Petra @newmiboLast week I posted general rules about EGG FAST and this week I’m sharing my experience having extended the challenge to 9 days. Here is what I ate each day, how I made it, and what were the results, including some tips I’ve learnt along the way. I linked some recipes to others’ youtube videos showing you how to make each meal.
You can see how I made some recipes on my INSTAGRAM in HIGHLIGHTS under my bio, named EGG FAST.
THE RULES
The most important rules for me were rule no 1 and 2, I also adhered to rules 7,8,9, but swapped diet soda for diet tonic water. I didn’t follow the timing rules (4,5,6) as I’ve been skipping breakfast since 2016, I couldn’t possibly eat 30 minutes upon waking. I reduced my usual 20:4 fasting window to 16:8, so that I can eat 2-3 meals within the 8 hour eating window. I’ve decided to include keto coffee as my fast breaker. For me it is the easiest way to consume pure fat and I wanted to make sure I stayed in ketosis the whole time.
Rule number 3 (cheese), I had to limit myself and eventually decided to only have cheese every other day, except cream cheese if the recipe required it. I know my trigger foods and cheese is one of them. It is very easy for me to overeat.
MY MENU
DAY 1
butter coffee + egg chalupa x 2 + egg pudding
BUTTER COFFEE: depending on my hunger: 1 tablespoon (TB) of butter mixed with hot black coffee. If hungry, I would also add 1TB of coconut oil to resemble bulletproof coffee. Optional: sprinkle with cinnamon, salt, sweeteners
EGG CHALUPA: grease your pan with butter, add 2 oz shredded cheese, break 2 eggs on top, season if you wish, I used smoked hot paprika, cover and cook for a couple of minutes.
EGG PUDDING: 2 room temperature eggs mixed with 200 ml lukewarm water, steamed for 4-8 minutes. I usually sprinkled some cinnamon and melted a teaspoon of butter if eaten hot. You may add sweeteners or you may prefer savoury pudding with some soy sauce.
DAY 2
butter coffee + egg chalupa + cloud bread + egg pudding
CLOUD BREAD: 2 eggs, 2 TB of mayo. Preheat the oven to 325F. Separate egg whites from egg yolks. Beat egg whites with a dash of vinegar or cream tartar to make meringue style stiff peaks. In a separate bowl combine egg yolks with mayonnaise. Gently mix/fold egg whites with the egg yolk mixture. Spoon into small dollops on a baking tray. Bake in the oven for about 25 minutes 325F. Let cool.
DAY 3
iced coffee + cloud bread + egg salad
ICED COFFEE: cold black coffee, ice, 1 TB cream cheese, 1 raw whole egg, salted caramel unsweetened flavouring. Combine and blend in a blender. (optional: sweetener)
EGG SALAD: 2 hard boiled eggs, 2 TB full fat mayonnaise, 1 tsp mustard, dash of pickle juice, salt, pepper
DAY 4
butter coffee + crepes + egg chalupa
CREPES: 2 raw eggs, 2 oz full fat cream cheese, lemon flavour drops unsweetened, optional: sweetener. Mix all ingredients in a blender or with a mixer. Cook on medium heat, both sides. Makes 3 crepes.
DAY 5
butter coffee + cloud bread + egg salad + egg pudding
Day 6
egg chalupa x 2 + cheese crackers + cheese
CHEESE CRACKERS: place sliced or shredded cheese on a non stick baking sheet, place in the oven on low 325F for 10-12 minutes, it will harden as it cools.
RECIPES SUMMARY
BUTTER COFFEE: 1 tablespoon (TB) of butter mixed with hot black coffee, if hungry I would also add 1TB of coconut oil to resemble bulletproof coffee. Optional: sprinkle with cinnamon, salt, sweeteners
EGG CHALUPA: grease your pan with butter, add 2 oz shredded cheese, break 2 eggs on top, season if you wish, I used smoked hot paprika, cover and cook for a couple of minutes.
EGG PUDDING: 2 raw room temperature eggs mixed with 200 ml lukewarm water, steamed for 4-8 minutes. I usually sprinkle some cinnamon and melted a teaspoon of butter on top if eaten hot. You may add sweeteners or you may prefer savoury pudding with a dash of soy sauce.
CLOUD BREAD:
2 eggs, 2 TB of mayo. Preheat the oven to 325F. Separate egg whites from egg yolks. Beat egg whites with a dash of vinegar or cream tartar to make meringue style stiff peaks. In a separate bowl combine egg yolks with mayonnaise. Gently mix/fold egg whites with the egg yolk mixture. Spoon into small dollops on a baking tray. Bake in the oven for about 25 minutes 325F. Let cool.
