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Is the egg diet healthy: The egg diet plan: Is it effective?


The egg diet plan: Is it effective?

The egg diet is a high protein low carbohydrate and low calorie diet that may help some people lose weight.

Eggs are a key ingredient and one of the diet’s primary sources of protein.

In some versions of the diet, a person will eat only eggs.

In this article, we look at whether this diet has any merit and whether it is healthful and safe to try.

Share on PinterestThe egg diet is high in protein and low in both carbohydrates and calories.

There are several different versions of the egg diet. In each one, eggs are the main focus for protein intake.

Some things a person can consume are:

  • plain boiled, poached, or scrambled eggs
  • water and zero-calorie beverages

Other ingredients will depend on the version the person is following. The number of calories and servings will vary depending on the individual’s sex, height, and activity level.

The diet does not allow:

  • butter or oil, including for cooking the eggs
  • starchy carbohydrates, such as potatoes, rice, and bread
  • sweets and foods that are high in sugar

Here, learn more about the three main versions of this diet.

Traditional egg diet

In the traditional egg diet, a person can eat protein from other sources. The traditional egg diet is the most popular version. It is similar to other diets with a high protein and low carbohydrate content.

As well as eggs, a person can eat:

  • lean protein
  • low carbohydrate vegetables, such as kale, broccoli, and spinach
  • fruits, usually 1–2 servings a day

High carb foods, such as pasta, bread, and rice, are off limits.

An example of a meal plan could include:

Breakfast: Two eggs and a low carb vegetable.

Lunch: Lean protein with a green salad.

Dinner: Eggs or lean protein and low carb vegetables.

Egg and grapefruit diet

On this meal plan, a person follows the same low carbohydrate, high protein guidelines as above. They also eat half a grapefruit with each meal.

An example of a meal plan could include:

Breakfast: Two eggs and half a grapefruit.

Lunch: One serving of lean protein with spinach and half a grapefruit.

Dinner: One serving of lean protein, such as fish or eggs, with half a grapefruit.

Extreme egg diet

This version only allows for eggs and water at every meal. It is very restrictive and probably difficult for most people to follow for any length of time.

Eating one type of food is not a safe way to lose weight, as it may lead to nutritional deficiencies.

Which other high-protein foods may help a person lose weight? Find out here.

Share on PinterestThe egg diet could cause constipation, as eggs do not contain any fiber.

There is no research to show that a specific egg diet is safe or effective. However, research into egg consumption as part of a weight loss diet and the impact of eggs overall may give some clues.

All versions of the egg diet result in eating fewer calories, and they may help a person lose weight in the short-term. The diet is high in protein, and there is some evidence that a high-protein diet can help with weight loss.

In 2015, a group of scientists reviewed the possible benefits of a high-protein diet. They cited evidence showing that a high protein intake may help prevent metabolic syndrome, obesity, type 2 diabetes, and cardiovascular disease due to atherosclerosis. They also noted that protein can help a person feel full, which means they are less likely to overeat. This can help a person lose weight.

Are eggs a good choice for people with diabetes? Find out here.

Eggs are a good source of protein. One medium boiled egg, weighing 44 grams (g), provides around 5.5 g of protein, or about 10–12% of an adult’s daily recommended intake.

Eggs also provide important vitamins and minerals, including calcium, iron, magnesium, phosphorus, potassium, selenium, folate, choline, vitamin A, vitamin B-12, vitamin D, and various antioxidants.

However, an egg diet may not be the best approach for losing weight and keeping it off. A restrictive diet can be hard to follow, and people may regain what they have lost if they return to their usual diet.

A 2018 study found that eating three eggs a day for 12 weeks helped people with overweight and obesity to lose weight and retain lean muscle mass, compared with people who ate no eggs. However, the authors added that eggs might not be the best option for a high protein diet.

The keto diet is a high-fat, adequate-protein, low-carb diet designed to help people lose weight. Learn more here.

Eggs can be a healthful protein source when eaten in moderation, but consuming high quantities may increase the risk of certain medical conditions.


Share on PinterestAny weight loss could be regained as it may be difficult to persevere with the egg diet.

In the past, experts believed that eating eggs would increase cholesterol. This remains controversial.

