Boiled Egg Diet 2023 – How To Lose 20 Pounds In 2 Weeks

Boiled eggs help you lose weight and keep you in shape. It may sound weird at first, but the fact is that it actually helped thousands of people to lose weight within two weeks. Science obesity is one of the biggest health issues these days; many people are looking for an instant healthy solution to lose weight.

The boiled egg diet is considered one of the fastest ways to lose a significant amount of weight within two weeks.

If you have come here searching for How to lose 20 pounds in 2 weeks? I’ve shared some of the most effective boiled egg diets you can follow. Since these diets work differently for different people, I’ve shared two diet plans so that you can follow the one that goes best with your health and needs. So let’s begin.

The Boiled Egg Diet: How It Works, What to Eat, Risks, and More

Before we start with the diet plans, you must know these facts related to the boiled egg diets.

Why Boiled Egg Diets?

Without knowing the significance and nutritional value of any diet, you cannot trust whether it’s a good option for you or not. What makes eggs ideal for losing weight is the rich-protein content found in them. A high-protein diet helps you deal with the situation when you are trying to eat less to lose weight.  You can easily follow a low-carb diet plan by adding eggs to your diet.

A large boiled egg diet contains around 6 grams of proteins, including 3.6 grams of egg white and 2.5 grams of egg yolk. Therefore they offer an increased feeling of fullness and reduce the food craving for the next 24-36 hours, which automatically helps you lose weight.

Additionally, boiled egg diets are lightweight and let you incorporate other diets like fruits and vegetables into your diet plan. In addition to proteins, eggs are a rich source of vitamins, copper, zinc, iron, and selenium and help you boost your immunity.

Do Eggs Contain Any Unhealthy Components?

Knowing the unhealthy components of eggs is critical since we are concerned about losing weight in a healthy way. Eggs contain significant saturated fats and trace amounts of trans fats. It means they are definitely going to increase the blood cholesterol level. Since obesity and cholesterol are closely related, you need to be careful before going for a boiled egg diet.

The best part is that cholesterol/fat contained in the egg is only found in the egg yolk. You can easily separate out that yolk and egg white of a boiled egg, making the egg safe for you. Additionally, you can decrease the number of eggs per week in order to keep your blood cholesterol at an acceptable level.

Boiled Egg Diet Plan-1

A two-week boiled egg is ideal for losing weight since it takes at least one week to get used to eating habits. Once your body gets used to a diet, it responds to the diet intake, and you can lose as much as 20 pounds within a deadline of two weeks.

The first diet plan I’m going to share is for people having normal health. You can follow this diet if you don’t have any issues related to heart, diabetes, or higher cholesterol level. In the first week of the diet plan, you need to eat 20-24 boiled eggs. So, here is the 1st plan you have to follow

1st Week

Monday

• Breakfast: Two boiled eggs and 1/2 Citrus Fruits, preferably Orange or grapefruit
• Lunch: Low-Calorie Salad preferably Veg-only Salad and Steamed Chicken
• Dinner: ½ Citrus Fruit, two boiled Eggs, and Salad

Tuesday

• Breakfast: Two boiled eggs, 1/2 Citrus Fruit
• Lunch: Green Salad followed by Steamed Chicken or Steamed Vegetables
• Dinner: Baked Chicken With Vegetable-only Salad

Wednesday

• Breakfast: Two boiled eggs with one citrus fruits/1/2 glass Citrus Fruit Juice
• Lunch: Salad with two boiled eggs
• Dinner: Salad with a small piece of Baked Chicken Breast

Thursday

• Breakfast: Two boiled eggs with Fresh Citrus Fruit Juice-½ glass
• Lunch: Salad Only-Tuna salad is the best option
• Dinner: Two boiled eggs with Salad/ if you still feel hungry, add steamed Chicken to your diet as well

Friday

• Breakfast: Two boiled eggs with ½ citrus fruit
• Lunch: Fruit Salad
• Dinner: Two boiled eggs with steamed vegetables or Veg-only Salad

Saturday

On the sixth day and onwards, it is advised to add some carbs to your diet.