ICED COFFEE:
cold black coffee, ice, 1 TB cream cheese, 1 raw whole egg, salted caramel unsweetened flavouring. Combine and blend in a blender. (optional: sweetener)
EGG SALAD:
2 hard boiled eggs, 2 TB full fat mayonnaise, 1 tsp mustard, dash of pickle juice, salt, pepper
CREPES:
2 raw eggs, 2 oz full fat cream cheese, lemon flavour drops unsweetened, optional: sweetener. Mix all ingredients in a blender or with a mixer. Cook on medium heat, both sides. Makes 3 crepes.
CHEESE CRACKERS:
place sliced or shredded cheese on a non stick baking sheet, place in the oven on low 325F for 10-12 minutes, it will harden as it cools.
EGG DROP SOUP:
1 cup of broth, if you don’t have broth use 1 cup of hot water, 1 TB of butter (can be seasoned butter), add various seasoning or a stock cube, bring to boil. Break 1 egg, beat it in a bowl then pour slowly into the boiling cup of broth. Keep mixing with a fork to create noodle like strands.
MY TRANSITION
DAY 7
iced coffee + egg drop soup + 1 non egg (low carb) meal
DAY 8
I went back to an egg day, it was almost as if my body wanted more eggs and I had no desire for other food.
egg and butter omelette + egg pudding + cloud bread
DAY 9
egg fast alfredo fettuccine + non egg (low carb) dinner
Day 10
I had officially ended my egg fast with a whole day of non egg (low carb) meals. I transitioned very slowly with very small portions.
MY RESULTS
WEIGHT LOSS:
As much as I’m against using the scales and have not weighed myself for years, I realise that many people will be interested in the weight loss results and would probably feel cheated if I didn’t include it. So for the purpose of this fast I dusted of my body scale and here are my numbers;
I have lost 8.2 lb in 6 days and had gained back almost 2 lb after the 3 transition days, however I feel I have lost more weight subsequently due to my appetite staying so low. It is a visible weight loss and others have also noticed, I need a belt for my trousers, which is quite significant for me considering I hold most of my excess fat on my belly.
Some notes here; I was already in ketosis when I started the challenge and I was just coming off my period, which turned out to be a great timing as I ended my period looking so much leaner when usually the opposite is true.
HUNGER AND SLEEP
I felt completely satiated and satisfied throughout the egg week. I was half expecting to be very hungry and initially only set the challenge for 3 days but the opposite happened which is why I kept adding extra days. I felt very light and there was no bloating even after eating. I slept like a baby. Honestly, I think I got the most and the best sleep during this week, despite drinking my usual 2 cups of coffee per day. My energy levels were normal, however, when I introduced other meals I started to feel very tired and sleepy after eating. I literally had to take a nap after a meal. That lasted for at least 3 days after the egg fast.
APPETITE
I have a huge appetite, so to feel completely satisfied during this challenge, on such seemingly small amounts of food, was a revelation for me. I guess it confirms the idea that if you eat the right foods you don’t need to eat a lot, which goes against the whole concept of calorie counting. I believe the fat and protein ratio made it possible to stay satisfied. I highly recommend this challenge or at least including some of the meals in your daily menu, if you feel your appetite is insatiable. Surprisingly, I didn’t miss other foods, I felt completley satisfied.
It’s not about eating less and hoping not to feel hungry, it’s about not feeling hungry and thus eat less.
My appetite stayed pretty low the following week, I would get full much quicker and couldn’t even finish some of my usual meals, which prior to this fast was unheard of for me. I feel I have lost a little bit more weight due to naturally decreasing my portions. The appetite reduction has been the most satisfying benefit from the egg fast experience for me.
SOME TIPS
- I ended up eating 6 eggs maximum, I never had the need to eat more eggs than that. If I was still hungry I would add an extra tabelspoon of fat.
- Drinking keto coffee worked great for me, an easy way to consume fat, kept me satiated so that I never felt ravenous when meal time came. I believe it also kept me regular, if you know what I mean.
- I was diligent about my fat intake so that I maintained ketosis the whole time.
- Sparkling tonic water (sugar free) came in handy, especially eating the egg chalupa, which felt very dense and heavy for my stomach but perhaps that’s because I had two as one meal.
- I’ve learnt NOT to mix butter with cold coffee and NOT to mix an egg with hot coffee, the heat will obviously cook the egg.
- I avoided sweeteners, purely to prevent stimulating my sweet taste buds which can lead to craving carbohydrates. This was my personal choice.
- I experimented with some flavourings for baking, as these contain no sweeteners. I used lemon flavour for egg pudding, salted caramel flavour for my iced coffees and strawberry flavour for pancakes.
- If you’re going to try it, please don’t just eat boiled or scrambled eggs, you will get bored with it by the second day.
- Most importantly, don’t avoid the fats, fat paired with protein will keep you satiated beyond belief, helps you stay in ketosis, so that you can end up eating less and not experience hunger.
I absolutely loved this challenge and had great results, that’s not to say this is for everyone.
So amazing!! and what an experience!
It most definitely was! I would do it it again for about 3-5 days this time.