How does the boiled-egg diet work. What are the potential health risks of following this diet. Is the boiled-egg diet a sustainable approach to weight loss. What are the nutritional benefits and drawbacks of consuming primarily eggs. How does the boiled-egg diet compare to other popular dieting methods. What are the long-term effects of following a highly restrictive egg-based diet. Who should avoid the boiled-egg diet and why.

Understanding the Boiled-Egg Diet: Principles and Practices

The boiled-egg diet has gained attention as a potential weight loss strategy, particularly among those seeking rapid results. This eating plan centers around the consumption of eggs, specifically hard-boiled eggs, as a primary source of nutrition. While it may seem appealing due to its simplicity and the nutritional benefits of eggs, it’s crucial to examine its overall impact on health and sustainability.

At its core, the boiled-egg diet requires participants to consume a minimum of two to three eggs per day. These eggs don’t necessarily need to be incorporated into every meal, but they form the foundation of the diet. The appeal of this approach lies in its purported ability to promote quick weight loss, and it has even garnered some celebrity endorsements.

Celebrity Connections to the Boiled-Egg Diet

• Nicole Kidman reportedly followed a version of this diet before her role in “Cold Mountain”
• Charles Saatchi, founder of Saatchi & Saatchi and ex-husband of chef Nigella Lawson, has been associated with this dietary approach

How exactly does the boiled-egg diet function? While there are several variations, the typical version bears similarities to low-carb diets like Atkins. A standard day on this diet might look like this:

1. Breakfast: At least two eggs, one piece of fruit (low-carb vegetable or protein optional)
2. Lunch: Eggs or lean protein with low-carb vegetables
3. Dinner: Eggs or lean protein with low-carb vegetables

Nutritional Profile of Eggs: Benefits and Considerations

Eggs are undeniably nutritious, packing a significant amount of nutrients into a small package. A single large boiled egg provides:

• 78 calories
• 6 grams of protein
• 5 grams of fat
• 0.6 grams of carbohydrates
• 0 grams of fiber

Beyond these macronutrients, eggs are rich in essential vitamins and minerals. They are particularly notable for their vitamin D content and choline, a nutrient crucial for various bodily functions including memory and mood regulation. Eggs are also considered a complete protein, containing all essential amino acids in adequate amounts.

Are eggs truly beneficial for weight loss? While some studies have linked high-protein breakfasts containing eggs to weight loss, nutritionists caution against attributing magical properties to eggs. Amy Shapiro, RD, founder of Real Nutrition, states, “There’s nothing magical about eggs for weight loss.” The weight loss effects observed may be more related to the overall reduction in calorie intake and the high protein content, rather than a specific property of eggs themselves.

Potential Risks and Side Effects of the Boiled-Egg Diet

Despite the nutritional benefits of eggs, the boiled-egg diet comes with several potential risks and side effects that warrant careful consideration.

Nutritional Deficiencies

One of the primary concerns with the boiled-egg diet is its extreme restriction of food groups. This can lead to significant nutritional deficiencies over time. The diet is particularly low in fiber, as eggs contain no fiber at all. Health experts recommend that men aged 50 and younger consume at least 38 grams of fiber daily, while women should aim for at least 25 grams. Failing to meet these recommendations can lead to digestive issues, particularly constipation.

Cholesterol Concerns

Eggs are high in dietary cholesterol, with each boiled egg containing approximately 186 milligrams. The impact of dietary cholesterol on health has been a subject of ongoing debate in the scientific community. Some studies have suggested a link between high cholesterol intake and increased risk of cardiovascular disease, while others have found the relationship to be more complex, particularly in individuals with prediabetes or type 2 diabetes.

Sustainability and Long-term Health

The highly restrictive nature of the boiled-egg diet raises questions about its long-term sustainability and impact on overall health. Extreme diets that focus on a single food or severely limit food choices are often difficult to maintain and can lead to a cycle of weight loss and regain, known as yo-yo dieting. This pattern can be detrimental to both physical and mental health over time.

Who Should Avoid the Boiled-Egg Diet?

While short-term adherence to the boiled-egg diet may not pose significant risks for some individuals, certain groups should exercise caution or avoid this diet altogether:

• Individuals with a history of eating disorders
• People with chronic health conditions, especially those requiring medication
• Anyone with egg allergies or sensitivities
• Individuals with high cholesterol or a family history of heart disease
• Pregnant or breastfeeding women

For these groups, the potential risks of nutritional deficiencies, exacerbation of existing health conditions, or triggering disordered eating patterns outweigh any potential short-term benefits.

Comparing the Boiled-Egg Diet to Other Weight Loss Approaches

How does the boiled-egg diet stack up against other popular weight loss strategies? While it may lead to short-term weight loss due to its low-calorie nature, it lacks the balance and sustainability of more comprehensive approaches to healthy eating.

Balanced weight loss diets typically encourage:

• A variety of nutrient-dense foods
• Adequate fiber intake
• Balanced macronutrient ratios
• Flexibility to accommodate individual preferences and lifestyles

In contrast, the boiled-egg diet’s extreme restrictions make it difficult to meet all nutritional needs and maintain long-term adherence. More sustainable approaches, such as the Mediterranean diet or flexible eating plans that focus on whole foods, have been shown to be effective for weight loss while supporting overall health.

