The Egg Diet: Unscrambling the Pros, Cons, and Much More

In the world of viral fitness trends, the egg diet stands out as an extreme routine followed by weight-watchers. The egg diet has cracked its way into the spotlight, not just for its simplicity, but for promising rapid weight loss that has everyone scrambling to try it. At its core, it’s all about loading up on eggs, lean proteins, and vegetables and sidelining the carbs to whisk away those extra pounds. 

It’s gained fame for its straightforward approach: eat your way through breakfast, lunch, and dinner with eggs at the heart of every meal. Egg-citing, right? It’s the blend of high protein and low carbs that has folks sunny-side up about shedding weight. 

In our article, we take a wholesome look at what the egg diet is made up of and all of its claims. 

What Is the Egg Diet?

The egg diet is a dietary plan that is mainly based on hard-boiled eggs as the primary source of protein. The crux of the diet is that it claims to help you lose weight and maintain muscle mass.

What Can You Eat on This Diet?

• Eggs
• Fish
• Chicken
• Turkey
• Fruits
• Non-starchy green vegetables

Sources of lean proteins (other than eggs) include turkey, chicken, and fish. With the help of these foods, your menu will be a little bit brighter. Fruits include grapefruit, apples, and berries, while vegetables include spinach, broccoli, kale, mushrooms, and zucchini. All these products will support your health and enrich your body with nutrients. On this diet, you should avoid refined carbs (such as pasta or bread), added sugar, and fried foods.

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Are There Any Variations?

This dietary plan has a number of variations you can play around with. They’re listed below. 

The 14-day egg diet 

The 14-day egg diet is one of the most widespread among dieters. While following it, you should eat three meals per day. Only one of them should be based on hard-boiled eggs. The rest of the dishes can include fish or poultry. Adding spinach or broccoli to your plate will help you increase your fiber intake and make your diet more balanced.

The egg and grapefruit diet

The egg and grapefruit diet is quite similar to the previous one and takes the same period of time. While following this dietary plan, you should eat half a grapefruit with each of your meals. 

The mono diet 

The eggs-only diet is considered the mono diet. People who follow this diet are allowed to eat only hard-boiled eggs and drink water for two weeks. However, it’s important to remember that incredibly restrictive diets are dangerous for your health. Limiting yourself to a single food item for two weeks can lead to a number of nutrient deficiencies. The dieters usually also minimize any physical exercises in order to avoid fatigue.

The Side Effects

People who stick to this diet generally suffer from a lack of energy. This happens due to the reduced amount of carbohydrates on the daily menu. That’s why most people minimize physical activity while following the egg diet. 

Eliminating entire food groups can also lead to nutrient deficiencies. BetterMe is your fast-track ticket to long-lasting weight loss. Tailor your fitness journey and maximize your results with just a couple of swipes.

Is a Mono Diet Safe? 

When it comes to a mono diet, this is a variant that involves consuming only one type of food or food group for a certain period, with common choices including potatoes, apples, eggs, and bananas. It’s been suggested that such a diet can result in weight loss due to the severe limitation in food intake, particularly if the chosen foods are low-calorie or low-carb. However, there are significant concerns and risks associated with this diet:

1. Nutritional Deficiencies: Limiting your diet to just one food can lead to a lack of many essential nutrients, which consequently increases the risk of muscle and bone loss, poor digestion, fatigue, and a compromised immune system. (13)
2. Unsustainability and Unhealthy Habits: The mono diet’s restrictive nature makes it unsustainable in the long term. It has also been argued that such a diet can potentially lead to overeating and unhealthy habits once normal eating resumes. (16)
3. Risk of Disordered Eating: Such restrictive diets can also promote or trigger disordered eating behaviors, which include binge eating and an unhealthy focus on food, inevitably leading to a poor quality of life. (14)
4. Lack of Scientific Support: There is also no scientific basis or research studies that validate the effectiveness or health benefits of a mono diet. (15)

Some proponents have argued that mono diets ease digestion and help identify food sensitivities due to their simplicity. Despite potential short-term weight loss benefits, the consensus among health professionals is that the risks and downsides of mono diets outweigh any possible advantages. Instead, a balanced, varied diet together with regular exercise is recommended for sustainable health and weight management.

