Egg diet: menu and risks. Do you lose weight?

Egg diet: menu and risks. Do you lose weight?

Considered a superfood, the egg is part of the regular consumption of most of the population in the world. This is because it is easily found, has low cost, is extremely versatile (can be used in different dishes and preparations) and has a high nutritional value.

In addition, it can help with weight loss processes and/or muscle mass gain. In this sense, it is part of several diets and weight loss strategies, having even become popular with different versions of its own: the egg diet.

But is it good for your health? We’ve listed all the information about the different types of egg diet, check it out!

In this article you will find:

  1. What is the egg diet?
  2. What is the egg diet for?
  3. Does the egg diet get thin?
  4. Types of Egg Restrictive Diet
  5. Types of protein diet
  6. Egg Diet Risks
  7. Contraindications of the egg diet
  8. Egg in food reeducation
  9. Care before diet


What is the egg diet?

As the name suggests, the egg diet consists of including the food in the daily menu. Although there is no fixed or rigid eating plan, the idea is to substitute most of the protein for the egg or include it in every main meal.

There is no standard for following the diet, it is possible to make adaptations for each person according to preferences and goals. However, it is essential to plan the eating routine with the help of a nutritionist so that there is no nutritional deficiency or excessive consumption of proteins, since eggs are highly proteinaceous.

In some models already elaborated, the promise is to eliminate up to 3 kilos in 7 days, reaching 10 kilos in 14 days. But it is noteworthy that intense and rigorous diets should not be carried out for prolonged periods and rapid weight loss is not always beneficial to the body.

When combined with a balanced diet, boiled eggs can be eaten frequently, bringing health benefits, but it should not be the basis of all food, which should consist of a varied and nutritious menu.

However, increasing the breakfast with at least 1 unit gives more satiety, reducing hunger throughout the day. Also, for healthy people, there are no significant changes in cholesterol and triglyceride levels.

The preference is for the traditional boiled egg, however, it can be prepared poached or cooked with little water so as not to change its caloric value, which happens in the case of fried eggs, for example.

Read more at: How to consume egg in the diet? Learn 4 ways to prepare | MS (

What is the egg diet for?

The most indicated benefits of the egg diet are weight loss and increased muscle mass. Those who want to reduce measures more quickly can opt for a more restricted menu, which is planned with little energy intake and higher levels of protein, favoring the caloric deficit, which represents a greater expenditure of energy than the intake (what we eat).

egg diet weight loss

In addition, the egg complements the diet, being a product rich in several essential nutrients for the body. It is also very efficient in reducing insulin spikes, as it has low levels of fat and carbohydrates.

The strictest pattern is usually done for up to 5 days and promises to reduce from 3 kilos without affecting muscle composition. But it is not recommended to go beyond this period!

Another way to combine the egg in the diet is to consume it more often, even daily, but without drastically lowering caloric levels. The modality is quite common for those who perform hypertrophy exercises (increase in lean mass), as food is an accessible source of protein with high biological value.

See also: How to lose weight with health: diet, exercise, medicines and more | MS (

Does the egg diet get thin?

What makes you lose weight is the reduction in caloric volume, if compared to the expenditure of each person, therefore, it is not possible to say that a food, by itself, has the power to make someone fat or slim.

Therefore, if calorie reduction is maintained or reduced, the egg diet helps to reduce weight, as with any other low-calorie (calorie-reduced) strategy. However, to achieve better results, it is necessary to combine a balanced diet with healthy habits and the practice of physical activities, so that there are no nutritional deficiencies and damage to health.

The high level of protein increases the feeling of satiety and reduces insulin spikes, minimizing the urge to eat again after a few hours. Another factor that can help with weight loss is the slower digestion of the egg, a common characteristic of more high-protein foods.

These factors make the diet naturally reduce the amount of food ingested, resulting in weight loss. In addition, when associated with weight training, it promotes an increase in muscle mass and, consequently, speeds up metabolism, causing fat cells to be reduced.

As for restrictive diets, they drastically reduce the amount of calories ingested. Therefore, it is not only the egg that promotes weight reduction, but caloric restriction. In these cases, it is possible that the weight gain will return as soon as you return to the normal eating routine, which is unhealthy and can cause the “accordion effect”, also affecting self-esteem.

Types of Egg Restrictive Diet

The restrictive diet consists of reducing caloric intake and putting the egg on the menu. However, it is not enough to just consume food, as it is important to combine it with a balanced and moderate diet. It is always recommended to consult a nutritionist to prepare an adequate food plan.