Expert Opinions on the Boiled-Egg Diet

Nutritionists and health experts generally advise caution when considering the boiled-egg diet. Lisa Young, PhD, RDN, author of “Finally Full, Finally Slim,” emphasizes the importance of dietary variety: “I don’t think you should be on a diet that requires an obsession with one food.” While eggs can be part of a healthy diet, they should not be the sole focus.

The American Heart Association suggests that one egg (or two egg whites) per day can be part of a healthy diet. However, this recommendation is within the context of a varied and balanced eating plan, not as the centerpiece of a restrictive diet.

Amy Shapiro, RD, views the boiled-egg diet as a short-term strategy at best: “I consider this a red-carpet diet. It’s only something to try when you want to see results quickly and you’re okay with feeling restricted for a short period of time.” She cautions against the mentality of extreme restriction, noting that it harkens back to outdated and potentially harmful dieting practices.

Alternatives to the Boiled-Egg Diet for Healthy Weight Loss

For those seeking healthier and more sustainable approaches to weight loss, several alternatives offer balanced nutrition and long-term success:

Mediterranean Diet

This eating pattern emphasizes fruits, vegetables, whole grains, lean proteins, and healthy fats. It’s associated with numerous health benefits beyond weight loss, including improved heart health and reduced risk of chronic diseases.

Flexible Eating Plans

Approaches that focus on overall calorie control and balanced macronutrient intake, while allowing for a wide variety of foods, can be more sustainable and enjoyable in the long term.

Plant-Based Diets

Vegetarian or vegan diets, when well-planned, can support weight loss while providing a wide range of nutrients and potential health benefits.

Mindful Eating

This approach focuses on developing a healthier relationship with food, paying attention to hunger and fullness cues, and making conscious food choices rather than following strict rules.

These alternatives offer the potential for sustainable weight loss without the extreme restrictions and potential nutritional deficits associated with the boiled-egg diet.

Incorporating Eggs into a Balanced Diet

While the boiled-egg diet may not be a recommended approach, eggs can still play a valuable role in a balanced, healthy eating plan. How can eggs be incorporated into a nutritious diet without resorting to extremes?

• Include eggs as part of a varied breakfast alongside whole grains, fruits, and vegetables
• Use hard-boiled eggs as a protein-rich snack paired with fiber-rich foods
• Incorporate eggs into salads or vegetable dishes for added protein and nutrients
• Consider egg whites as a lower-cholesterol option for those monitoring their intake

By using eggs as one component of a diverse diet rather than the main focus, individuals can benefit from their nutritional profile without risking the downsides of an overly restrictive eating pattern.

The key to successful, long-term weight management lies not in quick fixes or extreme diets, but in developing sustainable habits that nourish the body and support overall health. While the boiled-egg diet may offer rapid short-term weight loss, its restrictive nature and potential nutritional imbalances make it an unsuitable choice for most individuals seeking lasting health improvements.

Instead, focusing on a balanced diet rich in a variety of whole foods, combined with regular physical activity and mindful eating practices, offers a more sustainable path to achieving and maintaining a healthy weight. As with any significant dietary change, it’s always advisable to consult with a healthcare professional or registered dietitian to develop an eating plan tailored to individual needs and health goals.

How It Works, What to Eat, Risks, and More

Do you like eggs? Do you really like eggs? Then the boiled-egg diet might appeal to you — especially if you’re looking to lose weight. The truth is that this fad diet will not lead to long-term changes that improve your health. Still curious? Read on to learn how this plan works, its pros and cons, and how to follow it safely.

What Is the Boiled-Egg Diet?

The boiled-egg diet focuses on eggs, particularly hard-boiled eggs. You eat a minimum of two to three eggs per day, and you don’t even have to incorporate them into every meal. Why would someone want to eat this way?

It has a bit of celebrity backing: Nicole Kidman reportedly ate only hard-boiled eggs prior to starring in Cold Mountain.

Charles Saatchi, the ex-husband of chef Nigella Lawson and the founder of the ad agency Saatchi & Saatchi, has also done the boiled-egg diet.

How Does the Boiled-Egg Diet Work?

There are several versions of the boiled-egg diet.

We’ll dive into the options below, but the typical version is similar to low-carb Atkins, writes Arielle Chandler in The Boiled Egg Diet. A day’s meals generally look like this:

Breakfast At least two eggs and one piece of fruit (low-carb vegetable or protein optional)

Lunch Eggs or lean protein and low-carb vegetables

Dinner Eggs or lean protein and low-carb vegetables

Is the Boiled-Egg Diet Good for You?

Overall, this diet contains healthy food, but it’s not a balanced, healthy diet. The boiled-egg diet is extremely restrictive, incredibly low calorie, and faddish. “I don’t think you should be on a diet that requires an obsession with one food,” says Lisa Young, PhD, RDN, the New York City–based author of Finally Full, Finally Slim.

The crux of the diet, eggs, is a food that’s healthy for you — just not as your only or main food. The American Heart Association says that one egg (or two egg whites) per day can be part of a healthy diet.

