egg diet

The egg diet is a nutritional plan that includes eggs as the main (but not the only! ) ingredient. Typically, this diet includes lots of protein-rich foods and low-carbohydrate foods, stimulating the body to break down fat for energy. The popularity of the diet is due to its effectiveness and accessibility, as well as the lack of serious negative health consequences.

Egg diet for weight loss

There are several options for this meal plan. Some are created by nutritionists, balanced and designed for the long term, such as Osama Hamdiy's 4-week egg diet, others are limited to a few days and includeMinimum amount of product.

General rules

Like all others, the egg diet implies a number of rules:

  • Consult your doctor and have a physical examination, otherwise the results may indicate underlying diseases such as kidney stones.
  • Set realistic goals for yourself.
  • A person who is losing weight cannot do without physical activity - it accelerates the process of losing weight, distracts you from food and raises mood.
  • Limit salt, it binds to water so the plumb line will not be impressed.
  • Drink lots of filtered water and take vitamin supplements.
  • It is believed that to stay in good shape, you need to eat dinner 4 hours before going to bed, but not all experts agree with this. However, if you cannot sleep due to hunger, drink kefir or snack on vegetables, because lack of sleep entails overeating - this is a proven fact.
  • Try to cook eggs in the morning - this will ensure satiety at least until lunch.
  • The fastest weight loss method is the egg white diet. However, a carbohydrate-free diet is a direct path to ketoacidosis, when due to the breakdown of fats, acetone is formed in the body and irritates the mucous membranes of the digestive tract and genitourinary system. . Don't cut out healthy carbohydrates; Get them from fruits and whole grains.

Orange egg diet

The diet is very harsh and lasts no more than five days. You get the minimum amount of protein you need from eggs, and fiber and vitamin C from fruit. Drinking kefir in the evening will quell hunger and help you sleep well, and will also replenish some of your calcium supply.

This egg diet has a simple menu:

  • Variation 1 - one boiled egg and 2 oranges in the morning, 2 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 Hamdiy Diet

Endocrinologist Osama Hamdiy recommends a diet that helps lose weight due to the body's normal biochemical reactions and does not depend on calorie content. This 4-week egg diet is also known as Maggi, named after the famous Margaret Thatcher.

Characteristics of the egg diet

General guidance:

  • If portion weight is not specified accurately, eat until full;
  • Such an egg diet for 4 weeks does not involve personal modifications - replacement with similar dishes or elimination of unloved foods;
  • After taking a break from the diet, you need to start it again;
  • The first seven days can be repeated and then move on to the fourth week plan;
  • If you are extremely hungry, eat carrots, cucumbers or tomatoes (one or the other) a few hours after your previous 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.

The plan for such an egg protein diet, designed for 4 weeks, is presented in the table.


First week The second week Third week The fourth week
Daily breakfast Grapefruit/orange and 1-2 boiled eggs Any product is allowed on this day without quantity limit Daily prescribed food is distributed throughout the day, including breakfast
Dinner A sugar-free fruit 2 boiled eggs, green salad A type of fruit Boiled/grilled meat or chicken - 250 g; 3 tomatoes; 4 cucumbers; a rye toast; one orange/grapefruit; tuna - a standard can of canned fat-free or boiled food - 160-180 grams
Dinner Lean grilled meat 2 boiled eggs, one orange/grapefruit


First week The second week Third week The fourth week
Dinner Chicken (boiled/stewed, skin removed), tomato, one orange/grapefruit Grilled meat, green salad Boiled vegetables and greens Boiled/grilled meat – 200 g; 3 tomatoes; 4 cucumbers; a rye toast; an orange/grapefruit/apple
Dinner 2 boiled eggs, one rye bread, one orange/grapefruit, green salad 2 boiled eggs, one orange/grapefruit


First week The second week Third week The fourth week
Dinner Low-fat white cheese (fresh cheese), a toast, tomato Grilled meat, cucumber Fruits, boiled vegetables and herbs 1 tablespoon cottage cheese/low-fat cottage cheese; 2 tomatoes; 2 cucumbers; one meal - boiled vegetables; a rye toast; one orange/grapefruit; tuna - a standard can of canned fat-free or boiled food - 160-180 grams
Dinner Grilled meat is not fatty 2 boiled eggs, boiled vegetables


First week The second week Third week The fourth week
Dinner A type of fruit 2 boiled eggs, low-fat white cheese, boiled vegetables Fish and seafood, green vegetables Boiled/grilled chicken – 250 g; 3 tomatoes; 4 cucumbers; a rye toast; an orange/grapefruit/apple
Dinner Grilled meat, green salad 2 boiled eggs, tomatoes, boiled vegetables


