Eating eggs to lose weight sounds weird, right? Yet many people are finding that the boiled egg diet is the perfect solution to their short-term weight loss goals.
Some users claim to lose up to 20 pounds in 2 weeks or less! Now that’s some motivation that will send you straight to the store for a fresh carton of eggs.
Before you do, though, you should know the diet is a bit more complicated than just eating boiled eggs. You still need to eat a balanced diet, even when you’re trying to lose weight, and while eggs contain tons of healthy protein, minerals, and vitamins, they can’t provide for all your nutritional needs on their own.
Like any diet plan, getting the most out of the boiled egg diet starts with knowing what, when, and how much to eat–and it helps to know why it works, too.
This article will help you learn everything you need to know about the boiled egg diet, what’s so great about eggs, how to analyze the boiled egg diet, the results you can expect and how to get actual weight loss results. You’ll even learn some tried and true weight loss tips!
What is the Boiled Egg Diet?
The boiled egg diet is a diet based on eating boiled eggs, usually around 2-4 eggs per day. There are several variations of the boiled egg diet out there. The typical form is similar to the Atkins low-carb program. It calls for eating two eggs and a piece of fruit for breakfast. For lunch, eat an egg and low-carb vegetables, and do the same for dinner.
Generally, the boiled egg diet falls into the category of calorie-restrictive diet plans. By replacing other proteins with eggs, you’re eliminating a lot of the calories and fat associated with proteins like beef and pork. In other words, this is a diet for people that like eggs a lot. If you don’t, this diet may not be for you.
Keep in mind that eating eggs isn’t the only reason this diet can work. In many forms, the egg diet also cuts out most carbs and starches, and restricts snacking between meals. Making those changes can promote weight loss even if you don’t eat eggs.
Why Are Eggs So Great for Weight Loss?
Eggs are great for weight loss because they are low in calories, high in protein, pack some essential vitamins and minerals, and even provide some healthy fats into your diet.
Concerned about cholesterol? Don’t be—unless you struggle with high cholesterol, this short-term egg diet is unlikely to make a difference, especially if you’re eating other foods as well!
Likewise, more recent research has shown that our blood cholesterol is not affected by the cholesterol in our food choices. It is the saturated fats and trans fats we consume that affect blood cholesterol.
Nutritionally, eggs are hard to beat. In just 75 calories on average per egg, you’ll get 7 grams of quality protein, 5 grams of fat, and plenty of vitamins, carotenoids, and minerals (1).
Compared to other proteins, eggs take the cake in terms of biological value. The biological value of proteins is a measurement of a food’s digestibility and availability of its protein.
When a food has a similar amino acid profile to our own bodies, it has a higher biological value.
Such proteins are also called “complete proteins” or “high quality protein.” Most animal and soy products are known as complete proteins.
When we compare all of the protein sources, however, the egg has the highest biological value of them all! In the most basic sense, nearly all of the protein you consume from the boiled egg diet is getting digested into your body.
Hard Boiled Egg Nutrition Content
An egg has about 75 calories and 13 different vitamins and minerals. There is a whopping 7 grams of protein in a hard boiled egg, and the low-calorie option is perfect for weight loss.
Eggs contain vitamin D, phosphorus, vitamin B12, and essential amino acids. Eggs also contain 15% of your daily riboflavin intake and also include folate, iron, vitamin B6, and zinc.
Main Components of the Boiled Egg Diet
The main draw to this boiled egg diet is that it’s a high protein, low-carb and low-calorie diet. While there are no universal guidelines, there are some dieting trends from source to source.
Let’s take a look at the main components of the boiled egg diet. From there, we will show you how to take the best parts of this boiled egg diet and make it better for you to get long-term, successful weight loss.
What You Can Eat
The boiled egg diet promotes high consumption of lean proteins. Lean proteins include:
- Eggs
- Chicken
- Turkey
- Lean fish
Per the guidelines, dieters are to start the day with boiled eggs and then consume eggs or other lean proteins for lunch and dinner. As a side to your meals, include “low carb” fruits and vegetables such as:
- Broccoli
- Green leafies
- Mushrooms
- Citrus
- Apples
- Cauliflower
- Carrots
What You Can’t Eat
As you may have guessed, the boiled egg diet is highly restrictive. It aims to cut calories and eliminates many different foods. Here is a list of foods that are to be excluded from the diet:
- Junk food
- Sugary drinks (i.e. soda, juice, sports drinks)
- Fried foods
- Fatty meats (i.e. red meat, pork, fatty fish)
- Salt
- Alcohol
- Foods with “processed sugars
How the Boiled Egg Diet is Structured
The idea of the boiled egg diet is that it is meant to be short term. Over a span of two weeks on the diet, the dieter may lose lots of weight very quickly. If you take a look at how the diet is structured, perhaps you can see why people may be losing weight within two weeks with this egg diet:
- You can only consume three meals per day.
- Snacks are not allowed.
- You must only consume calorie-free beverages (i.e. water).
- Meals consist of a lean protein + vegetables and/or fruit.
Follow this for two weeks for weight loss. Once the boiled egg diet is complete, however, a normal diet can be resumed. Sounds super easy, right? Check out the Dietitian’s thoughts about this egg diet and how you can pull the most effective parts of this egg diet to work for you.
The Dietitian’s Analysis of the Boiled Egg Diet: Make it Better for You
When it comes to any diet craze, chances are: If it sounds too easy or too good to be true, it probably is! One thing to remember is that any extreme fad diet can make you lose weight quickly. The real struggle is keeping the weight off.
The Pros
As mentioned earlier, eating eggs is a great way to get good quality protein for minimal calories. This is perfect for weight loss! In one study, those who ate a low-calorie diet and eggs for breakfast lost more weight than those who also followed a low-calorie diet, but ate bagels for breakfast.
Also, clear cut guidelines like “no junk food” are helpful for people to get started on a weight loss eating plan.
Since this diet tells you to limit junk food, alcohol, sugar-sweetened beverages and the like, you will probably drastically decrease your calorie intake when you stop eating those foods. Decreases in calorie intake help with weight loss.
