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The 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. Here are three of the most popular including one that should be avoided due to its severe lack of nutrition.
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 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 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 for every meal.
Not only would dieters quickly grow tired of hardboiled eggs, they would quickly become malnurished, plus eggs have zero fiber which would lead to unhealthy bowel function.
This version should be avoided!
Eggs, lean protein, low carbohydrate vegetables, grapefruit, limited fruit, and zero calorie beverages like crystal light.
Sample Meal Plan
2 boiled eggs
Roast chicken without skin
2 egg omelet with spinach and tomato
Exercise is not a requirement for following this diet plan and most people will find it hard to exercise due to the low calorie and low carb nature of the egg diet plan.
Costs and Expenses
This is a relatively inexpensive diet plan and the only cost may be that your grocery bill is slightly increased due to the need to purchase extra lean proteins and fresh vegetables.
Egg Dieters would also be advised to buy high-quality free range and vegetarian fed eggs, which can also increase costs at the grocery store.
There are a few more structured egg diet plans available in book form and they range from $5-$10.
The best way to use an egg diet would be with a ketogenic diet.
- 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 there is debate to their effect on blood cholesterol.
Just Another Fad Diet?
The Egg Diet is essentially a fad 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.
By Mizpah Matus B.Hlth.Sc(Hons)
- Layman, D. K., Boileau, R. A., Erickson, D. J., Painter, J. E., Shiue, H., Sather, C., Christou, D. D. (2003). A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women. The Journal of nutrition, 133(2), 411-417. link
- Wilson, T. A., Aljohi, H., Kotyla, E., Nelson, M. (2013). Consuming 12 eggs per week for 1 year does not alter serum lipids, lipoprotein cholesterol, or C-reactive protein in older adults. The FASEB Journal, 27, 1078-14. link
- Kovacs-Nolan, J., Phillips, M., Mine, Y. (2005). Advances in the value of eggs and egg components for human health. Journal of agricultural and food chemistry, 53(22), 8421-8431. link
Last Reviewed: March 4, 2018