“Eggs make a great breakfast. A hard-boiled egg is a nutritious snack, but I think that consuming a variety of foods is a healthier way to eat,” says Dr. Young.

The good thing about eggs is that they’re high in protein. One large boiled egg offers 78 calories, 6 grams (g) of protein, 5 g of fat, 0.6 g of carbohydrates, and 0 g fiber.

“Eggs are a complete protein and contain nutrients like vitamin D and choline,” says Amy Shapiro, RD, the founder and director of Real Nutrition in New York City. A complete protein is one that contains all the essential amino acids in adequate amounts.

Choline is a nutrient that helps produce neurotransmitters that regulate memory and mood, among other functions.

While some research has linked high-protein breakfasts that contain eggs with helping dieters shed pounds, “there’s nothing magical about eggs for weight loss,” says Shapiro.

Side Effects of Eating Mostly Boiled Eggs

This diet is really low calorie and restricts many high-fiber foods like whole grains and beans. Because of that, you may miss the mark on fiber if you’re not careful. Health experts recommend that men ages 50 and younger get at least 38 g of fiber and women get at least 25 g of fiber.

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.

Is It Safe to Follow the Boiled-Egg Diet?

If you have a history of disordered eating, restrictive diets of any kind (including the boiled-egg diet) aren’t for you. Those living with chronic health conditions, especially any that require taking medication, would be wise to check with their healthcare team before making any dramatic changes to their diet — the boiled-egg diet would count as dramatic.

On the other hand, people who don’t have a history of eating disorders or a current health condition are unlikely to face health issues if they do the boiled-egg diet in the short term. “I consider this a red-carpet diet. It’s only something to try when you want to see results quickly and you’re okay with feeling restricted for a short period of time,” says Shapiro. She notes that this diet takes its cues from the 1960s, a time when “it was considered ladylike and demure to restrict yourself,” she says. But that’s not a healthy headspace to be in.

Plus, there is continuing confusion about whether eggs are good for you, as they contain dietary cholesterol. Each boiled egg has 186 milligrams (mg) of cholesterol.

One study concluded that each additional 300 mg of dietary cholesterol consumed per day was associated with a 17 and 18 percent increased risk, respectively, of cardiovascular disease and death from any cause.

Meanwhile, another study suggested that cholesterol is less risky in adults with prediabetes and type 2 diabetes. Authors reported that participants who consumed a diet high in eggs for three months did not experience changes in blood lipid levels or markers of inflammation (which would indicate a change in cardiovascular health) compared with those on a low-egg diet. Researchers defined a high-egg diet as consuming 12 or more eggs per week, while they said a low-egg diet involved eating fewer than two eggs per week.

While some people continue to express concern over dietary cholesterol, the limit was removed from the 2015–2020 Dietary Guidelines.

The current 2020–2025 Dietary Guidelines have kept this change but also advise that dietary cholesterol consumption should be “as low as possible without compromising the nutritional adequacy in the diet.” The guidelines note that cholesterol naturally appears in small amounts in some animal foods.

Eggs are also flagged for their saturated fat content. Each large egg contains 1.6 g of saturated fat.

The guidelines recommend capping daily intake of saturated fat at less than 10 percent of calories per day for optimal heart health. For a 2,000 calorie diet, that’s the equivalent of 22 g of saturated fat or less per day.

So are eggs good or bad for you? Taking into account the research as a whole, Shapiro notes that it’s saturated fat in food that raises cholesterol, not necessarily dietary cholesterol. What’s more, “it’s the simple carbohydrates and sugars in foods that increase cholesterol and triglycerides. I wouldn’t worry about eating hard-boiled eggs daily,” she says. Yet if that’s the majority of what you’re eating, the saturated fat could add up.

Shapiro gives her clients the green light to eat two eggs per day, but this health advice seems to vary yearly according to other health organizations and research. For example, one study found that each half egg consumed per day raised the risk for overall mortality and cardiovascular disease mortality by 7 percent — and the increased consumption of cholesterol via egg was the culprit.

However, in another study by some of the same authors as the research above, the conclusion was that eating one egg per day was associated with a 29 percent lower risk of mortality among those who had hypertension (high blood pressure is a risk factor for heart disease) compared with patients who ate fewer than two eggs per week. Instead, the authors say that non-egg sources of cholesterol were linked to a higher risk of death from any cause. Their overall statement is that these patients did not have to restrict egg intake.

To be safe, if you have diabetes or any risk factors for heart disease, ask your healthcare team how many eggs are right for you to eat.

What to Eat and Avoid

According to Chandler’s book, the following foods are recommended on the boiled-egg diet. As for what to avoid, this eating plan is strict: You’re not to stray from this list.

