What is the egg diet?

In this article, we are going to discuss “What is the egg diet?“. I will include the food allowed, and those prohibited on the egg diet.  I will include the pros and cons of the egg diet, in addition to the results of following the egg diet.

What is the egg diet?

The egg diet is a diet based on eating one egg each day. It incorporates eggs in your daily intake for breakfast for their high protein content, and low in carbs. It is also low in calories. It is said to help lose weight without undergoing any muscle mass loss. This diet includes different versions and varieties.

They all have a few things in common. You have to consume 3 meals per day only, no snacks allowed. For drinks only water or beverages without any calorie content. The diet includes steamed vegetables and grilled chicken or fish. It eliminates sugar sources and starchy vegetables.

Eggs contain different calorie intakes according to their sizes. 

  • Eggs with a weight of 38 grams are small eggs and contain 54 calories.
  • Eggs weighing 44 grams are medium eggs and contain 63 calories.
  • Large eggs are eggs weighing 50 kg and contain 72 calories.
  • Extra-large eggs of weight 56 grams contain 80 calories
  • Jumbo eggs contain 90 calories weighing 63 grams.

Different egg sizes have different calories and different weights.

The nutritional value of one large egg of 63 grams of weight contains 72 calories, 6 grams of protein, 5 grams of fat, and less than 1 gram of carbs. Eggs are also rich in choline, selenium, vitamin B12, vitamin B2 or riboflavin, vitamin D, and iron.

What is some food you can eat on the egg diet?

The egg diet is a diet that is focused on having eggs and similar lean proteins to it. It includes lean meat such as chicken, fish, and steak (sirloin steak). For vegetables, it includes a few that are low in carbs and not starchy: broccoli, spinach, asparagus, kale, and mushrooms. It includes only grapefruit from the fruit food group.

What is some food to avoid on the egg diet?

All fruits are avoided except for grapefruit due to their high sugar content.  Starches are considered too calorie-dense and are avoided as well. Some starches include grains, bread, cereals, pasta, potatoes, carrots, squash, and corn.

Processed food is avoided too. These foods include sugar, sugary drinks, juices, processed meat, fast food, and fried food. Alcohol is not allowed on the egg diet. Dairy products are allowed cheese, milk, and yogurt.

What are the pros of the egg diet?

The low calories the diet provides cause some weight loss. Since eggs are very nutritious food you will be getting the vitamins and minerals from eggs. 

What are the cons of the egg diet?

The egg diet is a diet that is not customized. It is a diet that goes with the principle of one size fits all. It does not take into consideration people with allergies to eggs. 

Strict versions of the egg diet do not include any dairy. This could be a major problem for your calcium intake, you will be cutting off a lot of calcium from the dairy group. Less calcium intake would lead to the breakdown of your bone when your body needs calcium. This will lead to a reduction in bone density, and increase the risk of fractures.

The diet does not provide the necessary fiber needed per day. It cuts out a major group that provides fiber intake which is fruits.

What changes after the egg diet?

This person followed the egg diet for a whole month and noticed a few changes.

  • Decrease in craving for junk food and fries
  • Increase in energy midway through the diet
  • Losing 4 kg by the end of the diet

How many eggs can I eat per day?

The AHA suggests one or two eggs per day as a part of a healthy diet. One large egg contains 186 milligrams of cholesterol.  Cholesterol is in egg yolks, not egg whites.


In this article, we discussed  “the egg diet before and after “. I included the food allowed and those prohibited on the egg diet.  I included the pros and cons of the egg diet, in addition to that, the after results of following the egg diet.



The Egg Diet: Pros, Cons, and What You Can Eat (verywellfit.com)

How many eggs can you eat per week? (medicalnewstoday.com)

Are eggs good for you or not? | American Heart Association



How Many Calories Are in an Egg? (healthline.com)

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