What Is the Egg Diet? (2024)

At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Prior to starting a new diet plan, consult with your healthcare provider or a registered dietitian, especially if you have an underlying health condition.

What Is the Egg Diet?

The egg diet is a weight loss program that requires you to build at least one meal each day around a traditional breakfast staple: the egg. It is a low-calorie, low-carbohydrate, high-protein plan designed to help you lose weight quickly without losing muscle mass.

The egg diet is not a formal plan outlined in a book or available for sale. There are different versions of the egg diet, including an egg-only or a boiled egg diet. You'll eat three meals a day with no snacks and drink only water or zero-calorie beverages in all variations. More flexible forms of the egg diet include foods like grilled chicken, fish, and steamed veggies but eliminate starchy foods and sugar.

What Experts Say

"Eggs are little nuggets of nutrition, providing protein, choline, vitamin D, lutein and more, but the egg diet, on the whole, is low in carbs which can leave you hungry. Also, eating the same food over and over (like eggs for breakfast) can get boring for some, which can lead to non-compliance."

Kelly Plowe, MS, RD

The 7-Day Egg Diet Plan

While there are many versions of the egg diet, including egg-only diets, here is one example:

  • Day 1: Boiled eggs, grapefruit, steamed asparagus; Baked fish, steamed broccoli; Poached chicken breast, steamed mushrooms and spinach.
  • Day 2: Poached eggs, steamed broccoli; Sirlion steak, steamed spinach and kale; Pork tenderloin, grilled asparagus.
  • Day 3: Lean ham, steamed kale; Boiled eggs, spinach, chopped mushrooms; Steamed fish, asparagus.
  • Day 4: Boiled eggs, orange slices; Grilled turkey breast, steamed broccoli; Sirloin steak, grilled mushrooms, steamed kale.
  • Day 5: Mixed berries, lean ham, steamed asparagus; Baked sole, steamed spinach; Pork tenderloin, broccoli.
  • Day 6: Poached eggs, steamed spinach, grapefruit; Baked chicken breast, steamed broccoli; Grilled turkey breast, steamed kale, mushrooms.
  • Day 7: Boiled eggs, berries; Tuna fish, spinach, asparagus; Poached chicken breast, steamed kale, mushrooms.

What You Can Eat on the Egg Diet

Since there is no one standard egg diet, what you eat will depend on the type you follow. Expect to eat many eggs, lean proteins, vegetables, and fruit. All versions of the egg diet require you to eat primarily egg-based meals. Besides eggs, here are some foods you might eat on various egg diets.

Lean Protein

  • Chicken
  • Fish
  • Sirloin steak
  • Lean cuts of pork


  • Broccoli
  • Spinach
  • Asparagus
  • Kale
  • Mushrooms


  • Grapefruit
  • Other citrus fruits
  • Berries

What is the Grapefruit Diet?

What You Can't Eat on the Egg Diet

What you cannot eat on the egg diet depends on the variation of the diet.


In one variation of the diet, all fruit other than grapefruit is eliminated. In other variations, other fruits are acceptable.


Starchy carbohydrates from grains or vegetables are avoided in most versions of the egg diet.

  • Grains
  • Bread
  • Cereal
  • Pasta
  • Potatoes
  • Carrots
  • Squash
  • Corn

Non-Nutritive and Processed Foods

  • Alcohol
  • Sugar
  • Sugary foods and beverages
  • Processed meats
  • Fried foods
  • Juice


  • Milk
  • Cheese
  • Yogurt

Tips to Prepare for the Egg Diet

While eggs can be part of a healthy diet, a nutrition plan built almost exclusively on eggs is not. Some variations of the egg diet are better for you than others, but none of them provide balanced nutrition.

14-Day Egg Diet

If you choose this two-week version of the egg diet program, you’ll consume three meals daily. Snacks and drinks with calories are not allowed. Each day, eat one meal with eggs. The remaining meals can be built around other sources of lean protein, such as chicken or fish.

