A formerly overweight man lost five stone in just over a year by eating three boiled eggs for breakfast every day. Ross Cotron, now a certified fitness trainer, shared his story in a TikTok video that has garnered more than 23 million views. He credits this simple breakfast habit for transforming his body in 18 months.
Cotron once weighed nearly 19 stone at his heaviest. Experts often recommend high-protein breakfasts because protein helps people feel full longer and reduces the likelihood of snacking. Three eggs provide about 20 grams of protein, which is roughly half the daily requirement for an average woman and over a third for men. The meal is also low in calories—around 230—which supports weight loss. Additionally, eggs contain choline, a B vitamin believed to boost metabolism and accelerate fat burning.
Many viewers praised the diet hack in the video comments. One said, “I have done the egg diet; it 100 percent works. Rapid.” Another added, “I did this for a month and lost 1st 4lb. This is true.” A third user reported losing nearly as much weight as Cotron, stating, “Did this for three months and lost 1st 5lb without working out. After starting exercise, a total of 4st 7lb was lost.”
In other videos, Cotron revealed eating up to ten eggs a day, sometimes fried with cheese or alongside steak. This high intake of eggs and meat is common in the ketogenic diet, which emphasizes high fat and protein while limiting carbohydrates. Cotron attributes his weight loss to this diet approach. He also mentioned cutting out pizzas and beer but continuing to enjoy burgers, steak, and champagne. Champagne generally has fewer calories than beer or wine and is served in smaller portions, which may help reduce overall calorie intake.
The ketogenic diet usually consists of 75 percent fat, 20 percent protein, and 5 percent carbohydrates. By nearly eliminating carbs, the body enters ketosis, a state where it burns stored fat for energy, aiding weight loss.
Cotron’s weight loss journey began in his late twenties, when years of overeating and drinking caused significant weight gain. Sustainable habits around diet, exercise, and weight training were introduced to fit a busy lifestyle. Despite lifestyle changes, occasional indulgences in pizza and cocktails remain part of the routine.
Meanwhile, England continues to face a worsening obesity crisis despite substantial spending on treatment and prevention. Nearly two-thirds of adults are overweight, with 260,000 more added to this group last year. More than a quarter—26.5 percent, or approximately 14 million people—are classified as obese. Obesity is linked to serious health risks, including heart disease, stroke, high blood pressure, high cholesterol, and osteoarthritis.
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