Is the Egg Diet Safe and Healthy?

It’s a well-known fact that eggs are a rich source of essential nutrients. However, eating any food in excessive amounts is not healthy. There are quite controversial thoughts concerning the effects of egg consumption on the human body.

• For example, according to research, men who consumed more than one egg per day had a higher risk of heart failure, but this was not observed in women or in men who ate eggs less frequently (8).
• Another study reported that people diagnosed with diabetes or prediabetes on a high-egg weight loss diet didn’t see any negative impacts on cardiometabolic markers compared to those on a low-egg diet (12).
• A study in Finland also found that dietary cholesterol, which can be found in eggs, doesn’t seem to increase the risk of coronary heart disease, even if you eat one egg every day (10).

Most countries have updated their nutrition recommendations to no longer suggest limiting dietary cholesterol, as it doesn’t seem to affect blood cholesterol levels particularly much. However, saturated fat does affect blood cholesterol levels, and as eggs contain saturated fat but are also healthy sources of protein and other nutrients, it’s reasonable to include them in your diet in moderation. Most research suggests that up to 1 egg per day isn’t likely to have any serious negative impacts on your health. 

Concerns over energy intake 

By following this diet, your calorie intake will be below 1,000 calories per day, which is unsafe without close medical supervision. The minimum recommended amount of daily calories for women is at least 1,200, and for men, it’s 1,500, although even these amounts are not enough for some people (2). 

Therefore, this diet is far from the safest way to slim down.

Is the Egg Diet Good for Weight Loss?

There are no reputable studies regarding the effectiveness of this diet. However, it’s a high-protein nutrition plan, and some evidence suggests that diets that are higher in protein can help you shed pounds more efficiently (6).

According to another study, eating three eggs per day as part of a high-protein diet for two months helped older adults who were overweight or obese lose weight and retain muscle mass (5). The egg diet may be effective for weight loss for some people. However, this dietary plan has several restrictions, and it can be quite difficult to stick to. There is also the possibility of regaining the weight you’ve lost after finishing the diet, which is quite common with fad or highly restrictive diets.

Read More: 3-Day Egg Diet: Can It up Your Protein Intake and Kick Weight Loss up a Notch?

Are Eggs Good for Weight Loss?

Firstly, eggs are low in calories (there are approximately 78 calories in one hard-boiled egg). In addition to being rich in protein, eggs enrich your body with numerous vitamins and other nutrients. According to scientific research, protein boosts your metabolism and helps you lose weight. This may happen as your body spends more energy to digest high-protein foods (2), so including eggs in a healthy, balanced, high-protein, reduced-calorie diet may help you lose weight. Going on a short-term, restrictive diet that is based around eggs is not recommended for healthy, sustainable weight loss. 

Pros and Cons of the Egg Diet

FAQs

• Can I snack on the egg diet?

While following this nutrition plan, dieters are allowed to eat only three times a day without additional snacks.

• What can I drink on the egg diet?

You can drink zero-calorie beverages such as water, tea, and black coffee (unsweetened). However, it’s important to avoid alcohol, juice, milk, soda, and other high-calorie drinks.

• Can I Eat 10 Eggs A Day?

The concept of consuming 10 eggs daily is both intriguing and concerning due to the nutritional powerhouse that eggs are. Eggs are celebrated for their complete protein and array of vitamins and minerals, but there are also health considerations that cannot be ignored. Let’s take a closer look at both sides of the coin when it comes to this question: 

Nutritional benefits

Eggs are a staple in various diet plans, from the snake diet to more conventional ones such as the pescatarian diet. This is due to their versatility and nutritional content. 

