Egg Fast Guide
So, you keep hearing about this Egg Fast diet thing and want to know what’s the big deal? Here’s an easy-to-follow comprehensive Egg Fast Guide that should help you get started.
I’ve been seeing so many crazy results (up to 10 lbs in 4 days) and people swearing by this plan, so I decided to check into it and see if it was something I’d be interested in trying.
After doing a lot of digging, I’ve put together some information complete with a starter meal plan, recipes, and a shopping list to get you started. I’ll be adding to it as I find new information and recipes.
It’s just 3-5 days worth of eggs. A very short time if you really think about it. And there are some pretty creative egg recipes that might just camouflage the fact that the main ingredient is…well…EGGSe
What is an Egg Fast?
It’s generally a 3-5 day diet consisting of eggs, certain fats, and cheese. By stripping carbs down to the bare bones, it helps to eliminate foods and ingredients that might have contributed to a stall or gain. There will be no need to worry about macros if you follow the plan. You will be getting in enough protein and fat with minimum carbs due to the inherent nature of the plan.
What am I allowed to eat?
Eggs: At least 6 per day. More if needed to keep satiated.
Fats (butter, olive oil, MCT oil, coconut oil, mayonnaise): 1 Tbsp per egg eaten.
Cheese*(real, full fat): 1 oz per egg up to 6oz per day.
Sweeteners (Stevia, Erythritol, Swerve): No more than 3 servings/day. Watch for added bulkers like dextrose.
Hot sauce: Small amount
Mustard: Small amount
Spices: No more than 1g of carb per serving
*Cheese should only contain milk, enzymes, salt, cultures, herbs, and maybe annatto (plant seed used for color). No processed cheese like Velveeta, American cheese singles, or Cheez Whiz. No cheese labeled fat free or low fat. Also, no pre-shredded cheese unless you know for sure it doesn’t contain corn or potato starch, or cellulose.
NOTE: IF IT’S NOT ON THE ABOVE LIST, IT’S A NO GO. It’s a small sacrifice for a short period of time (3-5 days) where there is a potential for great results. The closer you stick to the plan, the better the results will be. But ultimately, it’s your choice what you decide to include.
Egg Fast Guidelines
✯ Bullet Proof Coffee (coffee, 1 Tbsp MCT oil, 1 Tbsp butter) first thing in the morning if this is your routine. Not necessary, especially if you intermittent fast.
✯ Eat 3 meals a day (2 if your are intermittent fasting).
✯ Each meal should consist of at least 2 eggs along with 2 Tbsp of fat.
✯ Have 1 tablespoon of fat per egg consumed.
✯ 1 ounce of full fat cheese can be eaten with each egg, up to 6 ounces of cheese per day. Some find that limiting cheese gives them better results.
✯ If hungry between meals, eat one egg with a Tbsp of fat as a snack or a piece of cheese, but be sure to add the cheese to the 6oz/per day maximum.
✯ A minimum of a half-dozen eggs must be consumed daily.
✯ If possible, eat organic free range eggs because they tend to have higher nutritional content.
✯ Stop eating at least 3 hours before bedtime.
✯ Drink plenty of water.
✯ Continue to take supplements and medication as usual.
✯ Limit sweeteners to no more than 3 servings per day.
✯ Seasonings should be limited to 1 gram of carbs per serving.
WARNING: If you go back to eating exactly the same and specifically if going back to SAD (Standard American Diet) right after finishing the egg fast, you will gain at least part of what you lost. It’s best to take 2-3 days to transition back into your normal keto way of eating. And please say you won’t be going back to SAD. 🙁
Transition periods consists of 2-3 days of eating a typical egg fast breakfast, lunch, & snacks, but for dinner add in another protein besides eggs. On the third day, eat a typical egg fast breakfast and snacks, change up lunch and dinner a bit with a different protein. Leave off veggies and fruit for those 2-3 days. And try to limit carbs to 10/day.
