The boil egg diet


The Boiled Egg Diet: A Detailed Beginner’s Guide for 2020

Eating eggs to lose weight sounds weird, right? Yet many people are finding that the boiled egg diet is the perfect solution to their short-term weight loss goals.

Some users claim to lose up to 20 pounds in 2 weeks or less! Now that’s some motivation that will send you straight to the store for a fresh carton of eggs.

But, before you get too excited, you need to learn all about the boiled egg diet and how it works.

This article will help you learn everything you need to know about the boiled egg diet, what’s so great about eggs, how to analyze the diet, the results you can expect and how to get actual weight loss results. You’ll even learn some tried and true weight loss tips!

How much weight do you wish to lose? Less than 5 pounds 82 ( 1.2 % ) Between 5-10 pounds 832 ( 12.16 % ) Between 10-20 pounds 1838 ( 26.87 % ) 20+ pounds 4089 ( 59.77 % ) Back

Why Are Eggs So Great for Weight Loss?

Eggs are low in calories, high in protein, pack some essential vitamins and minerals, and even provide some healthy fats into your diet.

Concerned about cholesterol? Don’t be—unless you struggle with high cholesterol, this short-term diet is unlikely to make a difference, especially if you’re eating other foods as well!

Likewise, more recent research has shown that our blood cholesterol is not affected by the cholesterol in our food choices. It is the saturated fats and trans fats we consume that affect blood cholesterol.

Nutritionally, eggs are hard to beat. In just 75 calories on average per egg, you’ll get 7 grams of quality protein, 5 grams of fat, and plenty of vitamins, carotenoids, and minerals (1).

Compared to other proteins, eggs take the cake in terms of biological value. The biological value of proteins is a measurement of a food’s digestibility and availability of its protein.

When a food has a similar amino acid profile to our own bodies, it has a higher biological value.

Such proteins are also called “complete proteins” or “high quality protein.” Most animal and soy products are known as complete proteins.

When we compare all of the protein sources, however, the egg has the highest biological value of them all! In the most basic sense, nearly all of the protein you consume from the boiled egg diet is getting digested into your body.

Nutrition Content of Eggs

As stated, the egg has about 75 calories and 13 different vitamins and minerals. One egg has a whopping 7 grams of protein, and the low-calorie option is perfect for weight loss.
Eggs contain vitamin D, phosphorus, vitamin B12, and essential amino acids. Eggs also contain 15% of your daily riboflavin intake and also include folate, iron, vitamin B6, and zinc.

Main Components of the Boiled Egg Diet

The main draw to this egg diet is that it’s a high protein, low-carb and low-calorie diet. While there are no universal guidelines, there are some dieting trends from source to source.

Let’s take a look at the main components of the boiled egg diet. From there, we will show you how to take the best parts of this egg diet and make it better for you to get long-term, successful weight loss.

What You Can Eat

The boiled egg diet promotes high consumption of lean proteins. Lean proteins include:

  • Eggs
  • Chicken
  • Turkey
  • Lean fish

Per the guidelines, dieters are to start the day with boiled eggs and then consume eggs or other lean proteins for lunch and dinner. As a side to your meals, include “low carb” fruits and vegetables such as:

  • Broccoli
  • Green leafies
  • Mushrooms
  • Citrus
  • Apples
  • Cauliflower
  • Carrots

What You Can’t Eat

As you may have guessed, the boiled egg diet is highly restrictive. It aims to cut calories and eliminates many different foods. Here is a list of foods that are to be excluded from the diet:

  • Junk food
  • Sugary drinks (i.e. soda, juice, sports drinks)
  • Fried foods
  • Fatty meats (i.e. red meat, pork, fatty fish)
  • Salt
  • Alcohol
  • Foods with “processed sugars

How the Boiled Egg Diet is Structured

The idea of the boiled egg diet is that it is meant to be short term. Over a span of two weeks on the diet, the dieter may lose lots of weight very quickly. If you take a look at how the diet is structured, perhaps you can see why people may be losing weight within two weeks with this egg diet:

  • You can only consume three meals per day.
  • Snacks are not allowed.
  • You must only consume calorie-free beverages (i.e. water).
  • Meals consist of a lean protein + vegetables and/or fruit.

Follow this for two weeks for weight loss. Once the boiled egg diet is complete, however, a normal diet can be resumed. Sounds super easy, right? Check out the Dietitian’s thoughts about this diet and how you can pull the most effective parts of this diet to work for you.

The Dietitian’s Analysis of the Boiled Egg Diet: Make it Better for You

When it comes to any diet craze, chances are: If it sounds too easy or too good to be true, it probably is! One thing to remember is that any extreme fad diet can make you lose weight quickly. The real struggle is keeping the weight off. For the ultimate weight loss guide, click here.

The Pros

As mentioned earlier, eating eggs is a great way to get good quality protein for minimal calories. This is perfect for weight loss! In one study, those who ate a low-calorie diet and eggs for breakfast lost more weight than those who also followed a low-calorie diet, but ate bagels for breakfast.

Also, clear cut guidelines like “no junk food” are helpful for people to get started on a weight loss eating plan. Since this diet tells you to limit junk food, alcohol, sugar-sweetened beverages and the like, you will probably drastically decrease your calorie intake when you stop eating those foods. Decreases in calorie intake help with weight loss.

Another pro to the boiled egg diet is that it promotes consumption of vegetables and fruit at every meal. Aside from these foods being lower in calories, fruits and vegetables provide fiber, water, vitamins and minerals. All of those components are part of a healthy diet.

The Cons

Extreme, short term diets rarely lead to sustainable weight loss (2). In fact, fad diets like the boiled egg diet can lead to yo-yo weight loss where you drop weight on the diet, only to gain the weight back once your diet goes back to normal. According to the research, yo-yo weight loss (aka “weight cycling“) can actually negatively impact your health!

While the boiled egg diet promotes consumption of lean protein, fruits and vegetables, cutting out entire categories of food is unsustainable for the long term. For long term compliance with healthy eating and weight loss, it is important to choose an eating pattern that incorporates all foods. A healthy eating pattern allows for occasional consumption of your favorite treats.

Another con to consider is how the egg diet is structured. Since the dieter is only allowed to consume three meals per day, they run the risk of being left hungry. Regardless if you are trying to lose weight, excessive hunger will not help you solve your weight loss problem! Not only is excessive hunger an indication that we are not eating enough calories, it will also make us want to “binge” at our next meal, leading to more calories consumed at that meal.

How to Change the Boiled Egg Diet to Your Advantage

Now that you understand the pros and cons to the boiled egg diet, you can pull the best practices and use them to your advantage. Here are some tips you can do to ace the system and lose weight that will last:

Restructure Your Plate

Use the boiled egg diet eating plan as motivation! By making a few dietary changes, you can have a healthy plate that promotes weight loss:

  • Lean Protein: Choose eggs, lean poultry, beans/legumes, textured vegetable protein, and lowfat or nonfat milk, yogurt, and cheese. These give you lots of protein for less calories.
  • Fill your Plate with Fruits and Veggies: Choose colorful vegetables to be the main part of your meal! Filling your plate with non-starchy vegetables and fresh fruit can help you keep your calories in check. Note: This does not include corn, potatoes and peas.
  • Choose Complex Carbs: Keep yourself satisfied and healthy by including one serving of starches or grains at each meal. Carbs give us essential energy to feel good and get active. Add a serving of whole grains, potatoes, corn or peas to the meal.

Cut Down on Junk Food

The boiled egg diet targets several types of foods that should be decreased in the diet. Whether you are trying to lose weight and/or eat healthier, limit consumption of these foods to every once in a while:

  • Honor the Alcohol Recommendations: Alcoholic beverages are often loaded with calories, so treat them like a dessert. Limit alcohol consumption to at most 200 calories per day. According to the Dietary Guidelines for Americans, women should limit alcohol to one drink per day. For men, limit alcohol to two drinks per day.
  • Choose Nutrient-Rich Snacks and Desserts: Make easy switches in your snacks and desserts to promote health and weight loss. Choose Greek yogurt instead of ice cream for added protein. For cutting down on calories, choose plain, air-popped popcorn instead of chips.
  • Don’t Drink Your Calories: We can get lots of sugar, calories and/or fat from certain drinks. Choose low-calorie or non-calorie beverages like water or sparkling water. Flavor your beverages with citrus or low-calorie sweeteners like Stur droplets. If you consume loaded coffee drinks, decrease or omit the cream, sugar, syrups and toppings.

Get the Most out of Your Eggs

Still excited to try adding more eggs into your diet? Know the different types of eggs out there! Contrary to what many sites and people suggest, the health of the hens that your eggs come from is important. You can choose to purchase healthier eggs. How?

  • Purchase Local: If you want to help the environment and help your community farmers, choose local eggs! Buying at a local market can help you determine where and how the hens live. Knowing this can help you determine the overall quality of their eggs.
  • Look for Omega-3s: Certain egg brands have higher amounts of omega-3 fatty acids. This is achieved when the hens are fed flaxseed, which is rich in omega-3s, and the nutrition is transferred to the yolk. Organic, vegetarian and nutrient-enhanced eggs will typically include higher levels of omega-3 fatty acids and may also feature lesser amounts of saturated fats and cholesterol than conventional eggs (3). Eggland’s Best is one brand that has higher omega-3 amounts in their eggs.
  • Consider Ethics: The hens that lay eggs can come from a variety of different environments. Some hens are kept “cage-free” or “free-range” so do your research on specific egg brands if chicken ethics are important to you. You may find out that some of these claims are not completely what they seem.

For more information on food labeling and facts, visit the USDA Website. If you are interested in egg-specific labeling guidelines, click here.

Application of Dietary Practices for Weight Loss

As mentioned before, you should not rely solely on any one food for your nutrition. Our bodies need different types of food in order to maintain optimal wellness. Extreme versions of the boiled egg diet are restrictive and only allow dieters to eat boiled eggs and water. However, this is dangerous and unnecessary. Include a variety of key foods and use the information in the “How to Change the Boiled Egg Diet to Your Advantage” section above.

Sample Meal Plan for Weight Loss

We take the better parts of the boiled egg diet and make it healthier (and more sustainable). Try this meal plan today! If you want a completely individualized meal plan, consult a Registered Dietitian.

Diet Meal Plan

Snack Ideas (consume 0-1 snacks per day): 8oz lowfat or nonfat milk, 1 lowfat or nonfat string cheese, 1/4 cup nuts, 1 serving of fruit, 1 cup raw veggies with 2 Tbsp of dip

Other Diet Tips For Weight Loss

Use Veggies to Your Advantage

With the exception of potatoes, corn and peas, low-carb veggies such as lettuce, spinach, cucumbers, kale, cauliflower, peppers, and eggplant are low-calorie foods that can help you bulk up your meals. Pile these veggies on your plate to keep you full for minimal calories.

Drink Your Water

It’s also very important to drink plenty of water as you optimize your protein and fiber intake during the boiled egg diet. For those who normally don’t consume lots of fruits and vegetables, add them slowly and stay hydrated to avoid constipation. Also, if you are starting to increase your protein intake, hydration is key. This is because high levels of protein can also constipate you or be taxing on your major organs. Above all, water is essential for any weight loss strategy. Water helps to flush out your kidneys, keeps you full and keeps your skin and brain healthy.

You should aim to get at least 9-13 cups of water a day depending on your size and activity level. A person who exercises or has a high activity level will need to consume more water than people who tend to be more sedentary. There are water calculators online that can help you determine how much water you should be drinking.

