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

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.)

A low carb menu plan for the egg fast diet by Mellissa Sevigny of I Breathe Im Hungry

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.



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?


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


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


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


1 String Cheese


1/2 cup Simple Egg Salad
1 deli slice cheddar cheese, quartered and microwaved until crisp (approx 30 seconds)


1 string cheese


1 serving Buffalo Omelette

Day 2


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


1 String Cheese


1/2 cup Simple Egg Salad
1 deli slice cheddar cheese, quartered and microwaved until crisp (approx 30 seconds)


1 string cheese


2 (or more) Snickerdoodle Crepes

Day 3


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


1 String Cheese


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


2 Easy Deviled Eggs (4 halves)


1 serving Buffalo Omelette

Day 4


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


1 String Cheese


2 Snickerdoodle Crepes


2 Easy Deviled Eggs (4 halves)


1 – 2 servings of Salted Caramel Custard

Day 5


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


2 Easy Deviled Eggs (4 halves)


1 serving Salted Caramel Custard


1 string cheese


1 serving Fettuccini Alfredo

Day 6


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


1/2 avocado w/ lite salt and pepper


1/2 cup Simple Egg Salad
1 deli slice cheddar cheese, quartered and microwaved until crisp (approx 30 seconds)


1/2 avocado w/ lite salt and pepper


6 – 8 classic buffalo wings, celery sticks, 2 Tbsp blue cheese dressing

Day 7


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


1/2 avocado w/ lite salt and pepper


1 serving Fettuccini Alfredo


1/2 avocado w/ lite salt and pepper


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)


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)


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)


lite salt (half potassium half sodium)
caramel extract (for the custard)
MCT oil or coconut oil (if making bulletproof coffee)


1 small package of raw chicken wings (for dinner on day 6)
1lb ground beef (for the chili on day 7)



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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  1. Sue says

    Omg! I love your blog! I’m I laughing so hard right now but I’m so very thankful for your hard work and time and effort that you put forth in order to help those of us who are stumbling through this new dietary world! Thank you for sharing your journey…ups and downs, good, bad ugly…with us …it really helps to know we are not in this alone. And thank you for your time and effort in stirring up and sharing these wonderful recipes. I just want you to know how very much you are appreciated! I’m glad to be a part of it! Keep up the good work and thank you!

    • says

      Thank you so much Sue! I appreciate you too – it’s comments like yours that keep me going after I just spent 8 hours on a post only to have someone ask if they can eat chicken salad on the egg fast lol! ;)

          • Anfal says

            How long did you go with this diet plan? And how many kilos you lose?
            I have been in Atkins diet for one yeat and lost about 13 kg of fat
            I am inrested to follow your plan ..thank you for sharing it

          • says

            I still do it on and off, in fact I’m starting it again today because we’ve been eating out a lot and I need to get back on track! I usually go for a week and then switch to keto for a week or two and then the egg fast again. I never lose less than five pounds and usually it’s closer to ten the first go around.

      • Kristine says

        Can’t thank you enough for all you are sharing and working on with us! I so hope I’m not going to be “that guy”…I read the FAQ 3 times and didn’t see this on there so I will apologize now if I goof…here goes…I hate avocado! Is there anything Ican substitute and get the same results? As soon as iI get this question rsolved I desperately need to start back on a low carb lifestyle. I gained 25 pounds over the last 4months and I was already 30 pounds over weight. I’m so hopeful for a successful quick start. I can’t thank you enough! God Bless.

        • says

          Hi Kristine! The 2 off plan days are less strict and as long as you’re below 20g net carbs per day on those you should be fine. You can sub any low carb snack for the avocado on those days! Let us know how you do!

    • Mumsies says

      Ditto, Sue!
      I read this aloud to my Mr. Hungry just a minute ago and we were both laughing. I especially appreciate the research on WHY this works as that has been a great part of my journey to rid myself of diabetic medications. So far I have gone from 7.9 HgbA1c in early December (on Metformin) to starting Bernstein in late January to 6.5 by early March (on Metformin) and now approximately 5.5 (NO Metformin) and still falling. I LOVE LOVE LOVE LCHF!!!

      Me: lost 21 lbs so far (slow metabolism, old set point and probably liver are the reasons why I hit a 14.5 week plateau though I have not been diagnosed with non-alcoholic fatty liver disease)
      DH: lost 36.5 lbs so far but he is not diabetic.

    • Joanna says

      First I want to say thanks so much for all you do! I LOVE this website! Now for my question. What about pickled eggs? Would the vinegar mess things up? I just really like them :)

      • says

        I’m really not sure Joanna! You’d have to get your fat somehow, but theoretically it would be fine as long as there is no sugar added. Try it out and let us know how you do!

        • Joanna says

          I still haven’t tried it, but I might just eat a pickled egg with a slice of cheese on the side with some butter. sounds gross, but I imagine a lovely cheese a butter bunwich with a lovely crusty roll. Imagination onlythough lol. Used to be one of my favourite things in my pre-gluten free days. Thanks again and next week when I do the egg fast again, I will definitely try the pickled eggs. And I think the eggfast icecream lol. Last week I lost 7 pounds and I did it for 4 days. Amazing for me. I had been on a plateau for months! Thanks again, and I will touch base and let you know how it works out for me. :)

  2. Pat says

    This is awesome and just in time for me. I break my fast tomorrow and, per your suggestion, will eat 2 egg meals for the next 2 days. The Menus and your recommendations are so helpful now and for future fasts, which I definitely plan to do. I have felt great all 4 days. For me, this works!

    PS – I even have one of those “frothy things” and now I know what to do with it— Bulletproof Coffee!

      • Pat says

        Drinking my first cup now. Can’t say I’m a big fan of it yet. I normally drink black coffee. Tried it first with just the butter/coconut oil but it needed something, so I added 2 drops liquid Splenda. Improved it but I still prefer black unsweetened coffee. Maybe there’s a cold frappe version of this I would like better. I’ll search.

        • says

          If you prefer it black I can see why this wouldn’t float your boat Pat – the texture is thick and creamy which I love, but it’s not for everyone! I do prefer the MCT over the coconut oil because it’s flavorless and I think the consistency is better. I wonder if it would taste good chilled – I’ll have to try it and report back! :)

      • Pat says

        Just finished my 2nd day of breaking the fast and no gain; no loss. I’m very happy I had a net loss of another 1/2 lb on the 2 days following my fast. Now for the hard part, staying the Keto course and continuing to lose. Fairly certain I will do the Egg Fast 2 days next week based on how well I do the remainder of this week.

        Curious how your are doing w/ your 2nd fast this week and look forward to your comments. I think we both have a similar amount of weight to lose. I have a competitive streak, so watch out!! :)

        • says

          Bring it on Pat, lol! I forgot I had to do some recipe development for a client yesterday so I’m starting my 2nd round of egg fast today instead! I ate off plan on purpose yesterday to see what would happen when I restart and if shocking my body with carbs pre-fast will get me better results during the fast. So far I’m up 3 lbs since I finished my last fast (even with carbing up yesterday), but still down almost 4 from when I started my first egg fast last Monday. Very curious to see what happens over the next few days and will keep you posted! I’m also tracking with my brandy new ketone meter and will post those results when my egg fast is over as well!

      • Holli says

        Just wondering if bullet proof coffee on a daily basis, one cup in the morning is ok even if your not following the egg fast diet. I am doing low carb and have lost about 60lbs since January. So I plan to continue the low carb diet. I tried the bullet proof coffee this morning. Thought it would be terrible, and never thought I could take coffee w/o some kind of cream, but to say the least it was a pleasant surprise. Thanks so much for your recipes and ideas for low carb dieters. Weekly menus are a big plus for me as well. When you change your whole way of eating/cooking it is difficult to figure a meal plan.

        • mihir says

          i’ve been drinking bulletproof coffee 3-4 times per week for the last few months with no adverse affects. if you go to the bulletproof coffee website forums (, there are many people there that have been drinking it for a long time.

    • says

      Sure, but you won’t be doing the egg fast which is only eggs, fat and cheese for the first five days. Unless you’re referring to day six which is a transition day so you could switch out the egg salad for chicken salad then. I would just caution that most people, including myself, saw weight gain on the off days when eating food other than eggs for breakfast and lunch.

  3. Alex says

    Thanks for the awesome meal plan! This may be a stupid question, but is lettuce allowed? I’m thinking 1-2 cos lettuce leaves for the egg salad to give a bit of crunch.

    • says

      It’s not a stupid question Alex and I probably should add it to the FAQS. The short answer is no – but it’s really up to you to experiment with what works for you. If a couple of lettuce leaves are going to keep you on track then it probably won’t hurt. If you aren’t losing though, that would be the first thing I’d cut out.

  4. Dawn Miller says

    Bam! I just got back from a 10 day vacation with only a 4 pound gain (which I lost in 2 days). Now I am in ketosis and ready to start this freaking “eggscellent” fast. I started today and can’t wait for the Alfredo…even bought the Marscapone. I hope you know how much you are loved and appreciated by us. I gave your website link to all my family members who were in disbelief of my recent weight loss (35 pounds). Then I wowed them with your Paprika Chicken and Cheesy Cauliflower recipes. You just got yourself 4 new followers! THANK YOU so much for posting this!!!!! <3

    • says

      Awwwww – THANK YOU for the support! And awesome to only gain 4 pounds in 10 days on vaca – it’s usually the opposite for me and I gain 10 pounds in 4 days ha ha! Hope you rock the egg fast – looking forward to hearing your progress through the week!

  5. Lisa Elliott says

    I also did an egg fast this past week and included HWC in my diet, up to 8 tbs a day, and lost 7.2 lbs!
    I enjoy your posts and recipes so much! Thank you for sharing!

      • Jennifer says

        What is HWC??? I have been on a LCHF diet for a year and a half. I lost 75 pounds but in the last 3 months not only have I stalled, but also gained some back. It is extremely disturbing and discouraging. I’m going to do the egg fast to try and kick start myself again. Thanks for all the info. It makes it easier to get started!!!

          • Jennifer says

            Thanks…is it ok to put a packet of Truvia in bpc? I saw you used splenda, but I have truvia and thought that was an ok sweetener. If so I’m going to love bpc with a tbsp of coconut oil and tbsp of butter.

    • says

      I am on day 3 of an egg fast. I am using HWC (heavy whipping cream) in my coffee. I am losing. I don’t like bulletproof coffee and need my HWC in it. So, thankfully this is working so far.

      • says

        It depends on the person Darren, some people lose well with the hwc and some don’t. I do best when I eliminate cheese too, as do others. Yet some like yourself report no difference with the dairy included.

  6. Brooke says

    I love you! I’ve list 50 lbs with your menus and I’m so excited to see a new plan! I’m totally doings this next week!!!

    • says

      50lbs! Wow, way to go – congrats!!!! I’m honored that you did that awesome on my plans! Please let me know how you do on this one – can’t wait to hear your progress!!!

  7. Lorraine says

    Still thinking about trying this, although I haven’t technically plateaued, just slowed down a lot, being so close to my goal.

    My husband is all for it since he loves eggs, me, not so much. We both love the cream cheese pancakes and had them this morning with a blend of whipped cream cheese/cream and raspberries. Not egg fast, but pretty low carbs, especially after a 2 hour hike!

    FYI… I also read recently, from the Wheat Belly doctor I think, that to break a plateau, do all meat (beef, chicken, pork, fish, etc) for a few days and yes, eggs are OK since they are fetal meat (yuck!). It would be interesting to compare results between the egg fast and the meat fast. If both are effective, maybe it’s really just super low carb that’s the answer.

