Is there an egg diet to lose weight? The facts behind the fad

October 16, 2025 •

5 min read

According to a 2024 review, while eggs are nutrient-dense, the restrictive nature of a diet based almost exclusively on them is not considered a healthy or sustainable way of eating. The so-called “egg diet” is a fad often touted for rapid, short-term weight loss.

Quick Summary

The egg diet is a low-calorie, high-protein, and very low-carb meal plan designed for quick, initial weight loss. It involves consuming eggs at most meals, often alongside lean protein and non-starchy vegetables. It is not sustainable and carries significant risks of nutritional deficiencies and rebound weight gain.

Key Points

Fad Diet for Fast Loss: The egg diet is a low-calorie, high-protein fad diet that may cause quick, initial weight loss, mostly from water weight, due to severe calorie and carb restriction.
Unsustainable and Risky: The restrictive nature of the diet makes it difficult to follow long-term and increases the risk of weight regain after stopping.
Nutrient Deficiencies: The diet often lacks essential nutrients like fiber, calcium, and other vitamins found in whole grains, legumes, and certain vegetables.
Balanced Approach is Better: Incorporating eggs into a balanced, varied diet that includes all food groups is a much healthier and more effective strategy for sustainable weight management.
Consult a Professional: Always consult a healthcare provider or registered dietitian before starting a highly restrictive diet to ensure it is safe and appropriate for your health needs.

What is the egg diet?

The egg diet is a short-term, highly restrictive fad diet that has several variations, all centered around consuming eggs as a primary source of protein. Its proponents claim it can lead to significant and rapid weight loss, which is primarily achieved through a drastic reduction in overall calories and carbohydrates. Instead of being a formal, scientifically-backed eating plan, it is more a collection of anecdotal meal structures that circulate online.

How the egg diet works (or doesn't)

The diet's mechanism for weight loss is quite simple and applies to any severely restrictive diet: it creates a calorie deficit. Eggs are a low-calorie, high-protein food, and protein is known to increase satiety, helping you feel fuller for longer. By prioritizing eggs and cutting out higher-calorie foods, especially carbohydrates and processed snacks, followers inevitably consume far fewer calories than they burn.

However, the rapid weight loss often seen in the first few days is largely water weight, shed as the body depletes its carbohydrate stores. Since the diet is unsustainable, most individuals will regain the lost weight once they return to their regular eating patterns, a phenomenon known as 'yo-yo dieting'.

Types of egg diets

There are several popular versions of the egg diet, varying in their level of restriction:

The Boiled Egg Diet: This common variation typically lasts 14 days and requires eating hard-boiled eggs at every meal. It allows for small amounts of lean protein, non-starchy vegetables, and low-carb fruits like grapefruit. This version is low in calories and extremely low in carbohydrates.
The Egg and Grapefruit Diet: A version of the 14-day plan, this diet involves eating half a grapefruit with every egg-based or lean protein meal. It eliminates other fruits and is also very restrictive.
The Egg-Only Diet (Mono Diet): The most extreme and unhealthiest version, this requires eating only hard-boiled eggs and drinking water for up to two weeks. This is not nutritionally adequate and can be dangerous, leading to severe nutritional deficiencies and fatigue.
The Keto Egg Diet (Egg Fast): This is a short-term, very high-fat, high-protein plan designed to kick-start a ketogenic diet. It typically follows a ratio of one egg to one tablespoon of fat (like butter or cheese) and severely restricts carbs.

Potential downsides and health risks

While the prospect of fast weight loss is appealing, the egg diet is associated with numerous health risks and disadvantages:

Nutrient Deficiencies: By restricting entire food groups like whole grains and many fruits and vegetables, the diet can lead to deficiencies in essential nutrients, most notably fiber and calcium. One egg contains no fiber, which is crucial for digestive health.
Lack of Sustainability: The diet is monotonous and difficult to follow long-term, increasing the likelihood of quitting and regaining weight. A sustainable approach includes a wide variety of foods.
Low Energy Levels: The severe calorie restriction can leave you with low energy, making it hard to exercise and function normally throughout the day.
Potential for Disordered Eating: Highly restrictive diets can contribute to a poor relationship with food, leading to negative eating habits and psychological distress.
Heart Health Concerns: While the link between dietary cholesterol and heart disease is debated, very high egg consumption, especially when not part of an otherwise healthy diet, could pose risks for individuals with pre-existing conditions. A balanced approach is often recommended by health professionals.

