Keto Diet

Keto Egg Fast Diet Menu Plan & FAQs – Low Carb

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Graphic for IBIH 5 Day Keto Egg Fast Menu Plan with photo of eggs

Thousands have used my free IBIH Keto Egg Fast Diet to interrupt stalls and kickstart their weight reduction on keto!  This 5 day egg quick plan additionally contains 2 transition days, to forestall you from gaining the load again when your keto egg quick is completed!  Then transfer on to considered one of my different free keto weekly menu plans to proceed shedding pounds and at last attain your targets!  Oh and make sure you be a part of our unique Official IBIH Egg Fast Facebook Group to get help!

 

Graphic for IBIH 5 Day Keto Egg Fast Menu Plan with photo of eggs

Graphic for IBIH 5 Day Keto Egg Fast Menu Plan with photo of eggs

 

If you’re involved in making an attempt the Keto Egg Fast Diet and need extra particulars about what it’s, and why it really works, you’ll be able to try my publish What is an Egg Fast?

Basically on an egg quick you might be consuming eggs, butter (or different pure and wholesome fats like olive oil or coconut oil), and cheese, with a number of exceptions for low carb condiments like scorching sauce, mustard, and many others.

The egg quick ratio is to eat 1 Tbsp fats for every egg consumed and as much as 1 ouncescheese for every egg consumed. (Scroll all the way down to go on to the plan.)

 

Keto Egg Fast Plan - eggs in a bowl

Keto Egg Fast Plan - eggs in a bowl

 

Before I am going any additional I ought to make it clear that I’m not a health care provider, nurse, or perhaps a nutritionist.  This is simply me telling you what I’ve finished, what the outcomes have been, and what my opinions are concerning the egg quick eating regimen and why it really works for many individuals.  It might or not be for you – and solely you may make that call.  If you’ve gotten beforehand present well being situations, it’s most likely clever to seek the advice of together with your physician earlier than endeavor a particularly low carb plan like this one.  If you begin and are actually feeling poorly – don’t ignore any hazard indicators or crimson flags – cease instantly.  It’s not value risking your life over – in case your physique doesn’t reply nicely to this, I’m certain there are different issues that may be just right for you – maintain experimenting till you discover “your” factor.

 

How Does an Egg Fast Work?

So I did some further analysis this week to try to work out why this keto egg quick eating regimen works, and located an fascinating article on the significance of Choline in liver perform over on The Daily Lipid.  It appears that egg yolks are extraordinarily excessive in Choline, which because it seems is crucial to our liver with the ability to metabolize fats.

In truth, when Choline is poor (as it’s in a lot of the trendy US inhabitants), it might result in Non Alcoholic Fatty Liver Disease – this implies your poor, fats, lazy liver can’t even deal with it’s personal enterprise – not to mention serving to rid the remainder of your physique of extra fats!

 

Keto Egg Fast Diet - Egg yolks in white bowl

Keto Egg Fast Diet - Egg yolks in white bowl

 

Also essential to serving to your liver metabolize fats are Casein (current in cheese and different dairy merchandise) and an amino acid referred to as Methionine.  Guess what meals has the best quantity of methionine in it?  Egg whites!  So between the huge quantities of Choline within the yolks, and the bounty of Methionine within the whites, eggs are just about the proper liver meals – add some Casein within the type of cheese, and also you’re in enterprise!

And by the best way, this trifecta of liver superstars are just about cancelled out within the presence of extra glucose from meals or alcohol – which an egg quick additionally eliminates.  Genius.

So there it’s.  My principle on one purpose the Egg Fast Diet works so nicely is that it offers your liver the whole lot it wants (and cuts out the whole lot it doesn’t) to get it’s butt in gear and begin cleansing home!  So whether or not you intend to undertake an egg quick or not, in the event you’re having hassle shedding pounds – particularly on a ketogenic low carb eating regimen, then it’s best to severely take into account including a number of eggs per day to your consuming plan!

