Skip to main content

Does the Egg Diet Work and Can You Lose Weight From It?

As the New Year rolls around, many of us begin thinking about goals for 2022. At the top of many people’s lists is getting in shape. If you struggle with resolutions, be sure to check out our guide on how to keep your New Year’s resolutions. Assuming you’re looking to get in better shape next year, and maybe lose a few pounds, you’re likely considering changing up your diet or nutrition plan. There are a lot of different diets out there. You might be interested in a Keto diet,Paleo diet, or the Whole30 diet, but another great diet is one focused on the incredible edible egg. While not as common as other diets, there are many benefits to working more eggs into your nutrition plan.

Egg Carton with six brown eggs.
Image used with permission by copyright holder

Benefits of the Egg Diet

  • Protein: One egg contains 6 grams of protein. Even better, the protein in eggs is easily absorbed by the body. Upwards of 90% of the protein in an egg is absorbed into your system.
  • Healthy Fats: There are about 5 grams of fat in one egg. Luckily, most of this is unsaturated fat.
  • Choline: Choline, found in eggs, is a chemical known to reduce inflammation and improve brain function.
  • Mood: You might feel a mood boost eating eggs. They contain tryptophan which increases serotonin.
  • Versatility: A perfectly poached egg is a thing of beauty and is delicious on its own. Eggs can also be worked into many dishes.

Who is the Egg Diet For?

While not for everyone, the egg diet does have some unique benefits. By focusing on eggs, but also eating other lean protein and vegetables, your diet is high in protein and low in carbs. If your body doesn’t like carbs or you’re trying to go keto, you can eliminate carbs entirely. This diet is perfect for those looking to maintain muscle and burn fat. The egg diet probably isn’t best for the long term, but it’s great for a short burst of fat loss, especially as we enter the new year, since a common New Year’s resolution is weight loss.

Below we’ve outlined what an average day of eating looks like when focusing on an egg-based diet.

Eggs for Breakfast

Poached Egg breakfast.
Image used with permission by copyright holder

This is an easy one. Many of us already consume eggs for breakfast. If you’re really trying to lose weight, focus on the egg white. One egg has 6 grams of protein, 5 grams of fat, and 0 carbs. Egg whites have 0 grams of fat, and 4 grams of pure protein. Though slightly boring, perhaps, an egg white omelet with spinach is the breakfast of champions if you’re looking to lose weight.

One pro tip is using a nonstick pan to make your egg whites. This allows for you to skip the oil or butter, which kind of defeats the low-fat quality of this meal. Start your day off with an egg-white omelet and some form of carbohydrates, such as toast or oatmeal, and you’re off to a great, lean start.

If you’re avoiding carbohydrates and leaning into a more fat-based diet, you’ll want to eat whole eggs. Two to three whole eggs offer fat and protein. Pair with another healthy fat, avocado, for a rich, satisfying breakfast. Or make a Greek omelet. Two whole eggs, spinach, feta cheese, and red onion with toast or oatmeal.

Eggs as Snacks

Hard Boiled Eggs on a plate.
Emmanuel Afolabi/Shutterstock

One of the easiest and healthiest protein-rich snacks is a hard-boiled egg. As mid-morning rolls around and you’ve burned through those breakfast calories we often find ourselves in the kitchen looking for a snack. Two hard-boiled eggs paired with a piece of fruit, carrots, or celery dipped in peanut butter is a great way to go. It’ll leave you feeling satisfied and happier with yourself than if you indulge in the holiday cookie platter.

Eggs for Lunch

bento box with eggs, rice, vegetables, rice and a chicken leg.
Image used with permission by copyright holder

As demonstrated in the picture above, it’s easy to work an egg (or two) into any meal. Pad Thai, rice and veggies, ramen, they’re all great with an egg added in. One or two eggs boost the protein of the meal, which helps you feel more satiated, as well.

Eggs for Dinner

Bowl fo Ramen with sliced eggs.
Image used with permission by copyright holder

Similar to lunch, the egg can make its way into dinner recipes as well. The above ramen looks great with a soft-boiled egg. This spiced rice dish is another great option. Of course, breakfast for dinner is another popular go-to option.

However you incorporate more eggs into your diet we hope your recipes are tasty, your dishes flavorful, and the egg makes a delicious addition. It really is such a versatile food and the possibilities are endless. Bon appetit!

