Can the boiled egg diet help you lose weight? What are the benefits and risks of this diet plan? Get the facts and a sample menu in this comprehensive guide.

Exploring the Boiled Egg Diet: An Effective Path to Weight Loss?

Losing weight can be a challenging journey, with a plethora of diet options available. One such option is the boiled egg diet, which has gained popularity in recent years. This diet plan focuses on consuming hard-boiled eggs for a period of two weeks, along with a limited selection of other foods. While the boiled egg diet has been touted for its potential to facilitate rapid weight loss, it is crucial to understand its benefits, risks, and overall effectiveness.

The Science Behind the Boiled Egg Diet

The boiled egg diet is based on the premise that consuming a calorie-deficit diet rich in protein can lead to weight loss. Eggs are a nutrient-dense food, providing a significant amount of protein, vitamins, and minerals. The rationale behind the diet is that the high protein content of eggs can help suppress appetite, increase feelings of fullness, and promote fat burning. However, it is important to note that achieving weight loss requires a calorie deficit, and the boiled egg diet may not provide all the necessary nutrients for long-term health.

Potential Benefits of the Boiled Egg Diet

While the boiled egg diet is quite restrictive, it offers several potential benefits. Firstly, the diet can lead to rapid weight loss, with some individuals reporting a loss of up to 24 pounds in 14 days. This is primarily due to the significant calorie deficit created by the limited food choices. Additionally, the diet eliminates processed foods, sugary beverages, and other unhealthy items, which can contribute to weight gain and various health issues.

Potential Risks and Drawbacks

Despite the potential weight loss benefits, the boiled egg diet is not without its risks and drawbacks. One of the primary concerns is the lack of fiber in the diet, which can lead to constipation. The restricted food choices may also result in a deficiency of essential vitamins, minerals, and other nutrients that are necessary for optimal health. Additionally, the extremely low-calorie intake associated with the diet may lead to decreased energy levels, bone density issues, and other adverse effects.

A Balanced Approach to the Boiled Egg Diet

To mitigate the risks and drawbacks of the boiled egg diet, it is important to approach it with a balanced and sustainable mindset. Incorporating a variety of nutrient-dense foods, such as leafy greens, lean proteins, and healthy fats, can help ensure that the body receives all the necessary nutrients. Additionally, limiting the duration of the diet to the recommended 14-day period and gradually transitioning to a more balanced and sustainable eating plan can help prevent long-term health issues.

A Sample Boiled Egg Diet Menu

Here is an example of what a weekly menu might look like while following the boiled egg diet:

Monday

• Breakfast: Two hard-boiled eggs, spinach salad
• Lunch: Grilled salmon on a bed of greens
• Dinner: Grilled pork chop with steamed broccoli
• Snack: One hard-boiled egg

Tuesday

• Breakfast: Two hard-boiled eggs, asparagus spears
• Lunch: Egg salad lettuce wrap
• Dinner: Tomato salad with steamed chicken
• Snack: Sliced strawberries

Wednesday

• Breakfast: Two hard-boiled eggs, watermelon chunks
• Lunch: Baked salmon with mushrooms
• Dinner: Roast beef with roasted cauliflower
• Snack: One hard-boiled egg

Thursday

• Breakfast: Two hard-boiled eggs, diced cantaloupe chunks
• Lunch: Steak salad
• Dinner: Mahi Mahi, green beans
• Snack: One hard-boiled egg

Friday

• Breakfast: Two hard-boiled eggs, orange slices
• Lunch: Grilled salmon on a bed of greens with a tomato salad
• Dinner: Sauteed pork chop, bok choy
• Snack: One hard-boiled egg

Saturday

• Breakfast: Two hard-boiled eggs, ham slice
• Lunch: Grilled chicken and veggie skewers
• Dinner: Ahi tuna, wilted kale
• Snack: One hard-boiled egg

Sunday

• Breakfast: Two hard-boiled eggs, cantaloupe chunks
• Lunch: Grilled chicken with a vegetable salad
• Dinner: Baked cod, asparagus spears
• Snack: One hard-boiled egg

Achieving Long-Term Success: Beyond the Boiled Egg Diet

While the boiled egg diet may provide short-term weight loss results, it is crucial to understand that sustainable weight management requires a holistic approach that focuses on lifestyle changes, balanced nutrition, and exercise. After the initial two-week period, it is essential to transition to a well-rounded, nutrient-dense diet that can be maintained in the long run. This will help ensure that the weight loss is sustainable and that overall health and well-being are not compromised.

How To Lose Weight With Boiled Egg 2023

Just about everyone has wanted to lose weight at some point in their life. Experts estimate that on any given day, 65% of Americans^[1] are concerned with their weight — either trying to lose some or maintain their losses. 

With all of the different diet options to be found on the internet, ranging from fad diets to fat-burning pills, it can be challenging to know which ones work and which ones don’t give you any results. One such option is the two-week egg diet plan. 

The Boiled-Egg Diet focuses on eating hard-boiled eggs for a period of two weeks. A person following the program needs to consume a minimum of two eggs per day, but they can be spread out over the course of the day.

While hard-boiled eggs are not the only thing that can be consumed over two weeks, the other options are relatively limited. 

Eggs are high in protein and include several necessary vitamins,^[2] including vitamins A, B, D, E, and K. They also help provide the body with energy. To get all of the benefits, it is important to eat the entire egg. The white contains mostly protein, and the yolk contains the majority of the other nutrients.

