The egg diet is a diet that is low in carbohydrates and calories but high in protein. It allows you to lose 11 kg in 2 weeks. It is designed to lose weight quickly without cutting out the protein needed to build muscle. As the name suggests, your primary source of protein will be eggs.

The egg diet has several versions, but you can only drink water or calorie-free drinks in each of them. Foods rich in carbohydrates and natural sugars are not allowed to consume, such as carbohydrate-rich fruits, bread, pasta, and rice. It is a 14 days diet plan comprising breakfast, lunch, and dinner. There are no snacks included, and other than water or calorie-free drinks, no drink is allowed.


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The Egg Diet Plan


There are various types of egg diets, but they all work the same. You will start each day with eggs, and you will continue to eat small portions of lean protein throughout the day.


Lean proteins are basically:

  • eggs
  • chicken
  • Fish


The fruits and vegetables that you can eat are:

  • the grapefruits
  • oranges
  • broccoli
  • the mushrooms
  • Spinach


In the traditional egg diet, you have to eat eggs or another lean protein source like chicken or fish with every meal. Low-carb vegetables or grapefruit and orange are included in breakfast and dinner. For example, you can set a diet plan as follows:


  • Breakfast: 2 soft-boiled eggs and one grapefruit, or an omelet (2 eggs) with spinach and mushrooms
  • Lunch: 1/2 roast chicken cutlet and broccoli
  • Dinner: 1 portion of fish (350 to 400g) and a green salad


Another type of Egg Diet is the Egg and Grapefruit Diet, where you’ll eat half a grapefruit with every meal (instead of being optional twice a day). A meal plan for this version of the diet would be as follows:


  • Breakfast: 2 cooked eggs and 1/2 grapefruit
  • Lunch: 1/2 roasted chicken cutlet, broccoli, and 1/2 grapefruit
  • Dinner: 1 portion of fish (350 to 400g) and 1/2 grapefruit


The latest version of the egg diet, which is less common, is the egg-only diet. You only eat eggs. This diet is not recommended at all.

You should also consume a lot of water to hydrate and nourish your body. It is recommended to drink eight glasses of water per day.


Here is your schedule for the two weeks


Monday :

  • Breakfast: 2 eggs + grapefruit.
  • Lunch: salad + chicken.
  • Dinner: 1 orange, salad, and two eggs


Tuesday :

  • Breakfast: like the day before.
  • Lunch: 2 cooked eggs + steamed vegetables.
  • Dinner: salad with one portion of fish


Wednesday :

  • Breakfast: like the day before.
  • Lunch: salad + chicken.
  • Dinner: 1 orange + vegetarian salad + 2 eggs.



  • Breakfast: like the day before.
  • Lunch: steamed vegetables + low-fat cheese + 2 eggs.
  • Dinner: salad + chicken



  • Breakfast: like the day before.
  • Lunch: Vegetable salad.
  • Dinner: salad + 2 eggs



  • Breakfast: like the day before.
  • Lunch: salad and chicken.
  • Dinner: fruit.



  • Breakfast: like the day before.
  • Lunch: steamed vegetables + chicken.
  • Dinner: like lunch.


Side effects of the egg diet


The most common side effect of eating eggs is a lack of energy due to carbohydrates.

Switching to this diet can also lead to nausea, constipation, gas, and bad breath! It is because your digestive system has to adapt.


Because eggs don’t have fiber, you’ll need to include other foods that do so that your intestines will always be intact.


This diet is not sustainable for a more extended period, so it is essential to have a healthy eating routine after this diet. Otherwise, it is useless!


Is this diet safe?


Emerging from the medical community is that the egg diet is not the safest way to lose weight.

According to Harvard Medical School, it is dangerous for women to consume less than 1,200 calories per day and for men to consume less than 1,500 unless advised by a healthcare professional. With the egg diet, you will be at 1,000 calories per day.


Eating up to seven eggs a week would reduce the risk of stroke. A study conducted in 2015 even confirmed that people with diabetes could eat significantly more eggs.




The egg diet plan will make you lose 11 kg in 2 weeks. But you have to stick to 2 weeks only because this diet is not made to last for a more extended period of time. Unfortunately, if you don’t follow a healthy eating routine after this diet, you will regain the weight you just lost.


Note, your health is priceless. Consult a doctor before starting any diet. If you feel sick, immediately stop this diet plan. If you are suffering from illnesses, deficiencies, or other things, this diet is not suitable.



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