In 2019, for example, a study that looked at data for 29,615 adults concluded that eating higher amounts of dietary cholesterol or eggs might increase the risk of cardiovascular disease, which includes stroke. However, there were several limitations to this study, including observational rather than causational findings.

Another similar study involving 28,024 participants showed the opposite results. There was no significant difference in all-cause mortality between including seven or more eggs per week or less than one egg per week.

Also, in 2019, however, researchers analyzing data for 1,950 men aged 42–60 years found no link between egg consumption and the risk of stroke.

One study found that eating more than six eggs a week increased the risk of heart failure by 30% in men, although not for women. However, consuming up to six eggs per week did not appear to increase the risk of a heart attack, hemorrhagic stroke, or heart failure in either men or women. A hemorrhagic stroke involves ruptured blood vessels in the brain.

In 2018, researchers looked at how eating 12 or more eggs a week would affect people with prediabetes or type 2 diabetes, compared with eating a maximum of two eggs a week. Participants followed a weight loss diet for the first 3 months and continued to eat 12 or more eggs for another 9 months.

The diet did not appear to have an adverse impact on:

  • cardiovascular risk factors
  • inflammatory or oxidative stress markers
  • measures of glycemia

However, none of these studies looked specifically at the egg diet. They focused on the impact of eating eggs and did not take into account the inclusion or exclusion of other ingredients.

Which foods are a good choice for breakfast when people want to lose weight?


Any restrictive diet can limit the intake of essential nutrients.

While eggs contain many essential nutrients, they do not, for example, contain fiber. Experts recommend a high intake of fiber to maintain digestive, cardiovascular, and other aspects of health.

Diets that are higher in protein and fat and very low in carbohydrates may also cause ketosis, a process that encourages the body to burn fat for energy. This can have unwanted side effects, including fatigue, headaches, and nausea, muscle cramps, and digestive problems.

What is keto flu?

Eggs can be a healthful source of protein, but they should not be the only food a person eats.

The egg diet may lead to weight loss initially, but it is not a balanced or safe weight loss plan in the long-term. Once a person returns to their usual eating pattern, they may regain the weight.

In addition, any restrictive diet can limit a person’s intake of essential nutrients.

Ultimately, there are better ways to lose weight than the egg diet.

Making sustainable changes, such as cutting out processed foods, reducing meat and dairy intake, and eating more fresh fruits and vegetables, can help a person maintain a healthy weight over time.

Long-term solutions to boosting health and possibly losing weight include the Mediterranean diet and the DASH diet.


Will an egg diet push up my cholesterol levels?


Research is mixed on this topic. However, the current recommendations have eliminated the previous dietary guideline to consume no more than 300 mg of cholesterol daily.

Scientists have recognized that trans and saturated fat play a more significant role in the development of heart disease over cholesterol. Experts still advise people to limit cholesterol and maintain a healthful eating pattern.

Consuming primarily eggs is not considered a healthful eating pattern, and experts do not recommend it, as this diet would limit a person’s nutrient intake and could cause other health issues.

Natalie Olsen, R.D., L.D., ACSM EP-CAnswers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.

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How It Works, What to Eat, Risks, and More

Do you like eggs? Do you really like eggs? Then the boiled-egg diet might appeal to you — especially if you’re looking to lose weight. The truth is that this fad diet will not lead to long-term changes that improve your health. Still curious? Read on to learn how this plan works, its pros and cons, and how to follow it safely.

What Is the Boiled-Egg Diet?

The boiled-egg diet focuses on eggs, particularly hard-boiled eggs. You eat a minimum of two to three eggs per day, and you don’t even have to incorporate them into every meal. Why would someone want to eat this way?

It has a bit of celebrity backing: Nicole Kidman reportedly ate only hard-boiled eggs prior to starring in Cold Mountain.

Charles Saatchi, the ex-husband of chef Nigella Lawson and the founder of the ad agency Saatchi & Saatchi, has also done the boiled-egg diet.

How Does the Boiled-Egg Diet Work?

There are several versions of the boiled-egg diet.

We’ll dive into the options below, but the typical version is similar to low-carb Atkins, writes Arielle Chandler in The Boiled Egg Diet. A day’s meals generally look like this:

Breakfast At least two eggs and one piece of fruit (low-carb vegetable or protein optional)

Lunch Eggs or lean protein and low-carb vegetables

Dinner Eggs or lean protein and low-carb vegetables

Is the Boiled-Egg Diet Good for You?

