The Keto Diet Podcast Episode #027: Strategies for Intense Training. Real Salt & Almond Chewy Chocolate Chip Cookies (Keto, Paleo, Sugar-free). Egg Fast Diet Menu Plan (Low Carb & Keto) and FAQs. Ok, so I’m finally posting the Egg Fast Diet menu plan! There are 5 days on the plan and two days of transition to come off the plan – hopefully without gaining all the weight back. NO. The first and second day of the plan are when you will be most likely able to tolerate eggs in their basic form. Remember 1 egg – 1 Tbsp fat – UP TO (but I recommend less) 1 oz cheese per egg. FREQUENTLY ASKED QUESTIONSWhere 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 2. 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! Tweet; Below are links to other great resources around the web about Ketogenic Dieting and the low-carb lifestyle: Keto / Low-Carb Books. Why We Get Fat: And What to.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 1. Can I drink diet soda or other calorie free drinks on the egg fast diet? Diet soda is inherently unhealthy for you. 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. 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. That may even mean eating more than this plan calls for – especially in the first couple of days. I couldn’t stand the thought of another egg by Day five. 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. 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? 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. Breakfast. Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired)2 – 3 eggs fried or scrambled with 2 Tbsp butter. Snack. 1 String Cheese. Lunch. 1/2 cup Simple Egg Salad. Snack. 1 string cheese. Dinner. 1 serving Buffalo Omelette. Day 2. Breakfast. Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired)2 – 3 eggs fried or scrambled with 2 Tbsp butter. Snack. 1 String Cheese. Lunch. 1/2 cup Simple Egg Salad. Snack. 1 string cheese. Dinner. 2 (or more) Snickerdoodle Crepes. Day 3. Breakfast. Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired)2 – 3 eggs fried or scrambled with 2 Tbsp butter. Snack. 1 String Cheese. Lunch. 1 Cream Cheese Pancake, 1 Tbsp sugar free mayonnaise, 1 deli slice cheddar cheese. Snack. 2 Easy Deviled Eggs (4 halves)Dinner. Buffalo Omelette. Day 4. Breakfast. Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired)2 – 3 eggs fried or scrambled with 2 Tbsp butter. Snack. 1 String Cheese. Lunch. 2 Snickerdoodle Crepes. Snack. 2 Easy Deviled Eggs (4 halves)Dinner. Salted Caramel Custard. Day 5. Breakfast. Coffee or Tea – Black or Bulletproof (1 Tbsp MCT or coconut oil + 1 Tbsp unsalted butter), (sugar free sweetener if desired)2 – 3 eggs fried or scrambled with 2 Tbsp butter. Snack. 2 Easy Deviled Eggs (4 halves)Lunch. Salted Caramel Custard. Snack. 1 string cheese. Dinner. 1 serving Fettuccini Alfredo. Day 6. Breakfast. Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired)2 – 3 eggs fried or scrambled with 2 Tbsp butter. Snack. 1/2 avocado w/ lite salt and pepper. Lunch. 1/2 cup Simple Egg Salad. Snack. 1/2 avocado w/ lite salt and pepper. Dinner. 6 – 8 classic buffalo wings, celery sticks, 2 Tbsp blue cheese dressing. Day 7. Breakfast. Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired)2 – 3 eggs fried or scrambled with 2 Tbsp butter. Snack. 1/2 avocado w/ lite salt and pepper. Lunch. 1 serving Fettuccini Alfredo. Snack. 1/2 avocado w/ lite salt and pepper. Dinner. 1 serving No Chop Chili. Tbsp sour cream. 1 Tbsp chopped cilantro (optional)1/4 cup shredded cheddar cheese. Pantry and Shopping Listground 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)Produce. Dairy. 4 oz sour cream (for day 7)8 oz cream cheese. Grocerylite salt (half potassium half sodium)caramel extract (for the custard)MCT oil or coconut oil (if making bulletproof coffee)Meat. Frozennone. Prep List. Notes: Most of these recipes are easy and quick to prepare, and taste best when made fresh just before eating. The Fettuccini Alfredo and Buffalo Omelette are best made right before serving. Make 1 batch of Simple Egg Salad. Make 1 batch of Easy Deviled Eggs. 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. 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. That’s a discount of over 3. GET ALL FIVE BOOKS (over 1. FOR JUST $1. 9. 9. Only $1. 9. 9. 9!!!!
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