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Losing Weight With the Boiled Egg Diet

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What Is the Hard Boiled Egg Diet?

The hard boiled egg diet is a 14-day diet in which you eat 2 boiled eggs for breakfast every day with fruit. For lunch and dinner, you will be eating mainly low-carb meals. Snacks are not allowed on this diet.

This is a high-protein low carb diet.

There are different variations of the boiled egg diet, and some claim you can lose 20-25 pounds on the boiled egg diet.

The meal plans in the boiled egg diet are made up of healthy whole foods. One thing that is missing from the meal plans is a source of good fats.

However, you can supplement good fats such as extra virgin olive oil or coconut oil by using them for cooking or adding them to your salad dressings.

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So How Much Weight Can You Lose on the Boiled Egg Diet?

Given the low amount of calories in the meal plans, you are very likely to lose weight on this diet.

The weight loss will be greater in the 1st week, due to loss of retained water in your body. This is a natural part of weight loss, and the weight loss can be maintained if you stick to a healthy eating plan after the 2-week diet.

Losing a total of 25 pounds in 2 weeks will be a stretch for most people, unless your starting weight is very high to begin with and you incorporate a very vigorous exercise schedule.

On the other hand, 10-15 pounds of weight loss in 2 weeks may be possible if you:

  • choose low-carb fruits and vegetables
  • limit the fruit and protein intake to a reasonable portion
  • incorporate regular exercise including muscle training

The exact weight loss amount will depend on various factors including:

  • your starting weight
  • your previous eating habits
  • the types of protein, vegetable and fruit you choose on the diet
  • the amount you eat on the diet
  • your exercise level during the diet
  • how much water weight you lose

Summary of the Boiled Egg Diet

Here is a quick overview of the boiled egg diet.

Breakfast: 2 boiled eggs with fruit
Lunch: Mainly a healthy low-carb meal
Dinner: Mainly a healthy low-carb meal

Boiled Egg Diet Meal Plan

boiled egg diet meal plan 1Below is the entire boiled egg diet meal plan, broken up into Week 1 and Week 2. This version specifies portions, so there is no chance of over-eating!

Week 1

Monday (Day 1)

Breakfast
• 2 hard boiled eggs (78 calories)
• 1 grapefruit or orange
Lunch
• 2 apples
• 5 slices of sweet potato
Dinner
• 1 large plate of salad
• 1 serving of chicken

Tuesday (Day 2)

Breakfast
• 2 hard boiled eggs
• 1 grapefruit or orange
Lunch
• 1 serving of chicken
• 1 large plate of green vegetable salad
Dinner
• 2 hard boiled eggs
• 1 large plate of vegetable salad
• 1 fruit, any kind

Wednesday (Day 3)

Breakfast
• 2 hard boiled eggs
• 1 grapefruit or orange
Lunch
• 1 tomato
• 1 sweet potato
• Low-fat cheese
Dinner
• 1 large plate of salad
• 1 serving of chicken

Thursday (Day 4)

Breakfast
• 2 hard boiled eggs
• 1 grapefruit or orange
Lunch
• 1 fruit, any kind
Dinner
• 1 large plate of salad
• 1 serving of chicken

Friday (Day 5)

Breakfast
• 2 hard boiled eggs
• 1 grapefruit or orange
Lunch
• 2 hard boiled eggs
• 1 large plate of vegetables
Dinner
• 1 serving of grilled fish
• 1 large plate of salad

Saturday (Day 6)

Breakfast
• 2 hard boiled eggs
• 1 grapefruit or orange
Lunch
• 1 fruit, any kind
Dinner
• 1 serving of chicken
• 1 large plate of steamed green vegetables

Sunday (Day 7)

Breakfast
• 2 hard boiled eggs
• 1 grapefruit or orange
Lunch
• 1 serving of chicken
• 1 plate of tomato salad
• 1 large plate of green steamed vegetables
Dinner
• 1 large plate of green steamed vegetables

Week 2

Monday (Day 8)

Breakfast
• 2 hard boiled eggs
• 1 grapefruit or orange
Lunch
• 1 serving of chicken
• 1 large plate of salad
Dinner
• 2 hard boiled eggs
• 1 large plate of salad
• 1 orange

Tuesday (Day 9)

Breakfast
• 2 hard boiled eggs
• 1 grapefruit or orange
Lunch
• 2 hard boiled eggs
• 1 large plate of steamed vegetables
Dinner
• 1 serving of grilled fish
• 1 large plate of salad

Wednesday (Day 10)

Breakfast
• 2 hard boiled eggs
• 1 grapefruit or orange
Lunch
• 1 serving of chicken
• 1 large plate of salad
Dinner
• 2 hard boiled eggs
• 1 large plate of vegetable salad
• 1 orange

Thursday (Day 11)

Breakfast
• 2 hard boiled eggs
• 1 grapefruit or orange
Lunch
• 2 hard boiled eggs
• 1 large plate of steamed vegetables
• Low-fat cheese
Dinner
• 1 serving of chicken
• 1 large plate of salad