This part may be the most difficult for some, but keep in mind that this diet is a short-term thing. However, it may be just the kickstart you need to start eating better.
Another pro to the boiled egg diet is that it promotes consumption of vegetables and fruit at every meal. Aside from these foods being lower in calories, fruits and vegetables provide fiber, water, vitamins and minerals. All of those components are part of a healthy diet.
The Cons
Extreme, short term diets rarely lead to sustainable weight loss (2). In fact, fad diets like the boiled egg diet can lead to yo-yo weight loss where you drop weight on the diet, only to gain the weight back once your diet goes back to normal. According to the research, yo-yo weight loss (aka “weight cycling“) can actually negatively impact your health!
While the boiled egg diet promotes consumption of lean protein, fruits and vegetables, cutting out entire categories of food is unsustainable for the long term. For long term compliance with healthy eating and weight loss, it is important to choose an eating pattern that incorporates all foods. A healthy eating pattern allows for occasional consumption of your favorite treats.
Another con to consider is how the boiled egg diet is structured. Since the dieter is only allowed to consume three meals per day, they run the risk of being left hungry.
Regardless if you are trying to lose weight, excessive hunger will not help you solve your weight loss problem! Not only is excessive hunger an indication that we are not eating enough calories, it will also make us want to “binge” at our next meal, leading to more calories consumed at that meal.
How to Change the Boiled Egg Diet to Your Advantage
Now that you understand the pros and cons to the boiled egg diet, you can pull the best practices and use them to your advantage. Here are some tips you can do to ace the system and lose weight that will last:
Restructure Your Plate
Use the hard boiled egg diet eating plan as motivation! By making a few dietary changes, you can have a healthy plate that promotes weight loss:
- Lean Protein: Choose eggs, lean poultry, beans/legumes, textured vegetable protein, and lowfat or nonfat milk, yogurt, and cheese. These give you lots of protein for less calories.
- Fill your Plate with Fruits and Veggies: Choose colorful vegetables to be the main part of your meal! Filling your plate with non-starchy vegetables and fresh fruit can help you keep your calories in check. Note: This does not include corn, potatoes and peas.
- Choose Complex Carbs: Keep yourself satisfied and healthy by including one serving of starches or grains at each meal. Carbs give us essential energy to feel good and get active. Add a serving of whole grains, potatoes, corn or peas to the meal.
Cut Down on Junk Food
The boiled egg diet targets several types of foods that should be decreased in the diet. Whether you are trying to lose weight and/or eat healthier, limit consumption of these foods to every once in a while:
- Honor the Alcohol Recommendations: Alcoholic beverages are often loaded with calories, so treat them like a dessert. Limit alcohol consumption to at most 200 calories per day. According to the Dietary Guidelines for Americans, women should limit alcohol to one drink per day. For men, limit alcohol to two drinks per day.
- Choose Nutrient-Rich Snacks and Desserts: Make easy switches in your snacks and desserts to promote health and weight loss. Choose Greek yogurt instead of ice cream for added protein. For cutting down on calories, choose plain, air-popped popcorn instead of chips.
- Don’t Drink Your Calories: We can get lots of sugar, calories and/or fat from certain drinks. Choose low-calorie or non-calorie beverages like water or sparkling water. Flavor your beverages with citrus or low-calorie sweeteners like Stur droplets. If you consume loaded coffee drinks, decrease or omit the cream, sugar, syrups and toppings.
Get the Most out of Your Eggs
Still excited to try adding more eggs into your diet? Know the different types of eggs out there! Contrary to what many sites and people suggest, the health of the hens that your eggs come from is important. You can choose to purchase healthier eggs. How?
- Purchase Local: If you want to help the environment and help your community farmers, choose local eggs! Buying at a local market can help you determine where and how the hens live. Knowing this can help you determine the overall quality of their eggs.
- Look for Omega-3s: Certain egg brands have higher amounts of omega-3 fatty acids. This is achieved when the hens are fed flaxseed, which is rich in omega-3s, and the nutrition is transferred to the yolk. Organic, vegetarian and nutrient-enhanced eggs will typically include higher levels of omega-3 fatty acids and may also feature lesser amounts of saturated fats and cholesterol than conventional eggs (1). Eggland’s Best is one brand that has higher omega-3 amounts in their eggs.
- Consider Ethics: The hens that lay eggs can come from a variety of different environments. Some hens are kept “cage-free” or “free-range” so do your research on specific egg brands if chicken ethics are important to you. You may find out that some of these claims are not completely what they seem.
For more information on food labeling and facts, visit the USDA Website. If you are interested in egg-specific labeling guidelines, click here.
Application of Dietary Practices for Weight Loss
As mentioned before, you should not rely solely on any one food for your nutrition. Our bodies need different types of food in order to maintain optimal wellness. Extreme versions of the boiled egg diet are restrictive and only allow dieters to eat boiled eggs and water. However, this is dangerous and unnecessary. Include a variety of key foods and use the information in the “How to Change the Boiled Egg Diet to Your Advantage” section above.
Egg Diet Plan: Sample Meal Plan for Weight Loss
We take the better parts of the boiled egg diet and make it healthier (and more sustainable). Try this egg diet plan today! If you want a completely individualized meal plan, consult a Registered Dietitian.
Breakfast: 2 eggs (any style) + 1 piece of fresh fruit (i.e. apple, pear, banana) + 1 slice of whole grain toast + 1-2 teaspoon butter + 1 glass water
Lunch: 3-4 ounces of lean protein (i.e. chicken, tuna) + 1 cup steamed vegetables + 1/2 cup brown rice + 6oz yogurt for dessert + 1 glass water
Dinner: 3-4 ounces of lean protein (i.e. 99% lean ground turkey + 1/2 cup fajita veggies + 1 whole grain tortilla + 1 serving of fresh fruit for dessert (i.e. 3/4 cup blueberries)
Snack Ideas (consume 0-1 snacks per day): 8oz lowfat or nonfat milk, 1 lowfat or nonfat string cheese, 1/4 cup nuts, 1 serving of fruit, 1 cup raw veggies with 2 Tbsp of dip
Other Diet Tips For Weight Loss
Use Veggies to Your Advantage
With the exception of potatoes, corn and peas, low-carb veggies such as lettuce, spinach, cucumbers, kale, cauliflower, peppers, and eggplant are low-calorie foods that can help you bulk up your meals. Pile these veggies on your plate to keep you full for minimal calories.