 

A keto and lchf egg fast friendly recipe from Mellissa Sevigny of I Breathe Im HungryA keto and lchf egg fast friendly recipe from Mellissa Sevigny of I Breathe Im Hungry

 

How do I Transition Off of the Keto Egg Fast?

Based on my anecdotal analysis, it appears that evidently the individuals who proceed to eat 2 meals of eggs the primary couple of days off the plan have one of the best success at not gaining any weight again.  For that purpose, I like to recommend eggs for breakfast and lunch on the two days off plan whilst you’re transitioning again to an everyday keto eating regimen.

Ok, so this plan is just not the one strategy to go in regards to the keto egg quick eating regimen – it’s only one suggestion as to the way you may construction your week. There are 5 days on the plan and two days of transition to come back off the plan – hopefully with out gaining all the load again.

 

a low carb italian recipe from Mellissa Sevigny of I Breathe Im Hungrya low carb italian recipe from Mellissa Sevigny of I Breathe Im Hungry

 

Here are a number of notes on why I put this keto egg quick eating regimen menu plan collectively the best way I did:

I do know that in the event you’ve been following IBIH and have seen the yummy egg quick recipes I’ve been posting these days, that you simply’re pondering “bring on the snickerdoodle crepes and fettuccini alfredo” on Day One! NO.

The first and second day of the keto egg quick eating regimen menu plan are when you can be most probably capable of tolerate eggs of their primary type.  By day three you can be getting sick of them, by day four you’ll most likely eat much less just because the thought of consuming one other egg makes you wish to hurl, by day 5 you’ll want no rooster on the planet would ever lay one other egg EVER, and I can just about assure that you can be severely miffed at eggs usually, your self for ever pondering an egg quick was a good suggestion, most likely me for suggesting it, and each poor, pathetic soul who crosses your path.  (Or possibly that was simply me.)

Seriously although, it is advisable to belief that by Day three you’ll be trying ahead to consuming no less than one meal a day that doesn’t really feel like eggs.  We’re saving one of the best til final – you’re going to want it to get via this in the event you’re doing all 5 days.

Now in the event you’re solely doing three days, be happy to skip day 1 and a pair of and begin on Day three of the plan.  Or combine and match days to your individual choice – simply don’t say I didn’t warn you, and be certain to not overeat the cheese or skimp on the butter/mayo/different fat. Remember 1 egg – 1 Tbsp fats – UP TO (however I like to recommend much less) 1 ouncescheese per egg.

 

FREQUENTLY ASKED QUESTIONS in regards to the Keto Egg Fast

Where can I am going for help and assist whereas on the keto egg quick eating regimen menu plan?

In addition to posting questions and your progress right here within the feedback, you’ll be able to be a part of our IBIH Egg Fast Group on Facebook to get help and encouragement from others doing the egg quick!

I just like the menu for Day four of the Keto Egg Fast Meal Plan, can I simply eat that every one 5 days?

Sure, go nuts.

Can I’ve heavy whipping cream (HWC) on the keto egg quick eating regimen?

No. This plan doesn’t use heavy whipping cream. If you wish to threat it and might’t stand to drink your espresso another method, then go forward and take a look at it – in the event you’re not shedding pounds, the very first thing to go must be the HWC and see if that makes a distinction. If you do it with HWC and lose a bunch of weight, please tell us within the feedback so others will comprehend it’s doable.

Can I drink alcohol on this low carb egg quick plan?

No. Alcohol impedes liver perform and also you want your liver targeted on metabolizing your fats – in any other case what’s the purpose of placing your self via this?

Why Bulletproof Coffee (BPC) and what’s it?

Bulletproof espresso is espresso made with MCT oil (or coconut oil), and grassfed unsalted butter. It has thermogenic (fats burning) properties, and offers you ridiculous quantities of power. Plus it tastes superb.

