egg diet

The egg diet is a nutritional plan in which eggs serve as the main (but not the only! ) ingredient. Typically, this diet involves high amounts of protein foods and low carbohydrate foods, which stimulate the body to break down fat for energy. The popularity of this diet is due to its effectiveness and accessibility, as well as the absence of serious negative health consequences.Egg diet for weight lossThis meal plan has a variety of options. Some are created by nutritionists and are balanced and designed for the long term, such as Osama Hamdiy's 4-week egg diet, others are limited to a few days and include a minimal amount of produce.

General rules

Like other diets, the egg diet follows some rules:
  • Consult a doctor and undergo a physical examination, otherwise the results may be a sign of hidden diseases such as kidney stones.
  • Set realistic goals for yourself.
  • People who are losing weight cannot do without physical activity - it can speed up the weight loss process, distract you from food, and lift your mood.
  • Limit the amount of salt, it will bind water so the plumb line won't be as impressive.
  • Drink plenty of water and take vitamin supplements.
  • It is believed that to maintain a beautiful figure, you need to eat dinner 4 hours before going to bed, but not all experts agree with this. However, if you can't sleep because you're hungry, drink kefir or eat vegetable snacks, as sleep deprivation can lead to overeating - a proven fact.
  • Try poaching eggs in the morning - this will ensure you feel full until at least lunch.
  • The fastest way to lose weight is the egg white diet. However, a carbohydrate-free diet is a direct route to ketoacidosis, since lipolysis forms acetone in the body and irritates the mucous membranes of the gastrointestinal and genitourinary systems. Don't give up on healthy carbs; get them from fruits and whole grains.

Egg orange diet

This diet is extreme and lasts no more than five days. You can get the minimum protein you need from eggs and fiber and vitamin C from fruits. Drinking kefir at night can eliminate hunger, help you sleep, and partially replenish your calcium supply.This egg diet has a simple menu:
  • Variation 1 - one boiled egg and two oranges in the morning, two eggs and one orange for lunch, one orange and a glass of low-fat yogurt or kefir in the evening.
  • Variation 2 - Take six oranges and eat the same number of eggs, one every hour.

Osama Hamdi diet

Endocrinologist Osama Hamdiy proposes a diet that reduces weight through normal biochemical reactions of the body and does not rely on calorie content. This 4-week egg diet is also known as Maggi, named after the famous Margaret Thatcher. Characteristics of egg dietGeneral instructions:
  • If portion weight is not specified exactly, eat until full;
  • Such a 4-week egg diet does not involve personal adjustments - replacing similar dishes or eliminating disliked foods;
  • After interrupting your diet, you need to start over;
  • The first 7 days can be repeated and then continue with the fourth week plan;
  • If you're very hungry, eat carrots, cucumbers, or tomatoes (one or the other) a few hours after your last meal;
  • Cook vegetables without oil;
  • Tea and coffee are acceptable if you do not have high blood pressure;
  • "Fast" carbohydrates (sugar, sweet fruits, and potatoes) should be avoided, but the author allows the use of artificial sweeteners;
  • Alcohol is prohibited.
This protein egg diet plan, designed for 4 weeks, is shown in the table.

on Monday

the first week the second week The third week the fourth week
Daily breakfast Grapefruit/orange and 1-2 hard boiled eggs Any product allowed on the day, no quantity limit Distribute prescribed daily food throughout the day, including breakfast
dinner an unsweetened fruit 2 boiled eggs, green salad a fruit Boiled/roasted or chicken - 250 g; 3 tomatoes; 4 cucumbers; a piece of rye toast; one orange/grapefruit; tuna - 1 can of standard canned food, no fat or boiled - 160-180 g
dinner Lean BBQ 2 boiled eggs, 1 orange/grapefruit


the first week the second week The third week the fourth week
dinner Chicken (boiled/stewed, peeled), tomatoes, one orange/grapefruit Grilled meat, vegetable salad Cook vegetables and vegetables Boiled/roasted – 200 g; 3 tomatoes; 4 cucumbers; one slice of rye toast; one orange/one grapefruit/one apple
dinner 2 hard-boiled eggs, 1 rye toast, 1 orange/grapefruit, green salad 2 boiled eggs, 1 orange/grapefruit


the first week the second week The third week the fourth week
dinner Low-fat white cheese (cottage cheese), a portion of whole wheat toast, tomatoes Barbecue, cucumber Fruit, boiled vegetables and herbs 1 tablespoon low-fat cheese/cottage; 2 tomatoes; 2 cucumbers; one meal - boiled vegetables; one piece of rye toast; one orange/grapefruit; one can of standard canned food, no fat or boiled -160-180 g
dinner Oil-free barbecue 2 boiled eggs, boiled vegetables


the first week the second week The third week the fourth week
dinner a fruit 2 hard-boiled eggs, low-fat white cheese, boiled vegetables Fish and seafood, vegetables Boiled/grilled chicken – 250 g; 3 tomatoes; 4 cucumbers; one piece of rye toast; one orange/one grapefruit/one apple
dinner Grilled meat, vegetable salad 2 boiled eggs, tomatoes, boiled vegetables


