Does the Egg Diet Work for Weight Loss? Pros, Cons, and How It Works
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You can burn fat and accelerate your metabolism with this boiled egg diet plan, which includes eggs, fruit, and vegetables.
Your body will thank you for the weight loss.
In two weeks, this egg diet can help you lose 24 pounds. It’s simple and easy to follow and you can lose weight more quickly with less exercise.
So without further ado, here’s everything you need to know to give the low-calorie boiled egg diet a try and lose weight and belly fat fast in 2 weeks.
How Does the Egg Diet Work?
As much as you, and millions of other people, want to lose weight, it’s practically impossible to cut on the pounds without decreasing your calorie intake.
Now, granted it shouldn’t be rigorous, to the point where you starve yourself, but, you want to get the right nutrients (legumes, meats, fruits, etc) in with the least amount of calories possible.
Eggs are a good source of protein and efficient calorie burners (since high-protein foods boost metabolism to break themselves down).
They’re capable of providing a lot of energy throughout the day. That’s why they’re usually added as a part of a healthy diet.
If you’re not familiar with the nutritional anatomy of the egg, you should know that the white part is lean protein, while the yellow egg yolk is filled with healthy nutrients.
One medium hard-boiled egg weighs about 44 grams (g), provides around 5.5 g of protein, or about 10–12% of an adult’s daily recommended intake.
Eggs also provide important vitamins and minerals, including calcium, iron, magnesium, phosphorus, potassium, selenium, folate, choline, vitamin A, vitamin B-12, vitamin D, and various antioxidants.
Although this boiled egg diet is fast and effective for weight loss, you need to consume a lot of fresh low-carb vegetables and fruits, whole grains, and beans. And most importantly to reduce the calorie intake, cut back on high-calorie desserts, fast food, fizzy drinks, and sweets.
If you’re feeling hungry to an abnormal degree, it could be because you’re not getting enough water. Drink more! You’ll feel more energized, stay fit, and suppress the cravings to maintain fewer calories going inside you.
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Is the 14-Day Boiled Egg Diet Safe and Effective?
Although there’s no conclusive evidence from a study for the effectiveness and health benefits of this diet, the nutritional facts of eggs overall support the protein-rich, calorie-burning element.
Note that as a low-calorie diet, it’s effective for quick weight loss on a short-term basis (it spans only 14 days for a reason).
But over time, the boiled egg diet isn’t recommended because nutrient deprivation over time can damage your body, off-balance your metabolism, and increase your risk for various health conditions.
But again, if you want to cut weight to say, start combatting obesity or lose a couple of pounds fast, you can try this egg diet and see the results by yourself.
Are There Side Effects of Eating Mostly Boiled Eggs?
The low-calorie nature of the egg diet plan restricts many carbs and high-fiber foods, so you may miss the mark on your daily fiber intake if you’re not careful.
Men 50 and under should get at least 38 grams of fiber and women should get at least 25g of fiber.
Low Fiber levels mean colon cancer, unhealthy cholesterol levels, constipation, and diverticulosis.
Additionally, forgetting to maintain a nutrition balance in this restrictive diet means you’re filling up on a lot of cholesterol in eggs, which, as a recent study shows can increase your risk of heart disease.
Another study has shown that high levels of daily egg consumption are associated with a higher risk of type 2 diabetes.
It’s always worthwhile to speak to a registered dietitian or doctor to discuss the effect on your overall health and if it’s an effective weight loss plan given your nutritional needs.
Types of Egg Diets
Egg diet participants have a few variations to choose from. You can try one variation this week, another next week, and another the following week in your egg diet plan.
Here are a few variations of the egg diet plan you can substitute if things get boring or you’re looking for some extra benefits.
Egg and Grapefruit Diet
It lasts for the same period of time as the 14-day egg diet. With this eating plan, you consume half a grapefruit with your egg or lean protein at every meal.
No other fruits are allowed.
Egg-Only Diet
An egg diet based on only eggs is called a mono diet. Diets that consist of eating only a single food for a prolonged period of time are considered to be mono diets, which are unhealthful weight loss programs.
In this program, people eat only hard-boiled eggs and water for two weeks. As you can imagine, exercising on this plan isn’t recommended due to the extreme fatigue you will likely experience.
“Medical” Egg Diet
You have to eat one egg and one piece of bread three times a day on this egg diet. You can eat any amount of fruit and vegetables you want. Water, black coffee, and other zero-calorie drinks are allowed.
As long as no calories are added, you can prepare eggs however you like. This means you cannot use butter or oil while cooking your egg.
Those who follow this diet believe that it is used in medical settings to reduce a patient’s weight before surgery, but there is no evidence to support that claim.
While some bariatric physicians do suggest diets before surgery, they’re usually liquid diets (including meal replacement shakes) supervised by a physician.
Keto Egg Diet
The keto diet requires you to consume more fat to put your body into a state of ketosis. For this version of the egg diet, eating eggs with butter and cheese will cause your body to produce ketones.
