The egg diet is a short-term weight loss plan centered around eating primarily eggs, along with other low-calorie foods, for a defined period. The most popular form of this diet restricts your caloric intake to approximately 500 calories per day, but many others suggest diets with even fewer calories. It has different versions, but generally, people stick to three meals a day, avoid snacks, and cut out sugary drinks. While there is no official program, one of the more popular ones is called the 14-day egg diet, sometimes known as the boiled egg diet. This article delves into the science behind the egg diet, its potential benefits and drawbacks, and provides a sample 10-day plan for women over 40.
How the Egg Diet Works: The Science Behind It
The underlying theory of the egg diet is that a calorie deficit will lead to weight loss. As calories in and calories out influence weight loss over time (if you eat fewer calories than your body uses, you’ll likely lose weight), eliminating other food groups leads to consuming fewer calories overall. The reasoning here is simple: the egg diet leaves you with a very limited number of food options. High-protein diets have been found to be more effective at helping people lose weight than low-protein ones.
Eggs are a nutrient-dense food packed with protein, vitamins, and minerals. However, eggs are fairly nutrient-dense, but they don’t provide enough of the essential nutrients you need to thrive. Eggs contain less than 0.75g dietary fiber each. Fruits and vegetables, on the other hand, are rich in fiber and have a variety of benefits, including helping with weight loss and lowering your risk of heart disease.
Potential Weight Loss and Health Claims
The idea behind the egg diet is simple: eating mostly eggs every day will help you lose weight. Typically, people report losing anywhere from 5 to 10 pounds in two weeks on the egg diet. According to its creator, Arielle Chandler, the egg diet could help with a weight loss of up to 12 pounds (5.5 kg) per week. However, there is no scientific evidence to support whether the egg diet truly promotes weight loss.
Eggs have been associated with a variety of health claims over the years, including increased energy levels, fighting allergies, and reducing cholesterol. According to research, eggs are particularly good for women’s health, helping lower one’s risk for serious chronic illnesses. While eggs aren’t a long-term solution, you can use them to reset your body’s health and metabolism. Research shows high-protein diets can increase thermogenesis by 20-30%, meaning your body burns more calories digesting protein compared to carbohydrates or fats, which becomes especially relevant when metabolism naturally slows during hormonal transitions.
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Considerations and Potential Risks
However, there’s a catch: this diet can only provide significant results when certain conditions are met. Eat fewer calories than this and you’ll also likely see reductions in your muscle mass, in addition to risking the dangerous side effects of malnutrition. Of course, eating an entire carton of eggs at once is likely to produce side effects such as nausea and indigestion. But even if you follow these guidelines for consuming more eggs per day, the restrictive nature of this diet means that it isn’t a viable long-term weight loss solution. When you’re following this diet it’s important to remember that eggs contain some saturated fat and cholesterol, which can contribute to cardiovascular risk factors such as blood lipid levels when regularly consumed in excessive amounts. Studies have shown that eating too much saturated fat can increase your risk of heart disease.
Eggs are an animal product, which means they have a high likelihood of carrying bacteria that can cause salmonella poisoning. Eating undercooked eggs can cause symptoms of food poisoning.
The possible risks of the egg diet include fatigue, headaches, mood changes, dizziness, and general discomfort, which can happen due to the low amount of carbohydrates in the diet. The egg diet may also cause yo-yo dieting effects, especially if followed for more than 14 days or without supervision.
Plus, there is continuing confusion about whether eggs are good for you, as they contain dietary cholesterol. Each boiled egg has 186 milligrams (mg) of cholesterol. One study concluded that each additional 300 mg of dietary cholesterol consumed per day was associated with a 17 and 18 percent increased risk, respectively, of cardiovascular disease and death from any cause. 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.
Eggs are also flagged for their saturated fat content. Each large egg contains 1.6 g of saturated fat. The Dietary Guidelines for Americans recommend capping daily intake of saturated fat at less than 10 percent of calories per day for optimal heart health. For a 2,000-calorie diet, that’s the equivalent of 22 g of saturated fat or less per day.
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Individuals with high LDL cholesterol levels should consider reducing sources of both saturated fat and dietary cholesterol.
Supplementing the Egg Diet
When you are on a diet, it can sometimes feel like a balancing act. You want to shed a few pounds, but you also want to make sure your body is getting all the nutrients it needs to feel good and function well. That is where supplements can really come into play!