To make it: Combine 6-eight ounces of espresso with 1 Tbsp unsalted butter (I exploit Kerrygold), and 1 Tbsp of MCT oil (coconut oil works in the event you can’t get MCT oil). You can even 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 simply emulsify it. I exploit this battery-powered, hand-held frother thingy and it really works nice. Others make it in a magic bullet or blender and mix for 20 seconds or so. You can’t simply stir it in with a spoon otherwise you’ll have a gross oil slick on prime. Ewww.

Try bulletproof – you’ll by no means wish to return to heavy cream once more – or no less than we didn’t!

Do I have to be in ketosis already to do the keto egg quick eating regimen?

No, however will probably be simpler in case you are – the detox signs of stepping into ketosis might be tough already on first timers – doing one thing as extraordinarily low carb because the egg quick proper off the bat can be a lot more durable. I like to recommend easing into it with my three Day Keto Kickstart Plan in the event you’re a whole beginner to any low carb plan. If you’re actually determined to get began on the egg quick although – go forward and provides it a shot, you’ve been warned.

What ought to I drink whereas on the keto egg quick eating regimen menu plan?

Water – and many it! Aim for 100 ounces per day.

Can I drink eating regimen soda or different calorie free drinks on the low carb egg quick eating regimen?

Diet soda is inherently unhealthy for you.  However, I did have a number of Diet Cokes whereas on the plan.  It helped clear my palate and made me not wish to kill myself after we have been at individuals’s houses and everybody else was consuming and ingesting issues I needed I used to be having.  Limit it to particular events although if doable.  If it makes the distinction between staying on the plan or giving up – a eating regimen soda received’t kill you.  I additionally had some sweetener free glowing water whereas on the plan, which helped break the monotony.  Make certain you’re getting most of your liquid from common water although and keep away from the eating regimen sodas in the event you can.

Should I take nutritional vitamins or dietary supplements on the keto egg quick eating regimen plan?

If you’re already taking nutritional vitamins or dietary supplements, proceed so long as they’re largely sugar free. Don’t cease taking any medicines! If you aren’t already supplementing with magnesium and potassium (lite salt added to your meals works greatest), then it’s best to begin. Be certain to get loads of sodium as nicely. These three issues will enable you keep away from getting cramps, complications, and assist regulate your fluids to keep away from lightheadedness, coronary heart palpitations, and many others. as you launch any retained water (which try to be ingesting A LOT of) in the course of the quick.

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

Magnesium is a light laxative and can assist with this in the event you’re supplementing (as try to be.) In addition, since you are consuming a lot fats, it ought to maintain issues working easily. Bulletproof espresso is your buddy.

Is any cheese okay on this egg quick eating regimen plan?

Any full fats, lower than 1g internet carb per ounce kind of cheese must be okay. (cream cheese, mascarpone, cheddar, mozzarella, brie, monterrey jack, and many others.)

I’m dairy free, can I nonetheless do the egg quick eating regimen plan?

Yes – however most of my egg quick recipes is not going to be just right for you.  You’ll have to stay to eggs and one other pure fats like olive oil or coconut oil.  It can be monotonous however you’ll be able to nonetheless get outcomes.  Cheese substitutes made with nuts or soy should not beneficial – however you’ll be able to at all times strive it and see what occurs.

I don’t like or am allergic to eggs, do you’ve gotten any ideas on how I can modify this keto egg quick menu plan to be egg free?

No.

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

No.

Why didn’t you publish the diet information and energy on this egg quick menu plan?

Each particular person will eat a unique quantity, making it onerous to calculate for this keto menu plan.  Also, egg fasting is tough sufficient with out making an attempt to calculate the whole lot that goes into your mouth.  Focus on consuming till you’re full and no extra. That might even imply consuming greater than this plan requires – particularly within the first couple of days.

