An egg diet is based around incorporating eggs in all main meals of the day to increase overall protein intake. Protein helps to keep you fuller for longer, which is a great to way to decrease calorie intake and promote weight loss.
It is a good idea to adhere to a low carb diet while on an egg diet. A low carb diet consists of eating foods that are low in carbohydrates, like some fruits and vegetables, which may reduce calories ingested and also facilitate weight loss.
The creator of the The Boiled Egg diet, Arielle Chandler, states that an egg diet can lead to a 25 lb weight loss in just 2 weeks. However, there is no scientific evidence to support that an egg diet can affect weight loss. It has also been commented that this diet is very restrictive in calories and nutrients. Therefore, if your aim is to lose weight, you are advised to consult a registered dietitian. A dietitian can evaluate your nutritional needs and outline an eating plan accordingly.
How to start
There are many different variations on the egg diet, but they generally last for 2 weeks. For breakfast, you are advised to eat 2 eggs with a serving of low-carb vegetables (like spinach or tomato) and a serving of low-carb fruit (like strawberries or pear).
Then 1 egg is eaten at lunch, and another at dinnertime. The protein and healthy fats present in eggs helps to keep you full, which may decrease your overall serving sizes during meals.
Boiled eggs are recommended, as they contain less calories. However, you can prepare scrambled eggs or omelets with a healthier fat, like olive oil, butter, or coconut oil.
Nonetheless, there is no scientific evidence that supports the benefits of an egg diet for weight loss or for general health. If you are thinking about starting an egg diet for weight loss, you should consult a registered dieititan for an assessment and customized meal plan.
Foods allowed
When eating an egg diet, you are additionally encouraged to consume lean protein and low carb fruits or vegetables. See the examples below:
- Eggs, both the egg whites and yolk
- Lean protein, like fish, skinless chicken, lean beef, and duck
- Low carb vegetables, like spinach, onion, garlic, tomato, arugula, squash, eggplant, peppers, broccoli and kale
- Low carb fruit, like kiwi, pears, apples, coconut, avocado and lemons
- Healthy fats, in low quantities, like extra virgin olive oil, coconut oil, butter, walnuts and chestnuts
- Herbs and spices, like pepper, parsley, coriander, rosemary, curcumin and oregano
- Low-fat dairy products, like skim milk, Greek yogurt and white cheeses
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.
Foods to avoid
When maintaining an egg diet, you should avoid foods that are high in carbs, sugar and fat, such as:
- Some grains, like white bread, white rice, white pasta, and couscous
- High carb fruits, like bananas, mango and dehydrated fruit (raisins, dates, and prunes)
- Sweets, like sugar, soda, fruit juice boxes, ice cream, cake and cookies
- Processed food, like bacon, prosciutto, mortadella, salami, hamburgers, sausage, pizza, french fries, crackers and hotdogs
- Legumes, like lentils, beans, soybeans and chickpeas
- High-calorie drinks, like beer, champagne, wine and liquor
You also advised to avoid tubercle vegetables, like celery, potatoes, yams and sweet potatoes. These foods tend to be higher in carbohydrates, and low quantities can increase your daily calorie intake significantly.Read more about the foods permitted during a low carb diet.
Egg diet meal plan
The following table outlines an egg diet plan over 3 days:
Meal | Day 1 | Day 2 | Day 3 |
|---|---|---|---|
Breakfast | 2 boiled eggs + 1 cup of black coffee + 6 strawberries | 2 scrambled eggs + 1 cup of black green tea + 1 orange | Omelet made with 2 eggs, spinach, mushrooms and cheese + 1 black coffee + 1 apple |
Morning snack | 1 Greek yogurt with 1 teaspoon of chia seeds | 1 pear + 3 walnuts | 1 cup of smoothie made with 150 ml almond milk, 4 almonds, 4 strawberries and 1 cup of oats |
Lunch / Dinner | 1 boiled egg + 1 chicken breast grilled with homemade tomato sauce + 2 tablespoons of whole grain rice + 1 side plate of salad with lettuce, cucumber, arugula and tomato, seasoned with vinegar and 1 teaspoon of olive oil + 1 tangerine | 1 boiled egg + 1 fish fillet + 2 tablespoons of cooked quinoa + 1 side plate of broccoli, carrot and boiled chayote, seasoned with 1 teaspoon of olive oil + 1 kiwi | 1 boiled egg + 1 medium eggplant, baked with 150g of tofu + 1 side plate of salad with lettuce, tomato, and onion seasoned with 1 teaspoon of olive oil and vinegar + 1 guava |
Afternoon snack | 1 baked apple with cinnamon with 1 tablespoon of oats | 1 Greek yogurt with 1 tablespoon of powdered flaxseed and 1 tablespoon of peanut butter | Oatmeal made with 1 tablespoon of oat bran, 200 ml of skim milk (or milk alternative) and 1 sprinkle of cinnamon powder |
This outline is just a guide for the egg diet. Meal plans may vary depending on health status, physical activity level and weight. Because it is a restrictive diet, it should not last for more than 2 weeks. This diet should be monitored by a registered diet to ensure you are achieving your daily nutrition needs.
Can you lose 10lb in 3 days with the egg diet?
No this weight loss is not possible. To lose 10lb, you wouldneed to eliminate about 7700 calories from your diet. Therefore to lose 10lbin 3 days with the egg diet, you would need to reduce 38,500 calories in 3 days, which is not conducive toany type of diet.
To achieve weight loss, you should aim to lose 1 to 2 lbsper week to prevent a rebound effect to maintain the weight loss on a longterm basis.
After finishing
After your diet, it is important to maintain a balanced diet. You should prioritize healthy, fresh foods, like fruits, vegetables, greens, legumes, whole grains, lean protein and dairy.
To maintain your weight, you should engage in physical activity regularly for 30 to 60 minutes at least 3 times per week. Examples include walks, running, martial arts or dancing.
Possible risks
The possible risks of the egg diet are fatigue, headaches, mood changes, dizziness and general malaise, which are symptoms thatmay occur due tolow carbohydrate intake.
The egg diet can also cause a reboundeffect, a condition where lost body weight is regained shortly after a diet. This can happen in very restrictive diets, for example, which lead to abnormal levels of hormones that control appetite, such as leptin and insulin. This canincreasehunger and slowdown metabolism.
Furthermore, because it is very restrictive, the egg diet can also cause deficiencies in nutrients that are important for normal functioning.
Contraindications
Due to its tendency for low carb intake, some people may feel fatigue, dizziness and general malaise with this diet.
An egg diet is not recommended for people with a health history or family history of high cholesterol, kidney disease, or egg allergies or intolerances,
This diet is also not indicated for pregnant or breastfeeding women, nor for children or adolescents. It should also not be used by those with a history of eating disorders, like anorexia or bulimia.