Friday (Day 12)

Breakfast
• 2 hard boiled eggs
• 1 grapefruit or orange
Lunch
• 1 serving of grilled fish
• 1 large plate of salad
Dinner
• 2 hard boiled eggs
• 1 large plate of salad

Saturday (Day 13)

Breakfast
• 2 hard boiled eggs
• 1 grapefruit or orange
Lunch
• 1 serving of chicken
• 1 large plate of salad
Dinner
• 1 fruit, any kind

Sunday (Day 14)

Breakfast
• 2 hard boiled eggs
• 1 grapefruit or orange
Lunch
• 1 serving of chicken
• 1 large plate of steamed vegetables
Dinner
• 1 serving of chicken
• 1 large plate of steamed green vegetables

You can use a small amount of salad dressing on salads. Unlimited herbs and spices are allowed. Sea salt and black pepper is allowed as well. You can also have a small amount of butter or extra-virgin olive oil with each meal!

How Does the Boiled Egg Diet Work?

The boiled egg diet works in the following ways.

Weight Loss Reason #1 – Calorie Restriction

The number one reason this diet works is through calorie restriction.

As long as portions are reasonably prepared, you will be consuming less calories than you are burning.

See below calorie details of a sample meal plan. Every day, you will be consuming only about 1000 calories.

Sample Meal Plan – Total of 1,139 calories

Breakfast
• 2 hard boiled eggs (156 calories)
• 1 grapefruit (large, 106 calories) or orange (large, 86 calories)

Lunch
• 1 serving of chicken (4 oz chicken breast without skin, 124 calories, 1 tablespoon olive oil, 120 calories)
• 1 large plate of green vegetable salad (3 cups salad without dressing, 34 calories, 2 tablespoons vinaigrette, 144 calories)

Dinner
• 2 hard boiled eggs (156 calories)
• 1 large plate of vegetable salad (3 cups salad without dressing, 34 calories, 2 tablespoons vinaigrette, 144 calories)
• 1 fruit, any kind (banana, 121 calories)

This is less than the recommended daily calorie intake of 1200 calories for women and 1500 calories for men to maintain their healthy metabolism. For that reason, this diet is only for 2 weeks.

In order to maintain your metabolism, make sure to take a break of 2 weeks before repeating this diet again!

You can expect to burn even more calories if you:

  • Have muscle mass, resulting in higher BMR (basal metabolic rate)
  • Exercise

Weight Loss Reason #2 – Water Weight Loss

As mentioned earlier, some of the pounds you lose will be from water weight loss.

The water you lose is water that has bound to your stored glycogen.

Glycogen is a stored form of glucose (sugar), and is available to the body as primary backup for glucose if blood glucose levels decrease.

As part of your bodily process, water gets bound to glycogen.

On the boiled egg diet, since you will be burning more calories than you consume, you will quickly be burning through your initial source of energy which is glucose (1) and turning to the next source of energy which are the stored glycogen.

As your body starts using glycogen for energy, this has the effect of releasing all the water that bound to it (2).

For some people, this can result in a lot of water loss, since 1 gram of glycogen binds 3 to 4 grams of water to itself!

After the initial large drop in weight from losing water, you weight loss will normalize to a slower rate. This is true for everyone, and a natural part of losing weight.

Are Hard Boiled Eggs Good For Losing Weight?

Hard boiled eggs are good for losing weight, especially when combined with other healthy food choices.

According to a study (3), adults who ate 2 eggs for breakfast as part of a calorie reduction diet, lost more weight than those who ate bagels with equal calories. They also reported feeling more energetic.

Part of the reason eggs are effective for losing weight is due to its high-quality protein content.

From a weight-loss perspective, protein is important for making you feel full, so you don’t experience the ravenous hunger that is common in unhealthy high-carb diets.

If you work out, you need protein to repair and maintain your muscles.

Eggs are a good source of protein as their protein is the highest quality protein found in any food (4).

Is The Hard Boiled Egg Diet Good For You?

The boiled egg diet can be good for you since the menus are made up of healthy, whole foods.

Giving your body a break from processed foods will help your body’s detoxification system to recover and work better. This will help your body remove toxins more efficiently and faster from your body, preventing toxin build-up.

Toxins are usually stored in FAT, so this in effect prevents FAT build-up in your body.

As you burn the existing fat in your body, you will also release the toxins that bound to the fat, further detoxing your body.

Sticking to this diet means you will lose weight fast. The healthy eating habits you learn on this diet will also help you after the diet.

Continuing beyond 2 weeks is not recommended however since the daily calorie consumption is too low which will slow your metabolism. Eating the same meal plans for longer than 2 weeks is also not good from a nutritional perspective.

Benefits of the Boiled Egg Diet

Here is a summary of all the benefits of the hard boiled egg diet!

