What Is The Egg Diet?

Many people begin their day with an egg. Whether it’s scrambled, fried, or poached, an egg combined with a buttery slice of toast is the perfect balance of protein and carbs to keep you going until lunch.

It’s possible we’ve reached peak egg, though, as some people have been following an extreme diet where you eat an egg at every meal. Have they cracked the secret to diet success? Or is this just another symptom of a broken society? Read on to find out everything you need to know about the egg diet.

What is the egg diet? 

The egg diet is a restrictive, low-carb, short-term diet. How many eggs it includes can differ depending on how strict you want to be. There are three types of egg diet, but the diet generally involves each meal containing an egg or other source of lean protein alongside non-starchy vegetables. Sounds OK so far — after all, a lean source of protein plus some veggies is never a bad idea.

How long does it last? 

On the 14-day diet, you can eat eggs, lean protein sources like poultry and fish, and lean cuts of beef, lamb and pork. You can also eat low-carb fruits (1-2 portions a day) and non-starchy veg along with fat sources such as coconut oil, butter and mayonnaise — but only in small portions.

The three-day diet is far more restrictive. On this diet plan you must eat a whole egg within 30 minutes of waking up, eat an egg-based meal every three or four hours, consume 15g of butter or healthy fat with each egg, and stop eating three hours before bed. While more butter is allowed on this version, one of its primary aims is to create a state of ketosis, which is when your body doesn’t have enough carbohydrates to burn for energy. This requires less than 50g of carbohydrate a day, so fruits should be limited.

What can you eat on the egg diet?

On the 14-day diet you can eat eggs, lean protein sources like poultry, fish and lean cuts of beef, lamb and pork. You can also eat low carb fruits (1-2 portions a day) and non-starchy veg along with fat sources such as coconut oil, butter and mayonnaise – but only in small portions.  

On the 3-day diet plan you must eat a whole egg within 30 minutes of waking up, eat an egg-based meal every 3-4 hours, consume 15g of butter or healthy fat with each egg and stop eating 3 hours prior to bed. While more butter is allowed, one of the primary aims is to create a state of ketosis – this requires less than 50g of carbohydrate a day, so fruits should be limited.

What you cannot eat on the egg diet

Sources of carbs are limited on the egg diet. The following foods should be avoided.

Fruits

Fruits that are the highest in sugars and starches are not part of the egg diet.

• Mangoes
• Grapes
• Cherries
• Watermelon
• Pears
• Figs
• Bananas

Starches

• Potatoes
• Pasta
• Rice
• Bread
• Noodles

Processed Foods

• Fast food
• Snack foods
• Baked goods/pastries
• Dairy Foods
• Cow’s milk
• Yoghurt
• Ice cream

Types of Egg Diet

14-Day Egg Diet

This option includes low-carb fruits and is followed for two weeks, making it slightly less restrictive than the three-day egg diet option. It may be easier to follow over a short period of time, but it is still very low in calories and hard to maintain.

3-Day Egg Diet

Designed for dramatic results in a short period of time, this diet is lower in calories and more restrictive. This diet’s aim is inducing a ketogenic state to burn fat. So it’s important to restrict carbs, though this can lead to low energy levels.

Egg and Grapefruit Diet

This diet is based on the grapefruit diet, which is another popular weight loss diet. in the difference is this version includes egg and other lean protein sources in addition to low-calorie citrus fruit. Combining two fad diets doesn’t necessarily make for a better diet, but this diet does have some combination of fat, carbs, and protein. If followed for a short period of time, it may be effective as a very low-calorie diet.

Egg-Only Diet

From its description alone, the egg-only diet is a clear red flag. Any type of diet that includes one type of food will lack essential minerals and vitamins (not to mention carbs). This type of very restrictive diet is simply not nutritionally adequate.

Keto Egg Diet

Described by some as a way to “kick start” a ketogenic diet, eggs are a great option for protein and fat without adding too many carbs. However, ketogenic diets are very restrictive and hard to maintain in the long term.

Can it help with weight loss?

Due to the diet’s restrictions and its low carbohydrate content, it will most likely create a calorie deficit, which is where you expend more calories than you consume. This is how every diet works for weight loss.

Both the three-day and 14-day diets can be used to jump start any stalled progress or be used as an introduction to a ketogenic diet, which could work better long term.