Achieving weight loss requires a calorie deficit,^[3] but the body still needs a wide range of nutrients to maintain healthy functions. This egg diet plan allows for rapid weight loss^[4] — some have reported losing up to 24 pounds over 14 days. 

Combining boiled eggs with loads of vegetables along with drinking plenty of water can jump-start weight loss. “Eggs are little nuggets of nutrition, providing protein, choline, vitamin D, lutein, and more,” explains Kelly Plowe, MS, RD.

While eggs are nutrient-dense, the egg diet is quite restrictive, with a limited variety of foods allowed. The restrictions can mean that dieters miss out on some essential dietary needs (like fiber, potassium, and magnesium.) It is not recommended that people follow this diet for longer than the 14-day period.  

In addition to missing some nutrients, the egg diet plan is also a very low-calorie way of eating. For some people, the calorie intake may be too low, leading to lowered energy levels or even a decrease in bone density.^[5]

Two-Week Egg Diet Plan Sample Menu

Here is what one week might look like while following the boiled egg diet:

Monday

• Breakfast: Two hard-boiled eggs, spinach salad
• Lunch: Grilled salmon on a bed of greens
• Dinner: Grilled pork chop with steamed broccoli
• Snack: One hard-boiled egg

Tuesday

• Breakfast: Two hard-boiled eggs, asparagus spears
• Lunch: Egg salad lettuce wrap
• Dinner: Tomato salad with steamed  chicken
• Snack: Sliced strawberries

Wednesday

• Breakfast: Two hard-boiled eggs, watermelon chunks
• Lunch: Baked salmon with mushrooms
• Dinner: Roast beef with roasted cauliflower
• Snack: One hard-boiled egg

Thursday

• Breakfast: Two hard-boiled eggs, diced cantaloupe chunks
• Lunch: Steak salad
• Dinner: Mahi Mahi, green beans
• Snack: One hard-boiled egg

Friday

• Breakfast: Two hard-boiled eggs, orange slices
• Lunch: Grilled salmon on a bed of greens with a tomato salad
• Dinner: Sauteed pork chop, bok choy
• Snack: One hard-boiled egg

Saturday

• Breakfast: Two hard-boiled eggs, ham slice
• Lunch: Grilled chicken and veggie skewers
• Dinner: Ahi tuna, wilted kale
• Snack: One hard-boiled egg

Sunday

• Breakfast: Two hard-boiled eggs, cantaloupe chunks
• Lunch: Grilled chicken with a vegetable salad 
• Dinner: Baked cod, asparagus spears
• Snack: One hard-boiled egg

While weight loss is one benefit of the boiled egg diet, but it isn’t the only benefit. Since the other foods allowed in the program include vegetables, leafy greens, and lean protein, those doing the program also get a lot of antioxidants, minerals, and vitamins.  

The foods that are restricted to the egg diet also eliminate unhealthy eating habits. For instance, processed foods are not allowed, which are linked to obesity^[8] and heart disease.^[9] Plus, dieters have to cut out sugary beverages, which lowers the risk of insulin resistance^[10] and inflammation.^[11]

The eggs themselves offer health benefits^[12] too. Eating boiled eggs can improve the immune system and boost energy.

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One of the most significant risks of doing this diet plan is suffering from constipation. Eggs have no fiber^[6] in them, which is needed for healthy digestion.  

Doctors recommend^[7] men under the age of 50 consume 38 grams of fiber per day, and women of the same age need around 25 grams. Following the egg diet generally restricts beans and whole grains, meaning dieters do not hit fiber goals. 

Another issue to be aware of when doing the egg diet is micronutrient deficiency. Due to the diet being very strict, there are certain vitamins and minerals that you may not be getting enough of while following the plan. It is recommended that you take a multivitamin while following the two-week egg diet plan.

The two-week egg diet plan requires strict eating habits.

The following foods are not allowed while doing the plan:

• Alcohol
• Sugar
• Pasta
• Bread
• Corn
• Potatoes
• Fried foods
• Sweets
• Dairy
• Juice
• Soda

The following foods are allowed while on the egg diet:

• Hard-boiled eggs
• Poultry (no skin)
• Fish
• Lean beef
• Pork
• Lamb
• Leafy green vegetables
• Bell peppers
• Zucchini
• Low-carbohydrate fruits
• Water
• Butter
• Mayonnaise
• Coconut oil

The Boiled Egg Diet t is a low-calorie and low-carb diet plan. If it is strictly followed, it should be effective and work quickly. 

However, it shouldn’t be done long-term because the egg diet is so restrictive and lacks key diet components like fiber, vitamins, and minerals… Thus, the results from the egg diet alone are not sustainable. 

Weight loss achieved on the boiled egg diet may be regained once the 14-day plan is completed, especially if the dieter goes back to unhealthy habits like consuming excessive sugar and processed foods. 

The egg diet should be considered more of a jumping-off point that incorporates healthy lifestyle changes if weight loss goals are to be maintained. Healthy lifestyle changes include portion control, exercise, avoidance of processed and sugary foods, and a healthy mindset.

As with any restrictive eating plan, there are some cons to doing the Boiled Egg Diet. One of the biggest issues discussed above concerns constipation from the lack of fiber. The other issue is a lack of variety of foods which may lead to vitamin, mineral, and essential fatty acid deficiencies.

However, some people may find that a sudden decrease in their carb intake causes energy levels to bottom out. Plus, the diet is not meant to be an ongoing way of eating which can make the weight loss rebound if healthy eating habits are not adopted after 14 days. 

