If you’re fed up with your weight and want to shed those unwanted pounds, a boiled egg diet may be the way to go for you.
It promises to make a major difference in just two weeks, giving you more energy and improving your mood in the process.
This diet will be low in carb intake as well as fat, but not so much that it’s unhealthy.
The boiled egg diet is a quick, non-fussy way to shed some pounds. And frankly, who wouldn’t fall for a diet like that? While it proves to be efficient in weight loss, every diet has its upside and downside.
Boiled eggs are the best thing you can eat when trying to lose weight because they are healthy and filling, I’ll explain why and how below.
Without further ado, let’s dive right in!
What Is The Boiled Egg Diet?
The boiled egg diet is not new. It was popularized in the mid-1980s, but it has been around for a long time.
This is a 2 week diet plan that will show you how to lose 20 pounds with boiled eggs and only eating boiled eggs. It’s not easy to lose weight, but with this diet, it’ll be a lot easier!
As the name itself tells you, this diet requires that you eat at least one boiled egg per day during one of your meal, be it breakfast, lunch or dinner.
The boiled egg diet was originally discovered by doctors, and it has been proven to work.
The boiled egg diet is a low-calorie diet that will allow you to lose weight quickly, once you get over the hump of eating just eggs.
Fortunately, when you start this diet plan, it’s only for 2 weeks! After that, you’ll know how to lose 20 pounds easily with boiled eggs and continue eating healthier.
Since the boiled egg diet is a low-calorie and low-carb one, you will need to cut down on rice, pasta, bread and no snacks are allowed between your meals.
Eggs are a good source of vitamin A, D, B12, Choline and Zinc among others.
Most importantly, eggs are a source of protein and we know that a diet with the right amount of protein helps keep us full.
The boiled egg diet is a fad diet that has helped many, celebrities included, shed big weight in only two weeks.
It’s reported that Nicole Kidman has used this diet to shed some pounds prior to starring in her movie, Cold Mountain.
Types of Egg Diet
The boiled egg diet exists in various forms but still, the eggs should be the predominant food you’ll consume of this diet.
1. The Boiled Egg Diet
This diet is not for the faint of heart. If you are on a mission to lose weight and want to do it in a big way, this is the only sensible solution.
All you need is a few boiled eggs per day. That’s it!
The boiled eggs provide plenty of protein and are easy on your stomach, while cutting out all extra calories that usually cause weight gain.
The hard-boiled egg diet is the most common variation of all. It is essentially done within a 14-day period.
This type of egg diet consists of eating the boiled eggs, hence the name, rather than scrambling or poaching the eggs.
2. Keto Egg Diet
The Keto Egg Diet, also known as the Keto Boiled Egg Diet, is a keto-friendly version of the boiled egg diet.
It’s based on the idea that eggs are high in fat and can therefore be consumed without restrictions.
The Keto Diet is one which is a high-fat diet where you put your body into ketosis.
Inside of this weight loss program, you can choose to do a keto egg diet for one week or two.
Usually, you will increase your fat intake by consuming eggs with butter and cheese. And this will help your body draw its daily energy from your fat storage rather than glucose.
3. The Egg Mono Diet
This type of egg diet is the least recommended one. It’s one where you eat boiled eggs ONLY.
It’s basically a single food diet, which nutritionists are likely to disapprove of.
Also, it lasts for 14 days and the only thing you will eat is boiled eggs and water. Unattractive right?
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Pros Of The Boiled Egg Diet
Eating boiled eggs will not cause any weight gain or make you feel sluggish like a lot of other diets do because they fill you up quickly because of their low-energy density.
In other words, they’re filling but still don’t pack many calories per serving. This is why the old saying “An apple a day keeps the doctor away” isn’t true – it’s actually boiled eggs! LOL
This is especially effective for dieters who are too hungry after a big breakfast to wait until lunch time and too tired to exercise in the middle of the day.
In comparison to their calories, boiled eggs are high in protein, vitamins, minerals and other nutrients that will help you lose weight.
They are also rich in both monounsaturated and polyunsaturated fatty acids (good fats) while low in saturated fat – which can be reversed with regular consumption.
Cons of The Boiled Egg Diet
Boiled eggs are also low in sodium, which can cause water retention and bloating during your boiled egg diet.
When you are trying to lose weight, these symptoms are not only uncomfortable but also harmful because it impedes your body’s ability to burn fats and calories.
Does The 14 Day Boiled Egg Diet Work?
The question is can you lose weight on a boiled egg diet? Yes. By cutting down on calories and carbohydrates, you allow your body to draw energy from your fat storage and protein intake thus resulting in weight loss.
The most popular method of weight loss is to simply exercise and cut back on calories, but in recent years there has been a surge of interest in the boiled egg diet.
Is The Boiled Egg Diet Safe?
You may be asking yourself if the boiled egg diet for weight loss is sustainable and safe.
Well, if you need to kickstart your metabolism or get out of your weight loss plateau, this diet is for you.
To avoid putting your health at risk, the maximum amount of time to stick to this diet is two weeks.
You SHOULD NOT resort to the egg diet for the long term!
