I was having.  Limit it to special occasions though if possible.  If it makes the difference between staying on the plan or giving up – a diet soda won’t kill you.  I also had some sweetener free sparkling water while on the plan, which helped break the monotony.  Make sure you’re getting most of your liquid from regular water though and avoid the diet sodas if you can.

Should I take vitamins or supplements on the egg fast diet plan?

If you’re already taking vitamins or supplements, continue as long as they are mostly sugar free. Don’t stop taking any medications! If you aren’t already supplementing with

magnesium

and potassium (

lite salt

added to your food works best), then you should start. Be sure to get plenty of sodium as well. These three things will help you avoid getting cramps, headaches, and help regulate your fluids to avoid lightheadedness, heart palpitations, etc. as you release any retained water (which you should be drinking A LOT of) during the fast.

But what about fiber? How will I stay “regular?”

Magnesium is a mild laxative and will help with this if you’re supplementing (as you should be.) In addition, because you are eating so much fat, it should keep things running smoothly. Bulletproof coffee is your friend.

Is any cheese ok on this egg fast diet plan?

Any full fat, less than 1g net carb per ounce type of cheese should be ok. (cream cheese, mascarpone, cheddar, mozzarella, brie, monterrey jack, etc.)

I’m dairy free, can I still do the egg fast diet plan?

Yes – but most of my egg fast recipes will not work for you.  You’ll have to stick to eggs and another pure fat like olive oil or coconut oil.  It will be monotonous but you can still get results.  Cheese substitutes made with nuts or soy are not recommended – but you can always try it and see what happens.

I don’t like or am allergic to eggs, do you have any suggestions on how I can modify this plan to be egg free?

No.

Can I have toast with my eggs if I put butter on it?  (True story)

No.

Why didn’t you post the nutrition info and calories on this plan?

Each person will eat a different amount, making it hard to calculate for this plan.  Also, egg fasting is hard enough without trying to calculate everything that goes into your mouth.  Focus on eating until you’re full and no more. That may even mean eating more than this plan calls for – especially in the first couple of days.  You’ll find that you’ll eat a lot less as the week continues – you won’t need to worry about the calories.  Also I lost the most on the days that I ate the most calories – when you start to restrict calories in order to maximize the results, I think it can actually have the opposite effect.  All the nutrition info is available for the recipes in those posts, if you really must know you can easily figure it out on your own based on the quantities you are actually eating.

Can I develop an intolerance to eggs from eating too many of them?

Allergies can come on at any time and any age – but they are not caused by overeating a certain food.  You may notice an intolerance that wasn’t obvious previously if you start eating more of something you already have an issue with.  If eggs make you feel funny, stop eating them for sure and see an allergist to get tested.

I’m scared to do this plan because it will make me hate eggs forever…

I can’t say for sure that it won’t happen, but it’s unlikely. I couldn’t stand the thought of another egg by Day five.  Had two fried eggs with butter this morning – still delicious.  The plan is designed to keep you from getting sick of eggs by varying the form that you eat them in and mixing up sweet and savory.  I think you’ll be ok.  If you already love eggs, then you might be looking forward to some variety by the end of the fast, but you’ll be back to enjoying them again soon after.  That being said, if you hate eggs forever after doing this plan, I take no responsibility – you knew the risks.

Can I eat fruits and vegetables on the egg fast diet?

This is a late addition to the FAQ’s based on the comments. The answer is NO. That being said, if you want to experiment with a handful of spinach here, a few romaine leaves there, some chopped onions and peppers thrown into your eggs, etc. then that is completely up to you, and you might still have great results. I’m not the boss of you and neither is the egg fast. Here’s the problem – looking for loopholes and making eggceptions (sorry, couldn’t help myself and I should get credit for holding out this long with no egg puns by the way – it wasn’t easy, ya know!) with a little of this and a little of that is a slippery slope. If you want to do the egg fast the way it was intended by the originators – you don’t eat any fruits or vegetables. The end.

Got a question that’s not in the FAQ’s?  Please feel free to post it in the comments!


BEWARE: Questions posted in the comments that are clearly already answered here in the post make you look like a doofus, and make me really annoyed.  DON’T BE “THAT GUY” – READ THE FAQ’S BEFORE COMMENTING!  Failure to do so will result in merciless mocking and possible atomic wedgies.

Great – you ready do do this? Can’t wait to hear your results – be sure to keep us all posted on how you’re doing through the week!


Click here

to download a printer friendly version of the plan!