Eggs are a prevalent food allergen, so the diet is not suitable for someone allergic to them. 

Due to the food restrictions while on the Boiled Egg Diet, getting the recommended amount of calcium and other essential nutrients may be challenging. Care should be taken to supplement with a multivitamin and calcium to meet your Recommended Daily Intake of nutrients.

Those that suffer from high cholesterol may want to speak with their healthcare professional before starting the egg diet. Those at an increased risk of heart disease are often told to limit^[13] egg intake to no more than one per day to keep cholesterol levels in check. This diet may not be appropriate for everyone. Those with heart conditions should choose another diet option.

There are multiple variations of the Boiled Egg Diet that have become popular over the years. There are some that do an egg-only version — only eating hard-boiled eggs and drinking water for the two-week period. This diet is not recommended by most doctors as the dieter does not get many of the nutrients needed to stay healthy. 

There is also the egg and grapefruit plan which is the same basic premise as the Boiled Egg Diet. However, half of a  grapefruit is added to each meal. 

The “medical” egg diet is a plan that allows for one hard-boiled egg and one piece of bread for each meal. Plus, as many fruits and vegetables as desired can be eaten. Beverages are limited to only water and black coffee. No butter or oil can be used to cook the eggs. 

There is also a keto^[14] version of the egg diet which requires an increase in fat intake. The goal is to put the body into ketosis. In this version, the eggs are eaten with cheese and butter to boost the amount of fat consumed. Olive oil and Medium Chain Triglycerides are increased to up the good fat intake in the keto version.

Before starting any new diet, a medical professional should be consulted — especially for diets that severely limit the types of food that can be eaten. Certain health conditions make doing the two-week egg diet plan a health risk.  

However, once approval has been given, the Boiled Egg Diet may help people shed unwanted pounds. As with all diet plans, food restrictions should be done in moderation and only for the indicated number of days.

+ 14 sources

Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here

1. Pew Research Center’s Social & Demographic Trends Project. (2006). In the Battle of the Bulge, More Soldiers Than Successes. [online] Available at: https://www.pewresearch.org/social-trends/2006/04/26/in-the-battle-of-the-bulge-more-soldiers-than-successes/
2. ‌Kuang, H., Yang, F., Zhang, Y., Wang, T. and Chen, G. (2018). The Impact of Egg Nutrient Composition and Its Consumption on Cholesterol Homeostasis. Cholesterol, [online] 2018, pp.1–22. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6126094/#:~:text=A%20medium%2Dsized%20boiled%20egg,and%20186%20mg%20is%20cholesterol.
3. ‌Benton, D. and Young, H.A. (2017). Reducing Calorie Intake May Not Help You Lose Body Weight. Perspectives on Psychological Science, [online] 12(5), pp.703–714. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5639963/
4. ‌Wal, J.V., Gupta, A., Khosla, P. and Dhurandhar, N.V. (2008). Egg breakfast enhances weight loss. International Journal of Obesity, [online] 32(10), pp.1545–1551. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2755181/
5. ‌Redman, L. M. (2008). Calorie Restriction and Bone Health in Young, Overweight Individuals. Archives of Internal Medicine, [online] 168(17), p.1859. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2748345/
6. ‌Réhault-Godbert, S., Guyot, N. and Nys, Y. (2019). The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Nutrients, [online] 11(3), p.684. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470839/
7. ‌McManus, K.D. (2019). Should I be eating more fiber? – Harvard Health. [online] Harvard Health. Available at: https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927
8. ‌Poti, J.M., Braga, B. and Qin, B. (2017). Ultra-processed Food Intake and Obesity: What Really Matters for Health—Processing or Nutrient Content? Current Obesity Reports, [online] 6(4), pp.420–431. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5787353/
9. ‌Srour, B. , Fezeu, L.K., Kesse-Guyot, E., Allès, B., Méjean, C., Andrianasolo, R.M., Chazelas, E., Deschasaux, M., Hercberg, S., Galan, P., Monteiro, C.A., Julia, C. and Touvier, M. (2019). Ultra-processed food intake and risk of cardiovascular disease: prospective cohort study (NutriNet-Santé). BMJ, [online] p.l1451. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6538975/
10. ‌Malik, V.S., Popkin, B.M., Bray, G.A., Despres, J.-P. ., Willett, W.C. and Hu, F.B. (2010). Sugar-Sweetened Beverages and Risk of Metabolic Syndrome and Type 2 Diabetes: A meta-analysis. Diabetes Care, [online] 33(11), pp.2477–2483. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2963518/
11. ‌Ramne, S., Drake, I., Ericson, U., Nilsson, J., Orho-Melander, M., Engström, G. and Sonestedt, E. (2020). Identification of Inflammatory and Disease-Associated Plasma Proteins that Associate with Intake of Added Sugar and Sugar-Sweetened Beverages and Their Role in Type 2 Diabetes Risk. Nutrients, [online] 12(10), p.3129. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7602152/
12. ‌Kuang, H., Yang, F., Zhang, Y., Wang, T. and Chen, G. (2018). The Impact of Egg Nutrient Composition and Its Consumption on Cholesterol Homeostasis. Cholesterol, [online] 2018, pp.1–22. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6126094/
13. ‌Drouin-Chartier, J.-P., Chen, S., Li, Y., Schwab, A.L., Stampfer, M.J., Sacks, F.M., Rosner, B., Willett, W.C., Hu, F.B. and Bhupathiraju, S.N. (2020). Egg consumption and risk of cardiovascular disease: three large prospective US cohort studies, systematic review, and updated meta-analysis. BMJ, [online] p.m513. Available at: https://www.bmj.com/content/368/bmj.m513
14. ‌Batch, J.T., Lamsal, S.P., Adkins, M., Sultan, S. and Ramirez, M.N. (2020). Advantages and Disadvantages of the Ketogenic Diet: A Review Article. Cureus. [online] Available at: https://www.ncbi.nlm. nih.gov/pmc/articles/PMC7480775/

The Boiled Egg Diet to Lose 20 Pounds In Just 2 Weeks

The Boiled-Egg Diet Plan focuses on eating hard-boiled eggs for a period of two weeks. The diet claims to help you lose weight, up to 24 pounds in just weeks.

