Garlic Butter Eggs Won't Help You Lose Weight, Says Nutritionist

A nutrition expert says the garlic butter eggs diet is not sustainable for weight management and can lead to nutrient deficiencies.

Nearly nine in ten (87%) millennials and Gen Z TikTok users have turned to the social network for nutrition advice, according to a recent survey. However, only 2.1% of the nutrition content on the platform is accurate, while the rest often promotes "detoxing" or "fat-burning" fad diets.

The latest nutrition trend on TikTok is a recipe that involves making garlic butter eggs, where some users claim they lost 7 lbs (3 kg) a week by eating this meal daily for three to five days.

@thecookinbeauty Replying to @kdrforever ♬ Make it Juicy - Hunny Bee 😈

The meal is easy to make with the ingredients most people have at home: hard-boiled eggs, chicken broth, garlic, and spices like cumin, paprika, cayenne pepper, chili flakes, and fresh sage.

Sandra Vigelienė, a Healthnews researcher focusing on nutrition, says the diet may cause short-term weight loss, as any other highly restrictive diet. However, the initial weight loss is usually associated with water weight, which can quickly return once the normal eating pattern is continued.

Sandra Vigelienė

"Most times, this results in a 'yo-yo' effect, where initial short-term weight loss results in even higher weight gain after normal eating habits resume. More importantly, such restrictive dietary patterns can potentially affect a person's relationship with food and even trigger disordered eating behaviors," she says.

Highly restrictive diets can result in malnutrition and a weakened immune system. Extreme dieting may also disrupt the hormonal balance, leading to irregular periods and even infertility.

Moreover, disordered eating behaviors triggered by restrictive diets can have a long-term negative impact on physical and mental health and may even be fatal.

Vigelienė says the garlic-butter egg diet lacks essential nutrients the body needs daily to support various physiological functions. These include crucial vitamins and minerals usually found in legumes, leafy greens, and other vegetables, fruits, and whole grains, as well as dietary fiber, which is important for gut health support and digestive system function.

Moreover, a garlic-butter egg diet may contribute to a high intake of saturated fats and dietary cholesterol, which is important to consider, especially for those with cardiovascular conditions such as familial hypercholesterolemia.

While the garlic butter egg diet is trending, it is not advisable to follow such a restrictive dietary pattern, even short-term, from a nutritional and health standpoint. A balanced diet, both calorie and nutrient-wise, is essential for overall health, including sustainable healthy weight management.


What should I eat for better health?

According to the Dietary Guidelines for Americans, nutritional needs should be met primarily from nutrient-dense foods and beverages. The core elements of a healthy dietary pattern include the following:

  • Vegetables of all types.
  • Fruits, especially whole fruit.
  • Grains, at least half of which are whole grain.
  • Dairy, including fat-free or low-fat milk, yogurt, and cheese. Lactose-free versions can be used as alternatives.
  • Protein foods, including lean meats, poultry, and eggs; seafood; beans, peas, and lentils; and nuts, seeds, and soy products.
  • Oils, including vegetable oils and oils in food, such as seafood and nuts.

In a healthy diet, the intake of added sugars, saturated fat, sodium, and alcoholic beverages should be limited.

While protein-rich garlic butter eggs may be a great choice for dinner occasionally, a diet consisting solely of this meal will not lead to sustainable weight loss and may cause nutrient deficiencies.

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