Overall, this diet contains healthy food, but it’s not a balanced, healthy diet. The boiled-egg diet is extremely restrictive, incredibly low calorie, and faddish. “I don’t think you should be on a diet that requires an obsession with one food,” says Lisa Young, PhD, RDN, the New York City–based author of Finally Full, Finally Slim.

The crux of the diet, eggs, is a food that’s healthy for you — just not as your only or main food. The American Heart Association says that one egg (or two egg whites) per day can be part of a healthy diet.

“Eggs make a great breakfast. A hard-boiled egg is a nutritious snack, but I think that consuming a variety of foods is a healthier way to eat,” says Dr. Young.

The good thing about eggs is that they’re high in protein. One large boiled egg offers 78 calories, 6 grams (g) of protein, 5 g of fat, 0.6 g of carbohydrates, and 0 g fiber.

“Eggs are a complete protein and contain nutrients like vitamin D and choline,” says Amy Shapiro, RD, the founder and director of Real Nutrition in New York City. A complete protein is one that contains all the essential amino acids in adequate amounts.

Choline is a nutrient that helps produce neurotransmitters that regulate memory and mood, among other functions.

While some research has linked high-protein breakfasts that contain eggs with helping dieters shed pounds, “there’s nothing magical about eggs for weight loss,” says Shapiro.

Side Effects of Eating Mostly Boiled Eggs

This diet is really low calorie and restricts many high-fiber foods like whole grains and beans. Because of that, you may miss the mark on fiber if you’re not careful. Health experts recommend that men ages 50 and younger get at least 38 g of fiber and women get at least 25 g of fiber.

Go too low and you may be at risk of constipation. The risk of constipation is especially high if you eat only eggs, as eggs have 0 grams of fiber.

Is It Safe to Follow the Boiled-Egg Diet?

If you have a history of disordered eating, restrictive diets of any kind (including the boiled-egg diet) aren’t for you. Those living with chronic health conditions, especially any that require taking medication, would be wise to check with their healthcare team before making any dramatic changes to their diet — the boiled-egg diet would count as dramatic.

On the other hand, people who don’t have a history of eating disorders or a current health condition are unlikely to face health issues if they do the boiled-egg diet in the short term. “I consider this a red-carpet diet. It’s only something to try when you want to see results quickly and you’re okay with feeling restricted for a short period of time,” says Shapiro. She notes that this diet takes its cues from the 1960s, a time when “it was considered ladylike and demure to restrict yourself,” she says. But that’s not a healthy headspace to be in.

Plus, there is continuing confusion about whether eggs are good for you, as they contain dietary cholesterol. Each boiled egg has 186 milligrams (mg) of cholesterol.

One study concluded that each additional 300 mg of dietary cholesterol consumed per day was associated with a 17 and 18 percent increased risk, respectively, of cardiovascular disease and death from any cause.

Meanwhile, another study suggested that cholesterol is less risky in adults with prediabetes and type 2 diabetes. Authors reported that participants who consumed a diet high in eggs for three months did not experience changes in blood lipid levels or markers of inflammation (which would indicate a change in cardiovascular health) compared with those on a low-egg diet. Researchers defined a high-egg diet as consuming 12 or more eggs per week, while they said a low-egg diet involved eating fewer than two eggs per week.

While some people continue to express concern over dietary cholesterol, the limit was removed from the 2015–2020 Dietary Guidelines.

The current 2020–2025 Dietary Guidelines have kept this change but also advise that dietary cholesterol consumption should be “as low as possible without compromising the nutritional adequacy in the diet.” The guidelines note that cholesterol naturally appears in small amounts in some animal foods.

Eggs are also flagged for their saturated fat content. Each large egg contains 1.6 g of saturated fat.

The guidelines recommend capping daily intake of saturated fat at less than 10 percent of calories per day for optimal heart health. For a 2,000 calorie diet, that’s the equivalent of 22 g of saturated fat or less per day.

So are eggs good or bad for you? Taking into account the research as a whole, Shapiro notes that it’s saturated fat in food that raises cholesterol, not necessarily dietary cholesterol. What’s more, “it’s the simple carbohydrates and sugars in foods that increase cholesterol and triglycerides. I wouldn’t worry about eating hard-boiled eggs daily,” she says. Yet if that’s the majority of what you’re eating, the saturated fat could add up.

