My Egg Fast Experiment

I never did an egg fast or a fat fast during the years I am on keto. Not even during months of stalls or very slow weight loss. I decided to trust the process and see how it would go. I did manage to lose the weight I intended to.

1. So, why an egg fast now you may ask?

I wanted to understand the body and mind reactions to it, specially attending to the fact that I work with people, I advise people, I coach people. How can I advise someone, if I did not try it myself? I would be just parroting what I see and know about the egg fast, with no real hands on experience. And that is something I do not like. I need to understand things deeply before advising. I am not the kind of coach/advisor that just copies what is said by others, and I strongly believe in studying and reading, in being updated. Never trust a dietician or a coach that just copies and paste what others say, always ask questions, always challenge, always read about it to be able to have an informed discussion with your coach/dietician.

2. Ok, so what is an egg fast?

An egg fast is a strategy aiming to break a stall or to kick start ketosis. It is short term, usually 5 days plus easing out, usually two days (I planned 4 days). It consists mainly in eggs, butter/coconut oil and cheese.

3. Are there rules?

Yes, apparently there are, and check them below, where I also indicated the ones I did not comply with:

Rule Complied with
Bullet Proof Coffee within 30 minutes of waking (coffee with 1 Tbsp MCT oil, 1 Tbsp Kerrygold unsalted butter) Not entirely, only in the last day and the easing out days. I did not have MCT so I used coconut oil
Eat 3-5 meals of at least 2 eggs each, starting no later than 10am Yes
Have 1 Tbsp of butter, coconut oil, olive oil or sugar free mayo per egg consumed Yes
6 ounces of full fat cheese (cream cheese, cheddar, brie, etc.) allowed per day (eaten with eggs or separately as a snack) yes
No eggs three hours before bed (1 string cheese allowed after 7pm if starving, counts as part of the 6oz daily limit) Yes
Diet soda will be allowed up to 3 cans daily with a goal of 1 or less. Heck no. I do not drink sodas
Don’t go more than 4 hours between meals or snacks between 10am and 7pm. yes
Drink 100 oz of water per day (minimum) yes
Supplement with magnesium and potassium (lite salt) daily. Yes, as I already do
Small amounts of fresh herbs, hot sauce, no carb sweeteners, and spices will be allowed – as long as they are less than 1g net carbs per serving, not to exceed 5g net carbs per day. yes

 4.      What to expect?

  •  A fast loss of weight?

It is common to people to be confused about weight loss and assume that initial weight loss, that can be impressive not only on an egg fast but on a low carb diet in general and LCHF in particular, to be fat loss. No, it is not. It is water weight, water that was retained in your body due mainly to the carbohydrate water retention effect. Losing fat takes much more time.

So, what the egg fast does is to empty your glycogen stores and make you lose water. The egg fast is very low in carbs, and thus the binding/retention effect of carbs no longer exists. OHHHHHH but I was already on a keto/LCHF diet and I still lost. Yes, because the carb allowance still entails a certain degree of water retention, that is, in women, aggravated due to hormonal fluctuations (menstrual cycle). You may also be retaining water due to inflammation in your body, exercise or even medication.

  • Decreased Physical performance in exercise?

If you are coming from a high carbs diet, this is to be expected. That is the reason why I do not advise to attempt any fat or egg fast as a start of a LCHF diet. Ketosis is achieved if you stay under 30g of net carbs (there are exceptions according to medical conditions and biological individuality) and starting such a drastic change in your eating habits with an egg fast will stress you out, demotivate you, it will be boring and often leads to people quitting, thinking keto or LCHF is a restrictive and boring diet.

But why does it occur? For the same reason it is not advised to exercise intensely during the induction stage of keto/LCHF. If you come from a high carb diet, your body is used to have glucose as the main energy source. As you drastically reduce your carb intake, you will deplete your glycogen and your body will need to turn to fat for energy. That is a slower process that using glucose, and needs a lot of adaptation at enzyme level. Your energy levels will be lower and your performance will be affected. It is temporary though, and your performance will be even higher after you adapt (you will not adapt during the eggfast, it is too soon for that)

  • Loss of energy?

