The 3 day egg diet, otherwise known as an egg fast, is a diet in which one consumes primarily eggs, butter, and cheese for a short period of time. This temporarily restrictive diet is low-calorie, low-carb, and high-protein and typically results in fat loss mass without losing muscle.
While some variations of the diet date back to the 1970s, today this diet is commonly practiced by people on a ketogenic diet because of its low-carb nature. This meal plan is to help people push through a weight plateau because it’s believed to help trigger ketosis (a state in which the body is burning fat for fuel)
It may sound strange, but could this egg diet really help to promote fat loss and ketosis? Let’s take a deeper look.
Rules of the 3 day egg diet
Following a 3 day egg diet may seem simple, however, there are some specific rules some claim are crucial in order to get the maximum benefits. The following is a list of requirements:
- Consume a minimum of 6 whole eggs every single day making sure to eat every 3 to 5 hours (hard boiled eggs are allowed)
- The first egg needs to be consumed within 30 minutes of waking up
- For every egg consumed, you need to eat 1 tablespoon of fat (butter, olive oil, or any other healthy oil) and up to 1 ounce of cheese (cheddar, blue cheese, swiss, mozzarella, string cheese)
- You should stop eating 3 hours before bedtime
- Drink plenty of water and other zero-calorie beverages
The fast should last anywhere from 3-5 days. Anything longer than that can cause potential health risks.*
What to eat besides eggs
It’s important to note that even though this diet is called an “egg diet”, you can also consume other foods. This includes:
- Lean proteins (fish, skinless poultry, lean beef, lamb, pork)
- Low-carb vegetables (dark leafy greens, spinach, collard greens, steamed vegetables)
- Some fruits (tomatoes, lemons, limes)
- Black coffee is fine in small amounts
Foods that are prohibited
It is vital for optimal results to omit the following foods:
- Sugar
- Fried foods
- Processed foods
- Starchy vegetables
Health benefits of an egg diet
Quick Weight Loss
The yolk in the eggs contain high amounts of choline (an essential nutrient in the body), which helps to enable the liver to be able to metabolize fat. As mentioned before, when the body metabolizes fat for energy it’s referred to as ketosis. Ketosis therefore promotes fat loss. The diet is also more restrictive than most which means fewer calories are consumed, which also aids in the burning of stored fat as energy.
May Reduce Cravings and Increase Satiety
Eggs are high in protein which means they will keep you satiated for longer periods of time and also help from consuming more calories throughout the day. Because the diet is super strict with what you can and cannot eat, you learn to stop eating processed foods that are traditionally seen in the Western diet.
Health risks and side effects of an egg diet
Irritability and Increased Constipation
The diet is pretty restrictive in both caloric consumption and what you can eat specifically. Common symptoms include increased hunger, low energy, headaches and irritability. Similar to the keto flu, the diet puts you in a state of ketosis and doesn’t use carbohydrates to boost energy. The diet is low in fiber, which can also cause constipation.
Nutritional Deficiency
The diet restricts many other healthy food groups, which is important for overall health and wellness. As a result, if continuing this diet for too long it may increase your risk of nutritional deficiency and actually cause more harm than good.
Who should and shouldn’t try an egg diet
The 3 day egg diet is definitely not for everyone and the following are specific groups of people who are better suited for this plan.
- People who have reached a weight loss plateau and need to kickstart their weight loss (This will help you lose weight quickly.)
- People looking to increase ketones levels
- People intending to lose weight or kickstart a low-carb, or keto diet
There are other groups who shouldn’t try this diet and include:
- Pregnant or breastfeeding mothers
- People allergic to eggs
- People who have been guided by a physician to stay away from this type of diet
As always, it’s always a safe bet to consult your doctor before trying an extreme diet such as this.
Bottom Line
A 3 day egg fast may aid in weight loss short term, however, the overly restrictive fad diet is unlikely to product lasting results. A balanced diet is a healthy way of eating instead.
About The Author
Sara Bianchetti
A food fanatic and lover of all things beef. You can find Sara loving on her dog Pearl, exploring new wine bars, or experimenting with makeup as she has an unhealthy obsession with all things beauty.
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FAQs
The boiled egg diet is highly restrictive and offers little variety, permitting only a handful of specific foods and eliminating entire food groups. The diet is not only difficult to follow long term, but it can also be challenging to meet your nutritional needs.