Drink Your Water
It’s also very important to drink plenty of water as you optimize your protein and fiber intake during the boiled egg diet. For those who normally don’t consume lots of fruits and vegetables, add them slowly and stay hydrated to avoid constipation.
Also, if you are starting to increase your protein intake, hydration is key. This is because high levels of protein can also constipate you or be taxing on your major organs. Above all, water is essential for any weight loss strategy. Water helps to flush out your kidneys, keeps you full and keeps your skin and brain healthy.
You should aim to get at least 9-13 cups of water a day depending on your size and activity level. A person who exercises or has a high activity level will need to consume more water than people who tend to be more sedentary. There are water calculators online that can help you determine how much water you should be drinking.
Oftentimes people think they’re hungry when really their brain is telling them that they are thirsty. Before reaching for food, drink a glass of water. This will help you to feel full and more accurately determine how much food you need to consume to satisfy your hunger. Dehydration can cause you to overeat!
Be sure to listen to your body and it will likely let you know when you are thirsty. Also, reach for water before any other drink, so you can make sure you are able to process the protein levels you are eating, instead of it causing you intestinal issues.
Practice Calorie Control
When trying to lose weight, calorie control is a must. For specific recommendations, see a Registered Dietitian. However, according to Harvard Medical School, women should not consume fewer than 1200 calories per day and men no fewer than 1500 calories per day (3). Consuming less than these thresholds could deprive you from essential nutrients. Nowadays, there are many apps to help you track your food intake and learn about the calorie content of food.
Learn About Portion Size
Portion sizes of foods can help you know if you are eating too much or too little of a certain food item. Use portion size to check yourself and as means to make changes to your diet. Portion sizes are generally compared to regular household items for easy visualization. Check out a great portion size guide here.
Know Some Easy Weight Loss Hacks
Who doesn’t like to be told some tips for success? Here are some tried and true ways to cut down on calories.
- Instead of two slices of bread for a sandwich, use one slice for an open-faced sandwich
- Swap bread with a lettuce wrap or small tortilla
- Swap conventional rice for cauliflower rice
- Instead of candy or sweets, have fresh fruit
- Instead of wheat pasta, try veggie noodles or bean pasta
- Instead of soda, try seltzer water with non-caloric flavoring (i.e. citrus)
- Instead of ice cream, choose protein-packed Greek yogurt
- When consuming greasy food (i.e. pizza), take a napkin and soak off the grease
These simple switches can really reduce the number of calories you consume. Try to implement 1 to 2 of these hacks today.
Eggscellent Ways to Make Eggs (Perfect Hard Boiled Eggs)
Ever hard boil eggs and gotten frustrated because the shell sticks to the egg? You’re not alone. Don’t waste your eggs—especially if you’ve splurged on the omega-3-rich eggs. We have some tips on how you can hard boil eggs and make them perfect right at home.
Here’s how you can make perfect hard boiled eggs at home:
- Using a safety pin, poke a hole a one end of each egg. This will help the shell come off later!
- Put your eggs in a pot and cover with cold water.
- Turn the burner on high and bring to a boil.
- After water begins boiling, let eggs boil in water for about 10 minutes (For softer yolks, boil for less than 10 minutes; For firmer yolks, boil longer than 10 minutes).
- After this, turn off the burner and immediately drain the pot.
- Fill the pot with cold water again to cover the eggs.
- Due to the temperature of the pot and eggs, it’s inevitable that your eggs will become warm again. You do not want this—you want cold eggs in cold water. Pour some ice cubes into the water. Let the eggs sit for 10-30 minutes in the cold water.
When you return to peel the eggs, the shell will come right off—leaving you with no wasted eggs and perfectly hard boiled eggs every time!
Change It Up
To shake things up, here are some other things you can do with your hard boiled eggs:
- Chop up and use as a salad topping
- Mash up and put on toast or on a sandwich
- Dice up to use egg salad or pasta dishes
- Finely chop and throw over fresh or cooked vegetables
- Add to rice, quinoa, or couscous
Can I Cook the Eggs Other Ways?
Yes! You can absolutely cook your eggs in other ways. Here are a few methods you might consider:
- Scrambled eggs: Add onion, garlic, fresh herbs, tomatoes, spinach, etc. For lowering calories, use a cooking oil spray instead of a liquid oil or butters.
- Fried eggs: Again, pile on the veggies! Use cooking spray to fry.
- Egg salad: For a healthy switch with good fats, make egg salad with avocado instead of mayonnaise. Add in some celery and onion for flavor and fiber.
- Deviled eggs: Instead of mayo (and less guilt), choose avocado or hummus.
Regardless of how an egg is prepared, always remember that method of cooking and added ingredients will all play into the calorie count of the meal. Controlling portions will help you enjoy all types of eggs while trying to lose weight.
Spice Up Your Eggs
Eating a hard boiled egg by itself gets pretty old. Here are some yummy suggestions to add to your eggs:
- Mustard (especially coarsely ground mustard or Dijon mustard)
- Salt and pepper
- Tamari or soy sauce
- Hummus
- Pesto
- Hot sauce
Even though eggs are great, they can get boring! Keep your diet varied and well-rounded so that you can stick to your eating plan for the long term.
The Bottom Line on the Boiled Egg Diet
As we have discussed, the boiled egg diet has become a popular weight loss fad that is restrictive and not sustainable for the long term. Now that you know the Dietitian’s analysis of the diet, you have the tools you need to create a better and more sustainable weight loss plan.
When it comes to long term and sustainable weight loss, choose an eating pattern that emphasizes healthy foods, controls calories and is non-restrictive.
Article Sources
- Zelman, Kathleen M. MPH/RD/LD. Good Eggs: For Nutrition, They’re Hard to Beat. Nourish by WebMD.
- Obert, Jonathan et. al. Popular Weight Loss Strategies: a Review of Four Weight Loss Techniques. Nutrition and Obesity, 9 November 2017.