Oftentimes people think they’re hungry when really their brain is telling them that they are thirsty. Before reaching for food, drink a glass of water. This will help you to feel full and more accurately determine how much food you need to consume to satisfy your hunger. Dehydration can cause you to overeat!

Practice Calorie Control

When trying to lose weight, calorie control is a must. For specific recommendations, see a Registered Dietitian. However, according to Harvard Medical School, women should not consume fewer than 1200 calories per day and men no fewer than 1500 calories per day (4). Consuming less than these thresholds could deprive you from essential nutrients. Nowadays, there are many apps to help you track your food intake and learn about the calorie content of food.

Learn About Portion Size

Portion sizes of foods can help you know if you are eating too much or too little of a certain food item. Use portion size to check yourself and as means to make changes to your diet. Portion sizes are generally compared to regular household items for easy visualization. Check out a great portion size guide here.

Know Some Easy Weight Loss Hacks

Who doesn’t like to be told some tips for success? Here are some tried and true ways to cut down on calories.

  • Instead of two slices of bread for a sandwich, use one slice for an open-faced sandwich
  • Swap bread with a lettuce wrap or small tortilla
  • Swap conventional rice for cauliflower rice
  • Instead of candy or sweets, have fresh fruit
  • Instead of wheat pasta, try veggie noodles or bean pasta
  • Instead of soda, try seltzer water with non-caloric flavoring (i.e. citrus)
  • Instead of ice cream, choose protein-packed Greek yogurt
  • When consuming greasy food (i.e. pizza), take a napkin and soak off the grease

These simple switches can really reduce the number of calories you consume. Try to implement 1 to 2 of these hacks today.

Eggscellent Ways to Make Eggs (Perfect Hard Boiled Eggs)

Ever hard boil eggs and gotten frustrated because the shell sticks to the egg? You’re not alone. Don’t waste your eggs—especially if you’ve splurged on the omega-3-rich eggs. We have some tips on how you can hard boil eggs and make them perfect right at home.

Here’s how you can make perfect hard boiled eggs at home:

  1. Using a safety pin, poke a hole a one end of each egg. This will help the shell come off later!
  2. Put your eggs in a pot and cover with cold water.
  3. Turn the burner on high and bring to a boil.
  4. After water begins boiling, let eggs boil in water for about 10 minutes (For softer yolks, boil for less than 10 minutes; For firmer yolks, boil longer than 10 minutes).
  5. After this, turn off the burner and immediately drain the pot.
  6. Fill the pot with cold water again to cover the eggs.
  7. Due to the temperature of the pot and eggs, it’s inevitable that your eggs will become warm again. You do not want this—you want cold eggs in cold water. Pour some ice cubes into the water. Let the eggs sit for 10-30 minutes in the cold water.

When you return to peel the eggs, the shell will come right off—leaving you with no wasted eggs and perfectly hard boiled eggs every time!

Change It Up

To shake things up, here are some other things you can do with your hard boiled eggs:

  • Chop up and use as a salad topping
  • Mash up and put on toast or on a sandwich
  • Dice up to use egg salad or pasta dishes
  • Finely chop and throw over fresh or cooked vegetables
  • Add to rice, quinoa, or couscous

Can I Cook the Eggs Other Ways?

Yes! You can absolutely cook your eggs in other ways. Here are a few methods you might consider:

  • Scrambled eggs: Add onion, garlic, fresh herbs, tomatoes, spinach, etc. For lowering calories, use a cooking oil spray instead of a liquid oil or butters.
  • Fried eggs: Again, pile on the veggies! Use cooking spray to fry.
  • Egg salad: For a healthy switch with good fats, make egg salad with avocado instead of mayonnaise. Add in some celery and onion for flavor and fiber.
  • Deviled eggs: Instead of mayo (and less guilt), choose avocado or hummus.

Regardless of how an egg is prepared, always remember that method of cooking and added ingredients will all play into the calorie count of the meal. Controlling portions will help you enjoy all types of eggs while trying to lose weight.

Spice Up Your Eggs

Eating a hard boiled egg by itself gets pretty old. Here are some yummy suggestions to add to your eggs:

  • Mustard (especially coarsely ground mustard or Dijon mustard)
  • Salt and pepper
  • Tamari or soy sauce
  • Hummus
  • Pesto
  • Hot sauce

Even though eggs are great, they can get boring! Keep your diet varied and well-rounded so that you can stick to your eating plan for the long term.

The Bottom Line on the Boiled Egg Diet

As we have discussed, the boiled egg diet has become a popular weight loss fad that is restrictive and not sustainable for the long term. Now that you know the Dietitian’s analysis of the diet, you have the tools you need to create a better and more sustainable weight loss plan.

While eggs can be part of a healthy weight loss diet, make sure your meal plan is well-rounded. We discussed easy guidelines like drinking plenty of water, choosing lean protein and piling up the vegetables. When it comes to long term and sustainable weight loss, choose an eating pattern that emphasizes healthy foods, controls calories and is non-restrictive.

20 Ways Eggs Help You Lose Weight

You’ve probably been told you should steer away from the “All-American” breakfast if you’re on any kind of diet. And understandably so. While, no, the buttery toast, fried potatoes, and sausage and bacon don’t gel with a weight loss meal plan, eggs themselves are not the problem. Quite the opposite is true, actually. In fact, when eaten the right way, eggs could even boost your weight loss success.

We’ve asked dietitians to give us the lowdown on why eating eggs can be part of a balanced diet that may also include losing a few inches around your waist.


Egg Yolks Contain a Nutrient Essential to Metabolism

Choline, only found in the yolk of eggs (so you have to eat the whole egg) is a major source of nutrition that we may be neglecting in our normal diet, dieticians say. “The body can synthesize a small amount of this nutrient, but not enough to meet its needs,” explains Allison Knott, MS, RDN, CSSD, a registered dietitian based in Brooklyn, NY, so you need to load up on foods like eggs to ensure you have the right levels. “Choline has a part in many functions within the body including metabolism, nerve function, and brain development,” Knott says.

“One large egg, with the yolk, supplies about 145 milligrams choline, or more than one-quarter of the Daily Value of 550 milligrams,” says Lauren Harris-Pincus, MS, RDN, founder of and author of The Protein-Packed Breakfast Club so it’s not a bad idea at all to make eggs part of your daily routine. One Journal of Human Kinetics study even reported that supplementing your diet with choline contributed to a lower body mass in female athletes and was thought to have contributed to positive athletic performance as well.


Vitamin D in the Yolk Can Be a Belly Fat Buster

“Egg yolks are also a source of Vitamin D, a nutrient that plays a role in bone health and immunity. Vitamin D is not found naturally in many foods and 100 percent of the Vitamin D in eggs is found in the yolk, so when you skip the yolk, you also miss out on an important dietary source of Vitamin D,” says Knott. A 2018 study found a correlation between excess belly fat and Vitamin D deficiency in overweight individuals and concluded that healthy levels of Vitamin D in the diet could potentially reduce ab fat.


A Diet High in Protein Can Help You Lose Weight

It’s no surprise that eggs are a healthful source of protein, but high protein diets can actually encourage weight loss, experts say. “One large egg has about 6 grams of high-quality protein, making them a good choice as part of an eating pattern that supports a healthy weight,” Knott says. Studies have also shown that protein, in moderation, of course, can keep the metabolism moving along quickly, energy levels high, and keep you fuller for longer: all factors in weight control.


Consuming Fats is Not What Makes You Gain Pounds

Eggs, even the full yolk, are lower in fat than you might think. “One large egg has about 5 grams of fat, which is less than 10 percent of the total fat needs per day for someone consuming 2,000 calories per day,” says Knott. Plus, recent research published in the journal Diabetes and Endocrinology has proven that consuming fats is not the enemy. In fact, adhering to a high-fat Mediterranean diet actually can help you maintain a lower body weight.


Brain Food Can Help the Whole Body

The choline found in eggs is imperative to brain development, especially before birth and in early childhood, Pincus states, but another nutrient found in eggs, lutein, has some hidden brain power as well. “It’s also present in the brain and has been linked to optimal cognition in older adults and academic performance in children,” says Amanda Baker Lemein, MS, RD, LDN, a registered dietician in Chicago.

And there could be a connection between healthy brain function and maintaining a healthy weight, according to Harvard Health, since eating processed, sugary foods (exactly what make you gain weight) could be detrimental to brain health and even contribute to worse anxiety or other mental health issues.


They Have Nutrients That Can Help the Thyroid Function Better

Iodine and selenium, both found in substantial amounts in eggs, are crucial to synthesize thyroid hormones, science has shown. And the thyroid is an organ key to weight management, as it regulates your body’s metabolism, according to the American Thyroid Association.


Good Mood = Dropped Pounds

When it comes to not only brain health but positive mood, choline strikes again as the key nutrient. “Choline is involved in producing cells dealing with memory, mood, muscle control and other brain functions,” Artigues says. Studies suggest that mood disorders like anxiety and depression, appear to be connected to unhealthy weight and unhealthy metabolism, so good mental health habits (which is also connected very closely to gut health), including a healthy diet, could influence metabolism in a positive way.


They Energize You Before or After Exercise

“Eggs are a great source of refuel post-exercise, as they are a lean source of protein which is important to help repair and rebuild muscles post-workout,” Lemein states. If you don’t get enough protein right around the time of a workout, your muscles can suffer, research demonstrates; one study had athletes refuel with 25 grams of protein, which would mean about 3 eggs, and some additional nuts or other protein source in addition. And, as we all know, exercise is a major piece of the puzzle in maintaining a healthy weight.


Your Metabolism Can Get a Boost

Geert Pieters/Unsplash

“One egg has all 9 essential amino acids,” Lemein says, which play a key role in energy metabolism, and will be essential to getting you through your workout as well. Amino acids, found within proteins, are something we can’t live without and fuel basically all our cells in processing protein and churning that out into energy. Weight gain and loss is a major metabolic process that will ultimately be dependent on the presence of amino acids.


They’re a Low-Calorie Food

If you happen to be counting calories, you can count eggs in because they’re a solid, filling low-cal food. (Each large egg has only about 72 calories) “As you reduce calorie intake to lose weight, you cannot miss out on protein and vital vitamins and nutrients, and eggs are a great way to ensure you still get these,” Artigues says. And they probably will fit right into your weight loss regime as well. “As far as weight goes, since eggs contain about 6 grams of protein each and the necessary fat and vitamins the body needs, they help people stay satisfied or fuller longer, which may help decrease overall calorie intake,” Artigues says.


Pairing Protein and Fat is Key

Ben Kolde/Unsplash

To keep yourself full for as long as possible, one of the greatest challenges of dieting, the combo of fat and protein is your go-to, dieticians say. “Eggs are a source of fat and protein, which are both nutrients that contribute to satiety,” Knott says. “When including foods to aid in weight loss or maintenance, I recommend pairing food groups to increase satisfaction,” she says. Lemein agrees and is apt to prescribe this combination of healthy fat and protein to her patients as well. “Protein takes longest for our bodies to break down, but fat delays gastric emptying, and therefore, the combination of the two helps keep us fuller for longer,” Lemein adds. “Staying full between meals is essential for weight loss as it cuts down on mindless snacking and helps prevent feelings of deprivation.”


Eggs Are Rich in Antioxidants

Antioxidants like lutein and zeaxanthin are present in egg yolks, two carotenoids that studies show accumulate in our retinas and could encourage proper eye function. Antioxidants, in general, cannot be proven to necessarily spur weight loss, but they save body cells by protecting them from damage by harmful chemicals called free radicals, and have been said to reduce the risk for heart disease and certain types of cancers. The same high-antioxidants foods: fruits like blueberries and strawberries, and vegetables like tomatoes and broccoli, are the same foods that contribute to healthy weight management as well.


