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Is the egg diet a safe way to lose weight quickly?
By Thu Lan  August 31, 2026 | 04:14 pm PT Get VnExpress first in Google Search
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The egg diet can lead to rapid short-term weight loss, but nutritionists warn that its very low calorie intake may cause nutrient deficiencies, rebound weight gain and other health problems.
Here is a typical example of a three-day egg diet menu
For breakfast, dieters may have unlimited unsweetened coffee, tea, water or herbal tea, along with two to three egg whites and one serving of fat-free dairy
Lunch consists of two to three egg whites and one whole egg, vegetable broth as desired, one serving of fat-free dairy, and 250 ml of water with lemon juice
Dinner follows a similar pattern, with two to three egg whites and one whole egg, vegetable broth, fat-free dairy and lemon water
Eggs are rich in high-quality protein, vitamins B12 and D, minerals such as phosphorus and iodine, and essential amino acids. Their high satiety may also help reduce hunger and snacking, supporting short-term weight loss
Hard-boiled eggs served on a wooden platter. Photo from Pexels |
A 60-gram egg contains around 90 calories. In The Cohen Method, French physician and nutritionist Dr. Jean-Michel Cohen presents the egg diet as a brief “starter” phase aimed at helping people lose about 3 to 4 kilograms in one week
However, Cohen says the regimen should be used only as part of a broader weight-loss program to reduce the risk of regaining the lost weight
The restrictive phase is meant to last no longer than eight days, while followers are advised to drink 1.5 to 2 liters of water per day
According to Darwin Nutrition, the diet is not suitable for pregnant or breastfeeding women, children, older adults, or people with eating disorders or kidney disease
Nutritionists are broadly critical of the approach, describing it as overly restrictive and difficult to sustain
One expert warned that such an extremely low-calorie diet could trigger binge eating and repeated cycles of losing and regaining weight
Another compared the regimen to near-fasting and said inadequate hydration could temporarily strain the kidneys. She also cited risks including nutrient deficiencies, rebound weight gain and disrupted hunger signals
Experts also question claims of losing 3 to 4 kilograms of fat in a week, saying such rapid changes are more likely to reflect losses of water and muscle. Severe dietary restriction can also raise the risk of nutritional deficiencies and disordered eating