This was generally approached above.  Why again? Because when you transition from a high carb diet to a low carb one, your body must change its fuel source, from glucose to ketones. That is why during the induction stage of lchf or keto, and also during the eggfast, if you are transitioning from a high carb diet, you may much more tired, lightheaded and exhausted.

  • Loss of muscle – Lean Body Mass?

NOPE. No matter what people tell you, you will NOT lose muscle, IF you comply with the protein intake the rules give you. Keto is a muscle sparing way of eating, the eggfast is a restrictive version of keto, and also muscle sparing. Why? Because it is moderate in protein not low. Protein is very important to preserve lean mass, especially during a weight loss process eating on a caloric deficit. Eggs are an excellent source of protein, with an excellent bioavailability as well as protein quality.

  • Fat Loss?

Yes. Ouch, but didn’t you say it was water weight? Yes I did, BUT it still promotes fat loss, as due to the caloric deficit AND protein that is provided by the allowed foods. The protein will not only help you feel satiated (as the fat will also) but it also makes you burn more calories than carbs and fat, due to a potential thermogenic effect, that, AND BE HAPPY WITH THIS lets you burn more calories during your resting time (this is also true for weight lifting – you burn more calories on your resting period than when you do aerobic exercises).

5. I have no time to make my meal plan, is there a set menu I can use?

I decided to follow the menu from I breathe I’m Hungry website, as I wanted to use a tested menu, that worked with other people. I will be developing my own menus for the eggfast soon and they will be part of a package for coaching an eggfast (my facebook page has a link to book for appointments, as well as here).

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

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 – I used a recipe of my own here

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 – I did change the recipe, I will post it later

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 – I did change the recipe, I will post it later

6. My results

I was interested in seeing how my mind and body reacted, not in the weight loss part, however I monitored both my weight and measurements, so here it goes:

  • I did not get tired of eggs, not at all. But I am not a person that is worried if a food is “eggy” as I do love eggs.
  • I did not feel a lack of energy, I was not exercising but during physical tasks, no loss of energy
  • I did not feel hungry, not at all, EXCEPT, and this is important, the mornings after I had a meal with sweeteners, like the crepes or the caramel custard. The next day I would wake up starving.
  • I did like the energy I felt, the satiety, the diversity of meals
  • I did not find my mind playing tricks on me, like e.g. wanting a certain food. No cravings whatsoever.
  • I lost app 1kg, and also 1 cm in my waist and 0.5cm on my hips (I am Portuguese, we have large hips and its quite difficult to lose weight there)
  • I felt less water retention
  • I did not have any bloating or any other digestive problems
  • My stool movements actually improved
  • I slept very well, no changes there
  • I felt fat was too high, easy to handle but still higher than usual for me, and felt it on my skin and hair, greasy than usual

Bottom line: Easy, doable, no bad side effects. The real weight loss will be seen in a week

7. How did I Transition back to Keto/LCHF

Other there is an immediate weight gain when returning to normal eating habits (not talking about high carb). Most people feel disappointed, they gain their weight back. What I did, after putting my knowledge to it and also after reading a lot about other people’s results was (is) to ease out of it. What does it mean?

  • For app 5 days, I will be keeping carbs low, only lettuce or other veggies very low carb will be added, on small amounts, fat still higher than my usual and make sure to get my protein.
  • I will not exercise for a week (as I was not exercising) to avoid water retention or any influence on my weight. I intend to see, if I will keep the 1kg off.
  • No sweeteners, baking, breads, until next Monday.
  • No HWC until next Monday
  • BPC still for breakfast
  • Eat when hungry only
  • Keep it simple, a protein and a lettuce salad will be fine. No balsamic vinegar, only EVO and Red Wine Vinegar/ACV to dress the lettuce

8. Conclusions

  •  Sweeteners did affect my hunger – I used xylitol as I did not have monk fruit or erythritol. Xylitol has more calories and a higher GI and could have been the cause
  • I did lose weight, still to know if it was real weight
  • No mind tricks or cravings
  • No loss of energy or lethargy
  • Feeling great
  • Did not affect bowel movement (something people is usually afraid of)
  • No nausea, feeling bored, wanting to quit

