The egg diet is based on eating eggs as the main source of protein in the day’s main meals, along with vegetables, which increases the amount of protein and fiber in the diet, helping to control hunger and promote weight loss.

During the egg diet, it is also recommended to follow a low-carb approach, reducing the intake of foods high in carbohydrates, such as certain fruits and tubers, lowering the total calorie intake and supporting weight loss.

According to its creator, Arielle Chandler, the egg diet could help with a weight loss of up to 12 pounds (5.5 kg) per week. However, there is no scientific evidence to support whether the egg diet truly promotes weight loss. For this reason, when following any weight loss plan, it is advised to consult a registered dietitian for a full assessment and an individualized meal plan.

Does the egg diet help with weight loss?

The egg diet may contribute to weight loss because it is based on healthy eating, prioritizing low-calorie foods that are rich in protein and fiber, which help control hunger and reduce overall calorie intake.

However, the egg diet alone is not enough to lose weight. Weight loss occurs when fewer calories are consumed than are burned, which means the amounts of other foods in the diet also need to be adjusted.

How the egg diet works

There are several versions of the egg diet, but in general it lasts 2 weeks. It usually includes eating 2 eggs for breakfast, along with a serving of low-carb vegetables such as tomatoes and spinach, and a serving of low-carb fruit such as strawberries or pears.

It is also recommended to eat 1 boiled egg before lunch and dinner, since the protein and fat in eggs help control hunger, reducing meal sizes. Eggs can be boiled, made into an omelet, or scrambled, using a small amount of olive oil, avocado oil, or flaxseed oil, which are healthy fats.

There is no scientific proof of the possible benefits of the egg diet for weight loss or overall health. Therefore, before starting any weight loss diet, it is best to seek professional advice from a registered dietitian.

Allowed foods

Foods that can be eaten on the egg diet include:

Eggs, including the whites and yolks
Lean proteins such as fish, poultry, tofu, textured soy protein, and lean cuts of beef
Low-carb vegetables such as spinach, onion, garlic, tomato, arugula, zucchini, eggplant, bell pepper, broccoli, and kale
Low-carb fruits such as kiwi, pear, apple, coconut, avocado, and lemon
Whole grains, in moderation, such as brown rice, whole wheat pasta, oats, and quinoa
Legumes, in moderation, such as beans, soy, lentils, and chickpeas
Fats, in small amounts, such as olive oil, avocado oil, coconut oil, butter, nuts, and seeds
Herbs and spices such as pepper, parsley, cilantro, rosemary, turmeric, and oregano
Plant-based drinks such as oat, soy, and almond milk
Low-fat dairy such as skim milk, low-fat yogurt, and fresh cheeses
Calorie-free drinks, like water, tea, and unsweetened coffee, are also allowed during the egg diet.

Along with the diet, physical activity such as weight training, running, walking, or dancing is also recommended to further support weight loss.

Foods to avoid

During the egg diet, foods to avoid include:

Refined grains such as white bread, white rice, white pasta, and couscous
High-carb fruits such as dried fruits (raisins, dried plums, dried apricots), grapes, bananas, and mangoes
Sweets such as sugar, soda, boxed juices, ice cream, cakes, and cookies
Processed foods such as bacon, ham, bologna, salami, burgers, sausage, pizza, French fries, chips, and hot dogs
Alcoholic drinks such as beer, sparkling wine, wine, and liquor

It is also recommended to avoid starchy tubers such as cassava, white potatoes, sweet potatoes, yam, and taro, since they are high in carbohydrates and increase calorie intake.

