Egg Diet: How the Protein Providers Help with Weight Loss

Egg Diet: How the Protein Providers Help with Weight Loss

Many people are dissatisfied with their weight. This can quickly have an impact on their psyche and self-confidence. The affected individuals would prefer it if the kilos would disappear like magic. Numerous diets promise just that: losing many pounds in a very short time.

The Egg Diet also advertises this promise. It became known through former British Prime Minister Margaret Thatcher, who reportedly lost up to 9 kilograms in weight within just 2 weeks with the help of the Egg Diet.

In the following, we want to give you important background knowledge about the Egg Diet so that your doubts, may have, can be cleared up or justified. We have also listed some tips and tricks on how you can achieve maximum success in the fight against the kilos with the Egg Diet, and also with eggs as part of your diet in general.

The most important points:

  • During a two-week egg diet, at least 5 to 6 eggs are eaten daily, resulting in approximately 30 eggs consumed per week.
  • Eggs contain many proteins as well as vitamins, essential amino acids, and minerals. Therefore, despite their low-calorie count, they are a healthy alternative to carbohydrate-rich products.
  • The recommended diet duration of 2 weeks should not be exceeded, as prolonged egg consumption can result in nutrient deficiencies.

Definition: What is an egg diet?

The egg diet belongs to the so-called mono diet. These are slimming cures that mainly focus on a particular food.

As the name suggests, mainly eggs are consumed during the egg diet. On average, between 6 and 10 eggs are eaten per day during this phase.

Various nutrition plans for the two-week egg diet can be found for free on various internet websites.

Margaret Thatcher, the Iron Lady of Great Britain, was the one who made the egg diet famous. Shortly before taking office as Prime Minister of the United Kingdom in 1979, she is said to have lost 9 kilos in just two weeks with the help of this diet.

Background: What you should know about the Egg Diet

The Egg Diet is one of the many crash diets available. Many people start these diets because they are promised to lose a lot of weight in a short amount of time.

Before you start the Egg Diet, it's worth familiarizing yourself with the most important background and facts about this diet.

How does the Egg Diet work?

The Egg Diet takes advantage of the low-carb principle. This means that in this mono diet, as few carbohydrates as possible are consumed, but many proteins are consumed, with eggs being the main ingredient. Meals are supplemented with salad, fruit, lean meat, fish, and vegetables. Additionally, it is important to drink plenty of fluids, preferably calorie-free beverages such as unsweetened tea or water.

Because very few carbohydrates are consumed in the egg diet, and therefore no sugar is available to the body as an energy source, it begins to produce so-called ketones.

Ketones are a type of substitute carbohydrate that ensures that certain organs can continue to be supplied.

To be able to produce ketones, the body must use its fat deposits, which leads to weight loss. In addition, the protein is said to help with satiety. The high protein content of this diet prevents muscle breakdown.

The Egg Diet works according to the low-carb principle and therefore contains very few carbohydrates.

What is allowed and what is not allowed on the egg diet?

On the egg diet, one consumes approximately 28 eggs per week, which is about 4 eggs per day. In addition to the eggs, one is allowed to eat fruits and vegetables, as well as lean meat and fish, some fats (including olive and coconut oil), some dairy products (such as low-fat yogurt), and herbs.

One should ensure that one drinks about 2 liters per day. These drinks should be calorie-free, such as water, unsweetened tea, or unsweetened coffee.

 Not allowed on the egg diet are sugar, carbohydrate-rich foods such as bread, pasta, rice, or potatoes, and butter and margarine.

It is also recommended to avoid alcohol. However, Margaret Thatcher herself is said to have drunk a glass of whiskey when there was meat for dinner.

Why are eggs good for weight loss?

Eggs are very good for weight loss. For every 100 grams, eggs contain only about 150 calories. In contrast, they also contain important amino acids and high-quality proteins.

Because eggs keep you full longer, they also protect you from cravings. This means that you consume fewer calories as a result.

In addition, eggs boost metabolism. Compared to the conversion of fats and carbohydrates, the body requires more energy to convert the dietary proteins found in eggs into proteins that the body can use. More energy means higher calorie burning.