    • says

      Maybe! That’s interesting, thanks for sharing! I’ll have to look into the meat fast – seems like all that protein would create an insulin response though – and your body will convert excess protein to glucose which can be a problem for some. I’m definitely going to do more research on this though – thanks!!!

      • Lorraine says

        You’re right, I’m guessing he meant the fat along with the meat, but it was his canned response to people who said they were stalled. That, and watch the calories. If you eat all the calories your body needs for a day, you won’t need to burn any fat stores. However, once you’re on maintenance, you can eat all the fat you want without gaining weight, your body just eliminates the excess, it doesn’t store it. I think that’s limited by the satiating aspect to eating fat anyway.

      • Angie says

        With the egg fast, what’s the theory with adding bacon/breakfast sausage to it? To much protein?

        I LOVE eggs and have no problems eating them. But what about adding spinach? Mushrooms? Thinking of ways to keep going on this fast without getting bored and always having a new version of eggs to eat.

        Thanks so much for your information and guide.

        • says

          You can add whatever you want to your eggs Angie – but then you’ll be doing low carb high fat, not the egg fast! Not sure why it’s only eggs and cheese, but it is what it is. Not to say you can’t modify it and still lose – just figure out works for you.

          • Angie says

            Thanks so much for the reply Melissa. I had a stall in my keto diet and tried kind of an egg/bacon/sausage fast about 2 weeks ago. I lost about 8 pounds after a carb cheat weekend. Very pleased. But my other half is having a hard time right now too. We are going to try and stick with your meal plan for a couple of days and then slowly add the bacon/sausage in. Can’t wait to try the crepes. AWESOME blog here by the way. And even more helpful that you answer all these questions!! Thanks so much again for your advice.

    • Rosa R. says

      Umm…I think my life shall never be the same after hearing eggs referred to as “fetal meat” lol

  8. BriAnna says

    Thank you so much for sharing this! Like you I was stuck in a rut and needed something to help me get back on track. I started this on Monday, by the time I weighed myself on Saturday I had lost a total of 10lbs! The egg fast really helped curb my appetite. Saturday I ate a hard boiled egg and didn’t eat until dinner because I was not hungry at all. We went out for dinner and I ordered a veggie omelet and a side of bacon and sausage. I weighed myself this morning out of curiosity and I am down one more pound. I think as I start eating normal again I will add to my eggs more veggies and slowly start adding back in meats to see if it will help with not gaining weight back. I will have to see how I do Monday when I slowly get back to my low carb lifestyle. I am thinking about trying the egg fast every other week, maybe for 3 days, 5 if I can handle it without going nuts on my family. Thank you for the recipes they really helped especially the Snickerdoodle crepes which I can eat every day!

    • says

      Thanks for sharing BriAnna! I’m intrigued that you continued to lose after the fast – but like many others you ate eggs even off the fast (which I didn’t really) and that may be the key! I’m going to try that when I come off the three day version I’m starting Monday – hopefully I’ll be able to lose more and keep it off this time! Let me know how you do with the rest of your transition!!!

  9. Cathie says

    Okay. I didn’t see it anywhere, so I have to ask – how about some fresh herbs for my scrambled eggs?

      • Cathie says

        Thanks, Melissa. Just wanted to flavor the eggs a little so I don’t get tired of eating them! Don’t really think I will because I already eat eggs every day. But 3 times a day may prove to be a bit much. Wish me luck!

  10. Sarah says


    I’m fascinated by the egg fast. I’ve been on strict keto for a month today (yay!). Your blog has been my go to ever since I started. I had reached a plateau after losing ten pounds, but today I finally lost another pound. Hopefully, this means I have broken through the plateau. I’m still planning on trying the egg fast.

    Anyway, I have an unrelated question/suggestion. Have you ever used agar agar? It’s a gelatinous substance extracted from algae and seaweed. It’s a common replacement for gelatin. I recently tried some desserts using it and it was a cool science experiment type of experience. I am hoping you might come up with some delicious and exciting recipe with it (maybe using some sort of low carb fruit?).

    Thanks for all you do!

    • says

      Hi Sarah! I haven’t used agar agar yet, but I have used xantham gum in some things with good results. I’ll look into the agar agar and start experimenting as soon as I get some! Congrats on breaking through your stall – hope you continue seeing good results!

  11. Asia says

    You. Are. A. LIFESAVER. Been wanting to give this a go, but waiting until we got back from vacation. I decided to give it a mini-test run and then you were an angel and posted this. THANK YOU SO MUCH.

  12. Mumsies says

    I am wondering to what extent ketone levels will continue to rise on the egg fast diet. If anyone else here tests ketones, especially with a blood ketone meter, would you post the results of your ketone levels while on this egg fast, please?

    I have been trying to break a plateau since April 12th after easily losing 20lbs but I ended up fluctuating between 18-20 lbs total loss since then. Last week I was at 18 lbs lost and tested the egg fast for just 1.5 days on the 7th & 8th and dropped 1.75 lbs for a total of 19.75 lbs (impressive!) with my blood glucose readings dropping an average of 10 points just in that short time frame; again, impressive!

    I am a 12-year type 2 diabetic bent on achieving normal sugars with just diet and exercise alone and have made great strides in the last 6 months by getting off my meds and with numbers continuing to trend downward. I want to do the full egg fast diet for the entire 5 days but I am already well into ketosis with my blood ketones measuring 3.3 this morning so I am not sure if it will even help or just send my ketones even higher which is my concern. Dr. Andreas Eenfeldt says that 1.5-3.0 is the “sweet spot” for weight loss and anything from 3.0-5.0 is not needed. It is highly unlikely that I would get into any trouble not being a type 1 but I am cautious anyway. I did like the explanation about the eggs and liver function and I do think my liver needs a swift kick in the rear after all of these years of Metformin telling it what to do.

    Since the 9th I have been diligent about getting my leafy greens daily and have started to follow a noon to 7pm eating window while hitting all of my target macros. I am not sure yet if I have actually broken the plateau but I am now at 21 lbs lost and the egg fast test seems to have been the catalyst that got things moving again (I hope). I felt fabulous energy during the day and a half- even more than usual.

    I read the article at The Daily Lipid- interesting!
    Here are some links with more interesting reading:
    1. Discusses choline including a handy food list rich in the nutrient that I am thinking might be great to include when breaking the egg fast to help keep the rebound weight gain from occuring. That is what I plan to try.

    2. Here is an 8 part series I found that I highly recommend on non-alcoholic fatty liver disease that confirms yet again that low carb is the way to go but does include a warning about too rapid a rate of weight loss if you have the condition. It is more common in women and I highly encourage you read all of the pages. Good stuff!

    • says

      Thanks so much for these links – can’t wait to read them! I just got my ketone meter and will track my readings over the next few days and then post them later this week. I ate carbs yesterday to get out of ketosis before trying the egg fast again for three days. I forgot I have to do a recipe for a client today though, so I won’t be starting my 3 day egg fast until tomorrow now. I’ll track with the meter throughout though and see what it does and report back!

  13. Courtney says

    Hey there,

    I LOVED THIS POST. I was keeping up with you last week and trying recipes as they came through but so looking forward to starting the proper fast this week.

    My question is that my calories when doing the fast are way over 2000, do you think this will impact? It’s the same when I do LCHF, super high calories. Could this slow me down?


    • says

      There is intense debate over calories in and calories out – like everything I suspect each person is different. I don’t lose more when I restrict my calories, in fact I seemed to lose less. I think we all have our sweet spot and for some it’s higher than others. In the comments people are losing on the egg fast like crazy and the majority of them aren’t counting calories. I’d say try it and see what happens. If you don’t lose you may need to eat less – but I found on the fast that I had to force myself to eat anyway so it’s not usually that high calorie for me by day two.

  14. Melody says

    I just found your blog and am enjoying it tremendously. I lost 190 pounds on low carb and maintain my goal weight by staying rigidly low carb. While I no longer need to lose weight, I still have days where I eat nothing but eggs and BPC just because I’m not interested in eating…but know, as a diabetic, that it is critical that I do. If I find myself craving because I’ve been put in situations where there’s tons of yummy smelling food (the local fair or family reunion), I find that sticking to a couple of egg fast days kicks those cravings right in the butt. Whatever the chemical makeup of eggs…it’s obviously good for the body and emotions/mind!

    • says

      Thanks for sharing Melody and WOW, what an inspiration you are to have lost 190 pounds on low carb and kept it off! Proof that it can be done – thanks for that! I’m all about the eggs from here on out – and if I do cheat for a night, it’s nice to know I can do the egg fast for a day or two and get right back on track afterward!

    • Toni says

      Dear Melody, Wow, congrats on losing 190 lbs…. that’s awesome and gives me a lot of hope. I often hear of men losing larger amounts, but not so much for women. I’ve lost ~40 so far and still have 130 to go, so I’m getting a little shaken that I’m slowing down so soon with so much left to lose. Can you please tell me how long it took you to lose your weight?

      Also, Mellissa – I’ve been searching to find your progress since your second egg fast — is it listed anywhere?

  15. Penelope says

    Hi Melissa! Thank you for all your hard work on this weekly plan you whipped up for us (and also for your ebooks, which are beautiful and handy!). As someone who works out food macros every day (for medical reasons) I know how painstakingly meticulous work this is… If you find the time, I’ll leave here 2questions! 1.Might I know your height? So as to have an idea of the correlation of how this worked for you and will work for me (started yesterday, but I’ve been ketoing since forever) 2.I don’t have access to franks red hot sauce, unfortunately… I do have tabasco though. How can I go about your buffalo wings? Thank you again!

    • says

      Hi Penelope and thanks! I’m 5’7 and would like to drop about 40 more lbs. if that helps! Also tobasco has a slightly different flavor but will work for the buffalo wings, as will any cayenne based hot sauce – you probably won’t need quite as much mixed into your butter though. I also like to do a version with just butter and cajun seasoning which tastes just as good and is just as low carb if that’s easier!

  16. says

    I’d been talking about doing a scrambled-eggs-only diet for weeks when my best friend pointed me to your egg fast posts. I started last Tuesday and lost more than six pounds between then and Friday (I didn’t weigh myself to start and therefore don’t know how many pounds I lost on the first day, oops!) thanks to your fantastic recipes that made me forget I was even eating eggs half of the time. I had Boston lettuce at a friend’s house when she made egg salad lettuce wraps for me, a kielbasa with my eggs when we went to a Polish restaurant, and a vodka cocktail at happy hour and still lost plenty of weight to make me happy. I’m sure I could’ve lost more had I stuck more closely to the plan, but I’m going to be alternating between this and regular low-carb in the next few weeks leading up to a beach vacation and wanted to give myself a little freedom in the hope that it’ll help me from getting bored. Thank you again! Your results were so inspiring, and your recipes are great.

  17. Vania says

    Hi Mellissa,

    I am really happy and totally thankfull you have set this up so nicely for everyone to see. congratulations on the progress you made last week and I hope you go even farther this week. I am trying the fast this week preparing myself for a big party in a couple of weeks (I am in a die-hard battle with a gorgeous gown hanging in my closet that comes with a stubborn zipper that thanks to a plateau just wont budge!) I hope this does the trick. I have lost almost 16 lbs on LCHF in 9 weeks. I credit a lot of this to you having made low-carb so easy, yummy and inspirational.

    I love your blog and I am very grateful for your kind sharing. A warm hug from Mexico.

    Have a great day!