In addition, there is a process called food thermogenesis, in which the body expends energy to digest food. Thus, each food has a different thermogenic rate, depending on its composition (more proteins, more fats, more carbohydrates) and protein is the nutrient that most requires caloric burning during digestion.

Among the menus and methods of carrying out the restrictive egg diet, the most common are:

7 day boiled egg diet

In this case, the egg and other lean proteins (chicken and fish, for example) are combined with vegetables with low carbohydrates for 7 days without interruption. The modality aims to deplete immediate energy sources from carbohydrates, encouraging the body to deflate and start burning fat.

As the period of the diet is relatively long, varied salads, vegetables and some fruits can be included in the menu, as long as the glycemic index of the meal remains low.

Some menu suggestions that are associated with the 7-day diet include devising a 3-meal daily meal plan that is low in carbohydrates. Thus, the egg must be present in at least 1 meal and the menu must be repeated during every day of the diet or undergo the least change possible.

  • Breakfast: 2 hard-boiled eggs and 1 cup of unsweetened coffee OR 2 eggs, 1 portion of oatmeal and 1 portion of banana;
  • Lunch: 1 portion of grilled chicken, 1 portion of vegetables and green leaves OR Salad and 1 portion of sweet potato at lunch;
  • Dinner: 1 portion fish, braised vegetables and green leaves OR Vegetables and 1 portion chicken and green leaves.

Other options suggest consuming 1 orange or a grapefruit (citrus cross) throughout the day, usually divided between the two main meals.

The menu is also known as the egg and grapefruit diet.

  • Breakfast: 2 boiled eggs and 1/2 orange;
  • Lunch: 1/2 roast chicken breast, 1 serving of broccoli and 1/2 orange;
  • Dinner: 1 portion of fish, 1 portion of vegetables and 1/2 orange;

Low carb egg diet

Unlike the 7-day diet, in which the egg is only included in one meal a day, in the low carb, the food is inserted in every meal and the carbohydrates are reduced as much as possible. In general, it lasts a maximum of 3 days, as the modality is quite restrictive.

Foods such as leafy greens, lemon juice and other lean proteins can be attributed to the diet, but it is important that it is not followed for too long. The ideal is to always talk beforehand with a nutritionist who can guide you better.

  • Breakfast: 1 boiled egg and pure lemon juice;
  • Lunch: 2 boiled (or scrambled) eggs, green leaves and 1 portion of sautéed vegetables;
  • Dinner: 1 egg + 2 boiled whites, 1 portion of salad or sautéed vegetables.

It is also possible to combine other protein foods, concentrating the amount of protein in meals.

  • Breakfast: 1 boiled egg and pure lemon juice or pure coffee;
  • Lunch: 1 boiled egg, 1 grilled chicken fillet and green leaves;
  • Dinner: 1 boiled egg whites, 1 portion of grilled fish and green leaves.

Egg Diet 3 Days

In summary, in this modality, eggs and vegetables with low carbohydrates are allowed and the consumption of 1 orange in any daily meal is recommended. Thus, many menu suggestions are made up of meals based on non-carbohydrate foods.

There are menu options that suggest combining a food source of carbohydrates (such as rice or whole wheat flour) with a boiled egg at each meal, seeking to balance the intake of lean proteins and reduce the consumption of calories.

  • Breakfast: 2 boiled eggs and 1 orange;
  • Lunch: 2-egg omelet with spinach and mushrooms;
  • Dinner: 1 portion of grilled chicken and a green salad.

In general, fried foods, white pasta, refined sugar, fatty meats and products rich in sodium should not be consumed.

Egg white diet

egg basket

It consists of basing protein sources on egg whites and carbohydrates on boiled potatoes. The less rigid version allows the consumption of 1 whole egg and natural yoghurt during the day. But more restrictive diets reduce the diet to egg whites and potatoes. However, as it is very limited nutritionally, it should not be followed for too many consecutive days.

The menu suggestion is:

  • Breakfast: 1 serving of oats, 1 cup of unsweetened lemon juice or 1 cup of unsweetened coffee and 2 boiled egg whites OR 1 banana, 1 cup plain coffee, 3 boiled egg whites;
  • Lunch: 1 boiled potato, 2 boiled egg whites, green leafy salad OR 2 tablespoons of brown rice, braised vegetables, 2 boiled egg whites and half boiled potato;
  • Afternoon Snack : 1 boiled white and 1 glass of unsweetened lemon juice OR 1 egg white and 1 apple;
  • Dinner: 2 boiled egg whites, 1 boiled potato and salad OR Braised vegetables, 1 boiled potato and 3 boiled egg whites.

