You might also get bad breath or nausea.
Lastly, the egg diet is likely to backfire and ultimately cause weight gain instead of weight loss. Weight gain from repeated attempts at fad diets can lead to overweight or obesity.
Does the Egg Diet Work?
Some websites and videos claim that you can lose 20-25 pounds on the 14-day egg diet. Those are appealing numbers if you are trying to slim down. But those claims aren’t based on any scientific study or hard evidence, they are simply popularized internet claims.
So how much weight are you really likely to lose? If you were to follow the egg diet perfectly, you would probably shed a few pounds, potentially up to five pounds in a week and a few more the following week. But the weight you’d lose would be primarily water weight, not fat, and that’s an important drawback to keep in mind.
Water loss on the egg diet happens because of the shift in carbohydrate intake. When you reduce or eliminate carbohydrates, your body doesn’t need as much water to store the energy that carbohydrates provide. So your body sheds the water and you instantly notice a change in the numbers on the scale and the way that your clothes fit. Sounds great, right? But when you begin to eat carbohydrates again, the water comes back and your weight goes back to normal. Additionally, severe carbohydrate and calorie restriction may cause you to lose muscle mass, which can have a negative impact on your metabolism.
Lastly, the egg diet is too restrictive. While you might be able to white-knuckle your way through two weeks of eating just one food (or just a small number of foods) the hunger and discomfort you are likely to feel may be overwhelming. Many dieters end up bingeing on junk food or just quitting the diet completely. Since you don’t learn any healthy eating habits on this program (like portion control, balanced meal planning, or mindful eating) you are likely to return to the food habits that caused weight gain in the first place.
The Egg Diet—Do It the Verywell Way
If you love eggs, there is no reason not to include them in a weight loss plan. Eggs are convenient and versatile. Eggs are also cheap (as compared to many other protein sources) and easy to find in any market or convenience store. They are a great food to include in a healthy eating plan or weight loss program. But your meals should include a variety of foods to keep your body in top shape.