You can burn fat and accelerate your metabolism with this boiled egg diet plan, which includes eggs, fruit, and vegetables. Your body will thank you for the weight loss.

In two weeks, this egg diet can help you lose 24 pounds. It’s simple and easy to follow and you can lose weight more quickly with less exercise.

So without further ado, here’s everything you need to know to give the low-calorie boiled egg diet a try and lose weight and belly fat fast in 2 weeks.

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How Does the Egg Diet Work?

As much as you, and millions of other people, want to lose weight, it’s practically impossible to cut on the pounds without decreasing your calorie intake.  

Now, granted it shouldn’t be rigorous, to the point where you starve yourself, but, you want to get the right nutrients (legumes, meats, fruits, etc) in with the least amount of calories possible.

Eggs are a good source of protein and efficient calorie burners (since high-protein foods boost metabolism to break themselves down). 

They’re capable of providing a lot of energy throughout the day. That’s why they’re usually added as a part of a healthy diet. 

If you’re not familiar with the nutritional anatomy of the egg, you should know that the white part is lean protein, while the yellow egg yolk is filled with healthy nutrients. 

One medium hard-boiled egg weighs about 44 grams (g) and provides around 5.5 g of protein, or about 10–12% of an adult’s daily recommended intake. 

Eggs also provide important vitamins and minerals, including calcium, iron, magnesium, phosphorus, potassium, selenium, folate, choline, vitamin A, vitamin B-12, vitamin D, and various antioxidants.

Although this boiled egg diet is fast and effective for weight loss, you need to consume a lot of fresh low-carb vegetables and fruits, whole grains, and beans. 

And most importantly to reduce the calorie intake, cut back on high-calorie desserts, fast food, fizzy drinks, and sweets.

If you’re feeling hungry to an abnormal degree, it could be because you’re not getting enough water. Drink more! You’ll feel more energized, stay fit, and suppress the cravings to maintain fewer calories going inside you. 

Is the 14-Day Boiled Egg Diet Safe and Effective?

Although there’s no conclusive evidence from a study for the effectiveness and health benefits of this diet, the nutritional facts of eggs overall support the protein-rich, calorie-burning element.

Note that as a low-calorie diet, it’s effective for quick weight loss on a short-term basis (it spans only 14 days for a reason). 

But over time, the boiled egg diet isn’t recommended because nutrient deprivation over time can damage your body, off-balance your metabolism, and increase your risk for various health conditions.

But again, if you want to cut weight to say, start combatting obesity or lose a couple of pounds fast, you can try this egg diet and see the results by yourself.

Are There Side Effects of Eating Mostly Boiled Eggs?

The low-calorie nature of the egg diet plan restricts many carbs and high-fiber foods, so you may miss the mark on your daily fiber intake if you’re not careful.

Men 50 and under should get at least 38 grams of fiber and women should get at least 25g of fiber. 

Low Fiber levels mean colon cancer, unhealthy cholesterol levels, constipation, and diverticulosis.

Additionally, forgetting to maintain a nutrition balance in this restrictive diet means you’re filling up on a lot of cholesterol in eggs, which, as a recent study shows can increase your risk of heart disease. 

Another study has shown that high levels of daily egg consumption are associated with a higher risk of type 2 diabetes. 

It’s always worthwhile to speak to a registered dietitian or doctor to discuss the effect on your overall health and if it’s an effective weight loss plan given your nutritional needs.  

Types of Egg Diets

Egg diet participants have a few variations to choose from. You can try one variation this week, another next week, and another the following week in your egg diet plan. 

Here are a few variations of the egg diet plan you can substitute if things get boring or you’re looking for some extra benefits. 

Egg and Grapefruit Diet

It lasts for the same period of time as the 14-day egg diet. With this eating plan, you consume half a grapefruit with your egg or lean protein at every meal. No other fruits are allowed.

Egg-Only Diet

An egg diet based on only eggs is called a mono diet. Diets that consist of eating only a single food for a prolonged period of time are considered to be mono diets, which are unhealthful weight loss programs. 

In this program, people eat only hard-boiled eggs and water for two weeks. As you can imagine, exercising on this plan isn’t recommended due to the extreme fatigue you will likely experience.

“Medical” Egg Diet

You have to eat one egg and one piece of bread three times a day on this egg diet. You can eat any amount of fruit and vegetables you want. Water, black coffee, and other zero-calorie drinks are allowed. 

As long as no calories are added, you can prepare eggs however you like. This means you cannot use butter or oil while cooking your egg.

Those who follow this diet believe that it is used in medical settings to reduce a patient’s weight before surgery, but there is no evidence to support that claim. 

While some bariatric physicians do suggest diets before surgery, they’re usually liquid diets (including meal replacement shakes) supervised by a physician. 

