The hard-boiled egg diet is a popular fad diet that it is low in calories and rich in protein. There are several versions of the hard-boiled egg diet, but all of them highlight the consumption of scrambled, poached, or hard-boiled eggs as the primary source of protein while reducing carbs and calories.
About 60 percent of the energy consumed in this mono diet consists of fat, 30 to 35 percent are protein and a maximum of 10 percent is carbohydrates.
In this article, you will learn about the principles of the hard-boiled egg diet and how to lose weight in just two weeks by following this regimen. You will also learn about the health benefits of eating eggs, and how they can help boost your basal metabolism and reduce body fat.
Summary
How the 14 day egg diet work?
After 3-5 days of the egg diet, the body enters a state of ketosis; a metabolic state in which the body uses fat as the main source of energy instead of carbohydrates. You MAY suffer from fatigue, migraines, constipation and what’s known as the keto flu. Eventually the symptoms subside after 5 days as you enter ketosis, and start burning body fat.
After the 14 day period, dieters can follow a less constraining menu, yet a healthy one to maintain the desired weight. Also, as you increase your caloric, and carbohydrates intake after the 2 weeks period, it’s recommended to increase exercise preventing any rebound affect.
Can you lose weight by eating mostly eggs?
Egg consumption can increase the production of adiponectin, a hormone that speeds up metabolism, increases fat burning, improves insulin sensitivity, and decreases appetite. Eggs allow you to lose several pounds while ensuring the a continuous supply of proteins necessary for bones, and muscle building.
Eggs contain all the nutrients needed for the body except vitamin C – but if you add a little fruit to your diet, you can fix this quickly.
Eggs are rich in vitamin B12, vitamin B2, vitamin A and vitamin B5. They also contain almost all the minerals that are essential for our body, such as iron, zinc, calcium, magnesium, potassium and vitamin E. The fat content of eggs is beneficial, 25% is monounsaturated fat, 9.4% is polyunsaturated and 18.1% is saturated fat.
Several variations of the egg diet are available (E.g egg fast) and they all rely on eggs as an essential food to promote weight loss.
Boiled egg diet rules
The egg diet should last a maximum of 2 weeks and 2 eggs should be included for breakfast and if your diet includes 2 more eggs, these can be divided throughout the day, totaling 4 eggs per day.
Eggs can be prepared cooked, as an omelet, or fried with a drizzle of olive oil, butter or a little coconut butter.
In addition to increasing the consumption of eggs, the diet also includes an increased consumption of fresh and light foods, such as salads, fruits, chicken, fish, and good fats such as olive oil, nuts and seeds.
As with most low-calorie diets, it is prohibited to consume foods such as alcoholic beverages, carbonated drinks, prepared fruit juices, sweets, fried foods, frozen or powdered ready meals, fast food and excess salt.
Hydration is also very important on the egg diet. Therefore, drinking 8 to 10 glasses a day is recommended.
Allowed, and prohibited foods
The process of actively burning body fat will only begin till the digestive system begins to adopt to the new dietary system. Proper nutrition will help establish metabolic processes, which will remove anything that is not needed from our body.
During the 14 day period, prepare to eat the foods listed below:
- boiled eggs
- all vegetables and fruits except peas, beans, potatoes, figs, bananas, mangoes and dates;
- buckwheat
- chicken meat
- lean pork / beef
- green and herbal teas, filtered water
- rice and wheat groats
- bakery / pastry products
- sweets (candies, cakes, etc.)
- sausages and butter
- high-carb fruits (bananas, mangoes, apples…etc) and veggies (beets, sweet potatoes, parsnips..etc)
- fast food, chips, fried foods
14 day egg diet menu
Day 1
Breakfast:1 hard-boiled egg, 1 slice of wholemeal bread, 1 citrus fruit.
Lunch: baked fish fillet with grilled vegetables.
Dinner: A vegetable soup, 1 slice of wholemeal bread.
Day 2
Breakfast: 1 hard-boiled egg, 1 slice of wholemeal bread, 1 citrus fruit.
Lunch: Baked chicken breast served with green salad leaves.
Dinner: Grilled fish fillet with steamed vegetables.
Day 3
Breakfast: 1 hard-boiled egg, 1 slice of wholemeal bread, 1 citrus fruit.
Lunch: Baked chicken breast served with green salad leaves.
Dinner: A cup of white goat cheese, 1 tomato, 1 slice of wholemeal bread.
Day 4
Breakfast: A cup of oatmeal, 1 glass of almond milk, a handful of nuts.
Lunch: Baked chicken breast served with green salad leaves.
Dinner: 100 g of mushrooms sautéed in olive oil, with a salad of raw vegetables.
Day 5
Breakfast: A cup of white goat cheese, 1 toast of wholemeal bread, 1 cup of tea, 1 piece of fruit.
Lunch: Grilled vegetables, 1 slice of baked turkey.
Dinner: Grilled fish, and a large and varied salad.
Day 6
Breakfast: 1 hard-boiled egg, 1 slice of wholemeal bread, 1 citrus fruit
Lunch: Baked fish served with green salad leaves
Dinner: Vegetable soup, 1 slice of wholemeal bread, 1 yogurt
Day 7
Breakfast: 1 hard-boiled egg, 1 slice of wholemeal bread, 1 citrus fruit.