In addition, eggs are easy to prepare and inexpensive.

How long should you follow the egg diet?

The recommended duration of the diet is Two weeks. It is not advisable to continue the diet for longer since one consumes very few calories per day. It is therefore only intended to help you lose a few kilos quickly.

Weight Loss
Eggs are a healthy all-rounder. Not only in connection with the egg diet, but they also contribute to a healthy diet.

If the diet is continued for more than two weeks, there may be deficiencies that can have negative effects on the body and health.

How many eggs should you eat per day/week?

The egg diet recommends eating about 28 eggs per week, which corresponds to 4 eggs per day. For a long time, there was a theory that eggs would have a negative effect on cholesterol levels. An average chicken egg (approximately 53 grams) contains about 200-230 milligrams of cholesterol. The German Society for Nutrition (DGE) recommends consuming about 300 milligrams of cholesterol per day. The DGE also advocates eating 2-3 eggs per week.

However, the nutritionist and diabetologist Dr. Matthias Riedl see things differently. In an interview with Fitbook, he stated that egg consumption is not important for cholesterol levels. He believes that egg consumption affects individual cholesterol levels differently, and therefore, a general risk cannot be assumed.

After the diet, it is important to maintain a healthy diet and an overall healthy lifestyle. It is also important to increase calorie intake.

The best option is to have your cholesterol levels checked by a doctor and see if there are certain risk factors.

 A quantity of 28 eggs per week is not healthy in the long run.

How healthy is the egg diet?

Previously, eggs were considered rather unhealthy and a risk to cholesterol levels in the body. However, this theory has since been disproven by several studies. Eggs are packed with vitamins, essential amino acids, and minerals, and naturally contain many proteins. In addition, eggs contain healthy unsaturated fatty acids, which can even protect against cardiovascular diseases. Nevertheless, it is strongly advised not to follow the egg diet for longer than two weeks.

During the diet, you only consume about 800 - 1,000 calories, which is significantly below the recommended daily amount. Additionally, our metabolism is slowed down by this way of eating: our body becomes accustomed to the energy deficit, which means that we have to further reduce our energy intake to avoid gaining weight again.

Such a large amount of eggs per week can also be a major challenge for digestion.

As one study already showed, eggs are generally helpful for weight loss. The egg diet itself is good for short-term weight loss if you want to lose a few kilos quickly. However, it usually leads to the yo-yo effect when you return to your old eating habits.

What are the side effects of the egg diet?

The egg diet can cause both positive and negative side effects. Positive side effects include rapid weight loss in a short amount of time. In addition, the high protein content can help preserve muscle mass and contribute to muscle building.

However, the egg diet is not entirely without health risks. The high intake of protein can negatively impact the kidneys and metabolism. Furthermore, the low fiber content can lead to digestive problems and bloating. The calorie deficit can also result in mood swings.

If the egg diet is continued for longer than the recommended two weeks, deficiencies can occur.

As previously mentioned, one of the side effects of this crash diet is that once you return to your normal eating habits, a yo-yo effect is not unlikely.

Can vegetarians also do the egg diet?

The egg diet is not suitable for vegans. Eggs are an animal product that is avoided in a vegan diet.

At first glance, the egg diet may also seem unsuitable for vegetarians, as there is a lot of meat and fish on the menu in addition to eggs. However, people following a vegetarian diet can simply omit these two products as needed. However, this creates an even greater calorie deficit.

Egg Diet: How the Protein Providers Help with Weight Loss
Eggs and vegetables are part of any healthy diet. Therefore, even vegetarians can benefit from the egg diet.

Eggs in a vegetarian diet also have their advantages, especially for those who want to lose weight.

Vegetarians as well as vegans can generally follow alternative diets that are similar to the egg diet. The egg diet is based on the low-carb principle, which vegans and vegetarians can also try with their means.

What are the differences in diets between men and women?

Not only in the egg diet but generally in diets, there are differences in the female and male bodies.

While women belong to the type of stress eater, men are more voracious.

Naturally, men have more muscle mass than women. They also burn more energy in a resting state than their female counterparts. The composition of fat and fat cells also looks different in men. Fat is initially deposited viscerally around the organs, which is why it is inconspicuous from the outside.