the first week the second week The third week the fourth week
dinner 2 boiled eggs, boiled vegetables Fish/shrimp (boiled, stewed) Rotisserie or kritsa, boiled vegetables Boiled/grilled chicken – 250 g; 3 tomatoes; 4 cucumbers; 2 boiled eggs; 1 orange/grapefruit/lettuce
dinner Fish (boiled or stewed), salad greens, an orange/grapefruit 2 boiled eggs, boiled vegetables


the first week the second week The third week the fourth week
dinner a fruit Grilled meat, tomatoes, an orange/grapefruit a fruit Poached chicken breasts - 2 pieces; 2 tablespoons low-fat cheese/cotton cheese; 2 tomatoes; 2 cucumbers; a slice of rye toast; an orange/grapefruit; a serving of yogurt
dinner Grilled meat, vegetable salad a fruit


the first week the second week The third week the fourth week
dinner Chicken, boiled vegetables, tomatoes, an orange/grapefruit Chicken, boiled vegetables, tomatoes, an orange/grapefruit a fruit Tuna - 1 can of standard canned food, no fat or boiled - 160-180 g; 1 spoon of low-fat cheese/cotton cheese; 1 slice of rye toast; 2 tomatoes; 1 meal - boiled vegetables; 1 orange/grapefruit
dinner boiled vegetables Chicken, tomatoes, an orange/grapefruit

Egg weight loss menu

Egg diet menuThe egg diet menu varies depending on the duration.

3 days

The daily diet is mainly based on eggs, citrus fruits, vegetables and meat:
  • Morning – orange/grapefruit and two eggs;
  • Lunch - one fresh or boiled vegetable, 2 eggs;
  • In the evening - one portion of lean meat or chicken (boiled, stewed), one portion of vegetables, one orange/grapefruit.
A serving is defined as a volume that fits a handful (of vegetables) or a piece of meat the size and thickness of your palm.

5 days

A 5-day low-carb egg diet generally involves the same foods. All three meals include protein (eggs, fish, meat) and fiber (vegetables, fruits).A sample menu is shown in the table:
sky breakfast dinner dinner
1 Two eggs (boiled or scrambled), orange/grapefruit, herbal or green tea Boiled chicken breast - 150 g, vegetables, orange/grapefruit Two eggs, fresh vegetables (except potatoes)
2 Boiled fish - 200 g, vegetables, apples
3 Lean beef (boiled/roasted) – 150 g, fresh vegetable salad
4 Boiled shrimp - 200 g, cabbage and herb salad, grapefruit
5 Roast turkey - 150 g, fresh vegetables, apples
Meals can be supplemented with kefir - up to two cups per day.

7 days

A one-week low-carb egg diet can be a continuation of the previous one; the daily menu includes:
  • 3 to 4 eggs;
  • Fat-free meat or skinless poultry - up to 200 g;
  • Fruit - orange/grapefruit/apple;
  • Vegetables – cabbage, carrots, cucumbers, tomatoes and greens;
  • Low-fat kefir - up to 2 cups or cottage cheese - 100 g;
  • Water and green tea - 2 liters.
A slightly balanced 7-day egg diet includes more carbohydrates, such as extra fruit or whole-wheat bread. There is no limit to the amount of vegetables, but generally no more than five servings per day. You can spice it up with lemon juice, vanilla or even red pepper - which, according to scientists, can stimulate your metabolism.The 7-day egg diet can be based on the menu for the first week of the Osama Hamdiy meal plan.fruits in egg diet

2 weeks

The two-week egg diet is long-term and should contain not only protein and fiber but also the minimum required fats and carbohydrates.
the first week the second week
Daily breakfast Grapefruit or orange, 2 boiled eggs, tea with a small spoonful of honey
on Monday dinner Tuna - 200 g, salad greens (except potatoes), a slice of whole wheat bread Beef broth - 200 g, brown rice - 50 g, tomatoes (tomato paste)
dinner Eggs, 1 cup low-fat kefir, 1-2 tomatoes or cucumbers Omelet with 1 yolk and 2-3 whites, stewed vegetables
Tuesday dinner Chicken stock - 200g chicken breast, 1 small potato, 1 carrot and green pepper Boiled chicken breast - 250 g, cabbage and herb salad, a slice of rye bread
dinner Omelet consisting of 1 egg yolk, 2-3 egg whites, skim milk, tomatoes 2 eggs, 1 cup kefir
Wednesday dinner Lean beef - 250 g, buckwheat porridge with water - 100 g, green vegetables Salmon soup - 200 g, vegetables - potatoes, peppers, carrots
dinner Low-fat cottage cheese or cottage cheese - 100 g, eggs Omelette, green beans
Thursday dinner Fat fish soup - 200 g, vegetables - 1 small potato, carrot Roast beef - 250 g, buckwheat porridge - 100 g, fresh cabbage and cucumber salad
dinner Omelet, cup of kefir Low-fat fruit cheese - 150 g
Friday dinner Boiled beef - 200g, steamed broccoli, 2 slices of wholemeal bread 1 baked potato, low-fat cheese, tomato salad
dinner 2 eggs, low-fat cottage cheese and fruit - 150 g. Fish - 250 g, vegetable casserole plus 1 egg
Saturday dinner Steamed chicken steak - 250g, fresh vegetable salad, green beans Chicken breast soup - 200 g, cabbage and carrots, 2 slices of whole wheat bread
dinner Low-fat cottage cheese - 100 g, 3-4 walnuts 2 eggs, low-fat cheese - 100 g, vegetables
Sunday dinner Roast beef - 250 g, brown rice - 100 g, tomato and bell pepper salad Beef stew - 250 g, vegetables, rye bread slices
dinner eggs, stew Low-fat cottage cheese - 100 g, 3-4 walnuts
This egg diet is very effective, and to make it easier to tolerate, treat yourself to a nutrient-dense smoothie - soy milk, mixed berries, flaxseeds. Egg Diet Smoothie