- Calorie Counting Made Easy. Harvard Health Publishing, 11 July 2020.
- The Skinny on Fats. American Heart Association, 11 November 2020.
- JS Vander Wal, et. al. Egg breakfast enhances weight loss. HHS Public Access, 5 August 2008.
I was intrigued from this article from the start because I really love eggs, so a diet that consists of eggs sounds perfect for me. I knew they were good for you, but I had no idea that they actually had weight loss potential and that they were THAT good for you. I think this is something I’d be willing to try, and if not it’s convinced me to eat more eggs for my overall wellbeing and health!
Such a large number of whine around this egg diet, however would i say it isn’t unfortunate to eat so much egg without doing sport? I mean possibly its useful for those building their muscles, however not for others. I would rather run with Dr. Oz diet
I tried the boiled egg diet. It is amazing! Pounds lost on a daily basis from day 1, which kept me motivated to continue. I lost 15 lbs and some inches. over the 2 week period that I was on the diet. No exercise. I am now fitting clothes that had become too small for me. You do have to have a plan for after the diet to keep the weight off. Mine is to exercise, and change my eating habits.
KB, I am currently on the diet day two. What did you incorporate into your diet along with the eggs?
I lost 10 the first week. Beginning week two!
Can you drink tea with lemon on this diet?
Yes!
I’m currently doing this diet. Coming to the end of week 1 and I have lost 6.8 lbs so far. Looking forward to the results after week 2.
Can you use any dressing on salad? What kind?
You can use any dressing; I would recommend a fat-based dressing with walnut oil, olive oil, etc. as the base. You can make your own dressing for maximum health benefits. If you do choose to buy at the store, choose a dressing with minimal ingredients!
I lost 14lbs in 8 weeks doing my own thing food wise and exercising every morning for 1 hour before breakfast. In the last 24 hours I lost 2lbs as follows Breakfast 40g oats in 250ml skimmed milk soaked for an hour while exercising then cooked for 5-10 mins & topped with a spoon of wheat bran
Dinner brussel sprouts & a large sweet pepper with fresh chili, garlic, ginger and olive oil roasted for around 40 mins.
Between breakfast & dinner I ate 3 hard boiled eggs (from my own chickens) and an apple. After dinner I ate 2 tangerines & a handful of cashew nuts. Throughout the day I drank 3 cups of black citrus tea and 4+ pints of water.
I started today. Someo who completed the week and truly lost weight. Tell me how much time I spent on exercise.
I don’t want to be disappointed.
I just started the egg diet today can i chew sugar free gum ir have mint sweets for breath while on this diet?
Yes! Just be aware that sugar-free items still contain artificial chemicals that can cause your body to react just as if you’re consuming sugar. I would use in moderation. Xylitol seems to be one of the safer sugar replacements and can be beneficial for your teeth as well!
Can you drink diet soda with this diet?
Can we put salt on our food or any other seasoning?
Thanks
Hi! I would really discourage anyone from drinking diet soda. It often contains chemicals such as aspartame that have been linked to cancer and other health problems in some studies (https://www.cancer.org/cancer/cancer-causes/aspartame.html). If you really crave soda, try seltzer water with a bit of fruit mixed in such as strawberries, lemons, or oranges.
And yes, salt (in moderation) and other seasonings such as herbs are totally fine! Always check any processed seasonings for added sugar, etc. Fresh herbs are best!
Can I take sugar in my tea?
Yes, provided tea is not your only source of fluid intake!
Can I drink fruit juices and maybe eat fox nuts in-between the meals if hungry
Yes, keep the fruit juices to a minimum though. Choose juices that don’t contain added sugar. Mix with water or seltzer water to cut down on calories and sugar!
can i drink black coffee with/out xylitol and again how many fruit/s per day?
Yes and for the fruits, I would try to keep limited to no more than 3 servings a day.
Can I eat canned Tuna
Can you do omelets or scrambled eggs or do they need to be hard boiled?
Please only post my name as scm
Yes, choose light tuna for the lowest mercury exposure.
You can do omelets or scrambled eggs, just make sure you cook with healthy fats such as olive, coconut, or avocado oil. Avoid canola and butter.
How many eggs a day should one take. I eat 3 boiled egg in the morning and 2 bananas at lunch time and than 3 boiled eggs at around 3pm. Run 2 miles and than make me a before bed green juice.
Parsley
cucumber
Half lemon
Half lime
one spoon on ginger
one spoon raw honey.
The amount you’re eating is in line with the diet, about six or so eggs per day.
Can i have milk in my coffee on this diet
Yes, as long as you aren’t intolerant to dairy.
I am starting this diet tomorrow. I saw a local farm that advertises fresh eggs. I’ll stop there to get my eggs. I’ll fill you in on my progress.
One question. I”m assuming that I can do soft boiled eggs too? They don’t ALL have to be hard boiled? What about just a fried egg, or is it something about them being boiled that has the effect?
No, they do not all have to be hard boiled. The idea of hard boiling them though is that you avoid extra calories from the fats you’d need to cook the eggs with. Choose healthy fats for frying such as avocado oil or coconut oil, your liver will immediately convert coconut oil to energy rather than storing it for fat!
Awesome!
HI. I am not a fan of citric. What can I sub for that in the morning?
You can really eat any type of fruit you’d like or even a few tablespoons of yogurt or oatmeal.
Can I snack in between on almonds or a fruit or low day yogurt if I get hungry as I have an active job?
Yes!
Im strongly thinkinh of starting this diet. But I want to know. I usaully skip breakfast. Wil this hav any affect?
Skipping breakfast slows your metabolism and can lead to additional weight gain. I know it feels like you’re skipping calories, but it usually has the opposite effect by causing your body to store more fat. I would highly recommend eating breakfast, even if it is something small!
I poach my eggs I guess this is as good as boiled eggs.
Sorry but this was a painful diet. I was very strict with it (Something that doesn’t come easy to me) but I was determined to do it. I’m a drinker, but I gave up alcohol 100% during this diet. I followed a pre-planned menu and stuck with it to a T. I was CONSTANTLY hungry. I drank a crap ton of water but it didn’t help. I’d go to sleep with my stomach growling. I only lost about 5 pounds the first week and by day 8 I was so sick of eggs, I just couldn’t do it any more.
