Health & Fitness

Everything You Need to Know About The Egg Diet

Mariam Youssef
4/27/23, 10:05 AM

Now that we’re done with Ramadan desserts and Eid treats, we’re so ready to get back on track and look after our bodies’ health. We’re also excited to lose weight and get back in shape since summer is a couple of months away and we want to lose all the winter’s fat and excess weight before heading to the beach.

In the wellness world, trendy diets are nothing new. People have been modifying their eating patterns to help them achieve weight loss goals for decades, from the traditional grapefruit diet to the currently popular keto diet. The egg diet is one of the most recent diets that have emerged. You would be right if you assumed that this would need you to eat some eggs! Here, we'll go through the specifics of the egg diet, the things you can eat while on it, and whether you should give it a shot.

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What is the Egg Diet?

There are numerous variations of the egg diet, some of which are more demanding than others. But the best thing about it is that it doesn’t follow a formal plan. Whichever version you choose, you must consume at least one egg every day while following this diet. The "egg only" diet, which figuratively restricts people to eating just eggs for meals and snacks, is the most strict kind of all the egg diets available. There are also lighter variations of the diet that call for consuming one egg per day in addition to a low-calorie, low-carb, high-protein diet. This kind of egg diet forbids the consumption of snacks, highly processed meals, and any calorie-containing liquids.

Types of Egg Diet

Since we’re now aware of the egg diet, it’ll be great to dig in deeper to know the types of it:

Boiled egg diet

When following the boiled-egg diet, also known as the "2-week egg diet" or "14-day egg diet," you should consume only hard-boiled eggs on this diet, as opposed to eggs that have been poached, scrambled, or fried. Snacks are prohibited, and just three big meals per day are permitted. One egg-based dish is required every day, and the other meals can include other lean protein sources like chicken or fish. Additionally, low-carb veggies and citrus fruits are sometimes acceptable.

Egg-only diet

As the name suggests, eggs are the only food on this diet. "Mono diets," which are extremely unhealthy weight loss programs, involve sticking to a single food for an extended period of time. For two weeks, people on this program might only eat hard-boiled eggs and water. Exercise is not suggested while on this diet because you can feel rather worn out. We don’t recommend this type of diet unless you talk to your doctor first.

Egg and grapefruit diet

The 14-day egg diet is quite strict. You consume grapefruit along with an egg or other lean protein with each meal when following this diet. Other fruits are not allowed.

Medical egg diet

You must eat one egg and a single slice of toast three times a day to adhere to this egg-only diet. Similarly, you are free to eat however many fruits and vegetables you like. Water, black coffee, and other calorie-free liquids are acceptable. But neither butter nor oil can be used to cook eggs.

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What to eat besides eggs?

It's crucial to remember that despite the name of the diet—"egg diet"—you can eat other foods. This includes:

- Proteins that are lean (fish, skinless chicken, lean beef, and lamb).
- Low-carb veggies (steamed vegetables, dark leafy greens, spinach, and collard greens).
- Fruits like tomatoes, lemons, and limes.
- Black coffee is acceptable in moderation.

Foods you should avoid on this diet

- Sugar
- Fried or junk food
- Processed foods
- Starchy vegetables 

Pros and cons of the egg diet


Quick weight loss

The egg yolk contains high amounts of choline (a vital nutrient in the body), which helps to make the liver able to metabolize fat. Moreover, the process through which the body converts fat into energy is known as ketosis. Thus, ketosis encourages fat loss. The diet is also more limited than most, which results in fewer calories consumed and promotes the use of fat reserves as energy.

Controls cravings

As a result of their high protein content, eggs will assist you to avoid overeating throughout the day by keeping you fuller for longer. As a result of the diet's extreme requirements on what you can and cannot eat, you tend to give up eating processed foods which are popular everywhere now.


Challenging long-term compliance

Due to its "rules" of excluding numerous nutritive items, such as starchy vegetables, fruits, and grains, the egg diet is extremely restrictive, even in its most flexible version. Long-term adherence to restrictive diets that call for eliminating entire food groups is notoriously difficult and can be challenging for you to keep up with.

Irritability and constipation

Both in terms of caloric intake and the exact foods you can eat, the diet is somewhat limited. Increasing hunger, low energy, headaches, and irritability are common symptoms. The diet can put you in a state of ketosis and doesn't use carbohydrates to increase energy, similar to the keto flu. Moreover, insufficient fiber in the diet can also lead to constipation.

Nutritional deficiency

Because many nutritious food groups are restricted by the diet, which is crucial for overall health and well-being, you may suffer from overall fatigue. Therefore, if you follow this diet for an extended period of time, it may raise your risk of nutritional deficiencies and do more harm than good.

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How long should you follow an egg diet?

According to the type of egg diet you choose, the duration varies. For example, if you’re going to follow the most liberal egg-diet plan, you may do so for 14 days. However, when it comes to a more strict egg diet, you can limit the duration to 7 or even 3 days.

Who should and should not try the egg diet?

Some people are more suitable for the 3-day egg diet than others. The following groups can follow this plan and benefit from it:

- Those who need to jump-start their weight loss after hitting a point of no return (This will help them lose weight quickly).

- Those wishing to elevate their ketones.

- People who want to start a low-carb or keto diet or lose weight.

The following groups shouldn't try this diet:

- Mothers who are expecting or nursing.

- People with egg allergies.

- People who have been advised by a doctor to avoid this kind of diet.

In any case, always be sure to check with your doctor before beginning an intensive diet like this.



Mariam Youssef

Growing up, I've always wanted to become so many things: a fashion designer, painter, singer, actress, and anything that revolves around art. It wasn't until I watched "How to Lose a Guy in 10 Days" t...

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