They Have No Sugar Content

Unlike many other breakfast foods you may turn to on a regular basis, including even “healthy” cereals, yogurt, granolas, and toasts, eggs are virtually sugar-free. Research has proven sugar to be a culprit of weight and fat gain, and a major cause of obesity in the U.S., not to mention a probable cause of high blood pressure and type 2 Diabetes. The World Health Organization has recommended that both adults and children consume no more than 25 grams of added sugar per day, so an egg-filled breakfast (or lunch or dinner) is a great place to start.


Eating Eggs Can Keep Your Blood Sugar Levels Stable

Because eggs have basically no carbs, they can help keep glucose levels in the blood normal, especially in individuals with Type 2 Diabetes, studies show, keeping you satisfied longer after your meal. (Spikes in blood sugar after eating carbs can cause a crash later on, causing you to potentially have more food cravings and stray from your healthy diet). Eggs are low on the glycemic index as well, making them a perfect selection for a low-carb diet.


Eggs Are the Perfect Swap for Carbs at Breakfast

A study published in the International Journal of Obesity reported that study participants who ate a consistent breakfast of eggs saw results of a 34 percent decrease in inches off their waist and a 16 percent decrease in body fat, in comparison to study participants who consistently ate bagels for breakfast instead. “People who consume eggs for their morning meal versus a higher-carb breakfast like a bagel tend to show less hunger, greater satiety, and lower calorie consumption later in the day,” Pincus says, which is a solid head start to weight loss.


They’re One of the Most Versatile Foods

One of the best things about eggs is that you can eat them at any point during the day, for breakfast, lunch, or dinner. “Eggs can be tailored to any taste. They are easy to add to salads, include in sandwiches, and have for every meal of the day,” Lemein says. They can adhere a number of diet plans and weight loss programs, including gluten-free, low-carb, Whole 30, and the Keto diet, making shedding a few pounds on the scale a whole lot easier.


They Are An Inexpensive Weight Loss Food

Though egg prices have risen within the past year, they are still averaging at just over $1.10 a dozen in the U.S in 2018. If you adhere to dietitians’ recommendations of 2 to 3 eggs per day, you can get 4 to 6 high-protein meals out of the one dozen, which is a huge difference from the portions offered by many expensive nutrition plans, meal kits, and diet programs. Making a weight-loss-promoting diet cheaper is just another reason why eggs are a great weight loss food.


Eggs Are Essential to the Liver

It’s no coincidence that eggs may have been your go-to hangover cure breakfast, because choline, the superhero nutrient in eggs, can help liver cells reboot and is imperative to liver function, research shows. Dieticians agree that liver metabolism can’t happen without choline, and a healthy liver adds to a healthy fat-melting metabolism in general.


They Don’t Affect Your Risk For Heart Disease or Stroke


The myth of eggs being harmful to your cholesterol levels and therefore your heart health (a risk many overweight people run) has been disproven by science, and dietitians are on the same page. “The available evidence indicates that eggs, when consumed as part of an overall healthy diet pattern, do not affect risk factors for cardiometabolic disease,” Pincus says.

And keeping eggs in your weekly food rotation can even keep levels of a certain fat in the bloodstream that can be potentially harmful in high amounts, Artigues says. “Consuming 1 to 2 whole eggs a day does not appear to negatively affect one’s blood cholesterol level or heart disease risk factors. In fact, Omega 3-enriched eggs may even help lower Triglyceride levels,” she explains. That’s great news as high triglyceride levels are a common health issue facing many overweight Americans.


Eggs Make it Easier to Eat More Veggies

While being healthy themselves—”eggs are minimally processed source of fat, protein, and other vitamins”—Sara Artigues, RD, a nutritionist and trainer at All-Inclusive Health, a personal training and nutrition planning facility in New Orleans tells us that having eggs in our diet will also help us eat more vegetables. (Think: scrambled eggs and omelets.) A Journal of the American Dietetic Association study found that adding more vegetables to your diet has been linked to increased weight loss. Besides starting your day with a veggie-rich omelet, you can also buy some of these grocery products with sneaky vegetables

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Remember the article about types of diet that can make you lose weight fast? I looked through the many listed and decided to try the hard boiled egg diet for 2 weeks and see how it goes.


So I’ve heard that this egg diet could make you lose up to 12kg in 2 weeks so I was excited to start it out. Why this diet? Well, I’ve tried the Keto diet last year for 1-2 months before my big day and there was an obvious difference in my body. However, the problem with keto diet is, once you stop, and go back to consuming carbs, you gain your weight back and even more. That was what happened to me. I stopped the diet after my big day and within 2 months I gained more than before. What’s worse is, it is hard to shed off those pounds. And I look puffier and thicker than ever before, not to mention, more visible cellulite and orange peel around my thighs.

True enough it’s not easy for me to stick with the keto diet because I love my carbs too much and living in Malaysia, there’s no way you can avoid eating carbs. Think of all the Nasi Lemak, chicken rice, noodles and bread I had to give up on. So I’ve decided that the keto diet is not a long-term solution for me.

So what about the egg diet right? Pretty sure most of you reading this will be thinking, since I can’t even stick with the keto diet, how can I stick with this new diet? And why did I choose this diet out of all the other diets available?


Simple. The main reason is this diet proves to be effective and many have written positive results and outcome achieved from this diet. Second thing, it involves eggs and I don’t mind eating eggs every day as it is part of my daily diet as well. Third, it does not bring harm to my health because I still am consuming food. A large egg contains only 70 calories but is packed with so much protein which gives you energy. So after much research, I’ve begun my egg diet journey last Monday. There is a menu/meal plan for two weeks that I had to follow through in order for the diet to work.

Here’s a breakdown of my journey so far.


First week


Breakfast: Two boiled eggs and a piece of fruit of your choice.

The first day of the diet, I was excited. I woke up and started boiling two eggs, sliced up some oranges and started eating them. The eggs are to be eaten without seasoning or sauce whatsoever. After my first egg, I felt a little full already but I continued eating the second egg and reward myself with something sweet but citrusy.

Lunch: Two slices of whole-wheat bread (toasted, if you like) with fruit.

Boy, was I ecstatic to be able to have some carbs in this diet (but my excitement went downhill as soon as I realized there’s no more carb indulgence in the later days of this diet). The meal plan did not mention what could be added on the toast, so I assumed it was just plain toast. I thought to myself, I can’t be eating dried toast! It would be too dry to swallow! So I did a little research and found out that in some of the meal plan, low-fat cheese is included. I added my other favorite food to my toast- cheese, but with no other condiments, just plain cheese toast.

Dinner: Grilled or baked chicken with a green salad.
This was easy. I made this for my husband and I and it was quick and easy AND yummy. Instead of one chicken and salad, I combined them both to become a chicken salad. It says on the meal plan that one chicken for one serving but I made it one baked chicken breast sliced and shared between two of us. I added a little sesame dressing to my salad since I don’t have balsamic vinegar. I made sure it was minimum dressing just to moisten the leaves of my salad. I felt satisfied and not hungry but my husband of course, on the other hand, was hungry and started looking for more food.

Note of the day: My good friend asked me out for lunch and I had to just sip on black coffee while watching him devour his delicious poke bowl and chocolate cake. By the way, you can only drink water, tea or coffee. Coffee has to be black coffee, no sugar no milk.


Breakfast: Two boiled eggs and a piece of fruit.
Same as the first day. I could still deal with it. Although I found myself having difficulty swallowing the eggs without choking a little. I had to drink sips of water to drain the eggs down my throat. Perhaps this diet could teach me how to chew my food longer before swallowing them like a snake eats its food.

Lunch: Grilled or baked chicken with a green salad.
This time, I don’t have my hubby to share this piece of chicken with me so I had a whole piece of chicken breast to myself and I was SO FULL. I even thought to myself, I don’t think I need dinner.

Dinner: Two boiled eggs, a green salad, and a piece of fruit.


Dinner comes and I made myself eggs and toss them into my salad. My hubby at this point had discursively adhered to my diet but I added grilled chicken to his salad instead. During dinner, he had occasionally offered me some pieces of his chicken but I declined them.

Note of the day: I think I am getting used to this eating lesser diet. And whoop-whoop, no carbs today!


Breakfast: Two boiled eggs and a piece of fruit.

Same thing and I have not gotten fed-up of it yet! I usually eat toast or cereal for breakfast and occasionally half-boiled eggs, so I’m still good. I don’t mind eating simply for breakfast because I usually get started with work and don’t think too much into eating. But I do wish I could switch up the variety of fruits I can consume. Not really a big fan of orange.

Lunch: One slice of whole-wheat bread with tomato and low-fat cheese.
Okay, I have to admit, instead of one slice, I went with two slices. I can’t help it! But I promised myself I’d eat less chicken at night.

Dinner: Grilled or baked chicken with a green salad.
Made the same thing. I’m thankful that my hubby is supportive of this and had not complained yet of eating this almost every night. But who is he to complain when he had heavy carb lunch with his colleagues while his wife is stuck here feeling guilty for eating two slices of toast instead of one.


Breakfast: Two boiled eggs and a piece of fruit.
I ate one boiled egg instead of two because I was feeling really full from the first egg. But later that morning I took the second egg and swallowed it whole, just kidding, I ate it as any normal human being would.


Lunch: Whatever fruit you like.

I had one kiwi, one orange and 5 grapes for lunch and I was surprised that I could be full with just these fruits!

Dinner: Grilled or baked chicken, seasoned with herbs if you like.

Made some really awesome garlic and lemon and herb seasoned chicken. I baked them in my oven with no oil, just letting it bake on its own juice and it turned out so tender and juicy. For my husband’s portion, I added some baby carrots, zucchinis and mushrooms for his sides. I may have stolen a piece or two of his sides, but hey, they’re veggies!

Note of the day: A friend rang me up for lunch date but I had to turn her down by giving her some lame excuse. Telling my friend that I’m on a diet will not help because she will tell me that I don’t need to and I really wanted to stick to this diet.


Breakfast: Two boiled eggs.
No fruits today? Aww. I was looking forward to a tinge of sweetness and something to take the eggs taste off my mouth.

Lunch: Two boiled eggs and as many steamed veggies as you like.
I had one egg instead of two and instead of steaming, I tossed some baby carrots, zucchini, mushrooms with some pepper seasoning into the oven. Couldn’t even finish all the veggies.

Dinner: Grilled fish with a green salad.
Another friend of mine came to town to visit so I couldn’t say no to the well before-hand planned dinner date so I told my friend we have to go somewhere with healthier options and to my surprise, my friend too was on a diet! So we decided on poke bowls. I chose raw salmon and tuna toppings and instead of rice, I requested for leafy options instead and dressing on the side. Okay, fine! We cheated. We ordered a side of fried enoki mushrooms. It’s the weekend! Also, we went to have tea and coffee after dinner.


Breakfast: Two boiled eggs.
I woke up knowing that this weekend would be a cheat weekend for me and I’m secretly excited but sad at the same time. I’m excited to finally eat something else than just eggs and chicken and salad, but sad that I won’t be sticking to this diet for a few days. Why? Because my mom was coming to town and she has planned on what she wants to feast during her weekend here. I still managed to eat just two eggs in the morning, did a little morning work out at the gym and a quick 15-minute sauna to reduce water retention. I forgot to mention that I have a horrible case of water retention.

