Egg Diet: Types, Effect and Recipes | ToneOp



Published on: 01-Mar-2023


10 min read


Updated on : 30-Nov-2023




Ritika Sharma


Egg Diet: Types, Effect and Recipes | ToneOp

Egg Diet: Types, Effect and Recipes | ToneOp

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Eggs are healthier for any meal of the day, not just breakfast. This is partly because eggs are high in protein containing about 7 grams of it in just one egg. It also includes choline, a brain-aiding ingredient present in the yolk (you are eating the entire egg, right?).

The egg diet is a diet that claims to assist you in  losing weight remaining healthy, and altering your life.

What precisely is the egg diet all about? The diet consists of low-calorie, low-carb, high-protein eating that supporters claim may lead to rapid weight reduction without sacrificing muscle mass, which is common when reducing weight too quickly. Due to the many benefits of eggs, dietitians commonly support adding eggs to many special diets. These diets can be a part of many plans, such as weight loss, muscle gain, complete makeover, etc. 

Table Of Contents

1. What Is Egg Diet?

2. Effects Of Egg On Weight Loss

3. 4 Types Of Egg Diet

4. Recipe To Support Egg Diet

5. The Final Say

6. FAQs

What Is Egg Diet?

The egg diet is a weight-loss plan that asks you to base at least one dish daily on the traditional morning staple, the chicken egg. It is a reduced, low-carbohydrate, high-protein diet meant to help you lose weight rapidly while maintaining muscle mass.

The egg diet is not a systematic regimen that can be found in a book or purchased. Instead, the egg diet is available in several variations, including an egg-only and a boiled egg diet. You will eat three meals a day with no snacks and drink just water or zero-calorie drinks in all iterations of the regimen. More adaptable egg diets include grilled chicken, fish, and steamed vegetables while avoiding starchy meals and sweets.

Effects Of Egg Diet On Weight Loss

The egg diet is a diet plan that claims to help you lose weight quickly.

The diet includes multiple portions of hard-boiled eggs each day, as well as other lean meats, non-starchy vegetables, and low-carbohydrate fruits, as the name indicates.

While some love the plan's organised design and believe that it may jump-start weight reduction, research does not support such claims. Instead, the diet is extremely restricted, difficult to follow, and generally unsuccessful.

There is no evidence that a specialised egg diet is safe or beneficial. However, studies on egg intake as a component of a reduction diet and the influence of eggs, in general, may provide some hints.

All forms of the egg diet lead to fewer calories consumed, and they may aid in weight loss in the short term. The diet is strong in protein, as well is some evidence that somehow a high-protein diet can aid with weight loss.

A group of experts examined the potential effects of a high-protein diet in 2015. They highlighted research indicating that consuming a lot of protein may help avoid metabolic syndrome, obesity, type 2 diabetes, and cardiovascular disease caused by atherosclerosis. They also mentioned that protein might help people feel fuller, which makes them less prone to overeat. This can assist a person in losing weight.

4 Types Of Egg Diet

Types Of  Egg Diet

a) Boiled Egg Diet

This diet, also known as the "2-week egg diet" or "14-day egg diet," calls for hard-boiled eggs rather than poached, scrambled, or fried eggs.

Snacks are prohibited, and just 3 primary meals are permitted. One egg-based dish is required daily, and the remaining meals can include other lean protein sources such as chicken or fish. It is also okay to incorporate citrus fruit and low-carb veggies on occasion.

b) Eggs And Grapefruit Diet

This egg diet will last 14 days. At each meal, you have grapefruit alongside your egg or lean protein. Other fruits are not permitted.

c)Extreme Egg Diet

This diet is made up entirely of eggs. Participants on this regimen, for example, ingest just water and hard-boiled eggs for two weeks. Exercise is not recommended because you are likely to feel weary while on this diet.

This egg diet variant is a mono diet. Mono diets are severe, harmful weight loss plans in which you consume just one meal for a lengthy period. 

d) Medical Egg Diet

You must eat one egg and one slice of bread three times every day to follow this egg diet. Similarly, you can eat quite as many fruits and veggies as you like. Water, black coffee, and other calorie-free liquids are acceptable. However, you cannot cook an egg in oil or butter.