      • Vania says

        I know, right? This morning it budged a little :O Oh I’m so happy thinking I could make it!!!! I hope by this time next week it will be all the way up! I am on day 3 and enjoying every minute of it :D

  18. Laurali Manieri says

    Hi Mellissa,
    First, let me say, you are my HERO!!!!! (bet you get tired of hearing that),I follow your blog faithfully, and attribute the success I’ve had since February in my weight loss journey to your insights and recipes. I was so excited when I read your post about starting an egg fast, that I jumped right into it. Just went and bought 3 doz eggs, some extra butter, and cheese. I sort of shot myself in the foot because I knew I wouldn’t have time to try any new recipes or exercise any creativity last week, (busy, busy, busy!). I choked down two eggs and the requisite fat for each meal and ate cheese in between. My very rigid fast consisted of 6 eggs/6 tbsp fat/3 ozs cheese. I only lost two pounds and stayed hungry between meals. I lost 2 lbs and gained back one lb over the 3 off days, (could only take 4 days). I learned two lessons – Don’t try to count calories etc. (I did and you’re right–way to much pressure), and the second is to take the time to make the fast enjoyable, (don’t just slop eggs and fat on a plate and call it a meal). I restarted today and am looking forward to the next five days. This afternoon, I am more full and satisfied than i was at any time last week. I do have a couple of questions…1) Can I incorporate your pancakes into this fast? how would you recommend? and 2) I’ve been reading the egg fat ratio should be 1:1, but I was hoping extra fat would be acceptable, an additional BPC in the evening would surely hit the spot. ;) Thanks for all you do!

    • says

      Thanks so much Lauralie! I hope you have better success this time around! In response to your questions – the cream cheese pancakes work great for this plan – I have eaten them with butter, with a slice of cheese and mayo rolled up together, and of course as the snickerdoodle crepes. A little extra fat is fine – it’s the cheese you have to worry about in my opinion so you should be ok with a nightly BPC! Though I don’t know how you do it, I’d be up all night!!!!

  19. Pamela says

    I’m a new reader and loving your site, I just started the egg fast today. I’m super excited to jump start my weight loss again. After loosing 85 pounds (in aprox 18 months) I’m just stuck and frustrated. Is it super important to have the fat at the same time as the egg? I did two eggs in 1 Tlb butter twice today, but that means I’m short 2 TLB of fat am I going to figure out how to get that in later or is it o.k. to be under?

    • says

      Try not to be too much under for the day Pamela – the fat is important, though I don’t think it’s critical that you eat it at the same time as your eggs. I get 2 Tbsp of fat in my BPC in the morning so I allow for only 1 T with my morning eggs usually. You can also make it up with a little extra mayo in your eggs, etc.

      • Pamela says

        Thanks much! We are all so thankful for your hard work and willingness to share and respond to each comment. You are truly blessing many families!

  20. Maureen says

    What do you think of using the mini Babybel cheeses as a snack? Some have no carbs and they travel well in those little wax circles.
    Looking forward to getting back on track!!

  21. cat says

    I am on day 3 and feel great! I am down 4 lbs in 3 days. I am trying to print your 7 day plan but can’t seem to download it….HELP!

  22. MrsK says

    Melissa—many THANKS to you for providing all this great information—finished day 3 and down 3.7 lbs since starting on Saturday. Was hoping for a bit more, but really only have a total of 10 lbs to lose. It’s day 4 and kind of scared to start eating LCHF!! I have tried to download this blog post, but keep getting message that this page is not available. Curious if you have had any other comments regarding the download option.

    Now, I just need to figure out what to eat today—started off with a couple of over easy eggs given I leave for vacation on Saturday so trying to get down another 1-2 lbs to equalize the damage I know will incur from the vino and bubbly my friends are planning..ha ha.

    Thanks again for all your great information!!!

    • says

      Hopefully the download issue is resolved now, thanks! With only 10lbs to lose that’s a pretty awesome result for just 3 days! Hopefully eating eggs while you’re off the plan will help you keep it off before vacation! Have fun – you had me at vino lol! :)

  23. Dawn Miller says

    Okay…I’m checking in! I got home from vacation 6 days ago and was up 4 pounds. Started Egg Fast 4 days ago. I am down 7 pounds in 6 days! Yes, I cheated a little. I had some wine once and a some whiskey one night. I am not even close to sick of eggs thanks to our guru Mellissa….thanks doll, you’re a life saver! Tonight is the fettuccine…I am salivating just thinking about it!!!!

    • Vania says

      I’m with Dawn here… you are our guru Mellissa, I have been trying your recipes for the fast this week, cooking in advance and stuff to have everything ready for any hiccup, and let me tell you, everytime I am on that tasting moment I say ‘Oh Melissa, you are genius!’ Thank you for that. Let me share a twist I did to the Buffallo Omelette, since I had not eaten cheese on day 1 (I did not plan ahead on Sunday :| and had har-boiled eggs with clack pepper butter for snack and lunch LOL) Once I folded the omelette, I sprinkled some parmesan cheese (the real stuff) on top, then flipped the omelette and grilled the cheese…OH DEAR, it was blissfull hehehehehe… also… I made my “caramel extract” with sugar substitute and a little water… and the caramel sauce came out awesome! Thank you genius Melissa.

      • Dawn Miller says

        Hi Toni! I got home from Vacay a week ago today. In the past week I have lost 7.5 pounds. two days of LC, 4 days of egg fast and then back to LC today. Can’t wait to see what the scale says tomorrow!

  24. Shay says

    Finally a diet on pinterest that’s not from 2006-2010! I will try a shortened version of this diet (Saturday – Tuesday) and let you know how it went next week. I’m tired of losing and gaining back the same 15-20 pounds :( Would love to drop 40 more. I’ve tried the low carb plan before and it worked wonders but I didn’t stay on it. Now I work out 5 days a week so want to try dieting again as well so my work doesn’t go unnoticed. Can you continue to work out while on the egg fast?

    • Shay says

      Ok so I didn’t start Saturday but on Sunday which means I’ve been on this diet for a day and a half and I’m already over eggs and I LOVE eggs! I think it’s because I’ve only been scrambling them (easiest way to do it aka I’m lazy). Tonight I’m either gonna make the buffalo omelette or the pancakes. Never got an answer for the working out part but I figure I should be fine because calorie wise I’m eating more than before. I’ve already had six eggs today so I really can’t fathom stomaching anymore but….meh. I’ve lost about three pounds already though so it’s working.

      • Lorraine says

        Were you already keto adapted? If so, working out is fine, regardless of what you eat (unless you run out of body fat!). I usually workout, walk, or hike before eating, since I have to get an early start before it gets too hot. I know a lot of the keto experts do that as well.

        We loved the pancakes before, so eating more of them this week is no hardship! We make a quad batch each time so we have extra in the fridge, they heat up well the next day.

        My plan is to alternate sweet with savory to hold off the sick-of-eggs thing.

  25. Mihir says

    ok, here’s what i don’t get. how can you possibly eat anything after drinking bulletproof coffee? i’ve been drinking it 3 times a week for a few months now. i have it around 6:30am and it fills me up. i’m usually good to go until at least 10 or 11 and sometimes even longer depending on my activity level for the day. how did you manage to stuff down 2-3 eggs fried in 2 tbsp of butter on top of the coffee?!

    • Toni says

      Mihir, I completely agree! After I drink BPC, I’m so full, it makes it extemely difficult to drink my needed water throughout the day, let alone eat. That coffee holds me for several hours. I also make mine with 2 tbs of Kerrygold because i like it extra creamy with plenty of froth.

  26. Lorraine says

    OK, you have convinced me to give it a try! I only have 7 lbs to go to meet my original goal, then maybe another 10 or so. I’ve been stuck doing 1/2 lb here, 1/2 pound there for the past several months and it’s getting old. I would truly love to meet my goal before my birthday August 7th which would be 11 months and 64 lbs since I started my keto lifestyle.

    My husband is on board as well since he has a little bit more to go around his waist (men lose around their middle SO much easier than we do!). He also loves eggs.

    We’re starting on Monday since we’re going to our annual Renaissance Festival on Sunday and don’t want to miss out on delicacies like sausage on a stick and fried artichokes. I love that they have so many foods I can eat, although not the “beer sponges”, i.e. giant pretzels.

    One problem, I don’t drink coffee. I think I’ll try Bulletproof Tea instead.

  27. Lorraine says

    I adapted our favorite spinach asparagus quiche recipe for muffins, which would work for the egg fast.


    I made these changes:
    – 12 eggs instead of 6
    – garlic powder instead of garlic
    – 3 oz of fresh spinach, chopped (you can leave this out to adhere to the fast but it’s only 1 net carb for the entire batch)
    – dropped the asparagus

    Baked at 375 for 20 – 25 minutes

    1 net carb per muffin

    Another variation is diced canadian bacon or ham with shredded cheddar cheese and fresh chives instead of scallions.

    .6 carbs per muffin

    I eat them with a pat of butter.

    – Be sure to use paper liners because they will stick to the pan, no matter how well you spray it. I use parchment paper liners, they are fabulous!
    – After they’re cooled, wrap each one separately in plastic and freeze. I microwave for 1 minute, then put them in the toaster oven for a few minutes to crisp up.

  28. Susan says

    Wow, this post is super duper helpful. You’ve really made this short term diet easy to understand, so thank you! I’d heard about it vaguely, but never had a clear idea and now I’m totally prepared to try it. I think what appeals to me most about it is how quick and easy eggs are to cook. They aren’t my favorite thing in the world, but during the school year when I’m working I hate having to cook all the time, so it would be great to mostly fix all my egg meals (boiled eggs, deviled eggs, egg “noodles”, crepes, custard) ahead of time and just eat them on the go. Seriously, 4-5 days of no cooking? That sells me on this diet and always turned me away from the meat fast, which I knew would require much more cooking. I can see myself doing this once a month of so during school. Cheap too!

    To start off I’m going to do three days of egg fast then two days of two egg meals a day and possibly just meat the third meal. We shall see! If you’re interested I’ll let you know how it goes and how much weight I lose. I still have 90 pounds to lose (“only” 30 down since Jan so I’m more than ready to speed things up a bit!!).

  29. Cathie says

    UPDATE: okay, here I am starting day 7. I feel great and no more bloat. I have only lost 3 lbs. and I have followed the plan to a tee. I have not pooped (sorry!) since day 2, but I don’t feel constipated at all. Weird. I am hoping once things start moving along, I might lose more. Here’s hoping! Any solutions anyone? Is anyone else experiencing this?

    • Lorraine says

      Are you taking magnesium supplements? I take 400mg twice a day. Make sure you’re drinking enough water too. I’ve always been a big water drinker, but even I had to consciously up my water when I started keto.

      I’ve also learned that when my digestive system seems sluggish, I need to take a long walk. Walking usually gets things moving.

      • Cathie says

        Thanks for the reply! Yes, I take 500 mg. twice daily. I have been drinking more water than I ever have, but I will try drinking more. I do take walks pretty much every day. I’ll up my water intake and see if it helps. Than you!

        • Lorraine says

          Today is only Day 2 for me, but the Bullet Proof Coffee seems to help things move along REALLY well, perhaps a bit too well! We’ll see if that continues as my week progresses.

          • Cathie says

            Well, I had the BP coffe. It worked, but I felt awful the rest of the day. But I did lose 8 lbs. total for the 7 days! I feel much better today, thank God!

          • Lorraine says

            Yeah! I’m glad it worked for you Cathie! It also confirms that it was the coffee that made me sick. I felt better today after a while, but won’t do the coffee again unless I have the opposite problem. My husband was affected as well, but had attributed it to eating some unhealthy food the day before. He’s a big coffee drinker, so it must be the combo with the fats.

            Congrats on the 8 lb loss!

  30. Lorraine says

    Here we go! Started the egg fast today. I can’t wait to see what happens! It would be SO nice to knock out the remaining lbs to meet my goal.

