The egg diet functions as a modified ketogenic protocol that utilizes high-quality protein to stimulate satiety hormones and maximize the thermic effect of food.
This 14-day egg diet intervention is designed as an acute metabolic reset and is not recommended as a sustainable, long-term eating pattern.
Due to its restrictive nature, the egg diet is strictly contraindicated for patients with renal insufficiency or a history of disordered eating patterns.

The Egg Diet is a structured, short-term eating plan that relies on eggs as the main protein source to help reduce calorie intake. From a medical perspective, this is a low-carbohydrate protocol designed to increase feelings of fullness (satiety) and boost metabolism through the energy required to digest protein, a process known as the "Thermic Effect of Food".

While the standard program lasts 14 days, it is classified as a temporary "metabolic reset" rather than a permanent lifestyle change. The rapid weight loss observed is primarily caused by the body clearing out stored carbohydrates (glycogen) and water, while simultaneously lowering insulin levels to encourage fat burning.

Because this diet is highly restrictive, it is not safe for people with kidney issues or a history of eating disorders. Medical supervision is strongly advised to monitor cholesterol levels and prevent nutrient shortages during this period.

Contraindications for this diet

Before initiating the egg diet, it is essential to determine whether it is indicated for the patient based on medical history and metabolic status.

This protocol is contraindicated for specific populations due to the high protein load and restrictive nature of the regimen:

Renal insufficiency: Patients with chronic kidney disease (CKD) stages 3–5 should avoid high-protein loads due to phosphorus and potassium density in egg yolks, which may accelerate renal function decline.
Hypercholesterolemia (Genetic variants): While dietary cholesterol is generally safe for the general population, patients with Familial Hypercholesterolemia or ApoE4 gene variants should monitor LDL levels closely, as their response to dietary cholesterol is genetic and may result in significant lipid elevations.
Eating disorders: This diet is not suitable for individuals with a history of anorexia, bulimia, or binge eating disorder, as restrictive protocols can exacerbate disordered eating patterns.
Pregnancy and lactation: The caloric restriction is insufficient to support fetal growth or milk production.

Patients taking anticoagulants or medication for diabetes should consult their physician before adoption, as rapid changes in Vitamin K intake (from greens) or blood glucose may require medication adjustment.

How the egg diet works

The diet operates on a phasic approach designed to maximize fat oxidation while preserving lean muscle mass through specific metabolic mechanisms.

Phase 1: The intervention (Days 1–14)

This acute phase involves strict carbohydrate restriction to shift the body's metabolism. The diet operates on two metabolic mechanisms:

Thermic Effect of Food (TEF): Protein requires 20–30% of its calories for digestion, significantly higher than fats or carbohydrates, which increases daily energy expenditure.
Ketogenesis: By restricting carbohydrates, the body shifts from glycolysis (burning sugar) to lipolysis (burning fat stores), though this requires strict adherence.

Phase 2: Metabolic adaptation (Days 15+)

Following the acute phase, the protocol requires a structured reintroduction of complex carbohydrates. This is critical to prevent the "yo-yo effect" caused by metabolic adaptation, where the body lowers its basal metabolic rate in response to prolonged restriction.

Pre-prandial protocol

Patients are advised to consume one hard-boiled egg 30 minutes prior to main meals. This protein preload increases satiety hormones (GLP-1) and reduces subsequent caloric intake. The regimen typically includes two eggs for breakfast with low-carb vegetables, followed by lean proteins and specific vegetable servings throughout the day.

Expected outcomes

While anecdotal claims suggest rapid weight loss (up to 5.5 kg/week), clinical data indicates this is primarily due to diuretic effects and glycogen depletion, not fat loss. Weight loss occurs when fewer calories are consumed than are burned, meaning the amounts of other foods in the diet must be strictly controlled to maintain the necessary deficit.

Allowed foods

Foods that can be eaten on the egg diet focus on high-satiety proteins and low-glycemic index vegetables to maintain insulin suppression.

Eggs: Including both the whites and yolks for complete amino acid profiles.
Lean proteins: Fish, poultry, tofu, textured soy protein, and lean cuts of beef.
Low-carb vegetables: Spinach, onion, garlic, tomato, arugula, zucchini, eggplant, bell pepper, broccoli, and kale.
Low-carb fruits: Kiwi, pear, apple, coconut, avocado, and lemon.
Whole grains (Phase 2/Moderation): Brown rice, whole wheat pasta, oats, and quinoa.
Legumes (Moderation): Beans, soy, lentils, and chickpeas.
Fats (Controlled): Small amounts of olive oil, avocado oil, coconut oil, butter, nuts, and seeds.
Herbs and spices: Pepper, parsley, cilantro, rosemary, turmeric, and oregano.
Plant-based drinks: Oat, soy, and almond milk (unsweetened).
Low-fat dairy: Skim milk, low-fat yogurt, and fresh cheeses.

Calorie-free drinks, like water, tea, and unsweetened coffee, are also allowed and encouraged during the egg diet to assist with filtration.

Foods to avoid

During the egg diet, specific food groups must be eliminated to ensure the metabolic shift toward lipolysis occurs.

Refined grains: White bread, white rice, white pasta, and couscous.
High-carb fruits: Dried fruits (raisins, dried plums, dried apricots), grapes, bananas, and mangoes.
Sweets and sugars: Sugar, soda, boxed juices, ice cream, cakes, and cookies.
Processed foods: Bacon, ham, bologna, salami, burgers, sausage, pizza, French fries, chips, and hot dogs.
Alcoholic drinks: Beer, sparkling wine, wine, and liquor.
Starchy tubers: Cassava, white potatoes, sweet potatoes, yam, and taro.

Eliminating these high-carbohydrate sources is essential to prevent insulin spikes that inhibit fat burning and increase calorie intake.

Hydration and electrolyte management

Proper fluid balance is critical during high-protein, low-carbohydrate diets to support renal filtration and prevent dehydration.

Fluid requirements

Patients should adhere to a minimum fluid intake of 35ml per kg of body weight daily. This increased volume is necessary to process the nitrogen load from higher protein consumption and to replace water lost through glycogen depletion.

Electrolyte management

Rapid reduction of carbohydrates may cause "induction flu" (headache, fatigue, dizziness). Supplementation of sodium and potassium may be required under medical advice to counteract the diuretic effect of low-insulin states, which causes the kidneys to excrete electrolytes at a higher rate.

3-day egg diet meal plan

Below is an example of a 3-day meal plan for the egg diet designed to maximize TEF.

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 and physical activity

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.

Activity prescription

To prevent muscle catabolism (muscle loss) during caloric restriction, patients must engage in resistance training a minimum of 3x weekly. Cardio is secondary to muscle preservation. Regular physical activity supports the maintenance of metabolic rate, which often drops during restrictive dieting phases.

Common questions about the egg diet

1. Is it possible to 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, a calorie deficit of about 53,900 calories would be required in that period, which is not physiologically feasible or healthy.

2. Does the egg diet cause a 5 kg weight loss 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 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, often associated with electrolyte imbalances previously described as "induction flu." 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 if not properly managed.

Egg Diet: How It Works, What to Eat, Risks & Meal Plan