• Eggs
• Skinless poultry
• Fish
• Lean beef
• Lamb and pork
• Low-carb vegetables, including leafy greens like kale, collard greens, spinach, and mustard greens; zucchini; and bell peppers
• Low-carb fruits, such as tomatoes, oranges, lemons, limes, watermelon, strawberries, cantaloupe, peaches, and grapefruit
• Calorie-free drinks like plain water and sparkling water
• Butter
• Coconut oil
• Mayonnaise

A 7-Day Sample Menu for the Boiled-Egg Diet

Day 1

Breakfast Two eggs, spinach, orange

Lunch Grilled salmon on salad

Snack None

Dinner Grilled pork chop with broccoli

Dessert None

Day 2

Breakfast Two eggs, tomatoes, cantaloupe

Lunch Grilled chicken on salad

Snack None

Dinner Ahi tuna with kale

Dessert None

Day 3

Breakfast Two eggs, orange

Lunch Sliced steak on salad

Snack None

Dinner Baked salmon with mushrooms

Dessert None

Day 4

Breakfast Two eggs, asparagus, strawberries

Lunch Egg salad on lettuce

Snack None

Dinner Beef roast with cauliflower

Dessert None

Day 5

Breakfast Two eggs, slice of ham, strawberries

Lunch Baked cod with asparagus

Snack None

Dinner Grilled chicken skewers with bell peppers and onions

Dessert None

Day 6

Breakfast Two eggs, cantaloupe

Lunch Egg salad on lettuce

Snack None

Dinner Mahi-mahi with green beans

Dessert None

Day 7

Breakfast Two eggs, watermelon

Lunch Grilled salmon on salad

Snack None

Dinner Pork chop with bok choy

Dessert None

Other Versions of the Egg Diet

You don’t have to stick to the traditional boiled-egg diet. If you’d like to try a twist on the original, some alternative versions include egg and grapefruit (a half a grapefruit is added to each meal) and the self-explanatory egg-only diet (only eggs and water are allowed).

There was also a wine and egg diet, popularized by Vogue, which went viral in 2018.

A Final Word on the Boiled-Egg Diet

The boiled-egg diet is a fad diet that requires eating only eggs, some fruit, nonstarchy vegetables, lean protein, and some fat, and it promises to help you lose weight. While cutting calories may initially lead to weight loss, it’s unlikely that you’ll stick to this way of eating, experts say. In addition, if you are pregnant or breastfeeding, or if you have a history of an eating disorder, you should skip a faddish, restrictive diet.

“If you want to do this as a quick fix, you might lose a lot of water weight initially, but you can’t live that way forever,” says Young. “These types of diets can lead to overeating and a lot of frustration later. ”

Editorial Sources and Fact-Checking

• The Celebs’ Oddest Diets. Vogue Italia.
• Mitchelson T. Cracking Up: Our Hard-Boiled Volunteer Tries Charles Saatchi’s Egg-Only Diet. Daily Mail. October 3, 2008.
• Chandler A. The Boiled Egg Diet: The Easy, Fast Way to Weight Loss.
• Are Eggs Good for You or Not? American Heart Association. August 16, 2018.
• Egg, Whole, Cooked, Hard-Boiled. U.S. Department of Agriculture. April 1, 2019.
• Protein. Food and Drug Administration. March 2020.
• Choline. National Institutes of Health Office of Dietary Supplements. March 29, 2021.
• Vander Wal JS, Gupta A, Khosla P, Dhurandhar NV. Egg Breakfast Enhances Weight Loss. International Journal for the Study of Obesity. October 2008.
• Dietary Fiber: Essential for a Healthy Diet. Mayo Clinic. January 6, 2021.
• Constipation. Mayo Clinic. August 31, 2021.
• Zhong VW, Van Horn L, Cornelis MC, et al. Associations of Dietary Cholesterol or Egg Consumption With Incident Cardiovascular Disease and Mortality. Journal of the American Medical Association. March 2019.
• Fuller NR, Sainsbury A, Caterson ID, et al. Effect of a High-Egg Diet on Cardiometabolic Risk Factors in People With Type 2 Diabetes: The Diabetes and Egg (DIABEGG) Study — Randomized Weight Loss and Follow-Up Phase. The American Journal of Clinical Nutrition. May 7, 2018.
• 2015–2020 Dietary Guidelines. U.S. Department of Health and Human Services. December 2015.
• Dietary Guidelines for Americans 2020–2025. U.S. Department of Agriculture. December 2020.
• Zhuang P, Wu F, Mao L, et al. Egg and Cholesterol Consumption and Mortality From Cardiovascular and Different Causes in the United States: A Population-Based Cohort Study. PLOS Medicine. February 2021.
• Wu F, Zhuang P, Zhang Y, et al. Egg and Dietary Cholesterol Consumption and Morality Among Hypertensive Patients: Results From a Population-Based Nationwide Study. Frontiers in Nutrition. October 2021.
• McMartin D. I Tried That Viral Wine and Egg Diet From Vogue. I Have So Much to Tell You! Kitchn. August 30, 2018.

Show Less

The 7 Biggest Myths About Calories

Calorie counting for weight loss does work, but not all calories are created equal. Check out seven of the most persistent calorie counting myths — plus…

By Joy ManningJuly 6, 2023

How to Cut a Pineapple: A Step-by-Step Guide

Pineapple is a high-sugar fruit, but it also contains vitamin C and fiber, and an enzyme, bromelain, known for tis anti-inflammatory properties. Learn…

By Kelly Kennedy, RDNJune 30, 2023

7 Superfoods to Add to Green Smoothies, Plus Easy Recipes That Use Them

These green smoothie recipes are an easy and delicious way to get more of the nutrients your body needs. Spinach, kale, kiwi, herbs, and even matcha are. ..