3-day egg diet meal plan

Below is an example of a 3-day meal plan for the egg diet:

Meal	Day 1	Day 2	Day 3
Breakfast	1 cup of unsweetened coffee + 2 slices of whole wheat toast, each topped with 1 tbsp mashed avocado and sliced boiled eggs + 6 strawberries	1 cup of unsweetened green tea + 2 scrambled eggs with grated beets + 1 medium orange	Unsweetened coffee + 2 sliced boiled eggs + 1 slice of toasted whole oat bread + 1 apple
Morning snack	1 cup of nonfat plain yogurt with 1 tsp chia seeds and ½ cup blueberries	1 pear + 1 slice of low-fat cheese + 6 walnuts	1 smoothie made with 5 fl oz (150 ml) almond milk, 4 strawberries, and 1 tbsp rolled oats
Lunch	1 boiled egg + 1 medium chicken fillet with fresh tomato sauce, served with ½ cup cauliflower rice + 1 cup cooked vegetables (zucchini, carrots, broccoli) seasoned with 1 tsp olive oil and lemon + 1 tangerine	1 boiled egg + 1 baked fish fillet + 2 tbsp cooked quinoa + 1 small plate of cooked broccoli, carrots, and chayote seasoned with 1 tsp olive oil + 1 kiwi	1 boiled egg + 1 medium baked eggplant stuffed with 5 oz (150 g) tofu + 1 small plate of salad with lettuce, tomato, onion, and carrot seasoned with 1 tsp olive oil and vinegar + 1 guava
Afternoon snack	1 slice of low-fat cheese + 2 rice cakes + 1 glass of fresh passion fruit juice	1 plain yogurt with 1 tsp ground flaxseed + 1 grated apple + 10 almonds	Oat bran porridge made with 1 tbsp oat bran, 7 fl oz (200 ml) skim milk or plant-based milk, and a pinch of cinnamon
Dinner	Arugula, tomato, and onion salad with 2 sliced boiled eggs, seasoned with 1 tsp olive oil, lemon, and vinegar	1 boiled egg + baked zucchini stuffed with chicken and topped with grated low-fat cheese	1 boiled egg + salad with lettuce, cherry tomatoes, sliced cucumber, 4 walnuts, ¼ avocado, 1 medium grilled chicken breast, 1 oz (30 g) cubed low-fat cheese, and 1 tsp sesame seeds, drizzled with olive oil

This is just an example and can vary depending on each person’s needs. A registered dietitian should be consulted for a personalized nutrition plan.

Post-diet care

After two weeks on the egg diet, it is important to maintain a healthy, balanced eating pattern, prioritizing fresh, whole foods such as fruits, vegetables, legumes, whole grains, lean proteins, and low-fat dairy.

To maintain the weight achieved, regular physical activity such as walking, running, martial arts, or dancing for 30 to 60 minutes per day, at least 3 times per week, is also recommended. Read more about exercises for weight loss that you can incorporate into your fitness routine.

Common questions about the egg diet

1. Can you lose 15 pounds (7 kg) in 7 days on the egg diet?

No, it is not possible to lose that much weight in 7 days. To lose 7 kg, you would need to create a calorie deficit of about 53,900 calories in that period, which is not feasible or healthy.

2. Does the egg diet make you lose 11 pounds (5 kg) in 3 days?

No. To lose 5 kg in 3 days, a calorie deficit of around 38,500 calories would be needed, which is not realistic. A healthy and sustainable rate is 1–2 pounds (0.5–1 kg) per week to avoid regaining the weight later.

3. Can the egg diet be done with only eggs?

No. Even though eggs are present in most meals, other foods such as fruits, vegetables, whole grains, and legumes should also be included. These provide essential fiber, vitamins, minerals, and antioxidants needed for good health.

Possible risks of the egg diet

The possible risks include fatigue, headaches, mood changes, dizziness, and general discomfort, which can happen due to the low amount of carbohydrates in the diet. Learn more about what a low carb diet is.

The egg diet may also cause yo-yo dieting effects, especially if followed for more than 14 days or without supervision. This is because its restriction can slow metabolism and increase appetite afterward, leading to regained weight.

In addition, because it is very restrictive, it can cause deficiencies in important nutrients such as vitamins and minerals.

Who should avoid it

The egg diet is not recommended for people with a genetic predisposition to high cholesterol (familial hypercholesterolemia), people with kidney disease, or those with an egg allergy or intolerance.

It is also not suitable for pregnant or breastfeeding women, children, teenagers, or people with eating disorders such as binge eating, anorexia, or bulimia.

Egg Diet: How It Works, 3-Day Meal Plan, Foods & Risks