I Ate Only Eggs for 14 Days — Here’s What Happened
Eggs are one of the most nutritious foods on the planet. Packed with high-quality protein, healthy fats, vitamins, and minerals, they’re a staple in many diets. But what happens if you eat only eggs for two weeks?
Curious (and maybe a little crazy), I decided to put this to the test. For 14 days, my diet consisted solely of eggs—scrambled, boiled, fried, poached—you name it. No sides, no sauces (except a little salt and pepper), just eggs.
Here’s what happened to my body, energy levels, weight, and overall health.
Why Eggs?
Before diving into my experience, let’s look at why eggs are such a powerhouse food:
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High-Quality Protein – One large egg contains about 6 grams of protein, with all nine essential amino acids.
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Healthy Fats – Eggs provide omega-3s and monounsaturated fats, great for brain and heart health.
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Rich in Nutrients – They’re loaded with vitamins A, B12, D, E, and minerals like selenium and choline.
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Low in Carbs – With less than 1g of carbs per egg, they’re perfect for low-carb or keto diets.
Given all these benefits, I figured an all-egg diet could be an interesting experiment—would I feel amazing or crash hard?
The Rules of the Experiment
To keep things controlled, I set some ground rules:
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Only Eggs – No other foods, no bread, no veggies, no dairy (except a tiny bit of butter for cooking).
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No Limit on Quantity – I ate as many eggs as I wanted to feel full.
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Minimal Seasonings – Just salt, pepper, and occasional hot sauce (since it’s negligible in calories).
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Hydration – Plenty of water, black coffee, and unsweetened tea (no milk or sugar).
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No Cheating – Strictly eggs for every meal.
What I Ate Each Day
On average, I consumed 6-8 eggs per day, spread across 2-3 meals. Here’s a sample day:
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Breakfast: 3 scrambled eggs with a pinch of salt
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Lunch: 2 hard-boiled eggs
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Dinner: 3 fried eggs in butter
Sometimes I’d have an extra egg or two if I felt hungry. Surprisingly, I never got bored—eggs are versatile!
The Results: What Happened After 14 Days
1. Rapid Weight Loss
I lost 7 pounds in two weeks. Since eggs are satiating and low in carbs, I naturally ate fewer calories without feeling deprived. The high protein content also helped preserve muscle mass while shedding fat.
Why?
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Eggs are low-calorie (about 70 calories each).
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Protein increases thermogenesis (calorie burning).
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No sugar or processed foods = less water retention.
2. Steady Energy Levels (No Crashes!)
Unlike carb-heavy diets that cause energy spikes and crashes, eggs provided consistent energy. I never felt sluggish after meals, and my mental clarity improved.
Why?
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No blood sugar spikes (eggs have almost zero carbs).
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Healthy fats provide long-lasting fuel.
3. Improved Digestion (After an Adjustment Period)
The first 2-3 days were rough—eggs are binding, so I experienced mild constipation. But after increasing water intake and adding a bit more salt (for electrolytes), my digestion normalized.
Takeaway:
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Fiber isn’t necessary for everyone (contrary to popular belief).
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Hydration is key on a low-carb, high-protein diet.
4. No Cravings (Seriously!)
One of the biggest surprises? Zero cravings for sweets or junk food. Normally, I’d crave snacks, but eggs kept me so full that I didn’t even think about other foods.
Why?
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Protein and fats suppress hunger hormones (ghrelin).
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Stable blood sugar = fewer cravings.
5. Better Skin (But Some Bad Breath)
My skin cleared up—likely due to cutting out sugar and processed foods. However, my breath wasn’t great (a common side effect of ketosis, where your body burns fat for fuel).
Solution:
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Drinking more water helped.
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Chewing mint leaves (when I really needed it).
6. Muscle Retention (No Loss of Strength)
Since I continued light workouts, I didn’t lose muscle. Eggs provided enough protein to maintain (and even slightly improve) my strength.
Key Point:
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High-protein diets prevent muscle loss even in a calorie deficit.
7. Lower Food Costs (Eggs Are Cheap!)
Eating only eggs saved me money. A dozen eggs cost about $3, meaning my daily food expense was under $2.
The Downsides
While there were many benefits, this experiment wasn’t perfect.
1. Social Challenges
Eating out was nearly impossible. I had to skip social events or explain why I was only eating eggs (which got awkward).
2. Nutrient Deficiencies (Long-Term Risk)
While eggs are nutrient-dense, they lack:
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Fiber
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Vitamin C
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Certain antioxidants
Doing this for more than a few weeks could lead to deficiencies.
3. Initial Fatigue (Days 2-3)
As my body adapted to burning fat instead of carbs, I felt tired for a couple of days—common in low-carb transitions (“keto flu”).
Would I Do It Again?
Short answer: Yes, but not for longer than 14 days.
Pros:
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Quick weight loss
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Mental clarity
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Simple and cheap
Cons:
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Not sustainable long-term
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Missing some nutrients
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Socially restrictive
For a short reset or weight loss jumpstart, an all-egg diet works surprisingly well. But for long-term health, variety is key.
Final Thoughts
Eating only eggs for two weeks was an eye-opening experiment. I lost weight, felt energized, and proved that simple, whole foods can be incredibly effective.
Would I recommend it?
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Yes, if you want a short-term metabolic reset.
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No, if you’re looking for a lifelong diet.
Eggs are amazing, but balance is everything.
Have you ever tried an all-egg diet? What was your experience? Let me know in the comments!
FAQ
Q: Did you get sick of eggs?
A: Surprisingly, no! Different cooking methods kept it interesting.
Q: Did your cholesterol go up?
A: I didn’t test it, but research shows dietary cholesterol (from eggs) doesn’t necessarily raise blood cholesterol for most people.
Q: Can you do this on a vegan diet?
A: No—this experiment relies on animal protein. A vegan version would be much harder to balance.
Q: How many eggs is too many?
A: Unless you have a specific health condition, 3-6 eggs per day is generally safe for most people.