Ground Beef Butter Breaks a Stall
Thousands have used my complimentary IBIH Keto Egg Fast Nutrition to intermission stalls and kickstart their weight loss on keto! This 5 mean solar day egg fast plan likewise includes two transition days, to forestall you from gaining the weight back when your keto egg fast is done – then move on to one of my other gratuitous keto weekly carte plans to continue losing weight and accomplish your goals!
If you're interested in trying the Keto Egg Fast Diet to break through a weight loss plateau and want more details about what it is, and why it works, you lot can check out my more than detailed postal service What is an Egg Fast?
How Practice You Do a 5 Twenty-four hours Egg Fast?
Basically on an egg fast, or as some similar to call it the egg diet, you are consuming eggs, butter (or other pure and good for you fatty like olive oil or kokosnoot oil), and cheese, with a few exceptions for low carb condiments like hot sauce, mustard, etc.
The egg fast guidelines are to eat 1 tablespoon of fatty for each egg consumed andup to one ounce of cheese for each egg consumed. Information technology is normal to eat half-dozen – 10 eggs per day, but if you are a man or particularly active, y'all might eat fifty-fifty more to ensure you are getting enough protein and calories.
I would say you need a minimum of iv – half-dozen eggs per day along with the respective 1 tablespoon of fatty and up to 6 ounces of cheese per day.
This is Not a calorie reduction nutrition – which might seem counter-intuitive, but it works similarly to a typical high fat, moderate protein, ketogenic diet whereby you use fat for fuel in the absence of carbs.
The egg fast diet is very restrictive so is usually considered a brusque term plan. It'due south not recommended to do it long term, because you lot volition be robbing your trunk of other essential nutrients if you just consume eggs, fats, and cheese for as well long.
Curl down or use the link in the table of contents to go directly to the meal plan.
Table of Contents
- How Do You Do a five Day Egg Fast?
- Does the Egg Fast Really Piece of work? How?
- How do I Transition Off of the Keto Egg Fast?
- How Much Weight Can you lose on the Egg Fast Diet?
- Can I have heavy whipping cream (HWC) on the egg fast diet?
- Do I need to be in ketosis already to do this meal plan?
- Can I drink alcohol on the egg fast?
- Tin can you drink coffee on the Egg Fast?
- Can I drink diet soda on the egg fast?
- Should I take vitamins or supplements on the keto egg fast nutrition plan?
- Is whatever cheese ok on this egg fast nutrition plan?
- What kind of fats should I exist eating on the egg fast?
- I'thou dairy gratis, tin I nonetheless do the egg fast diet programme?
- Can I develop an intolerance to eggs from eating too many of them?
- Volition doing the Egg Fast enhance my cholesterol?
- More than Keto Egg Fast Recipes
- 7 Day Keto Egg Fast Diet Carte du jour Plan
- Keto Egg Fast Diet Pantry and Shopping List
- Keto Egg Fast Diet Prep List
Before I go any further I should make it clear that I am non a doctor, nurse, or even a nutritionist. This is just me telling y'all 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 simply you can make that decision. If you lot have previously existing health weather condition, it's probably wise to consult with your physician before undertaking an extremely low carb plan like this 1.
If you start and are actually feeling poorly (across the typical keto flu side effects) – don't ignore whatsoever danger signs or red flags – terminate immediately. It's not worth risking your life over – if your body doesn't respond well to this, I'thousand sure there are other things that will piece of work for you – keep experimenting until you find "your" thing.
Does the Egg Fast Really Piece of work? How?
So I did some additional enquiry this week to try and figure out why this keto egg fast diet works, and institute 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 every bit it turns out is disquisitional to our liver being able to metabolize fat.
In fact, when Choline is deficient (as it is in much of the modern U.s.a. population), information technology can lead to Non Alcoholic Fatty Liver Illness – this means your poor, fat, lazy liver can't even handle it'southward own business organization – let lonely helping rid the residual of your body of backlog fat!
Also important to helping your liver metabolize fat are Casein (nowadays in cheese and other dairy products) and an amino acid called Methionine. Approximate what nutrient 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 organization!
And by the mode, this trifecta of liver superstars are pretty much cancelled out in the presence of excess glucose from nutrient or booze – which an egg fast besides eliminates. Genius.