You can add low-carbohydrate vegetables such as broccoli or spinach to supplement protein on your plate. Citrus fruit is sometimes allowed.This plan is sometimes called the “boiled egg diet” and requires you to eat hard-boiled eggs rather than poached, scrambled, or fried eggs.

Egg and Grapefruit Diet

This is a variation of the 14-day egg diet and lasts for the same amount of time. On this version of the diet, you eat half a grapefruit at each meal with your egg or lean protein. No other fruit is allowed.

Egg-Only Diet

This version of the egg diet is a mono diet. Mono diets are extreme,unhealthy weight-loss programs where you eat only a single food for an extended period.People in this program eat only hard-boiled eggs and water for two weeks.

As you might imagine, exercise is not recommended in this plan because of the extreme fatigue that you are likely to experience.

“Medical” Egg Diet

This version of the egg diet requires you to eat one egg and one piece of bread three times daily. You can also eat as many fruits and vegetables as you like. Beverages allowed include water, black coffee, and other zero-calorie drinks. Eggs can be prepared any way as long as no calories are added. That means you can’t use butter or oil for cooking your egg.

Some followers believe this version of the egg diet is used in medical settings to reduce a patient’s weight before surgery, but there is no evidence. While some bariatric physicians put their patients on diets before surgery, it is typically a liquid diet (including meal replacement shakes), and a physician or other medical expert supervises the program.

Keto Egg Diet

Ketogenic diets also called keto diets, require increasing fat intake to put your body into astate of ketosis. The most popular ratio promoted on the internet is one egg to one tablespoon of fat (cheese or butter). This version of the egg diet recommends eating eggs with butter and cheese to get your body to produceketones.

Pros of the Egg Diet

The egg diet doesn't offer notable health benefits when compared with more varied and sustainable eating plans. Fast weight loss (not typically a positive effect of a diet due to unsustainability) on the egg diet is more attributable to its low-calorie count than any particular effects of the diet.

  • Eggs are nutrient-dense: Eggs are a highly nutrient-dense food with plenty of vitamins, minerals, and bioavailable protein. However, this isn't enough to say the egg diet is healthy because of its low calories and reduced variety of foods.
  • Eliminates processed foods: Although you never have to eliminate processed foods to eat a nutritious diet, the egg diet does take out foods that don't offer nutritional qualities to your eating plan. However, the egg diet is also restrictive and doesn't offer balance regarding food choice.

Cons of the Egg Diet

Eggs are a common food allergen, so anyone allergic to eggs should not attempt the egg diet. The limitations of the egg diet can pose risks to bone density, heart health, and digestion, especially if followed for an extended period.

  • May cause calcium deficiency: The egg diet doesn't provide adequate sources of calcium since dairy isn't included in the plan. Stricter versions of the egg diet don't include high-calcium veggies or fortified foods to help meet your needs. Adults require 1,000 to 1,300 milligrams of calcium per day. One large egg has about 24 milligrams of calcium. A cup of cooked greens or other non-starchy vegetables have under 100 milligrams per serving.
  • May reduce bone density: Not getting enough calcium can pose a health risk for individuals with low bone density, especially post-menopausal women who are generally at higher risk. Insufficient calcium intake may also play a role in developing cardiovascular disease and some cancers.
  • High in cholesterol: Dietary cholesterol and eggs don't have the bad reputation they once did. However, individuals with a high risk of heart disease are still advised to limit their intake to one egg per day.
  • Low in calories: Eggs only have about 78 calories each, so you're unlikely to consume enough to meet your calorie needs each day (since the other foods allowed on the diet are low-calorie as well). You won't have the energy to maintain regular workouts to support your metabolism on such a restrictive plan.
  • Low in fiber: Fiber is essential for healthy digestion and regularity. Like other animal products, eggs are naturally fiber-free. The Academy of Nutrition and Dietetics recommends at least 25 grams of fiber per day for women and 38 grams for men. Even if you're eating some fruits and vegetables on the egg diet, it would be virtually impossible to reach this level when eggs are your primary food. Beyond just the digestive system, fiber benefits individuals with diabetes and heart disease and helps support weight loss.

