Egg Diet

 By Mizpah Matus B.Hlth.Sc(Hons)

egg dietThe Egg Diet has become increasingly popular due to reports that some well-known people and celebrities have successfully lost weight by eating only eggs.

Apparently Nigella Lawson’s husband Charles Saatchi, lost over sixty pounds by eating nine eggs a day for ten months.

There is also discussion that Adrian Brody lost 30 pounds in six weeks in preparation for his role in the Pianist by following the Egg Diet. He has since explained that he actually followed a variation of the diet where he ate…

  • Eggs for breakfast.
  • A small piece of grilled chicken for lunch.
  • A small piece of fish with steamed vegetables for dinner.

Egg Diet Basics

There are several versions of the Egg Diet that are circulating on the Internet.

Traditional Egg Diet

The most popular version of the diet does not actually consist of eating only eggs but it does involve getting the majority of your protein from egg.eggs

This diet is basically a variation on the Atkins diet where the focus is on restricting carbohydrate intake. In this version of the diet you eat….

  • Two or more eggs for breakfast along with, grapefruit, low carbohydrate vegetables or lean protein.
  • Lunch includes either another serving of eggs or a small portion of lean protein such as fish or chicken.
  • Dinner includes either another serving of eggs or a small portion of lean protein such as fish or chicken.

Salads and low carbohydrate vegetables are usually allowed as desired.

  • Fruits are generally limited to one to two serves daily.
  • Carbohydrate foods such as bread, pasta and potatoes are strictly limited.

Egg and Grapefruit Diet

Another version of the diet is called the ‘Egg and Grapefruit Diet’ and this involves eating half a grapefruit with each meal. The rest of the diet plan is very similar to that outlined above.

Extreme Egg Only Diet

The most extreme version of the diet involves eating only hard-boiled eggs and drinking water or crystal light drink mix.

This version should be avoided!

How to Make Great Scrambled Eggs

Recommended Foods

Eggs, lean protein, low carbohydrate vegetables, grapefruit, and crystal light.

Sample Diet Plan


2 boiled eggs
½ grapefruit


Roast chicken without skin
Green Salad


2 egg omelet with spinach and tomato

Find other Healthy Meal ideas here.

Exercise Recommendations

Exercise is not a requirement for following this diet plan.

Costs and Expenses

This is a relatively inexpensive diet plan and the only cost may be that the grocery bill is slightly increased due to the need to purchase extra lean proteins and fresh vegetables.


  • High protein, low carbohydrate diets help to reduce appetite.
  • High protein diets increase the rate of calorie burning.
  • Eggs are a good source of protein and vitamins.
  • Studies show that eating eggs for breakfast increases weight loss.


  • Not a healthy or balanced approach to eating.
  • Eliminates entire food groups and many vegetables.
  • Lack of carbohydrates will make it difficult to engage in strenuous physical activity.
  • Many people experience fatigue and nausea during the first few days of the diet as the body adapts to a reduced intake of carbohydrates.
  • Eating a lot of eggs can cause constipation, flatulence and bad breath.
  • Dietary boredom may reduce ability to stick with the program.
  • Not sustainable as a lifestyle plan for healthy weight management.
  • Likely that any weight loss will be regained upon a return to normal eating.
  • Eggs are high in cholesterol but their is debate to their effect on blood cholesterol.

Just Another Fad Diet

The Egg Diet is essentially a crash diet, especially the version that does not allow for nutritional variety. Although rapid weight loss will probably occur it is most likely that all of this weight will be regained upon the completion of the diet.

Obviously eating eggs alone is not a healthy way to lose weight and the extreme version of this diet is very dangerous for health. Dieters risk not only nutritional deficiency but also severe disruption to their health and well-being.

See Also:

The Super Skinny Grapefruit and Egg Diet which retails for $4.99.

 By Mizpah Matus B.Hlth.Sc(Hons)
  • marie

    day 2 of the egg diet , going well so far,hope it works

    • b3ccs55

      Im also on day 2, keep us updated with losses etc

  • Happy

    I started the egg diet today, but can we have a break or eat a full meal after one week it will effect? or it should be continuous???