    We started things a little late, timing wise. I learned the hard way not to put hot liquid in a blender with an air tight lid. Can you say ‘explosion’? LOL! Scared the crap out of me and the dogs. Sent hubby out for an immersion blender to make the Bullet Proof Coffee – MUCH better.

    BTW, I made my decaf coffee with cocoa butter, MCT oil, and Dark Chocolate Stevia – mocha!

    I’m also making mini cheesecakes. They end up being just over an ounce of cream cheese per cake, so will fill the snack slot perfectly. I’m adding extracts to them for different flavors, and serving with Walden Farms syrups.

    Buffalo Omelettes are on the menu for dinner.

    Also figured out my husband’s meals. He’s a truck driver and is currently working 12 – 14 hour days. He’ll have leftover cream cheese pancakes before he leaves at 2am and while his coffee is brewing. He’ll take his Bullet Proof Coffee with him and have hard boiled eggs with butter for lunch. He’s going to put the butter container in the front window of his truck while he’s unloading so the butter can melt, LOL. Then I’m making a batch of cream cheese pancakes and rolling them up with some cream cheese/cinnamon filling so that he can eat them cold for another meal – second lunch?

        • Lorraine says

          Update on the cheesecake… the batter fills 12 muffin cups all the way to the top. They puff up a LOT while baking, then fall and sink in the middle. I’m sure they taste amazing, the batter was great, but maybe a water bath type of baking would work better. Cheesecake experts?

          • Lorraine says

            Another update… they do taste very good, but are quite fragile. My husband LOVED them!

            Also had the Buffalo Cheese Omelette for dinner. Not my favorite, blue cheese doesn’t seem to go with eggs for me and I’m not a buffalo chicken fan, weird, I know. But my husband thought it was fabulous.

            So made it through day one. I’m not sick of eggs yet, but am getting sick of cream cheese for sure. I haven’t been hungry at all, but it’s about the same number of calories as I’ve been eating – about 1400 – and the higher fat percentage keeps me full. I sure hope I have good news when I weight in in the morning!

      • Lorraine says

        Ha! If you only knew!

        I’ve been using Microsoft OneNote for years, long before EverNote was a thing. I’ve always collected interesting recipes and tips I come across and started a cookbook notebook in OneNote about a year ago. I copy and paste recipes in subject tabs (Bread, Veggies, etc), each one has its own page within that tab. Then I divided those into sub-folders to group similar items like Cookies, Cakes, Candy. It’s really nice because it automatically includes the source link and I can search by any word – ingredient, source, etc. It takes about 10 seconds to copy and paste into the appropriate sub-folder. So much easier than paper! Microsoft recently updated the app to include mobile syncing too, so I’m able to carry my cookbook with me on my phone, which is handy for looking up recipes when I’m at the store. I can also share my cookbook with others.

        That said, I still have piles of paper recipes collected over the years that are waiting to be included in a 3-ring binder. That project will never be done. I also print out recipes on 6×4 index cards when I go to make them because I really don’t want my laptop in the kitchen. I still need to organize and file those, they’re in a big pile right now, waiting for me to swap out old carby recipes for my new healthy ones in the box. And all that doesn’t include my cookbook collection or recipes I have stashed at or favorited on or pinterest. I guess I like food ‘porn’ ;)

        • Hélène says

          I am so ur CLONE.
          Dying laffin here as I have recipes from 2 decades ago stashed places. I stash recipes EVERYWHERE and since 1994 I stash them digitally everywhere too!! I go through and throw ones out now also becuz I don’t eat that way anymore—TVP and soymilk anyone lol
          Oh, *what* will become of us? :0
          someday I WILL write a ckbk, I am determined! lol

  31. Amanda says

    Hi Mellissa!

    I finish your week plan and lost 8lbs! But seemed to gain some pimples, I was not able to find anything linking the fast to breakouts….have you heard of/experienced this?

      • natalie says

        Hi Melissa. What was your CM or weight loss after this fast? how often could I try this …Once a month?

        • says

          I did it every other week last year for a total of 3 times in just over a month and lost about 20lbs! It’s different for everyone and it really depends also on how much you have to lose when you start. Some people have reported doing it for longer than a week at a time with good results as well – I just need a break in between to eat other things like more veggies, etc.

  32. Pat says

    OK. I’m back to posting here. When I posted a status comment on your FB page, it apparently goes out to the world as a couple of my FB friends commented on it. NO! Not liking that. The details of my diet are for my blog peeps only.

    Lost another 1/2 lb of the 1 lb I gained. So I’m still around 7 lbs down total and will be very excited to pass the 10 lb marker which I hope will be by the end of this week. I truly will weigh every day to keep the numbers going downward or the same. This 3 down; 1 up will get on my nerves at some point. And that glass or two wine will have to be a luxury now. I just love that I’m so back on track again and feeling super-motivated. And I still LOVE EGGS and cheese.

    • says

      Congrats on the loss Pat! Regarding your posts not being broadcast to the world, I have resisted starting a closed IBIH facebook group, though they do have their place. I had set up a forum page here on IBIH when I first switched over to wordpress and it really never took off so I got rid of it. I feel like it would be useful now though because readers could start their own threads, ask questions, have discussions, and share recipes and photos in a private setting right here on IBIH. Is that something you’d be interested in if I brought it back? I might poll some of our regulars on the FB page too. Since I’m working on the redesign anyway I can add that back in and make it so it’s private and for registered members only. What do you think???

      • Pat says

        I would like a closed group on FB. Several of the other blogs I follow from time to time also have closed group FB pages. It provides a sense of privacy and freedom to share because the only people there are all sharing a common goal. Thanks. Either way, I’m happy to part of your blog and FB. It has been enormously helpful to me.

  33. Miyani says

    Good morning!

    I’m on day 3 of my egg fast, so I guess I’m halfway done? I’m down 3 pounds so far, and I’m hoping that accelerates a bit in the last few days.

    My main problem is getting enough fat in my day. I’m easily getting enough cheese (and am making an effort to stop that), but my “golden ratio” seems to be about one tablespoon fat for every two eggs, or I find the food pretty unpalatable.

    Mornings are bulletproof coffee (with one tablespoon coconut oil and one tablespoon butter), and two eggs scrambled in one tablespoon butter – if I fry them, the butter all stays in the pan. Lunches, just for ease, are an “egg salad” with two eggs, a tbsp of mayo, and a bit of mustard. Two tablespoons of mayo is WAY too much. Dinners have been a buffalo omelette (completely fell apart, but tasted… ok?) and snickerdoodle crepes (delicious, but way too dense and sweet, I could only have a few bites). Both of those seem to be less than equal on eggs to fats – with the crepes, it seemed like a lot of the butter was left on the plate (plus the crepes were high in cheese).

    So on a typical day, I eat about 6 eggs, 5-6 oz of cheese (no many of the not-eggy dinners are cream cheese heavy…), and maybe 5 tbsp of fat? Is that going to throw me off?

    I’d like to do this right, but I’m at a bit of a loss as to how to get more fat in without making the food inedible. I don’t have time on weekdays for more than one cup of bulletproof coffee, unfortunately. Any advice?

    • says

      Eating more fat should definitely accelerate your weight loss, your plan right now sounds too protein heavy. Not sure what to recommend though since you seem to find butter and mayo unpalatable. I let my crepes cool a little so all of the butter doesn’t melt out – and if you find them too sweet you can cut back on the sweetener for sure.

      • Miyani says

        I find them ok in smaller doses, I just don’t like feeling like Paula Deen. :P I wouldn’t know where to add more fat, even butter and mayo, without adding more protein alongside it as well. Hopefully the fat content in the cream cheese and marscapone (SO looking forward to alfredo!) will balance it out somewhat.

        Letting the crepes cool is a good plan, mine definitely melted the filling right away. Thanks!

    • Hélène says

      Believe it or not, melted coconut oil in warm water with a squeeze of lemon or lime maybe, or just straight, is not bad. And you can put 1T oil in 12-16oz water and drink it down.
      Do this twice a day and there’s 2T more of fat. I put extra butter on my eggs too. I also put coconut oil in my greens shake–not on the protocol, just be warned. It’s adding 1-5g (depending on the green & how many you have) a day of carbs to drink a shake or 2 a day with stevia for sweetness since no fruit. I also won’t do cheese so that will me a tiny bit of carb to work with daily in the greens, that I wud be eating otherwise in the cheese. But it could affect the wgt loss as it’s not following protocol.

  34. Lorraine says

    Down another 1.4 lbs this morning for a total of 2 lbs in 2 days. However, I spent a good portion of yesterday in the bathroom and am still not doing well this morning, not my ideal way to lose weight.

    I think it’s the coffee, I don’t usually drink it, although it could be the fat increase. I was doing about 65% fat and now it’s up to 85%. But no more coffee for me, I’ve substituted a couple of fat bombs in it’s place.

    • says

      Sorry you’ve been under the weather Lorraine – if you aren’t used to coffee it could definitely be that. Hopefully you’re feeling better now that you’ve eliminated it again!

  35. Shay says

    Ok people TMI time!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! I’m constipated. I always thought that meant you just don’t go regularly but no ma’am this is “stomach in knots but nothing is happening” constipation. I don’t get it. I’m taking fiber supplements and I’ve even given up eggs for dinner (meat and veggies because I’m tired of eggs by evening)….I haven’t used the bathroom since SUNDAY! This can’t be life!

    Side note: I’m still losing by eating eggs for breakfast, lunch and snack with a low carb dinner sans the eggs. If you want to kick start and drop pounds quickly do eggs all day long (something I will be doing next week after recovering from my daughter’s seventh birthday…cake and ice cream…I can’t wait)

    • Lorraine says

      Sorry to hear that! My husband and I have the opposite problem, going on 3 days now. We gave up the Bullet Proof Coffee, and I thought that helped, but no, more of the same this morning. It must be the increase in fat, and with little to no fiber, it’s going straight through.

      On the positive side, I’m down 3.8 lbs with 2 days to go! My husband, as I suspected, has lost at leave 5 lbs (he doesn’t weigh in consistently). But he wasn’t keto adapted to start with, so not too surprising.

      Cathie was also having trouble with constipation and the Bullet Proof Coffee did the trick for her.

      • Shay says

        Thanks Lorraine, I wasn’t doing the coffee because well, I hate it but I tried it and it definitely helped. I just read your quesadilla post and it’s funny because my daughter wants them tonight so I may give this a shot! If you have any tips on making the pancakes thicker I could use all the help I could get. My pancakes are so thin it’s difficult to flip them.

        • Lorraine says

          It seems like adding any kind of powder helps keep them from sticking. The ancho chili powder worked well, I also added extra cinnamon and ginger in the regular pancakes and it also helped make them a little thicker and easier to flip.

          FYI… the savory ones still have a pancake texture, not at all like tortillas, but the quesadillas were still pretty good.

  36. Lorraine says

    Interesting discovery…

    I thought I maybe would be able to make quesadillas with the cream cheese pancakes, so I replaced the sweetener and cinnamon with ancho chili powder and garlic salt. I went to turn them and found them FAR easier to flip and a bit thicker too.

    I made a quad batch with 1 tbsp of chili powder and a couple of tsp of garlic salt.

    I bet if I add more cinnamon to the regular version, it would have the same effect. Maybe some nutmeg and ginger too.

    BTW, they’re good, but they just don’t crisp up like tortillas do. At least they don’t taste like eggs.

    • Hélène` says

      I used 1/4tsp salt and sum fresh pepper, 1 1/2tsp chili powder, 1T dried parsley, 1/2 tsp garlic powder with 4oz crm cheese, 4 eggs. After cooking, I buttered them and sprinkled redhot on. Not bad, still eggy, but definitely would be great to use as wraps for tacos, etc or just snacks. My kids ate them rite up!
      Unless it’s just for you, I would easily quad each recipe I made. Actually I would probably do as many as I could get in my blender and then wrap with wax paper btwn them and reheat.
      I used to make huge quantities of waffles, pancakes and french toast and freeze them. These kinds of things are so tedious lol
      I cant wait to try the sweet ones too. Sure they’re awesum too!