You can consider adding supplements that will support you through the 14 days of your diet. For instance, you can add some collagen and protein supplements to your meals to enhance the effect of the diet and support your body. Our Purely Inspired Organic Protein is an ideal addition to diets. Purely Inspired Collagen can help bridge that gap. Incorporating these supplements can make your 14-day egg diet menu feel a lot less restrictive and help your body feel its best while you work toward your goals.
A Sample 10-Day Egg Diet Plan for Women 40+
A 10-day egg-centered eating plan prioritizes complete protein while supporting satiety and nutrient density, perfect for women aged 40 and above. This short-term strategy centers around eggs' complete amino acid profile and choline content, which supports both muscle preservation and cognitive function during midlife transitions.
Eggs provide complete protein containing all nine essential amino acids, while adding choline for brain health, vitamin D for bone support, and lutein for eye protection. For women managing insulin sensitivity, the low-carbohydrate structure can help stabilize blood sugar fluctuations that often intensify during midlife. The complete amino acid profile in eggs supports muscle protein synthesis during calorie restriction, helping preserve lean tissue that women lose at 3-8% per decade. However, this approach requires careful attention to fiber through vegetables and adequate hydration to prevent constipation that can worsen with age.
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Each day follows a consistent pattern: egg-based breakfast, protein and vegetable lunch, and dinner combining eggs or lean protein with cooked vegetables. This structure provides approximately 850-920 calories daily with 52-72 grams of protein, creating a significant caloric deficit for rapid initial results.
Daily Meal Outline
Day 1
Breakfast: Spinach and Coconut Oil Eggs
- 2 large boiled eggs (140 kcal, 12g protein, 10g fat)
- 1 cup fresh spinach, sautéed (7 kcal, 1g protein)
- 1 tsp coconut oil (40 kcal, 4.5g fat)
- Pinch of sea salt and black pepper (0 kcal)
- Metabolic Benefit: Complete amino acids and MCTs support muscle preservation and quick energy during the ketosis transition.
Lunch: Salmon and Mixed Greens
- 3 oz grilled salmon (175 kcal, 25g protein, 8g fat)
- 2 cups mixed leafy greens (10 kcal, 1g protein)
- 1 tsp olive oil (40 kcal, 4.5g fat)
- Lemon juice and herbs (5 kcal)
- Hormone Support Benefit: Omega-3 fatty acids and quality protein support hormone production during midlife transitions.
Dinner: Eggs with Steamed Broccoli
- 2 large boiled eggs (140 kcal, 12g protein, 10g fat)
- 1 cup steamed broccoli (25 kcal, 3g protein)
- 1/2 tsp butter (17 kcal, 2g fat)
- Garlic powder and turmeric (2 kcal)
- Anti-inflammatory Benefit: Sulfur compounds in broccoli and curcumin support detoxification and reduce inflammation.
Daily Total: 601 kcal, 54g protein, 39g fat, 8g carbs
Day 2
Breakfast: Kale and Grapefruit Morning
- 2 large boiled eggs (140 kcal, 12g protein, 10g fat)
- 1 cup massaged kale (33 kcal, 2g protein)
- 1/2 medium grapefruit (52 kcal, 1g protein, 13g carbs)
- Digestive Benefit: Natural enzymes in grapefruit and fiber in kale support liver function and fat metabolism.
Lunch: Egg Salad with Arugula
- 3 large hard-boiled eggs, chopped (210 kcal, 18g protein, 15g fat)
- 1 tbsp mayonnaise (90 kcal, 10g fat)
- 2 cups fresh arugula (10 kcal, 1g protein)
- 1 tsp lemon juice (1 kcal)
- Satiety Benefit: High protein content promotes peptide YY production for sustained fullness between meals.
Dinner: Chicken Breast with Asparagus
- 4 oz grilled chicken breast (185 kcal, 35g protein, 4g fat)
- 1 cup steamed asparagus (27 kcal, 3g protein)
- 1 tsp olive oil (40 kcal, 4.5g fat)
- Fresh herbs and garlic (3 kcal)
- Muscle Preservation Benefit: Lean protein and asparagus provide amino acids and folate, supporting muscle maintenance.
Daily Total: 791 kcal, 72g protein, 44g fat, 18g carbs
Day 3
Breakfast: Turmeric Bell Pepper Omelet
- 2-egg omelet (140 kcal, 12g protein, 10g fat)
- 1/2 cup diced bell peppers (15 kcal, 1g protein, 4g carbs)
- 1/2 tsp turmeric (4 kcal)
- 1 tsp coconut oil for cooking (40 kcal, 4.5g fat)
- Anti-inflammatory Benefit: Curcumin and vitamin C work synergistically to reduce oxidative stress during weight loss.