  • jenni

    I’ve tried this diet twice and both times had lost 4lbs in just the 1st day, 8 by the 5th

  • kasey Rae

    I’m starting this diet tomorrow! So excited I put on 4 and a half stone during my pregnancy! I lost 3 stone in 5 months but then gave up over the last 3 month’s so hoping to get rid of the last stone and a half with the egg diet #determined

  • MARY

    I loved eggs; did the “Carbohydrate Addicts” lifestyle of eating and lost about 15 lbs 15 yrs ago and kept the “diet” or “lifestyle” of eating from the book and kept my weight right on for about 11 yrs. I did get burned out on eggs though. But with that diet/lifestyle I would eat up to 6 eggs in the morning with bacon but no toast or carbs. but for one hour per day had all the carbs I could and wanted to eat. The “Carb Addicts” plan/diet/lifestyle works. Lost my way about 3 yrs ago though now I’m 24 lbs overweight. Just cant stick to it anymore. So today I started with late breakfast 2 eggs and whole grain toast (1) I still like eggs I just cant eat them alone anymore due to burn out. Do you all keep to this page for support?

  • gina

    lost 6lbs in 7 days, very good diet

    • Carolyn

      Gina what was your meal plan for this weight,and are you keeping it off?
      I need help in a hurry.


  • jon

    WOW 3 days and I have lost 11 pounds … this diet is the best ! :)

    • Akir

      It will mainly be water weight in that space of time. It’s a yoyo diet like most. Anything which offers such rapid weight loss generally is unsustainable and will cause you to rebound hard when you come off it. A long term better lifestyle is a much better option, slower but permanent results without metabolic and other internal damage.

    • Merlyn

      can you please tell me what all you ate during the diet days? I want to reduce min. 10 KG weight.

    • Summer

      Hi that’s great well done can u give me ur meal plan as I’m desperate to try this pplllzzzzz

      • Ama

        Hi did you get a diet plan then? You can have mine which I took from “egg diet netmums” google it. I’ve stuck to it and its the morning of day 3 for me and I’ve lost 7Ibs, and I’m sure I’ll more today as I lost during the day yesterday. Never seen weight drop off so fast

  • michelle

    Want to loose 2 stone after having a baby…i have been depressed over weight gaine and hope to get the real me back ! can you substitute steak with anything like tuna? You are all inspirational. Well done !!

  • Jody Lebel

    I have lost 17 pounds in 3 weeks on the egg diet eating 2-3 eggs per meal. The first few days I was a bit hungry, so I ate more at first. I hate to be hungry. After a few days the hunger went away and I found I had to remind myself to eat. I take a vitamin and I eat green veggies each day also. Sometimes I make a big omelet and put in onion, green pepper and ham, then top it with salsa. I have had no problems with constipation. When I eat out at restaurants, I just order chicken or steak and a double side of green veggies. At home I try to stick mainly to eggs, but do add chicken, fish or beef on occasion. I drink lots of water. Once I get to my goal weight, I will start to add fruits, breads, etc. a little at a time and watch that I am maintaining and not gaining.

    • Carolyn

      What are your meal times? Could turkey be used ?


  • Fiona

    Is there a right amount of eggs to eat every day on the egg + water diet or is it unlimited eggs?

    • daryl

      based on studies, eating 3 eggs per day doesnt affect your blood cholesterol. currently, that’s the limit i set for myself

  • Denise

    Just started this diet yesterday and really plan to stick with it. Need to loose thirty pounds. Drink cucumber, lemon and mint water as well. Wish me luck. Will update in a week!

  • Holly

    Hello, I’m 42 yrs old & seriously need to shed some weight as 210lbs is too much for me the Dr says. I have started the egg & water diet today. Wish me luck! How successful is this diet? How much water should I drink per day? Please email me with any support & suggestions. Thank you!

  • grizz88

    I’m going to try this diet Thursday as I love eggs.I need to lose about 180lbs. I did the atkins diet about 4 years ago and lost 150lbs. In 8 months. So I know high protein diets work..