By Kelly Kennedy, RDNJune 29, 2023

All About Yuzu: Nutrition, Benefits, How to Prepare It, and More

This tart, aromatic fruit is an exotic alternative to traditional citrus fruits like lemon and grapefruit. Read on to learn about its health benefits,…

By Jessica MigalaJune 28, 2023

What Are Legumes? Types, Health Benefits, Nutrition Facts, Cooking Methods, and More

These nutrient-packed superfoods deserve a place in your pantry, whether you’re following a plant-based diet or just trying to eat more whole foods. Here…

By Moira LawlerJune 28, 2023

11 Best and Worst Foods for Boosting Metabolism

Your weight loss success depends in part on your metabolism, which makes and burns energy in your body. Your genetics can affect your metabolism, but …

By Julie RevelantJune 26, 2023

Can Probiotics Help You Manage Chronic Health Conditions?

Probiotic foods and supplements may help with the management a variety of health conditions, such as IBS, diabetes, heart disease, and other chronic conditions. ..

By Erica PatinoJune 26, 2023

How to Pickle Fruits and Veggies at Home

Unlike store-bought pickles, with produce pickled at home, you control the salt content — plus, fermented pickles can be a boon to your gut health. Follow…

By Elizabeth MillardJune 24, 2023

5 Tips for a Healthier Burger

Cut back on saturated fat and extra calories by trying these healthier ingredients for your burger at your next cookout.

By Elizabeth MillardJune 22, 2023

Biotin 101: Potential Benefits, Known Risks, and More

A biotin supplement probably isn’t necessary for most people, because biotin deficiency is rare. That includes for growing hair and strengthening nails…

By Jessica MigalaJune 22, 2023

Is It Healthy? Pros & Cons

The boiled egg diet is a fad diet that promises fast weight loss.

As the name implies, the diet involves eating several servings of hard-boiled eggs per day, along with other lean proteins, non-starchy vegetables, and low carbohydrate fruits.

While some appreciate the structured style of the plan and claim that it can jump-start weight loss, those beliefs don’t hold up to science. The diet is highly restrictive, difficult to follow, and generally ineffective.

This article reviews the boiled egg diet and whether it promotes weight loss and supports your health.

DIET REVIEW SCORECARD

• Overall score: 1.33
• Weight loss: 1
• Healthy eating: 0.5
• Sustainability: 2
• Whole-body health: 1.5
• Nutrition quality: 1
• Evidence-based: 2

BOTTOM LINE: Although the boiled egg diet encourages eating healthy food groups and may promote short-term weight loss, it’s overly restrictive and unsustainable. Any weight you lose may be regained once you return to your typical eating pattern.

The boiled egg diet is based on a 2018 book published by Arielle Chandler, who doesn’t appear to be credentialed as a registered dietitian.

The book offers a structured meal plan, recipes, and foods to eat and avoid.

Although there are several variations of the diet, it typically involves eating either eggs or another type of lean protein with every meal, as well as non-starchy vegetables and one to two servings of low carb fruits per day.

The author claims that because the diet is low in carbs and calories, followers can lose up to 25 pounds (11 kg) in just 2 weeks.

Proponents also claim that the diet supplies nutrients that improve blood sugar management, support healthy vision, and strengthen your bones, hair, and nails.

However, these claims aren’t supported by evidence.

Summary

The boiled egg diet is a low carb, low calorie eating plan that claims to quickly boost weight loss by restricting your diet to a few specific food groups. However, the health claims aren’t supported by evidence.

The boiled egg diet restricts followers to specific foods for each meal of the day, and no snacks are allowed between each meal.

For breakfast, followers consume at least two eggs, along with one serving of a non-starchy vegetable, like tomato or asparagus, and one low carb fruit, such as grapefruit.

Lunch and dinner consist of non-starchy vegetables and either eggs or a small serving of another type of lean protein, such as chicken or fish.

Although exercise isn’t required as part of the plan, light physical activity like biking, aerobics, or speed walking is encouraged to maximize results.

Keep in mind that the diet is only intended to be followed for a few weeks at a time. After that, a transition period is recommended to help ease back into a regular diet.

Permitted foods

The boiled egg diet consists mostly of eggs, lean proteins, and low carb fruits and vegetables.

Calorie-free beverages are also permitted, including water and unsweetened tea or coffee without milk or cream.

These are some of the foods encouraged as part of the diet:

• Eggs: whole eggs and egg whites
• Lean proteins: skinless poultry, fish, and lean cuts of lamb, beef, and pork
• Non-starchy vegetables: spinach, kale, arugula, broccoli, bell peppers, zucchini, collard greens, and tomatoes
• Low carb fruits: lemons, limes, oranges, watermelon, berries, and grapefruit
• Fats and oils: coconut oil, butter, and mayonnaise — all in small amounts
• Beverages: water, sparkling water, diet soda, and unsweetened tea and coffee
• Herbs and spices: garlic, basil, turmeric, pepper, rosemary, and oregano

Some variations of the plan also permit low fat dairy products, including skim milk and low fat yogurt and cheese.

Restricted foods

The boiled egg diet limits most foods with moderate to high carb counts, including starchy vegetables, grains, and many fruits.

