Home » Nutrition » Egg Diet: Benefits, Side Effects, And Alternate Diet

Egg Diet: Benefits, Side Effects, And Alternate Diet


A diet pattern known as the egg diet consists primarily of eggs, lean protein, non-starchy veggies, and low-carb fruits. This eating plan is regarded as modest in calories and carbohydrates.

Your metabolic rate may be increased, accelerating the fat-burning process. Another benefit is that it is simple to follow; all of the meals and dishes are straightforward.

You’ll only eat three main meals every day: breakfast, lunch, and dinner. The egg diet is a high-protein, low-carb eating regimen that guarantees quick weight loss without sacrificing lean body mass.

In this article, we will be looking at all about the egg diet.

What Is The Egg Diet?

The egg diet is a limited, low-carb, temporary[1] eating plan. Based on how rigorous you want to be, the number of eggs it contains may change.

Although there are three different egg diets, all of them call for eating non-starchy veggies combined with an egg or other lean protein source at each meal.

Low-carb fruits and non-starchy vegetables may also be consumed, along with tiny amounts of fat sources, such as mayonnaise, butter, and coconut oil.

Types Of Egg Diet

Here are some of the different types of egg diets,

  • 14-Day Egg Diet

    This diet plan is somewhat difficult to follow because it only permits 3 meals, but you might eventually lose a lot of weight. Also, you should eat only hard-boiled eggs for these 14 days.

  • Egg Only Diet

    For the entire day, the only food allowed on this diet is eggs. Therefore, this diet is difficult[2] to follow and unhealthily restrictive.

  • Keto Egg Diet

    The keto egg diet, which is also a form of the egg diet, operates on a different premise. Along with eggs, it calls for the consumption[3] of good fats because a higher fat intake prevents the body from entering the ketosis stage.

    Ketones are a crucial component of the diet since they aid in the growth of bodily tissues; however, when carbohydrates or fats aren’t present, the body tries to utilize these ketones and turn them into energy. Consequently, a keto egg diet also involves consuming very little fat and carbohydrate.

Benefits Of The Egg Diet

  • Protein Rich

    Most people are aware that eggs are a reliable source of protein. For those who are overweight, a diet heavy in protein may help them lose a lot of weight.

    The addition of eggs to your diet and your daily protein consumption[4] nourishes and restores your body, and keeps you fuller for longer.

    When a person consumes the recommended quantity of protein in their diet, they experience higher energy levels and faster metabolism, which further supports weight control.

  • Enhances HDL

    Even though eggs contain and could raise the “good” cholesterol, it turns out that dietary cholesterol has a far lesser impact on blood cholesterol levels than we previously believed.

    High-density lipoprotein, or HDL as it is commonly[5] known, is a healthy type of cholesterol that has been associated with a lower risk of stroke, heart disease, and other unpleasant health issues.

    Eating eggs regularly is an efficient and healthful approach to raising your HDL levels, enhancing your health, and fending off many diseases. You may increase your HDL levels by 10% by eating just two eggs per day for six weeks.

  • Improves Eye Health

    Eggs have potent antioxidants that protect your eyes from deterioration caused by aging. Lutein and zeaxanthin are the names of these antioxidants.

    They fight off the deteriorating processes that could damage your vision. These antioxidants are found in egg yolks, and once you eat them, your retina[6] begins to store them, protecting you from conditions like macular degeneration and cataracts.

    Egg yolk is a rich source of lutein and zeaxanthin, claims a study.  Eating eggs daily could help lower your risk of developing cataracts and macular degeneration.

    Vitamin A is also abundant in eggs. Vitamin A deficiency is a common cause of blindness.

  • Increase Brain Activity

    Most people have never heard of choline, an essential mineral that is frequently linked to vitamin B, and almost no one consumes enough of it.

    Choline is a macronutrient that is essential for producing signaling molecules in the brain and supporting healthy brain development.

    It is also used to build cell membranes, synthesize tissues, and transport lipids. A lack of this macronutrient[7] may harm the liver, muscles, nerves, energy reserves, and anything else that is connected to the brain.

    Eggs are a fantastic source of choline and an easy way to ensure the health of your brain because they contain more than 80 mg of this essential nutrient.

Side Effects Of The Egg Diet

  • Affects Weight Loss

    The weight loss that results once you cut back on foods high in fats or carbohydrates is very difficult to maintain.

    This happens because when you eat less, your body becomes accustomed[8] to your new low-fat eating routine and slows down your metabolism.