On the other hand, a woman's body is programmed to store as much fat as possible.
This allows the body to access these reserves during times such as pregnancy or breastfeeding. The fat deposits in women are visibly stored around the abdomen, hips, and thighs.

Due to a different metabolism, men can generally lose weight faster and also lose more weight than women. They can also usually maintain their new weight better. In women, the yo-yo effect often occurs. Especially shortly before their monthly cycle, women often experience cravings, which interrupt their diet plan.

In summary, this means:

Gender The behavior of the body
Man Men have a lot of muscle mass, burn more energy at rest, store fat viscerally and have a better metabolism
Woman Women's bodies are programmed to store as much fat as possible, and the fat deposits are visibly stored on the outside of the body. Women also tend to experience the yo-yo effect more often and may experience cravings during their menstrual cycle.

Is the egg diet good for bodybuilders?

The egg diet is also suitable for bodybuilders. Eggs are a very good source of protein and also contain valuable sulfur-containing amino acids, as well as vitamins and minerals.

An egg diet is very suitable for fat burning, which is why eggs are already part of a bodybuilder's normal diet. Eggs also promote muscle building.

In the field of bodybuilding, there is already a similar way of eating: the steak and eggs diet. In this diet, you eat a certain amount of steak and eggs twice a day. Once a week, there is also a cheat day where you can eat whatever you want. Even with this diet, you should make sure to only consume calorie-free drinks.

The Egg Diet: The Best Tips & Tricks for Maximum Success

To achieve maximum success with the Egg Diet, one can follow additional behavioral patterns.

In the following, we have listed some tips and tricks for the Egg Diet that can support you in a smooth process.

The best time of day to eat eggs

Eggs are generally good at any time of day. In the Egg Diet, eggs are integrated into each of the three main meals.

To continue incorporating eggs into your diet even after the Egg Diet or without it, we have summarized the benefits of this food for each time of day.

Time of day Advantages
Morning Eggs in the morning are particularly good for replenishing the body's energy stores. Additionally, having eggs for breakfast can help prevent mid-morning hunger pangs as they contain many unsaturated fatty acids that keep you feeling full for longer. If you don't feel like having boiled, scrambled, or fried eggs, you can easily incorporate your breakfast eggs into dishes like pancakes.
Noon For lunch, since eggs are easily digestible in moderation, they can be a wonderful addition to your meal and can help prevent afternoon energy slumps. Additionally, the energy and strength provided by the eggs can carry you through the afternoon
Evening Having eggs for dinner is a great alternative to carb-heavy meals like pasta. The protein in eggs can also boost nighttime fat burning during your resting phase. Furthermore, eggs can help you get a better and longer sleep as the protein stimulates the production of melatonin, which prepares you for sleep.


As can be seen, eggs have their advantages at any time of day.

In general, however, eggs are particularly effective after a workout. They provide muscles with important amino acids and contribute to muscle building without gaining weight.

Did you know that the egg yolk contains more protein than the egg white?

The egg yolk of a chicken egg consists of about 50% water, 30% fat, and 15% protein. The egg white, on the other hand, is already made up of 90% water, meaning that only 10% is protein. However, since an egg contains more egg white than yolk, the protein values are ultimately balanced out.

 Preparation methods for eggs and their pros/cons

Eggs can be incorporated into many different dishes, but they can also be prepared in their original form. Below, we have summarized the three most common methods and their advantages and disadvantages.

Boiled egg

In the case of a boiled egg, the preparation is crucial for digestibility. Soft-boiled eggs are more easily digested than hard-boiled eggs. The reason for this is that hard-boiled eggs create a firm structure in both the egg white and yolk due to the heat.

Here are the most common cooking times for eggs:

  • 4 minutes: The egg white is coagulated, and the yolk is still quite runny.
  • 5 minutes: The egg white is firm, and the yolk still has a soft center.
  • 7 minutes: The egg white is firm, and the yolk is firm but still creamy in the middle.
  • 10 minutes: The yolk and egg white are hard and sliceable.