• Breakfast: Two boiled eggs with half citrus fruit
• Lunch: Salmon Avocado Salad With ½ slice of whole wheat bread
• Dinner: Two boiled eggs with a vegetable salad

Sunday

• Breakfast: Two boiled eggs with 1.2 citrus fruit or fresh Citrus fruit juice
• Lunch: One slice of wholemeal bread with steamed vegetables
• Dinner: Two boiled eggs with 1/2 orange or grapefruit

2nd Weak

Monday

• Breakfast: Two boiled eggs with 1/2 Citrus Fruit or Fresh Lime Juice(½ glass)
• Lunch: Steamed Chicken/Fish with Vegetable salad
• Dinner: Two boiled eggs with Salad

Tuesday

• Breakfast: Two boiled eggs with ½ Citrus Fruit
• Lunch: Steamed Vegetables with ½ slice of whole-wheat beard
• Dinner: Grilled or Steamed Chicken With Vegetable Salad

Wednesday

• Breakfast: Two boiled eggs with ½ citrus Fruit
• Lunch: Two boiled eggs with Tuna salad or any salad with low-fat cheese
• Dinner: Baked Chicken/Fish with a vegetable salad

Thursday

• Breakfast: Two boiled eggs with one citrus fruit or fresh Lime juice(½ glass)
• Lunch: Low-fat Cheese Salad or Tuna Salad
• Dinner: Steamed Chicken or Steamed Vegetables with Veg-only Salad

Friday

• Breakfast: Two boiled eggs with one citrus fruit
• Lunch: Low Fat Cheese With Salad and two boiled eggs
• Dinner: Two boiled eggs with a vegetable salad

Starday

• Breakfast: Two boiled eggs with ½ citrus fruit
• Lunch: Fruit Salad-You can also add low-fat cream
• Dinner: Baked Chicken Breast with Veg-only Salad

Sunday

• Breakfast: Two boiled eggs with one citrus Fruit
• Lunch: ½ slice of whole-wheat bread with vegetable salad and low-fat cheeses
• Dinner: Two boiled eggs with a vegetable salad

Hard-Boiled Egg Diet Plan-2

The Hard-boiled egg diet is another effective diet plan that helps you lose around 20 lbs in 14 days. This diet requires you to eat 2-4 hard-boiled eggs per day for instant weight loss. Although it will help you get 100% results, it is likely to affect your health in the long run.

To be safe and avoid the long-term negative impacts of diet, I’ve made this plan that requires only 1-2 hard-boiled eggs a day.

Week 1

Monday

• Breakfast: Two boiled eggs with a slice of fruit-preferably citrus fruit
• Lunch: Green Salad with Whole-wheat Bread
• Dinner: Tuna Salad with steamed Chicken

Tuesday

• Breakfast: One boiled egg with fruit like blueberries or half apple
• Lunch: Green Smoothie, one boiled egg, and Green Salad
• Dinner: Cooked Chicken/Fish with Green salad

Wednesday

• Breakfast: Two boiled eggs with Greek Yogurt
• Lunch: ½ slice of wholemeal bread, walnuts, and Green smoothie
• Dinner: Vegetable salad with baked chicken Breast

Thursday

• Breakfast: One boiled egg with Oats-preferably steel Cut oats
• Lunch: Green smoothie with low-fat cheese Tuna salad
• Dinner: One boiled egg and Steamed vegetables

Friday

• Breakfast: Two boiled eggs with a slice of fruit
• Lunch: Tuna Steak and Green Smoothie
• Dinner: Steamed or Baked Chicken with a green salad

Saturday

• Breakfast: Two boiled eggs with Steel Cut Oats
• Lunch: Green smoothie with ½ slice of wholemeal bread
• Dinner: Cooked Fish/Chicken with Veg-only Salad

Sunday

• Breakfast: Two Boiled eggs with Greek Yogurt
• Lunch: Fruit Salad with low-fat Cream or Tuna Salad and green smoothie
• Dinner: Steamed Vegetables or Chicken with 1/2 slice of whole-wheat bread

While following this diet, it is not compulsory to consume both eggs for breakfast, and you can eat one egg for breakfast and another for lunch. Additionally, if you have an increased feeling of fullness, you should consume only one hard-boiled egg in a day.