Keto Egg Diet

The keto diet requires you to consume more fat to put your body into a state of ketosis. For this version of the egg diet, eating eggs with butter and cheese will cause your body to produce ketones. 

According to the Internet, the most popular ratio for egg to fat (cheese or butter) is one egg to one tablespoon.  

Example Boiled Egg Diet – Two-Week Menu:

As we said, you can’t just go around eating eggs all day on your calorie deficit. That’s counterproductive to your health. 

You need a proper, balanced meal plan amid your nevertheless restrictive, low-calorie keto diet. 

That means incorporating other healthy food (e.g. non-starchy vegetables) into your high-protein diet and eating plan (regularly scheduled meals are also important). 

Boiled Egg Diet – FIRST WEEK:

Monday

• Breakfast: 2 boiled eggs and 1 citric fruit
• Lunch: 2 slices of bread and some fruit
• Dinner: a bowl of salad and chicken

TUESDAY

• Breakfast: 2 boiled eggs and 1 citric fruit
• Lunch: green vegetable salad and chicken
• Dinner: 2 boiled eggs, 1 orange, and veggie salad

WEDNESDAY

• Breakfast: 2 boiled eggs and 1 citric fruit
• Lunch: low-fat cheese, 1 slice of bread, 1 tomato
• Dinner: chicken and salad

THURSDAY

• Breakfast: 2 boiled eggs and 1 citric fruit
• Lunch: fruit only
• Dinner: chicken and salad

FRIDAY

• Breakfast: 2 boiled eggs and 1 citric fruit
• Lunch: steamed veggies and 2 eggs
• Dinner: fish and salad

SATURDAY

• Breakfast: 2 boiled eggs and 1 citric fruit
• Lunch: fruit only
• Dinner: veggies and chicken

SUNDAY

• Breakfast: 2 boiled eggs and 1 citric fruit
• Lunch: tomato salad, chicken, steamed veggies
• Dinner: steamed veggies

Boiled Egg Diet – SECOND WEEK:

MONDAY

• Breakfast: two boiled eggs
• Lunch: salad and chicken
• Dinner: orange, salad, and two boiled eggs

TUESDAY

• Breakfast: two boiled eggs
• Lunch: two boiled eggs and steamed vegetables
• Dinner: spinach and barbecued fish

WEDNESDAY

• Breakfast: two boiled eggs and fruit
• Lunch: cooked chicken and salad
• Dinner: orange, salad, and two boiled eggs

THURSDAY

• Breakfast: two boiled eggs and grapefruit
• Lunch: steamed vegetables, two boiled eggs, and low-fat cheese
• Dinner: steamed chicken and salad

FRIDAY

• Breakfast: two boiled eggs and fruit
• Lunch: tuna salad
• Dinner: two boiled eggs and salad

SATURDAY

• Breakfast: two boiled eggs and fruit
• Lunch: cooked chicken and salad
• Dinner: fruits

SUNDAY

• Breakfast: two boiled eggs
• Lunch
• Dinner: steamed vegetables and steamed chicken

You can easily follow the simple menu. As the egg diet plan is a ketogenic diet (low on carbohydrates), don’t forget to consult your physician before starting it. 

Remember that for optimal and healthy weight loss, you want to complement any diet with sufficient exercise to burn fat faster and build/maintain muscle.

Get some amazing results and try out the low-calorie diet!

Should You Try the Hard-Boiled Egg Diet?

Overall, the hard-boiled egg diet is only masquerading as a healthy diet. 

While this diet plan contains many healthy foods, it is not the best way to lose weight or improve your health.

This is because the egg diet is extremely restrictive and too low-calorie for most people.

While this diet may help with short-term weight loss, the weight will likely return soon after you stop dieting. 

Furthermore, outside of a handful of studies about high protein breakfasts and weight loss, there is no evidence behind the diet.

Nor do those studies suggest that eggs have any magical power, other than the fact that they are a low-calorie, nutritious food.  

Moreover, most of the research about the health benefits of eggs looks at including eggs as part of a healthy diet. 

It also offers no proof that eating a large quantity of eggs will increase these benefits.

In fact, consuming a low-calorie diet that consists mostly of eggs can displace other, nutritious foods from your diet. 

Ultimately, this egg diet appears to be another fad diet. 

It may not be the best approach for long-term weight loss. 

Instead of following the hard-boiled egg diet, try adding more eggs to your meals and snacks as part of a healthy lifestyle change. 

Currently, the American Heart Association’s stance is that one whole egg (or two egg whites) per day can be part of a healthy diet.

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menu for 4 weeks, results and feedback from nutritionists

Pros of the egg diet

The diet is low in carbohydrates, while high in protein, which allows you to lose fat mass and prevent “burning” of muscles. This diet is suitable for those who play sports. Microelements and vitamins contained in eggs also have a positive effect on the condition of the skin, hair and nails.

Chicken eggs are one of the most nutritious foods, so the feeling of hunger during this diet is not so strong. Satiety occurs faster, so the portion eaten is smaller, and the desire to eat again occurs later.

Disadvantages of the egg diet

A large amount of eggs and other protein foods puts an increased burden on the kidneys and liver. Therefore, the diet is contraindicated in diseases of these organs.

Lack of fiber and excess of protein can lead to digestive problems, constipation. It is possible to reduce the risk of this by taking plant fiber.

The diet limits the diet and many elements for the normal functioning of the body are missing. A multivitamin is recommended. Egg diet is contraindicated for pregnant, lactating, suffering from heart disease and debilitated. Before starting a diet, you should consult your doctor.