So there it is. My theory on 1 reason the Egg Fast Diet works then well is that it gives your liver everything it needs (and cuts out everything it doesn't) to become it's butt in gear and offset cleaning house! Then whether yous plan to undertake an egg fast or not, if you lot're having trouble losing weight – especially on a ketogenic low carb diet, so you should seriously consider upping your intake past a couple of eggs per twenty-four hours to your eating plan!
How practice I Transition Off of the Keto Egg Fast?
Based on my anecdotal research, information technology seems that the people who continue to swallow 2 meals of eggs the first couple of days off the plan take the all-time success at not gaining any weight dorsum. For that reason, I recommend eggs for breakfast and dejeuner on the 2 days off plan while you lot're transitioning back to a regular keto diet.
Ok, so this plan is not the but manner to get almost the keto egg fast diet – it's just one proffer as to how you might structure your week. There are 5 days on the plan and two days of transition to come off the program – hopefully without gaining all the weight dorsum.
Here are a few notes on why I put this keto egg fast nutrition menu plan together the way I did:
I know that if you've been post-obit IBIH and accept 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 get-go and 2d mean solar day of the keto egg fast diet menu plan are when you will exist most likely able to tolerate eggs in their basic form. Past solar day iii you will exist getting sick of them, past day 4 you lot will probably eat less merely because the idea of eating another egg makes you want to hurl, by day 5 you lot will wish no craven on the planet would ever lay another egg E'er, and I can pretty much guarantee that you will be seriously miffed at eggs in full 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 perchance that was just me.)
Seriously though, yous need to trust that by Mean solar day 3 you'll be looking frontward to eating at least ane repast a day that doesn't feel like eggs. We're saving the best til last – y'all're going to need it to go through this if you lot're doing all five days.
Now if yous're merely doing 3 days, feel free to skip day ane and 2 and start on Mean solar day 3 of the plan. Or mix and friction match days to your own preference – just don't say I didn't warn y'all, and be certain not to overeat the cheese or skimp on the butter/mayo/other fats. Recollect 1 egg – 1 Tbsp fat – Upwards TO (but I recommend less) 1 oz cheese per egg.
Oftentimes ASKED QUESTIONS about the Keto Egg Fast
How Much Weight Tin can you lose on the Egg Fast Diet?
Typically people will lose between 5 – 7 pounds on the keto egg diet. Some volition lose, more and some may lose less. If y'all transition into a regular keto nutrition afterwards the egg fast you shouldn't gain much if whatsoever back, and will continue to lose weight – just at a slower stride.
If you lot jump straight dorsum into eating lots of carbs, the glucose will immediately cause your trunk to retain water and the scale volition show it. Notwithstanding, unless you lot are really over-eating calories, you should maintain some weight loss from the egg fast fifty-fifty then.
Can I have heavy whipping cream (HWC) on the egg fast nutrition?
No. This plan doesn't use heavy whipping foam. If you want to take chances it and tin can't stand to potable your coffee any other way, and so go ahead and effort information technology – if y'all're not losing weight, the starting time affair to go should exist the HWC and see if that makes a difference. If you do information technology with HWC and lose a bunch of weight, please let us know in the comments and then others will know it's possible.
Practice I demand to be in ketosis already to do this meal program?
You lot don't need to be in ketosis already to practise the egg fast, only it will be easier if you are. The detox symptoms of getting into ketosis tin can be rough already on first timers – doing something every bit extremely low carb as the egg fast right off the bat will be much harder.
I recommend easing into the egg fast with my 3 Solar day Keto Kickstart Plan if you lot're a consummate newbie to any depression carb plan. If you lot're really desperate to get started on the egg fast though – go ahead and give it a shot, you've been warned.
Can I eat fruits and vegetables on the keto egg fast?
This is a late addition to the FAQ's based on the comments. The answer is NO. That existence said, if you lot want to experiment with a scattering 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 accept peachy results.
I'm not the dominate of you lot and neither is the egg fast.
Here's the problem – looking for loopholes and making eggceptions (pitiful, couldn't assist myself and I should get credit for holding out this long with no egg puns by the fashion – it wasn't easy, ya know!) with a fiddling of this and a petty of that is a glace gradient. If yous desire to do the egg fast the style it was intended by the originators – yous don't swallow whatsoever fruits or vegetables. The stop.
Why didn't you mail service the nutrition info and calories on this egg fast bill of fare program?