Is the Egg Diet a Healthy Choice for You?

Eggs are an excellent source of complete protein. They provide several beneficial vitamins and minerals, including choline and vitamin A. Compared with expensive diets that require special powders and supplements, the egg diet is a whole-food approach to weight loss. However, depending on how strictly you follow it, the egg diet is void of essential nutrients like fiber.

Current dietary guidelines set forth by theU.S. Department of Agriculture include recommendations and tips for a healthy, balanced diet. The following nutrient-dense foods are recommended as part of a healthy diet:

  • Beans and legumes (all beans, lentils, peas)
  • Dairy products (reduced-fat milk, cheese, and yogurt, including fortified soy-based dairy alternatives)
  • Fruits, especially whole fruits (apples, berries, melon)
  • Grains, especially whole grains (quinoa, brown rice, oats)
  • Lean protein (chicken breast, fish, turkey breast, seafood)
  • Nuts and seeds (walnuts, almonds, sunflower seeds)
  • Oils (olive oil, avocado oil)
  • Vegetables of all types and dark, leafy greens (kale, spinach, broccoli, Swiss chard, green beans)

The egg diet does not provide well-rounded nutrition or meet USDA dietary guidelines. It is not considered a healthy, long-term diet.

If you're looking to lose weight, nutrition experts advise counting calories to meet your goals. The USDA recommends a reduction of 500 calories per day for weight loss.On a 2,000-calorie diet, that's around 1,500 calories per day, but this can vary based on age, gender, weight, and level ofphysical activity. If you're interested in determining your calorie guidelines, you can use a calculator.

Although eggs are nutritious, the egg diet doesn't have enough variety or calories to be considered a healthy or sustainable way of eating. With such restriction, weight regain is likely. You'll also miss out on fiber, calcium, and other essential nutrients by sticking to the egg diet for more than a few days.

A Word From Verywell

Although the promise of fast weight loss can be appealing, the egg diet is an overly restrictive fad diet unlikely to produce beneficial lasting results. Learning to practice healthy eating habits that include all food groups will give you the flexibility and variety for building a positive relationship with food.

Remember, following a long- or short-term diet may not be necessary for you, and many diets out there don’t work long-term. While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals.

If your goal is weight loss, remember that losing weight isn’t necessarily the same as being your healthiest self, and there are many positive ways to pursue health. Exercise, sleep, and other lifestyle factors also play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle.

What Is the Egg Diet? (2024)


Does the 14 day egg diet work? ›

Although eggs are nutritious, the egg diet doesn't have enough variety or calories to be considered a healthy or sustainable way of eating. With such restriction, weight regain is likely. You'll also miss out on fiber, calcium, and other essential nutrients by sticking to the egg diet for more than a few days.

Can I lose weight by only eating eggs? ›

Eggs can be a healthful source of protein, but they should not be the only food a person eats. The egg diet may lead to weight loss initially, but it is not a balanced or safe weight loss plan in the long-term. Once a person returns to their usual eating pattern, they may regain the weight.

What are the side effects of the egg diet? ›

Following any low-carbohydrate diet can result in some unsavory side effects, including constipation, fatigue, bad breath and headache. And those who are eating several eggs every day may ingest more than the recommended amount of saturated fat, which may have a negative effect on heart health.

How many boiled eggs can I eat in a day for weight loss? ›

What Is the Boiled-Egg Diet? The boiled-egg diet focuses on eggs, particularly hard-boiled eggs. You eat a minimum of two to three eggs per day, and you don't even have to incorporate them into every meal.

Does egg diet reduce belly fat? ›

Proteins are more satisfying than fats and carbohydrates. Eating eggs will not magically remove your belly fat and extra weight, but by keeping you from feeling hungry for longer, eggs contribute to your weight loss success. Eating a high-protein diet is one strategy for losing weight.