Menu for 4 weeks for the egg diet

During the diet, you need to drink a lot to make it easier for the body to remove processed protein foods. Fatty and spicy foods, sodas, alcohol (only dry wine in a small amount is possible), coffee and flour, sugar, sweet fruits like bananas are excluded, potatoes are severely limited.

Week 1

In the first week there is a smooth immersion into the diet. The process facilitates a large number of eggs in the diet, which give a feeling of satiety for a long time and do not keep you from “breaking down” at the first stage. The nutrition is fractional, between the main meals you can eat unsweetened fruit or low-fat dairy products without additives.

Day 1

Breakfast: 2 hard-boiled eggs and a grapefruit
Lunch: any amount of one kind of fruit, until full
Dinner: boiled beef 200 gr

Day 2

Breakfast: 2 hard-boiled eggs and orange
Lunch: boiled vegetables, 1 egg, 100 g low-fat cottage cheese
Dinner : grapefruit and vegetable salad – tomatoes, cucumbers, onions, Chinese cabbage, bell peppers

Day 3

Breakfast : 2 hard-boiled eggs and grapefruit
Lunch : choice of stewed or boiled vegetables of one kind (e.g. courgettes, carrots, green beans) and 2 boiled eggs 9003 1 Dinner: boiled white fish 200 gr, lettuce 3 pcs, grapefruit

Day 4

Breakfast: 2 hard-boiled eggs and an orange
Lunch: boiled or baked skinless chicken breast 200 gr
9 0029Dinner: 2 boiled eggs, lettuce or celery, grapefruit

Day 5

Breakfast: 2 hard boiled eggs and grapefruit
Lunch : boiled vegetables, 1 egg, 50g low-fat cottage cheese
Dinner : vegetable salad – tomatoes, cucumbers, onions, Chinese cabbage, bell peppers, grapefruit

Day 6

Breakfast : 2 hard-boiled eggs and an orange
Lunch: boiled or baked chicken breast without skin 200 gr, piece cereal bread
Dinner: Unsweetened fruit salad (pear, orange, kiwi, apple) dressed with lemon juice

Day 7

Breakfast : 2 hard boiled eggs and grapefruit
Lunch 90 030 : stewed or boiled vegetables of one kind choice (e. g. zucchini, carrots, green beans) and 2 boiled eggs
Dinner : a slice of grain bread, vegetable salad – tomatoes, cucumbers, onions, Chinese cabbage, bell peppers, grapefruit

Week 2

Advice
The main weight loss occurs in the first 2 weeks. By the second week, the body is already a little accustomed to a new type of food and it becomes easier to maintain a diet.

Day 1

Breakfast: 2 hard-boiled eggs and grapefruit
Lunch : boiled vegetables, 1 egg, 50 g low-fat cottage cheese
Dinner : 2 boiled eggs, lettuce or celery, grapefruit

Day 2

Breakfast: 2 hard-boiled eggs and an orange
Lunch: stewed or boiled vegetables of your choice (e.g. squash, carrots, green beans) and 2 boiled eggs
Dinner: ovo fresh salad – tomatoes, cucumbers , onion, Chinese cabbage, bell pepper, grapefruit

Day 3

Breakfast: 2 hard-boiled eggs and grapefruit
Lunch : boiled or baked skinless chicken breast 200g
Dinner : a slice of whole grain bread, 2 boiled eggs, lettuce or celery, grapefruit

Day 4

Breakfast: 2 hard boiled eggs and an orange
Lunch : stewed or boiled vegetables of one kind to choose from (for example , zucchini, carrots, green beans) and 2 boiled eggs
Dinner: vegetable salad – tomatoes, cucumbers, onions, Beijing cabbage, bell peppers, grapefruit

Day 5

Breakfast : 2 hard boiled eggs and grapefruit
Lunch : Boiled or baked skinless chicken breast 200g
Dinner : Unsweetened fruit salad (pear, orange, kiwi, apple) dressed with lemon juice

9002 2 Day 6

Breakfast: 2 hard-boiled eggs and an orange
Lunch: stewed or boiled vegetables of your choice (e. g. squash, carrots, green beans) and 2 boiled eggs
Dinner: vegetable salad – tomatoes, cucumbers, onions, Chinese cabbage, bell peppers, grapefruit

Day 7

Breakfast: 2 hard-boiled eggs and grapefruit
Lunch : boiled vegetables, 1 egg , 50 g low-fat cottage cheese
Dinner : unsweetened fruit salad (pear, orange, kiwi, apple) dressed with lemon juice

Week 3

Advice
Starting from the third week, eggs are replaced by other protein-rich foods: meat, fish, poultry, dairy products. At the same time, the amount of fruits and vegetables increases, which has a positive effect on the intestines, if the abundance of protein foods in the first weeks had a fixing effect on the gastrointestinal tract. These products are distributed throughout the day, the food is the same fractional, at least 4-5 times a day.

Day 1

Any single type of unsweetened fruit (eg green apples)

Day 2

Boiled or steamed vegetables, excluding potatoes. Fresh vegetables can be added

Day 3

Fresh and boiled vegetables, fruits

Day 4

Boiled or steamed fish, stewed cabbage

Day 5

Lean chicken or beef, boiled vegetables

Day 6

One type of unsweetened fruit

Day 7

One type of unsweetened fruit. Fresh and boiled non-starchy vegetables, steamed vegetables can be added, unsweetened fruit

Week 4

Advice
This week is the end of the diet, and it is important to follow all the recommendations in order to consolidate the result and the weight lost does not come back. Products are also distributed in a comfortable order for the whole day. New, familiar foods are added to the menu to dilute the diet.