Each person will eat a different corporeality, making it hard to calculate for this keto menu programme. Too, egg fasting is difficult plenty without trying to calculate everything that goes into your oral cavity. Focus on eating until you're total and no more. That may fifty-fifty mean eating more than 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 well-nigh the calories. Also I lost the nearly on the days that I ate the nigh calories – when you start to restrict calories in order to maximize the results, I think it can actually take the opposite effect. All the diet info is available for the recipes in those posts, if you really must know yous tin easily figure it out on your own based on the quantities y'all are actually eating.
Where can I get for support and help while on the egg fast diet?
In addition to posting questions and your progress here in the comments, yous tin join our IBIH Egg Fast Group on Facebook to get support and encouragement from others doing the egg fast!
Sure, become nuts.
Tin I potable alcohol on the egg fast?
No. Alcohol impedes liver function and you need your liver focused on metabolizing your fat – otherwise what'south the betoken of putting yourself through this?
Can you drinkable coffee on the Egg Fast?
Yeah. You lot can drinkable black coffee or bulletproof coffee on the egg fast. As mentioned above, heavy whipping cream is non allowed, so the best fashion to become a flossy egg fast coffee is to make bulletproof java.
If you have never heard of it, impenetrable coffee is java made with MCT oil (or coconut oil), and grassfed unsalted butter. It has thermogenic (fat burning) properties, and gives yous ridiculous amounts of energy. Plus it tastes amazing.
How do you brand bulletproof coffee?
Combine half dozen-eight ounces of java with 1 Tbsp unsalted butter (I employ Kerrygold), and 1 Tbsp of MCT oil (coconut oil works if you can't get MCT oil). Y'all can too add together saccharide gratis 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 employ this bombardment-powered, mitt-held frother thingy and it works not bad. Others make information technology in a magic bullet or blender and blend for 20 seconds or and then. You can't merely stir it in with a spoon or you'll have a gross oil slick on top. Ewww.
Endeavour bulletproof – you'll never desire to get back to heavy cream once again – or at least we didn't!
What can you drink while on the keto egg fast?
Water – and lots of it! Aim for 100 ounces per day.
Can I drinkable diet soda on the egg fast?
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'southward homes and anybody else was eating and drinking things I wished I was having. Limit it to special occasions though if possible. If information technology makes the difference between staying on the plan or giving up – a nutrition soda won't kill you lot. I besides had some sweetener free sparkling water while on the plan, which helped break the monotony. Make sure you lot're getting most of your liquid from regular water though and avoid the diet sodas if y'all can.
Should I take vitamins or supplements on the keto egg fast nutrition plan?
If you lot're already taking vitamins or supplements, continue as long equally they are by and large sugar free. Don't stop taking any medications! If you aren't already supplementing with magnesium and potassium (calorie-free salt added to your food works all-time), and so yous should first. Exist sure to become enough of sodium as well. These three things volition aid yous avert getting cramps, headaches, and aid regulate your fluids to avoid lightheadedness, middle palpitations, etc. as you release whatsoever retained water (which y'all should be drinking A LOT of) during the fast.
Merely what nigh fiber? How will I stay "regular?"
Magnesium is a mild laxative and volition assist with constipation if y'all're supplementing (as you should exist.) As a side bonus, magnesium helps you sleep so the all-time time to take it is typically about an hour or two before bedtime.
In addition, because y'all are eating so much fat, it should assistance keep things running smoothly. Bulletproof java is your friend.
Is any cheese ok on this egg fast diet plan?
Whatsoever total fat, less than 1g internet carb per ounce type of cheese should be ok. (cream cheese, mascarpone, cheddar, mozzarella, brie, monterrey jack, etc.)
What kind of fats should I be eating on the egg fast?
Aim to avoid vegetable oils and highly candy fats and stick to healthier fats similar grass-fed butter, avocado oil, olive oil, bacon grease, duck fatty, etc.
That being said, I dearest Duke'southward mayonnaise with my eggs and it's something I'm not giving up without a fight.
I'm dairy gratis, can I even so do the egg fast diet program?
Yes – but virtually of my egg fast recipes will not piece of work for you. You'll have to stick to eggs and some other pure fat similar olive oil or kokosnoot oil. It will exist monotonous merely you can still go results. Cheese substitutes made with nuts or soy are not recommended – but you tin can always try it and see what happens.