USP Boiled Egg Diet

Unlike the previous ones that had meal suggestions, USP’s hard-boiled egg diet, as it became popularly known, has a ready-made menu. Despite its name and popularity, USP manifested itself denying the authorship or publication of the food routine.

In this modality, the menu consists of a drastic reduction in calories and carbohydrates, associated with the consumption of leaves, vegetables and, of course, eggs. It should not be continued for more than 2 weeks.

1st day:

  • Breakfast: unsweetened coffee and 1 boiled egg;
  • Lunch: 2 hard-boiled eggs seasoned with natural herbs;
  • Dinner: lettuce salad with cucumber and celery.

2nd day:

  • Breakfast: unsweetened coffee, 3 pieces of water and salt biscuits;
  • Lunch: 1 grilled steak and fruit salad to taste;
  • Dinner: free ham.

3rd day:

  • Breakfast: unsweetened coffee and 3 salt and water biscuits;
  • Lunch: 2 hard-boiled eggs, green bean salad and 2 toast;
  • Dinner: ham and salad seasoned with olive oil.

4th day:

  • Breakfast: unsweetened coffee and 3 salt and water biscuits;
  • Lunch: 1 boiled egg, 1 carrot and 1 portion of Minas cheese;
  • Dinner: fruit salad and 1 natural yogurt.

5th day:

  • Breakfast: 1 raw carrot seasoned with lemon and unsweetened coffee;
  • Lunch: all-you-can-eat grilled chicken;
  • Dinner: 2 hard-boiled eggs and 1 carrot.

6th day:

  • Breakfast: unsweetened coffee and 3 salt and water biscuits;
  • Lunch: fish fillet with tomato as needed;
  • Dinner: 2 boiled or scrambled eggs with 1 carrot.

7th day:

  • Breakfast: coffee without sugar;
  • Lunch: 1 grilled steak and fruit as you wish;
  • Dinner: free food, but without sweets and fried foods.

We observe here that this is a diet without a strong nutritional base, which cannot be used as a lifestyle by anyone who follows!

egg diet

Types of protein diet

Unlike the restricted diet, which should not exceed 7 days, the protein diet can be followed for longer periods, depending on the menu adopted. In short, this modality is allied with those who seek muscle building, definition and hypertrophy.

Since the menu consists of including the boiled egg in meals as a source of lean protein. The more restricted modalities indicate replacing protein sources with egg, especially with egg white, due to the low concentration of fat.

On the other hand, less restrictive types indicate that meals are reinforced with 1 or more eggs. Thus, there is not necessarily a caloric reduction, but an increase in protein concentrations and a decrease in carbohydrate.

Among the most common menus and modalities for protein diets are:

Boiled Egg and Chicken Diet

As eggs and chicken are lean sources of protein, the inclusion of these foods in daily meals promotes a significant increase in the substance. Overall, diet can help maintain and increase lean body mass.

In addition, carbohydrate levels should be low, but if the diet is followed for longer and combined with physical activity, tolerance for carbohydrate intake is greater than in restrictive diets. In this way, it is possible to include in the daily routine:

  • Breakfast: 2 hard-boiled eggs + 2 egg whites, unsweetened coffee;
  • Lunch: 3 boiled egg whites, 1 grilled chicken fillet, green leaves;
  • Snack: 2 hard-boiled eggs, 1 scoop of whey protein or other lean protein;
  • Dinner: 3 boiled egg whites, 1 chicken fillet, 1 portion of braised vegetables.

People with liver and/or kidney problems should avoid such high-protein diets, as there is a possibility of kidney and/or liver recharge!

Egg and sweet potato diet

The main point of this food modality is to concentrate protein sources in eggs and provide energy through the complex carbohydrates coming from sweet potatoes. Thus, the body has sources for obtaining energy, prevents muscle breakdown and reduces insulin spikes.

In general, bodybuilders in periods of intense training, weightlifters or athletes who aim to intensify results follow the diet for longer periods, and may extend the practice for a few months. Provided with medical and nutritional monitoring to assess health.

Thus, the modality consists of the association of proteins and complex carbohydrates, forming an energy source of slow absorption:

  • Breakfast: 2 boiled eggs + 2 whites, 1 portion of boiled sweet potato;
  • Lunch: 3 boiled egg whites, 1 serving of boiled sweet potato, braised vegetables, green leafy salad;
  • Snack: 2 hard-boiled eggs, 1 portion of grilled chicken;
  • Dinner: 1 egg + 3 boiled whites, 1 portion of sweet potato, 1 portion of whole grain (rice or oats).

Here, we have a repetition of foods, with restriction of others, which can generate nutritional deficiencies if adopted for a very long period of time.