If an egg is boiled for more than 10 minutes, iron is released in the yolk, which combines with the hydrogen sulfide present in the egg white to form iron sulfide. The blue-green-colored egg is not harmful, but it is also not appetizing.

  • High vitamin A content
  • Low in calories
  • Can be prepared according to personal preference
  • Overcooking can release iron
  • Low vitamin E content

The vitamin A content in a boiled egg is relatively high at 275 micrograms per 100 grams. However, the vitamin E content is lower.

With about 140 calories, a boiled egg is best for diet purposes and keeps you full for a long time.

Scrambled eggs

In contrast to a boiled egg, the vitamin A content of scrambled eggs may be slightly lower at about 229 micrograms per 100 grams. However, its vitamin E content is significantly higher than that of a boiled egg.

  • High vitamin E content
  • Low in calories
  • Keeps you full for a long time
  • Low vitamin A content
  • Often served with bacon, making it unhealthy.

A scrambled egg has an average of about 150 calories. It is still very healthy and serves as a good alternative to carbohydrate-rich meals.

A scrambled egg also keeps you full for a long time. However, this is often because it is often served with bacon. A healthier alternative would be a mushroom scramble. In this case, mushrooms are used instead of bacon.

Fried Egg

A fried egg also has fewer calories than a wheat bun, with an average of about 170 calories per 100 grams. However, the increase in calories is usually because the egg is fried in sunflower oil, other cooking oils, or butter.

A fried egg also has a higher vitamin E content than a boiled egg. However, the reason for this is also the oil in which it is fried. The vitamin A content of a fried egg is slightly lower than that of a boiled egg, at about 260 micrograms per 100 grams.

  • Comparatively low calorie
  • High in vitamin E
  • Can be cooked in water as an alternative to save calories
  • Alternative preparation methods
  • Can be cooked in water as an alternative to save calories
  • Alternative preparation methods

Alternatively, you can also fry your fried egg in water, which quickly saves a few calories.

If you don't have a frying pan available, you can easily prepare a fried egg in the oven, for example in a muffin tin, or the microwave.

Egg diet in combination with sports

As with any other diet or even a normal, healthy diet, exercise contributes to maximum success and weight loss. Because in general, whoever wants to burn more calories must also move a lot.

Due to the high protein intake from eggs, muscle loss is prevented during the egg diet.

During the diet, it makes sense to perform short but intensive training sessions. For example, strength training is beneficial for continuing to build muscle mass. However, so-called interval training can also be tried as an alternative.

However, it is generally known that nutrition has more impact on the body than exercise. So, a healthy diet is primarily important. Daily exercise, however, contributes wonderfully to weight loss.

Healthy recipes with eggs

During the egg diet, 1-2 eggs, a grapefruit, and either black coffee or tea are consumed every morning.

The other meals during the day can look like this, for example:

Lunch: 2 eggs, a grapefruit

Dinner: 2 eggs, grapefruit, salad, 1 piece of toast, coffee

To continue preparing healthy meals after the diet, there are now many healthy recipes containing eggs available on the internet and in numerous cookbooks.

Eggs can be used as the main ingredient of a dish, such as in an omelet, egg casserole, frittata, poached eggs, or egg salad.

Eggs can also be added as a healthy side ingredient to a dish. For example, egg muffins can be easily prepared, which also follow the low-carb principle and are popular with children. Additionally, eggs can be added to healthy pancakes.

When cooking with eggs for a healthy meal, it is important to ensure that the other ingredients are not completely unhealthy.


While reading this article, you probably noticed how many positive qualities eggs have. With their high protein content, vitamins, unsaturated fatty acids, and minerals, they are a true all-rounder. Especially when you incorporate them into healthy meals multiple times a week and engage in regular exercise, eggs can make a significant contribution to weight loss.

The egg diet is generally safe for health as long as you do not exceed the recommended amount of two weeks. Otherwise, nutrient deficiencies can quickly occur. However, since the egg diet is one of many crash diets available, it is only suitable for losing a few pounds in the short term.

Once you return to your normal eating habits, the yo-yo effect can occur. Therefore, it is more sensible to completely overhaul your diet and incorporate eggs as one of many nutritious ingredients and products to lose weight and live a healthy lifestyle in the long term.

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