You’ll discover that you simply’ll eat quite a bit much less because the week continues – you received’t want to fret in regards to the energy.  Also I misplaced essentially the most on the times that I ate essentially the most energy – while you begin to limit energy with a view to maximize the outcomes, I believe it might even have the other impact.  All the diet information is offered for the recipes in these posts, in the event you actually should know you’ll be able to simply determine it out by yourself based mostly on the portions you might be truly consuming.

Can I develop an intolerance to eggs from consuming too lots of them?

Allergies can come on at any time and any age – however they don’t seem to be brought on by overeating a sure meals.  You might discover an intolerance that wasn’t apparent beforehand in the event you begin consuming extra of one thing you have already got a problem with.  If eggs make you are feeling humorous, cease consuming them for certain and see an allergist to get examined.

I’m scared to do the keto egg quick as a result of it can make me hate eggs ceaselessly…

I can’t say for certain that it received’t occur, but it surely’s unlikely. I couldn’t stand the considered one other egg by Day 5.  Had two fried eggs with butter this morning – nonetheless scrumptious.  The plan is designed to maintain you from getting sick of eggs by various the shape that you simply eat them in and mixing up candy and savory.  I believe you’ll be okay.  If you already love eggs, then you definitely could be trying ahead to some selection by the tip of the quick, however you’ll be again to having fun with them once more quickly after.  That being mentioned, in the event you hate eggs ceaselessly after doing this plan, I take no duty – you knew the dangers.

Can I eat vegetables and fruit on the keto egg quick eating regimen?

This is a late addition to the FAQ’s based mostly on the feedback. The reply is NO. That being mentioned, if you wish to experiment with a handful of spinach right here, a number of romaine leaves there, some chopped onions and peppers thrown into your eggs, and many others. then that’s utterly as much as you, and also you may nonetheless have nice outcomes.

I’m not the boss of you and neither is the egg quick.

Here’s the issue – in search of loopholes and making eggceptions (sorry, couldn’t assist myself and I ought to get credit score for holding out this lengthy with no egg puns by the best way – it wasn’t straightforward, ya know!) with a bit of this and a bit of that could be a slippery slope. If you wish to do the egg quick the best way it was supposed by the originators – you don’t eat any fruits or greens. The finish.

Got a query that’s not within the FAQ’s?  Please be happy to publish it within the feedback!

BEWARE: Questions posted within the feedback which can be clearly already answered right here within the publish make you seem like a doofus, and make me actually aggravated.  DON’T BE “THAT GUY” – READ THE FAQ’S BEFORE COMMENTING!  Failure to take action will lead to cruel mocking and doable atomic wedgies.

Great – you prepared do do that? Can’t wait to listen to your outcomes – make sure you maintain us all posted on the way you’re doing via the week!

 

And make sure you be a part of our unique Official IBIH Egg Fast Facebook Group to get help!

 

Click right here to obtain a printer pleasant model of the egg quick plan!

 

7 Day Keto Egg Fast Diet 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 – three eggs fried or scrambled with 2 Tbsp butter

Snack

1 String Cheese or 1 ounce of different cheese

Lunch

half of cup Simple Egg Salad (and no, you’ll be able to’t have the bacon proven within the photograph on that egg salad recipe throughout this egg quick plan)
1 deli slice cheddar cheese, quartered and microwaved till crisp (approx 30 seconds)

Snack

1 String Cheese or 1 ounce of different cheese

Dinner

1 serving Buffalo Omelette (if actually hungry you’ll be able to eat the whole omelette, though the serving measurement within the recipe is proven as just one/2)

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 – three eggs fried or scrambled with 2 Tbsp butter

Snack

1 String Cheese or 1 ounce of different cheese

Lunch

half of cup Simple Egg Salad
1 deli slice cheddar cheese, quartered and microwaved till crisp (approx 30 seconds)

Snack

1 String Cheese or 1 ounce of different cheese

Dinner

2 (or extra) Snickerdoodle Crepes

Day three

Breakfast

Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired)
2 – three eggs fried or scrambled with 2 Tbsp butter