Editors' Recommendations

Benjamin Buckingham
Former Digital Trends Contributor
Ben lives in Portland, Oregon where he works as a freelance writer and outdoor guide.
Experts reveal how to lose weight while you sleep
Losing weight can be impacted by your sleep
man sleeping on his side

We all know getting enough sleep and the quality of your sleep are critical to your overall mental and physical health. If losing weight to be healthier is one of your goals, how you sleep can be an important component. We asked experts from various fields to weigh in on what you can be doing to maximize weight loss while you slumber, and the results may surprise you. The bottom line? Getting good quality sleep will impact your body's ability to lose weight and to manage stress which can lead to weight gain.
How to maximize sleep for weight loss
Carlie Gasia, a Certified Sleep Science Coach at Sleepopolis, said there are a few factors to consider when thinking about weight loss. Some depend on the sleep itself and others depend on what you do with your waking hours.
Get enough sleep
"Aim to get at least 7-9 hours of sleep per night to support healthy weight management," she said. "Research has shown that people who get less sleep tend to weigh more and have higher body fat percentages." While the number of hours are important (and many of us struggle to get those precious hours), the quality of your sleep is equally as important.
Optimize sleep quality
Getting high quality sleep, said Gasia, is critical to burning fat. "Create a comfortable sleep environment by keeping your bedroom cool, dark, and quiet," she said. "Limit exposure to screens before bedtime and avoid caffeine and alcohol." This will help you fall into the REM sleep, a phase of sleep when your brain activity, breathing, heart rate, and blood pressure all increase, and it's also when you would "burn the most fat during sleep," added Rachel MacPherson, a Certified Personal Trainer and exercise nutrition specialist. Finally, "minimizing the amount of light around you," said Yelena Wheeler MPH, RDN and Registered Dietitian Nutritionist of MIDSS. This means darkening shades in the bedroom, limited TV, and no flashlights.
Sleep at the same time every day
"Having a sleeping pattern helps keep the body balanced," said Blanca Garcia, Registered Dietitian Nutritionist. "The body is a system; a balanced system also can affect the way you eat; good sleep keeps you on a cycle of good habits even with eating." It may sound silly but setting an alarm to remind you that you need to be in bed in 15 minutes can help regulate sleep patterns.

What you do during the day matters
Your activity levels and eating habits can play a role in how you can maximize weight loss at night. Here are a few tips and tricks to do just that.
Build muscle mass
"Building muscle through exercise can help you burn more calories throughout the day, even while you sleep," Gasia added. "Strength training exercises such as weight lifting, resistance band training, or bodyweight exercises can help build muscle mass and increase your basal metabolic rate." If you are new to weight lifting and want to lose weight, adding simple exercises to your cardio routine can feel manageable and you can work your way up to more weight and higher reps as you go.
Follow a healthy diet
Many people want to know "will I gain weight if I sleep after eating?" and the short answer is no. Eating a healthy, balanced diet supports overall weight loss and also impacts how to burn fat while sleeping, but it comes down to calories in and calories out in a 24 hour period. "Focus on whole foods such as fruits, vegetables, lean proteins, and whole grains," Gasia said. "Avoid processed and high-sugar foods that can disrupt hormones and promote weight gain." But, added MacPherson, skipping carbs at night is a myth when it comes to fat loss. "It's about overall calorie balance (in/out) and not about what happens at any particular time of day or night," she said.
Manage stress
Stress is a big sleep disrupter and can promote weight gain overall. Practice stress-management, said Gasia, like "meditation, deep breathing, or yoga to promote relaxation and reduce stress levels." Conversely, a lack of quality sleep "definitely increases stress levels that can affect weight loss goals," said Garcia. "Therefore sleeping well is a great way to complement a healthy lifestyle."

Read more
How much weight can you lose riding a bike?
Learn how many calories you can burn just from cycling
A man in helmet riding a bike on a road with railings with a view of a mountain and forest in the background.

You likely have fond memories of riding your bike as a kid, but what about now? Is your bike gathering dust in the garage? If you are wondering, "Is cycling good for weight loss?" then you will be happy to hear that it can be a great tool to utilize on your fitness journey! In general, there are numerous benefits to cycling, including free transportation and getting to spend time outdoors.

More of us are finding ourselves at home behind a computer screen more than ever before. The modern American adult spends up to 11 hours a day sitting, and if you work a desk job, it's very likely that you are hitting that number. In order to get exercise, most people hop into a car and head over to the gym or attempt to gain the self-motivation to work out at home. But imagine if getting from point A to point B provided us with the daily exercise required to meet our fitness goals.
Can you lose belly fat by cycling?

Read more
4 effective fat-burning workouts to help you lose weight
Lose weight with these fantastic workouts
man doing fat-burning workout.

Burning fat and gaining muscle is a common goal among men, and knowing which are the best workouts to lose weight can speed the process up! Dropping weight can lead to you both looking and feeling better, in addition to reducing your risk for various diseases that sometimes accompany excessive body fat.
When paired with a nutritious, calorie-controlled diet, exercise is a highly effective way to lose weight and burn fat. A workout burns calories and can also impact your metabolic rate. However, when it comes to fat burning workouts and weight loss, not all forms of exercise are created equal. Certain workouts and exercises will help you torch calories and shift your metabolism into a fat-burning mode more than others, so if you have big weight loss goals, keep reading for a list of the best fat burning exercises and workouts.

How does exercise burn fat?

Read more