Lunch: Whatever fruit you like.
My mom was arriving later in the afternoon so my hubby and I went to get some lunch at our nearby grocery store. I grabbed some cut fruits like pineapples and honeydew while my husband enjoyed his big plate of carbonara pasta. I couldn’t finish my fruits so I packed them to go with me while picking my mom up. Oh, my mom requested to get her some sushi before picker her up and I stole a piece of her salmon. Is that cheating?

Dinner: Grilled or baked chicken with a green salad.
That is what I was supposed to eat but nope. After picking up my mom, we went to meet some relatives and for dinner, we had “bak kut teh”, but to be fair, I did not take any rice and I managed my portion control well. Maybe a little more calories than the grilled chicken and salad but hey, it’s a family dinner, can’t be rude and just sit there and not eat.


Breakfast: Two boiled eggs and a piece of fruit.
Before heading out to church, I thought I would eat two eggs but I had no time and just went out to church. So I skipped breakfast because I knew there was more to come later that day.


Lunch: Steamed vegetables, a tomato salad, and grilled or baked chicken.
After church, I had to attend my cousin’s baby’s 1st birthday party and it was in a Northern Indian restaurant. And it doesn’t help that the food was too good to resist! Unfortunately, I took did eat some Briyani rice with curry chicken, curry mutton, butter prawns and many sinful foods. I know it is not justified, but I did control my portion of intake and stopped when I was 70% full.

Dinner: As many steamed vegetables as you like.
Let me tell you straight that there was not one steamed vegetable consumed that night. My mom wanted to go on an eating frenzy so she has requested a couple of days earlier that she wanted to go for a buffet dinner. And my face turned pale when she told me that because that is just the epitome of breaking the diet. But how can I say NO to my dearest mother whom I only see once every couple of months? So there we went, to The Majestic Hotel for some smancy-fancy dinner with a spread of food of all cuisines. I took some grilled chicken, lots of sashimis, cheeses, and yes, desserts. Guilty as charged, but I can’t be paying hundreds of Ringgit just to sit there and make myself some salads!

Note of the day: Never start a diet when my mother is visiting. IT NEVER WORKS.

End of the first week of not so successful diet. I did do a weigh in on the fourth day because usually, that’s how long it takes to see your first result. I’m not sure if I lost 1kg or less, but I was quite disappointed because I’ve seen some people claiming they’ve lost about 4kg on the first 4 days. To be fair, I did follow concisely the meal plan for the first 4 days, until….my mom came to visit.

I’ll be updating more on my second-week results. So stay tuned for my updates on this diet!

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We took a deeper look into this boiled egg diet menu to see exactly what it’s providing the consumer. Frankly, in our review of the boiled egg diet we found a few issues that don’t sit very comfortably with us, and after a closer look it appears that this diet is reinventing the “crash diet” wheel.

First Issue: There’s more to eating than boiled eggs.

A lot more is suggested in this diet than just boiled eggs. In fact, chicken shows up almost just as regularly as eggs do. So really, the Boiled Egg Diet one step away from being called the Chicken Diet. And really, the other foods found on the menu aren’t anything out of the ordinary. So it’s not as if the menu only includes boiled eggs, or even includes boiled eggs at every meal, as the name might imply. There is simply nothing magical about boiled eggs as the be-all-end-all of diet food.

This is interesting, because the article states, “consuming eggs provides all the necessary healthy nutrient and vitamins for the human body.” Let’s be clear here—no food contains all the macro and micronutrients the human body needs in the right proportions. That’s why it’s always recommended to consume a variety of foods, especially plant foods, throughout the day to obtain the nutrients we need. If you ate the same amount of calories as the entire Boiled Egg Diet contains on average but only ate boiled eggs, you would get no Vitamin C or fibre, almost no vitamin K or vitamin B3, and very little copper, manganese, or magnesium (based on 10 boiled eggs a day). And personally, by day three I would never want to look at another boiled egg again.

Second Issue: The boiled egg diet isn’t practical.

This diet plan does not provide any practical suggestions on how to incorporate the eating pattern into daily life. The food choices are extremely vague and generally lack any sort of direction towards type, portion size, or preparation. “Salad” shows up numerous times throughout the menu. What kind of salad? How much salad? Salad could mean nothing more than a mere shredded leaf of lettuce with a drizzle of vinegar (less than 100 calories and very little nutrients), or it could be a salad of greens, nuts, seeds, cheese, fruit, vegetables, and dressing and run over 1000 calories but very high in nutrients. For any eating program to be successful, some sort of education needs to be provided on the types of food and portion sizes and how they affect the body. If you as a reader aren’t empowered to make confident decisions moving forward, you will likely not be able to continue to see the type of results you want.

Third Issue: The “facts” behind the diet don’t hold up.

This leads to the third and final point. This article contains several statements about your calorie intake and metabolism when on the boiled egg diet, but they hold no weight when examined a little closer.

The diet promotes an incredibly low calorie level.

The first thing that jumped out to me was their claim that “to lead a healthy diet does not mean you have to starve.” I totally agree! But according to our analysis, the menu provided by the boiled egg diet contains on average a very, very low 700-800 calories a day. I’m going to guess that at least most people will feel starving at this calorie level.

It’s not sustainable weight loss.

In this article, the author writes, “In 2 weeks this diet can help you lose more than 24 pounds…” The original source cited in this article also states, “Nutritionists and Health Experts all over the world claim that the boiled eggs diet will help you to lose 24 pounds for only 2 weeks.” Please be aware that they do not list even one name of a nutritionist or health expert who backs this claim. It’s true that at 700 calories a day, you will lose weight very quickly, but not in a good way. Sustainable weight loss usually looks like 1-2 pounds per week. But 1-2 pounds per day is not sustainable.

Dieters will miss their nutrient targets.

The article also claims that “the reduction of calories should not be so rigorous that you are…not able to obtain the sufficient amount of necessary nutrients.” However, with the boiled egg diet it would be almost impossible to even come close to meeting all of our macro and micronutrient needs, therefore it is not meant to be a long-term plan. Your body needs much more, and therefore, (as with most extreme weight loss diets) you will likely see a weight rebound in once you return to a normal pattern of eating.

With this diet, metabolism won’t increase—it will decrease.

Amazingly, on only 700 calories per day, the article claims, “you will significantly better your metabolism.” Unfortunately, almost the exact opposite is true. The research shows that individuals who restrict their energy intake for a longer period of time (more than 2 weeks) can actually cause their energy metabolism to work against them, as their metabolic rate can slow down even after returning to their previous level of energy intake (Müller & Bosy-Westphal, 2013).

In Summary

After close examination, the boiled egg diet fails for a number of reasons. It’s another low calorie, crash diet that will expectedly cause a weight rebound. The creators of this diet are unable to provide clear direction on how to hit nutrient needs throughout the day, leaving the consumer is guessing at types of foods and portion sizes, and therefore creating varied rates of success (or lack thereof).

What the creator actually do well is suggest quality foods. Eggs and chicken are high quality, nutrient-dense proteins. Salad can be a very fibre rich and nutrient-dense meal, or it can be very high calorie and low in nutrients. It’s not the types of foods that they are suggesting that are the problem, but rather the lack of quantity and direction.

When it comes to weight management, improving your health and living the life you dream, there is always hope. Your food choices and your lifestyle play a significant role in your health and how you feel throughout your day-to-day life. While the idea of spending just two weeks to lose the weight that took years to accumulate may sound attractive, it is not a promise that will stick. This is the only body we have in this life, so let’s be kind to it: let’s challenge it and push forward, but please, above all, take care of it.

By Raina Beugelink – Registered Dietitian (aka Nutritionist)

Revive Wellness is a team of passionate and evidence-based Registered Dietitians specialized in nutrition and wellness coaching for the Edmonton area.

Ready to Ditch the Diet for Good?


February 6, 2018 Raina Beugelink

The Hard Boiled Egg Diet

What is it?

The Boiled Egg Diet is a lose-weight-quick diet growing in popularity around the world, and everyone loves it for a reason: It’s easy to follow, budget friendly, and doesn’t leave you hungry all the time (like many other diets do).

How does it work?

The diet is simple; you stick to lean proteins and aim to cut calories. This means eating a lot of eggs, chicken, turkey, and lean fish for protein– boiled eggs for breakfast and eggs or other forms of protein for lunch and dinner. On the side, you can eat low carb fruits and vegetables, like these:

  • Broccoli
  • Cauliflower
  • Mushrooms
  • Carrots
  • Apples
  • Greens
  • Citrus

In addition to focusing on fueling your body with positive proteins, fruits, and veggies, the Hard Boiled Egg Diet also aims to cut calories. To do so, you must cut processed and fried foods, sugars, salt, fatty meats, and alcohol. (Extra Perk: With this kind of change, most people find they have so much more energy throughout the day!)

See a sample hard boiled egg diet plan here.

Is it good for you?

Like all diets, there are pros and cons to the boiled egg diet. Eggs have such great nutritional value–being so high in protein, low in fat, full of vitamins and minerals (vitamin B-12, vitamin D, vitamin A, vitamin B-6, Iron, Calcium, and Magnesium), and low in calories. If you’re concerned about cholesterol, don’t be; a recent study shows that eating 1-3 eggs per day resulted in increased HDL (“good”) cholesterol, decreased blood pressure, and did not change LDL (“bad”) cholesterol levels. The cholesterol present in eggs actually escalates the body’s ability to maintain high HDL levels (read more about eggs and heart health at our “Fueling Fitness with Protein” blog here). Additionally, cutting out junk food in general is an important and health-benefiting factor of the Boiled Egg Diet, along with bringing more fruits and veggies into your daily intake. These general habits are beneficial to start practicing for a quality life overall.

A main concern some have with this diet is the fact that it’s a short term way many use to lose weight quick. Some have lost 20 lbs in 2 weeks on this plan. The most important thing is to make sure you talk to your doctor beforehand and avoid going to an extreme with your diet plan. We recommend you cater this diet to your personal lifestyle and integrate it with your current diet to create sustainable healthy eating habits–this way you can lose weight and be able to keep it off in a healthy manner.

Whether you’re planning on starting the Boiled Egg Diet or you just want some delicious recipes for your day to day life, check out our delicious recipes here.

Boiled Egg Diet For Weight Loss 2020 (Updated) 

Every person who struggles with losing weight is looking for an effective weight-loss method. You should know that you don’t need to starve yourself in order to lose weight. Leading a healthy life means you should include as many healthy foods as you can in your everyday life. The boiled egg diet you can include in your diet plan.

Nutritionists and health experts all over the world claim that the boiled eggs diet can help you to lose 24 pounds in just 2 weeks.

You have to include some other low carb diet with hard egg boiled egg. Only boiled eggs aren’t the ultimate solution for weight loss.

As well as you can add scrambled egg diet with boil egg diet because it can give you variation in food.

Honestly, as we all know one of the biggest public health problems is the plumpness. Obesity is closely connected with heightened risk for a lot of diseases, such as several types of cancer, diabetes and cardiovascular diseases.

This diet – when used appropriately, allows you to lose weight by adhering to a low-carb diet and focusing on lean protein, vegetables, and very few fruits as your calorie sources.

The boiled egg diet is not a long-term weight loss solution and should not be used to keep weight off permanently. You should also not eat only eggs while on this diet—the best diet is one that incorporates vegetables and other sources of protein for your body.

