This Boiled Egg Diet Will Help You Lose Up to 22 Lbs in Just 14 Days

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You’ve been hearing a lot about the boiled egg diet. Mainly because it gets great results and helps you fill satisfied without having to eat (or drink) terrible tasting trick diets that don’t really work for the long haul.

The struggle to lose weight is REAL for so many. It’s estimated that a whopping 77 percent of Americans are trying to lose weight or maintain it.

Most diets just fall short, but the boiled egg diet will show amazing results within 14 days, if you stick with it. Honestly, if you like eggs, it won’t be hard at all.

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The Boiled Egg Diet

There are a number of benefits to point out regarding this simple egg diet. For one, it doesn’t require you to buy a lot of products that might eat up your money.

Second of all, the hard-boiled egg diet has been shown to increase metabolism and decrease the amount of fat in the body and you get all the amazing health benefits of eggs.

It also should be noted that those who stick with the boiled egg diet after it is over are able to maintain their optimal weight with no problem.

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Of course, like many other diets, it is vital that you stay hydrated. This means that you need to drink eight to ten glasses of water each day.

Remember the following:

  • Prepare yourself to eat eggs.
  • Junk food must be eliminated.
  • Reduce the amount of salt used or switch to sea salt.
  • Sugary drinks or alcohol should be avoided, especially processed sugars

egg diet tip Egg Diet Tip: Be sure to choose a healthy salad dressing and be conservative using it.

Boiled Egg Diet Beginner’s Guide

Fad weight loss diets are a dime a dozen. Some work and others don’t. Most require you to either buy certain costly foods and supplements and/or drastically limit certain staple foodstuffs from your diet. The result in either case is an unsustainable diet that doesn’t help you with long-term weight loss goals. So, how does the boiled eggs diet work? Can boiled egg for diet be well-rounded and sustainable? Let’s explore.

Losing weight by eating eggs may sound rather odd, but many dieters are finding it to be a viable short-term weight loss tool. In just two weeks or less, you can lose up to 20 pounds. Those are amazing results that can be a key ingredient in your overall weight loss strategy and goals.

But, don’t put the egg before the chicken in the boiled egg for diet. You need to learn how the egg diet works, the pros and cons, realistic results, nutritional value, and other key caveats before making a mad rush to the egg aisle. We offer you a thorough dietary analysis of diet eggs and show you how to combine what you learn with expert weight loss and nutrition tips to get the results you want from your diet.

Eggs = Weight Loss…

But Do They Equal High Cholesterol?

How can a banana and egg diet be such a great weight loss tool? As a low-calorie food source that’s packed with vitamins, minerals, protein, and healthy fats and low in saturated fats, eggs are ideal for quick and easy weight loss. That said, the first question about egg consumption is the concern people have about their cholesterol levels.

Eggs have a long-standing connection with cholesterol, but more and more research is showing that eggs may just be a scapegoat for hypercholesterolemia. Why? Research is showing cholesterol levels are mainly affected by a food’s trans and saturated fats, not its amount of cholesterol.

This means that short-term egg diets aren’t likely to make a significant cholesterol change, especially when used in connection with other healthy food choices.

Boiled Eggs = Weight Loss

The Nutritional and Biological Value of Eggs

Despite only having 75 calories on average, eggs are nutritional powerhouses. They have 13 different vitamins and minerals, including vitamin D, vitamins B12 and B6, riboflavin, folate, iron, zinc, phosphorus, and essential amino acids.

A single egg has seven grams of protein, and this particular protein source has one of the highest biological values of all protein sources, which means an egg’s digestibility and protein availability measurements are extremely high. They’re called complete proteins or high-quality proteins, and they have an amino acid profile that’s similar to the human body. In other words, the body can digest almost 100 percent of the protein from egg.

The Boiled Egg for Diet 101

You have a foodstuff that’s high in protein, high in nutritional value, and low in calories and carbohydrates. Winner-winner chicken dinner, right? So, it’s only logical that the egg has become a star in the fad diet battle for weight loss.

While there’s no specific set of rules or guidelines for these various boiled eggs diet options, most share the same main components in what you can eat, what you can’t eat, and the diet’s structure. Let’s look at how it works:

What Do You Eat?