4 weeks

The 4-week egg diet menu is unique in that it gradually shifts from protein to low carb. Physical activity should begin in the second week as the body burns fat on its own due to ketosis during the first week.
the first week the second week The third week the fourth week
breakfast Drink 300 ml of cold water and eat 2 boiled eggs after 10-15 minutes Drink 300ml of cold water and eat 2 eggs and an orange/grapefruit 15 minutes later. Eat 30 grams of nuts - walnuts or almonds once every 3 days
dinner 150 g lean chicken or beef, fresh vegetables To the menu for the first week, add 2 slices of whole wheat bread or boiled cereal side dish (buckwheat, brown rice), -100 gDress a green salad with a healthy dressing of lemon juice, herbs, 2-3 tablespoons of plain yogurt, and a quarter of chopped avocado
Afternoon tea snacks 1 cup kefir, 100 g low-fat cottage cheese or cottage cheese You can add a handful of berries, flax seeds or muesli to kefir or cottage cheese and eat an apple after the cheese.
dinner Boiled eggs, 200g grilled or boiled fish, vegetables The menu is the same for dinner and you can have a glass of kefir in the evening

quit dieting

About 90% of people who lose weight on a carb-free eating plan regain the weight they lost within a year. Often, the most difficult part of a diet is after stopping the diet, as most people relax, lose motivation, and go back to their old habits.The key to long-term weight control is lifestyle changes that include smart diet and physical activity on a regular basis rather than occasionally.Quit the diet:
  1. The day before the end of the diet, calculate how many calories you need to maintain your weight, taking into account all load and weight changes.
  2. Use the math to create a meal plan of healthy, nutritious foods to help you maintain your weight.
  3. Use the 3-4 weeks after the diet to gradually adjust your caloric intake and portion sizes to fit your "ideal" plan.

The advantages and disadvantages of

Egg-based diets have three main advantages: balance (except for mono diets), reduced hunger, and the ability to preserve muscle mass. The fourth advantage is that eggs are considered a safe food in terms of heavy metal and chemical contamination, unlike fish or milk. Advantages and Disadvantages of the Egg DietEggs are a source of valuable nutrients such as vitamins D, E, K and B, choline, selenium, phosphorus, zinc, carotenoids (lutein and zeaxanthin). The protein in the product accounts for 12. 6%, and fat and carbohydrate only account for 0. 3% and 0. 7% respectively. In addition, eggs are cheap, easy to obtain, and loved by most people.They were previously thought to raise cholesterol levels, but most studies now suggest the increase is less than 10 percent. On the other hand, some scientists point to a link between egg consumption and coronary heart disease, so there is still the possibility of potential risk, especially for those who already have cardiovascular disease.Osama Hamdiy's low-carb egg diet has one significant drawback - a precise plan is followed, but in most cases the portion size is not limited. The disadvantage of other suggested diets is the need to count calories, which sometimes takes a lot of time and effort.


The egg diet is effective, but specific results depend on the following factors:
  • initial weight;
  • Strictly comply with regulations;
  • Perform physical and general activities;
  • Age and basal metabolic rate.
You can lose weight if your starting weight is higher and all conditions are met:
  • Gained 20kg in four weeks on the Osama Hamdiy diet;
  • 2-5 kg of egg oranges;
  • The rest average up to one kilogram per day.


Eggs are considered a strong allergen, so the main contraindications to the diet listed are related to the possible risk of allergy of the body to this product.Additionally, for health reasons, any protein diet (including an egg diet) has a number of limitations:
  • Pregnancy and breastfeeding;
  • kidney disease (especially stone formation) and liver disease;
  • Gastrointestinal disorders, especially those related to increased stomach acid;
  • Increased blood cholesterol.
Eggs are surrounded by a range of opposing opinions regarding the relationship between their pros and cons. Some health experts don't consider them a health food, but others recommend eating a few slices a day for protein, vitamins and minerals. Regardless, they are popular among those who want to lose weight due to their availability, practicality, and ability to effectively reduce hunger.