Boiled Egg Diet: What Is It and Does it Work?

Boiled egg diet

Boiled Egg Diet: What Is It and Does it Work?

There are a lot of protein-rich diets out there, as protein has been seen to help curb appetite and metabolize fat stored in our bodies.


The boiled egg diet is another high-protein diet regimen, which is designed to facilitate weight loss without sacrificing protein that is essential for muscle building.


As the name suggests, the boiled egg diet features a heavy consumption of eggs, which is the main source of protein. This regimen is generally low in carbohydrates and calories, and high in protein.


Egg Diet: Basics

While this type of diet has several versions, some basic rules apply in each one. For instance, eggs are the main source of protein.


You can prepare eggs by boiling, poaching or scrambling, but all of these cooking methods should be done without any oil or butter.


Starchy carbohydrates like potatoes, rice, bread, and pasta are not allowed. Foods that are high in sugar, such as fruits and sweets are also a no-no.


Water and zero-calorie beverages are permitted in all the versions of this regimen.


In terms of servings, the exact amount is determined according to a person’s sex, height and level of activity engaged in.


The diet typically lasts for 14 days, and you can only eat three meals in a day – breakfast, lunch, and dinner. You are not allowed to have snacks, except for water or zero-calorie beverages.


Why Are Eggs Ideal for Weight Loss?

The key to this type of diet is how it makes a high protein, low-calorie regimen work. Increasing your protein intake is proven to help reduce appetite and feelings of hunger, allowing your body to feel satisfied even without fattening foods.


Eggs are nutritionally packed. With just 75 calories on average, each egg gives you 7 grams of protein, 5 grams of fat and plenty of vitamins and minerals!


Eggs can provide you with that protein boost to keep you full while giving the body the chance to shed pounds. In fact, one study found that participants who ate a low-calorie diet with eggs for breakfast were more successful in losing weight than those who also went on a low-calorie diet but ate bagels for breakfast.  


Egg Diet Meal Plan


Under this diet, you start each day consuming eggs, and throughout the day you can have a small intake of lean protein foods. The allowed lean meats include:


  • chicken
  • turkey
  • fish and seafood
  • beef


The diet restricts sugar, so you have these options when it comes to fruits and vegetables, such as:

  • grapefruit
  • broccoli
  • asparagus
  • zucchini
  • mushrooms
  • spinach
  • strawberries
  • tomatoes
  • onions
  • kale cauliflower
  • lettuce


Other protein sources aside from lean meats and eggs include almonds, walnuts and chia seeds. For snacks, the diet recommends you munch on some veggies like cucumber, lettuce, and other low-carb options.


A typical meal plan looks like this:

  • Breakfast – 2 boiled eggs and 1 grapefruit / 2-egg omelette with mushrooms and spinach
  • Lunch – half roasted turkey breast with asparagus
  • Dinner – 1 serving of fish fillet with broccoli


A variation of the boiled egg diet is the egg and grapefruit plan, which includes half a grapefruit with every meal:

  • Breakfast – 2 eggs and half a slice of grapefruit
  • Lunch – 1 serving of fish with broccoli and half a grapefruit
  • Dinner – 1 serving of lean chicken with half a grapefruit


Staying hydrated while doing the boiled egg diet is essential. Remember, you have a protein-rich diet, which can cause you to become constipated. Drinking lots of water ensure that you flush out your kidneys and give your entire body the hydration it needs to stay healthy.


When you get a hunger pang, it’s recommended to drink a glass of water first. Oftentimes, hunger sensations may just be your brain telling you that you need water, so drink first before consuming foods.


Is the Boiled Egg Diet Effective?

As a short-term weight loss approach, the egg diet can give you a way to shed off pounds in as little as two weeks.


A study indicated that a high protein diet helps people feel full longer, aiding in their weight loss. Since eggs are a good source of protein and other micronutrients, making that the main food item in your diet can give you a number of good substances, including vitamin B-12, vitamin D, and iron.


But while eggs contain essential nutrients, the boiled egg diet may not be the healthiest, nor the most sustainable approach for losing weight. It’s not really meant to be a permanent diet regimen.


For one, this diet can leave you feeling fatigued throughout the day. Many people who’ve tried the egg diet feel sluggish – likely from the depletion of carbohydrates. This can make it hard for you to do all kinds of things, from working to exercising.


In addition, a high-protein, low-carb diet can disrupt your digestive system. You could experience nausea, constipation, flatulence and bad breath apart from fatigue.


Eggs are also very high in cholesterol, with 63% of the daily value in just a single serving. If you are at risk for heart conditions, the egg diet may cause more harm than benefits for you.


A 2015 study found that consuming more than 6 eggs per week brought around 30% higher risk of heart failure.


Given all these figures, it’s clear that the boiled egg diet is very effective if used appropriately, and for the short term. The best thing to do once you complete the diet period is to pick up the good practices from the regimen and continue to practice it as part of your lifestyle.


Final Thoughts

The boiled egg diet, when done the right way, can propel you to an effective weight loss journey that can boost your confidence and restore balance to your body. To stay on the safe side, combine your egg intake with small servings of nutritious fruits and vegetables, as well as lean meats.