Snack

1 String Cheese or 1 ounce of different cheese

Lunch

1 Cream Cheese Pancake, 1 Tbsp sugar free mayonnaise, 1 deli slice cheddar cheese

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

Snack

2 Easy Deviled Eggs (four halves)

Dinner

1 serving Buffalo Omelette

Day four

Breakfast

Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired)
2 – three eggs fried or scrambled with 2 Tbsp butter

Snack

1 String Cheese or 1 ounce of different cheese

Lunch

2 Snickerdoodle Crepes

Snack

2 Easy Deviled Eggs (four 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 – three eggs fried or scrambled with 2 Tbsp butter

Snack

2 Easy Deviled Eggs (four halves)

Lunch

1 serving Salted Caramel Custard

Snack

1 String Cheese or 1 ounce of different cheese

Dinner

1 serving Fettuccini Alfredo

Day 6 (transition day)

Breakfast

Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired)
2 – three eggs fried or scrambled with 2 Tbsp butter

Snack

half of avocado w/ lite salt and pepper

Lunch

half of cup Simple Egg Salad
1 deli slice cheddar cheese, quartered and microwaved till crisp (approx 30 seconds)

Snack

half of avocado w/ lite salt and pepper

Dinner

6 – eight basic buffalo wings, celery sticks, 2 Tbsp blue cheese dressing

Day 7 (transition day)

Breakfast

Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired)
2 – three eggs fried or scrambled with 2 Tbsp butter

Snack

half of avocado w/ lite salt and pepper

Lunch

1 serving Fettuccini Alfredo

Snack

half of avocado w/ lite salt and pepper

Dinner

1 serving No Chop Chili
2 Tbsp bitter cream
1 Tbsp chopped cilantro (optionally available)
1/four cup shredded cheddar cheese

 

Keto Egg Fast Diet Pantry and Shopping List

Check your Pantry for…

floor cumin (chili)
floor coriander (chili)
garlic powder (chili)
onion powder (chili)
dried oregano (chili)
floor cinnamon (crepes)
sugar free sweetener of alternative (splenda, stevia, swerve, and many others.)
mayonnaise (sugar free)
scorching sauce (I like Frank’s Red Hot)
inexperienced tobasco sauce (for the deviled eggs)
blue cheese dressing (1g internet carbs per serving or much less)
parmesan cheese

Keto Egg Fast Diet Shopping record

(Go natural when and in the event you can)

Produce

2 avocados (you received’t want these till day 6 and seven)
1 bunch of celery (you received’t want this till day 6)
1 bunch cilantro (optionally available for chili on day 7)

Dairy

four ouncesbitter cream (for day 7)
eight ouncescream cheese
three dozen eggs (or extra)
eight ouncespackage of string cheese
eight ouncesdeli sliced sharp cheddar cheese
1 lb butter
1 lb unsalted butter (if making bulletproof espresso)
four ouncesmascarpone 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 espresso)

Meat

1 small package deal of uncooked rooster wings (for dinner on day 6)
1lb floor beef (for the chili on day 7)

Frozen

none

Keto Egg Fast Diet Prep List

Notes:  Most of those recipes are straightforward and fast to arrange, and style greatest when made recent simply earlier than consuming.  The few exceptions are listed under so that you can make forward. The Fettuccini Alfredo and Buffalo Omelette are greatest made proper earlier than serving.

Make 1 batch of Simple Egg SaladMake 1 batch of Easy Deviled EggsMake 2 batches of Salted Caramel Custard on the night of Day three in order that they’re chilled and able to go by Day four and Day 5 while you’ll be consuming them.Make 1 batch of Cream Cheese Pancakes to have readily available for Day three lunch that makes use of one, and the others as a backup for while you want one thing fast and don’t have time to cook dinner.

 

Be certain to tell us the way you do within the feedback!  You’ve obtained this!!!!

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