No.
Can I have toast with my eggs if I put butter on it? (True story)
No.
Can I develop an intolerance to eggs from eating too many of them?
Allergies can come on at any fourth dimension and whatever age – but they are non caused past overeating a certain food. You may notice an intolerance that wasn't obvious previously if you start eating more of something yous already have an issue with. If eggs make you feel funny, stop eating them for sure and encounter an allergist to get tested.
Will doing the Egg Fast heighten my cholesterol?
In that location is a lot of inquiry out there nearly the effects of a high fatty keto nutrition on your cholesterol – mode also much to go into item here. The short answer is no – not the bad cholesterol anyway.
Eggs were long vilified because they contain cholesterol, but the theory of dietary cholesterol increasing your blood cholesterol has been debunked.
If yous are concerned, I recommend doing some research, and a neat volume about keto and cholesterol is Cholesterol Clarity by Jimmy Moore.
I'one thousand scared to do the keto egg fast because it will make me detest eggs forever…
I tin can't say for sure that it won't happen, but information technology's unlikely. I couldn't stand up the idea of some other egg past Solar day five. Had two fried eggs with butter this morning – still delicious. The program is designed to keep you from getting sick of eggs by varying the course that you eat them in and mixing up sweet and savory. I think y'all'll be ok. If y'all already love eggs, then you might exist looking forward to some multifariousness by the end of the fast, but you'll exist back to enjoying them again soon afterward. That beingness said, if you hate eggs forever after doing this plan, I take no responsibility – you knew the risks.
Got a question that's not in the FAQ's? Please feel gratis to mail information technology in the comments!
BEWARE: Questions posted in the comments that are clearly already answered here in the post make yous look like a doofus, and make me really bellyaching. DON'T BE "THAT GUY" – READ THE FAQ'S BEFORE COMMENTING! Failure to do and so will consequence in merciless mocking and possible atomic wedgies.
Dandy – you fix practice do this? Tin can't wait to hear your results – be sure to keep u.s. all posted on how yous're doing through the calendar week!
Bring together our exclusive Official IBIH Egg Fast Facebook Grouping to get support!
More Keto Egg Fast Recipes
The 2 recipes below were created after I fabricated this programme – you lot can substitute them for any of the recipes in the egg fast plan below.
Egg Fast Caramel Cheesecakes
Egg Fast Ice Cream
Click hither to download a printer friendly version of the egg fast plan!
24-hour interval Ane
Breakfast
Java or Tea – Black or Impenetrable (one Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(saccharide gratuitous sweetener if desired)
2 – 3 eggs fried or scrambled with 2 Tbsp butter
Snack
1 String Cheese or i ounce of other cheese
Tiffin
1/2 loving cup Simple Egg Salad (and no, y'all can't have the bacon shown in the photo on that egg salad recipe during this egg fast programme)
i deli slice cheddar cheese, quartered and microwaved until crisp (approx 30 seconds)
Snack
1 Cord Cheese or 1 ounce of other cheese
Dinner
1 serving Buffalo Omelette (if really hungry y'all can eat the entire omelette, even though the serving size in the recipe is shown as just 1/2)
Twenty-four hour period two
Breakfast
Java or Tea – Blackness or Impenetrable (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar complimentary sweetener if desired)
2 – 3 eggs fried or scrambled with two Tbsp butter
Snack
1 String Cheese or 1 ounce of other cheese
Lunch
1/2 cup Simple Egg Salad
1 deli slice cheddar cheese, quartered and microwaved until crisp (approx 30 seconds)
Snack
one Cord Cheese or 1 ounce of other cheese
Dinner
2 (or more) Snickerdoodle Crepes
Solar day iii
Breakfast
Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar complimentary sweetener if desired)
2 – 3 eggs fried or scrambled with ii Tbsp butter
Snack