I am starting this diet on Monday and can not wait. I have already lost 55 lbs but have reached a point where I have stop losing. I hope this works
Can I take Baking soda and Apple cider veniger while am egg dieting?
Yes!
Hi Thom! The diet is definitely not for everyone. Sorry that you were so hungry! One thing I would recommend is to eat more fiber. This will help you feel full. It’s certainly difficult to do this when eating eggs all the time, so you can incorporate oats, beans, broccoli, avocados, berries, nuts, squash, and seeds into your diet along with the eggs. Kudos to you for giving up alcohol!
It works! 🙂
I am starting this diet as soon as I wake up in morning.. I will be sure to update my progress and good luck to everyone! God bless
I am facing skin allergy, is it due to eggs?
i am starting tomorrow, sounds like an easy to follow diet.
Starting this diet tomorrow 30/10/2017. Will keep u posted on my progress.
Can cheese be had with this diet ??
Eggs for weight loss? Wow. I always thought that one shouldn’t take more than 4eggs a week. This looks like a very healthy dieting choice. I’m going to try it out and see how it will turn out.
Hi
Can I have fresh carrot juice in dinner..
And what about Halloumi cheese..
Thanks..
I love the hard boiled egg diet especially after purchasing the Egg Stripper on HSN that easily peels up to 5 eggs under 10 seconds
Made my life so much easier
How mucy weight csn I loose in one week?
HI,
I’m going to start my diet plan with boiled egg. So that i would like check with you that while i having the egg diet can i consume with detox tea?
This works, I did it an lost 14 pounds in 14 days – so happy I continued on with, low carb an the Atkins Diet; so far I have lost 36 pounds in 11 weeks an will continue on Low Carbs til the other 70 pounds come off – the eggs diet kick started me an worked – Good luck egg eaters – I still eat eggs an bacon daily with green veggies – keep carbs below 30 a day; No exercise except Treadmill for Cardio Heart condition; if you have a lot of weight to loose like I have – this is the ticket my friends – Im 72 yrs old an eat better than ever an stay full – water- eggs – bacon – greens veggies daily after the first 2 weeks on Boiled eggs an green salads; Low Carb life style is Healthy.
Kick the Sugar an Carbs an the weight will fall off—-
I have been on this diet for 8 days now and I lost 5kgs over the first 5 days, the last 3 days only .1 kg each day. Is it worthwhile continuing or have I reached my peak?
i drink a women’s diet protein shake every morning before the gym can I still drink this on this diet??
Can you do this diet for more than 2 weeks, if you have a lot to lose, and if you do does the weight continue to come off as fast? Or is it better to take a week or two off before starting a second round of it?
My daughter and I are starting this diet tomorrow morning. Can’t wait to see the results. Will post when we have results. Wish us luck!!
Wanting to start this soon and need to know if I can use Stevia in the Raw?
can i have cream in my coffee?
Hello,
As I am a vegetarian can I have quorn products in place of chicken? Also just to clarify…black coffee is ok? and also avocados? Thank you
Did this for a week, lost 0 pounds! Never want to see an egg again!
Starting this tomorrow but What can I put on my salad ? Can I drink coffee in the morning I like cream and sugar what can I substitute or just try not have it in the morning
Can I use creamer in my coffee what can I put on my salad?
Hi Caroline,
You can use creamer, just remember that it will add calories to your diet. Try going for something low-fat if you absolutely can’t live without it and limit yourself to using it only once a day. For salads, try using a minimal amount of olive oil and vinegar to make a vinaigrette or try a yogurt-based dressing and use low-fat. Even though olive oil is a healthy oil, it does pack in the calories, so try to limit yourself to a tablespoon or less. Each tablespoon packs in about 120 calories. Good luck!
Hi Beatrice,
Try using a vinaigrette dressing that you make yourself using olive oil and vinegars like apple cider vinegar or balsamic. Just try to keep the olive oil to a minimum as although it’s a healthy oil, it does contain lots of calories, about 120 in each tablespoon. Regarding your coffee, try using a sugar substitute like stevia that has no calories, yet is all natural. Try to avoid the creamer, but if you must have it, try a low-fat variety and aim to use it only once a day. Good luck!
Hi H,
So sorry to hear that! Maybe it wasn’t the right diet for you. Can you tell me more about how you carried out the diet?
Hi Mariam,
Yes, you may use Quorn products in place of chicken, just keep in mind that, like all processed foods, it’s not all natural. Tofu and beans are other great sources of protein that would fit into the diet nicely without packing in the calories or involve consuming processed foods. Black coffee and avocados in moderation are ok. Good luck!
Hi Raylene,
It’s best if you can avoid it, but if you must, go for a low-fat option and limit yourself to once per day.
Hi Candy,
Yes. Stevia adds zero calories so it’s a great alternative to sugar when dieting. Good luck!
Hi Vanessa,
Hope it goes well for you both! Any results yet?
Hi Heather,
Three weeks is the max that we would recommend using this diet. After that, take a few weeks off and continue to follow a normal, healthy diet before you try it again. Good luck!
Sure, Madison!
Hi Simon,
That’s great! It’s up to you, but it could be the ideal time to slowly wean yourself off the diet and continue following healthy eating habits that will keep the weight off.
Thanks Bob. Good advice.
Hi Bob, Glad to hear you’ve had such success!
Hello, I am starting my second week on the egg diet and have lost about 7 pounds so far. I am not that concerned because there is fruit, vegetables and chicken, fish included. I did experience constipation and a little flatuation, but resolved itself without meds. After the second week, will continue good eating habits and exercise. I am concerned about the cholesterol though and am substituting for one or two eggs with whatever is allowed. I am really glad for these posts.
Hi Miranda,
That’s great! Remember, as long as you don’t continue eating lots and lots of eggs, it shouldn’t affect your cholesterol. Also, scientists have found that dietary cholesterol isn’t actually that closely linked with cholesterol in our bodies. Trans and saturated fats are more of a concern. So, just make sure you go back to eating eggs in moderation after you’ve completed the diet and you should be fine. Good luck!
