The Egg Diet: An Effective Way To Lose Weight Or A Harmful Mono-Diet?

The Egg Diet: An Effective Way To Lose Weight Or A Harmful Mono-Diet?

Following a well-balanced nutritional plan is an ultimate variant of how to lose weight while sustaining good health. However, it may not have significant instant results. That is why some people tend to search for faster and easier methods of losing weight. Some of the variants that they may find are ok, while some are very harmful, to the point that they cause different serious health conditions. You never know in advance how your body will accept the plan that you follow and which consequences it will have, that is why, before starting any diet you need to find out everything you can about it. In this article, you will get familiar with the egg diet, its main ideas, rules, and effects.

Basics of the egg diet

The egg diet claims to help you slim down, while sustaining your muscle mass (3). Eggs are rich in protein which is believed to be highly effective in weight loss, as it promotes healthy metabolic processes, adds to your feeling of satiation, and helps you melt fat while supporting muscle growth (1, 4). Despite its helping to shed pounds, some people may find this dietary plan difficult to stick to, as it has a lot of restrictions, and may eventually cause a yo-yo effect. 

What to eat and what to avoid on the egg diet?

As it is clear from its name, the main food that you consume on the egg diet is eggs. They should be boiled, as in such a way they preserve all the nutrients and healthy components. Besides boiled eggs, you are allowed to consume the following foods: fish, chicken, turkey, fruits (grapefruits, apples), berries, non-starchy green vegetables, mushrooms. Like in any other diet, there also are some restrictions, including refined carbs (bread, pasta, etc.), sugar, and greasy fried foods (nuggets, french fries, etc.). 

Types of the egg diet

Depending on the level of your devotion, how much effort you are ready to spend, and what you want your results to be, this nutritional plan comes in three different variants:


  • The 14-day type


This variant consists of three meals per day, with one focused on hard-boiled eggs, and the other two may include low-calorie dishes made with such ingredients as fish, poultry, and vegetables. This type may be quite well-balanced and fiber-rich.


  • The egg and grapefruit type


The egg and grapefruit type is very similar to the first one, allowing the same meals and lasting two weeks, the only difference is that you should eat one half of a grapefruit during every meal. Grapefruit is filled with nutrients, such as vitamins C and A, calcium, and potassium. It has a lot of health benefits and possesses weight loss properties.


  • The only eggs type


This type lasts for 14 days and allows only water and hard-boiled eggs, being basically a mono-diet. It is the most poorly balanced among all the variants and has several negative consequences. 

Drawbacks of the egg diet

The egg diet may help you melt fat, but it has certain side effects to it, among which are:


  • Lack of energy


Usually people reduce their level of physical activity when they follow an egg diet, as it is accompanied by the lack of energy, which occurs due to a small intake of carbs.


  • Digestive problems


Increased consumption of proteins may cause certain digestive problems, such as nausea, constipation, and others. Eggs are also known to make some people gassy, and regular consumption of eggs makes this effect even stronger.


  • Calorie deficiency


The egg diet provides you with 1000 calories per day, which is less than recommended 1200 calories for women and 1500 for men (2), which eventually may cause fatigue and double the lack of energy caused by the small amount of consumed carbs.


  • Heart failure


Consumption of more than 6 eggs a week may increase the chance of ischemic stroke and heart failure (5).


  • Yo-yo effect


As was mentioned before, this diet can make you regain the pounds you shed. It may happen due to the rapid pace of your weight loss. Most of the diets that promise such significant results in a short period of time end up resulting in a yo-yo effect. 


  • A lot of limitations


Although there is no diet that would not restrict anything, some manage to make it in such a way that you don’t even notice. Unfortunately, the egg diet is not the case. If you have decided to stick to the most strict variant of this diet – the only eggs diet, you may need to muster up your will and soldier on throughout the whole process, as this type is the most restrictive. Consuming only eggs for every meal may have a lot of negative consequences, as it ignores all the nutritional needs of your body. The fact that it lasts two weeks makes it even more difficult. It not only stresses your body, but also overwhelms your mind. There is a high possibility that you might end up snapping and giving up. 


Can I have snacks on the egg diet?

This dietary plan has three variations, and all three of them include only three meals a day. That means that you can’t snack if you follow the rules of this plan.

What am I allowed to drink on the egg diet?

There are not that many beverages that you can drink on this diet. Of course, you are allowed to drink water, moreover, it is required to drink about two to three liters a day, in order to boost your weight loss. Besides water, you can drain a cup of unsweetened tea or coffee, as they have zero calories. The list of restricted drinks is much bigger and includes, among others, alcohol, juice, soda, and milk.


A diet is a great way to lose weight only if it is well-balanced. There are lots of diets that claim to do it all – bring a significant result while improving your health and general wellness. Although the egg diet has three different variations, it still is not balanced enough to be completely safe for your health. Sticking to a one-food diet can have certain negative effects and may even cause nutrient deficiency, as well as some other serious health conditions. That is why you need to visit a nutritionist, before starting any diet.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. A high-protein diet for reducing body fat: mechanisms and possible caveats (2014,
  2.  Calorie counting made easy (n.d.,
  3. Effects of a High-Protein Diet Including Whole Eggs on Muscle Composition and Indices of Cardiometabolic Health and Systemic Inflammation in Older Adults with Overweight or Obesity: A Randomized Controlled Trial (2018,
  4. Effect of a High-Protein Diet versus Standard-Protein Diet on Weight Loss and Biomarkers of Metabolic Syndrome: A Randomized Clinical Trial (2017,

Egg consumption and risk of heart failure, myocardial infarction, and stroke: results from 2 prospective cohorts (2015,