How many pounds can you lose on an egg diet? ›

That said, most people claim they lose 5–10 pounds (1.4–2.7 kg) in 3–5 days. An egg fast can help you lose weight by restricting calories and promoting ketosis — a metabolic state in which your body uses ketones as a source of fuel.

How to lose 20 pounds in 2 weeks? ›

How To Lose 20 Pounds In 2 Weeks: Locking Down Your Nutrition To Finally Chase Away Those Extra Pounds
  1. Make a commitment.
  2. Cut your caloric intake.
  3. Up your protein intake.
  4. Eat more fiber.
  5. Plenty of sleep.
  6. Avoid refined carbs.
  7. Increase the intensity of your workouts.
  8. Set a nightly food cutoff time.
Jan 16, 2024

What is the egg diet strict? ›

In short, the egg diet is a plan where eggs are mixed into at least one meal per day. “It is touted as a weight loss plan because it's low in carbohydrates and high in protein and designed to help you shed pounds while preserving muscle mass,” says Lisa R. Young, Ph.

What are the 5 foods that burn belly fat? ›

Five foods that may help burn belly fat include:
  • foods with soluble fiber like fruits, vegetables, and legumes.
  • foods with protein like meat, fish, eggs, and dairy.
  • fatty fish like tuna and salmon.
  • foods with probiotics like yogurt, kefir, sauerkraut, and kimchi.
  • green tea.

Can you drink on the egg diet? ›

Calorie-free drinks, like water and black tea or coffee, are also permitted during the egg diet. To achieve weight loss results with this diet, you are strongly encouraged to engage in regular exercise, like weight-lifting, running, long walks or dancing.

Is 6 eggs a day too much? ›

Six eggs a day is a hell of a lot, no matter how you cut it. An egg has 187 mg of cholesterol, and the recommended limit is 300 mg per day—or only 200 mg if you have diabetes or risk factors for heart disease. “You can definitely go with with one egg a day,” says Maxine Smith, R.D., L.D.

Are eggs on toast good for weight loss? ›

The bottom line. Adding eggs to your diet may be one of the easiest things to do if you're trying to lose weight. They can make you feel more full and help you eat fewer calories throughout the day. Furthermore, eggs are a great source of many vitamins and minerals that are commonly lacking in the diet.

Are bananas good for weight loss? ›

Although there are no studies that directly examine the effects of banana on weight, they're high in fiber and low in calories. When included as part of a balance diet, bananas may help support weight loss goals. People who want to improve their health are often advised to eat more fruits and vegetables.

Are potatoes good for weight loss? ›

Riley Kusuma, accredited practising dietitian at Bupa, agrees that potatoes are a great inclusion to a balanced and healthy diet, and can help you reach your weight loss goals. “Potatoes rate very highly on the satiety index, which means they keep you fuller and satisfied for longer after eating,” says Kusuma.

Does the 14 day diet work? ›

The 14-day Rapid Fat Loss Diet is proven to target stubborn belly fat and produce lasting results. Most people report losing up to 3 inches off their bellybutton in 14 days and up to 6% body fat in 21 days (3x faster than the normal rate of fat loss!). But the BEST news is- it's extremely simple to follow.

Is it healthy to eat 14 eggs a week? ›

While recent studies still don't offer a consistent answer, the average healthy person likely suffers no harm from eating up to seven eggs per week. In fact, eggs are a nutritious food. They are relatively low in calories and saturated fat, and rich in protein, vitamins, and minerals.

What happens if you only eat eggs for 10 days? ›

Eggs are fairly nutrient-dense, but they don't provide enough of the essential nutrients you need to thrive (5). By eating only eggs every day for weeks at a time you're not getting all the nutrients you need, so malnutrition can occur if you don't eat other foods alongside them.

How to lose weight fast in 2 weeks? ›

Below are a few common tips to lose maximum weight within two weeks.
  1. Eat lots of green vegetables or take a fiber supplement. ...
  2. Say no to alcohol or sugary drinks. ...
  3. Try to avoid wheat products, such as bread or pasta. ...
  4. Reducing carbohydrate intake helps weight loss.

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