Egg Diet

What is the Egg Diet

The egg diet is a diet plan in which eggs are the primary source of protein, but eggs aren’t the only foods allowed. The plan provides for three meals per day, and it is low in carbohydrates. Eggs and lean meats provide protein. Fruits are allowed to a small degree, but no pastas, potatoes, or white breads are allowed. Non-starch vegetables are allowed on the egg diet. Cheeses are also allowed. Soda and sweetened beverages are also not allowed, but unsweetened coffee and tea are allowed with meals. Water is the only beverage the plan calls for in between meals.

How the Egg Diet Works

The egg diet is a high-protein, low-carbohydrate diet. It works by limiting carbohydrate intake, which causes the body to use stored fats as a source of energy rather than glucose. Unused glucose is stored as fat, so reducing the amount of glucose also decreases fat storage. In addition, proteins make the body feel full quickly, limiting the amount of calories consumed per meal. Fruits and non-starchy vegetables provide vitamins and nutrients.

What Experts Say about the Egg Diet

Eggs are very nutritional, and most experts agree that eggs should be eaten as part of a balanced diet. As with any diet that severely limits a particular food group, experts agree that the egg diet is not nutritionally sound enough for long term use. Any person that has high cholesterol should consult a doctor before going on this diet. In addition, although there are no restrictions as to how meats are prepared, grilling, baking, and sautéing are recommended over frying to limit cholesterol intake.

Pros and Cons to the Egg Diet

One of the pros of the egg diet is that you can eat enough to feel full. A small portion of lean meat or eggs is included with each meal, but you can eat as much salad and non-starchy vegetables as you like to fill up on. Also, eating a high protein meal increases your metabolism so that you are able to burn more fat. Eggs are also considered to be a nutritionally sound food due to their abundance of vitamins and nutrients. Users of the egg diet typically lose weight quickly if they follow it strictly, and there is no counting of calories or keeping track of points.

One side effect of the diet is an initial "crash" from severely reducing the amount of carbohydrates consumed. Many people experience lethargy and nausea for the first few days until their bodies adjust to more protein and less carbohydrates. Eggs cause digestive problems for some people, such as constipation or flatulence. Although the plan does allow for a number of different foods to be consumed, some users tire quickly of eating so many eggs and lean meats, and may begin to skip meals out of boredom. Finally, the egg diet is not well-balanced as one food group is cut out entirely and many vegetables are prohibited.

Sample Egg Diet Meal Plan

On the egg diet, you may have three meals per day plus limited snacks. You are limited to two servings of fruit per day, whether part of your meal or eaten as a snack.


2 eggs any style and ½ of a grapefruit


2 boiled eggs, sliced over 1 cup salad greens


5 ounces skinless grilled chicken breast, 1 cup green vegetables


1 fried egg on 1 slice wheat toast; ½ grapefruit plus 4 oz. cottage cheese

Last Updated: Wednesday, July 3, 2013