  • Heaven Smith

    i started after i had my baby 7 months ago having coffee all day and for dinner eggs all differnt ways and i snack in between on low cal. snacks and i was down from 170 to 118 in 4 months. Plus i eat what ever i want on the weekends never over doing it though:)

  • Neva

    I am starting this diet tommorow, going to grocery store to stock up right now,anyone want to email for support. I need to lose 25-30 lbs,:)

  • Mari

    Start the hard boiled egg diet today,im eating 2 eggs for breakfast,lunch,dinner and snack and a cup of coffee each time that i eat them.I dont have a scale with me but im going to use my size 14 to know if im loosing weight.Good luck to everyone!!!

    • Nee

      I started this today and its ok so far! I was wondering are your allowed to season food at all when cookin chicken/ fish? Like with lemon juice or pepper etc?

  • Evon

    I was on the high protein diet for the past 3 months its working but slowly my starting weight was 101kg n im now 89 so ill try the egg diet as from tomorrow wish me luck my goal weight is 75kg.

    • Mari

      Good luck to you! Report your progress.

  • Dr. Vasant

    Hi all
    I am a physician and I like to suggest the following with egg diet which has proved to be very effective in most of my patients (minimum of 5-10 kg weight loss guaranteed in 3-4 weeks)
    1. Don’t jump directly into high protein diet suddenly. Since your body is used to carb diet all these days, it will not accept high proteins suddenly ( medically it is known as ‘carbohydrate addiction.’ Hence u have to deaddict it first from carbohydrates. Otherwise u will crave for carbs intensely, don’t get sleep, feel weak, etc,etc,
    2.Gradually reduce carbs over about 4-5 days.
    3. Reduce your carbohydrates by one third daily i.e. rice, wheat, and other grains in your daily food, along with sweets daily and substitute it by vegetables and fruits (any)
    4. If u are uncomfortable, or feel sleepless, or crave for carbs, drink a cup of milk, preferably ice cold , as many times as required initially, it reduces acidity, comforts stomach and gives feeling of satisfaction.
    5. drink at least 2-3 litres of water, and 2-3 cups of green tea.
    7. From 5th day onwards, add proteins gradually , i.e. egg whites (boiled or omelettes etc ) increasing by two eggs per day.
    8. Add vegetables daily requirement (minimum 200 grams daily spread over through out day, otherwise you’ll have constipation, gas and stomach upset.) must take following supplements 
                   Vit A, (omega fatty acid  or fish or flaxseed oils), Calcium, preferably milk calcium as shell calcium may cause kidney stones, Vit E, and trace elements,
    10. Importance of water cannot be over emphasised as dehydration can damage kidneys especially by ketones produced by fat burning. Drink lot of it.
    11. Those who are strict vegetarians can substitute chicken and fish by cooked soya preparations. About 100-150 grams daily. (caution -never use soya without cooking it in wet heat or pressure cooker  after soaking for 4-6 hours, since raw soya contains a substance, poisonous to human beings)
    12. You must have 50-100 grams of food every 2-2.1/2 hours, so that there is no burden on you body insulin, failing which, your body starts accumulating fat again.
    13. Get at least 45 minutes exercise on alternate days.  Fast walking till you feel slightly breathless is good. Or alternate day HIIT (high intensity interval exercise with weights or anaerobic exercises especially if you are below forty ) is best which will get a beautifully shaped six pack body for you. ( See Internet for HIIT)
                 Don’t do intense exercises or walking daily as it damages your muscles. The ‘rest day’ after exercisen will help muscles to grow.
    An ideal day egg diet for vegetarians would be
               On rising ( 6 a.m.)- 1/2 apple
                8 a.m – 2 boiled egg whites, & green tea & 50 grams cooked vegetables
                10 a.m.-    2. Boiled egg whites  or 100 ml skimmed milk with sugarless protein drink, & daily vitamin+mineral supplements.
                 12 noon-  2 boiled egg whites & 50 grams cooked soya & 100 grams cooked vegetables & 1 slice of wheat bread.
                 2 p.m green tea @ may be a protein bar
                 4p.m -2 boiled egg whites
                  6 p.m. 1 cup of skimmed milk
                  8 p.m.- 2 boiled eggs & 50 grams of cooked soya & 50-100, grams of vegetables.
      In brief 
    1. Switch to egg diet gradually
    2.drink lot of water
    3.drink green tea, it reduces weight by itself
    4.alternate day (not daily) exercise is a must.
    5. Eat every 2 (if not at least 2.1/2) hours. Long gap between foods makes u hungry and burdens body insulin, produces fat.
                   Note- boiled egg white may be omelette or any egg preparation withou yolk
    Happy weight loss & have a great body.