Shapiro gives her clients the green light to eat two eggs per day, but this health advice seems to vary yearly according to other health organizations and research. For example, one study found that each half egg consumed per day raised the risk for overall mortality and cardiovascular disease mortality by 7 percent — and the increased consumption of cholesterol via egg was the culprit.

However, in another study by some of the same authors as the research above, the conclusion was that eating one egg per day was associated with a 29 percent lower risk of mortality among those who had hypertension (high blood pressure is a risk factor for heart disease) compared with patients who ate fewer than two eggs per week. Instead, the authors say that non-egg sources of cholesterol were linked to a higher risk of death from any cause. Their overall statement is that these patients did not have to restrict egg intake.

To be safe, if you have diabetes or any risk factors for heart disease, ask your healthcare team how many eggs are right for you to eat.

What to Eat and Avoid

According to Chandler’s book, the following foods are recommended on the boiled-egg diet. As for what to avoid, this eating plan is strict: You’re not to stray from this list.

  • Eggs
  • Skinless poultry
  • Fish
  • Lean beef
  • Lamb and pork
  • Low-carb vegetables, including leafy greens like kale, collard greens, spinach, and mustard greens; zucchini; and bell peppers
  • Low-carb fruits, such as tomatoes, oranges, lemons, limes, watermelon, strawberries, cantaloupe, peaches, and grapefruit
  • Calorie-free drinks like plain water and sparkling water
  • Butter
  • Coconut oil
  • Mayonnaise

A 7-Day Sample Menu for the Boiled-Egg Diet

Day 1

Breakfast Two eggs, spinach, orange

Lunch Grilled salmon on salad

Snack None

Dinner Grilled pork chop with broccoli

Dessert None

Day 2

Breakfast Two eggs, tomatoes, cantaloupe

Lunch Grilled chicken on salad

Snack None

Dinner Ahi tuna with kale

Dessert None

Day 3

Breakfast Two eggs, orange

Lunch Sliced steak on salad

Snack None

Dinner Baked salmon with mushrooms

Dessert None

Day 4

Breakfast Two eggs, asparagus, strawberries

Lunch Egg salad on lettuce

Snack None

Dinner Beef roast with cauliflower

Dessert None

Day 5

Breakfast Two eggs, slice of ham, strawberries

Lunch Baked cod with asparagus

Snack None

Dinner Grilled chicken skewers with bell peppers and onions

Dessert None

Day 6

Breakfast Two eggs, cantaloupe

Lunch Egg salad on lettuce

Snack None

Dinner Mahi-mahi with green beans

Dessert None

Day 7

Breakfast Two eggs, watermelon

Lunch Grilled salmon on salad

Snack None

Dinner Pork chop with bok choy

Dessert None

Other Versions of the Egg Diet

You don’t have to stick to the traditional boiled-egg diet. If you’d like to try a twist on the original, some alternative versions include egg and grapefruit (a half a grapefruit is added to each meal) and the self-explanatory egg-only diet (only eggs and water are allowed).

There was also a wine and egg diet, popularized by Vogue, which went viral in 2018.

A Final Word on the Boiled-Egg Diet

The boiled-egg diet is a fad diet that requires eating only eggs, some fruit, nonstarchy vegetables, lean protein, and some fat, and it promises to help you lose weight. While cutting calories may initially lead to weight loss, it’s unlikely that you’ll stick to this way of eating, experts say. In addition, if you are pregnant or breastfeeding, or if you have a history of an eating disorder, you should skip a faddish, restrictive diet.

“If you want to do this as a quick fix, you might lose a lot of water weight initially, but you can’t live that way forever,” says Young. “These types of diets can lead to overeating and a lot of frustration later.