Lunch: Cucumber Egg Boats
- 2 large boiled eggs, sliced (140 kcal, 12g protein, 10g fat)
- 1 large cucumber, hollowed (16 kcal, 1g protein, 4g carbs)
- 1 tsp lemon juice (1 kcal)
- Fresh dill and sea salt (1 kcal)
- Hydration Benefit: Cucumber provides natural electrolytes and enzymes supporting digestion during dietary transition.
Dinner: Lean Beef with Zucchini Noodles
- 3 oz lean ground beef (170 kcal, 25g protein, 7g fat)
- 1 medium spiralized zucchini (20 kcal, 2g protein, 4g carbs)
- 1 tsp olive oil (40 kcal, 4.5g fat)
- Italian herbs and garlic (2 kcal)
- Iron Support Benefit: Heme iron from beef supports energy metabolism often challenged during calorie restriction.
Daily Total: 589 kcal, 53g protein, 36g fat, 12g carbs
Day 4
Breakfast: Avocado Sea Salt Eggs
- 2 large boiled eggs (140 kcal, 12g protein, 10g fat)
- 1/4 medium avocado (60 kcal, 1g protein, 5.5g fat)
- Pinch of sea salt (0 kcal)
- 1 tsp lemon juice (1 kcal)
- Heart Health Benefit: Monounsaturated fats and potassium support cardiovascular function during rapid weight changes.
Lunch: Tuna Lettuce Wraps
- 1 can tuna in water, drained (120 kcal, 26g protein, 1g fat)
- 1 tbsp olive oil (120 kcal, 14g fat)
- 6 large butter lettuce leaves (6 kcal, 1g protein)
- 1 tsp lemon juice (1 kcal)
- Omega-3 Benefit: Essential fatty acids support brain function and reduce inflammation during metabolic stress.
Dinner: Mushroom Butter Scrambled Eggs
- 2 large eggs, scrambled (140 kcal, 12g protein, 10g fat)
- 1 cup sliced mushrooms (15 kcal, 2g protein, 3g carbs)
- 1 tbsp butter (100 kcal, 11g fat)
- Fresh thyme and black pepper (1 kcal)
- Selenium Benefit: Mushrooms provide selenium and B vitamins supporting thyroid function and energy production.
Daily Total: 704 kcal, 54g protein, 52g fat, 7g carbs
Day 5
Breakfast: Cherry Tomato Basil Eggs
- 2 large boiled eggs (140 kcal, 12g protein, 10g fat)
- 1/2 cup cherry tomatoes (15 kcal, 1g protein, 4g carbs)
- Fresh basil leaves (1 kcal)
- 1 tsp olive oil (40 kcal, 4.5g fat)
- Lycopene Benefit: Antioxidants in tomatoes support skin health and cellular protection during weight loss stress.
Lunch: Bone Broth Egg Drop Soup
- 1 cup bone broth (40 kcal, 10g protein, 0g fat)
- 2 large eggs, beaten and stirred in (140 kcal, 12g protein, 10g fat)
- 2 chopped scallions (6 kcal, 0g protein, 1g carbs)
- White pepper and ginger (2 kcal)
- Collagen Benefit: Bone broth provides collagen and minerals supporting joint health and skin elasticity.
Dinner: Pork Tenderloin with Brussels Sprouts
- 3 oz pork tenderloin (122 kcal, 23g protein, 3g fat)
- 1 cup roasted Brussels sprouts (38 kcal, 3g protein, 8g carbs)
- 1 tsp olive oil (40 kcal, 4.5g fat)
- Garlic and rosemary (2 kcal)
- Detox Support Benefit: Sulfur compounds in Brussels sprouts support liver detoxification pathways during fat burning.
Daily Total: 586 kcal, 61g protein, 32g fat, 13g carbs
Day 6
Breakfast: Cucumber Mint Egg
- 1 large boiled egg (70 kcal, 6g protein, 5g fat)
- 1/2 cup sliced cucumber (8 kcal, 0g protein, 2g carbs)
- Fresh mint leaves (1 kcal)
- Pinch of sea salt (0 kcal)
- Digestive Rest Benefit: Light portions and natural enzymes allow the digestive system recovery while maintaining protein intake.
Lunch: Coconut Oil Spinach Scramble
- 2 large eggs, scrambled (140 kcal, 12g protein, 10g fat)
- 1 cup fresh spinach (7 kcal, 1g protein, 1g carbs)
- 1 tsp coconut oil (40 kcal, 4.5g fat)
- Garlic powder (1 kcal)
- Nutrient Density Benefit: Spinach provides folate and iron, while coconut oil supports rapid energy utilization.