  • Eggs
  • Turkey
  • Chicken
  • Lean fish

As you can see, the focus here is on only eating lean protein sources. You’ll start the day with boiled diet eggs as your first meal. Depending on the variation allowance, your second and third meals can be eggs or one of the other three lean proteins. Your sides can include low-carb veggies and fruits, such as:

  • Apples
  • Carrots
  • Broccoli
  • Cauliflower
  • Mushrooms
  • Citrus fruits
  • Green leafy veggies

You have two choices for hydration:

  • Water (preferred)
  • Zero-calorie drinks

What Foods Are Forbidden on the Egg Diet?

The boiled eggs diet is highly restrictive in that it eliminates almost all sugars, carbohydrates, and unhealthy fats from your diet, which is why your calorie consumption is so drastically reduced. This means saying absolute no to:

  • Alcohol
  • Salty foods
  • Fried foods
  • Fatty meats
  • Sugary foods
  • Starches – grains, pastas, breads
  • Processed or prepackaged foods
  • Drinks with calories – juices, sodas, milk

How Is It Structured?

For two weeks, you’ll follow this basic structure and meal plan:

  • No snacks.
  • No cheating.
  • No more than three meals per day.
  • Each boiled egg for diet meal has one lean protein and one veggie and/or fruit choice.

Due to the restrictive nature of the boiled egg diet, it’s designed to be a short-term diet tool to kickstart your weight loss. Dietitians do not advise to continue the diet for longer than two weeks because of its nutritional restrictions and exclusions.

While a short-term solution, there are a number of reasons diet eggs can be helpful to those struggling with weight loss. For example, losing a quick 20 pounds or so can enable someone who’s obese to exercise easier and with less strain to the heart and joints.

Pros and Cons of the Egg Diet: Is it Right for You?

The key to any diet is having realistic expectations, which means you need to know what a particular diet offers and how that applies to your unique needs and goals. So, let’s take a look at the pros and cons of the boiled eggs diet.

The Pros

It works. This study, for example, revealed that an egg breakfast enhanced weight loss.

But, the egg diet’s quality protein against minimal calories boils down to just common sense weight loss. By cutting out processed sugars, fats, sodas, alcohol and other empty and heavy calorie foodstuffs your automatically going to begin shedding pounds quickly and easily.

Aside from cutting all the empty calories from your life, another pro of the egg diet is that it promotes consumption of nutrient-rich fruits and veggies at every meal which can also help with weight loss.

The Cons

The typical egg diet is a fad diet because it cuts out entire food groups from your diet. This can’t be sustained every day to support a well-balanced diet, which means your weight can go up and down (yo-yo) as you alternate between the boiled egg for diet and your normal diet. Research has shown such weight cycling can negatively impact your cardiovascular and metabolic health. As is, at best, it’s a short-term-only weight loss solution.

The structure of the diet can also be a con. By only allowing three meals per day and no snacks, you may be left hungry and with little energy. Such side effects aren’t conducive to long-term weight management because it encourages binge eating and gorging on denied items once they become available again.

boiled eggs on salad

How to Tailor the Boiled Egg Diet to Work for You

You know what the standard boiled eggs diet entails, how it works, and the pros and cons.

Now, it’s time to look at how you can take the main benefits of a boiled egg for diet and tailor it to mitigate those negatives and limitations, harvest all the healthy benefits, and transition the short-term fad diet into a sustainable long-term diet. How? Make the effective parts work for you with two steps:

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1.) Restructure Your Meals

Use the boiled diet eggs concept to restructure your plate.

  • Keep the lean proteins of eggs, poultry, vegetable proteins. Add more complexities to your lean protein choices, such as low-fat and nonfat milk, beans and legumes, and cheese. You add a more balanced assortment to fulfill more food blocks, but you still calorically benefit from tons of low-calorie protein.
  • Keep your plate full of non-starchy fruits and veggies. Don’t be afraid to fill up on a variety of colorful fruits and veggies that are loaded with antioxidants. These are powerful tools to feel full without calorie loading. Don’t include starchy veggies, such as potatoes, corn, and peas in your veggie category.
  • Add complex carbs to gain energy and satiation. Each meal should have one small serving of grains, carbs, or starchy veggies and fruits. Restricting such to a zero allowance can actually hinder, not assist, your weight loss efforts.