Many people love eggs and find their taste, protein content, and vitamins and minerals to be the perfect protein and on-the-go snack. From breakfast food to a dinner solution, eggs are easy to cook and can provide your body with the protein and nutrients it needs to lose weight.

Courtesy of Topery

Boiled Egg Diet

Boiled egg diet naturally have very beneficial properties for your health and also are a perfect ingredient for a rapid weight loss. If you include eggs, and citric fruits and some vegetables, you will create a balanced diet. It will improve your overall health as well as it will help you burn fat without much effort and hunger.

Eggs represent a health food. They contain a lot of healthy nutrients and protein. Consuming eggs provides all the necessary healthy nutrients and vitamins for the human body. If you take up this weight loss diet and don’t eat unhealthy food for some time, you will considerably build up your metabolism.

Hard-Boiled Egg Diet

The egg diet is called the egg diet for a reason! These types of eggs have been shown to accelerate weight loss in a short period of time. This is likely because they haven’t been cooked in any oils or had anything added to them that would make them unhealthy.

Before I answer the frequent question of how many calories in an egg, let me first tell you this. The boiled egg is a type of food with low energy density. It means that relative to its weight, it contains quite a few calories (1.6 calories per gram, or in total measurements – 78 calories per weight of 50 grams).

The origin of egg calories is also important. There is a difference when they come from protein, carb, or fat. So how much protein in an egg?

Well, the protein which eggs contain is considered to be among the purest types of protein available. And one egg contains 6 grams of pure protein – the essential building block of every muscle, organ, and tissue in the entire body.

The egg also contains several important vitamins and minerals, among which vitamin B-12, vitamin D, vitamin A, and vitamin B-6, along with minerals like Iron, Calcium, and Magnesium.

One egg can account for a whopping 10% from your daily recommended consumption of both vitamin D and vitamin B-12, 5% of vitamin A and vitamin B-6, and 3 and 2% of iron and calcium respectively.

So when you are answering the question of “are eggs healthy” consider the benefits of boiled eggs by simply looking at their nutritional value.

Here’s How you can make Perfect Hard Boiled Eggs at home in a few easy steps:

  • Put your desired amount of eggs in a pot and cover with cold water
  • Turn the burner on high and bring to a boil
  • After the water begins boiling, let eggs boil in water for about 10 minutes (less if you like a softer yolk, longer
  • if you like a firmer one. Ten minutes will give you an average yolk!)
  • After this, turn off the burner and immediately drain the pot.
  • Fill the pot with cold water again to cover the eggs. Ensure every egg has at least one crack in it. You can shake the pot if you’re able, or you can individually crack each egg and let it fall back into the water
  • Due to the temperature of the pot and eggs, it’s inevitable that your eggs will become warm again. You do not want this – you want cold eggs in cold water. So get some ice cubes and put a cup or so (depending on how big your pot is and how many eggs you boiled) into the water. Let the eggs sit for 10-30 minutes in the cold water.

When you return to peel the eggs, the shell will come right off, leaving you with no wasted eggs and perfectly hard-boiled eggs naturally.

It’s also essential not to store your eggs in plastic, as plastic can be toxic for your food, especially if you are heating it up or putting warm eggs in plastic. Don’t do this, put them in a glass container and put them in the fridge to store.

Boiled Egg Diet Plan

This egg diet is meant to be a short-term solution only and while eggs may be great to include as a regular part of your diet, the best egg diet will include other foods and allow your body to gain its nutrients from a variety of foods rather than just eggs.

Courtesy of Buzzfeed

So how much weight are you really likely to lose? If you were to follow the egg diet perfectly, you would probably shed a few pounds, potentially some pounds in a week and a few more the following week.

Boiled Egg Diet Menu

Here is the 2-week menu, enjoy!

1st WEEK


Breakfast– 1 citric fruit + 2 boiled eggs.

Lunch– 2 slices of bread and fruit.

Dinner– Chicken meat with salad.


Breakfast– 1 citric fruit and 2 boiled eggs.

Lunch– Chicken meat with a green salad.

Dinner– 2 eggs, 1 orange, and some vegetable salad.


Breakfast– 1 citric fruit and 2 boiled eggs.

Lunch– 1 tomato, 1 slice of bread, and low-fat cheese.

Dinner– Chicken meat with some big salad.


Breakfast– 1 citric fruit and 2 boiled eggs.

Lunch– Fruit.

Dinner– Steamed chicken meat with some big salad.


Breakfast- 1 citric fruit and 2 boiled eggs.

Lunch– 2 eggs and steamed vegetables.

Dinner– Fish (on the barbecue) and a big salad.


Breakfast– 1 citric fruit and 2 boiled eggs.

Lunch– Fruit.

Dinner– Steamed chicken meat with some salad.


Breakfast– 1 citric fruit and 2 boiled eggs.

Lunch– Chicken meat with tomato salad and vegetables.

Dinner– Steamed vegetables.

2nd WEEK


Breakfast– 1 citric fruit and 2 boiled eggs.

Lunch– Chicken with some salad.

Dinner– 2 eggs, 1 orange, and salad.


Breakfast– 1 citric fruit and 2 boiled eggs.

Lunch– 2 eggs and steamed vegetables.


Dinner– Fish (on the barbecue) with some big salad.


Breakfast– 1 citric fruit and 2 boiled eggs.

Lunch– Chicken meat with some salad.

Dinner– 2 eggs, vegetables, 1 orange, and salad.


Breakfast– 1 citric fruit and 2 boiled eggs.

Lunch– 2 eggs, steamed veggies, and low-fat cheese.

Dinner– Steamed chicken meat with some big salad.


Breakfast– 1 citric fruit and 2 boiled eggs.

Lunch– Tuna salad.

Dinner– 2 eggs with some salad.


Breakfast– 1 citric fruit and 2 boiled eggs.

Lunch- Chicken meat with some salad.

Dinner– Fruits.


Breakfast– 1 citric fruit and 2 boiled eggs.

Lunch– Steamed vegetables and chicken meat.

Dinner– Steamed vegetables and chicken meat.

Water Intake

It’s also very important to drink water while doing this diet. This is because the high level of protein in this diet may cause you to become constipated or be taxing on your major organs. Also, water is essential for any weight loss practice or strategy. Water helps to detox your body, flush out your kidneys, helps you to feel full and provides your brain, skin, and entire body with the hydration it needs to look and feel great.

You should aim to get at least 9-13 cups of water a day depending on your size and activity level. A person who exercises or has a high activity level will need to consume more water than people who tend to be more sedentary. There are water calculators online that can help you determine how much water you should be drinking.


For your new healthy lifestyle and to add to your ability to drop pounds in these first couple weeks, exercise will be your new best friend (along with, you know, the eggs)! Depending on the current shape you’re in and what you like to do (as well as what type of job you have), your exercise regimen will be unique.

For example, if you’re obese, cardio will likely not be the best exercise for you in the beginning. Instead, try swimming or stationary biking indoors. If you have an office job and don’t get to move much during the day, exercising once or even twice a day may be of benefit to you. Whenever possible, take breaks to walk around the office or stretch!

When you love something, you do it more often. This is why sticking with a form of exercise that you genuinely enjoy can help you form a healthy habit of staying active! If you love dancing, take dance classes or try Zumba. If you enjoy feeling stronger and want to build muscle, lift weights. If you enjoy cardio such as biking or jogging, begin in small doses and work your way up to a mile, two, or even three or four!


This may sound simplistic, and I might be coming off as pretty ignorant right now, but there is a link between weight loss and adequate sleep, so you better pay the Sandman. Eight hours per night unless you are dramatically different than most people and can go ahead with 7 just fine, or need 9 in order to feel properly rested.

Boiled Egg Diet Snacks

When it comes to this diet, additional foods are your friend. You should not be eating eggs all the time, as we’ve discussed. 6-8 eggs per day are plenty and this amount should be incorporated into your diet with other healthy foods.

courtesy of mommymouseclubhouse

You can still enjoy your morning coffee or tea, and dessert. However, you should be choosy about anything extra you want to add into your diet, as this means additional calories!

Adding foods such as avocados, nuts, and seeds provide healthy fats and can be liberally incorporated as they actually help you to lose weight, especially around your abdomen.

However, adding foods such as bread, sugars, and processed meats will provide you with extra calories and sugar but won’t be beneficial to your body.

Anything that’s related to sugar besides fruit is best left out when it comes to the egg diet. If you want to enjoy a small piece of dark chocolate or a glass of wine in the evening, then do so, but in moderation.


By the end of Week 2, you will feel super light and energetic. You will love the way you look, and adhering to the egg diet plan for 14 days will give your confidence an extra boost. All your gut problems will vanish, your metabolism will be back on track, and you will be addicted to your new lifestyle.

Eggs consist of high protein concentration and minerals. Such substances are essential parts of the human organism. Eggs are readily available in most stores and are the crucial parts of a healthy diet.

Certain individuals may be allergic to eggs, especially children, but in most cases such allergies are overgrown. This high-quality protein eggs can:

  • Help tame your hunger urges
  • Play a major role in your weight loss regimen
  • Help with weight maintenance when you finish dieting.

So, to answer your question on whether this diet does work, the answer is a probable yes.

Effects of Boiled Egg Diet

Fat Loss

One of the most notable and sought-after effects of the egg diet is fat loss. The boiled egg diet naturally works well to invoke fat loss simply due to the significant decrease in total caloric consumption that it will invoke.

For one thing, the high protein content of the eggs will lead to a decrease in the number of calories needed to feel full, as protein has been shown to be much more satiating than other macronutrients.

Eggs will also increase fat loss by increasing metabolism, as protein has been shown to increase postprandial thermogenesis much more than other types of macronutrients. By decreasing the number of calories you take in, while simultaneously increasing the number of calories you burn at rest, over time the egg diet will result in a significant fat loss.

Preservation of Lean Body Mass

One significant advantage of the egg diet compared to more traditional diets is its ability to help preserve lean body mass. Many diets that follow government guidelines are often very high in carbohydrates and low in protein, while the egg diet is the opposite. This is beneficial, as protein is very important in preserving lean body mass during a caloric deficit.

The protein in eggs is particularly valuable, as egg protein is the only protein that has a perfect score of 100 on the Biological Value score and a perfect score of 1.0 on the Protein Digestibility Corrected Amino Acid Score.

Because preserving lean body mass is necessary for numerous health and metabolic reasons, the large protein content of the egg diet can result in positive effects compared to those of more traditional diets.

Decreased Physical Performance

One inevitable effect that will always occur on a low-carbohydrate diet is a temporary decrease in performance. This is because glucose is the body’s main source of fuel and is very important for maintaining optimal performance in physical activities.

As you continue to reduce your carbohydrate intake, your glycogen stores will become depleted, and your body will have to rely on fat and amino acids for fuel, which is a less-efficient process.

For those who are competing in athletics, the egg diet would be a very poor choice, as it will significantly decrease your ability to perform at your best. For most people, however, the decrease in performance is not a serious issue, as performance levels will return to normal once a normal diet is resumed.


  • High protein, low carbohydrate diets help to reduce appetite
  • Eggs are a good source of protein and vitamins
  • High protein diets increase the rate of calorie burning
  • Studies show that eating eggs for breakfast increases weight loss


  • Not a healthy or balanced approach to eating
  • Eliminates entire food groups and many vegetables
  • Lack of carbohydrates will make it difficult to engage in the strenuous physical activity
  • Many people experience fatigue and nausea during the first few days of the diet as the body adapts to a reduced intake of carbohydrates
  • Eating a lot of eggs can cause constipation, flatulence, and bad breath
  • Dietary boredom may reduce the ability to stick with the program
  • Not sustainable as a lifestyle plan for healthy weight management
  • Likely that any weight loss will be regained upon a return to normal eating
  • Eggs are high in cholesterol but there is a debate to their effect on blood cholesterol

So as you can see, this diet has become very popular and people are finding that eggs can help them reach their weight loss goals.

