The egg diet comes in various forms, from "eat eggs at every meal" to "eat only eggs for two weeks." All versions share a common flaw: they take a nutritious food and use it to create an unbalanced, unsustainable eating pattern.
Eggs are excellent - high in protein, rich in vitamins, and a great part of a balanced diet. But no single food, no matter how nutritious, can provide everything your body needs.
Versions of the Egg Diet
Traditional Egg Diet
Eggs at every meal, plus lean protein and low-carb vegetables. Typically 3-4 eggs per day minimum. Lasts 2 weeks. No grains, sugar, or most fruit.
Egg and Grapefruit Diet
Similar to traditional, but adds half a grapefruit at each meal. Based on the myth that grapefruit "burns fat" (it doesn't).
Egg-Only Diet
Only eggs, nothing else, for 7-14 days. Severely deficient in fibre, vitamin C, and many other nutrients. Dangerous.
Boiled Egg Diet
Specifically hard-boiled eggs, typically 2-3 at breakfast and lunch, with a lean dinner. No cooking fat means even fewer calories.
Why Eggs Are Actually Good
Before critiquing the diet, let's acknowledge that eggs are genuinely nutritious:
What One Large Egg Provides
- 6g complete protein - All essential amino acids
- Choline - Essential for brain health (hard to get elsewhere)
- Selenium - Antioxidant mineral
- Vitamin B12 - Energy metabolism, nerve function
- Vitamin D - One of few dietary sources
- Lutein and zeaxanthin - Eye health
At about 70 calories per egg, they're an efficient protein source. The cholesterol concern has been largely debunked - for most people, dietary cholesterol has minimal impact on blood cholesterol.
Why the Egg Diet Is Still a Bad Idea
The problem isn't eggs - it's the exclusion of everything else:
- No fibre - Eggs contain zero fibre. Your digestive system needs 25-30g daily.
- No vitamin C - Eggs contain none. You'd develop scurvy on an egg-only diet.
- Minimal carbohydrates - Your brain prefers glucose. Extreme restriction causes fatigue and brain fog.
- Limited variety - The micronutrients in eggs, while valuable, don't cover everything you need.
- Social impossibility - Eating only eggs makes normal life impossible.
The Monotony Problem
Eating the same food repeatedly leads to "taste fatigue." Studies show that variety helps regulate appetite naturally. Restricting to one food creates an unhealthy relationship with eating - you're either rigidly on the diet or completely off it.
Why People Lose Weight
The egg diet does cause weight loss, but for simple reasons that have nothing to do with eggs being "special":
- High protein increases satiety - You naturally eat less when protein is high
- Very low calories - Even eating 6 eggs daily is only ~420 calories from eggs
- Elimination of many foods - Cutting out grains, sugar, and most processed foods reduces calories
- Water loss - Low carbohydrate intake depletes glycogen and associated water
You could achieve the same results with any high-protein, low-calorie approach. Eggs aren't magic - they're just convenient.
Cholesterol Consideration
While eggs are fine for most people, consuming 3-6+ eggs daily may affect some individuals' cholesterol levels. If you have familial hypercholesterolaemia or existing cardiovascular disease, consult your doctor before dramatically increasing egg intake.
A Better Approach to Eggs
Include eggs as part of balanced eating, not as your entire diet:
- 1-3 eggs per day is fine for most people - Research supports this level
- Pair eggs with vegetables - Omelettes with spinach, peppers, onions
- Don't fear the yolk - Most nutrients are in the yolk, not the white
- Vary your protein sources - Fish, chicken, legumes, dairy all contribute different nutrients
- Add whole grains - Eggs on toast provides fibre and sustained energy
The Bottom Line
Eggs are a nutritious, affordable, versatile protein source. The egg diet takes this healthy food and creates an unhealthy pattern by excluding everything else. You don't need to eat only eggs to benefit from eggs - include them as part of varied, balanced meals. Any weight lost from an egg-only diet will return when you resume normal eating, having taught you nothing useful about sustainable nutrition.
References
- Xu, L., et al. (2022). Egg and Dietary Cholesterol Intake and Risk of All-Cause, Cardiovascular, and Cancer Mortality: A Systematic Review and Dose-Response Meta-Analysis. Frontiers in Nutrition, 9, 878979. doi:10.3389/fnut.2022.878979
- Drouin-Chartier, J.P., et al. (2020). Egg consumption and risk of cardiovascular disease: three large prospective US cohort studies, systematic review, and updated meta-analysis. BMJ, 368, m513. doi:10.1136/bmj.m513
- Blesso, C.N. & Fernandez, M.L. (2018). Dietary Cholesterol, Serum Lipids, and Heart Disease: Are Eggs Working for or Against You? Nutrients, 10(4), 426. doi:10.3390/nu10040426
- British Heart Foundation. (2023). Eggs and cholesterol. bhf.org.uk