Egg Diet Risks

Drastic changes in diet can cause poor body responses: dizziness, weakness and malaise can manifest itself especially when starting a restrictive diet. In addition, the removal of carbohydrates can decrease mood, alter bowel function, reduce the feeling of well-being and increase fatigue.

As the menus suggested in all egg diets tend to be very restricted, there are risks of developing or increasing nutritional deficiencies, especially when the eating routine does not allow for many substitutions for other foods.

In the long term, some recent studies indicate that diets high in proteins and low in carbohydrates affect the kidneys overload and this generates an increase in the volume and weight of the organs, in addition to enhancing the possibilities of developing kidney stones.

There are also several recent studies that point to the possible inefficiency of rigid diets, in which the patient tends to regain weight at the end of the diet. In other words, any diet that eliminates weight quickly can lead to the recovery of lost pounds as soon as normal eating is resumed.

In addition, nutrition and food psychology centers indicate that the performance of severe, restrictive and long-term diets can lead to eating disorders, such as binge eating, bulimia and anorexia.

Contraindications of the egg diet

People who are allergic to egg protein or who have kidney problems should not follow a diet or increase food intake without consulting a nutritionist. As the food is rich in proteins, if there is an alteration in the functions of the kidneys, there may be an accumulation of proteins in the body. Furthermore, in cases of unregulated cholesterol, the diet must be strictly indicated by a (a) nutritionist.

Read more at: Egg yolk: do you have cholesterol? How many to consume a day? | MS (

Egg in food reeducation

Many nutritionists indicate that eggs should only be avoided in cases of food allergy and that, despite having a high amount of cholesterol, the food increases HDL (good cholesterol), offering many health benefits.

Currently, the egg is considered a superfood due to its high nutritional index and, therefore, those who carry out a dietary reeducation can include it in their food planning.

Therefore, adding eggs to the menu, whether daily or weekly, can bring countless benefits, without the need to adopt strict eating habits.

How to make?

In cases where there are no ready-made menus, eating plans can be planned through the association of boiled or scrambled eggs with other protein foods, with a low glycemic index (low carbohydrate) and low fat.

Thus, to make equivalent changes in the menu, it is possible to compare proteins and choose approximate foods. For example, there are food groups that can be easily substituted, such as:

  • Proteins: grilled chicken fillet, grilled or roasted fish fillet, grilled lean red meats;
  • Fiber and vitamins: vegetables such as zucchini, carrots, kale and broccoli can be added or changed in the menu, varying the nutrients ingested;
  • Salads: green leaves can be easily changed, such as lettuce, arugula and watercress;
  • Carbohydrates: Except for sweet potato diets, carbohydrate sources can be changed at each meal, such as oats, brown rice, bananas or other whole grains.

Thus, diets that have a ready-made menu do not always recommend the replacement of foods, times or duration, for example in the USP egg diet. But in modalities where food is freer and can be planned by each person, dietary variation can be a good ally in maintaining the diet.

In addition, it is recommended to increase fiber consumption and maintain hydration. Therefore, the consumption of salads and whole grains, together with adequate amounts of water, at least 2 liters daily, prevents constipation.

For those who want to increase muscle mass or accelerate weight loss, combining physical activities and keeping sleep regulated favor the results, as both improve well-being and reduce anxiety, which can prevent the continuation of the diet.

Professional follow-up is essential

To carry out dietary re-education, it is necessary to draw up a long-term plan. The idea is that it won’t be a difficult and tiring routine to follow. Therefore, the premise is not to restrict any food and not to follow any strict menu.

Thus, a balanced and permissive diet is followed, in which, in general, all foods are allowed, except in cases of allergy or intolerance.

In this sense, a (a) nutritionist must assist in re-education in order to build an adequate food plan, meeting nutritional needs and bringing a healthy relationship with food. Then, the egg can be inserted according to each person’s food preferences.

For example, it is possible to vary the ways of preparation, choosing to make it cooked, scrambled and omelet. As dietary re-education does not define a restricted menu, intake can also vary in quantity and frequency, always maintaining balanced choices that bring food satisfaction.

Care before diet

Every diet or dietary change must be accompanied by a nutrition professional. Therefore, before including eggs in the diet, the nutritionist can order tests to check the nutritional needs and the possible impacts of the diet on the body.

Total proteins

The test takes a complete measure of protein levels in the body, such as the ratio of albumin to globulins. The results allow the identification of kidney and liver diseases, in addition to pointing out the lack or malabsorption of the nutrient, such as the complete blood count.

Food is a source of essential nutrients for the correct functioning of the body. Therefore, every diet must meet the body’s needs and provide physical and mental well-being, in addition to being associated with healthy practices and nutritional monitoring.