  37. Dawn says

    I love how i found a recent blog about low carbing. To me low carb is the atkins diet from 2002.

    The diet featured in this blog is essentially the atkins fat fast for stallers on the induction diet.

    Just do the original atkins and forget about adding herbs and onion powders and garlic and all kind of additives, to be successful with a low carb approach you need to be familiar with all carb counts of clean foods.

    I only eat clean food nowadays, if god wanted me to eat an egg with cream or splenda then the egg would be already sweet.

    • Pat says

      10 lbs –That is awesome!

      I’ve been off the airwaves a few days and expect to be for 2 more weeks while I move. My scale is already packed but I’m still eating LCHF trying to empty the fridge of the food in there and not buying any new food. I will resume my Egg Fast rotation once I’m back to the beach living full time. If nothing else, I’m sure I can keep myself status quo or even drop a few pounds during the move.

      Good luck to everyone and I’ll post my progress when life becomes normal again.

  38. Mette says

    Just heard about your blog yesterday when I was preparing my EGGsperiment :-) I am now using your plan as my guideline.
    I modified the coffee this morning, am not sure if it’s oki, know you don’t do it. Decided that I could use 1 oz cream in my coffee instead of 1 oz cheese later, so let’s see.
    My coffee this morning:
    1 Nespresso shot
    2 eggs
    Flavorless coconut oil (1 Tsp, should have used 2)
    1 oz creme
    Icecubes + water
    Mixed it in my blender, and it tasted great.

    I am use to LCHF, but don’t think I loose to much weight. I am on steroids everyday (arthritis), and is about to cut down on breastfeeding my 7 month old baby, so now it’s time for something new.

    Thanx for a great blog :-)

  39. Dawn Miller says

    Just so we are clear that there are 2 different Dawn’s posting…and I’m the Good Witch! :)

  40. Liz says

    Hi there,
    I apologize in advance if you already answered this question/query/conundrum in previous comments but – i’m going to ask it anyway :)
    I’m really really really wanting to start doing the egg fast. The menu that you have posted looks absolutely delicious! However, I work 12 hour days so, what would be good substitutes for the days where you have omelettes, pancakes, for lunch? Would they be still good if prepped the night before? I don’t think I could do hard boiled eggs all day (from 6am to 7pm).
    Ideas? Advice? Help?

    Many thanks in advance!


      • Maroo says

        How about an egg muggin? I’ve been cooking my eggs in the microwave–2 T butter and 2 eggs stirred in a mug, with salt and pepper. Can you keep eggs and butter in a fridge at work, then whip these up on your break?

        • Lorraine says

          Just refrigerated. A quad batch lasts the two of us less than a week, so I haven’t had to freeze any. I just bought a bunch of eggs, and cream cheese was on sale, so maybe I’ll try that this week. I’m sure they’d freeze just fine but you’d have to put parchment paper in between each one, they’re very delicate and would stick and tear otherwise.

  41. Hélène says

    Ok, don’t hate me but I’m wondering about the cheese part…could I sub avocado for that as I can’t eat dairy for at least a while?
    I think that’s mostly fat, like cheese, but no casein which seems to be the problem for me.
    I don’t think I can just eat eggs and coconut oil (butter’s not ok for me either right now) for the next 5 days…
    Then again, shoot…maybe I can come up with a different egg fast for ppl like me…I’m thinking my daily morning ritualized green smoothie with 3 eggs–dont even know theyre in there. It’s also got 2T coconut oil and sometimes cocoa powder, sometimes grated ginger, (sometimes even chopped beets!) but always van and stevia glycerite AND GREENS. I wonder if the greens would be ok or if they’d just be too much carbs. Cheese DOES have *some* carbs too. I’ll have to investigate–and then try it, eh lol
    2 shakes like I did today of greens, one without eggs tho, had nuts and seeds (would have to be eggs again for the modified egg fast attempt). Then sausage and fibrous veggies dinner with more coconut oil. Maybe have fried eggs in bacon grease for that meal instead and no veggies, just warm water with coconut oil and lemon juice in it–yummmm. Or put coconut oil over eggs…MAYbe. Shoot, maybe just ALOT of bacon grease would work, it’s a sat fat! Anyway, only one meal a day is gonna seem like eggs so that would be an *easy* method huh
    2 shakes a day and one meal of fried eggs nightly. Cinch!
    …just wondering about those darn greens’ carb count :0

  42. says


    You “crack” me up, girl! Ok, so I’ma try the egg fast. After watching people do them for eleventy billion years, I decided to goof around and do it. I love my Dr. Westman Page 4 plan, but it’s being able to play with foods within the confines of a low carb ketogenic landscape that changes our lc keto woe from a diet to a lifestyle. You can feel free to hop over to whatever low carb keto protocol you want, as long as it doesn’t take you out of ketosis! So score. I’m here with the incredible edible eggs. Thanks for your humorous hijinx and inspiration, girl!


    Susie T. aka Sooze

  43. Mama Owl says

    Ok… question? Your menu plans here don’t quite match what you posted you ate every day… or at least I can’t get the math to add up :) For day one, you said you ate 10 eggs, but the menu here doesn’t give that many. Also, the menu here has string cheese and other things that you did not say you ate on your daily post. ??????? Which one did you follow?

  44. Maroo says

    I’m on day 3.5 and down 5.5 lbs. I’m impressed because I don’t lose weight on ANYTHING–low fat, no fat, low carb, vegan, calorie restricted, doing 1 hour of cardio a day–nothing works. And I’m having my period, which usually means I gain a 1 or 2 a month, usually permanently. Of course I’m hoping I can keep it off, and will do the transition day at the end of the week. I’m intrigued with the idea that my macros have simply been off for years, and all along should’ve been eating more fat. Could it have been that simple and that heretical? Mellissa, are all your cookbooks geared to higher fat than protein? I’m new to your blog, have already purchased several of your e-books (the main one, plus fall and summer supplements) but haven’t read the fine print yet.

    • Shay says

      Maroo – I think it’s been the macros all along. I too do not lose weight using any of those diets yet I lost 4 pounds in 2-3 days on the egg diet. Last week I took a egg break and just up’d the fat and kept the four pounds off plus lost an additional pound.

      • Hélène says

        Yeah, I’m thinking I’m going to have to go very high fat, very low carb and some protein to bust my cravings that I’ve let get OUT OF CONTROL *again*.
        I can’t believe how I do this, esp over and over!!
        If I could stay very high fat for maybe 4 mos maybe that would break it?
        Maybe it’s the bad relationship I’m in yet again?
        Maybe I’ll just never be thin, in any way, again?
        I’ve not lost a single pound since late March, yeah looooong time. I’ve gone up and down 3-5 pounds but that’s it.
        No wonder I get bored and want CRAP, with no results, how could I not? I don’t even want chocolate as I think I’ve balanced my hormones pretty well right now (last several months have pretty good, sleeping not to bad even). I just want CARBS!

  45. Maroo says

    I also wanted to share that I’ve been doing the egg fast while my husband is away for a week (makes it easier). One of my favorite snacks is to eat cream cheese “frosting” by mixing up 1 oz of cream cheese in a cup and stirring it with stevia to taste and a dash of vanilla. This sure tastes like being a lazy slob rather than a virtuous dieter! I just checked and apparently vanilla has .5 carb a teaspoonful, but maybe there are alcohol free versions that have 0.

    • Hélène says

      Quarter the hardboiled eggs, salt and pepper them and squeeze mustard over the top. No mayo needed! My kids love them like this too lol
      Or mash one with some coconut oil, s&p, and some mustard and try it out. Nothing to lose, right? What’s one egg when you’re eating 3doz in 5 days :p
      I may try this tomorrow even! Maybe sprinkle some garlic & onion powder too…

    • Hélène says

      EVO and vinegar with salt & herbs as a dressing is wonderful on tuna and hard boiled eggs also. Forgot to mention that. I tried it on the tuna yesterday and thot BINGO, going on my salmon salad next time too, not just for tuna salad! I try to avoid mayo as I’m lazy and the jarred stuff is soy oil…healthfood canola oil mayo is not much better. BACONNAISE will happen someday when I can save up a whole cup of bacon grease lol
      of course I will prob just eat it by the spoonful when i get it made :0

  46. Emily says

    This may be a dumb question, but I’m a teacher so I’m supposed to say there aren’t any dumb questions :) Day 3’s lunch is: 1 Cream Cheese Pancake, 1 Tbsp sugar free mayonnaise, 1 deli slice cheddar cheese. Is that like the mayo on the pancake or the pancake with syrup link in the linked recipe? Thanks!

    • says

      I’m confused as to what your question is – it’s the same pancake as the recipe with the syrup, but instead of syrup you’re making a wrap out of it with mayo and cheese. If that’s not the answer you were looking for let me know!

  47. Crystal says

    So I did this Eggfast last week (5 days) and lost 7.3 lbs. Then, over the weekend I went to a bbq and ate low carb (and then eggs the rest of the day) and then I had steak last night for dinner (OMG so wonderful!). I gained only .6lb over the entire weekend, so I’m pretty happy. I’d lost 25lbs. from Jan-March but then have been stuck at one of my set points for the last few months and I was not having any luck. Luckily this pushed me out of my rut. I haven’t been in the 140’s for about 8 years, and wheeeee!

    So I’m starting another week of the Eggfast (today’s day 1) and I have to say I’m pretty sick of the texture of blended, scrambled, mixed eggs. Fluffy. ug. I looooooove deviled eggs (I have them every day for lunch and I can still go for more) but I’m dying for some more recipies that are eggfast compliant that aren’t “fluffy”. Heck, I’ll even go for fluffy at this point.

    And just as I was driving to work I realized I had left my deviled eggs sitting happily in the fridge at home. Boo. Luckily they have hard boiled eggs at the Whole Foods salad bar, and I threw them in a little box along with some oil, cider vinegar and tamari. OMG! They were soooo wonderful. The smell of the tamari still haunts me, and I can’t wait to forget my lunch again. So just in case someone wants something a little different, this is definitely awesome. Would also be great if you smashed the eggs a bit and soaked up the liquids.

    Oh, and I don’t drink coffee, but I have the European cocoa (Dutch processed) and it has 1.8 carbs in a tsp so I make BPC with that instead of coffee. Bullet Proof Cocoa. It’s pretty great, and it hasn’t messed up the losing weight thing, which is really awesome. And the Kerrygold totally makes a difference.

    Thanks so much for posting this (and we’d love more recipes! :D)

    • Lorraine says

      Wow! Congrats, that’s great!

      The cream cheese pancakes are definitely NOT fluffy. They’re really good and don’t feel as though you’re eating eggs. I still have them almost every day, egg fast or not, because they help keep the fat up and carbs down. It’s also easy to make a big batch and keep them in the fridge.