Week 2

It is the time when your body will adopt the diet plan, and the weight loss process is at its full bloom. At this stage of the diet plan, it is advised to eat at least two hard-boiled eggs per day and stay strict with the diet schedule.

Monday

• Breakfast: Two boiled eggs with 1 Citrus fruit or slice of any other fruit
• Lunch: One slice of whole-wheat bread with a green salad
• Dinner: Cooked Chicken/fish with a vegetable salad

Tuesday

• Breakfast: Two boiled eggs with Greek Yogurt and blueberries
• Lunch: Fruit Salad with Protein/Green smoothies
• Dinner: One slice of wholemeal bread with a green salad

Wednesday

• Breakfast: Two boiled eggs with Citrus fruit or fresh lime juice
• Lunch: Green/Protein Smoothie with a slice of whole-wheat bread
• Dinner: Steamed/Grilled Chicken with a green salad

Thursday

• Breakfast: Two boiled eggs with a piece of fruit
• Lunch: ½ slice whole-wheat bread with a protein smoothie
• Dinner: Cooked Chicken/Fish with a vegetable salad

Friday

• Breakfast
• Two boiled eggs with ½ blueberries and Greek yogurt
• Lunch
• Tuna salad with low-fat cheese
• Dinner
• Baked chicken piece with a vegetable salad

Saturday

• Breakfast: Two boiled eggs with Fresh Citrus fruit juice
• Lunch: ½ slice of whole-wheat bread with protien smoothie
• Dinner: Steamed vegetables or Chicken

Sunday

• Breakfast: Two boiled eggs with Fresh Citrus Fruit Juice or Greek Yogurt
• Lunch: ½ slice of whole-wheat bread with a green smoothie
• Dinner: Grilled Fish or Chicken with a green salad

The Boiled Egg Diet If You Have High Blood Cholesterol Level

The saturated fats present in the egg yolk pose a severe threat to obese people. It can lead to a serious heart condition if you eat more than six eggs in a week. The best part of an egg diet is that you can easily separate the egg yolk and egg white.

The egg whites are rich in protein but do not contain significant fats. You can incorporate low-carb vegetables and fruits into your diet along with egg whites to prepare a healthy diet plan.

The low-fat, low-carb diet will help you lose weight and also maintain your blood sugar and cholesterol level. You can follow any of the above-mentioned diet plans by substituting egg white with the whole eggs. Since protein intake is halved when you omit the egg yolk, you can add protein smoothies to your diet plan.

It is advised to take protein smoothies on alternate days and skip them on the day you eat wholemeal or whole wheat bread. You should completely avoid cream and cheese in a fruit salad if you have a higher cholesterol level. Instead, you can add healthy fats such as olives and nuts to your diet to complement the fat deficiency in your diet plan.

FAQs

How much weight can you lose in 2 weeks on the egg diet?

The egg diet is a low-calorie, low-carb diet that helps you lose as much as 25 pounds in 2 weeks. However, the weight you lose depends upon the individual health condition and body response to a specific diet. In general, you can easily lose 20 pounds in 2 weeks with the boiled egg diet.

Is it healthy to lose 20 pounds in 2 weeks?

Losing 20 pounds in 2 weeks is not a healthy practice since it can lead to serious health conditions like a drop in metabolism, muscle loss, nutritional deficiency, and muscle loss.

Does the boiled egg diet really work?