Editorial Sources and Fact-Checking

  • The Celebs’ Oddest Diets. Vogue Italia.
  • Mitchelson T. Cracking Up: Our Hard-Boiled Volunteer Tries Charles Saatchi’s Egg-Only Diet. Daily Mail. October 3, 2008.
  • Chandler A. The Boiled Egg Diet: The Easy, Fast Way to Weight Loss.
  • Are Eggs Good for You or Not? American Heart Association. August 16, 2018.
  • Egg, Whole, Cooked, Hard-Boiled. U.S. Department of Agriculture. April 1, 2019.
  • Protein. Food and Drug Administration. March 2020.
  • Choline. National Institutes of Health Office of Dietary Supplements. March 29, 2021.
  • Vander Wal JS, Gupta A, Khosla P, Dhurandhar NV. Egg Breakfast Enhances Weight Loss. International Journal for the Study of Obesity. October 2008.
  • Dietary Fiber: Essential for a Healthy Diet. Mayo Clinic. January 6, 2021.
  • Constipation. Mayo Clinic. August 31, 2021.
  • Zhong VW, Van Horn L, Cornelis MC, et al. Associations of Dietary Cholesterol or Egg Consumption With Incident Cardiovascular Disease and Mortality. Journal of the American Medical Association. March 2019.
  • Fuller NR, Sainsbury A, Caterson ID, et al. Effect of a High-Egg Diet on Cardiometabolic Risk Factors in People With Type 2 Diabetes: The Diabetes and Egg (DIABEGG) Study — Randomized Weight Loss and Follow-Up Phase. The American Journal of Clinical Nutrition. May 7, 2018.
  • 2015–2020 Dietary Guidelines. U.S. Department of Health and Human Services. December 2015.
  • Dietary Guidelines for Americans 2020–2025. U.S. Department of Agriculture. December 2020.
  • Zhuang P, Wu F, Mao L, et al. Egg and Cholesterol Consumption and Mortality From Cardiovascular and Different Causes in the United States: A Population-Based Cohort Study. PLOS Medicine. February 2021.
  • Wu F, Zhuang P, Zhang Y, et al. Egg and Dietary Cholesterol Consumption and Morality Among Hypertensive Patients: Results From a Population-Based Nationwide Study. Frontiers in Nutrition. October 2021.
  • McMartin D. I Tried That Viral Wine and Egg Diet From Vogue. I Have So Much to Tell You! Kitchn. August 30, 2018.

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Egg diet: the essence of the diet, effectiveness + daily menu

Egg diet is a kind of protein diet, which is low-carbohydrate and allows you to lose fat mass without allowing “burning” of muscles. This diet is great for those who play sports. The micro and macro elements contained in the eggs have a positive effect on the state of blood vessels, the heart and the nervous system.

Considering that chicken eggs are not only a source of choline and omega-3, but also rich in nutrients, you get enough satiety by eating just 2 eggs. By the way, the protein-citrus diet, as one of the varieties of the egg diet, allows you to lose weight quickly and effectively, as well as diversify your diet.

The essence of the egg diet

Through a protein-based diet, the egg diet promotes the formation of ketones in the liver. These organic compounds can suppress hunger, reduce cravings for snacks, and allow you to fill up even with a small portion of protein. The diet, in addition to proteins, also includes some amount of leafy greens, citrus and organic oils.

Carbohydrates usually lead to an increase in blood sugar, the excess of which passes into fat cells. When there is a lack of carbohydrates, the body will begin to use its reserves of raw materials for energy in order to process proteins efficiently. As a result, you can lose a few kilograms, and most importantly, prevent their return after leaving the diet.

Benefits of the egg diet

The benefits of the egg diet include a proven effect on the body. Egg white also reduces the feeling of hunger and you can easily tolerate even a long diet of 2 weeks. Egg yolks are especially rich in nutrients, while egg whites are especially rich in proteins. At the same time, one egg contains only 78 kcal. As part of a weight loss diet, you can eat up to three to four boiled eggs per day.

Boiled egg white is 97% digestible, without slagging the body and providing the body with a burst of pure energy. It can also be considered a plus that eggs are quite easy to cook, while there are a lot of interesting recipes: boiled, baked, steamed, fried, beaten eggs. The taste of scrambled eggs is liked by most people, so you won’t have any problems with a diet based on chicken eggs.

Disadvantages of the egg diet

Protein food puts a significant burden on the kidneys and liver, since they are responsible for the absorption of protein. Therefore, the egg diet is contraindicated in diseases of these organs.

In addition, a lack of fiber and an excess of protein often lead to digestive problems and constipation. Using vegetable fiber in the form of bran can reduce the likelihood of this problem.

The egg diet for weight loss, like many other diets, restricts the diet, which means that the body may not receive useful micro and macro elements for normal functioning. When following diets, it is recommended to immediately start taking vitamin complexes. To support the body and provide it with all the useful substances.