First week The second week Third week The fourth week
Dinner 2 boiled eggs, boiled vegetables Fish/shrimp (boiled, stewed) Grilled meat or kritsa, boiled vegetables Boiled/grilled chicken – 250 g; 3 tomatoes; 4 cucumbers; 2 boiled eggs; an orange/grapefruit/lettuce
Dinner Fish (boiled or stewed), green salad, one orange/grapefruit 2 boiled eggs, boiled vegetables


First week The second week Third week The fourth week
Dinner A type of fruit Grilled meat, tomato, one orange/grapefruit A type of fruit Boiled chicken breast - 2 pieces; 2 tablespoons cottage cheese/low-fat cottage cheese; 2 tomatoes; 2 cucumbers; a rye toast; one orange/grapefruit; a yogurt
Dinner Grilled meat, green salad A type of fruit


First week The second week Third week The fourth week
Dinner Chicken, boiled vegetables, tomatoes, one orange/grapefruit Chicken, boiled vegetables, tomatoes, one orange/grapefruit A type of fruit Tuna - a standard can of canned fat-free or boiled food - 160-180 grams; 1 tablespoon cottage cheese/low-fat cottage cheese; a rye toast; 2 tomatoes; one meal - boiled vegetables; one orange/grapefruit
Dinner Boiled vegetables Chicken, tomato, one orange/grapefruit

Egg diet menu

egg menu

The egg menu changes depending on the time.

In 3 days

Daily diet based on eggs, citrus fruits, vegetables and meat:

  • morning - orange/grapefruit and two eggs;
  • lunch - a portion of fresh or boiled vegetables, 2 eggs;
  • evening - a portion of lean meat or chicken (boiled, stewed), a portion of vegetables, an orange/grapefruit.

A serving is defined as a handful (of vegetables) or a piece of meat about the size and thickness of the palm of your hand.

In 5 days

The 5-day low-carb egg diet typically includes the same foods. Each of the three meals includes protein (eggs, fish, meat) and fiber (vegetables, fruits).

An example menu is shown in the table:

Day Breakfast Dinner Dinner
first Two eggs (boiled or scrambled), orange/grapefruit, herbal tea or green tea Boiled chicken breast - 150 g, green vegetables, orange/grapefruit Two eggs, fresh vegetables (except potatoes)
2 Boiled fish - 200 g, green vegetables, apple
3 Lean beef (boiled/grilled) – 150 g, fresh vegetable salad
4 Boiled shrimp - 200 g, cabbage and herbs salad, grapefruit
5 Roast turkey - 150 g, fresh vegetables, apple

Meals can be supplemented with kefir - up to two glasses per day.

In 7 days

The one-week low-carb egg diet can be a continuation of the previous diet; Daily menu includes:

  • from 3 to 4 eggs;
  • meat without fat or poultry without skin - 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 l.

A more balanced 7-day egg diet includes more carbohydrates, such as additional fruit or whole-grain bread. The amount of vegetables is not limited but the limit is no more than five servings per day. You can season them with lemon juice, herbs and even red pepper - according to scientists, it stimulates metabolism.

The 7-day egg diet can be based on the first week menu of Osama Hamdiy's meal plan.

fruit in the egg diet

in 2 weeks

The 2-week egg diet is long-lasting and should include not only protein and fiber but also the minimum amount of fat and carbohydrates required.

First week The second week
Daily breakfast grapefruit or orange, 2 boiled eggs, tea with a small spoon of honey
Monday Dinner Tuna - 200 g, vegetable salad (except potatoes), one slice of wholemeal bread Beef soup - 200 g, brown rice - 50 g and tomatoes (tomato paste)
Dinner Eggs, a glass of low-fat kefir, 1-2 tomatoes or cucumbers Omelet includes 1 yolk and 2-3 whites, stewed vegetables
Tuesday Dinner Chicken soup - 200 g chicken breast, 1 small potato, 1 carrot and bell pepper Boiled chicken breast - 250 g, cabbage and herb salad, a slice of rye bread
Dinner Omelet from 1 egg yolk, 2-3 egg whites, skim milk, tomatoes 2 eggs, a glass of kefir
Wednesday Dinner Lean beef - 250 g, buckwheat porridge with water - 100 g, green vegetables Salmon soup - 200 g, and vegetables - potatoes, peppers, carrots
Dinner Cheese or low-fat cottage cheese - 100 g, eggs Omelette, green beans
Thursday Dinner Fatty sea fish soup - 200 g and vegetables - 1 small potato, carrot Roast beef - 250 g, buckwheat porridge - 100 g, fresh cabbage and cucumber salad
Dinner Omelette, glass of kefir Low-fat cheese with fruit - 150 g
Friday Dinner Boiled beef - 200 g, steamed broccoli, 2 slices of whole grain bread 1 baked potato, low-fat cheese, tomato salad
Dinner 2 eggs, low-fat cheese with fruit - 150 g. Fish - 250 g, stewed vegetables with 1 egg
Saturday Dinner Steamed chicken - 250 g, fresh vegetable salad, green beans Chicken breast soup - 200 g, cabbage and carrots, 2 slices of wholemeal bread
Dinner Low-fat cheese - 100 g, 3-4 walnuts 2 eggs, low-fat cheese - 100 g, vegetables
Sunday Dinner Grilled beef - 250 g, brown rice - 100 g, tomato and bell pepper salad Beef stew - 250 g, greens, slices of rye bread
Dinner Eggs, stewed vegetables Low-fat cheese - 100 g, 3-4 walnuts