2.) Restructure Your Empty Calories

We all crave a sweet treat or salty snack from time to time. The problem occurs when that time for empty calories happens every single day, but the zero tolerance of the boiled egg for diet strategy isn’t the answer here. Without allowances for occasional indulgences, any diet will likely become unsustainable and lead to unhealthy binge eating habits. Again, use the boiled egg diet to restructure:

  • Treat alcohol like a dessert. These are typically loaded with sugary empty calories. The Dietary Guidelines for Americans recommends only one alcoholic beverage per day for women and two for men, and it’s best to keep each under 200 calories.
  • Add nutrient-rich snacks and replace empty calorie desserts with nutrient-rich options. Think air-popped popcorn instead of chips, Greek yogurt instead of ice cream, and a couple ounces of pure dark chocolate over a slice of chocolate cake.
  • While you don’t want to drink your calories in sugary beverages like juices, sports drinks, and sodas, only drinking plain water can be monotonous. Add some natural citrus to give your water or sparkling water some pizazz. Coffee and tea are fine in moderation, but do be sure that you’re not turning these into calorie pits with added sugar, cream, syrups, and diary toppings.

boiled eggs diet

Don’t Forget the Diet Eggs Themselves Matter

Whether the chicken or the egg came first isn’t the only egg question out there. The fact is that not all eggs are created equal. The health of the hen greatly influences the health of the egg. Here are some tips to get the most from your egg selection:

  • Skip the supermarket to buy local. You help the environment, your local farming community, and your own egg health. You can see for yourself how the hens live and eat, which helps assure you that you’re consuming better quality eggs.
  • Determine the Omega-3 fatty acid content in the egg source, which is highest when hens are fed flaxseed as part of their diet. Organic, nutrient-enhanced, and vegetarian eggs, such as Eggland’s Best, typically have the highest amounts of omega-3s, and they’re usually lower in cholesterol and saturated fats.
  • Know the ethics of the egg source. Egg brands and farmers use different techniques for raising hens, including cage-free and free-range environments. If how the hens are treated and raised is important to you, then you’ll certainly want to know the source’s ethics before supporting a specific brand. This is also an important consideration in nutrition labeling and advertisement claims. The USDA is one of the best information sources to help you understand labeling guidelines and ethics.

Best Practices for Weight Loss

As you can see, the boiled egg for diet can be a good weight loss tool when tailored to your needs and a well-balanced meal plan. It’s dangerous and unnecessary to adhere to extreme versions of the boiled egg diet that only allow boiled eggs and water.

If you have any questions about your specific dietary needs, you can always consult a registered dietician for a comprehensive and individualized meal plan guide that employs that best of the egg diet with other suitable and sustained dietary practices. Here’s an example meal plan that models after the egg diet:


Eat two diet eggs however you like them. One piece of fresh fruit – banana, apple, pear. One slice of whole-grain toast with one teaspoon of butter. Eight ounces of water.


Four-ounce serving of lean protein – turkey breast, tuna, or chicken breast. One cup of steamed veggies – broccoli, asparagus, carrots. Six ounces of plain Greek yogurt. Half a cup of wild or brown rice. Eight ounces of water.


One whole-grain tortilla filled with two ounces of cooked lean ground turkey, two ounces of black beans, and as many steamed onions and peppers as you’d like. One fresh fruit cup – melon, grapes, and blueberries. Eight ounces of drink of choice that’s less than 200 calories.


Remember that snacks aren’t a must. Only schedule them if and when you’re actually hungry. Limit snacks to once per day, and choose nutrient-rich options like raw veggies, string cheese, nuts, fruit, and low-fat milk and milk products.

Diet Tips for Weight Loss Success and Sustainability

Sustainability and success with any weight loss tactic, including our modified egg diet, centers around turning all the components into advantages, not restrictions. Here’s what we mean:

It’s A Veggie Platter!

With the exception of starchy veggies, you have a smorgasbord of low-carb veggies to fill your belly and avoid feeling hungry. Lettuce, kale, spinach, cucumbers, peppers, onion, garlic, eggplant, broccoli, cauliflower, and others bulk up your meal with little influence to calorie consumption.

Drink As Much As You Want!

When your diet includes caloric beverages, each one has to be counted against your overall intake of calories. So, you drink less. As a result, you often mistake thirst for hunger and eat more. As a general guide, you should drink eight ounces of water eight times per day to stay hydrated. Depending on activity levels, you may need more or less, but eight drinks per day gives you an opportunity to have a drink pretty much all day.