Day 1

Boiled beef: 200 g, 3 tomatoes and 3 cucumbers, 1 fruit, 1 whole wheat toast is allowed ata, 1 grapefruit , 1 slice of bread

Day 3

Boiled beef or chicken of your choice: 200 gr, tuna in own juice 100 gr, 4 cucumbers and 4 tomatoes, 1 orange, 1 slice of bread

Day 4

Boiled chicken breast 30 0 gr , 2 cucumbers and 2 tomatoes, 150 g low-fat cottage cheese, a glass of fat-free kefir, 1 grapefruit

Day 5

Boiled vegetables 300g, 100g low-fat cottage cheese, 1 grapefruit, 1 toast

Day 6

Low-fat cheese (e. g. mozzarella) or cottage cheese: 50g, boiled vegetables 200 gr, 2 tomatoes, 2 cucumbers , 1 toast, 1 orange

Day 7

2 boiled eggs, 3 tomatoes, 1 grapefruit, lettuce 5 pcs, a slice of whole grain bread

Results who was extremely overweight. With a smaller excess of fat mass, the results are usually about 10 – 15 kg.

The diet is quite strict, it is not worth sitting on it more than once a year. Diseases of the stomach and intestines may also worsen, cholesterol may increase. After the diet, you need to monitor your condition and, if necessary, visit a doctor to do tests.

Reviews of nutritionists

— With an increase in the consumption of eggs, cholesterol may increase, especially in people at risk: with diseases of the heart, blood vessels. Lack of carbohydrates in the egg diet can lead to lethargy, drowsiness. A large amount of protein increases the load on the stomach and intestines, possibly bloating, constipation. After such a strict nutrition plan, the risk is high not only to gain back the lost kilograms, but also to harm health. Before such a diet, you need to consult a doctor, advises Dilara Akhmetova, consultant nutritionist, nutrition coach.

Egg diet A to Z

The boiled egg diet is one of the varieties of mono-diets: ways of eating in which a person is limited to one single product. There are many variations of such diets: dairy, cereal, cottage cheese, vegetables and fruits. Many of them are “hungry” and sticking to them in the long run is quite difficult. This is the main plus of the egg diet: thanks to the nutritional value of eggs and the high content of protein in them, you can hold out on them for a long time. In addition, eggs are a product that allows you to cook many different dishes, which means that a breakdown due to depression also does not threaten.

Content:

1. The essence of the diet
2. Chicken eggs: health benefits
3. Short Term Egg Diet
4. Advantages and disadvantages of this way of eating
5. Detailed nutrition menu: egg diet for 2 weeks
6. 3 days program
7. How to make the egg diet tastier

The essence of the diet

The egg diet is not a mono-diet. This is rather one of the varieties of protein diets, where carbohydrates are severely limited. It is distinguished by a high content of vegetables and especially fruits, and because of this it is easier to tolerate. Fruits, due to their fructose content, prevent feelings of weakness and dizziness.

Some time ago, eggs were considered harmful: doctors assumed that cholesterol was deposited in the vessels because of them. It was later proven that this had nothing to do with eggs. In addition, eggs are digested by more than 90%.

In addition, by this method, you can quickly lose weight.

Reviews of the egg diet put it in an extremely positive light: weight loss really reaches 5-8 kg in 2 weeks. In addition, provided that you do not return to your previous eating habits, the result is fixed for a long time.

Remember the importance of the correct exit from the diet. Since this diet is accompanied by a large amount of citrus fruits, they should be continued to be consumed. After the end of the diet, one meal a day can be replaced with eggs.

Chicken eggs: health benefits

In the nutrition of athletes, eggs play a huge role due to their richness in proteins. When dieting, eggs saturate the body with important trace elements and essential amino acids, and also give a feeling of satiety.

The calorie content of one chicken egg is 60 kcal (for comparison: in one orange – 70 kcal). A chicken egg is digested in the stomach for 4 hours – this is how much a person feels full. This means that no more than 700 kcal are consumed per day on an egg diet, which allows you to lose weight very quickly: from 5 to 10 kg of excess weight is lost per week.

Eggs contain:

1. phosphorus;
2. potassium;
3. manganese;
4. zinc;
5. iron;
6. vitamins A, B, E, K, D;
7. antioxidants;
8. choline;
9. biotin;
10. amino acids.

short term egg diet

There are many such diets. Many of them allow the use of not only eggs, but also vegetables, fruits, lean meats and fish.

How much weight can you lose

If you stick to a diet of boiled eggs for a week, you can lose from 1.5 to 3 kg. Moreover, swelling is guaranteed to go away. This is another protein diet: Dukan, Atkins, “Kremlin”, Maggi, etc.

Important Diet Rules

1. There are three meals per day. Snacks are not allowed.
2. Permitted fruits are exclusively citrus fruits: oranges, lemons, grapefruits.
3. If meat is present in the diet, then it is either skinless chicken or lean meat (pork and lamb are prohibited). Cooking – either baking or steaming.
4. During the diet, carefully monitor the behavior of the body: it can react with an allergy, even if this has not happened before.
5. Breakfast usually starts with a citrus fruit, which should be eaten first. It reduces the volume of the stomach.
6. Eggs, due to the high amount of protein, can adversely affect the functioning of the kidneys. Therefore, during the egg diet, it is necessary to drink as much water as possible in order to remove decay products. Water, green tea, other unsweetened herbal teas are allowed. You need to drink more than 2 liters per day.
7. If salad is allowed on the diet, then only lemon juice can be used as a dressing.
8. When cooking eggs, spices and salt are not used.
9. The egg diet is prohibited during pregnancy and lactation, as well as in the presence of chronic diseases.
10. Such a diet can lead to flatulence and other bowel problems.
11. It is best to start a diet after undergoing an examination of the organs of the gastrointestinal tract and with the consent of a doctor.

