Eggs are a staple in many people’s diets. They’re easy to cook, they come in a variety of flavors, and they can even be pre-packaged with healthy ingredients! Egg diets have been around for years, typically consisting of an egg-based breakfast every day for a week or two.

While this might sound like a boring way to eat eggs for the rest of your life, it may actually help you lose weight and improve your cholesterol levels

What is the Egg Diet?

The Egg Diet Plan is a diet that was published in 2018 by Arielle Chandler. It is a 14-day low-calorie diet. It focuses on consuming eggs and other specific foods (listed below) including lean protein and non-starchy vegetables as the main source of nutrients.

Also, you have to keep it a low-carb one by avoiding high-carb fruits. You can follow this restrictive plan for short or long-term periods as well as combine it with juice fasting to speed up your weight loss results.

The diet’s creator says the diet can help you lose up to 25 pounds in just 2 weeks!

Proponents argue that the regimen provides nutrients that aid blood sugar management, promote good eyesight, and strengthen your bones, hair, and nails.

Can the Egg Diet Help Me Lose Weight?

The egg diet plan works as a part of your weight loss goal by controlling the number of calories you put into your body. Eggs are high in protein which means they will keep you fuller for longer and therefore help prevent snacking between meals.

Creating a caloric deficit where your body burns more than it takes will help you lower your body fat percentage.

A carb-restricted diet also helps to keep insulin levels low, which contributes to burning fat easily.

The Different Versions of Egg Based Diet

In order to help you make the best choice for your dietary plan, we will look into every version of the egg diet plan in a bit of detail:

14-Day Egg Diet

The 14-day egg diet plan is very similar to any other type of fast weight loss program. It has no restrictive rules and it doesn’t require counting calories or carbs or anything like that because all you need to do in order to lose weight quickly on this egg diet plan is eat eggs for breakfast, lunch, and dinner every day for two weeks straight. That’s it!

You may also add low-carbohydrate vegetables, such as broccoli or spinach, to round out the protein on your plate. Citrus fruit is sometimes permitted. This diet is also known as the “boiled egg diet,” and it calls for you to eat your eggs hard-boiled rather than poached, scrambled, or fried.

Egg and Grapefruit Diet

The egg and grapefruit diet is a weight-loss plan that requires you to eat egg whites and whole eggs, along with grapefruit juice or pieces, for breakfast. For lunch, vegetable salad as well as a full egg. And for dinner, you can have meat or fish plus vegetables. What makes this diet so effective is the low-calorie intake from fat sources which helps maintain lean muscle tissue while also reducing hunger levels.

Egg-Only Diet

The egg diet is a mono diet. Mono diets are rigorous, unhealthy weight-loss regimens that restrict you to eating only one food for an extended amount of time. For the next two weeks, participants on this plan eat nothing but hard-boiled eggs and water.

I think you already have guessed that you should not exercise on this diet because of the extreme tiredness that you will experience.

“Medical” Egg Diet

A medical egg diet helps patients who are about to undergo surgery by giving them a low-calorie, high protein meal plan that will keep their body from going into starvation mode during the time they cannot eat. This egg diet also helps people with nausea and vomiting after surgery because it gives them energy without adding too many calories or changing their food preferences so they can start eating again as soon as possible.

Keto Egg Diet

There are many egg diets out there and the Keto egg Diet is one of them. It can be very hard to stick with egg diets because they require a lot of discipline and dedication in order to work effectively. The ketogenic egg diet is an egg diet that has actually been scientifically proven to work. 

The egg diet consists of eating foods high in fat while limiting your carb intake so your body enters into ketosis which burns fat instead of carbs for energy. This type of egg diet will help you lose weight quickly but it does have some drawbacks as well such as being low on fiber, vitamins, minerals, etc., making it not sustainable long-term or effective.

Is the boiled egg diet safe

Is the boiled egg diet safe?

There is no evidence that a specific egg diet is healthy or helpful. However, research on egg consumption as part of a weight-loss plan and the role of eggs, in general, may provide some hints.

The egg diet, regardless of version, reduces calorie consumption and may aid in weight reduction in the near term. The diet is high in protein, and there’s some evidence that a high-protein diet can assist with weight reduction. Though the diet is healthy it comes in an unbalanced version of diets.