  • The boiled egg diet is budget friendly
  • Recipes are quick and easy to make
  • You can lose weight fast
  • Meal plans are made up of healthy ingredients
  • You are less likely to get hungry compared to other crash diets due to the high protein content

Precautions When Going On the Boiled Egg Diet

If you are going to try the boiled egg diet, it’s helpful to keep these things in mind.

  • You may feel weak or dizzy due to the low calorie consumption
  • Since you will be eliminating all processed foods and junk foods, you may have detox symptoms including cold-like symptoms, sweating and rashes
  • You may have beginner symptoms of going a high-protein, low-carb diet such as bad breath, constipation, and flatulence

How to Make the Boiled Egg Diet Work

If you plant to do the boiled egg diet, here are 7 essential tips to make sure you lose weight on this diet. Good luck!

  1. Stick to the diet menus religiously and do not deviate
  2. Drink plenty of clean water to help flush out toxins from your body and to ensure regular bowel movements
    3. Eat lots of high-fiber vegetables. Fiber helps with keeping your digestive system healthy and elimination of waste. You can also take psyllium husk, especially if you are prone to constipation.
    4. Get plenty of sleep. Lack of sleep reduces your metabolism.
    5. Go shopping in advance so you always have the necessary ingredients on hand. Refer to our shopping lists below.
    6. Clean out your entire house of any temptations such as chocolate or chips before starting the diet
    7. Incorporate light muscle training every other day

Boiled Egg Diet Review

The boiled egg diet is one of the healthier fad diets.

First of all, it is made up of whole foods and eliminates processed foods and junk foods.

Second, eggs are extremely healthy and this diet incorporates a good amount of vegetables.

However, this diet should not be continued for longer than the 2 weeks, and there should be enough time taken before embarking on it again. This is because the diet does not provide enough calories on most days, and lacks a sufficient source of good fats.

Eating a piece of fruit on most mornings long-term may not be the best option either, since most fruits can spike up your blood sugar. When this happens you eventually have a sugar crash, making you feel really hungry or tired.

It does help though, as in this diet, to pair the fruit with egg, as the protein in the egg slows the digestion of sugar (5).

Tips When Going on the Boiled Egg Diet

Here are some additional tips to hopefully help your diet be successful and healthy.

  • Make sure to eat a variety of fruits and vegetables over the course of 2 weeks, to ensure you consume the full spectrum of nutrients
  • Make your own healthy salad dressing by combining extra virgin olive oil and lime or vinegar. Optionally, add a small amount of honey for sweetness. Healthy fats like extra virgin olive oil will help further with weight loss and give you a feeling of fullness.
  • Incorporating regular exercise will further accelerate your weight loss. Since this diet has a lot of protein, you will have not problems building muscles. If you are a beginner, start with these beginner workouts. HIIT workouts are also highly recommended.
  • If you experience detox symptoms, drink plenty of water to flush out the toxins from you body quickly. If you still feel sick, stop the diet and continue when you are feeling better.

Boiled Egg Diet Sample Shopping List

Below is a complete shopping list for you to start the hard boiled egg diet. Use this shopping list to buy the necessary ingredients to follow the meal plans above!

What To Buy For Week 1

• 18 eggs
• 7 grapefruits or 7 oranges
• 2 applies
• 2 sweet potatoes
• 6 bags of salad greens
• 6 servings of chicken
• Low-fat cheese
• 2 tomatoes
• 3 pieces of fruit, any kind
• 3 large servings of vegetables for grilling
• 1 serving of fish for grilling
• Lime or vinegar for the salad dressing
• Extra virgin olive oil
• Herbs and spices, any kind
• Sea salt
• Black pepper
• Butter

What To Buy For Week 2

• 24 eggs
• 7 grapefruits or 7 oranges
• 2 oranges
• 6 servings of chicken
• 9 bags of salad greens
• 4 large servings of vegetables for grilling
• Low-fat cheese
• 2 servings of fish for grilling
• 1 fruit, any kind
• Lime or vinegar for the salad dressing
• Extra virgin olive oil
• Herbs and spices, any kind
• Sea salt
• Black pepper
• Butter

Psst….If you think your friends would like this article too, I’d love for you to share it. Thanks – you rock!

 

Sources
(1) verywellfit; Understanding the Role of Glycogen in Exercise and Low-Carb Diets: https://www.verywellfit.com/what-is-glycogen-2242008
(2) Thought Co.; Science Explains Why You Lose Water Weight: https://www.thoughtco.com/science-explains-why-you-lose-water-weight-4102879
(3) Dr. Mercola; Eggs are the Better Breakfast Choice: https://articles.mercola.com/sites/articles/archive/2008/08/21/eggs-are-the-better-breakfast-choice.aspx
(4) Dr. Mercola; Egg Nutrition Facts and Information Infographic: http://www.mercola.com/infographics/egg-nutrition-facts.htm
(5) Reader’s Digest; Ate Too Much Sugar? 9 Tricks to Help Reverse the Binge: https://www.rd.com/health/healthy-eating/how-to-recover-from-a-sugar-binge/