1 String Cheese or 1 ounce of other cheese
Tiffin
1 Foam Cheese Pancake, one Tbsp sugar free mayonnaise, 1 deli piece cheddar cheese
(spread the mayo on the pancake, top with cheese, roll up and eat like a wrap)
Snack
two Like shooting fish in a barrel Deviled Eggs (4 halves)
Dinner
i serving Buffalo Omelette
Day iv
Breakfast
Java or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + ane Tbsp unsalted butter)(sugar complimentary sweetener if desired)
2 – 3 eggs fried or scrambled with two Tbsp butter
Snack
one Cord Cheese or ane ounce of other cheese
Lunch
2 Snickerdoodle Crepes
Snack
two Easy Deviled Eggs (4 halves)
Dinner
ane – ii servings of Salted Caramel Custard
Day 5
Breakfast
Java or Tea – Black or Impenetrable (one Tbsp MCT or kokosnoot oil + 1 Tbsp unsalted butter), (sugar free sweetener if desired)
2 – iii eggs fried or scrambled with 2 Tbsp butter
Snack
2 Easy Deviled Eggs (4 halves)
Tiffin
1 serving Salted Caramel Custard
Snack
1 String Cheese or ane ounce of other cheese
Dinner
1 serving Fettuccini Alfredo
Mean solar day 6 (transition day)
Breakfast
Coffee or Tea – Blackness or Impenetrable (1 Tbsp MCT oil or coconut oil + one Tbsp unsalted butter)(sugar free sweetener if desired)
2 – 3 eggs fried or scrambled with 2 Tbsp butter
Snack
ane/ii avocado w/ light table salt and pepper
Dejeuner
1/2 cup Simple Egg Salad
1 deli piece cheddar cheese, quartered and microwaved until well-baked (approx 30 seconds)
Snack
ane/2 avocado w/ lite salt and pepper
Dinner
6 – 8 classic buffalo wings, celery sticks, ii Tbsp blue cheese dressing
Solar day 7 (transition twenty-four hours)
Breakfast
Coffee or Tea – Blackness or Bulletproof (i Tbsp MCT oil or coconut oil + i Tbsp unsalted butter)(sugar free sweetener if desired)
2 – 3 eggs fried or scrambled with 2 Tbsp butter
Snack
1/two avocado w/ light salt and pepper
Lunch
ane serving Fettuccini Alfredo
Snack
1/2 avocado w/ lite common salt and pepper
Dinner
1 serving No Chop Chili
2 Tbsp sour cream
i Tbsp chopped cilantro (optional)
1/4 cup shredded cheddar cheese
Check your Pantry for…
ground cumin (chili)
ground coriander (chili)
garlic powder (chili)
onion pulverisation (chili)
dried oregano (chili)
basis cinnamon (crepes)
saccharide free sweetener of choice (splenda, stevia, swerve, etc.)
mayonnaise (sugar free)
hot sauce (I like Frank's Red Hot)
dark-green tobasco sauce (for the deviled eggs)
bluish cheese dressing (1g net carbs per serving or less)
parmesan cheese
Keto Egg Fast Nutrition Shopping listing
(Get organic when and if you tin can)
Produce
2 avocados (you won't need these until 24-hour interval vi and 7)
ane bunch of celery (you won't need this until day 6)
1 agglomeration cilantro (optional for chili on mean solar day 7)
Dairy
4 oz sour cream (for day 7)
8 oz cream cheese
3 dozen eggs (or more)
8 oz packet of string cheese
eight oz deli sliced sharp cheddar cheese
i lb butter
one lb unsalted butter (if making impenetrable coffee)
iv oz mascarpone cheese (for the fettuccini on twenty-four hour period 5)
Grocery
calorie-free salt (half potassium one-half sodium)
caramel extract (for the custard)
MCT oil or coconut oil (if making bulletproof coffee)
Meat
1 modest bundle of raw craven wings (for dinner on twenty-four hours half-dozen)
1lb ground beef (for the chili on day seven)
Frozen
none
Keto Egg Fast Nutrition Prep Listing
Notes: Well-nigh of these recipes are like shooting fish in a barrel and quick to prepare, and gustation best when made fresh but before eating. The few exceptions are listed below for y'all to make ahead. The Fettuccini Alfredo and Buffalo Omelette are best fabricated right before serving.
- Make 1 batch of Simple Egg Salad
- Make 1 batch of Like shooting fish in a barrel Deviled Eggs
- Make two batches of Salted Caramel Custard on the evening of Day 3 so that they are chilled and fix to get past Day 4 and Day 5 when you'll be eating them.
- 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 accept time to cook.
You've got this!!!!
Source: https://www.ibreatheimhungry.com/egg-fast-diet-menu-plan-low-carb-keto/
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