Everything you need to know about the egg diet

The term that gets the most online searches is “lose weight.” The World Health Organization (WHO) estimates that more than 1.9 billion adults worldwide are overweight, of which 650 million are obese.

Obesity has become a global problem due to sedentary lifestyles, junk food and irregular sleeping patterns. Unfortunately, it is challenging and sometimes impossible to reverse this condition and return to a slimmer body.

On the other hand, you can get back in shape by making some dietary changes and following some rules. The 7-day egg diet is a plan that we present to you in this article.

Studies show that a high protein diet reduces hunger and food cravings, speeds up metabolism and prevents weight gain. Therefore, an egg diet is a perfect example of a protein diet.

Do you like eggs? If so, this egg diet may appeal to you if you want to lose weight. As the name suggests, this diet focuses solely on including eggs in various forms to support weight loss.

Let us see in more detail the details of the 7-day egg diet plan.

What is the Egg Diet?

“The basis of the diet is the chemical rather than the amount.”

The egg diet is a low-calorie, low-carb, high-protein eating plan that proponents claim can lead to rapid weight loss without losing muscle mass.

The week-long egg diet plan recommends eating only eggs, water, non-sugar drinks, leafy greens, non-starchy vegetables, and whole grains. To lose weight with the egg diet, at least one meal with eggs should be the main course.

There are several variations of the egg diet, such as an egg diet or a boiled egg diet. This diet requires you to eat three meals a day and drink only water or low-calorie drinks.

Sources believe that eating eggs in different forms for breakfast, lunch and dinner will help you lose weight while also providing your body with the right types of protein. Plus, it promises that you can lose a pound in a week if you follow it exactly.

The 7 Day Egg Diet Meal Plan

Egg diet meal plan: day #1

Breakfast: Whole wheat bread (1 slice) + Grilled Tomatoes

Lunch: Any fresh fruit

Dinner: Boiled Eggs (2) + grapefruit (1) + salad

Egg diet meal plan: day #2

Breakfast: Boiled Egg (1) + Grapefruit juice

Lunch: Roasted Chicken + Tomatoes (2)

Dinner: Grilled Steak + Salad

Egg Diet Meal Plan: Day #3

Breakfast: Boiled Egg (1) + Grapefruit juice

Lunch: Boiled Eggs (2) + Salad

Dinner: Grilled Steak + Salad

Egg Diet Meal Plan: Day #4

Breakfast: Dry toast (1) + poached eggs (2)

Lunch: Any fresh fruit

Dinner: Grilled Steak + Salad

Egg Diet Meal Plan: Day #5

Breakfast: Dry toast (1) + poached eggs (2)

Lunch: Tomatoes (1) + Poached Eggs (2)

Dinner: Grilled fish + Salad

Egg Diet Meal Plan: Day #6

Breakfast: Boiled Egg (1) + Grape Juice

Lunch: Any fresh fruit

Dinner: Roasted Chicken + Boiled roots & Beans

Egg Diet Meal Plan: Day #7

Breakfast: Scrambled Eggs (2) + Sundried Tomatoes

Lunch: Poached Eggs (2) + Blanched Spinach

Dinner: Grilled Chicken + Salad

Repeat the process a second week to see a weight change. The easiest way to maximize the benefits of this diet is to incorporate exercise and other forms of physical activity.

Types of egg diet

Some variations of the egg diet are healthier for you than others, but none provide balanced nutrition.

Boiled Egg Diet

Also called the “2 week egg diet” or “14 day egg diet,” this diet requires you to eat hard-boiled eggs instead of poached, scrambled, or fried eggs.

Only three main meals are allowed and snacks are prohibited. One egg-based dish is needed daily, and other lean sources of protein, such as chicken or fish, can be incorporated into the remaining meals. Sometimes it is also good to add citrus fruits and low-carb vegetables.

Egg and grapefruit diet

This egg diet lasts 14 days. On this diet, you eat grapefruit with your egg or lean protein at every meal. Other fruits are prohibited.

Egg-only diet

This diet consists only of eggs. Extreme unhealthy weight loss plans called “monodites” have you consuming just one food for an extended period of time.

For example, for two weeks, participants in this regimen consume only water and hard-boiled eggs. Since you will probably feel quite exhausted while following this diet, exercise is not recommended.

“Medical” egg diet

This egg diet requires you to eat an egg and a slice of toast three times a day. Likewise, you can eat as many fruits and vegetables as you want. Water, black coffee, and extra zero-calorie drinks are OK. But you can’t cook your egg in butter or oil.

Egg diet for weight loss

A studies shows that the number of childhood and adult obesity has increased dramatically in the United States over the past decade. Unfortunately, it has become an epidemic that affects the whole world.

The egg diet has you eating fewer calories, which can lead to short-term weight loss. The diet calls for consuming more fruits, vegetables, and low-fat dairy products.