    • Toni says

      Dear Cyrstal,
      Congrats on your progress last week! I did my first egg fast the second week in July… 4.5 days and I lost 8.6 lbs. The night of the 5th day I had ~2lbs of snow crab legs and butter and was reduced to trace ketones but no gain the next day. The following day however, despite lowcarbing it with 2 egg meals, the scale jumped +1.2 lbs. Even though I ate mostly HFLC the following week, the scale kept creeping up, pound by pound. I admit I probably over did it on the meat because I was so happy to have a piece of chicken or some bacon, I was like a pig in slop! I decided to do another 5 day egg fast and on the morning of the second day, my weight increased!!! What the……?!? I got pissed and went back to standard low carb because I was so sick of eggs and I had suffered too much not to lose anything. Ultimately, I had gained back ~5 lbs of the 8.6 lost before leaving for vacation. I just knew my vacation would “do me in”, even though I was determined to stay low-carb, I knew it would be difficult to maintain the HF/LC ratios in proper balance. And I was right, so I blissfully gave in to all the protein I desired (ribs, smoked turkey, lettuce wrapped burgers and low carb icecream :-) :-) :-))!!! Hey, it was vacation after all! I was scared to step on the scale when I returned, but surprisingly I had not gained a single pound! My weight did not fluctuate at all for 3 days, then suddenly it jumped 2 lbs! (Maybe I was retaining water???)

      I had already decided to start another 5 day egg fast…, I started last Tuesday and by Sunday morning was down 9.6 lbs. Sunday I had 2 egg meals and then grilled salmon, broccoli, sauteed spinach, and a fresh caprese salad (tomatoes and mozarella with olive oil and a little balsamic), and was back up 0.9 lbs Monday. I egg fasted all day yesterday hoping to lose the 0.9 lbs gained from Sunday, and the scale didn’t budge at all this morning :-(

      I’m trying hard to keep things in perspective b/c I know that most of the weight lost on an egg fast is water, which will be regained when properly hydrated, but it is still a bit discouraging to not see the scale move, or worse yet, move in the wrong direction after a long egg fiasco. I love eggs, but it’s pretty easy to get sick of them fast. I’m continuing the egg fast this week and that scale better show some progress in the morning, or I just may throw my scale out the window!

      I too get tired of the same ole fluffy egg thing, even though Mellissa has some great recipes here. In addition to those, I’ve made meringue with the egg whites left over from Mellissa’s ice cream recipe; a dessert souffle, adding Torani SF syrup and maple flavored extract; and a crispy quesadilla, which is a great change in texture! The key to getting it crispy is to make the cream cheese pancake batter in a VERY hot skillet with coconut oil (butter will not get hot enough and will burn). Fry a large but thin pancake until it’s dark brown on both sides, then add your favorite cheese ( I like white American) and fold the pancake in half. Leave this on low heat until the cheese melts……mmmmm, heavenly! I made an extra and kept in the fridge, the next day I reheated it in the skillet with some butter and it was wonderful!

  48. Suzzi says

    Thank you sooo much for posting your “keto”, low carb recipes. I have been stalled dieting for months now, will little to no results, so I am in love with your blog!! (And I almost never read blogs.) I am trying to figure out what MCT oil is? I have googled it but it just gives suggestions like coconut oil. Can you suggest some brands or names?

    Thank you!

  49. Carly says

    Hi Mellissa,
    I have only recently discovered your site, and I am so happy I have! My BF and I are doing the Egg Fast this week. Start of day 3 and down 2.4 lbs… happy with that. I also tested my ketones after work on Monday and sitting @ 1.7 I feel confident I am firmly in ketosis right now. My weight loss has be defeating to say the least.. i think the absolute rules of the Egg fast are great at keeping me in line.
    I gave the Fettuccine a try last night, need to tweak the noodle production but the sauce was AMAZING!!
    Looking forward to getting to know you and your site better.

  50. Cat says

    So I’ve done the diet once and lost 5lbs…I have gained 1 back and am going to see what happens when I do the diet for 5 days starting tomorrow. For all those curious mind and to help keep me on the diet, I am going to post a quick daily result. Wish me luck!

  51. kirsty says

    Hey there, sorry if this has been covered, I read through the previous questions but I may have missed something! I’m going to start the egg fast on Monday but my question is, for the ‘string cheese’ snack… can I use just 1 ounce of low carb cheese? Thank you :)

  52. Petra says

    Last Thursday I start frying 2 Eggs in the morning and the question came up inside of me: If eggs are so benefical, let me check the web and see if there is a egg diet. So the second link was yours and I got stocked reading it. And since I start eating my eggs I was thinking: Petra go a head and give it a chance. So after my first day I have lost 3.4 pounds, after my second 1.6 pounds. Now I have done every thing exact the way you said. But on the 3rd day I had some 1/2 cup greek yogurt with the which gave me 0Fat 12 Protein and 5Carbs (afternoon snack). This morning starting my 4th day I was 1.4 with a total of 6.4 pounds in 3 days. The only reason why I added the greek yogurt was bc I walk 2 until 4 miles a day and do circuit trainging almost every day and I never meet my daily protein intake. I have lost befor the egg diet 25 pounds since January and been since July on a “Stand still”. Thank you for this awesome diet, I’m not hungry, not graving any sweets or carbs at all, no sicknesses, regaining my energy back without caffine ( I do drink a decaf with coconut oil). I test my Keton level 3 times a day. It shows the first day only traces, but already the second morning it shows high. Thanks for the different types of cooking the egg. Now my question is: Should I do sports during and how can I increase my protein without eating greek yogurt. Or is the greek yogurt ok during the diet? Sorry for any mistakes is my second language…lol

  53. Millicent says

    I’ve been eating low carb for a while, but I struggle to get into ketosis so I started the egg fast yesterday to kick it up a notch. I wanted to post in case anyone else has the same problem I did. Last night while I was sleeping I got a headache and it stuck around for about 18 hours despite taking tylenol. My hands were also shaking badly. I read online that there were two likely options, too few carbs or a mineral imbalance. The whole point of this is to have low carbs so I didn’t want to up my carbs. I already take vitamins and minerals everyday so I ate some salty smoked salmon. I couldn’t stand the thought of drinking salt water (which is what some websites suggested). 20 minutes later and my headache was almost gone. Then I made a sugar free salted caramel iced coffee. No headache and no shakes, yay! Anyway, thanks for the meal plan and info. I’m going to try the alfredo tonight!

  54. Peace says

    Thank you so much Mellissa for all you do! You’ve made low carbing so enjoyable when it gets hard to stick to out of lack of variety. I have diabetes and am trying to get off meds and make this a way of life because I need to for my health. I hit a three month plateau so I did the egg fast this week. On day three I stalled and thought maybe this wasn’t even going to work. But I did day four before deciding if I’d give up and go back to regular lchf. Incredibly I woke up this morning having lost 2 more pounds and FINALLY breaking below the number I’ve been stuck at for three months!! That number is the difference between normal weight range and overweight for my height so it’s been very important for me to get below it!! So amazing! :) I feel so blessed to have found you and I truly thank God for that. I also wanted to share that I tried the bulletproof coffee with skepticism…since I only drink black coffee and thought I wouldn’t like it. But after reading about how healthy coconut oil is I thought I’d just try it. Now I’m addicted! I have to have a cup (of my “funky coffee” as my dh calls it :) ) first thing every morning! Lol. Thank you, thank you, thank you! I’m getting healthier all the time and loving every minute of it!

    • says

      Thanks for sharing your progress and congrats on getting the scale to finally budge! I know how great that feels and I’m so happy for you! Also BPC is the BEST! I went a long time without trying it because it didn’t sound appetizing to me either – now that I have, no other coffee tastes as good! :)

  55. BJ says

    Hi Melissa —

    I’ve started the egg fast basically yesterday. I had been doing Medifast and lost over 30 lbs and then had a pretty severe reaction to the food and I should have known better given the ingredients. Not totally knocking the diet as it helped me lose weight after menopause when nothing else budged the weight. I still have 30 lbs more to go now.

    So, I’ve decided to try keto again now that I’m through menopause.

    My question is, what do you think of dill pickle here and there on this egg fast? Truthfully, my Medifast coach is so scared of fat and I don’t want to be anymore. I feel like low carb high fat makes me feel so much better hormone wise and evens me out but I need to lose this weight now. I feel like I’ve gained a little weight doing straight low carb my first week off of the Medifast which is why I’m turning to the egg fast first.

    I also have some diet jello cups — what about those? I know it won’t be totally an egg fast if I have those things but if I have to, will it hurt my weight loss – just your opinion.

    Glad I found your website and feeling so much better already just low carbing it.


      • BJ says

        Hi Mellissa, I lost almost 8 lbs from Sunday to Friday night — gained about 1.5 over weekend but that was with some drinks and things but still low carb.

        I then started back up on Monday and will go through to Saturday again this week. Haven’t weighed yet. Seems like I’m going down again. I may not be losing as fast as first week but we’ll see at end of week!

        I see where you say the first few days of breaking the fast, make sure the first two meals are still egg meals.

  56. Steph says

    I’m doing really well on the diet I’ve lost 7 pounds each time that I’ve done it. My question is some pains with all the running around there’s times that I get stuck and a good option because I’m out with my husband for dinner would be a drop soup with that be okay when I look it up it’s 2.2 carbs the only thing I would see would be . Starch. I know I’d have to add that that would be easy.

    • Peace says

      Please read the information Mellissa has taken the painstaking time to provide regarding the egg fasr. It’s an “egg fast” so no, no meat. And she’s done a lot of work to provide us with all we need to know already on her site. There’s an FAQ as well regarding the fast you can reference.

    • BJ says

      Dear Pamela —

      It is true, Mellisa’s recipes here for this fast are bordering on shear genius and I’ve made every one of them this past week and now again this week and losing weight — about 8 lbs last week and now I want to do this 3 days a week until I’m where I want to be. That being said, there are many folks on other low carb forums having great success with the meat and eggs fast. Check them out and if you don’t want to do just eggs, there are people doing meat and eggs ie. sausage and eggs in the am, chicken thighs and eggs lunch and so forth. I happen to love eggs and the ease of Mellisa’s egg fast and recipes which are divine but people are being just as successful if you care to add some higher fat meats. Good luck to you!

  57. Joy says

    Just thought I’d throw in my results too. Lost 7.2 lbs in 5 days of modified Egg fast (ate meat and veggies the first day out of convenience and never really got the fat to Egg proportion right). Gained back 4.6 over the next three days of low carb eating but high alcohol intake (Vegas!). But a net loss of 2.6 lbs in a week isn’t bad and it was super easy thanks to all these delicious eggy recipes! Mmm craving some eggs right now.. :)

  58. BJ says

    I did the egg fast this past week with several of Mellisa’s recipes and lost almost 8 lbs between Sun and Sat. am of last week. I went off on Sun for hubby’s b’day — felt a little bloated but I’m back on so….
    I did make Melissa’s fettucini noodles tonight with my version of warm keto peanut sauce — divine and I know it’s not totally legal on egg fast but those noodles and the warm asian sauce hit the spot. I may not do again this week but it was an addicting taste and I wonder if I’ll lose as fast with a little nut butter thrown into the mix. I ate to satiety all last week and lost well.

    • says

      That does sound awesome BJ – I love peanut sauce! If you’re following the fast pretty strictly the rest of the time and don’t go overboard with the nut butter you’ll probably still lose a significant amount. Sometimes a slight “cheat” like that ever other day is enough to keep us going on the egg fast a few days extra which in the long run probably results in more overall weight loss than doing it strict for only 2 or 3 days and giving up because you can’t stomach another egg!