    • Carolyn

      How many eggs do you have to eat a day for this diet to work? I am eating 7 to 8 a day is this not enough.

  • cc

    hiya i wanna start the egg diet could i eat 1 egg for breakfast 1 egg for dinner and grilled chicken with veg for tea and drink only water would this make me lose weight? also when i eat the hard boiled eggs do i eat the egg white and egg yolk or just the egg white? thanks

    • Alyssa

      Just eat the egg whites mostly;
      You can have one or two egg yolks a day, not all of them, as they are moderately high in cholesterol.

      Also, most of the “good stuff” is in the whites – high protein ratio, and low, low calories.
      If oyu have the white only, its about 15 calories; with the yolk, it goes up to 90, or about the same as an apple.

      So you can eat almost non stop egg whites and have very low calories BUT high protein that will make you feel full

      • Donald

        Eat the yolk….majority of the nutrients come from this part! It is a myth about eggs effecting cholesterol! Your body naturally raises cholesterol if to little is consumed and produces less if more cholesterol has been consumed! Considering if the egg was fertile the white is used as a protection for the chicken to survive, food and nutrients is taken fromconsuming the yolk!

  • Tracie

    I am starting this diet tomorrow as things have gotten out of control. It is time to get serious as I would love to lose 55 lbs before summer. Any support would be awesome.. Good luck everyone!!

    • Simon

      Me too, best of luck!

  • Madison

    Hi. I am wanting to loose about 20 pounds. I heard if you just eat hard boiled eggs, tomatoes & drink grape fruit juice before you eat those, you would loose approx. 10 lbs in a week? Does that sound about right?

  • Basma

    Started off today, hope to stick to it. Have gained 10 kgs during pregnancy, hope to shed those off. With this diet i hope to go from 83 to 79kg in my first week.

  • Ratna

    some people making negative newz about egg.. don’t believe in all such stuff..include atleast 1 egg in your daily can take 1-3 eggs a day..this is what my doctor told me..indeed egg makes your mane thick and helps it to grow sooo fast..and your helps your skin to glow like a is usefull to each and every part of your body..especially hair and has almost all protiens, vitamins, and others like zinc, calcium and soooooooooooooo many……..

  • Ratna

    yessss………….egg, for sure makes your calories to burn soooo fast…within a week you can experience the result…i have been keeping egg in my daily diet for years.. i’
    m 5’4″- 52kgs.. it’a a perfect and ideal match of height and weight…i seriously believe that this is all cause of egg.. i eat 1 egg a day..whenever possible, i.e; morning, afternoon or night time.. so do follow my tip and be happy with your weight..good luck….

  • E..Edwards

    Hey I have been doing this diet for 7 days so far and I’m 4ft11″ and I have lost 6.5 pounds so far in total I am hoping to lose 1.5 stone in 4weeks and at this rate I’m hoping to achieve my goal :D

  • joe davis

    eggs are very tasty

  • A. nonymous

    Those are NOT great scrambled eggs–way overcooked, dry, and
    not fluffy at all. This guy needs a lesson on how to actually cook
    great scrambled eggs….

  • lynette

    Hey all

    On boiled eggs only diet, day two. Weight:80, will update you all next week. Lots of water too, don’t have time to execisem

  • Dominica

    I have a different version. Lost 1 stone 2lb in 2 weeks.

    • Joyce

      Yes, what is your version, please?

    • Sonia

      What version do you have?

  • Anne

    diet sounds very promising going to start it soon myself

    Thanks for your help

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