Sugar-sweetened beverages like soda are also off-limits, along with processed foods like sweet and salty snacks, frozen meals, and fast food.

Here are some foods that the boiled egg diet restricts:

• Starchy vegetables: potatoes, sweet potatoes, legumes, corn, and peas
• High carb fruits: bananas, pineapples, mangoes, and dried fruit
• Grains: bread, pasta, quinoa, couscous, farro, buckwheat, and barley
• Processed foods: bacon, convenience meals, fast food, chips, pretzels, cookies, and sweets
• Sugar-sweetened beverages: soda, juice, sweet tea, and sports drinks

Consider that many of these restricted foods contain essential nutrients and are nutritious, healthy options for most people.

Summary

The boiled egg diet involves eating only three meals per day, each consisting of non-starchy vegetables, low carb fruits, and eggs or other lean proteins. No snacks are allowed between meals.

The boiled egg diet consists mostly of low calorie foods like eggs, non-starchy vegetables, and low carb fruit.

Thus, following the diet will likely lead to a calorie deficit, meaning that you’ll consume fewer calories than you burn throughout the day. A calorie deficit is one of many factors that may play a role in weight management (1, 2, 3).

The boiled egg diet is also low in carbs. A low carb diet may enhance weight loss efforts (4).

In fact, a review of 12 studies found that following a short-term, low carb diet significantly increased weight loss and improved several other risk factors for heart disease, such as blood pressure (5).

In addition, a study in 164 people with overweight or obesity found that following a low carb diet for 20 weeks significantly enhanced metabolism and decreased levels of the hunger hormone ghrelin, compared with a high carb diet (6).

However, research into the effects of low carb diets is inconsistent. It’s also not clear whether the potential weight loss or possible health benefits of a low carb diet last long term (5).

Keep in mind that although restrictive fad diets like this one may lead to initial weight loss, you’re likely to regain the lost weight once you resume your typical diet. Therefore, it’s not the best option for sustainable, long-term weight loss.

Summary

The boiled egg diet is low in calories and carbs, which may cause short-term weight loss. However, you may regain weight once you resume your typical diet.

The boiled egg diet encourages followers to eat several healthy foods, including lean proteins, eggs, fruits, and vegetables, which are rich in many vitamins, minerals, and antioxidants that are important to your health (7, 8).

The diet also limits foods that are less nutritious, like sugar-sweetened beverages and many processed foods.

Besides being high in calories, carbs, and added sugar, studies show that sugar-sweetened beverages can contribute to issues like cavities, high blood pressure, inflammation, and insulin resistance (9, 10, 11).

Furthermore, research shows that diets high in processed foods may be associated with a higher risk of obesity, heart disease, and cancer (12, 13, 14).

However, the boiled egg diet’s downsides outweigh its potential benefits.

You can incorporate the same healthy foods and limit the same less nutritious foods while following a more sustainable eating pattern that better supports overall health.

Summary

The boiled egg diet encourages eating several nutritious ingredients and restricts many less nutritious foods. However, you can incorporate the same healthy foods and limit the same less nutritious foods on a more sustainable eating pattern.

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. Because only a few specific foods are permitted, your risk of nutrient deficiencies increases, especially if you follow the diet for a long time.

For example, whole grains are rich in necessary fiber, vitamins, and minerals, while starchy vegetables like potatoes are great sources of the vitamin C, potassium, and magnesium that your body needs. Neither of these food groups is allowed on the diet (15, 16).

What’s more, one egg only provides about 72 calories, meaning a diet based around eggs would likely offer little energy overall. Following the boiled egg diet may not result in enough caloric intake for most people (17).

It’s unlikely that you would develop a nutrient deficiency by following the diet for the recommended time frame of 2 weeks.

Still, prolonged calorie restriction causes serious side effects that may damage your body, including low energy levels, impaired immune function, decreased bone density, menstrual disturbances, and more (18, 19, 20).

The boiled egg diet may also promote unhealthy eating habits or poor relationships with food since it eliminates entire food groups and severely restricts food intake.

Heads-up

If you find yourself preoccupied with food or your weight, feel guilt surrounding your food choices, or routinely engage in restrictive diets, consider reaching out for support.

These behaviors may indicate a disordered relationship with food or an eating disorder.

Disordered eating and eating disorders can affect anyone, regardless of gender identity, race, age, socioeconomic status, or other identities.

They can be caused by any combination of biological, social, cultural, and environmental factors — not just by exposure to diet culture.

Talk with a qualified healthcare professional, such as a registered dietitian, if you’re having difficulty.

You can also chat, call, or text anonymously with trained volunteers at the National Eating Disorders Association helpline for free or explore the organization’s free and low cost resources.

Was this helpful?

Summary

The boiled egg diet is highly restrictive, unsustainable, and offers little variety. It encourages a severely reduced calorie intake and may promote unhealthy eating habits.

If weight loss is your goal, be sure to talk with a qualified healthcare professional before making drastic changes to your diet.

There are many other healthy, effective, and sustainable eating patterns available that are available to you.

For example, the Mediterranean diet has been associated with increased weight loss, decreased belly fat, and a lower risk of overweight and obesity (21, 22, 23).