Eggs are rich in protein. A single medium-boiled egg (44 g), which is equivalent to 5.5 g of protein, 71 calories, 5 g of fat,  provides 10–12% of the recommended daily intake for an adult of proteins.((What Are the Best Sources of Protein? – Cleveland Clinic))

Eggs provide numerous nutrients, including calcium, iron, magnesium, phosphorus, potassium, selenium, folate, choline (which produces neurotransmitters), vitamin A, vitamin B-12 (important for cell growth and development), vitamin D (which promotes healthy bones and teeth), and various antioxidants. It’s worth noting that its protein content includes all the essential amino acids. ((The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health – PMC (

However, an egg diet may not be the most effective strategy for weight reduction and maintenance. It’s difficult to stick to a restricted diet, and people might regain all of their weight if they go back to eating what they were eating before.

What Are The Potential Benefits Of Following An Egg Diet Plan For Weight Loss?

Eggs are a nutritious food that can be used as an egg diet plan for weight loss. Eggs make for a good egg diet because they contain protein and fats which help your body feel full longer and also helps your muscles recover from workouts. egg diets may help you lose weight, lower cholesterol levels and reduce the risk of heart disease by lowering bad (LDL) cholesterol levels. ((Egg consumption as part of an energy-restricted high-protein diet improves blood lipid and blood glucose profiles in individuals with type 2 diabetes – PubMed (

The diet is accompanied by eating fruits, and vegetables, all of which are high in various vitamins, minerals, and antioxidants that are essential to one’s health.

Protein is essential to building muscle so it’s important to include eggs in any egg diet plan if you want to build lean muscle mass while cutting calories. Eggs are also high in Vitamins A, D, B12 & K2 which are all essential vitamins needed for various bodily functions including bone health, brain function

One of the most significant parts of this diet is that it restricts foods and beverages that are bad for your health. Sugared drinks and processed meals are avoided, as well. Sugar-sweetened beverages have been linked to a variety of health concerns, including cavities, high blood pressure, inflammation, and insulin resistance.

Furthermore, eating processed meals has been linked to an increased chance of obesity, heart disease, and cancer, according to various studies.

What Are The Risks Included When Following Such A Diet?

There are many people who have egg diets for health reasons, there are also risks involved with egg dieting.

The first risk is developing an egg allergy. Some egg allergies can be mild and temporary but others can be life-threatening.

The Boiled Egg Diet is rather strict, restricting you to only a few foods and eliminating entire food groups, which makes it a sort of a nutrition deficient diet.

This can make long-term adherence to the plan difficult, not to mention impossible if you don’t consume enough nutrients. Because only a few select meals are allowed, your risk of nutritional deficiencies rises — especially if you follow the diet for lengthy periods of time.

Whole grains, for example, are high in fiber, vitamins, and minerals while starchy vegetables like potatoes are a good source of vitamin C, potassium, and magnesium. Neither of these food categories is permitted on the diet. The low fiber content will contribute to developing constipation which is something you don’t want to experience at all.

Furthermore, because the diet is so low in calories, it may not be sufficient for many individuals. Calorie restriction can have severe consequences, including poor vitality, suppressed immune function, decreased bone density, and menstrual irregularities.

The menu might also encourage poor eating habits by eliminating entire food groups and restricting food intake.

Finally, there is a risk of developing high cholesterol or diabetes because eggs contain high levels of saturated fat and cholesterol, which raises the level of these substances in your bloodstream, however, scientists now understand that eating egg-only diets has little impact on blood cholesterol levels.

The Pros and Cons of Maintaining an egg diet plan


  • You lose weight quickly
  • Protein-rich diet.
  • Low requirements to start.
  • Inexpensive to follow.


  • Restricting Carbs leads to low energy levels.
  • The low fiber diet causes digestive issues.
  • As eggs are cholesterol-rich food, this diet may raise cholesterol levels.((Eggs: Are they good or bad for my cholesterol? – Mayo Clinic))
  • The diet is hardly sustainable; the weight may rebound.
  • Most people fail to sustain such a diet.

What Food Am I Allowed To Eat During The Egg-based Diet?

