What Happens if You Just Eat Chicken and Eggs?

October 12, 2025 •

3 min read

According to nutritional studies, a diet restricted to only chicken and eggs is considered a fad diet and is not recommended for sustained health. This eating plan is high in protein but can lead to severe nutrient deficiencies that outweigh any perceived short-term benefits, like weight loss.

Quick Summary

A diet consisting solely of chicken and eggs presents significant health risks due to a lack of essential nutrients. This highly restrictive diet is not sustainable and can cause problems such as a strain on the kidneys.

Key Points

Nutrient Deficiencies: A mono-diet of chicken and eggs lacks essential vitamins (like C and folate), minerals, and fiber, risking conditions like scurvy and digestive issues.
Kidney Strain: The high protein load from eating only chicken and eggs can strain the kidneys, especially over the long term or in individuals with pre-existing conditions.
Unbalanced Macronutrients: This diet is unbalanced, providing excessive protein while being deficient in carbohydrates, healthy fats, and fiber needed for sustained energy and health.
Digestive Problems: Without fiber from plant-based foods, constipation and poor gut health are common side effects of an all-chicken-and-egg diet.
Unsustainable and Psychological Risks: The restrictive nature of this fad diet makes it hard to maintain, often leading to diet fatigue, rebound weight gain, and unhealthy eating behaviors.

The Risks of a Mono-Diet of Chicken and Eggs

Eating a diet composed exclusively of chicken and eggs, often categorized as a mono or fad diet, presents numerous health risks. While both chicken and eggs are excellent sources of high-quality protein, they do not contain the full spectrum of nutrients needed for optimal bodily function. Eliminating entire food groups, such as fruits, vegetables, and whole grains, creates a nutritional imbalance that can have short- and long-term consequences.

Nutrient Deficiencies

Lack of Vitamin C: Both chicken and eggs contain no vitamin C, a crucial nutrient for immune function, skin health, and tissue repair. A long-term deficiency could lead to scurvy, a serious condition that causes fatigue, joint pain, and bleeding gums.
Missing Fiber: The diet completely lacks dietary fiber, which is essential for healthy digestion and regular bowel movements. A lack of fiber can cause constipation, impact gut health, and has been linked to a higher risk of colon cancer.
Other Deficiencies: Key vitamins and minerals found in plant-based foods, such as folate, magnesium, and certain antioxidants (like those from vitamins A and E in greens), would be severely lacking. Eggs, while providing some vitamins like A and B12, do not compensate for the broad range of micronutrients found in a varied diet.

Potential Strain on Kidneys and Liver

High-protein diets place a significant metabolic load on the kidneys. The body must process and excrete the nitrogenous waste products generated from protein breakdown. While this may not pose a major issue for healthy individuals in the short term, prolonged high protein intake, especially without adequate hydration, can increase the risk of kidney strain. For individuals with pre-existing kidney conditions, this type of diet is particularly dangerous. Similarly, the liver can be overworked as it processes high volumes of protein, potentially leading to harmful metabolic byproducts.

Negative Metabolic Effects

Aside from nutrient imbalances, the restrictive nature of this diet can negatively impact metabolism. Eating a very limited range of foods can lead to diet fatigue, boredom, and ultimately, an unsustainable eating pattern. For those pursuing this for weight loss, the initial rapid loss is often water weight, and the weight is typically regained when normal eating resumes. The severe calorie restriction associated with many such fad diets can also negatively impact metabolism over time.

A Comparison of Chicken-and-Egg Diet vs. Balanced Diet


Feature	Chicken and Egg Diet	Balanced, Varied Diet
Nutrient Intake	Excellent protein; highly deficient in vitamin C, fiber, and many phytonutrients.	Supplies all essential vitamins, minerals, fiber, and phytonutrients for optimal health.
Digestive Health	Poor due to lack of fiber, leading to constipation and potential gut microbiome issues.	Promotes healthy digestion and a balanced gut microbiome.
Kidney Strain	Potentially high metabolic load, especially long-term, from processing excess protein.	Manages renal function with balanced protein intake and adequate hydration.
Energy Levels	Inconsistent and low due to inadequate carbohydrates and micronutrients.	Consistent and sustained energy from a mix of macronutrients.
Weight Management	Unsustainable, often leading to rebound weight gain and poor metabolic function.	Promotes healthy, sustainable weight loss or management.
Psychological Impact	Restrictive, monotonous, and can lead to unhealthy eating behaviors.	Promotes a healthy and positive relationship with food.

What to Eat Instead: The Value of a Balanced Approach

Instead of restricting your intake to just chicken and eggs, a healthier approach involves incorporating a wide variety of foods to ensure comprehensive nutrition. A balanced diet should include:

Fruits and Vegetables: For fiber, vitamins, minerals, and antioxidants (e.g., spinach, broccoli, bell peppers, berries).
Whole Grains and Legumes: Sources of fiber, complex carbohydrates for energy, and plant-based protein (e.g., quinoa, lentils, beans).
Healthy Fats: For essential fatty acids, including omega-3s, from sources like avocados, nuts, and seeds.
Other Protein Sources: Varying your protein with fish, legumes, and lean red meat can diversify your nutrient intake.

Conclusion: Prioritize Nutritional Variety

While chicken and eggs are nutritious foods, relying solely on them is a dangerous fad diet. This restrictive eating pattern inevitably leads to serious nutrient deficiencies, digestive issues, and metabolic complications. For sustainable health and wellness, the focus should be on nutritional variety and balance. A diet that includes lean protein, complex carbohydrates, healthy fats, and an abundance of fruits and vegetables is the most effective and safest path to achieving health and fitness goals. Consulting a healthcare professional or a registered dietitian is recommended before starting any restrictive diet.

Frequently Asked Questions

No, even in the short term, restricting your diet to only chicken and eggs is not recommended. It creates an unnecessary nutritional imbalance and promotes unhealthy eating habits.

A diet of only chicken and eggs lacks crucial nutrients like vitamin C, fiber, folate, magnesium, and a variety of antioxidants found in plant-based foods.

While rapid short-term weight loss may occur, it is often unsustainable and likely to be regained. This approach is not healthy and can have negative metabolic side effects.

Yes, excessive protein intake can place a significant burden on the kidneys. For those with or at risk of kidney disease, such a diet can be detrimental to kidney function.

The complete lack of dietary fiber will likely cause severe constipation and can negatively impact the balance of your gut bacteria, which is important for overall health.

A healthier approach is a balanced diet that includes lean proteins like chicken and eggs, along with a wide variety of vegetables, fruits, whole grains, and healthy fats.

Yes. While individual responses to dietary cholesterol vary, eggs contain a significant amount of cholesterol. For individuals with high cholesterol or heart disease risk factors, this diet could be problematic.