My husband and I are starting this diet this morning. Wish us luck.
Can I put butter on my bread/toast?
Hello. Can you advise the best fruit and veggies? Also what can you substitute the seafood with? I’m allergic to all kinds of seafood.
Hi Jana,
Really any fruits and vegetables are great. Go for dark leafy greens and fruits like oranges, watermelon and berries that are full of nutrients and not too many calories. You can eat other proteins like chicken breast, black beans, chick peasand other legumes instead of seafood. Good luck!
Wow …. The versions of the boiled egg diet that I have known friends to be on did not include having milk in your coffee or snacking on nuts and all the other stuff that I am seeing here if that is all being added how is that a boiled egg diet ? That is simply eating keto with added boiled eggs during the day From time to time in replacement of chicken or fish . Lean protein so I cannot see where the boiled egg takes first place in the program .
Hi Denise,
Thanks for your input. As you can see in the recommended diet plan (highlighted in green in the article), eggs are eaten for breakfast and dinner every day and for lunch on most days. So, instead of replacing chicken or fish from time to time with eggs as you suggest, you should actually only replace eggs with chicken or fish from time to time. Yes, other food should be included as part of the diet, especially fruit and vegetables. In this way, it may seem similar to the keto diet. As far as milk in coffee, it’s really a personal choice. A few tablespoons a day won’t make a huge difference, but of course, it does add some calories. Hope this helps to clarify!
Are soy milk and sweet potatoes okay to eat on the hard boiled egg diet. On day 3 and feeling fine.
Goodday I just want to know how much veggies and salad you have to eat in ml/ grams per serving. Can you snack on fruit or provita or crackerbread in between.
Hi Dennis! Glad to hear you’re feeling good 🙂 Sweet potatoes are pretty starchy, so you’d be best off choosing vegetables like broccoli or spinach instead. Regarding the soy milk, your goal should be to drink mostly water to avoid extra calories. So, if you just must have a small amount each day, go ahead, but try to avoid it if you can. Good luck!
Hi Amanda! Thanks for your comment. A serving size of vegetables is typically one cup of raw vegetables or vegetable juice. For leafy greens, it’s two cups. As far as snacks, a small piece of fruit or some strawberries are ok. Otherwise, aim to use vegetables such as cucumber, cauliflower, peppers, etc. that are low in carbs as your snacks. Avoid crackerbread as it’s a carb.
It’s day 14. Lost 10 lbs. Feeling just fine. Moderate exercising a few crunches and 10 to 15 minutes on the stationary bike everyday. Waiting for the weather to break I just love walking at the park. Eating mostly 3 eggs daily . Citrus fruit, an occasional banana. Fish,chicken and salads. I feel that the diet is working great.
Myself and four co-workers are starting this diet on Monday, wish us luck. We are going to be tracking our results as a way to keep each other motivated.
I did the boiled egg diet for one week so far. I did not cheat at all and stuck to it to a t. I lost 17 pounds first week now trying my second week. I got sick of boiled eggs so I am scrambling them with no oil. I am doing them in the microwave. So we will see how I do this week.
I’ve started the egg diet today. So far I’ve had my breakfast and lunch. Drinking plenty of water and 30 min of exercise. I did get hungry in between breakfast and lunch. What can I snack on?
Ive got about 75lbs.to lose and this diet sounds like a winner. I’m going to research more nd will respond.
I started this today, and I’m very excited to see the results. So far I’ve only had breakfast and lunch. I’ve seen many variations of this plan (I don’t like to say diet), I see where two slices of bread or sweet potatoes are included. I opted to eat two pieces of Jason’s Deli Pumpkin Cheddar crackers instead. They’re low in carbs. 🙂 Admittedly, I am hungry. I would love to have some raw nuts mixed into some vanilla Greek yogurt or some cheese sprinkled into my salad. Are they allowed? No, I’m not sensitive to them either.
Hi Sonya!
Good luck with the plan 🙂 It’s best to eat vegetables for snacks such as cauliflower, spinach, cucumbers, etc. Also remember to drink plenty of water!
Hi Cher,
Let us know how it goes!
Hi Cyrena,
How’s the diet going? You can snack on veggies like cauliflower, cucumber, spinach lettuce, etc. This will keep your belly full without adding many calories. Good luck!
That’s great, Pam! How did it go the second week?
Hi C. Groves, How did it go? We’d love to hear your results!
That’s great Dennis! Thanks for sharing your progress.
Hi,
My husband and I started this diet 9 days ago. So far I have only lost 2.5 pounds and he has lost about the same. I don’t understand what we’re doing wrong. We are following this plan to the T. I want to give up for the weekend and come back to it next week for only 7 days. Is that ok? Also all the weight that we’ve lost, is it only water weight? I don’t understand what’s going on. I purchased the keto pee sticks and they showed that our level is moderate as far as ketosis is concerned. Can somebody please help us out? Thank you!
Are Pecans or raw Cashews allowed on this diet? Just trying to get all my options lined up as my wife and I are starting this Monday! 🙂
For salads, are Fat Free dressings allowed or what is recommended on salads?
Can I take eggs with green tea… Urgent reply is needed please
Hi Steve,
Thanks for your questions. It’s really up to you as to what else you want to add, just keep in mind that pecans and cashews, like most nuts, are heavy in calories. Also, go for it with the fat-free dressings in moderate amounts. You can also just try lemon juice with salt or home-made dressings using a small amount of olive oil and vinegar, or throw in some mustard as well. Search for low-calorie, low-fat dressings you can make yourself so you know exactly what you’re eating. Good luck! Let us know how it goes!
Hi Green Eyes,
Thanks for your comment.
Your success will depend a lot on how much you weigh currently, what your normal diet looks like and whether or not you’re exercising. Could you give me a bit more information on these points? Also, do you have a sense of how many calories you’re consuming on a daily basis? If you’re not losing as much as you’d hoped, you may need to keep closer track of your calories to ensure that you’re limiting them enough to lose weight. Hope this helps!
How about coffee? I read on another site or watched on a video that having “bulletproof” coffee consisting of coffee with a TB of fat in it (either unsalted butter or coconut oil) is fine to consume.