Dinner: White Fish with Cauliflower
- 3 oz cod fillet (89 kcal, 19g protein, 1g fat)
- 1 cup steamed cauliflower (25 kcal, 2g protein, 5g carbs)
- 1 tsp butter (34 kcal, 4g fat)
- Lemon and dill (2 kcal)
- Lean Protein Benefit: White fish provides easily digestible protein supporting muscle maintenance with minimal digestive stress.
Daily Total: 417 kcal, 40g protein, 25g fat, 8g carbs
Day 7
Breakfast: Mixed Greens Olive Oil Eggs
- 2 large boiled eggs (140 kcal, 12g protein, 10g fat)
- 1 cup mixed greens (5 kcal, 1g protein, 1g carbs)
- 1 tsp olive oil (40 kcal, 4.5g fat)
- Balsamic vinegar (3 kcal)
- Nutrient Variety Benefit: Different greens provide diverse vitamins and minerals, preparing the body for dietary transition.
Lunch: Chicken Egg Salad
- 3 oz grilled chicken breast (140 kcal, 26g protein, 3g fat)
- 1 large hard-boiled egg, chopped (70 kcal, 6g protein, 5g fat)
- 1 cup mixed vegetables (cucumber, celery, bell pepper) (20 kcal, 1g protein, 4g carbs)
- 1 tsp olive oil (40 kcal, 4.5g fat)
- Protein Diversity Benefit: Multiple protein sources provide varied amino acid profiles supporting complete nutrition.
Dinner: Green Bean Egg Skillet
- 2 large eggs, any style (140 kcal, 12g protein, 10g fat)
- 1 cup sautéed green beans (35 kcal, 2g protein, 8g carbs)
- 1 tsp olive oil (40 kcal, 4.5g fat)
- Almonds, sliced (1 tbsp) (35 kcal, 1g protein, 3g fat)
- Fiber Introduction Benefit: Green beans add fiber and natural sweetness while maintaining low net carbohydrates for transition preparation.
Daily Total: 708 kcal, 61g protein, 40g fat, 16g carbs
Day 8
Breakfast: Herb Scrambled Eggs
- 2 large eggs, scrambled (140 kcal, 12g protein, 10g fat)
- 1 tsp butter (34 kcal, 4g fat)
- Fresh chives and parsley (2 kcal)
- 1/2 cup sautéed spinach (4 kcal, 1g protein)
- Sustained Energy Benefit: Healthy fats and complete proteins provide steady energy without blood sugar spikes.
Lunch: Tuna Cucumber Rolls
- 1 can tuna in water (120 kcal, 26g protein, 1g fat)
- 1 large cucumber, sliced lengthwise (16 kcal, 1g protein, 4g carbs)
- 1/2 tbsp mayonnaise (45 kcal, 5g fat)
- Fresh dill (1 kcal)
- Hydration Support Benefit: High water content foods support kidney function during increased protein metabolism.
Dinner: Turkey Meatballs with Zucchini
- 3 oz ground turkey meatballs (140 kcal, 20g protein, 6g fat)
- 1 cup spiralized zucchini (20 kcal, 2g protein, 4g carbs)
- 1 tsp olive oil (40 kcal, 4.5g fat)
- Italian seasoning (2 kcal)
- Lean Protein Benefit: Turkey provides selenium and B vitamins supporting metabolism and energy production.
Daily Total: 564 kcal, 62g protein, 31g fat, 8g carbs
Day 9
Breakfast: Avocado Egg Bowl
- 2 large boiled eggs, chopped (140 kcal, 12g protein, 10g fat)
- 1/4 avocado, cubed (60 kcal, 1g protein, 5.5g fat)
- 1 cup arugula (5 kcal, 1g protein)
- Lemon juice and sea salt (2 kcal)
- Healthy Fat Benefit: Monounsaturated fats support hormone production and prepare the body for dietary diversification.
Lunch: Salmon Lettuce Cups
- 3 oz baked salmon (175 kcal, 25g protein, 8g fat)
- 4 large butter lettuce leaves (4 kcal, 0g protein)
- 1/2 cup diced cucumber (8 kcal, 0g protein, 2g carbs)
- 1 tsp olive oil (40 kcal, 4.5g fat)
- Omega-3 Support Benefit: Essential fatty acids support brain function and reduce inflammation during metabolic adaptation.
Dinner: Egg and Vegetable Medley