Yes, a boiled egg diet is a low-carb, low-calorie diet that is found to be very effective in fast weight loss. The boiled egg diet incorporated with low-carb vegetables and citrus fruit is considered as one of the most effective diet plans to lose 20 pounds in 2 weeks.

Should You Try the Hard-Boiled Egg Diet?

The hard-boiled egg diet claims to be a healthy option for weight loss. However, this diet plan is not a sustainable or healthy way to lose weight. While the diet includes nutritious foods, it severely limits calorie intake, making it difficult for most people to follow.

Though it may lead to short-term weight loss, the weight typically returns once the diet is discontinued.

Additionally, there is limited evidence to support the claims of the diet. Rather than consuming an excessive amount of eggs, a healthy diet should include eggs as part of a balanced diet.

The American Heart Association recommends one whole egg (or two egg whites) per day as a part of a healthy diet. Ultimately, the hard-boiled egg diet is another fad diet and not the best approach to long-term weight loss.

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.

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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.

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Named an unusual diet with which you can lose 10 pounds in 15 days

Losing weight is never easy. You need to diet and combine it with exercise to achieve a calorie deficit, which will be the only thing that will make you lose weight – it is useless to kill yourself by exercising if you eat too many calories at mealtimes. One meal plan that is becoming more and more popular, and that even Nicole Kidman has implemented, is that hard-boiled eggs are the protagonists.

With a high protein, very low carbohydrate boiled egg diet, you can lose 11 kg in just two weeks. That is a large amount of weight in a short period of time. And you don’t have to worry too much about the rebound effect as the weight is usually supported without too much trouble. In addition, this is a meal plan that does not require large financial outlays and is easy to execute, writes mundodeportivo.

Eggs are very nutritious and taste great. They can be made a thousand and one ways, but boiled is much healthier than fried: A boiled egg contains 71 calories, 6 grams of protein, 5 grams of fat, 0.4 grams of carbohydrates, and 0 grams of fiber. In addition to being low in calories, they also contain proteins, vitamins, and antioxidants. The downside is that they promote the production of cholesterol, so not all people can follow this type of diet.

To follow the boiled egg diet, you must eat several servings of boiled eggs throughout the day. The amount will be three to four whole hard-boiled eggs per day, which has been shown to be an amount that can be tolerated without compromising one’s health. Ideally, they should be taken in the morning, although there is no ideal way to distribute them: they can be two for breakfast and two at noon, or two in the morning, one at noon and one at night.

Boiled eggs are the main component of the diet, but there are other foods that make up this diet, although not too many choices. Along with eggs, you can eat other low-calorie foods, such as vegetables and fruits, as well as fish and chicken, which, in addition to being low in calories, are also high in protein. You can drink only water, tea or coffee, but always without sugar.

Therefore, all high-carbohydrate or ultra-processed foods should be excluded from this diet. Everything. But there is an even more restrictive version where you can only and exclusively consume hard-boiled eggs and water, although this is not the most recommended or necessary.

But these restrictions are temporary. As long as this diet is followed for a certain time, these types of foods should not be taken, but once the goal is reached, they are slowly reintroduced again

Egg diet and exercise. Following this meal plan along with exercising will result in a calorie deficit, which is eating fewer calories than you burn in a day. On the other hand, consuming low carb foods also speeds up weight loss.

The results of this diet may vary from person to person. It is true that great results can be achieved in a very short time, but this is not a law to be followed in all cases. Therefore, it is recommended to follow this diet for a maximum of ten weeks, and you can start introducing carbohydrates as soon as the expected results are achieved. Obviously, it’s best to check with your doctor to determine if this restrictive eating plan can be followed.

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

The egg diet is a type of protein diet that is low in carbohydrates 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.

Advantages of the egg diet

The advantages 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 clean 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/fermented baked milk)

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 52

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 excludes 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 in a month – up to 20 kg. 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 harmful 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.