In the quest for rapid weight loss, many individuals explore various dietary approaches promising quick results. Among these, the 28-day egg diet has gained attention, often touted for its potential to shed pounds in a relatively short timeframe. However, it is crucial to approach such diets with caution, understanding both their potential benefits and inherent risks. This article delves into the intricacies of the 28-day egg diet, examining its various forms, purported results, potential health implications, and more sustainable alternatives for long-term weight management.
What is the Egg Diet?
The "egg diet" is a high-protein, low-carbohydrate, and low-calorie diet that emphasizes eggs as the main source of protein. It is a restrictive, short-term diet that cycles in popularity, resurfacing as a popular fad diet every so often. How many eggs it includes can differ depending on how strict you want to be. The egg diet is different from other high-protein or low-carb diets, as it limits other sources of protein and carbohydrates beyond eggs.
Variations of the Egg Diet
As with any diet, there are a few different versions depending on who you talk to. There is no formal, defined version of the egg diet. Several variations exist, each with its own set of rules and restrictions:
- The Traditional Egg Diet: Allows for some lean protein, like chicken or fish, in the eating pattern.
- The Keto Egg Diet: A version of the keto diet with an emphasis on eating eggs and cooking them in butter, oil, or rendered fat. On the keto egg diet, cooking with butter is encouraged.
- The Egg and Grapefruit Diet: This diet is based on the grapefruit diet, which is another popular weight loss diet. in the difference is this version includes egg and other lean protein sources in addition to low-calorie citrus fruit.
- The Egg-Only Diet: Any type of diet that includes one type of food will lack essential minerals and vitamins (not to mention carbs). This type of very restrictive diet is simply not nutritionally adequate.
- 14-Day Egg Diet: This option includes low-carb fruits and is followed for two weeks, making it slightly less restrictive than the three-day egg diet option.
- 3-Day Egg Diet: Designed for dramatic results in a short period of time, this diet is lower in calories and more restrictive. This diet’s aim is inducing a ketogenic state to burn fat.
Permitted and Prohibited Foods
The egg diet typically involves eating several eggs per day. Eggs are the basis of this meal plan. You can eat whole eggs, egg whites, and egg yolks without restriction. Depending on the exact version of the egg diet you choose to follow, you may have grapefruit with every serving of eggs, or also include other lean proteins and low-carb fruits and vegetables.
Sources of carbs are limited on the egg diet. The following foods should be avoided.
Read also: Implementing the AIP Diet
- Fruits: Fruits that are the highest in sugars and starches are not part of the egg diet. Mangoes, grapes, cherries, watermelon, pears, figs, bananas.
- Starches: Potatoes, pasta, rice, bread, noodles.
- Processed Foods: Fast food, snack foods, baked goods/pastries
- Dairy Foods: Cow’s milk, yoghurt, ice cream
Grains are not allowed on this low-carb diet. This includes all grains and grain products: wheat, rice, oats, quinoa, amaranth, barley, rye, and corn. Most versions of the egg diet forbid dairy products, although some people use butter or ghee to cook their eggs.
Water and black coffee are the main beverages allowed on the egg diet. Some people following this diet also allow themselves to have zero-calorie drinks sweetened with sugar alternatives. No, alcohol is not allowed on the egg diet. Only zero-calorie beverages are allowed on the egg diet, and alcohol contains seven calories per gram.
Purported Weight Loss Results
It’s possible to lose a substantial amount of weight in one week when following the egg diet, because food choices are severely limited and, as such, you’ll reduce your calorie intake. According to Arielle Chandler, author of The Boiled Egg Diet, following the diet may help you lose 11kg in two weeks. The exact amount of weight you lose depends on your exact calorie deficit, but it’s not uncommon for people to lose more than five pounds in one week. Someone may overcome a weight loss plateau on a three-day egg diet because they consume considerably fewer calories during those three days. This may kickstart weight loss after a period of stagnancy.
It is debatable that this is healthy. Furthermore, the weight lost mostly won’t all be fat. Due to the lack of carbohydrates on the diet, a lot of it will be water weight. This rate is notably not considered a healthy rate of weight loss by most nutrition professionals.