The Egg Diet is mainly based on eggs, low-carb fruits, and lean proteins, and vegetables.

Some of the meals encouraged as part of the diet include:

  • Eggs: egg yolks and whites
  • Non-starchy vegetables: broccoli, kale, arugula, spinach, tomatoes, zucchini, collard greens, and bell peppers
  • Lean proteins: skinless poultry, fish, and beef
  • Low carb fruits: lemons, berries, oranges, watermelon, grapefruit, and limes.
  • Beverages: water, unsweetened tea and coffee, and sparkling water, diet soda.
  • Fats and oils: coconut oil, butter, and mayonnaise. It’s worth noting that all of them should be used in small amounts
  • Garlic, basil, turmeric, pepper, rosemary, and oregano are some of the herbs and spices that may be included. Low-fat dairy products including skim milk and low-fat yogurt and cheese are also permissible in various versions of the plan.

What Foods Should Be Avoided In Egg Diets?

The Boiled Egg Diet is limited or even restricted in terms of most high-carb foods, including starchy vegetables, grains, and many fruits.

Water is the only exception, with some unsweetened beverages. Alcoholic beverages, sugar-sweetened drinks like soda, and processed foods such as sweet and salty snacks, frozen dinners, and fast food are all banned as they contribute to weight gain.[2

A list of food that should be limited in the boiled egg diet includes:

  • High carb fruits: dried fruit, mangoes, pineapples, and bananas
  • Starchy vegetables: potatoes, legumes, corn, sweet potatoes, and peas
  • Processed foods: convenience meals, chips, bacon, pretzels, cookies, fast food,  and sweets
  • Grains: bread, buckwheat, quinoa, couscous, pasta, farro, and barley
  • Sugar-sweetened beverages: sports drinks, sweet tea, soda, and juice.

Note: The Boiled Egg Diet restricts dieters to eating just three meals each day, each of which includes non-starchy veggies, low-carb fruits, and/or eggs or lean proteins. 

Snacks are not permitted between meals.

A 14-Day Sample Menu For Egg Diet Plan

A 14-Day Sample Menu For Egg Diet Plan

Day 1

  • Breakfast:  two boiled eggs
  • Lunch: Grilled salmon on salad
  • Dinner: orange, salad, and two boiled eggs

Day 2

  • Breakfast: two boiled eggs and fruit
  • Lunch: steamed vegetables with two boiled eggs mixed with low-fat cheese
  • Dinner: salad and barbecued fish

Day 3

  • Breakfast: Two eggs, orange
  • Lunch: Grilled salmon on salad
  • Dinner: Ahi tuna with kale

Day 4

  • Breakfast: Two eggs, asparagus, strawberries
  • Lunch: Beef roast with cauliflower
  • Dinner: two boiled eggs and salad


  • Breakfast: Two eggs, strawberries
  • Lunch: steamed vegetables and steamed chicken
  • Dinner: steamed vegetables and steamed chicken


  • Breakfast: Two eggs, cantaloupe
  • Lunch: 2 bread slices in addition to some fruit
  • Dinner: Grilled chicken skewers with some bell peppers and onions added.

Day 7

  • Breakfast: Two eggs, watermelon
  • Lunch: green vegetables salad and chicken
  • Dinner: Beef roast with cauliflower

Repeat again for the other 7 days.

Frequently Asked Questions

Does the 14-day egg diet work?

According to statistics, over 77 percent of Americans are attempting to lose weight or maintain their current weight. Some diets just don’t work, but the boiled egg diet will provide remarkable outcomes in only 14 days if you stick with it. [5]

Does the 3-day egg diet work?

An egg fast is a short-term diet that should not go beyond three to five days in duration. This diet restricts numerous healthy food groups, which can lead to poor health. A nutritional deficit may develop if you stick to this diet for an extended period of time. So a 3-day diet is a good option to follow.

How much weight can you lose on the egg diet in 2 weeks period?

This low-carb, low-calorie eating style, according to the diet’s developer, may help you lose up to 25 pounds (11 kg) in just 2 weeks.

Can I eat 6 eggs a day?

There is no established limit on the number of eggs that should be consumed. Eggs can be included in a balanced, healthy diet, but they should not be salted or oiled when cooked.

kristen carli
I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.


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