Lunch: A portion of wholemeal pasta with vegetables sautéed in olive oil.
Dinner: Steamed chicken breast served with green salad leaves.
Day 8
Breakfast: 1 hard-boiled egg, 1 slice of wholemeal bread, 1 piece of fruit.
Lunch: 1 grilled turkey fillet, tomato and cucumber salad.
Dinner: Salads of various vegetables and tuna, seasoned with olive oil and lemon.
Day 9
Breakfast: 1 hard-boiled egg, 1 slice of wholemeal bread, 1 citrus fruit.
Lunch: Green salad, fish and vegetables (carrots, zucchini, peppers) in the oven.
Dinner: Vegetable soup, 1 yogurt.
Day 10
Breakfast: 2 slices of wholemeal bread, white goat cheese, a cup of tea.
Lunch: Grilled chicken breast with green salad.
Dinner: Lentil and quinoa salad, baked vegetables.
Day 11
Breakfast: A cup of oatmeal, 1 glass of almond milk, fruit.
Lunch: baked turkey fillet, raw vegetable salad.
Dinner: Grilled vegetables, cottage cheese, 1 slice of wholemeal bread.
Day 12
Breakfast: 1 hard-boiled egg, 1 slice of wholemeal bread, 1 citrus fruit.
Lunch: A portion of brown rice with vegetables sautéed in olive oil.
Dinner: Baked fish served with green salad leaves.
Day 13
Breakfast: 1 hard-boiled egg, 1 slice of wholemeal bread, 1 citrus fruit
Lunch: chicken breast with steamed vegetables, and tomato salad.
Dinner: Pumpkin soup, a slice of wholemeal bread.
Day 14
Breakfast: 1 hard-boiled egg, 1 slice of wholemeal bread, 1 citrus fruit.
Lunch: Sandwich of wholemeal bread, tomatoes, lettuce, cucumber and tuna in water.
Dinner: Grilled chicken breast with vegetables sautéed in olive oil.
Related Posts:
Success stories and results
This diet has almost no carbohydrates, and that is one of the reasons why it works, but never forget that the basis of everything is discipline, and results vary by person’s BMI, age, metabolism…etc
More and more success stories are being shared on social media and many notes and reviews appear on the Internet. Here are some examples of people who managed to successfully lose weight with the boiled egg diet:
Post-diet care
Ideally, the egg diet should be accompanied by a nutritionist, who will be able to better indicate the appropriate amount of eggs for each meal. In addition, after 2 weeks of diet, it is necessary to maintain a balanced diet with the preferential use of fresh foods, avoiding the consumption of processed foods.
To avoid the yoyo rebound effect, it is also important to regularly engage in physical activity, such as walking, running…etc depending on your calorie increase.
Side effects and contraindications
People who are not used to having a balanced diet may suffer from an accordion effect; gaining more weight than at the start of the diet. Therefore, this diet should not be considered as long-term regimen, especially if the person has not undergone a period of nutritional rehabilitation.
Additionally, due to the low amount of carbohydrates, some people may experience easy fatigue, nausea, especially during the first week.
This diet should not be prepared by people with medical conditions for whom excessive protein intake is contraindicated, such as people with kidney disease or chronic kidney disease, or who are allergic or intolerant to eggs.
Is the boiled egg diet unhealthy?
Mono diets are often unsustainable thus unhealthy. They’re relatively relatively one-sided, but eggs are healthy since they contain all vitamins except vitamin C and, in combination with the other foods, temporarily cover the nutrient requirements. In comparison to other mono diets, the boiled egg diet can therefore be maintained for two weeks without major health complications, though it’s not recommend or healthy to maintain over 2 weeks.
Egg diet conclusion
As said previously, the egg diet does lead to nutrient deficiencies if followed for more than 14 days. Before starting the boiled egg diet make sure to consult with a doctor or nutritionist to ensure a healthy regimen for both the short, and long-term.
- Egg breakfast enhances weight loss. Source
- Dietary cholesterol provided by eggs and plasma lipoproteins. Source
- Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance. Source
- The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Source
My mom had to lose a few pounds due to her health and we decided to hop on a diet plan and I must say this really helped. She has lost 15lbs in just a week and I am so thankful I saw this. Thanks a lot
Happy New Year from Bucharest!!
As part of my resolutions for 2021, I intend shedding a few pounds. Now, more than ever I am determined to go all out. I set realistic goals starting out by losing 10 pounds in my first month. I will try this diet and hope to meet my target at the very least.
I gained 33lbs during the lock down and have tried a few diet plans to get the weight off and I wasn’t very successful at achieving my desired weight. I am definitely going to try this diet plan. Thanks for the help.
Awesome!!
Great plan for people on-the-go. This is a meal plan I can work with. Quick to prepare especially on days where I have little or no time for myself. I have a schedule that is almost always tight. My only concern is if this meal plan will supply the needed energy throughout the day.
I’m vegetarian and I intend to use the substitutes during the course of diet. Thank you for sharing this informative post. I currently weigh 84kg and would like to go down to 70 hopefully. I am not in a hurry and hence Intend to do this gradually over a 3-4 week period.