This plan is much less restrictive than the boiled egg diet and encourages a variety of nutrient-dense foods, including heart-healthy fats, whole grains, fruits, vegetables, and legumes (24).

Low carb diets may also be effective for short-term weight loss without all of the unnecessary rules and restrictions of the boiled egg diet (25).

Overall, though, it’s best to work with a registered dietitian to create an individualized plan that works for your weight loss goals and food preferences.

Summary

There are many eating patterns and weight loss programs that are more effective and sustainable than the boiled egg diet, including both general and commercial diet plans.

The boiled egg diet is a low carb, low calorie eating plan that promises fast weight loss.

However, it’s also highly restrictive, difficult to follow, and unsustainable. It may encourage poor relationships with food, nutrient deficiencies, and other undesirable symptoms.

Plus, although it may promote short-term weight loss, you’ll likely regain any lost weight once you resume your typical diet.

Incorporating some of the principles of the plan, such as limiting processed foods and sugar-sweetened beverages, into a healthy, well-rounded diet may be a more effective approach for successful long-term weight loss.

Just one thing

Try this today: Though fad diets like the boiled egg diet may increase short-term weight loss, they’re unsustainable and associated with a long list of potential side effects.

Check out this article for more details on why fad diets don’t work and what you should try instead.

Was this helpful?

Egg diet: the essence of the diet, effectiveness + daily menu

Egg diet is a kind of protein diet, which is low-carbohydrate and allows you to lose fat mass without allowing “burning” of muscles. This diet is great for those who play sports. The micro and macro elements contained in the eggs have a positive effect on the state of blood vessels, the heart and the nervous system.

Considering that chicken eggs are not only a source of choline and omega-3, but also rich in nutrients, you get enough satiety by eating just 2 eggs. By the way, the protein-citrus diet, as one of the varieties of the egg diet, allows you to lose weight quickly and effectively, as well as diversify your diet.

The essence of the egg diet

Through a protein-based diet, the egg diet promotes the formation of ketones in the liver. These organic compounds can suppress hunger, reduce cravings for snacks, and allow you to fill up even with a small portion of protein. The diet, in addition to proteins, also includes some amount of leafy greens, citrus and organic oils.

Carbohydrates usually lead to an increase in blood sugar, the excess of which passes into fat cells. When there is a lack of carbohydrates, the body will begin to use its reserves of raw materials for energy in order to process proteins efficiently. As a result, you can lose a few kilograms, and most importantly, prevent their return after leaving the diet.

Benefits of the egg diet

The benefits of the egg diet include a proven effect on the body. Egg white also reduces the feeling of hunger and you can easily tolerate even a long diet of 2 weeks. Egg yolks are especially rich in nutrients, while egg whites are especially rich in proteins. At the same time, one egg contains only 78 kcal. As part of a weight loss diet, you can eat up to three to four boiled eggs per day.

Boiled egg white is 97% digestible, without slagging the body and providing the body with a burst of pure energy. It can also be considered a plus that eggs are quite easy to cook, while there are a lot of interesting recipes: boiled, baked, steamed, fried, beaten eggs. The taste of scrambled eggs is liked by most people, so you won’t have any problems with a diet based on chicken eggs.

Disadvantages of the egg diet

Protein food puts a significant burden on the kidneys and liver, since they are responsible for the absorption of protein. Therefore, the egg diet is contraindicated in diseases of these organs.

In addition, a lack of fiber and an excess of protein often lead to digestive problems and constipation. Using vegetable fiber in the form of bran can reduce the likelihood of this problem.

The egg diet for weight loss, like many other diets, restricts the diet, which means that the body may not receive useful micro and macro elements for normal functioning. When following diets, it is recommended to immediately start taking vitamin complexes. To support the body and provide it with all the useful substances.

It is important to remember that the egg diet is contraindicated for pregnant women, nursing mothers, and people who have heart and kidney disease. Before starting a diet, be sure to consult with a nutritionist or your doctor.

Weekly menu by day

Monday

Breakfast: 2 eggs, 1 small grapefruit and herbal tea

Lunch: 150 g from boiled chicken fillet, 1 orange and 1 egg

Dinner : a glass of kefir and 200 g of boiled chicken (you can boil it in broth)

Tuesday

Breakfast: 2 eggs and a glass of fresh citrus juice

Lunch : 150 g stewed or boiled turkey meat, 2 oranges

Dinner: 1 whole grapefruit, 2 eggs and a glass of ayran (low-fat yogurt/ryazhenka)

Wednesday

Breakfast : 1 soft-boiled egg, a glass of warm water with lemon and honey

Lunch: 1 grapefruit and 200 g boiled poultry

Dinner : 2 eggs and citrus smoothie

Thursday

Breakfast : 3 egg omelet with herbs

Lunch : baked poultry meat 150 g and lettuce

Dinner : 1 soft-boiled egg and 2 small grapefruits

Friday

Breakfast : salad of 2 eggs, cucumber and herbs , can be topped with low-fat yogurt

Lunch : carrot and orange smoothie, 100 g boiled brisket

Dinner : 1 egg and 100 g sea fish (lemon juice can be added)

Saturday 900 32

Breakfast : 150 g low-fat cottage cheese and a glass of citrus juice

Lunch : 2 eggs and 2 grapefruits

Dinner : boiled or fried skinless chicken, boiled vegetables

Sunday 9 0003

Breakfast : 2 eggs, glass of citrus juice

Lunch : 1 orange and 200 g boiled turkey meat

Dinner: 2 boiled eggs, grapefruit and herb salad

Possible risks and contraindications

Egg diet eliminates carbohydrate foods , which is usually a source of fiber, magnesium, calcium, and other multivitamins. This includes cereals, whole grain breads, legumes, nuts and seeds, most fruits, vegetables, and dairy products.