• They’re rich in high-quality protein, which is essential for muscle repair and growth, making them an excellent choice for those who are involved in strenuous physical activities or who are looking to increase muscle mass. 
• Eggs also contain nutrients that are essential for brain health, such as choline, which has been linked to improved cognitive functions and memory. (1) Furthermore, the antioxidants lutein and zeaxanthin that are found in eggs contribute to eye health, potentially reducing the risk of age-related macular degeneration. (4)
• For those following a no-sugar diet or who are looking to manage their weight, eggs can play a beneficial role due to their high satiety index. Protein-rich foods such as eggs help you feel full for longer, reducing your overall calorie intake. 

The cons of eating 10 eggs a day

Despite the benefits, consuming 10 eggs a day raises concerns, primarily due to their saturated fat content. A high intake of cholesterol has been a point of debate among nutritionists, with some studies suggesting that it may not have as significant an impact on blood cholesterol levels as previously thought, although saturated fat does have an impact on blood lipid levels. 

Another potential issue with such a high consumption of eggs is the risk of nutrient imbalance. While they’re nutritious, eggs don’t provide all the necessary nutrients on their own, which emphasizes the importance of a balanced diet. (7)

The decision to include a high number of eggs in your daily diet should be made while considering your overall health, dietary preferences, and nutritional needs. Most studies suggest that up to one egg per day is not likely to have any negative health effects, so that’s probably a safe amount for most people to stick to. You should talk to your healthcare provider for individualized recommendations. 

• Do eggs burn belly fat?

While no single food can target weight loss in specific body parts, including eggs in a balanced diet may contribute to overall fat reduction due to their nutritional composition and the role they play in satiety.

1. Promotes satiety

One of the key features of eggs is their ability to induce feelings of fullness. High in protein, eggs can help reduce overall calorie intake by keeping you satisfied longer. This is particularly beneficial in a weight management plan, where controlling hunger pangs can be a challenge. For people who are following a no-sugar diet, incorporating eggs can provide a nutritious, satisfying option that complements the objectives of the diet.

2. Provides nutritional content

In addition to their protein content, eggs are also rich in vitamins and minerals that are essential for good health. They contain vitamin D, B vitamins, and essential fatty acids, all of which play a role in the optimal functioning of the body. Therefore, the inclusion of eggs in the diet supports weight management goals and overall health and well-being.

3. Boosts metabolism

There’s some evidence that suggests that the high-quality protein found in eggs can contribute to a slightly increased metabolic rate, which causes you to burn slightly more calories. However, this effect is not likely to lead to weight loss on its own. You’ll need a holistic approach to weight loss that includes regular physical activity and a balanced diet. (9)

While eggs alone won’t burn belly fat, their inclusion in a balanced diet, possibly within frameworks such as the pescatarian or Mediterranean diets, can support weight loss and management efforts. You should always consider the bigger picture of overall calorie intake and expenditure.

• Is 2 eggs a day enough protein?

Determining whether two eggs a day provide enough protein hinges on various factors such as individual dietary needs, activity levels, and health goals. While eggs are a highly regarded source of complete protein, it is imperative to understand their role in a broader dietary context. 

• Protein profile: With approximately 6 grams of protein per egg, two eggs contribute approximately 12 grams to your daily protein needs.
• Nutrient profile: Eggs provide all nine essential amino acids, which makes them an excellent source of complete protein. (11)
• Dietary diversity: For overall health, it’s important to incorporate a variety of protein sources in your diet, including plant-based proteins and meats, to ensure a comprehensive nutrient intake​.

While two eggs a day can contribute to the daily protein quota, individual health considerations should not be overlooked before you proceed with a stipulated quantity. For those with specific dietary restrictions or health conditions, the amount and frequency of eggs consumed may require adjustment. Consulting a healthcare professional can help provide you with guidance that is tailored to your personal health profile.

The Bottom Line

Despite certain positive aspects of the egg diet, it’s still not a well-balanced nutrition plan. In many cases, when it’s over, many people regain the lost weight. It usually brings short-term results. Restrictive diets like this one can lead to several health issues, which is why when you want to start following a certain diet, it’s essential to consult a healthcare provider.

Remember that everything is good in moderation, and all you need to do for your health and beauty is to eat healthy and balanced meals, sleep for the necessary amount of time, and be physically active.