You must consult your nutritionist and healthcare provider before starting this diet. This diet, in particular, may leave many people feeling energy deprived due to the elimination of carbs and sugar as well as drastically reducing calorie intake which may hinder bodily functions, particularly for women who need ample of calories for healthy hormone production.

This diet isn’t sustainable for many people as well due to the daily consumption of eggs which may not be suitable for those watching their cholesterol levels, especially for those who have or are prone to high cholesterol.

After you do this diet and lose weight, remember that you cannot continue to do this diet. You will need to introduce other foods back into your diet in order to help your body be well. But you can still keep off the pounds by drinking plenty of water, getting lean protein and vegetables and healthy fats such as eggs and oils, and keeping stress free.

Bottom Line:

Boiled eggs diet is the ultimate solution for weight loss and fat burn. But before starting to this egg diet menu you should make a healthy plan for yourself, because every person body is different from each other, so according to your need make a diet plan, include eggs, divided it into weeks, and then measure the results.

Remember those people who are victims of high blood pressure or any other disease you should be cautious before starting to this egg diet plan because it can harm your body. This plan is recommended for those people who are fit and want to remove their fat fastly.

Finally, if you are lazy and don’t want to perform exercises then you should follow this plan to lose weight without exercises.


What is the healthiest way to eat eggs? If you want to eat eggs as a healthy and delicious meal, choose boiled or poached eggs. And to make it healthier, combine vegetables with eggs to get the extra fiber and vitamins. Is hard boiled eggs good for losing weight? The cooking method makes a big difference, as eggs become a source of extra calories if they are fried or scrambled in butter or other fats. But hard-boiled eggs do not require any butter and contains fewer calories, they can contribute to weight loss. Is the boiled egg diet good for you? If you want a high protein and low-calorie diet, then it is one of the best diets for you. It helps in losing weight and maintaining strong bones. But the low carb intake can make you feel tired and the lack of energy is not a good thing if you want to exercise. How many eggs can you eat a day to lose weight? A maximum of 2 whole eggs per day should be enough for an adult egg are best consumed during breakfast. If you want to add more protein, you can eat other food like lean meats to keep you full and satisfied. What happens to your body when you eat eggs every day? There are many different benefits of eating eggs every day but only if you eat them in a healthy way. They are good at boosting your immune system, reducing the risk of your heart diseases, and making your bones and muscles strong. What can you drink on the egg diet? You should only drink water and zero-calorie beverages. Sodas and processed beverages are high in calories and they can spoil all the good that your egg diet is doing, but if you to want to drink a healthy beverage then fresh juices of fruits and vegetables would be the best choice. Is egg bad for cholesterol? Egg yolk contains cholesterol but there are good cholesterol and bad cholesterol which means it can be maintained if balanced properly. If you eat eggs the right way and in a proper amount, there is nothing much to worry. Should I eat eggs if I have high cholesterol? Eggs are a bit high in cholesterol, but eating one egg per day won’t increase the risk of heart disease or stroke in healthy people. Surely, there is a potential increased risk in people who suffer diabetes, they should be careful with the number of eggs they want to eat. Are eggs good for high blood pressure? Eating eggs in a healthy and proper way can give you some good blood pressure benefits. The proteins that are found in eggs whites produce components which act in a similar way to some blood pressure medicines. Advertisement

Boiled Egg Diet: How Many Eggs Should You Have in a Day?

We now live in a world where it is almost impossible to escape the pervasiveness of processed food items. Not only ready-eat-meals but most of the raw ingredients that go into cooking our final meals are also processed in nature. This has led to a departure from the processed to what can be naturally procured and included in the diet. As more and more people struggle to maintain a healthy work-life balance, little attention is given to the daily diet. This facilitates fad-diets to make inroads into our lives. While little is known about the actual efficacy of most of these popular diets, they are exceptionally alluring in making some of us fall as their prey.

One of our recent discoveries was The Boiled Egg Diet. The boiled egg diet has several versions, and one of them looks like a recipe for self-destruction – where you’re supposed to have boiled eggs for all your meals! Eating close to 6 eggs in a day! Sounds like a meal plan for a person prepping for some serious athletic competition. It is a well-known fact that eggs are a good source of protein and fat. Going overboard with them and depriving your body of the essential food groups will surely result into weight-loss but deprivation of other essential nutrients as well. Bottom-line? No you shouldn’t have 6 eggs in a day. Experts suggest one or maximum two eggs in a day. Eggs can heat your body from within, so in peak summers, one is advised to stick to just one a day. Excessive egg consumption can lead to lead to elevated cholesterol levels.

(Also Read: 10 Best Egg Recipes)Boiled egg calorie: If you take out the yolk, eggs are very low on calories,

Eggs and weight-loss

Eggs are a storehouse of nutrients. Eggs are a source of high quality protein. Proteins repair muscles, manage blood sugar levels, provide immunity and strength. Eggs have been tied to initiate weight-loss. However, the yolk has been notoriously linked with increasing cholesterol levels and triggering weight gain. Because of this very reason, people on high intensity fitness regime consume eggs sans yolk. Experts all over the world picked up the concept of The Boiled Egg Diet and modified it to make weight-loss plans that not only ensure healthy weight loss but regular supply of essential micronutrients as well.

Eggs, when consumed for breakfast, have been known to induce satiety in people keeping them feel full for long. Eggs are loaded with protein, if you are burning calories, there is nothing like eggs to replace the loss of fat with some lean muscle. These are thermogenic and help boost metabolism and burn calories. One of the studies published in US National Library of Medicine, National Institutes of Health studied 30 women with BMI of at least 25kg/M2. The participants aged between 25 and 60 years nd were made to have eggs for breakfast. It was found that, “during the pre-lunch period, participants had greater feelings of satiety after the egg breakfast, and consumed significantly less energy. Energy intake following the egg breakfast remained lower for the entire day as well as for the next 36 hours”.
(Also Read: Is Eating Eggs in Summer Bad for Your Health?)

Boiled egg nutrition:Eggs also help in maintaining healthy and strong bones and muscles.

Eggs also help in maintaining healthy and strong bones and muscles. It should be kept in mind that an average adult, with moderate intensity exercise routine, should not consume more than 2 eggs in a day. How you have eggs is also important. Boiled eggs are your best bet as they are devoid of any excess oil or additional fat or calories. Few other versions of The Boiled Egg Diet may advocate consuming a couple of eggs at least twice a day with a mix of vegetables, salads or fruits. These diet regimes are predominantly based on the elimination or regulating of carbs in the diet to induce weight loss.

“I would never recommend such a diet; it is too much of cholesterol and fat on the body. A maximum of 2 eggs a day would suffice for an average adult – one whole and one egg white – best consumed during breakfast. Egg whites source you with quality protein. Those who require more protein can easily meet the requirement through other food items like lean meats. Boiled eggs are one of the best ways to consume eggs. Don’t forget, you can always poach them or bake an omelet, these are all healthy,” Dr. Rupali Datta, Ex-clinical Nutritionist, Fortis Hospital, New Delhi.

Weight loss should always be achieved by a balanced mix of good diet and a consistent fitness regime. Play around with your exercise routine in case you have hit a plateau or are unable to lose weight. Cutting down on a food group or consuming an excess of some item will always lead to nutritional imbalances in the body. Also, the achieved weight loss will be transitory, short-lived, unhealthy and will resurface once you are back to your regular routine.

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While the hard-boiled egg diet helps you lose weight quickly, it might not be the best option for you! This extreme weight loss diet can be hard to stick to long term, and it can have some side effects.

There are different versions of the boiled egg diet, but the typically you eat 3 meals a day. These meals consist of only lean protein and foods low in carbohydrates. You also eliminate junk food and snacks.

This high protein diet started back in the 1970s. Vogue published a popular egg and wine diet, and with the keto diet growing in popularity, the original diet morphed into an “egg-fast” to jumpstart weight loss.

Are Hard Boiled Eggs Good for Losing Weight?

There’s no doubt that eggs are good for you. Low in carbohydrates and calories but rich in vitamins and minerals, eggs are a good source of protein. Plus, they’re bioavailable. This means we can digest and use the protein from eggs more than from any other food.

But only eating eggs as your main (or only) source of nutrition may not be a great plan long-term.

You may also like Lazy Keto, Dirty Keto and Strict Keto | The Benefits, Risks & Diet Tips

What Is the Hard Boiled Egg Diet?

The diet requires you to increase your protein intake and drastically reduce – or eliminate – carbohydrates and other dietary elements.

There are no universal ‘rules’ for the diet and there are several variations. In general though, it typically is a short-term diet of fasting; people usually follow it no more than than 2 weeks at a time.

What Can You Eat?

  • Eggs
  • Lean proteins (turkey, chicken or fish)
  • Lower carb fruits like grapefruit and berries
  • Low carb vegetables
  • Zero-calorie beverages (water, herbal tea, black coffee, diet soda)

Your eggs can be cooked however you like, but you have to stick to the foods above. This means you could bake, boil, scramble, or poach them to give you a variety of meals.

What Can’t You Eat?

  • Alcohol
  • Junk Food (processed or fried foods)
  • Beverages with calories (milk, juice, soda)
  • Foods high in salt

You should also stick to 3 meals a day with no snacks.

Keep in mind that fruits and some vegetables can still be high in sugars and carbohydrates so you want to limit or avoid these completely.

You can still eat produce lower in carbs, including citrus fruits, green leafy vegetables, mushrooms, broccoli and other low carb vegetables.

The 3-Day Military Diet is also similar to this plan because of how high in protein it is. If you’re looking for a “quick fix” and want more variety in food, you should look into it instead.

Tips for Results on an Egg Fast

Drink Your Water!

You should be getting about half your body weight in ounces per day.

Get Enough Sleep!

You should get 7-9 hours per night.

Track Your Fiber!

All of these eggs can leave you gassy. Track your fiber to help your digestion.

Consider Healthy Fats.

You may find adding healthy fats keep you feeling more full. Ghee, MCT Oil, and avocado are great go-to options.

Have Your Eggs Ready!

We love this little gadget that cooks 12 eggs at a time! This keeps this diet easy to prep for!

Advantages of the Hard-Boiled Egg Diet

This type of diet WILL produce weight loss in the short term. What’s more, many aspects of the diet are beneficial. For example, the advice to avoid alcohol, processed and fried foods is key to any healthy diet.

Disadvantages of the Hard-Boiled Egg Diet

Unfortunately, any weight loss will be temporary, because a diet like this is impossible to maintain long term. ‘Yoyo’ dieting – where you lose weight quickly, then regain it – is unhealthy.

Eliminating carbs will leave you feeling weak and lethargic, and the sudden increase in protein can play havoc with your digestive system. This can cause nausea, constipation, and bad breath.

You may also like Lose 10 Pounds in 2 Weeks Through A Healthy Diet & 5 Easy Tips

Variations of the Diet

The Traditional Egg Fast

You eat eggs or a small amount of another lean protein at every meal.

You can also serve a low-carbohydrate fruit or vegetable with breakfast and dinner.

The Egg and Grapefruit Diet

You eat eggs or a small amount of another lean protein at every meal. You can also have half a grapefruit with each meal.