      • BJ says

        Well, good advice, Mellissa — I’m so sure you’re right about that — I’ve actually tweaked the sauce now and maybe it will be more egg fast friendly — but I’m now officially addicted. I do 1 T Kerry Gold softened, 1 T dark toasted sesame oil, 2 T of PB2 instead of the nut butter, a little braggs aminos, a tsp or so of sirachi, garlic powder and a shake of coriander whisked up. I pour over your noodle recipe which for this, I make without seasonings just the eggs and cream cheese mixture baked — and I could eat this 5 times a day! But I don’t — just once. :)

        I just made your egg friendly cheesecake recipe in one large cake with the marscapone frosting and had a slice for breakfast. Can I just say, this is one of the best recipes I’ve ever eaten and it’s egg fast friendly. I won’t eat it too much due to cheese/egg ratio but if I still lose, I’m eating it! I divided the cake into 9 slices. It was so delicious and I didn’t have the caramel syrup as I can’t eat those sweeteners but I did use Just Like Sugar Brown sugar sub, 1 tsp Frontier Maple extract and 1 tsp Frontier vanilla as subs for the caramel syrup and can I tell you, this is a winner, Mellissa. Another great egg fast recipe. This egg fast is easy with your recipes. Can’t thank you enough!

  59. toni says

    The egg fast no longer seems to work for me…. The first time I did it, I lost 8.6 lbs over 5 days. The second, time I lost ~7lbs. The third time I did it, I did not lose any weight and stayed the same throughout the entire 6 day period and for weeks thereafter.. Now, 1.5 months later, I am trying it again after eating low carb (but not really high fat) for several weeks, and I got nothing! :-( This is so discouraging for me. I just knew for sure that I’d get some results this time since I have been really careless counting the carbs lately. Thought the egg fast would help give me a jump start in getting back on track. NOT!!!

    • BJ says

      Toni and all,

      The egg fast is phenomenal and could be we need to take sufficient time between fasts or do it only a few days a week vs. 5. Maybe mix your week with egg fast then egg/meat/greens. I was reading over at Mark’s Daily Apple and I think also Low Carb Forum too that some people do add meat to the egg diet/fast or whatever. Some I read added small green salads, at lunch and dinner and maybe that would help some. They add like chicken salad with egg and celery and lettuce for lunch and steak, eggs and salad for dinner. I’m not losing as fast this week either but I experimented adding in some pb2 — could be it? — and I may add in some chicken thighs and some steak and a little green at the end of the day and see if I can’t get it rolling better. I love the egg fast and maybe it’s good to mix it up sometimes — don’t know.

      I need to exercise more when I do low carb/high fat — that much I know. I can’t do low carb/higher fat with no exercise whereas some people lose fine without it. I’m walking every day and weights 3 x’s per week — seems to help get the pounds coming off. Atkins also said very definitively that you could not ultimately succeed his diet without exercise. I did read also read on ketogenic eating that you need to move to get the glycogen out of your system to begin burning the fat more efficiently. That may not be the case if you have 100 lbs to lose — but maybe it’s something to think of if you have 30-40 like many of us. Many people who have 100 or so to lose seem to lose greatly right away when they start this kind of keto eating plan. I’m a turtle and it’s so frustrating sometimes — uggh.

  60. Anna says

    Hey thanks for your egg fast recipes and plan. I decided to give it a try. I had been using eggs as a correction day. So if I ate something that made me gain weight I would eat nothing but eggs. No fat no nothing just eggs. This method had worked for me in the past but it was just a one day thing to help me get rid of the extra two pounds I would gain. I LOVE the recipes. My husband who isnt low carb loves the snickerdoodle crepes! Every one of the recipes I made was delicious so I am happy to report that I will be making them as part of my low carb diet.

    However I wasnt as successful as you on the egg fast diet.. I lost 1.6 pounds :( I should just be happy I lost but the last 2 days of the egg fast was brutal for me! All in all I really cant complain because any loss is a good thing!

    I now have you page bookmarked and plan to make many of your recipes! Thanks for all of your hard work I really appreciate you :)

  61. Malar says

    Can you please suggest an alternative for bulletproof coffee? I dont drink coffee or tea. Can I replace coffee with cocoa powder (I suppose this is a stupid question)?

  62. BethBee says

    I’m on the 6th day of your Egg Fast meal plan and am down 10lbs. What a relief after a long and stubborn stalemate and many miles to go toward my health goals. I have some pretty intense insulin resistance. Hopefully, this fast will help rev up the keto fat-burning engine. It hasn’t even been difficult. Sure, I wouldn’t mind having some non-egg foods at this point :) but even so, you’ve managed to make an egg fast both tasty and interesting. Our favorites are the snickerdoodle crepes (what?!?!), buffalo omelette, and I’m loving the green tabasco in our Deviled Eggs. Good stuff, and thank you so much! I can see myself working with this fast menu on a regular basis. From the sound of current research, sounds like periodic ketogenic-style fasting can even help with cancer prevention, starving cancer cells of their favorite fuel – carbs/sugars of course. :) Great lecture about this from Dr. Dominic D’Agostino:

  63. Jonetta Cumings says

    I’m starting Egg Fast 11/3/14. If not hard I would like to try this every other week for 3 months. We’ll see…

  64. Kathleen says

    I’m allergic to avocado, which is for both snacks on Day 6. Can you recommend something else other than cheese? If not, I can live with cheese!!

      • Kathleen says

        Thank you! I’m not allergic to nuts, and I do eat a lot of them – I love smokehouse almonds! I was wondering about celery, but knew there’s no fat in them but it didn’t occur to me to put almond butter on it. Thanks again for the suggestions!

  65. Leslie says

    Started egg fast on Monday morning (my husband is gone all week this week, and I thought it would be easy to do with him not here). Love the Buffalo Omelet. I thought the Bulletproof coffee would be awful, but I actually love it. Never would I have thought to put butter and MCT oil in coffee, but this will be my go-to coffee from now on. I am going for 5 days on this, and can’t wait to see my progress. Thank you Mellissa!

  66. Leslie says

    Ok, 4 days on the egg diet, and lost 4 pounds. Yea! Total of 7 pounds after only 2 and a half weeks of low carb. Thanks Mellissa!

  67. rdzins says

    I have found that Whipping Cream will cause me to gain weight, when I gave up dairy completely in April, I lost a total of 45 pounds within 3-4 months. I have since brought back some hard cheeses and it doesn’t seem to be effecting me. Why is it many say on a ketogenic diet whipping cream is a go to, but for me it definitely was not. Butter is no problem. I don’t hear this except on a few forums where individuals will say they gain weight using it, but on most ketogenic diet sights they include whipping cream in many of there recipes.

        • rdzins says

          I don’t know why all I know is that it effects me, it actually causes my blood sugars to elevate. I have stuck with Ghee so far and like I said when I gave up the dairy I lost a ridiculous amount of weight in a very short period of time. I kind of did a whole 30 style diet.

          • says

            Interesting! Thanks for weighing in with your own experience. I definitely lose better off dairy, but I haven’t given up butter in favor of ghee yet – I guess I should try it!

  68. Liezl Maynier says

    I HATE blue cheese! Is there an alternative that you can recommend for the Buffalo Omelette? Or will any of the cheeses in the FAQ taste okay?

  69. Sreekumar says

    Dear Mellisa,
    You are indeed God sent. am on day 1,I loved my breakfast with Bulletproof Coffee,I am just going to have lunch.I have a question though,can I have more than a cup of coffee (not Bulletproof) a day since I get headaches if I do not have my afternoon coffee, all I need is two additional cups of black coffee (unsweetened). Please advise.
    God bless you!

  70. Flory says

    Hi, I have started the Keto diet on the 10th of this month. So far so good:) I managed to lose 9lbs and I feel great. But 2 weeks ago I started breaking out on my back and my upper legs, and now I’m starting to see one or two on my face also. Any ideas if this is a common side effect, or is there something different I should be doing? Any help will be much appreciated. Thank you!

  71. Lara says

    Hi Mellissa,

    For about a month now I have been on LCHF and still not losing a lot as I read most people do.
    As you already mentioned, everybody is different, and I can see my bodyshape is changing so I’m not to worried :-)
    Started on Egg Fast this morning and hoping this will give me a boost in bringing down the weight.

    I have some questions though and hope to find the answers here…
    1) is it OK to skip some of the snacks? I have to force myself to eat this much
    2) is there any way to sweeten up the fried/scrambled eggs for breakfast? would love to have them taste a little less Eggy. Tried this morning with some Stevia, cinnamon and vanilla but that didn’t do the tric. Or is it ok to sub them with cream cheese pancakes

    Thank you so much for all your hard work on the website!! I really learned so much from it!

  72. says

    I first want to apologize if my questions have been answered already. I do not want to be “THAT WOMAN!” I have never heard of the egg fast diet until today. I am very intreged and started reading various articles. I also joined the closed FB page.

    I am currently following a ketogenic lifestyle (referencing Keto Adapted and BulletProof) that incorporates IF the best I can; strict in the hopes I’m following it correctly. I have always followed a LC lifestyle since 2010ish (not very strict and a lot of binging) but never LCHF until about 6 months ago. I have adapted this lifestyle for various autoimmune issues (hypothyroid, excessive cortisol, hormonal imbalances, yeast/fungal overgrowth, chronic inflammation; my immunity has finally came back, epstein-barr virus has finally layed dormet, and candidiasis is out of the blood stream. I go to an integrative doctor and a kinseologist since last February and have been told nothing was wrong with me by conventional medicine for about 7 years. I should have had a strock last year at the age of 24!). Anyways, along my new journey I have read about “protein” and “fat” fasting. I have tried to incorporate one a week a few times but seem very lathargic the next day. I was hoping to obtain the liver benefits and the use of excess glucose instead of new protein the fasting has. My main concern was and still is I am pretty active. I am trying to gain muscle with healing my insides at the same time. I went from 115-120ish to 80 pounds in a year and only have been able to maintain 90 since August. I know this sounds like a stupid question but can an egg fast be helpful if incorporated at times for my liver while not losing weight/muscle? Also I seem to be intolerant to egg yolks but not the white? I never used to be until probably last May. Does anyone else have this problem?

    Last thing I promise!!! Does anyone have any experience with weight training and (only small doses) of HIIT while on a Keto/LCHF diet? I am trying so hard to gain muscle and not fat. If I can’t lift or be active for a few days due to life I lose weight. I get nervous I’m not eating enough protein and then nervous I’m eating to many. I use the Keto Calculator created by Martin Ankerl available on the web. Any good articles or books that can be suggested – even personal experiences?

    I apologize for such a long post and I thank everyone who takes the time to read it. I greatly appreciate all the help I can. I am sorry if anyone does not find this relative to the article. I wanted to provide a little background information to hopefully find help.

    Thanks again. Devon

  73. Amber says

    Hope this hasn’t been answered already. I work out 5-6 days a week, pretty strenuously, and want to know works out intensely during these fast. I know that the energy from carbs normally fuels my pre and post workout time, and I just wonder will I have the strength to push through.

    • says

      If you’re already fat adapted it should be fine, but if you are being fueled by carbs right now you’ll have trouble adapting at first while working out so heavy. Give it a try though – or transition to lchf for a week or two first and then you should be fine.

  74. says

    Can i replace all my meals with only eggs, scrambled, baked, cooked? Or won’t the diet work then? If not so can anything replace the buffalo wings and egg salad? Please respond!!

  75. Helena Angelina says

    A big g’day from Australia Melissa! Firstly I wanted to thank you for changing the way I cook and eat LC! I’ve been low-carbing it up for 15 odd years, but this divine site of yours has helped me to snazz things up enormously in the last couple of years! It really is beautiful, and filled with amazeballs recipes.

    Secondly, I hate to bother you with what could be an annoying egg fast question, but alas I’ll brave it – Can we eat psyllium husks on the egg fast? I like to add psyllium husk powder to your cream cheese pancakes on occasion, to thicken them up, and get things, ahem, moving along nicely.

    Many thanks again,

    Helena :)

    • says

      Hi Helena! Some people do eat the psyllium husks on the egg fast so I would say try it out and if you aren’t losing as quickly as you’d like then try a few days without them and see if it makes a difference! :)

    • says

      You can, but it’s the fat and eggs together that works for the weight loss! If you just eat eggs you’ll probably lose some from a calorie deficit but I’d be surprised if it was much in the three days. Let us know how you do if you try it!