According to the Internet, the most popular ratio for the egg to fat (cheese or butter) is one egg to one tablespoon.
Example Boiled Egg Diet – Two Week Menu:
Like we said, you can’t just go around eating eggs all day on your calorie deficit. That’s counterproductive to your health.
You need a proper, balanced meal plan amid your nevertheless restrictive, low-calorie keto diet.
That means incorporating other healthy food (e.g. non-starchy vegetables) into your high-protein diet and eating plan (regularly scheduled meals are also important).
Boiled Egg Diet – FIRST WEEK:
Monday
- Breakfast—2 or 3 boiled eggs and an orange
- Lunch—Cobb salad minus the bacon
- Dinner—Baked salmon with broccoli or other greens
Tuesday
- Breakfast—2 eggs and grapefruit
- Lunch—1 egg and cucumber and dill salad
- Dinner—Sirloin steak and kale
Wednesday
- Breakfast—2 boiled eggs and a small apple
- Lunch—Steak salad
- Dinner—Egg curry and leafy green veggies
Thursday
- Breakfast—2 eggs and a pear
- Lunch—1 egg, watermelon, and feta cheese
- Dinner—Baked chicken and cabbage
Friday
- Breakfast—2 eggs
- Lunch—Avocado egg salad and 1 slice rye bread
- Dinner—Grilled herb pork chops and asparagus
Saturday
- Breakfast—1 scotch egg and an apple
- Lunch—2 deviled eggs and beet salad
- Dinner- Lemon chicken and cabbage
Sunday
- Breakfast—2 eggs and 1 slice meal bread
- Lunch—2 eggs
- Dinner—Tuna and mustard greens
Boiled Egg Diet – SECOND WEEK:
Monday
- Breakfast—2 or 3 boiled eggs and an orange
- Lunch—Cobb salad minus the bacon
- Dinner—Baked salmon with broccoli or other greens
Tuesday
- Breakfast—2 eggs and grapefruit
- Lunch—1 egg and cucumber and dill salad
- Dinner—Sirloin steak and kale
Wednesday
- Breakfast—2 boiled eggs and a small apple
- Lunch—Steak salad
- Dinner—Egg curry and leafy green veggies
Thursday
- Breakfast—2 eggs and a pear
- Lunch—1 egg, watermelon, and feta cheese
- Dinner—Baked chicken and cabbage
Friday
- Breakfast—2 eggs
- Lunch—Avocado egg salad and 1 slice rye bread
- Dinner—Grilled herb pork chops and asparagus
Saturday
- Breakfast—1 scotch egg and an apple
- Lunch—2 deviled eggs and beet salad
- Dinner- Lemon chicken and cabbage
Sunday
- Breakfast—2 eggs and 1 slice meal bread
- Lunch—2 eggs
- Dinner—Tuna and mustard greens
You can easily follow the simple menu. As the egg diet plan is a ketogenic diet (low on carbohydrates), don’t forget to consult your physician before starting it.
Remember that for optimal and healthy weight loss, you want to complement any diet with sufficient exercise to burn fat faster and build/maintain muscle.
Should You Try Hard-Boiled Egg Diet?
Overall, the hard-boiled egg diet is only masquerading as a healthy diet.
While this diet plan contains many healthy foods, it is not the best way to lose weight or improve your health.
This is because the egg diet is extremely restrictive and too low-calorie for most people.
While this diet may help with short-term weight loss, the weight will likely return soon after you stop dieting.
Furthermore, outside of a handful of studies about high protein breakfasts and weight loss, there is no evidence behind the diet.
Nor do those studies suggest that eggs have any magical power, other than the fact that they are a low-calorie, nutritious food.
Moreover, most of the research about the health benefits of eggs looks at including eggs as part of a healthy diet.
It also offers no proof that eating a large quantity of eggs will increase these benefits.
In fact, consuming a low-calorie diet that consists mostly of eggs can displace other, nutritious foods from your diet.
Ultimately, this egg diet appears to be another fad diet.
It may not be the best approach for long-term weight loss.
Instead of following the hard-boiled egg diet, try adding more eggs to your meals and snacks as part of a healthy lifestyle change.
Currently, the American Heart Association’s stance is that one whole egg (or two egg whites) per day can be part of a healthy diet.
Last Word
The bottom line is that the 14-day hard-boiled egg diet is a highly restrictive, low-calorie, low-carb diet that may result in weight loss, but only in the short term.
Ultimately, this diet plan is too strict and low in calories to be a good thing for long-term weight management.
Instead of following the 2-wk egg diet, try eating more eggs as part of a healthy, sustainable dietary approach.
Some tips for a healthy diet include eating plenty of fruits and veggies, practicing mindful eating, limiting sugar and processed foods, and choosing lean proteins, including but not limited to eggs.
(This post is solely for general informational purposes only.
Any dietary changes may cause adverse changes to your health and weight management and should be undertaken at your own risk.
Consult your doctor before starting any new diet.
Decisions of any kind related to your diet and weight loss should be made with a licensed dietitian and health practitioner.)