This egg diet for weight loss is very effective, and to make it easier to tolerate, you can treat yourself to a nutritious smoothie - soy milk, mixed berries, flax seeds.

smoothies on the egg diet

in 4 weeks

The special feature of the 4-week egg-eating menu is the gradual change from protein to low carbohydrates. Physical activity should start from the second week, because during the first week the body will burn fat on its own due to ketosis.

First week The second week Third week The fourth week
Breakfast Drink 300ml of cold water, then eat 2 boiled eggs after 10-15 minutes Drink 300ml of cold water, after 15 minutes eat 2 eggs and an orange/grapefruit. Every 3 days, eat 30 g of nuts - walnuts or almonds
Dinner 150g lean chicken or beef, fresh vegetables To the first week's menu, add 2 slices of wholemeal bread or a plate of cereals cooked in water (buckwheat, brown rice), -100 g

Season the vegetable salad with a healthy dressing of lemon juice, herbs, 2-3 tablespoons plain yogurt and a portion of chopped avocado

Afternoon snack A glass of kefir, 100 g of cottage cheese or low-fat cottage cheese You can add a few berries, flax seeds or muesli to kefir or cottage cheese, and eat an apple after the cheese.
Dinner Boiled eggs, 200 g grilled or boiled fish, green vegetables The menu for dinner is the same, you can drink a glass of kefir in the evening

Quit your diet

About 90% of people who lose weight on a no-carb diet regain the weight lost within a year. Usually, the hardest part of a diet comes after finishing the diet because most people relax, lose motivation, and fall back into old habits.

The key to long-term weight control is lifestyle changes that include smart eating and regular rather than sporadic physical activity.

Get out of the diet:

  1. The day before the end of the diet, calculate the calories required to maintain body weight, taking into account all loads and weight changes.
  2. Using calculations, develop a meal plan of healthy and nutritious foods to help you maintain your weight.
  3. Use the 3-4 week post-diet period to gradually adjust your calorie intake and portion sizes to your "ideal" plan.

Advantages and disadvantages

Diets based on chicken eggs have three main advantages - balance (except mono diets), reduced hunger and the ability to maintain 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.

Pros and cons of the egg diet

Eggs are a source of valuable nutrients such as vitamins D, E, K and group B, choline, selenium, phosphorus, zinc, carotenoids (lutein and zeaxanthin). Protein makes up 12. 6% of the product, fats and carbohydrates are only 0. 3% and 0. 7%, respectively. In addition, eggs are inexpensive, easy to find and loved by almost everyone.

They were previously thought to increase cholesterol levels, but most studies now show this increase is less than 10%. On the other hand, some scientists note a link between egg consumption and coronary heart disease so there is still a potential risk, especially for people who already have cardiovascular disease.

Osama Hamdiy's low-carbohydrate egg diet has a significant drawback - compliance with an exact plan, but the volume of servings in most cases is not limited. The disadvantage of other recommended diets is the need to calculate 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;
  • strict compliance;
  • the presence of sports and general activities;
  • age and basal metabolic rate.

If your initial weight is high and all conditions are met, you can lose:

  • up to 20 kg in four weeks on the Osama Hamdiy diet;
  • 2–5 kg for egg oranges;
  • an average of up to a kilogram per day for the rest.


Eggs are strong allergens, therefore the main contraindications of the listed diet are related to the risk of the body becoming hypersensitive to the product.

In addition, any protein diet, including the egg diet, has a number of limitations for health reasons:

  • pregnancy and lactation;
  • kidney disease (especially stone formation) and liver;
  • gastrointestinal disorders, especially those associated with increased stomach acid;
  • increased blood cholesterol.

Eggs are surrounded by a halo of conflicting opinions about the relationship between their benefits and harms. Some health experts do not consider them a health food, but others recommend eating a few pieces a day for protein, vitamins and minerals. In any case, they are very popular among people who want to lose weight due to their availability, usefulness and ability to effectively reduce hunger.