How to use eggs for sustainable weight loss

Instead of a restrictive egg-only approach, incorporating eggs into a balanced eating plan is a much healthier and more sustainable strategy. Eggs are an excellent tool for weight loss because they are:

High in protein: This promotes satiety, helping you control your overall calorie intake by reducing hunger.
Rich in nutrients: Eggs provide essential vitamins and minerals like choline, vitamin D, and B vitamins.
Versatile and convenient: They can be prepared in many ways (boiled, scrambled, poached) and are easy to add to a variety of healthy meals.

Comparison: The Egg Diet vs. Balanced Nutrition


Feature	The Egg Diet (Fad)	Balanced Nutrition (Sustainable)
Core Principle	Severe calorie and carb restriction focused on eggs.	Calorie moderation combined with a variety of nutrient-dense foods.
Sustainability	Very low. Often leads to rebound weight gain.	High. Promotes long-term healthy habits.
Variety	Extremely limited, leading to boredom and deficiencies.	Unlimited, offering a wide range of flavors and nutrients.
Nutritional Risks	High risk of nutrient deficiencies (fiber, calcium).	Minimal, as all food groups are included.
Energy Levels	Often low due to severe calorie restriction.	Stable and consistent, supporting an active lifestyle.
Psychological Impact	Can lead to a poor relationship with food.	Fosters a positive and healthy relationship with eating.

Sample meal plan with eggs for healthy weight loss

To demonstrate how eggs can fit into a healthy, balanced diet, here is a sample day:

Breakfast: Two scrambled eggs cooked with spinach and bell peppers in a teaspoon of olive oil. Serve with a slice of whole-grain toast and a small orange.
Lunch: A large salad topped with a sliced hard-boiled egg, grilled chicken breast, mixed greens, cherry tomatoes, and a light vinaigrette.
Dinner: Baked salmon with a side of steamed broccoli and a small baked sweet potato.
Snack: A hard-boiled egg or a small handful of almonds.

This plan uses eggs to provide protein and nutrients without being overly restrictive. It ensures a balanced intake of carbohydrates, fats, and fiber from a variety of sources.

Conclusion: The final verdict on the egg diet

While eggs are a nutritious and valuable food for weight management, the restrictive and unsustainable nature of the formal "egg diet" makes it a poor choice for long-term health. It may offer a quick, short-term drop on the scale, but this is largely due to water loss and is unlikely to be maintained. The severe calorie restriction and lack of food variety carry significant risks of nutritional deficiencies, low energy, and a negative cycle of weight loss and regain.

For those seeking sustainable weight loss, the best strategy is to incorporate nutritious eggs as part of a balanced, whole-foods-based diet rich in lean protein, fiber, and healthy fats. Making lasting lifestyle changes, rather than resorting to fad diets, is the only way to achieve and maintain a healthy weight over time. It's always best to consult a healthcare provider or a registered dietitian before making significant changes to your diet to ensure it is appropriate and safe for your individual needs.

Frequently Asked Questions

You may lose weight initially on the egg diet because it is very low in calories, creating a significant calorie deficit. However, a large portion of this weight is typically water weight, and the restrictive nature makes it unsustainable, often leading to rebound weight gain.

No, the egg diet is not considered a healthy, long-term diet. Its restrictive nature can lead to nutritional deficiencies, especially a lack of fiber, and may have negative effects on your energy levels and overall health.

Common side effects include fatigue, headaches, nausea, muscle cramps, and digestive problems due to the low intake of carbohydrates and fiber. There is also a risk of nutrient deficiencies if followed for an extended period.

Incorporate eggs by adding them to a balanced diet rich in other whole foods. You can have eggs for breakfast alongside whole-grain toast and veggies, or add hard-boiled eggs to a salad for a protein boost at lunch.

The research on eggs and cholesterol is mixed and complex. While older studies raised concerns, recent research suggests moderate egg consumption (up to seven per week) does not significantly impact heart health for most people. For the egg diet, which involves very high consumption, this risk may increase for some, especially if combined with other unhealthy eating patterns.

The boiled egg diet focuses on low calories and carbs, relying primarily on hard-boiled eggs and lean protein. The keto egg diet (or 'egg fast') is a short-term plan designed to induce ketosis, emphasizing eggs alongside high-fat sources like butter and cheese.

Healthier and more sustainable alternatives include balanced eating plans like the Mediterranean diet, the DASH diet, or simply focusing on a moderate calorie reduction with a balanced intake of all food groups. These approaches provide consistent results and better overall health.