Some adherents think that this variation of the egg diet is utilised in medical settings to help patients lose weight before surgery, although there is no data to back up that claim. While some bariatric specialists put their patients on diets before surgery, it is usually a liquid diet (including meal replacement shakes), and the programme is overseen by a physician or other medical professional.

Recipe For Egg Diet

1. Chickpeas And Egg Salad

A popular and nutritious breakfast option that is also served as an appetiser.


  • Chickpeas – 400 gms, soaked in water for 6 to 8 hours
  • Eggs – 3 to 4, hard-boiled, sliced
  • Onion –1 medium, finely chopped 
  • Olive Oil – 2 tbsp
  • White Vinegar – 2 tbsp
  • Pepper Powder – 1/4 tsp
  • Salt – 1/4 tsp
  • Coriander Leaves – 1 tbsp, finely chopped

Preparation Method

1. Rinse and drain the chickpeas.

2. Cook them under high pressure for 3 to 4 minutes, then release them.

3. Hard boil the eggs and cut them into little pieces (or chop them).

4. Place the chickpeas in a bowl.

5. Mix in the onions, olive oil, and vinegar.

6. Season with salt and pepper powder. If necessary, make adjustments.

7. Set aside for ten minutes.

8. Garnish with coriander leaves after adding the eggs.

9. Serve immediately.

2. Boiled Egg Sandwich


  • Salt- 1 tbsp
  • Refined Oil- 1 tbsp
  • Tomato- 1, finely chopped
  • Onion- 1, finely chopped
  • Brown Bread
  • Pepper- 1  tbsp
  • Green Chillies- 3  finely chopped
  • Coriander leaves- 2  tbsp
  • Raw eggs- 4 nos

Preparation Method

1. Boil the egg for 10 to 12 minutes in salted water.

2. Peel it and divide it into little pieces.

3. The onion, tomato, green chilli, and coriander leaves should all be finely chopped.

4. In a mixing dish, combine boiled egg dice, onion, tomato, coriander, green chilli, salt, and pepper. Set aside after thoroughly mixing everything.

5. Place the mixture on one slice of bread and sandwich it with another. Repeat with the remaining bread slices.

6. Warm a pan with a little oil. Place the sandwich on the pan and sear on the other side until toasted and brown. Cut it into four pieces.

7. With green chutney, serve warm.

The Final Say

Even though the idea of quick weight loss is attractive, the egg diet is an exceedingly restricted fad diet that is unlikely to generate long-term benefits. Adopting a healthy lifestyle encompassing all food categories will provide you with the flexibility and diversity needed to have a positive connection with food.

Remember that adopting a long-term or short-term plan may not be essential for you, and many diets, especially long-term diets, simply do not work. While we do not support fad diets or unsustainable weight reduction approaches, we give the facts so that you may make an informed decision that best suits your nutritional requirements, genetic design, budget, and objectives.

If weight loss is your aim, keep in mind that reducing weight is not always synonymous with being your best self and that there are numerous other methods to achieve health. Exercise, sleep, and other lifestyle variables all have a significant impact on your overall health. The optimal diet is well-balanced and matches your lifestyle.


Q1. Are there any side effects of the egg diet?

A single egg contains more than half the daily recommended (186 mg) of cholesterol. As a result, eating too many eggs each day raises harmful cholesterol levels, raising your risk of getting heart disease.

Q2. Is the egg diet effective for everyone?

Consuming just eggs is not a healthy eating habit, and doctors do not advocate it since it limits nutritional intake and may create other health problems.

Q3. Is the egg diet effective in reducing belly fat?

Eating eggs will not miraculously erase your belly fat and extra weight, but they will help you lose weight by stopping you from feeling hungry for longer. One method for decreasing weight is to consume a high-protein diet.

Q4. Which part of the egg leads to weight gain?

Whole eggs are your dietician's greatest option for weight growth since they are high in protein, calcium, and healthy fats. They are easily accessible muscle-building foods. It is vital to consume the entire egg since the egg yolk is quite healthy.

Q5. Which part of the egg contains protein?

Egg whites are particularly well-known for their high quantities of protein, although the yolk contains more gram for gram. Egg whites have 10.8g per 100g. However, egg yolks contain 16.4g per 100g. However, the white takes the protein limelight because each egg contains more egg white than the yolk.

About ToneOp

ToneOp is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers. 

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