    Additionally, the addition of a regular meal could result in weight gain due to the body’s slow metabolic rate because we are confident that you won’t be adhering to the egg diet for the rest of your life.

  • Reduced Bone Density

    If you do not consume the required amount of calcium, you may have a decrease in your bone density. You could also have heart issues as a result of low bone density.

    Women are often more impacted[9] by low bone density because their bone mass is lesser than men, which might be disastrous.

  • High Cholesterol Levels

    The egg diet may exclude unsaturated fat, which may result in a low cholesterol level; however, eggs themselves[10] are rather high in this fat and may not be as good for your heart as they are for your weight.

Alternate To Egg Diet

Instead of attempting the egg diet, think about including eggs as part of a wholesome, healthy diet that is more long-term.

Since carbs have an impact on how the brain, intestines, and muscles operate, low-carbohydrate diets like the egg diet may not be the ideal option for everyone trying to shed weight.

Including more nutritious carbs in the diet, which supply glucose that helps to fuel the body, might be a better strategy if you frequently experience weariness, constipation, and mood swings.

The requirement to diversify your sources of protein is another crucial factor. People who eat protein from both animals and plants, such as from meat, fish, dairy, and legumes, are generally healthier.


If you consider every area of a person’s health and requirements, applying the egg diet may be more detrimental than beneficial.

Yes, it may help you lose weight more quickly and may even provide you with a lot of protein. But if you do not exercise, the protein won’t do you any good.

The egg whites may not provide enough energy, despite their high protein content, and you may experience fatigue and reduced productivity as a result.

Therefore, if you plan to follow it, be sure that you are well-prepared for it. Although the egg diet may be the solution to your weight-loss prayers, if followed for an extended period, it may not be as healthy as you would like.

Change up the protein-based foods you consume, including a few eggs along with meat, fish, legumes, seeds, beans, and nuts for the greatest health advantages.


Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.

  1. Egg, whole, raw, fresh. Date of Publication: March 1, 2019. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/171287/nutrients
  2. Min Li, B G Fry, and R Manjunatha Kini. Eggs-only diet: its implications for the toxin profile changes and ecology of the marbled sea snake (Aipysurus eydouxii). J Mol Evol. 2005 Jan;60(1):81-9. doi: 10.1007/s00239-004-0138-0. Available from: https://pubmed.ncbi.nlm.nih.gov/15696370/
  3. Lee Crosby, Brenda Davis, Shivam Joshi, et. al. Ketogenic Diets and Chronic Disease: Weighing the Benefits Against the Risks. Front Nutr. 2021; 8: 702802. Published online 2021 Jul 16. doi: 10.3389/fnut.2021.702802.
  4. Sophie Réhault-Godbert, Nicolas Guyot, and Yves Nys. The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Nutrients. 2019 Mar; 11(3): 684. Published online 2019 Mar 22. doi: 10.3390/nu11030684
  5. Gisella Mutungi, Joseph Ratliff, Michael Puglisi, et. al. Dietary cholesterol from eggs increases plasma HDL cholesterol in overweight men consuming a carbohydrate-restricted diet. J Nutr. 2008 Feb;138(2):272-6. doi: 10.1093/jn/138.2.272. Available from: https://pubmed.ncbi.nlm.nih.gov/18203890/
  6. Look to Fruits and Vegetables for Good Eye Health. Date of revision: July, 2016. Available from: https://www.health.ny.gov/publications/0911/
  7. Grace J. Lee, Keiji Oda, Kelly R. Morton, et. al. Egg intake moderates the rate of memory decline in healthy older adults. Nutr Sci. 2021; 10: e79. Published online 2021 Sep 21. doi: 10.1017/jns.2021.76
  8. Eat More, Weigh Less? Available from: https://www.cdc.gov/healthyweight/healthy_eating/energy_density.html
  9. L.M. Coheley, J.M. Kindler, E.M. Laing, et. al. Whole egg consumption and cortical bone in healthy children. Osteoporos Int. 2018 Aug; 29(8): 1783–1791. Published online 2018 Apr 30. doi: 10.1007/s00198-018-4538-1
  10. J David Spence, David JA Jenkins, and Jean Davignon. Dietary cholesterol and egg yolks: Not for patients at risk of vascular disease. Can J Cardiol. 2010 Nov; 26(9): e336–e339. doi: 10.1016/s0828-282x(10)70456-6

Leave a Comment

Working For Health

Working4health provides health news and health information which is backed by science.


Working For Health

#7293, 66 W Flagler Street STE 900 , Miami, FL 33130, United States