Adhering to the egg diet for 7 days, you are unlikely to harm the body, but if such an inadequate diet is extended for several months, the body may experience a serious deficiency of multivitamins. It is good to eat scrambled eggs as part of the diet, but not when this dish forms the basis of your diet.

The most controversial issue related to egg consumption is its effect on cardiovascular health. Protein and yolk contain a large amount of cholesterol (LDL and HDL), which affects the state of blood vessels and heart function. It is important that you do not have problems with excess cholesterol before starting a diet, as well as monitor your condition while following it.

Protein increases uric acid levels and can lead to kidney stones. If you have a predisposition to this, first consult a urologist, and only then choose your diet. 3 days on an egg diet will certainly not lead to serious health problems, but it’s not worth the risk.

Reviews of losing weight and the opinion of nutritionists

Adhering to a weekly diet on eggs, you can lose up to 5 kg, and up to 20 kg in a month. The main thing to remember is that not everyone achieves such results, especially if your problems with being overweight have a long history and are associated with an imbalance in hormones. Everything also depends on the percentage of fat mass in the body, so the average results can range from 8 to 16 kg.

This diet is strict, so it can be followed no more than once a year. After this method of nutrition, ulcers, gastritis and pancreatitis may worsen. Be sure to monitor your well-being and do not choose a diet on your own if you have chronic diseases.

Nutritionists claim that eating eggs can increase cholesterol, and increasing the amount of protein in the diet is bad for people with heart problems. Lack of carbohydrates can lead to loss of energy, lethargy, apathy, fatigue. If you have a sensitive bowel, then you may expect bloating and constipation. Wrong exit from the diet can also lead to the fact that the lost kilograms quickly return, and health deteriorates. Therefore, before starting such a diet, you need to consult a doctor.

Egg diet harm and benefits
The egg diet belongs to the group of low-carbohydrate diets. It is suitable for people who are actively involved in sports. Due to the high content of proteins in allowed foods, fat loss occurs, and muscle burning is not allowed.

The egg diet belongs to the group of low-carbohydrate diets. It is suitable for people who are actively involved in sports. Due to the high content of proteins in allowed foods, fat loss occurs, and muscle burning is not allowed.

The main “component” of the diet is eggs. They are one of the most nutritious foods, due to which the feeling of satiety is maintained for a long time: satiety comes quickly, and the desire to snack is pushed back. In addition, eggs contain a large amount of vitamins, macro- and microelements, which have a positive effect on the condition of the skin, hair and nails.

Fundamentals

The list of allowed products is presented:

• Legumes;
• Greens and lettuce;
• Vegetables;
• Unsweetened fruits;
• Fermented milk products;
• Lean meats;
• Bread.

The diet is designed for 2 or 4 weeks. A sample menu for 14 days might look like this:

Week 1

Week 2

Breakfast on all days of the diet is the same: in the morning you can eat 2 eggs and half a grapefruit.

A sample egg diet menu for a month looks like this:

• Breakfast: one egg and half a grapefruit;
• Lunch and dinner:

On the 2nd and 3rd weeks, you can stick to the same menu, but changing it by day, for example, move Tuesday dinner to Thursday. Starting from the third week, it is allowed to introduce other high-protein foods instead of eggs. The last week involves the exit from the diet.

Either way, you need to eat eggs for breakfast. They can be not only boiled, but also raw. Some scientists believe that it is in the raw yolk that all useful substances are preserved to the maximum. During the diet, you need to drink enough clean water, green tea is also allowed. The optimal amount of liquid contributes to better absorption of protein and normalizes the course of metabolism.

The disadvantage of the egg diet is the lack of fat. To replenish it, it is recommended to additionally take vitamins with Omega-3. They can be replaced with fish oil or flaxseed oil.

Diet contraindications

The egg diet has contraindications. The diet is not suitable for people with allergies and individual intolerance to eggs, problems with the pancreas, gastritis and stomach ulcers. You can’t go on an egg diet if hypertension, kidney disease and the cardiovascular system are diagnosed. It is strictly prohibited for pregnant and lactating women, patients with vegetovascular dystonia, adolescents.

How to get off the diet

The treasured numbers on the scales and ideal forms are a sign that you did everything right and reached your goal. However, this is not a reason to relax, and in order for the result to be fixed, you need to get out of the diet correctly. To do this, you need to follow some simple rules:

1. Do not change your diet drastically. Try to stick to a dietary, low-calorie diet, introducing dishes from the diet into the menu;
2. Eat small meals, preferably with boiled vegetables on your plate;
3. Avoid fatty foods;
4. Drink plenty of fluids, the daily dose should be at least 1.