    9. Next steps

  •  Assess if the weight loss is real
  • In a couple of weeks, do an egg fast with no sweeteners whatsoever, complying with all the rules
  • Compare the results with this one
  • Produce two meal plans, being one sweetener free and the other with the use of sweeteners, as I am already full of great ideas for meals, more variety and taste, helping people stay on course

So, that all, please feel free to ask questions and share your experience, both at the site and page. Every input is welcome

22 comments

  1. joelle dunklin

    Thank you for the complete review. I just sent to my Mum. She loves eggs and has been in a stall; Might be something she is interested in!! Have a great day! Sent from Yahoo Mail on Android

    Reply

    1. heelsandspices

      Thank you for being present and always leaving a comment

      Reply

  2. motoguzzimomma

    Such good information, Dalila. Very thorough and answered everything I have wondered about an egg fast. And the menu for the days you followed sounds great. I will be trying this soon; first I need to unwind from travel and bureaucracy hassles as I am not quite in the relaxed frame of mind I would like. Many thanks for your dedication 🙂

    Reply

    1. heelsandspices

      Many thanks for your continuous support my dear

      Reply

  3. Barb Trevitt

    Thank you so much for doing this. I have been in ketosis for months but stopped losing a while ago. I do know it is because I eat too many Keto mimic foods with sweeteners and too much dairy. Looking forward to doing an egg fast after the family leaves this Easter weekend to break my mimic and dairy habit and get things starting again. Your input is very important to me, so thanks again. ❤️

    Reply

    1. heelsandspices

      Thank you so much

      Reply

  4. Sue Dobson

    Thanks for such detail,it answered questions I had
    Also from a keto life that I hope to continue, thanks for your inspiration

    Reply

  5. imonly17

    Well done Dalila, and well documented. You are a valuable source of information and I love how you take the time for the presentation of your food, even though some of which won’t enter my mouth! Lol. 😉 I know what you mean about the sweetener affecting you appetite. Thank you for all you do.
    Kate

    Reply

    1. heelsandspices

      Thank you Kate

      Reply

  6. mistimaan

    Just loved the recipe…………hope to try it 🙂

    Reply

  7. rhiannonmills1

    This information was very valuable to me! I started my keto/low carb lifestyle last June. I lost sixty pounds and then I got really lazy about it and slowly went off the diet plan. I didn’t gain anything back, but I stopped losing and I was just eating whatever I wanted to eat. NOW, I’m trying to get back into my keto habits and it’s been really tough. I thought maybe an egg fast might push me in the right direction. Today is day 1 😀 I’m so glad I found your blog! 😀

    Reply

    1. heelsandspices

      Thank you. Make sure after that you follow proper macros suited for you

      Reply

  8. Riham

    Thanks Dalila for the informative and detailed experiment. I’ve been 2+ years in keto, I’m planning an egg fast, just for trying something different. Can it fit an IF plan (20:4)?

    Reply

    1. heelsandspices

      Hi Riham, thanks for the comment. No, during the egg fast you should not do IF. I know its a mind shift from our usual keto/lchf eating habits but it is needed 🙂 I just prepared two meal plans for an egg fast that I will soon make available for purchase as a PDF file, so spread the word if you can, it will help 🙂 Thanks a lot

      Reply

      1. Riham

        Thank you Dalila for your quick response, and for your efforts, will certainly do that 🙂

  9. Jen

    This was so helpful, thank you very much!

    Reply

    1. heelsandspices

      Thanks Jen, happy you liked it

      Reply

  10. Becky

    So, I don’t do BPC, 1–can I still gave coffe, truvia and heavy cream? And 2–do I need to add the fat from BPC somewhere else?

    Reply

    1. heelsandspices

      Yes you need to have the amount of fat the rules state. An no, no heavy cream

      Reply

      1. Becky

        Just one more question. Sorry. The MCT is considered fat as well? So if not doing BPC add 2 tablespoons of fat (to substitute for MCT and butter) to just say, morning egg breakfast? TIA

      2. heelsandspices

        Yes MCT is fat Becky

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