The Extreme Version

You eat nothing but hard-boiled eggs for the 14-day duration of the diet. Alternatively, you can serve your eggs poached or scrambled, as long as you don’t use butter or oil to prepare them.

Medical professionals don’t recommend this type of ‘mono’ diet because it is so imbalanced and can lead to malnourishment.

Sample Meal Plan


  • Breakfast: 2 Boiled eggs and a grapefruit
  • Lunch: 1 Cup berries and 2 pieces of sweet potato
  • Dinner: 1 Large plate of salad with chicken breast


  • Breakfast: 2 Boiled eggs and a grapefruit
  • Lunch: Green vegetables with chicken
  • Dinner: Leafy greens with 1 orange and 2 eggs


  • Breakfast: 2 Boiled eggs and a grapefruit
  • Lunch: Low-fat cheese, 1 tomato and 1 piece of sweet potato
  • Dinner: 1 Large plate of salad with chicken


  • Breakfast: 2 Boiled eggs and a grapefruit
  • Lunch: 1 Cup berries and 2 eggs
  • Dinner: Salad topped with steamed fish


  • Breakfast: 2 Boiled eggs and a grapefruit
  • Lunch: 1 Cup vegetables and 2 eggs
  • Dinner: Salmon with leafy greens

Our Advice?

Nutritional balance is the key to a healthy body, so we don’t recommend the hard-boiled egg diet as a method of losing weight. With that said, eggs are high in protein and can be an important part of your diet. They’re super satisfying, so they make a great breakfast or snack.

We just personally follow a balanced diet eating a mix of healthy fats, lean proteins, and complex carbohydrates.

We may have an egg cup with bacon for breakfast, a green salad with nuts and olive oil for lunch, and a piece of chicken with a sweet potato and broccoli for dinner.

You can grab our sample meal plan for weight loss or our healthy breakfast, lunch and dinner ideas here!

Intermittent Fasting May Offer Similar Benefits

This type of fasting is where you only allow yourself certain hours of the day to eat.

We started using this type of fasting with the 131 Diet Method, and we’ve really enjoyed the results from it.

We also are still eating more than eggs each day, and we’re still seeing results!

Get Our Guide to Intermittent Fasting for Beginners

We realize that you may have found this post because you want to lose weight fast.

We offer a few things that could help – check out:

  • Our Nutrisystem Review & Results
  • 21 Day Challenge for Simple Nutrition & At Home Workouts
  • Our Guide to the Whole 30 or Clean Eating

Want more tips & recipes?? Grab our Keto Quick Start Guide for Beginners!

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A diet revolving around eggs? It sounds bizarre, but it is an actual thing. However, as unusual as it may seem, many people use it as a reliable short-term solution to their weight troubles. If you are looking forward to shedding some pounds, then you’ll need to know more about the boiled egg diet and what should be on your boiled egg diet shopping list.

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An Eggselent Diet

Eggs are one of the most healthy foods. They are high in protein, healthy fat, and other significant vitamins, such as the vital vitamin B2. They are weight loss friendly as they are low in carbs and calories. This makes them a great food to eat on any diet.

Food high in protein, like eggs, can help you feel full for longer and control your appetite. This will make you eat less without becoming too hungry. This reduction of food intake eventually leads to weight loss as you’ll creating a calorie deficit

Though eggs are a central part of the diet, it doesn’t mean that you can only eat from an all boiled egg diet menu. There are various versions of the diet that allow you to eat other healthy food. The key is to maintain a high protein and low carb intake for a couple of weeks to lose weight.

So, what it boils down to (pun intended) is making sure eggs are an integral part of three meals a day, accompanied with other healthy food. But there should with no snacking, and you should drink only water.

Stick to the diet. Try Listonic.

We’ll make sure you’re prepped with all the info you need to undertake the diet, including three reasons why you should be making a boiled egg diet shopping list. However, you can skip straight to the grocery list if you wish.

3 Reason Why You Should Do The Boiled Egg Diet

#1 Eggs Are Cheap

Unlike vegan or gluten-free diets, eating mainly eggs means the diet is incredibly cheap. Whilst some people spend a lot of money hunting down and buying obscure products, eggs are super easy to find and cost very little. Anyone who wishes to lose weight without lightening their pockets should consider this diet.

#2 Eggs Are Easy to Prepare

Eggs are super easy to make. They can be prepared in minutes. It is a blessing for all the people who have busy schedules and have little time to spend on cooking. It’s preferable to consume them boiled because hard-boiled egg nutrition value is better and higher than other ways of preparing them. It’s also the easiest way to make eggs. But, it gets difficult to eat the same thing repeatedly. So, you can resort to the other forms of eggs like scrambled eggs, an omelet or a soft boiled egg to add some variety. They may take more time to prepare but are still relatively quick and easy to cook.

#3 Eggs Are Super Effective for Weight Loss

The most effective way to lose weight is to reduce calorie intake, and eggs have a low calorie count. An egg usually contains a lowly 70-78 calories. This means you’ll need to eat a lot of effs to be in excess of your recommended calorie intake. Women would need to eat more than 25 eggs, and men more than 32 to teach calorie overload! As an added plus, eggs are easy for digestion. As a consequence, this helps boost your metabolism.

What Should And Shouldn’t Be on Your Boiled Egg Diet Shopping List?

There is no hard and fast rule to go about making a grocery list. There can be different variations of the diet, but the core item one you list should be eggs. The day has to start with eggs and end in the same way. However, you should include some other fruit and vegetable with them to get crucial fiber and other vitamins needed to keep your body functioning healthily on the diet. While buying the eggs for your diet, consider adding the following healthy food to your grocery list.


  • Apples
  • Citrus fruit
  • Grapefruit


  • Asparagus
  • Broccoli
  • Carrots
  • Cauliflower
  • Mushrooms
  • Spinach
  • Zucchini/courgette

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You can also other include lean proteins like chicken, fish, and turkey. However, make sure you eat small proportions of them.

However, you should absolutely avoid any of the following food:

  • Alcoholic beverages
  • Deep-fried foods like onion rings, french fries, and potato chips/crisps
  • Drinks with artificial sugars like carbonated drinks, packaged fruit juices, and sports drinks
  • Pizzas, hamburgers and all sorts of unhealthy junk food
  • Red meat

There are also some general rules you should stick to:

  • DO turn your back towards any snacks
  • DO drink plenty of water
  • DO wave goodbye to carbonated drinks
  • DON’T go beyond three meals a day

How sustainable is the diet?

A boiled egg diet must be short term. It must not be sustained for too long and should last for no more than a week or two. Otherwise, you could be putting your health at risk.

As you’re likely to lose significant weight within these two weeks, you shouldn’t need to go beyond a fortnight, anyway.

As soon as your weight goals are achieved, you can stop the diet and switch to a normal diet. But normal here doesn’t mean resorting back to the routine of the unhealthy foods. You must eat healthy foods that are rich combination carbohydrates, calories, protein, vitamins, and minerals. Consider switching to a widely-considered healthy diet such as the Meditteranean, flexitarian, or planetary diet.

Do be aware that there can also be some unwanted side effects that come along this effective weight loss diet. You might experience fatigue and nausea. Therefore, if it gets too painful or uncomfortable, revert to your old eating habits. Take baby steps to follow a healthier eating pattern. As soon as you get used to this and are eating a healthier diet, it will be much easier to switch to the boiled egg diet with fewer side effects.

We highly recommend consulting with a doctor before undertaking this or any other significant change to your diet. Losing weight is good, but staying healthy whilst doing so is much more important.

Boiled Egg Diet Grocery List

Boiled Egg Diet Shopping List

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  • Eggs
  • Chicken
  • Fish
  • Turkey


  • Apples
  • Citrus fruit
  • Grapefruit


  • Water


  • Asparagus
  • Broccoli
  • Carrots
  • Cauliflower
  • Mushrooms
  • Spinach
  • Zucchini/courgette

Boiled Egg Diet Plan – How Effective Is it For Weight Loss? Priyanka Sadhukhan Hyderabd040-395603080 January 3, 2020

The boiled egg diet is a high-protein, low-calorie, and low-carbohydrate diet that is designed to aid weight loss.

Eggs induce satiety and reduce short-term food consumption, leading to weight loss (1), (2). Along with eggs, you will have other high-fiber, healthy veggies, fruits, nuts, and seeds to shed the fat without compromising on nourishment.

This diet is a short-term weight loss program that allows you to shed 15-20 lbs if you follow a healthy lifestyle. Read on to know everything about the boiled egg diet plan. Swipe up!

Table Of Contents

How Does The Boiled Egg Diet Aid Weight Loss?

The boiled egg diet is a two-week diet plan that requires you to have a maximum of two boiled eggs per day with other nutritious foods.

  • Eggs are loaded with high-quality proteins, vitamins A, D, E, B12, and folate, iron, selenium, riboflavin, choline, and the antioxidants lutein and zeaxanthin (3).
  • These nutrients help build muscle mass, improve metabolic rate and brain function, protect you from heart disease and macular degeneration, produce hormones, and strengthen the immune system (4).
  • When you consume eggs, you consume proteins, which take longer to digest. Hence, you will feel full for a long duration (1). The proteins also help build lean muscle mass, which, in turn, helps accelerate your metabolism.
  • Eggs are also loaded with antioxidants that help flush out the toxins, thereby reducing the stress and inflammation in your body (5). This helps prevent inflammation-induced weight gain. The water-soluble and fat-soluble vitamins help strengthen your immunity, which, in turn, keeps you active and energetic.

Basic Guidelines To Follow The Two-Week Boiled Egg Diet

  • Take your doctor’s/dietitian’s permission.
  • Follow it for two weeks for the best results.
  • Eliminate all refined and processed grains.
  • Adhere to the diet plan.
  • Do light exercises.
  • Consume at least 1200-1500 calories per day, depending on your age, height, current weight, activity level, current medications, etc.
  • Have the right mindset to start this diet plan.

This specific diet plan is restricted to simple breakfast, lunch, and dinner with no snack options. You can drink enough water in between meals to stay hydrated.

Boiled Egg Diet Plan – Week 1




Meals What To Eat
Breakfast (8:00 – 8:30 a.m.) 2 boiled eggs + 2 banana pancakes (without maple syrup) + 1 cup freshly pressed orange juice
Lunch (12:30 p.m.) Grilled chicken/mushroom with Italian herbs + blanched veggies + 1 cup coconut water
Dinner (7:00 p.m.) Salmon steak/tofu with raw/blanched veggies in yogurt dressing + 1 cup buttermilk



How You Will Feel By The End Of Week 1

By the end of Week 1, you will lose all the water weight and feel less bloated.

Boiled Egg Diet Plan – Week 2

Meals What To Eat
Breakfast (8:00 – 8:30 a.m.) 2 soft boiled eggs + 4 strips of bacon + ½ cup baked beans + 1 cup green tea
Lunch (12:30 p.m.) Roasted cauliflower soup + 3 oz grilled fish
Dinner (7:00 p.m.) Raw vegetable salad with Chinese cabbage, purple cabbage, yellow and red bell peppers, cucumbers, and carrot + 2 oz shredded herb chicken + 1 cup milk with a pinch of turmeric

How You Will Feel By The End Of Week 2

By the end of Week 2, you will feel super light and energetic. You will love the way you look, and adhering to the diet plan for 14 days will give your confidence an extra boost. All your gut problems will reduce, and your metabolism will be back on track.

There are certain low-calorie snacks that you can have whenever you feel hungry without any guilt. Have them two hours after or at least one-hour post and pre-meal, respectively.