  76. Je says

    So, 1 serving of the Buffalo Omelette is just half or am I eating the whole thing? PS thank you so much for this awesome site!!

    • Je says

      You know what, never mind. I had printed this plan out the last time I did it and and had been eating the whole omelette. Today when I was starting this again I read 1 serving and “panicked” I just went back now and reread the FAQ and got my answer.

  77. Jaques (South Africa) says

    Good afternoon Mellissa,

    I just discovered your egg fast diet menu, both my wife and I started today – jump straight into it. Hopefully we wouldn’t get all the nasty withdrawal symptoms you mentioned as we already started cutting down on carbs over a month ago with only the occasional card rich potato here and some rice there.

    The question I have is can we after completing the 7 day fast diet, stay on the morning and lunch diets by mixing the courses up, and then have “regular” meals in the evening for supper, obviously low carb meals as per some of your other recipes?

    Another question just sprung to mind: I could not find unsalted butter, so I opted for salted butter, will this have an big impact on our weight loss?

    • says

      Welcome Jaques, I hope you and your wife have great success on the plans! You can definitely do a modified egg fast long term if you find it gives you better results. Salted butter won’t negatively impact your weight loss at all – and sodium is important on a keto diet anyway so you’re probably better off! Let us know how you do!

  78. Paula says

    Sorry if this has been asked and answered but I couldn’t find it.
    When having BPC (which I normally have for breakfast with 16 oz coffee, and 1 oz each Kerrygold and coconut oil), does all the fat in the BPC need to be offset with equal number of eggs or is some extra fat ok? In reading what you ate it looks as if it was extra but couldn’t tell for sure. Thanks!

  79. Elizabeth says

    I have a question, and sorry if this has been asked, but on Day 3 for lunch you have Cream Cheese Pancakes. It also says 1 TBS mayonnaise and a slice of cheese. I don’t see how mayonnaise could go with pancakes…or am I missing something?

  80. kelly says

    2tb spoon of butter seems like SOOOOO much there eggs are drowning and its 200 calories
    would it be really bad if i only use half or only one tbsp ?


    • says

      I find that it’s easier to incorporate the butter into scrambled eggs than fried! This plan works because it’s super high fat, you can try reducing the fat but it may actually cause you to lose slower. You’ll have to figure out what works for you – but if you aren’t losing, be sure to add the fat back in!

  81. Elizabeth says

    Wanted to say that I’m in day 7. I weighed in on day 5 (?) and lost 2lbs so far! I’m sure I would have lost more but I’m still overcoming my addiction to real sugar (don’t judge lol). I tried a few lunch and dinner recipes on my fiance and he even said he lost some weight. His jeans fit better (his words). So I’m going to keep at this and see where we both can get!

  82. Deidre says

    HI. I am starting my EF today. I started off with my Coffee, coconut oil and butter. I just want to know if I can drink black coffee with sweetener during the day? Will that effect any weightloss?
    Also, I just wanna check if I got it right…..For every 1 egg, i need to take 1 fat. So if I have 6 eggs a day, I should have 6 fats (Coconut oil, mayo, butter?)

  83. Jessie says

    I’m starting the egg fast tomorrow and am excited to see how well I do. I was wondering if I can substitute the coffee/tea for something else?

  84. Jill says

    Ugh… been cooking my noodles for 25 minutes now! What type of oven do you all have? I have a gas range, it shouldn’t make a difference. It’s 7:30 and I’m starving!!!

  85. Holly says

    I’m so happy i found this website! I just ordered your 5 pack book set! Thank-you for putting all the hard work & calculating every last detail! Question: my husband was diagnosed with NAFLD “Non Alcoholic fatty liver disease” and I see the egg fast diet, with the “Choline” will help this, but the doctor said he needs to follow a “low fat”‘diet… Some of the recipes here have more “full fat” ingredients, is this the “good fat” that he can eat, for a “low fat” diet. Sorry I hope this makes sense??? Thank you again…..;)

    • says

      Holly, welcome and thanks for purchasing the books! My MIL was diagnosed with NAFLD and tried everything from low fat to Vegan to fix it with no improvement. She was worried that she had something more serious and they were testing her for some major diseases because her enzymes were so bad. She went on a very low carb diet (20g net carbs or less) and completely reversed it in a few months. All of her numbers are fantastic now AND she lost weight and looks great! She feels like a new person. There is lots of research on how a low carb diet can reverse NAFLD and some personal testimonials over on R/keto. If you do a search on keto and NAFLD you’ll find lots of great articles about it! Hope this helps!

  86. TXrider1 says

    Thanks so much for ALL you do – I followed your 3-day to Keto and just barely registered on the strips – then started the Egg Fast and hit minimal on the keto strips [also started the egg fast at 144.6 and finished at 144.8]
    I do not want to give up – any suggestions PLEASE! Maybe stop dairy?

  87. Yvonne says

    Oh Mellissa, where to begin? How about 8 POUNDS IN 4 DAYS!! Husband lost 9.5 lbs! We have been following your menu and recipes closely, they are so god and well thought out We cant thank you enough for making this so easy, well as easy as possible. We hadn’t been lowcarbing for a while and the pounds we had lost on low carb before started to creep back. I lost 60 pounds on low cab 4 years ago and 20 have found me again.
    Just wanted to thank you so much and share our success with you. We were definitely hungry but it wasn’t nearly as hard as we thought, especially since we had been eating so much carbs before doing this.
    We decided to keep going with the rest of your plan, it is so good!
    Thank you again!

  88. Lindsey says

    What about chicken broth? I’m on day three and if I see another egg I’m going to go kill a chicken out of spite. It’s super cold, snowing and I’m craving soup so bad…. Just a cup of clear chicken broth… Would that be sabotage?


  89. Amy says

    To get the required amount of fat in daily, could I make hollandaise and use that on my eggs? My recipe is: 1 stick salted butter, 2 egg yolks and 1 Tbsp lemon juice. I would use 1/2 of this per day on my eggs.


  90. Susan says

    Thank you SOOOOO much for this, Melissa! I’ve been stuck for so long, and no diets have let me lose more than about a pound. Even keto didn’t seem to be doing much. But this – BAM! Get what I needed to get off the darn plateau! And your recipes are yummy – I’ve loved all of them. Now I’ll go back to keto to see if it can do its magic. (and thanks so much for the huge effort you’ve done on your 12 week meal plans and fantastic recipes for that too! Even my husband likes the meals, and he’s not on the diet – at least, not that he knows… ;-) ).

  91. Rita says

    Hee hee…I saw Fettuccini Alfredo and I moaned in anticipation, then remembered it wouldn’t be pasta. Oh my goodness I am going to try this as soon as I can. It looks and sounds delicious!!!

  92. Antoinette says

    Just starting my Egg Fast today. Never been able to stick to anything as im a huge sugar addict! WILL DO THIS!!! Cant wait to see results. Doing 3 days to start. Fingers crossed!!!

  93. Amber says

    Hi Melissa,

    I just wanted to let you know that I have 1 tablespoon of heavy whipping cream daily while on the egg fast (I’m currently on day 5). I put the cream in my morning eggs. I can’t have scrambled eggs without milk or cream. Anyway, i just cut back to 1 tablespoon of butter and substituted one tablespoon of cream. I’m down 6 lbs after four days of the fast. Thank you SO much for your guidance with these food plans.



  94. says

    Thank you so much for detailing the egg fast plan here and your wonderful recipes – I’ve attempted an egg fast before and by day 3 had chickens firmly on my hit list…. your varied approaches to egg preparation make me more hopeful I can stick to it this time :) Day one is under way.

  95. April says

    I did great on your delicious recipes for the egg fast when you first posted it. But, unfortunately, I didn’t stick to low carb and now have to start over again.

    So, that is what I’m doing. Your recipes (all of them) are great. Thanks for all you do!

  96. Mauichef says

    I stumbled across your blog today as I am looking for a quick way to lose my last 10 pounds before an event in 10 days. I know the 10 pounds is a stretch, but with intense daily workouts, and the recommended water consumption is it possible to get close to that if following strictly? I know you mentioned you lose on average of 7 pounds and have even hit 10 pounds, but just curious if that was when you were close to your goal weight. Forgive me if this is redundant. I didn’t have time to read through each and every comment. Thank you so much and really love what you’re offering here.

  97. Dana says

    I started the egg fast diet today and accidentally ate the whole buffalo omelette instead of the 1/2 serving size. Have I totally messed up the day because of that? I feel like now I have ruined the entire day.

    • says

      You haven’t ruined the day, it’s less about how much you eat and more about making sure you’re getting the right fat to protein ratio. What did the scale say the next morning?

  98. Ellen says

    Hi! Love your site, it is very helpful! I have done LCHF since March and am down almost 30lbs! I am interested in doing the egg fast to boost weight loss. I hope my question has not already been asked (I looked through all of them), but I am wondering if there is a max number of eggs you can eat during a day. Thanks so much!

  99. Leo says

    Hi! I am trying this tomorrow. Can i actually substitute the scramble eggs with boiled eggs, the butter i can eat like nutella. I love butter lol but i am not a fan of scrambled eggs… Thank you so much!

  100. Alisha says

    How do the buffalo wings fit into the egg fast? I thought it was just supposed to be eggs, fat and cheese tops, how does meat fit?

    • Lara says

      Hi Alisha,
      The meal plan is for 7 days, 5 days of strickt Egg fasting eating only eggs, butter and cheese.
      Days 5 and 6 are transition days to slowly transit back to LCHF without gaining to much weight back.

      Buffalo Wings are planned for Day 6 which is a transition Day.

  101. Nic says

    Just have one question about herbs and spices! This may seem ridiculous, but I don’t want to make a big batch and find out that the spices will mess me up.

    I tried the egg fast a few months ago and had really great success until I added some seasoning to my eggs, and then it kind of stopped working it’s magic. I feel the seasoning may have had hidden carbs. But I found the hardest thing was to get enough fat in during the day, so I thought I could make some Boursin as that’s an easy way to get lots of butter and cream cheese. Do you think it’s fine to use the dried herbs? I could leave out the fresh garlic if that could cause an issue, but I feel like having something like this would really help (because I can either add it to eggs, or more likely, just eat it by the spoonful…). Thanks and looking forward to doing the fast again, I need a boost to get back to my proper keto routine!

  102. Charne says

    Hi there

    Please advise what a good substitute for string cheese would be? I have no idea what that is and I don’t think they sell it here in Cape Town (and I’ve searched everywhere)


  103. maggie says

    Approaching the end of my 2nd day! I’ll weigh in when I get to work tomorrow. My next two days are 12-hour work days. so I spent all afternoon prepping. Figure I can get through the day on deviled eggs, egg salad, string cheese, maybe an omelet when I get home.
    Feeling pretty good. Energy level OK.

  104. ARAY says

    for those of you who have lost 8-10lbs on the egg fast, do you find you are losing inches too? smaller clothes size? Thanks I am starting this tomorrow with these fabulous recipes!! Thanks, lost 40lbs but have been on a standstill for 6 months, partly because I cheat more now :( need to get back into it…BTW THANKS FOR ALL OF YOUR HARD WORK!!


  1. […] Then it fell on the table. So I ate it of course – because that’s how I roll. I DID wipe the frosting from the board and table with a clean cloth like a responsible adult, rather than licking it all off like I wanted to – I get points for that right??? ;) [divider] New to IBIH and wondering what an egg fast is? Find out how you can lose weight on an egg fast here and get a free, easy to follow 5 day egg fast menu plan here! […]

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