There’s also other versions were 1oz of cheese is included with every egg.
What are your thoughts and results from these?
Thank you!
will the diet still work if i drink my apple cider and warm water in the morning while on this diet
Hi Ricki,
It sounds like you’re referring to a Keto inspired diet where you’re encouraged to get the majority of your calories from fats and proteins. This would require more than adding some of these fats to a few of the foods. I’d suggest going with just black coffee for the boiled egg diet. If you want to try a keto diet, then you’d need to change your diet even more drastically. Good luck!
Hi Erika, Yes it should. Enjoy!
I just started the egg diet today but I have started experiencing major headache since the evening. How can I avoid this? I don’t want to have a head ache for the next 13 days
Hi Anushree,
Headaches can be caused by a lot of different things. One common cause is dehydration. Are you getting enough water? Are you a coffee or tea drinker? If you’ve stopped drinking these caffeinated drinks, it could cause a headache as well. You can feel free to drink coffee or tea without milk or sugar. If you’re not getting enough calories and that’s giving you a headache, eat plenty of the recommended snacks like spinach, cucumber, etc. Good luck!
Can you put anything on the bread on day 1 and 3?
Hi Lori,
It’s best if you avoid too many extras to avoid calories. However, a small amount of any nut butter would be your best bet as a healthy fat that will give you some protein as well. Alternatively, try a few thin slices of avocado. Good luck!
Can you use splenda on your grape fruit?
I started this diet with my daughter last Monday and so far we’re doing well I haven’t weighed myself though the most difficult time is between supper time and bedtime when i feel peckish can I maybe take some almonds at this time ?
I would like to start this, but I’m worried about the fruits that I could utilize with it. I am only able to eat apples, bananas and grapes. Pretty much allergic to everything else. Is it ok to substitute with these fruits? I also drink a protein shake after I work out, is this ok to do?
Hello all! I am currently on day 2 of the boiled egg diet. I find at times it is difficult between meals as I feel hungry throughout the day… My guilty pleasure is bread pasta and sweets! Normally I want these things at night. My first day I was so hungry around 8pm and made myself a small bowl of special k cereal with skim milk. I have been reading up about this diet more and more and find that I can snack inbetween meals so long it is veggies fruits or nuts! I think this will help! I have been drinking only water with lemon.. No tea or soda or juices! I am currently at 200lbs and hope to lose 30 lbs… Will keep everyone posted on my progress… Good luck to you all!
Also… Can I have a burger patty with veggies and no bun? I love red meat as well and that’s what I am currently craving! TIA
Hi I started the diet today! I’ve been reading there are several different varieties of this diet! The one I’m following is calling for only 2-4 eggs a day, should I be eating more eggs? And I bought store white eggs! Should I only use brown eggs? I feel great so far! It’s only been 1 day! But I’m so pumped!
Hi all,
I’m on day 4 of this diet and have lost 8lb so far, I’m struggling with headaches and fatigue though, even writing this is difficult. I have been drinking only water but am normally a tea and coffee drinker so I am going to follow the above advice regarding caffeine and drink some tea. Fingers crossed that will help because I can’t stop yawning! Good luck everyone!
Hi all
I have sucessfully reduced about 20kilos on egg diet since Nov 2016. Been on and off the diet every 2-3 weeks. Its been a life saver. Healthy and easy diet. Initially its normal to feel some kind of fatigue and drowsiness but donot overstress your body with only eggs… plz do incoporate veggies, exercises and lots of rest.
Good luck all..
I am starting my second week on this diet and so far have lost 7 lbs. I am struggling with eating the steamed vegetables just not a fan. I get that they have more nutrients but would it be that big of a deal to switch them out for canned veggies instead. Just trying to get thru another week.
Good Morning!!
Started today! I love eggs so I think I will do GREAT! really looking forward at least 15lbs. less in two weeks. I plan to exercise at least 20 min per day! wish me luck! 🙂
Can you have peanut butter on the toast?
Can I add cheese and croutons to my salads!
I have been on the egg diet for 3weeks and have lost 1and 1/2 stone I have been on lots of different diets which I have lost weight but this one is the best I am just frightened that when I start eating other foods that the weight will return
Can I eat watermelon and avocado on this diet? Also, I drink coffee and love sugar in it. Can I still drink coffee and simply lower the amount of sugar I use in each cup (1 to 2 tsps)?
Wanna start today and looking forward for the best results.. really wanna lose 8pounds in a week
Linda. I have been on the diet for 2 weeks now. I stop bread, but the 2 on the diet. I have lost 8 lbs. I don’t want to gain weight when I get off the egg diet. What is best for me? I love cereal, peanut butter, turkey and fish. Can I have these in moderation? I want to lose 20 more pounds.
I have 60 lbs to lose – can I follow this 2-week egg diet for consecutive weeks or do I need to take time off between 2-week cycles, ex. 2-weeks on egg diet, 1 week off, 2-weeks on, etc. ?
I just want to get the most benefit following this easy and simple to follow plan that contains foods I enjoy eating! Water intake – how many glasses per day – 16 or less?
Thanks I’m excited to get started!
thank you so much, this article is really helpful for me. and I lost 4kg in one week so I want to recommend this diet to all the people who want to lose weight fast and also healthy
starting the Egg Diet tomorrow Nov 5/18, VERY EXCITED and thank you everyone who has made it easy by posting comments.
Hi can I use carrots, beets and pumpkin in the 2 week egg diet?
Hello,
My Boyfriend and I started this diet to kickstart a healthier lifestyle. I’m struggling with the need to snack. So I have been snacking on Carrots, Raw Fresh Non-Dried Cranberries (I didn’t see them on the list of acceptable foods) and Cucumber and a bit of Hummus. Will this hurt my chances of losing weight with this program?
I’m starting this diet Monday morning. I’m feeling a journal also of the weight out and activities. Sounds amazing since I love eggs. My only problem is that I have a lot of eggs now that are not home grown. Can I still benefit until I but mire or throw them away?
Hi, great comments and feedback. I’m starting today and planning to do it for 14 days. Have about 12 pounds to lose. Post baby weight. Let’s see how it goes. Will keep you posted. Happy holidays!
