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.
Egg diet description
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.
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 plan
The following table outlines an egg diet meal plan over 3 days:
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.
Post-diet considerations
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.
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.