Healthy Snacks You Can Eat While On The Boiled Egg Diet

  • Baby carrots and hummus
  • Cucumber
  • Tomato
  • Beetroot juice
  • Low GI freshly pressed fruit juice
  • 1 digestive biscuit
  • 2 saltine crackers
  • Unsalted popcorn
  • 10 in-shell pistachios
  • Watermelon
  • Yogurt
  • Coconut water

You can consume these between breakfast and lunch and lunch and dinner. Avoid eating anything post-dinner.

Let’s now look into the three types of egg diet plan.

Types Of Egg Diet

  • Boiled Egg Diet – 2 boiled eggs per day along with other low-cal and high-protein foods.
  • Eggs And Grapefruit Diet – 2 eggs (boiled/scrambled/poached/fried) and half a grapefruit with low-carbohydrate, high-protein breakfast, lunch, and dinner.
  • Extreme Egg Diet – You only consume eggs and water at every meal. This is a nutritionally imbalanced diet, and we do not recommend it.

Mentioned below are the foods you can eat and must avoid while on this diet.

Foods To Eat

  • Protein – Eggs, chicken breast, fish, tofu, soy chunks, mushroom, lentils, beans, nuts, and seeds.
  • Dairy – Full-fat milk, yogurt, homemade ricotta cheese, and buttermilk.
  • Fats And Oils – Olive oil, avocado oil, coconut oil, almond butter, sunflower butter, and flaxseed butter.
  • Nuts And Seeds – Almonds, walnuts, pistachios, flax seeds, chia seeds, melon seeds, pepita, and sunflower seeds.

Foods To Avoid

  • High-sodium foods
  • High-sugar foods
  • Processed and frozen foods
  • Packaged fruit/vegetable juices
  • Soda and energy drinks
  • High-fat meat
  • Fried chicken, fries, pizza, and burger
  • Canola oil, vegetable oil, butter, and cream cheese
  • Low-fat milk and low-fat yogurt
  • Chicken with skin

Here are a few easy and quick recipes for you while on the egg diet. Take the basic idea of including healthy foods and give them a tasty twist. Take a look.

Egg Diet Healthy Recipes

1. Banana Smoothie Breakfast

  • 2 medium-sized bananas
  • 1/2 cup yogurt
  • 1/2 cup milk
  • 4 almonds, slivered
  • 1 teaspoon flaxseed powder
  • 1 teaspoon dark cocoa powder
  • 1 teaspoon vanilla extract
  • 1/2 sapodilla (with the peel)
How To Prepare
  1. Toss all the ingredients into a blender.
  2. Blitz it.
  3. Pour the smoothie into a tall glass and sip!

2. Boiled Egg Salad Lunch

  • 2 large boiled eggs
  • 1/2 cup iceberg lettuce
  • 5-6 cherry tomatoes
  • 1/2 cup chopped kale
  • 2 tablespoons olive oil
  • 2 tablespoons lime juice
  • 1/2 teaspoon chili flakes
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon dried basil
  • A pinch of salt
  1. Slice up the eggs, roughly chop the iceberg lettuce, and halve the cherry tomatoes.
  2. Toss them into a salad bowl.
  3. Add the chopped kale, dried herbs, chili flakes, salt, and olive oil.
  4. Toss it well, and it’s ready to eat.

3. Mixed Lentil Soup Dinner

  • 1 tablespoon red lentil
  • 1 tablespoon split green gram
  • 1 tablespoon yellow pigeon peas
  • 1 tablespoon mung daal
  • 2 tablespoons chopped onions
  • 2 cloves of garlic, chopped
  • 1/2 teaspoon ginger, grated
  • 1/2 teaspoon dry red chili
  • 1/2 tomato, chopped
  • 1/2 teaspoon cumin seeds
  • 2 tablespoons olive oil
  • 1/2 teaspoon turmeric
  • 1 1/2 cups water
  • A handful of cilantro
  • Salt to taste
  1. Wash the lentils and boil them in one and a half cups of water.
  2. Heat a pan and add olive oil.
  3. Add the cumin seeds and cook for 30 seconds.
  4. Toss in the garlic and ginger. Cook for 2 minutes.
  5. Add the chopped onions and cook until they become translucent.
  6. Add the chopped tomatoes, turmeric, salt, chili flakes, and half of the cilantro.
  7. Cook for 2-3 minutes.
  8. Add the boiled lentils and cook until it starts to boil.
  9. Cook for 2 minutes more and then turn off the heat.
  10. Garnish with the remaining cilantro and enjoy your dinner!

As you can see, it is not really tough to prepare a healthy, homemade meal. But the question is, what are the benefits of following the egg diet for two weeks, apart from weight loss? Find out below.

Benefits Of The Boiled Egg Diet

Along with aiding weight loss, this diet will also improve your overall health and appearance.

Side Effects Of The Boiled Egg Diet

  • Consuming more than two whole eggs per day can lead to high cholesterol. It is safe to consume two whole eggs per day.
  • Consuming boiled eggs for breakfast every day can become monotonous. Eat boiled eggs for lunch or dinner instead of breakfast. Also, try different ways of including boiled eggs in your lunch or dinner like adding them to lettuce wraps, making deviled eggs, etc.
  • Boiled eggs may cause bloating in some people.
  • In the initial days of the diet, you may crave foods and feel hungry all the time. Drink green tea or water and snack on healthy foods if your hunger is uncontrollable.
  • You may experience breakouts.
  • This is not a long-term weight loss program.
  • You might gain the weight back if you do not follow a healthy lifestyle after completing two weeks of this diet.


The boiled egg diet can help you get back on track by giving you the much-needed nudge. Like any other crash diet, it is not sustainable, and you may regain the weight lost as soon as you resume a normal diet. Hence, it is important to follow a healthy lifestyle to sustain weight loss. Follow a well-balanced diet and limit the consumption of high-calorie, high-sugar, and processed foods. Make sure you talk to your doctor and dietitian before getting started on this diet.

Expert’s Answers For Readers’ Questions

Is the boiled egg diet safe?

Having a boiled egg once in a meal with a low-carb diet is beneficial if you want to lose weight. But always speak to your doctor and dietitian before starting the egg diet plan.

How much weight can you lose on an egg diet?

It varies based on your meal planning and lifestyle. Following the egg diet plan, along with exercise, can help you lose anywhere between 15-20 pounds.

Can I eat 6 eggs a day?

Eating 6 eggs a day might shoot up your cholesterol levels and make you feel bloated. But it depends on your activity level. If you are an athlete and engage in heavy exercise, you can consume 6 eggs a day. But if you do no to moderate exercise, limit your intake to 2 eggs per day. Make sure you talk to a doctor before following this plan.

14 sources

Stylecraze has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  • Short-term effect of eggs on satiety in overweight and obese subjects, Journal of The American College of Nutrition, US National Library of Medicine, National Institutes of Health.
  • Egg breakfast enhances weight loss, International Journal of Obesity, US National Library of Medicine, National Institutes of Health.
  • Nutritive Value of Egg, whole, raw, fresh, U.S. Department of Agriculture.
  • The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health, Nutrients, US National Library of Medicine, National Institutes of Health.
  • Hen Egg as an Antioxidant Food Commodity: A Review, Nutrients, US National Library of Medicine, National Institutes of Health.
  • Egg white protein hydrolysate reduces blood pressure, improves vascular relaxation and modifies aortic angiotensin II receptors expression in spontaneously hypertensive rats, Journal of Functional Foods, Elsevier, ScienceDirect.
  • Egg-Derived Tri-Peptide IRW Exerts Antihypertensive Effects in Spontaneously Hypertensive Rats, PLOS One, US National Library of Medicine, National Institutes of Health.
  • New evidence that egg white protein may help high blood pressure, American Chemical Society.
  • Bioactive Egg Components and Inflammation, Nutrients, US National Library of Medicine, National Institutes of Health.
  • Reduction of facial wrinkles by hydrolyzed water-soluble egg membrane associated with reduction of free radical stress and support of matrix production by dermal fibroblasts, Clinical, Cosmetic and Investigational Dermatology, US National Library of Medicine, National Institutes of Health.
  • Naturally Occurring Hair Growth Peptide: Water-Soluble Chicken Egg Yolk Peptides Stimulate Hair Growth Through Induction of Vascular Endothelial Growth Factor Production, Journal of medicinal food, US National Library of Medicine, National Institutes of Health.
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Priyanka Sadhukhan

Priyanka has over 8 years of experience in nutrition and dietetics with a strong research background. She is passionate and obsessed about science and how it can be applied to daily lifestyle. According to her, food is the best medicine and proper nutrition is key to achieving good health. She has also written a book on PCOS and its management for doctors and patients. When she is not working, she loves spending quality time with family and friends. She loves creating innovative, healthy recipes and endorses healthier alternatives to junk foods to promote good health.


This diet claims you can lose up to 24 pounds in 14 days!!

I did not create this diet, nor have I tried it. However, I’ve heard some great reviews on its effectiveness to drop weight. Please do not do this along with Skinny in a Bottle or Keto. However, you can use your supplements such as Skinny Extreme, Skinny Supreme, Forskolin and Garcinia Camobogia to help with this program. There are places in the program that state “some fruits” or “fish” without giving measurements. I do not have any further information on this program other than what is given below. I would personally use an average amount of both. For instance, 1 fruit and a 5oz serving of protein.

***I am not a medical professional and we do not give medical advice. These statements have not been evaluated by the FDA. Please consult your physician before starting this or any other weight loss program.

In case you wish to shed the weight quickly, the egg diet is the ideal solution. This boiled egg diet is made of few eggs, few citrus fruits and some veggies. It will accelerate the digestion system and blaze the fat.

Also, you won’t constantly have a feeling of hunger. Huge amounts of water must be drunk for hydration, feeding and detoxification of the body. 8 glasses of water daily, is enough amount.

In case you are asking yourself why you have a feeling of hunger all the time it might be due to the fact that you need to drink more water. Drink more! You will stay fit, more energized and you will end the moments of cravings. Water drinking will make you eat less when you are bored.

This eating routine is very simple. Don’t eat junk food like desserts and burgers. Make a huge restriction of sugar and salt as well as soft drinks/liquor. 11 kg in a period of 14 days can be lost and the weight won’t be returned!




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


-Breakfast: 2 boiled eggs and 1 citric fruit.
-Lunch: green vegetables salad and chicken.
-Dinner: 2 boiled eggs, 1 orange and veggie salad.


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


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


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


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


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



-Breakfast: 2 boiled eggs and 1 citric fruit.
-Lunch: salad + chicken.
-Dinner: 1 orange,2 eggs and salad.


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


-Breakfast: 2 boiled eggs and 1 citric fruit.
-Lunch: chicken and salad.
-Dinner: veggie salad bowl. 1 orange, 2 eggs.


-Breakfast: 2 boiled eggs and 1 citric fruit.
-Lunch: steamed veggies, 2 eggs, low fat cheese.
-Dinner: steamed chicken and salad.


-Breakfast: 2 boiled eggs and 1 citric fruit.
-Lunch: tuna salad.
-Dinner: salad and 2 eggs.


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


-Breakfast: 2 boiled eggs and 1 citric fruit.
-Lunch: steamed chicken and steamed veggies.
-Dinner: same as the lunch.

This boiled egg diet contains a high amount of protein; that is why, a doctor should be consulted before the beginning of the boiled egg diet. The two-week menu is repetitive and extremely simple. You can also add some workouts and the results will be the best. Make sure you use only organic eggs.

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