Hi
I’m on my second week. Lost 5lb in 5 days so I saw a result so I will do my final weigh in next week.
After 2 weeks I will eat more healthy and stick to some of the meals I have had in the diet. But can you keep doing the egg diet say again after 2 weeks break ? And continue this eating plan ?
Hi , this is my second day of the diet. What are some recommended snacks that I can enjoy. Im allergic to nuts. Is it okay for me to eat Granola out the bag with yogurt.?
Hi,
I’m allergic to nuts is it okay for me to eat Granola out of the bag for a snack. This is not my second day. I drink plenty of water. But I tend to get alittle hungry.
If you have a nut allergy, make sure to always read the nutrition label on the back of the granola container. Check the ingredients list for nuts. As per US regulation, the top 8 allergens (includes peanuts and tree nuts) MUST be listed on the ingredients label if they are present in the product. However, you must also be careful that you look for statements like, “Made in a facility or on equipment that processes nuts.” Something of that nature. Even if the food does not contain nuts, it may be processed on the same equipment that touches nuts. I would encourage you to read the label, or search for nut-free brands and nut-free granola bars. Also, consider making your own nut-free granola mix.
Here are some awesome snacks to try that will help keep you full:
Veggies with dip
String cheese (low fat or skim)
Skim or lowfat milk (cow’s milk and soy milk have the most protein)
Soy nut butter (make sure it’s completely nut-free) and an apple or banana
Low fat yogurt
Hardboiled eggs
Cup of fresh fruit (i.e. blueberries)
Water
Do you think any of these will work?
We will be doing updates on this article, so be sure to check back in a few weeks! However, in order to maintain your weight loss and keep the weight off, you will need to develop an eating plan that is sustainable and enjoyable for the long term. Diets that require you to cut out certain foods (or consume a lot of one food) are not sustainable for the long term. Instead of jumping on and off the egg diet over and over again, I would suggest seeing a Registered Dietitian so that you can develop a sustainable eating pattern that will work for you.
Today is my second day. I am trying to adjust tittle portions of food. Can I eat chicken with skin on and still loose wait? I have so much wait to loose, any advise I will use.
I did the egg diet a year ago and lost 15lbs. I wasn’t 100% committed on the weekends, so could have lost more. I did work out 5 times each week for an hour each day. I loved the weight I loss because it stayed off. I just started again because I have gained some weight over the last 6 months with an ankle injury. This is a great diet. I’m going full commitment this time. Can’t wait to re-post my results
Adjusting the portion sizes is a great idea! I would suggest eating skinless chicken for the fewest calories.
I used this to lose 15 before I had surgery earlier in the year. It worked great.
Trying to start again but am SICK of eggs, almost to the gagging point ?!
Can the eggs be occasional replaced with something else? If so, what?
Yes, this article has been recently updated and includes new information about lean proteins! You don’t have to eat eggs over and over and over again. That can get redundant.
I like this 14 day boiled egg diet because it spells out specifics to eat for each meal each day. I tend to eat large portions so I now just have 3 ozs of chicken and 1 or 2 cups of vegetables. And I’ve substituted green tea for my coffee with milk. I love this diet.
Yes, while the actual boiled egg diet is pretty black and white, just remember that it is not sustainable for the long term. Instead, utilize the dietitian’s analysis of the diet so that you can continue to eat for weight loss. We actually have a more detailed weight loss guide here if you are interested.
It sounds like you are really trying to control your portion sizes and lowering the calories of drinks you consume. Those are great changes!
I lost 4 kilograms on this diet after 3 weeks. Not bad though I expected more. Will continue with healthy foid and smaller portions. Also no bread or carbs. Overall egg diet was pretty comfortable for me.
Hi Nana,
That’s really quick weight loss! Have you been able to keep that weight off since then?
We get carbs from bread, grains, pasta, potatoes, corn, peas, fruits, vegetables and dairy. Are you cutting out all of those? Cutting out carbs and bread completely is actually not necessary for a weight loss program if you’re controlling the calories and portion size. Check out our ultimate weight loss guide for how to keep the weight loss for the long term.
Hi Amanda,
Your feedback is appreciated. Actually I am on 4th week of diet and my headache is then how to keep the weight for long. You are right about carb intake and thanks for that advise. The negative side of diet was that I noticed some dark circles under my eyes which I’m afraid is caused of poor nutition in the past 3 weeks. Anyway Im happy with the extra weight loss and will get to more healthy plan from now on. My target was around 7-8 kg as I weigh 68.6 kg and wish to be 60 kg t least.
I’m glad you are willing to bring carbs back into the diet. No healthy eating plan should cause you to be malnourished or undernourished. As always, refer back to our ultimate weight loss guide if you need some guidance! Also, check out some of our other weight loss articles.
Are black beans and occasional peanut butter okay to eat? Love celery with peanut butter. Black beans more for fiber.
Yes, plant-based proteins are great! Both black beans and peanut butter can be regularly incorporated into the diet. For more diet tips, check out the Ultimate Weight Loss Guide.
Where can I find a day-to-day meal plan/outline of the egg diet to follow along with? I have searched and found multiple different versions. I love all of the information In this article and would like to follow the outline recommended by the health professionals behind the site! Here’s looking at you, Miss Kostro! Thanks in advance for the guidance.
I just been diagnosed Whit subclinical hypothyroidism, I’m starting today this diet, do you think is going to help me? Even do I’m trying and I will tell you if it’s results.
What can I Substitute the toast for?
Also, what can I substitute for coffee creamer?
Can I do this diet with a intermittent fasting life style
Hello I’ve been having trouble losing the last five pounds I need to join the service and I’m thinking this diet will help. I wanted to know is tilapia ok to eat with this and also what is a sub for yogurt?
Literally only boiled egg diet don’t work in weight loss, you have to include many others green things to reduce your weight.
I practiced many things at professional level.
What can I substiture for sweet potato & tomato? I don’t like either. Thank you.
is egg diet without yalks?
Lost 13lbs in 6 days, and I believe I could have lost more, I struggle with portion sizes especially please advise