Eggs are rich in protein, which helps increase satiety and limit indiscriminate food intake, leading to weight loss (1), (2). All you need to do is complement this diet with a few healthy, high-fiber vegetables, nuts, seeds, and fruits to reduce fat while also keeping your body nourished. This diet, coupled with healthy lifestyle practices, helps you lose weight by 15 to 20 lbs within a short span. To help you get started, we have discussed everything you need to know about this diet in this article. Read on!
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.
Boiled Egg 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
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
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
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
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
Veggies – Spinach, kale, collard greens, radish greens, Swiss chard, cabbage, purple cabbage, lettuce, Chinese cabbage, bok choy, celery, beetroot, carrot, turnip, radish, okra, eggplant, bitter gourd, bottle gourd, squash, green chili, garlic, and onion.
Fruits – Apple, banana, kiwi, watermelon, honeydew melon, musk melon, plum, peach, tomato, cucumber, avocado, star fruit, orange, grapefruit, lime, and lemon.
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.
Herbs And Spices – Cilantro, chili flakes, garlic powder, ginger, garlic, onion powder, oregano, rosemary, dill, fennel, fenugreek, black pepper, white pepper, cardamom, clove, nutmeg, cinnamon, mace, and saffron.
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)
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
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
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
The protein in eggs helps lower blood pressure (6), (7), (8). High in antioxidants and reduces oxidative stress (5). It lowers inflammation in the body (9). Enhances skin quality by reducing acne (10). Prevents hair fall and stimulate growth (11). Boosts immunity (12). Strengthens the bones (13), (14).
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.
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. How long should you boil eggs? For a soft yoke with somewhat firmer whites, boil eggs for around 7-8 minutes. However, for hard-boiled eggs, boil them for roughly 12-13 minutes. Which part of the egg is good for weight loss? Egg whites are considered better for weight loss as they contain only protein and no fats and cholesterol (20). Does eating eggs make you look younger? Eggs contain essential fats, proteins, and other nutrients, which may contribute to your skin health when consumed as a part of a healthy and balanced diet.