Basically, a meal on this diet consists of at least one boiled egg as your source of protein and a low-carb vegetable, for example, a salad.
You are also encouraged to incorporate other sources of protein to your meals.
What To Eat With Your Hard-Boiled Eggs
When I say egg diet, by any means you should eat ONLY eggs.
I highly recommend you accompany your eggs with other foods so you get at least a percentage of your required and vital nutrients to get through the day.
You are allowed to include veggies and drinks to keep things balanced and healthy for your own safety.
Tips For The Best Results When Doing The Egg Diet
1. Start Gradually
One thing I’ve learned during the many years I’ve tested different types of diets is to jump on the bandwagon cautiously.
With that said, you should prepare your body gradually for the next phase you’re about to embark on.
A few days before, you can choose to progressively cut down your carb intake.
A diet should not be an infliction to your body but rather a smooth and gradual entry, to always be on the safe side.
2. Drink More Water
Water has proved itself to be the #1 booster in weight loss.
Its main role is to flush out toxins but also to give you the necessary minerals for your body to function well.
Staying hydrated is key in any type of diet and water has the ability to keep you full.
So, 2-3 liters of water is not recommended but is a must.
3. Take In Healthy Drinks
Besides the fact that you will accompany your eggs with other healthy foods, allow yourself a few healthy smoothies or juices every day.
High protein drinks will not only compensate for your carb abstinence but will also boost your weight loss.
How To Do The Boiled Egg Diet
- Choose a variety of boiled eggs from those below:
- Hard Boiled or Hard Cooked (usually eaten cold) – contains less calories because of the water content. It’s still easy to digest which is perfect for people who have digestive problems.
- Soft Boiled or Soft Cooked (usually eaten hot) – contains more calories because of the added water and is a better choice for people who are trying to bulk up or increase their protein intake for muscle building. Also great as a base for egg salad sandwiches!
- Eat three boiled or hard-boiled eggs every day.
- The more you eat, the more weight you will lose! Each egg contains approximately 23 calories (which equals a serving)
- Eat your eggs cold or cold-pressed with other foods to increase its weight loss effects.
- Keep a set of egg cups/mugs with boiled or hard-boiled eggs in the fridge to use whenever you want a boiled egg meal (or snack).
- If you are trying to bulk up with more protein and fats from eggs, eat two mini egg muffins.
How To Prep Your Eggs
Boiled eggs are easy to make. Just follow the instructions below:
- Add 2-3 inches of water to a large pot and bring it to a rolling boil.
- Carefully lower the eggs into the boiling water using a spoon or ladle, cover and remove from heat (Note: If you don’t put the lid on, they’ll explode!!).
- Set your timer for 15-20 minutes but do not leave your eggs in the water any longer or they will start to get rubbery! When done take them out immediately with a slotted spoon. Rinse thoroughly under cold running water to remove excess cooking liquid.
- Let eggs cool for at least 5 minutes before peeling.
- Peel and eat.
A Sample Menu Plan For Your Boiled Egg Diet
Although eggs are highly nutritious, you cannot and should not go overboard. Due to the presence of cholesterol in the egg yolks, it is recommended to eat a max of 3 whole eggs per day.
Studies have shown that 3 eggs consumed are safe and won’t produce the risk of high level of bad cholesterol. It can slightly increase but not much as stated by Healthline.
Below is your diet plan that will help you lose 20 pounds or more in just two weeks!
Your 7-Day Sample Menu Plan
Day 1
- Breakfast: Take 2 boiled eggs and 1 orange
- Lunch: 2 apples and two pieces of small sweet potato
- Dinner: Grilled Salmon with salad
Day 2
- Breakfast: 2 eggs and 1 smoothie of your choice
- Lunch: Green vegetables and grilled chicken
- Dinner: Ahi Tuna and Kale
Day 3
- Breakfast: 2 boiled eggs and 1 fruit
- Lunch: Grilled fish and salad
- Dinner: Sliced steak and salad
Day 4
- Breakfast: 2 boiled eggs and 1 fruit
- Lunch: 2 boiled eggs and salad
- Dinner: Chicken and steamed veggies
Day 5
- Breakfast: Two boiled eggs, asparagus and strawberries
- Lunch: Beef roast with cauliflower
- Dinner: Grilled chicken with bell peppers and onions
Day 6
- Breakfast: Two eggs and 1 orange
- Lunch: Grilled Salmon and salad
- Dinner: Blueberries
- Day 7
- Breakfast: 2 boiled eggs and a smoothie of your choice
- Lunch: Grilled chicken with mushrooms
- Dinner: 2 boiled eggs and salad
Final Thoughts On The Boiled Egg Diet
Can you lose by eating only eggs? The answer is yes and weight loss is pretty much guaranteed.
I know of a few success stories and mine included where I lost 13lbs in just one week.
I didn’t do it for two weeks because I needed only to lose those 13 pounds. But I know if I would have done it another week, I would have lost more pounds.
Again, the boiled egg diet is a short and temporary diet when you badly need a rapid weight loss!
Feel to share your results or a before & after transformation photo with us via email.
2 comments
An excellent post, thank you!
thanks mate 🙂
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