Potential Benefits
According to Reisdorf, the health benefits of the egg diet are very limited. “Eggs are a nutrient-dense food,” Reisdorf says. “They do provide high-quality protein, vitamins, and minerals.” Eggs are not only a good protein source (typically containing 6g of protein per egg), they are also a great source of micronutrients such as magnesium, selenium, folate, vitamin D and vitamin A.
Read also: Navigating Risks on the Bean Diet
- High in protein: Evidence shows keeping your protein intake high while dieting can help to maintain vitally important lean muscle mass.
- Short Term Weight Loss: Due to the energy restriction of the diet, it’s likely you’ll be in an energy deficit while following the diet. This may help give you a kick start in for your weight management goals and provide motivation for sticking to a healthier, more sustainable diet in the long term.
Potential Risks and Drawbacks
“The egg diet, particularly in its more restrictive forms, has many health risks, including nutrient deficiencies and increased cholesterol intake,” Reisdorf says. But the true risk, Residorf says, is the restrictiveness of this diet. “It is overly restrictive and puts you at risk for potential nutrient deficiencies,” Reisdorf explains.
- Nutrient deficiencies: Due to the restrictions, it’s possible you end up with nutrient deficiencies. For example, grains and starchy carbohydrates such as potatoes are an important source of fibre and micronutrients. The diet also restricts dairy, which is a great source of calcium. Because the egg diet doesn’t allow dairy products, following the egg diet for an extended period of time could lead to calcium deficiency. Long-term, this has potentially negative implications for bone health.
- Low energy availability: The restrictive nature of the diet also means it’s low in calories. A low-calorie diet will lead to low energy availability, which may cause fatigue, reduced bone density (more of a risk if calcium intake is low), decreased athletic ability and even hair loss. On a long-term basis, it may also lead to hormone disruption.
- Increased cholesterol intake: Though it’s been debunked that eggs cause heart disease, eggs do contain high amounts of cholesterol. Plus, the diet rules out whole grains, which have a positive impact on heart health. A diet high in saturated fat can lead to high LDL, or “bad,” cholesterol, levels, raising your risk of heart disease, notes the AHA.
- Fiber Deficiency: The egg diet severely limits fiber consumption because it rules out grains and most fruits and vegetables.
- Risk of Weight Regain: Any restrictive diet poses the risk of weight regain after you stop following the diet.
- Disordered Eating Habits: With restrictive diets, people risk engaging in or exacerbating disordered eating habits.
It’s not advisable to follow a restrictive diet for more than two weeks. Your body needs a wide range of nutrients to function properly, and restricting food groups will result in nutrient deficiencies. Additionally, low calorie diets will result in low energy availability, which may lead to fatigue, disordered eating, hair loss, reduced bone density and low mood. On a long-term basis eating such few calories may result in hormone disruption, possibly causing amenorrhea in females and low testosterone in males, as well as an increased level of the stress hormone cortisol. Long-term energy restriction will also lead to a loss of lean muscle mass and a lower basal metabolic rate, which will make it harder to lose weight in the long term.
Scientific Evidence on Egg Consumption and Weight
A limited number of studies have directly examined the effect of whole eggs on body weight and composition in adults, and they have led to inconsistent results. A systematic search was conducted from inception to the 23rd of April 2023 to find related articles on online databases including Scopus, PubMed, and ISI (Web of Science). In total, 32 controlled clinical trials were included in the systematic review.
The analyses revealed that whole egg consumption has no significant effect on body weight (n = 22), BMI (n = 13), WC (n = 10), and FFM (n = 4, P > 0.05). The subgroup analyses showed that whole egg consumption has an increasing effect on body weight and BMI in studies that lasted more than 12 weeks and in unhealthy participants (P < 0.05). A significant increasing effect on BMI was found in studies that the control group did not receive any egg (P < 0.05). Moreover, in studies that there was no significant difference in energy intake between the intervention and control groups, weight, and WC were significantly increased (P < 0.05). Although whole egg consumption had no adverse effect on body composition and body weight, in overall, it might increase body weight in long term.
