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.
About 60% of the energy consumed via 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 everything you need to know about the egg diet, and how it can help you reduce significant weight in just 14 days.
Summary
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 dieting is discipline, and consistency. And results vary by person’s BMI, age, metabolism…etc.
Here are some examples of people who managed to successfully lose weight using the 14 day egg diet:
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.
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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 active lifestyle to maintain the desired weight, and prevent the rebound affect.
Can you lose weight by eating mostly eggs?
Egg consumption can increase the production of adiponectin, a protein 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 only.
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.
Eggs can be prepared cooked, as an omelet, or fried with a drizzle of olive oil, butter or a little coconut butter.
As with most fad 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 of water 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. Following the gg diet rules will help establish metabolic processes, and promote weight loss faster.
Foods allowed during the egg diet:
- 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
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 followed by people with medical conditions for whom excessive protein intake is contraindicated. Patients with kidney disease or chronic kidney disease, or who are allergic or intolerant to eggs are NOT to follow this regimen.
Is the boiled egg diet unhealthy?
Mono diets are relatively one-sided, and known for their yo-yo effect. Though 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 fad diets, the boiled egg diet can therefore be maintained for two weeks without major health complications, yet it’s not recommend to stick to after two weeks.
Conclusion
The egg diet is renowned for its fast results, and strict dietary restrictions. Before going on this diet, feel free to consult with your doctor or a nutritionist for a personalized feedback, and guidance.
- 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
I would be trying the egg diet. I am not a meal prep person and neither do I always find cooking on the go a convenient way. This plan looks like an easy, fast and quick to make meal and that is something I am very excited about. Would you be kind enough to make a post on a typical fruit diet.
I am in the first week of my diet and I must say it was a little difficult at first but it is so much better now. I lost a few pounds which I am so happy about and surely seeing this diet plan through. Thanks.
Hello,
I must commend this diet plan. I could not go through all 14 days but I noticed significant changes; I felt a whole lot lighter, my folds reduced and interestingly I did not experience the typical after lunch slump where I felt a drop in energy.
2020 was a really hard year for me and I put on a lot of weight. I made a decision to get my self healthy and fit again. I tried a few diet plans and didn’t lose as much as I wanted to, then i tried this diet plan and made massive improvements in the last week. Thankful for the change .
I have seen a few diet plans online and I always wanted to try it out. However, they were not budget friendly. I am so glad to have finally found a the egg diet! very similar to Atkins or keto diets.