Therefore, when you feel hungry, you can always try a glass of water to see if it was fluids, not food, your body was craving. Water intake is also crucial to digestion and elimination. As you increase your fiber and protein intake, it’s water that helps your body transport nutrients and prevent constipation.

the egg diet really works

You Can Eat 1,200-1,500 Calories Per Day!

A big mistake is in thinking in the negative that you ration yourself to a certain amount of calories per day. If you employ the basic components of the egg diet and other sound nutrition practices, Harvard Medical School’s recommendation for 1,200 calories for women and 1,500 calories for men per day is actually a large amount of foodstuffs that don’t require so much rationing as it does wise food selection. Think positive about your calorie caps, and do ensure that you meet the threshold since anything less is what really does deprive you of essential nutrients. You can always use a food tracking app to help ease the burden of ensuring you’re not eating too much nor too little.

Portion Size Is Just Your Balance System

Don’t think of portion size as a micromanagement task. Instead, remember that it’s just another tool to help ensure you’re not eating too much or too little and can be used to help you make adjustments when you want to make the occasional exception or adjustment.

There Really Are Weight Loss Hacks

Nothing worth having is easy, but that doesn’t mean it has to be dauntingly and unnecessarily difficult. The modified egg diet is no exception. Use these tips and tricks to cut calories without cutting the joy of meals from your life:

  • Again, it’s all about how you look at things. A sandwich with one instead of two pieces of bread isn’t half a sandwich. It’s an open-faced sandwich that has half the calories.
  • Use lettuce or tortillas as bread substitutes.
  • Fruit mix-ups are the creative version of the same old boring candies.
  • Veggie and bean pastas are fun and artistic versions of regular old starchy pastas.
  • Carbonated drinks are yesterday’s version of seltzer water with no-calorie citrus flavor.
  • Cauliflower rice and pizza crust is the hip delicacy version of traditional rice and doughy crusts.
  • The fatty creaminess of ice cream can’t compare to that of heathy protein-packed Greek yogurt.
  • Every little bit always helps. If you splurge on a pizza, then make it a veggie pizza and use a napkin to remove any excess grease. If you splurge on a flavored coffee, ask for skim milk, fewer syrup pumps or skinny syrup, and leave off the drizzle and whipped topping.

Eggscellent Boiled Eggs

With boiled eggs being a major staple in your new diet plan, you’ll want to know the best way to make them, right? Now, if you’ve ever boiled eggs, you’ve likely already experienced the tedious task of peeling them. Cook them wrong, and it takes forever to peel them and you lose half your egg to the shells.

Here’s the trick to making the perfect boiled eggs from a school cafeteria lady serving over 1,000 kids per day:

  1. Fill a boiler with cold water.
  2. Pour 1/4 cup vinegar or 1/2 cup of salt into the water (this doesn’t alter the taste nor nutrition of the egg in any way.)
  3. Add your eggs to the water while cold.
  4. Turn the heat on high until the eggs come to a boil.
  5. For hard boiled diet eggs, boil 15 minutes. For softer yolks, boil no longer than 10 minutes.
  6. If you forget to set a timer, you can test your eggs by using a spoon to bring one up to the rim of the boiler. Your egg is wet. Count to 10 immediately upon pulling the egg up. If your egg dries by the end of the count, then it’s ready.
  7. Immediately remove your eggs from the heat and drain the hot water.
  8. Cover the eggs in ice and add a little cold water.
  9. Wait two minutes for your eggs to be cool enough to peel.
  10. Gently crack the shell and slide your finger underneath; the shell comes right off the egg with no waste or tiny fragments of shell to deal with picking off.

What Do I Do If I Get Bored With the Egg Diet?

There are so many ways to eat eggs other than just boiled. If you get bored, branch out and get creative instead of letting the monotony sidetrack you from a healthy diet. Here’s some ideas:

  • Make egg drop soup.
  • Add to stir fry rice or couscous.
  • Salad topping with chopped eggs.
  • Scrambled with veggies or a veggie omelet.
  • Deviled eggs with hummus or avocado as the binder.
  • Egg salad with avocado as the binder instead of mayo.
  • Dice them up with some turkey sausage for a quick hash.
  • Add a sauce to your boiled eggs diet, such as a spicy mustard, hot sauce, pesto, or Tamari.

As you play around with how you implement your revised egg diet, just remember that the ingredients you add will influence the calories. Keep choosing wisely.