What are the restrictions on the egg diet? ›
14-Day Egg Diet
Snacks and drinks with calories are not allowed. Each day, eat one meal with eggs. The remaining meals can be built around other sources of lean protein, such as chicken or fish. You can add low-carbohydrate vegetables such as broccoli or spinach to supplement protein on your plate.
What happens if I only eat eggs for 3 days? ›
The 3 day egg diet, otherwise known as an egg fast, is a diet in which one consumes primarily eggs, butter, and cheese for a short period of time. This temporarily restrictive diet is low-calorie, low-carb, and high-protein and typically results in fat loss mass without losing muscle.
What are the rules for the keto egg fast? ›
You must eat a whole egg within 30 minutes of waking up. You must eat an egg-based meal every three to five hours. You must eat a meal even if you're not hungry. You can eat up to 1 ounce (28 grams) of full-fat cheese per egg consumed.
Do eggs have any negative effects? ›
Eggs are also loaded with cholesterol—about 200 milligrams for an average-sized egg. That's more than double the amount in a Big Mac. Fat and cholesterol contribute to heart disease. Eating eggs increases the risk of dying from heart disease, according to research published in Circulation.
Who should not eat eggs everyday? ›
They are packed with protein, vitamins and nutrients that help you feel full and fueled for whatever your day holds. That said, they are high in saturated fat and cholesterol, so it's something to be aware of if you have heart disease or are at a heightened risk of developing it.
What is the 3 day diet to lose 10 pounds? ›
The military diet, also called the 3-day diet, is a short-term diet that claims to help you lose up to 10 pounds (lbs) (4.5 kilograms) in 1 week. Despite its name, this diet is not associated with the military. The diet plan involves a 3-day, calorie-restricted meal plan followed by 4 days off.
Can you eat bananas on the egg diet? ›
Foods to avoid
When maintaining an egg diet, you should avoid foods that are high in carbs, sugar and fat, such as: Some grains, like white bread, white rice, white pasta, and couscous. High carb fruits, like bananas, mango and dehydrated fruit (raisins, dates, and prunes)
What is the best breakfast for weight loss? ›
15 Breakfast Ideas for Weight Loss, From a Dietitian
- Egg Muffins. LauriPatterson / Getty Images. ...
- Greek Yogurt With Berries and Chia Seeds. foment / Getty Images. ...
- Peanut Butter Oats. john shepherd / Getty Images. ...
- Protein-Rich Smoothie. ...
- Chickpea and Sweet Potato Hash. ...
- Veggie Frittata. ...
- Savory Oatmeal. ...
- Chia Pudding.
Full-fat cheese — Stick to cheeses with less than 1 g of net carbs per ounce. This includes cheddar, parmesan, swiss, feta, mozzarella, brie, Monterrey jack, cream cheese, mascarpone, and blue cheese. Only eat one ounce per egg.
An egg fast usually only lasts a few days. Scientists have not studied the impact of an egg fast on the body. Ketogenic diets in general can have several possible short-term and long-term side effects. These range from upset stomachs and dizziness, to kidney and liver problems, and vitamin and mineral deficiencies.
How much weight will I lose if I only eat eggs for a week? ›
While you cannot lose weight simply by eating eggs, they're a great protein source in any diet. Eggs are an excellent food at any time of the day. They have health and nutrition benefits for everyone, but they especially help people trying to lose weight.
What happens to your body on the egg diet? ›
Side Effects of Eating Mostly Boiled Eggs
Go too low and you may be at risk of constipation. The risk of constipation is especially high if you eat only eggs, as eggs have 0 grams of fiber. Beyond its critical role in digestion, fiber may also help decrease the inflammation associated with chronic disease.
Can I eat bananas in an egg diet? ›
Yes, you can definitely eat bananas and a boiled egg together. They make for a nutritious and balanced snack or meal component. Bananas provide carbohydrates, potassium, and vitamins, while boiled eggs are rich in protein, vitamins, and minerals. Combining them can provide a good mix of nutrients and energy.
How many eggs a week should a senior eat? ›
How Many Eggs Can Older People Eat? There is no limit to the number of eggs older people can eat, with the exception of those with type 2 diabetes, high cholesterol or any existing heart disease who can enjoy up to 7 eggs a week.
How many eggs can I eat a day to lose weight? ›
It's important to note that, whilst overall eggs can provide great health benefits, studies show that consuming up to a maximum of 3 eggs a day favoured well-balanced cholesterol levels, and 2 eggs a day favoured weight-loss in overweight individuals.
