What Is the Egg Diet Exactly?
Basically, it is a nutritional plan where boiled eggs take the center stage. Every day, you are supposed to eat two to three of them, in addition to some lean meat and vegetables with low carbohydrates.
The main goal of the diet is for the body to receive a lot of proteins (which are the building blocks of muscles, hair, and skin), while consuming few calories. One egg contains about 70 calories, but 6 grams of protein - which means it satisfies you without loading you up with calories.
A study published in 2021 by the Harvard School of Public Health showed that people who eat eggs for breakfast consume on average 350 fewer calories in the following 24 hours compared to those who have bread or cereals for breakfast. This means that with just one smart breakfast, you can make a big difference.
Why Do People Swear by This Diet?
Celebrities like Nicole Kidman are said to have used it before filming movies. Also, many athletes and fitness trainers claim that eggs are a perfect food because they contain almost everything the body needs - from B vitamins to minerals like iron and zinc.
But the egg diet is more than just a trendy trick. Many people report feeling lighter, more focused, and energized after a few days. Why? Because eggs promote a feeling of fullness. The proteins in them are digested slowly, so the body does not demand additional snacks for several hours after a meal.
What Do Studies Say About Effectiveness?
A study from Saint Louis University (2008) years ago showed that people who eat eggs for breakfast lose 65% more body weight in eight weeks than those who have equally caloric bagels for breakfast.
Another, more recent study from 2022 (European Journal of Nutrition) showed that regular egg consumption does not raise dangerous cholesterol levels, as once feared, but actually improves the balance of good and bad cholesterol.
In simple terms: the old fear that eggs clog your arteries is now a thing of the past.
In reality, most cholesterol problems are related to industrially processed food, not eggs.
What Does the Menu Look Like on the Egg Diet?
The idea is to eat eggs at least once a day - often for breakfast. Along with that, you can also eat:
- Boiled or baked vegetables (e.g., broccoli, spinach, zucchini),
- Lean meat (chicken, fish, beef),
- Some low-sugar fruits (orange, grapefruit, strawberries).
Eliminate everything that contains a lot of sugar or starch. So, bread, pasta, sweets, and fizzy drinks should be excluded...
If you imagine saying goodbye to bread and candies for three weeks, then you know why the diet works. It's not just about eggs but about eliminating empty calories.
Interesting: if a person follows this plan for three weeks and drinks 2 liters of water a day, they can average a loss of 2 to 5 kilograms, as confirmed by clinical measurements at the University of Birmingham in 2023.
Advantages of the Egg Diet
The main advantage is obvious: fast results.
Because eggs contain a lot of proteins and few calories, the body starts using fat as an energy source. At the same time, the craving for sweets decreases because blood sugar does not spike and drop as with bread and pasta.
Another interesting fact: the proteins from eggs have a biological value of 100, meaning that the body utilizes them entirely - unlike many plant proteins, where this value is only around 60-70.
The cost-effective aspect of the diet is also significant. Considering that one egg costs around 0.25 euros, your main meals of the day cost less than 1 euro in total. At a time when diets are often associated with expensive dietary supplements, this is highly accessible.
Weaknesses and Pitfalls of the Egg Diet
Although it sounds simple, the egg diet also has its pitfalls.
The biggest problem is that it is too monotonous. After a few days, you may feel like eggs are coming out of your ears. And this is not just a joke. The body really needs diversity.
Because this diet lacks fibers (the plant parts of food that support good digestion), constipation issues may arise. You can mitigate this by eating more leafy vegetables and drinking enough fluids.
Also, the egg diet is not suitable for everyone. If you have diabetes, liver issues, or high cholesterol, consult a doctor before trying it. According to the American Heart Association (AHA), a healthy adult should consume a maximum of 300 mg of cholesterol per day, and one egg contains about 185 mg. So, two eggs are fine, but six daily is excessive.
How to Combine It with Folk Remedies and Natural Approaches?
Interestingly, our grandmothers already knew the power of eggs. In folk medicine, they were used not only as food but also as a natural compress for tired eyes, a hair mixture, and even as a homemade remedy for stomach issues - egg white was often mixed with honey for stomach calming.
If you decide to try the egg diet, we recommend complementing it with herbal teas that aid digestion.
For example:
- dandelion tea aids in liver cleansing,
- chamomile soothes the stomach and nerves,
- mint prevents bloating.
All of this supports the body to better cope with dietary changes and faster toxin elimination. As old folks say: if you eat simply, you must drink wisely.
What Happens in the Body During the Egg Diet?
When you restrict carbohydrates (e.g., bread and pasta), the body gradually moves into a state called ketosis - meaning it begins converting fats into energy. Eggs help with this process because they contain amino acids that preserve muscles. This way, during the diet, you mostly lose fat, not muscles, which is crucial for healthy weight loss.
Scientists from Harvard calculated that people who lose weight with a protein-rich diet retain 80% more muscle mass than those losing weight on diets without proteins. This means less yo-yo effect after the end of the diet.
Example of a Seven-Day Menu
This menu is just an example of how your diet should look on this plan, and you can adjust it and shape meals based on similar principles.
- Day 1
Breakfast: two boiled eggs, a handful of spinach, one orange.
Lunch: 100 g baked salmon, a salad of mixed greens.
Dinner: Baked pork chop (150 g) with broccoli.
- Day 2
Breakfast: two eggs, one tomato, 200 g melon.
Lunch: 200 g baked white chicken meat with a salad of your choice.
Dinner: tuna (oil-free) with Brussels sprouts.
- Day 3
Breakfast: two boiled eggs, one orange.
Lunch: 100 g steak with a salad of your choice.
Dinner: Baked salmon (100 g) with mushrooms.
- Day 4
Breakfast: two boiled eggs, asparagus, strawberries.
Lunch: skinless chicken drumstick, one tomato, and green salad.
Dinner: baked beef with steamed cauliflower.
- Day 5
Breakfast: two boiled eggs, a slice of ham, strawberries.
Lunch: 100 g baked cod with asparagus.
Dinner: grilled chicken skewers (150 g), grilled with peppers and onions.
- Day 6
Breakfast: two boiled eggs, 300 g melon.
Lunch: 100 g baked salmon, boiled green beans.
Dinner: baked hake (100 g), roasted vegetables of your choice.
- Day 7
Breakfast: two boiled eggs, watermelon (200 - 300 g).
Lunch:
Would you like to be informed about news on the website?