Going Over the Egg Diet Plan

The following is going to be your diet, broken up week by week:

The First Week


  • Breakfast should start with two boiled eggs. Then eat one whole citrus fruit of your choosing.
  • Lunch should consist of two sweet potatoes and two apples of your choosing.
  • Dinner should be one large plate of salad, tossed with chicken or a chicken piece on the side.


  • Breakfast should start with two boiled eggs, but you can change the citrus fruit.
  • Lunch should have green vegetables, the darker the better, and a chicken salad.
  • Dinner should be a vegetable salad. It should be paired with one orange and two boiled eggs.


  • Breakfast should start with two boiled eggs, and your favorite citrus fruit.
  • Lunch should consist of your favorite low-fat cheese and should be paired with one tomato and one piece of sweet potato.
  • Dinner should be a simple salad with a piece of chicken.


  • Breakfast should start with two boiled eggs, and your favorite citrus fruit.
  • Lunch should be one whole fruit of your choosing.
  • Dinner is just a salad with steamed chicken.


  • Breakfast should start with two boiled eggs, and your favorite citrus fruit.
  • Lunch should be steamed vegetables and two boiled eggs.
  • Dinner is a salad and grilled fish.


  • Breakfast should start with two boiled eggs, and your favorite citrus fruit.
  • Lunch should be one whole fruit of your choosing, again.
  • Dinner will be a piece of chicken with steam vegetables.


  • Breakfast should start with two boiled eggs, and your favorite citrus fruit.
  • Lunch should be a salad and steamed vegetables and add a ‘healthy’ size piece of chicken, too.
  • Dinner should be a healthy serving of steamed vegetables.

Second Week


  • Breakfast should start with two boiled eggs, and your favorite citrus fruit.
  • Lunch should consist of a salad and a little chicken.
  • Dinner you can have an orange, one salad, and two boiled eggs.


  • Breakfast should start with two boiled eggs, and your favorite citrus fruit.
  • Lunch will be two boiled eggs and steamed vegetables.
  • Dinner you can eat one salad and a grilled fish.


  • Breakfast should start with two boiled eggs, and your favorite citrus fruit.
  • Lunch will consist of a salad and a piece of chicken.
  • Dinner will be an orange, vegetable salad, and two boiled eggs at the end of the day.


  • Breakfast should start with two boiled eggs, and your favorite citrus fruit.
  • Lunch you can eat steamed vegetables paired with low-fat cheese and two boiled eggs.
  • Dinner will be a little salad with one piece of chicken.


  • Breakfast should start with two boiled eggs, and your favorite citrus fruit.
  • Lunch should be a salad with salmon or your favorite grilled fish.
  • Dinner you can have two boiled eggs and a salad.


  • Breakfast should start with two boiled eggs, and your favorite citrus fruit.
  • Lunch should be a salad and a little chicken.
  • Dinner is your favorite fruit of your choice.


  • Breakfast – Time to eat that boiled egg breakfast you know so well!
  • Lunch you can have steamed vegetables and chicken.
  • Dinner will be what you had for lunch.

Peeling Back the Boiled Egg Diet

By now you should know exactly why they call this the “boiled egg diet”. These meals have almost no carbohydrates, and they are pretty easy to make.

Keep in mind that any diet should be approved by your doctor.

Also know that before starting any diet, you should speak to your doctor.

You must not rely on the information on this website as an alternative to medical advice from your doctor or other professional healthcare provider.

If you have any specific questions about any medical matter, you should consult your doctor or other professional healthcare provider.

The #EggDiet has help thousands of people just like you! The comments in this article prove how powerful this #Diet can be! If you experience #Weightloss from this #HealthyDiet — please your results and #Tips with us! Click To Tweet

The Last Crack on the Boiled Egg Diet

While popular and effective, the typical boiled eggs diet is so restrictive that it’s far from sustainable as a long-term diet. You’ve seen how you can change that, though. It can be implemented alongside a healthy eating plan to give you a long-term, effective, healthy, and engaging diet to sustain your weight loss goals and weight maintenance plan. Keep it well-rounded. Drink plenty of water. And, always emphasize the positives of calorie intake and healthy food choices so that you feel freedom, not restrictions.

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About Cary Byrd

eDrugSearch founder, Cary Byrd, has been called an “e-health innovator” by MarketIntellNow, interviewed by top pharmaceutical industry journalists, invited to Matthew Holt’s Health 2.0 Conference and a Consumer Report's health summit, and highlighted on numerous health blogs.

boiled egg diet

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