Do’s and Don’ts

The canonical two-week diet was first published in a book by Ariel Chandler. By the way, nothing is known about the author: perhaps she is not a nutritionist at all.

Allowed in her version:

1. lean chicken;
2. white and red fish;
3. beef, veal, rabbit;
4. non-starchy vegetables – tomatoes, cucumbers, avocados, lettuce, lettuce, greens, celery root, radish, white cabbage, carrots, beets, asparagus, green beans, eggplant, zucchini;
5. fruits: lemons (lemon juice), oranges, grapefruits, apples, pears, tangerines, plums;
6. berries;
7. dairy products: unsalted sheep’s cheese, low-fat cottage cheese, low-fat milk, low-fat kefir and / or yogurt;
8. water, black coffee and other non-caloric drinks.

What was banned:

1. sugary drinks;
2. snacks;
3. alcohol;
4. flour products;
5. pasta;
6. potato;
7. confectionery;
8. chocolate;
9. fatty meats;
10. sour cream;
11. mayonnaise;
12. honey;
13. nuts;
14. soft cheeses;
15. vegetable oils;
16. any fats.

Contraindications

1. Pregnancy,
2. lactation,
3. chronic diseases,
4. allergy,
5. citrus intolerance,
6. high blood cholesterol,
7. atherosclerosis of arteries,
8. diseases of the genitourinary system,
9. disorders in the liver.

Advantages and disadvantages of this regimen

Advantages of the egg diet

1. egg protein is good for hair, skin and nails;
2. eggs are cooked very quickly, so you do not waste time preparing complex dishes;
3. eggs are a springboard for many recipes; they can not only be boiled, but also fried without oil;
4. eggs contribute to the manifestation of the relief of the body during fitness.

Drawbacks

Lack of fiber and excess protein can lead to constipation and other bowel problems. To prevent this, it is recommended to take vegetable fiber separately as a dietary supplement. Also, a large number of eggs puts a serious strain on the liver and kidneys.

The egg diet, like any mono-diet, is imperfect. If you stick to it for a long time, then there is an imbalance of vitamins and trace elements in the body. Excess protein can also cause ailments. You can follow this diet only after consulting with your doctor.

Detailed nutrition menu: 2 weeks egg diet

Diet for 3 days

This is a kind of express weight loss for any important event or photo shoot. The menu consists of two ingredients: three eggs and three oranges a day. According to the results of the diet, up to 3 kg is dropped and puffiness disappears.

Oranges should be eaten in their natural form, and eggs should be cooked: they can be boiled in a bag, soft-boiled or hard-boiled, to your taste. An egg can also be fried in a pan without oil to make scrambled eggs or scrambled eggs (without milk).

How to make the egg diet tastier?

Take advantage of life hacks – add low-calorie sauces to dishes that will not affect the total daily calorie intake in any way.

Low Calorie Caesar Sauce Mr. Djemius ZERO.

Caesar is the perfect low-calorie addition to a salad or hard-boiled eggs. You will love the combination of parmesan, fresh garlic, onion and spicy spices.

The sauce does not contain sugar. Thanks to this, a low-calorie and low-carbohydrate supplement can easily diversify the diet even on PP. A teaspoon of sauce contains only 31 kcal.

The sauce is prepared in such a way that it combines low calorie content and natural ingredients, so you will not feel the taste of “chemistry”. It is made from water, olive oil, anchovies, parmesan cheese, lemon juice, mustard powder, soy sauce, erythritol, a no-calorie sweetener, spices, salt, and natural preservatives.

It is convenient that the bottle has a wide neck – so you can control the portion size by adding it with a spoon.

Low Calorie Teriyaki Sauce Mr. Djemius ZERO

Teriyaki is a popular topping in Japanese cuisine. It is prepared on the basis of soy sauce with the addition of wine vinegar, fresh ginger, garlic and other spices.

This version of Teriyaki does not contain sugar. Thanks to this, a low-calorie and low-carbohydrate supplement can easily diversify the diet even on PP. There are only 10 calories in one serving of the sauce.

Add it to meat and chicken, use it as a salad dressing.

Mr. Low Calorie Mayonnaise Djemius ZERO

On this diet (and on any other), mayonnaise is prohibited because of the huge calorie content and not the healthiest composition. In addition, in the usual store-bought mayonnaise, various chemical flavor enhancers and flavorings are used, which increase appetite and are addictive. You can’t lose weight with this mayonnaise.

Use an alternative: low-calorie mayonnaise with a natural and healthy composition. Choose from 5 flavors! On such diets, this product is a real salvation from the monotonous taste of vegetables, eggs and chicken.

The energy value of ordinary mayonnaise is 610 kcal per 100 gr. In mayonnaise Mr. Djemius ZERO only 140 kcal per 100 gr. Less than 4.4 times!

Remember that no nutritionist recommends sticking to restrictive diets for a long time. We recommend considering this way of eating as a short-term, intermediate stage in the transition to proper nutrition.