It is important to remember that the egg diet is contraindicated for pregnant women, nursing mothers, and people who have heart and kidney disease. Before starting a diet, be sure to consult with a nutritionist or your doctor.

Weekly menu by day


Breakfast: 2 eggs, 1 small grapefruit and herbal tea

Lunch: 150 g from boiled chicken fillet, 1 orange and 1 egg

Dinner : a glass of kefir and 200 g of boiled chicken (you can boil it in broth)


Breakfast: 2 eggs and a glass of fresh citrus juice

Lunch : 150 g stewed or boiled turkey meat, 2 oranges

Dinner: 1 whole grapefruit, 2 eggs and a glass of ayran (low-fat yogurt/ryazhenka)


Breakfast : 1 soft-boiled egg, a glass of warm water with lemon and honey

Lunch: 1 grapefruit and 200 g boiled poultry

Dinner : 2 eggs and citrus smoothie


Breakfast : 3 egg omelet with herbs

Lunch : baked poultry meat 150 g and lettuce

Dinner : 1 soft-boiled egg and 2 small grapefruits


Breakfast : salad of 2 eggs, cucumber and herbs , can be topped with low-fat yogurt

Lunch : carrot and orange smoothie, 100 g boiled brisket

Dinner : 1 egg and 100 g sea fish (lemon juice can be added)

Saturday 900 32

Breakfast : 150 g low-fat cottage cheese and a glass of citrus juice

Lunch : 2 eggs and 2 grapefruits

Dinner : boiled or fried skinless chicken, boiled vegetables

Sunday 9 0003

Breakfast : 2 eggs, glass of citrus juice

Lunch : 1 orange and 200 g boiled turkey meat

Dinner: 2 boiled eggs, grapefruit and herb salad

Possible risks and contraindications

Egg diet eliminates carbohydrate foods , which is usually a source of fiber, magnesium, calcium, and other multivitamins. This includes cereals, whole grain breads, legumes, nuts and seeds, most fruits, vegetables, and dairy products.

Adhering to the egg diet for 7 days, you are unlikely to harm the body, but if such an inadequate diet is extended for several months, the body may experience a serious deficiency of multivitamins. It is good to eat scrambled eggs as part of the diet, but not when this dish forms the basis of your diet.

The most controversial issue related to egg consumption is its effect on cardiovascular health. Protein and yolk contain a large amount of cholesterol (LDL and HDL), which affects the state of blood vessels and heart function. It is important that you do not have problems with excess cholesterol before starting a diet, as well as monitor your condition while following it.

Protein increases uric acid levels and can lead to kidney stones. If you have a predisposition to this, first consult a urologist, and only then choose your diet. 3 days on an egg diet will certainly not lead to serious health problems, but it’s not worth the risk.

Reviews of losing weight and the opinion of nutritionists

Adhering to a weekly diet on eggs, you can lose up to 5 kg, and up to 20 kg in a month. The main thing to remember is that not everyone achieves such results, especially if your problems with being overweight have a long history and are associated with an imbalance in hormones. Everything also depends on the percentage of fat mass in the body, so the average results can range from 8 to 16 kg.

This diet is strict, so it can be followed no more than once a year. After this method of nutrition, ulcers, gastritis and pancreatitis may worsen. Be sure to monitor your well-being and do not choose a diet on your own if you have chronic diseases.

Nutritionists claim that eating eggs can increase cholesterol, and increasing the amount of protein in the diet is bad for people with heart problems. Lack of carbohydrates can lead to loss of energy, lethargy, apathy, fatigue. If you have a sensitive bowel, then you may expect bloating and constipation. Wrong exit from the diet can also lead to the fact that the lost kilograms quickly return, and health deteriorates. Therefore, before starting such a diet, you need to consult a doctor.

Egg diet harm and benefits
The egg diet belongs to the group of low-carbohydrate diets. It is suitable for people who are actively involved in sports. Due to the high content of proteins in allowed foods, fat loss occurs, and muscle burning is not allowed.

The egg diet belongs to the group of low-carbohydrate diets. It is suitable for people who are actively involved in sports. Due to the high content of proteins in allowed foods, fat loss occurs, and muscle burning is not allowed.