Egg Fast Menu Plan

Day One

Breakfast

Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired)

2 – 3 eggs fried or scrambled with 2 Tbsp butter

Snack

1 String Cheese

Lunch

1/2 cup

Simple Egg Salad


1 deli slice cheddar cheese, quartered and microwaved until crisp (approx 30 seconds)

Snack

1 string cheese

Dinner

1 serving

Buffalo Omelette

Day 2

Breakfast

Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired)

2 – 3 eggs fried or scrambled with 2 Tbsp butter

Snack

1 String Cheese

Lunch

1/2 cup

Simple Egg Salad


1 deli slice cheddar cheese, quartered and microwaved until crisp (approx 30 seconds)

Snack

1 string cheese

Dinner

2 (or more)

Snickerdoodle Crepes

Day 3

Breakfast

Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired)

2 – 3 eggs fried or scrambled with 2 Tbsp butter

Snack

1 String Cheese

Lunch

1

Cream Cheese Pancake

, 1 Tbsp sugar free mayonnaise, 1 deli slice cheddar cheese

(spread the mayo on the pancake, top with cheese, roll up and eat like a wrap)

Snack

2

Easy Deviled Eggs

(4 halves)

Dinner

1 serving

Buffalo Omelette

Day 4

Breakfast

Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired)

2 – 3 eggs fried or scrambled with 2 Tbsp butter

Snack

1 String Cheese

Lunch

2

Snickerdoodle Crepes

Snack

2

Easy Deviled Eggs

(4 halves)

Dinner

1 – 2 servings of

Salted Caramel Custard

Day 5

Breakfast

Coffee or Tea – Black or Bulletproof (1 Tbsp MCT or coconut oil + 1 Tbsp unsalted butter), (sugar free sweetener if desired)

2 – 3 eggs fried or scrambled with 2 Tbsp butter

Snack

2

Easy Deviled Eggs

(4 halves)

Lunch

1 serving

Salted Caramel Custard

Snack

1 string cheese

Dinner

1 serving

Fettuccini Alfredo

Day 6

Breakfast

Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired)

2 – 3 eggs fried or scrambled with 2 Tbsp butter

Snack

1/2 avocado w/ lite salt and pepper

Lunch

1/2 cup

Simple Egg Salad


1 deli slice cheddar cheese, quartered and microwaved until crisp (approx 30 seconds)

Snack

1/2 avocado w/ lite salt and pepper

Dinner

6 – 8

classic buffalo wings

, celery sticks, 2 Tbsp blue cheese dressing

Day 7

Breakfast

Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired)

2 – 3 eggs fried or scrambled with 2 Tbsp butter

Snack

1/2 avocado w/ lite salt and pepper

Lunch

1 serving

Fettuccini Alfredo

Snack

1/2 avocado w/ lite salt and pepper

Dinner

1 serving

No Chop Chili


2 Tbsp sour cream

1 Tbsp chopped cilantro (optional)

1/4 cup shredded cheddar cheese

Pantry and Shopping List

Check your Pantry for…

ground cumin (chili)

ground coriander (chili)

garlic powder (chili)

onion powder (chili)

dried oregano (chili)

ground cinnamon (crepes)

sugar free sweetener of choice (splenda, stevia, swerve, etc.)

mayonnaise (sugar free)

hot sauce (I like Frank’s Red Hot)

green tobasco sauce (for the deviled eggs)

blue cheese dressing (1g net carbs per serving or less)

parmesan cheese

Shopping list

(Go organic when and if you can)

Produce

2 avocados (you won’t need these until day 6 and 7)

1 bunch of celery (you won’t need this until day 6)

1 bunch cilantro (optional for chili on day 7)

Dairy

4 oz sour cream (for day 7)

8 oz cream cheese

3 dozen eggs (or more)

8 oz package of string cheese

8 oz deli sliced sharp cheddar cheese

1 lb butter

1 lb unsalted butter (if making bulletproof coffee)

4 oz mascarpone cheese (for the fettuccini on day 5)

Grocery

lite salt (half potassium half sodium)

caramel extract (for the custard)

MCT oil or coconut oil (if making bulletproof coffee)

Meat

1 small package of raw chicken wings (for dinner on day 6)

1lb ground beef (for the chili on day 7)

Frozen

none

Prep List

Notes:  Most of these recipes are easy and quick to prepare, and taste best when made fresh just before eating.  The few exceptions are listed below for you to make ahead. The

Fettuccini Alfredo

and

Buffalo Omelette

are best made right before serving.

  1. Make 1 batch of

    Simple Egg Salad
  2. Make 1 batch of

    Easy Deviled Eggs
  3. Make 2 batches of

    Salted Caramel Custard

    on the evening of Day 3 so that they are chilled and ready to go by Day 4 and Day 5 when you’ll be eating them.
  4. Make 1 batch of

    Cream Cheese Pancakes

    to have on hand for Day 3 lunch that uses one, and the others as a backup for when you need something quick and don’t have time to cook.

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In other news, for a limited time I’m bundling my Amazon best-selling e-book The Gluten Free Low Carber with all four issues of the IBIH Ezine for just $19.99!!! That’s a discount of over 30%!!!!

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