In addition, it advises eating more fish and poultry and cutting back on foods high in saturated and trans fat. The diet also requires a low intake of sodium and red meat.

A studies shows that compared to people who didn’t eat eggs, overweight and obese people who ate three eggs a day for 12 weeks were able to lose weight and maintain lean muscle mass. However, scientists warn that there may be better choices than eggs for a high-protein diet and weight loss.

Planning and starting the egg diet

The egg diet is a restrictive and unbalanced way of eating that cannot be considered sustainable or beneficial in the long run. Therefore, it is necessary to adjust the daily intake you need.

You can work with a nutritionist through HealthifyMe to tailor your diet to your needs, making it much easier to reach your health goals.

Your metabolic health can be significantly improved by using HealthifyPRO 2.0, a comprehensive solution. Many pillars are built into the offer.

The coaches can better understand the scope of dietary and lifestyle adjustments needed to normalize your health parameters using full metabolic panel tests based on 65 and more factors.

According to studies, weight gain increases your chance of heart disease or heart attack and can also affect your brain, kidneys and eyes. Therefore, it is critical to evaluate your body weight to avoid such situations often. In addition, monitoring your metabolic health is also essential to prevent weight gain.

Rather than waiting for it to worsen and become a serious medical problem, HealthifyMe helps its users record, track, and analyze over 80 key metabolic indicators at home.

One of the many parameters this app tracks over time is the fluctuation in real-time glucose levels and its correlation with metabolic disorders. In addition, when you subscribe to HealthifyPro, the company’s flagship product, you receive: Biosensor-CGM, Periodic Metabolic Panel Testing, Custom Diet Plan, Healthy Home Recipes, Custom Workout Plan, Pro Nutritionist, Pro Fitness Trainer, and much more.

You may notice a sudden increase in body weight due to stress or sitting in one place for a long time. Moreover, it takes place after eating something. The goal is to maintain a healthy body weight, eat meals that prevent weight gain, stay active, get enough sleep, and drink enough water. It would help if you make these changes in your lifestyle as well.

If your metabolism is in order, you use less medication and you live longer and healthier. HealthifyPRO 2.0 can help determine the root causes of your metabolic problems because what you eat and how you live has a major impact on your health.

The 7-Day Egg Diet – Does It Work?

Eating eggs for breakfast can be the best way to start your day! Eggs are a great source of protein and valuable vitamins and minerals. In addition, the egg diet is a full-fledged weight loss strategy compared to more expensive diets that require specialized powders and supplements.

However, eating eggs every day for all three meals for a week is unreasonable and unhealthy. In addition, no studies support the safety or effectiveness of any particular egg diet.

Several studies on the effects of eggs and eating eggs as part of a weight loss diet may provide some benefits. there’s something evidence that a high protein diet can help with weight loss, and that the egg diet is high in protein. A person can lose weight temporarily by following any form of the egg diet as it reduces calorie intake.

However, there may be better approaches than an egg diet to lose weight and keep it off. A restricted diet can be challenging to maintain, and returning a person to their normal diet can help them regain the weight they lost.

The HealthifyMe note

Eggs are low in calories and fat, so changing up your breakfast routine can have a big impact on your weight loss. To lose weight, the egg diet suggests eating only eggs, some fruits, non-starchy vegetables, lean protein, and fat. While cutting calories may initially lead to weight loss, experts predict that you probably won’t continue this eating pattern. Two eggs a day are enough for the average adult; Having more eggs can lead to health complications. However, don’t forget to eat a protein in the morning. Break your fast with eggs this time! If you are pregnant, nursing, or have a history of eating disorders, steer clear of highly restrictive fad diets.

The 7 Day Egg Diet Plan – Basic Guidelines

The 7-Day Egg Diet is a high-protein diet that promotes rapid weight loss. But only do it two weeks in a row. In addition, there are a few conditions to the diet that you must follow to prevent adverse effects.

  • Don’t use salt; use an alternative instead.
  • Ideally, you should drink eight glasses of water every day.
  • Do not sweeten drinks with cream or sugar.
  • The only acceptable salad ingredients are tomato, lettuce, and celery/cucumber.
  • After blanching and soaking the vegetables, only use vinegar or lemon juice to enhance the flavor.
  • Only lean white meat is allowed.
  • Do not snack between meals and keep meal times consistent.
  • Never skip a meal.
  • Do not drink while on a diet


The egg diet is a trendy diet that is very restrictive and unlikely to provide any long-term health benefits, despite the tempting promise of rapid weight loss. You can develop a positive relationship with food by practicing healthy eating habits that include all food groups.

If you want to lose weight, understand that there are many other ways to lose weight by following a healthy lifestyle. Lifestyle choices, including exercise, sleep and other lifestyle factors, have a significant impact on your health and well-being. Always follow a balanced diet that fits your lifestyle for optimal results.

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