The main “component” of the diet is eggs. They are one of the most nutritious foods, due to which the feeling of satiety is maintained for a long time: satiety comes quickly, and the desire to snack is pushed back. In addition, eggs contain a large amount of vitamins, macro- and microelements, which have a positive effect on the condition of the skin, hair and nails.


The list of allowed products is presented:

  • Legumes;
  • Greens and lettuce;
  • Vegetables;
  • Unsweetened fruits;
  • Fermented milk products;
  • Lean meats;
  • Bread.

The diet is designed for 2 or 4 weeks. A sample menu for 14 days might look like this:

Week 1





One kind of fruit.

200 g boiled or baked meat.


Chicken meat in boiled or baked form.

Vegetable salad, orange, 2 eggs, toasted bread.


Tomatoes, low-fat cheese, toast.

200 g of boiled meat.


One type of fruit.

Beef or chicken with vegetable salad.


Zucchini, beans, carrots, 2 eggs.

Lean fish, lettuce, citrus fruit.


One kind of fruit.

Meat, vegetable salad.


Boiled chicken, vegetables, orange.

Boiled vegetables.

Week 2





Boiled meat with vegetable salad.

Vegetable salad with 2 eggs, orange.


Menu of the 1st day.

Menu of the 1st day.


Menu of the 1st day.

Menu of the 1st day.


Low-fat cheese, 2 eggs, vegetables.

2 eggs.


Boiled or baked fish.

2 eggs.


Tomatoes, meat, grapefruit.

Chicken meat with boiled or stewed vegetables, 1 grapefruit.


Boiled vegetables, chicken breast, orange.

Boiled meat with tomatoes, orange.

Breakfast on all days of the diet is the same: in the morning you can eat 2 eggs and half a grapefruit.

A sample egg diet menu for a month looks like this:

  • Breakfast: one egg and half a grapefruit;
  • Lunch and dinner:





One kind of fruit.

Beef – 200 g.


Egg – 1 pc., Low-fat cottage cheese – 100 g, boiled vegetables.

Salad of tomatoes, onions, Beijing cabbage, bell peppers and cucumbers.


2 eggs, one type of vegetable stew.

Boiled white fish – 200 g, lettuce, grapefruit.


Chicken in baked or boiled form – 200 g.

Egg – 2 pcs., Celery or lettuce, grapefruit.


Egg – 1 pc., Low-fat cottage cheese – 50 g, boiled vegetables.

Salad (as in the menu of day 2).


Boiled chicken – 200 g.

Light salad of orange, kiwi, apple and pear.


One kind of vegetables stewed or boiled, 2 eggs.

Vegetable salad (as for the sixth day), a slice of whole grain bread.

On the 2nd and 3rd weeks, you can stick to the same menu, but changing it by day, for example, move Tuesday dinner to Thursday. Starting from the third week, it is allowed to introduce other high-protein foods instead of eggs. The last week involves the exit from the diet.

Either way, you need to eat eggs for breakfast. They can be not only boiled, but also raw. Some scientists believe that it is in the raw yolk that all useful substances are preserved to the maximum. During the diet, you need to drink enough clean water, green tea is also allowed. The optimal amount of liquid contributes to better absorption of protein and normalizes the course of metabolism.

The disadvantage of the egg diet is the lack of fat. To replenish it, it is recommended to additionally take vitamins with Omega-3. They can be replaced with fish oil or flaxseed oil.

Diet contraindications

The egg diet has contraindications. The diet is not suitable for people with allergies and individual intolerance to eggs, problems with the pancreas, gastritis and stomach ulcers. You can’t go on an egg diet if hypertension, kidney disease and the cardiovascular system are diagnosed. It is strictly prohibited for pregnant and lactating women, patients with vegetovascular dystonia, adolescents.

How to get off the diet

The treasured numbers on the scales and ideal forms are a sign that you did everything right and reached your goal. However, this is not a reason to relax, and in order for the result to be fixed, you need to get out of the diet correctly. To do this, you need to follow some simple rules:

  1. Do not change your diet drastically. Try to stick to a dietary, low-calorie diet, introducing dishes from the diet into the menu;
  2. Eat small meals, preferably with boiled vegetables on your plate;
  3. Avoid fatty foods;
  4. Drink plenty of fluids, the daily dose should be at least 1.