Is It Safe to Follow the Boiled-Egg Diet?
If you have a history of disordered eating, restrictive diets of any kind (including the boiled-egg diet) aren’t for you. Those living with chronic health conditions, especially any that require taking medication, would be wise to check with their healthcare team before making any dramatic changes to their diet - and the boiled-egg diet would count as dramatic. On the other hand, people who don’t have a history of eating disorders or a current health condition are unlikely to face health issues if they do the boiled-egg diet in the short term.
Read also: Your 30-Day Weight Loss Journey Starts Here
Plus, there is continuing confusion about whether eggs are good for you, as they contain dietary cholesterol. The 2020-2025 Dietary Guidelines for Americans advise that dietary cholesterol consumption should be “as low as possible without compromising the nutritional adequacy in the diet.” The guidelines note that cholesterol naturally appears in small amounts in some animal foods. Taking into account the research as a whole, it’s saturated fat in food that raises cholesterol, not necessarily dietary cholesterol. What’s more, “it’s the simple carbohydrates and sugars in foods that increase cholesterol and triglycerides.
Sample Egg Diet Menu
The following menu gives you insight into what an egg fast looks like.
Day One
- Breakfast: an egg-cheese omelet made with 2-3 eggs, cooked in 2-3 tablespoons (30-45 grams) of butter or another healthy oil, such as olive oil
- Snack: 1 stick of string cheese
- Lunch: 2-3 deviled eggs
- Snack: 2 ounces (57 grams) of a cheese of your choice
- Dinner: egg crepe made using just 2-3 eggs, cooked in 2-3 tablespoons (30-45 grams) of butter or another healthy oil, such as olive oil
Day Two
- Breakfast: cream cheese pancake - 2-3 eggs and 2-3 tablespoons (30-45 grams) of cream cheese blended until smooth and cooked on a pan or griddle with 3 tablespoons (45 grams) of butter
- Snack: 1 ounce (28 grams) of a cheese of your choice
- Lunch: egg salad - 2 eggs and 2 tablespoons (30 grams) of mayonnaise
- Snack: 1 ounce (28 grams) of a cheese of your choice
- Dinner: crustless cheese quiche made with 2 eggs
Day Three
- Breakfast: 2 eggs fried in 2 tablespoons (30 grams) of butter with a cup of tea or black coffee
- Snack: 2 sticks of string cheese
- Lunch: leftover slice of crustless cheese quiche
- Snack: 1 ounce (28 grams) of a cheese of your choice
- Dinner: 2-3 deviled eggs
Day Four
- Breakfast: egg and cheese omelet made with 2-3 eggs, cooked in 2-3 tablespoons (30-45 grams) of butter
- Snack: 1 ounce (28 grams) of a cheese of your choice
- Lunch: 2 hard-boiled eggs
- Snack: 2 sticks of string cheese
- Dinner: 2 egg waffles - 2-3 eggs cooked in a waffle maker with butter
Day Five
- Breakfast: 3 eggs scrambled with a cup of tea or black coffee
- Snack: 1 stick of string cheese
- Lunch: egg salad - 2 eggs and 2 tablespoons (30 grams) of mayonnaise
- Snack: 1 ounce (28 grams) of a cheese of your choice
- Dinner: crustless cheese quiche
More Sustainable Alternatives for Weight Loss
“I would not recommend the egg diet, especially its more restrictive versions,” Reisdorf cautions. There is no reason to restrict your diet in such an extreme way.
- Balanced Diet: Focus on a well-rounded eating plan that includes a variety of fruits, vegetables, lean proteins, and whole grains.
- Regular Exercise: Incorporate both cardiovascular exercise and strength training into your routine.
- Mindful Eating: Pay attention to your body's hunger and fullness cues, and eat slowly and deliberately.
- Portion Control: Be mindful of portion sizes to avoid overeating.
- Professional Guidance: Consult with a registered dietitian or healthcare professional for personalized advice and support.