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General Practice 2023

Egg diet: how to do it (with 3-day cardápio)

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Egg diet: how to do it (with 3-day cardápio)
Egg diet: how to do it (with 3-day cardápio)

The egg diet is based on consuming eggs in every main meal of the day, which increases the amount of protein in the diet, a nutrient that helps to decrease hunger before meals, reducing the amount of intake of food and promoting weight loss.

In addition, during the egg diet it is also recommended to maintain a low carb diet, reducing the intake of foods rich in carbohydrates, such as some fruits and tubers, such as potatoes, cassava and sweet potatoes, reducing the calories in the diet and promoting weight loss. Understand how the low carb diet works.

According to creator, author Arielle Chandler, the egg diet can help you lose weight up to 5.5 kg per week. However, there is no scientific proof of the effects of this diet on weight loss, in addition to being a very restricted diet in calories and nutrients. Therefore, before going on a diet to lose weight, it is advisable to go through a consultation with a nutritionist to assess nutritional needs, drawing up an individualized food plan.


How to make the egg diet

There are some versions of the egg diet, but in general this diet lasts for 2 weeks, where it is advised to eat 2 eggs for breakfast, along with a portion of low-carb vegetables, such as tomato and spinach, and a serving of low-carb fruit, such as strawberries and pears. See other low carb foods to include in the egg diet.

In addition, it is also recommended to eat 1 boiled egg before lunch and dinner, because the protein and fat present in the egg help control hunger, reducing the volume of meals. Learn about other benefits of the egg.

Eggs should preferably be cooked cooked, because they contain fewer calories, but they can also be made in the form of an omelet or scrambled, with a drizzle of olive oil, butter, or coconut oil, which are sources of he althy fats.

Understand better with nutritionist Tatiana Zanin how to make an egg diet:

Allowed foods

During the diet, allowed foods are eggs, lean proteins, low-carb fruits and vegetables, as explained below:

  • Eggs,including white and yolk;
  • Lean protein,such as fish, skinless chicken and lean beef, such as muscle, duckling and rump;
  • Low-carb vegetables such as spinach, onions, garlic, tomatoes, arugula, zucchini, eggplant, peppers, broccoli, and kale;
  • Low carb fruits, such as kiwi, pear, apple, coconut, avocado and lemon;
  • Fats, in small amounts,such as olive oil, avocado oil, coconut oil, butter, nuts and chestnuts;
  • Herbs and spices,such as pepper, parsley, coriander, rosemary, turmeric and oregano;
  • Low-fat dairy,such as low-fat milk, low-fat yogurt, and white cheeses.

No-calorie beverages such as water, teas and coffee without sugar are also allowed during the diet.

Although it is not part of the diet, physical exercises such as weight training, running, walking or dancing can also be recommended, because they help with weight loss. Discover other exercises that help you lose weight.

Foods to avoid

During this diet, it is recommended to avoid foods rich in carbohydrates, sugar and fats, such as:

  • Some cereals,such as white bread, white rice, white pasta and couscous;
  • High-carb fruits,such as dried fruits such as raisins, prunes and dried apricots, grapes, bananas and mangoes;
  • Sweets,such as sugar, soft drinks, juice boxes, ice cream, cakes and cookies;
  • Industrialized foods,such as bacon, ham, bologna, salami, hamburger, sausage, pizza, french fries, snacks and sausage;
  • Pulses,such as lentils, beans, soybeans and chickpeas;
  • Beverages rich in calories,such as beer, sparkling wine, wine and cacha├ža.

It is also recommended to avoid tubers, such as cassava, potatoes, sweet potatoes, yams and yams, because these foods are high in carbohydrates, increasing the calories in the diet.

Egg Diet Menu

The following table provides an example of a 3-day egg diet menu:


Day 1

Day 2

Day 3


2 hard-boiled eggs + 1 cup of unsweetened coffee + 6 strawberries 2 scrambled eggs +1 cup unsweetened green tea + 1 orange 1 2-egg omelet with spinach, mushrooms and cheese + 1 cup unsweetened coffee + + 1 apple

Morning snack

1 low-fat plain yogurt with 1 tablespoon of chia seeds 1 pear + 3 walnuts 1 glass of smoothie prepared with 150 ml almond milk, 4 strawberries and 1 tablespoon of rolled oats

Lunch / Dinner

1 boiled egg + 1 grilled chicken fillet with tomato sauce, homemade + 2 tbsp of brown rice soup + 1 dessert plate of lettuce, cucumber, arugula and tomato salad, seasoned with vinegar and 1 tbsp dessert of olive oil + 1 tangerine 1 boiled egg + 1 roasted fish fillet + 2 tablespoons of cooked quinoa soup + 1 dessert plate of boiled broccoli, carrots and chayote, seasoned with 1 tablespoon of olive oil + 1 kiwi 1 boiled egg + 1 medium roasted eggplant, stuffed with 150g of tofu + 1 dessert plate of salad with lettuce, tomato, onion and carrot, seasoned with 1 dessert spoon of olive oil and vinegar + 1 guava

Afternoon snack

1 cooked apple with cinnamon and 1 tbsp of rolled oats 1 low-fat plain yogurt with 1 tbsp flaxseed powder and 1 tbsp peanut soup Porridge made with 1 tablespoon of oat bran, 200 ml of skimmed milk, or vegetable drink, and 1 pinch of cinnamon powder

This is just a model of the egg diet, which may vary according to one's he alth status, physical activity level and weight. As it is a very restricted diet, this diet should be followed for up to 2 weeks and, preferably, with the help of a nutritionist to adapt the diet to individual needs.

Care after diet

After the diet, it is important to maintain a balanced diet, prioritizing the consumption of he althy and fresh foods, such as fruits, vegetables, legumes, whole grains, lean proteins and dairy products. Here's how to eat a he althy diet.

To maintain the weight achieved, it is also essential to practice physical activities regularly, such as walking, running, fighting or dancing, for 30 to 60 minutes, at least 3 times a week.

Who can't do it

Due to the low amount of carbohydrates, some people may feel tired, dizzy and ill during this diet.

The egg diet is not recommended for people with a genetic predisposition to high cholesterol, familial hypercholesterolemia, for people with kidney disease, and for people with an egg allergy or intolerance.

This diet is also not suitable for pregnant or breastfeeding women, as well as for children and adolescents, and people with changes in eating behavior, such as compulsion, anorexia or bulimia.

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