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.

But, before you get too excited, you need to learn all about the boiled egg diet and how it works. This article will help you learn everything you need to know about the boiled egg diet, what’s so great about eggs, how to do the diet, the results you can expect and best practices. You’ll even learn some tricks for fitting in time to exercise while you diet!

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Why Are Eggs So Great for Weight Loss?

Eggs 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 diet is unlikely to make a difference, especially if  you’re eating other foods as well!

The key to the boiled egg diet is that it’s a high protein, low-calorie diet. This sort of diet is proven to help reduce your appetite, giving you that boost you need on your weight loss journey.

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).

Hard boiling and eating eggs as your main protein source for about a week or even longer can help you shed pounds. It’ll also get you on track to eating healthier since you’ll cut out other unnecessary foods in your life that just can’t top eggs!

Eggs provide your body with the protein kick it needs and help keep you full while allowing your body to shed pounds! There’s scientific evidence that shows that eggs, when compared calorie for calorie, offer benefits that other foods, such as bagels, don’t. 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.

Nutrition Content of Eggs

As stated, the egg has just 75 calories and 13 different vitamins and minerals. One egg has a whopping 7 grams of protein, 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.

Cholesterol is a little high at 185 mg per egg, but research suggests that eating the boiled egg diet with numerous eggs per day should not significantly raise your cholesterol for the short period of time that you’ll be doing the diet.

Purchase Local Eggs for Best Results and Added Nutrients

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 from farms rather than a supermarket. How?

Don’t just go to the store and pick up a carton of eggs. White eggs with a yellow yolk are the unhealthiest of all eggs. A natural, local egg from a free-range chicken will have a brown shell and have a deep orange yolk. These yolks are extremely healthy and are full of beta-carotene, essential vitamins for energy and many other functions in the body.

Even if you buy cage-free or free-range eggs at the store, these eggs usually promise more than they deliver. Cage-free hens tend to be more susceptible to disease because they are packed tightly on the ground where they often live in their own feces. Free-range hens, by the USDA’s standard, are only “allowed” access to a tiny fenced-in area outside during the last two weeks of their short lives.

True free-range eggs do not come from a supermarket. They will come from local stores from farmers in your area. It’s even better if you can purchase these eggs directly from a farm, but any local store should have them.

Chickens that have been allowed outside to eat grass and bugs will produce the best eggs full of the most nutrients and lower in cholesterol than store-bought eggs. These eggs are usually easily identifiable—their yolks are an unmistakable orange and will be difficult to “pop”—they stick together unlike the runny yellow yolks of white eggs from unhealthy hens.

With local, free-range or cage-free eggs, you can reap even more benefits from these nutritious foods. You can even find the differences between the nutritional values of different eggs right on the label. 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).

Purchase your eggs locally and steer clear of the eggs at the supermarket—these are the best eggs for nutrition and weight loss while you’re on the boiled egg diet!

The Best Egg Diet

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 while following the boiled egg diet for the best results.

Here is the best egg diet you can follow for the week while you are trying to lose weight!

Diet Meal Plan

Breakfast: Eat two eggs (or more, depending on your weight and hunger level) along with a medium-sized piece of fruit such as an orange or grapefruit.

Lunch: Eat one or more eggs or a small serving size of lean protein such as chicken or fish.

Dinner: Eat one or more eggs along with one or more servings of vegetables and another small piece of fruit for dessert.

Other things you can eat on the egg diet include:

  • Seafood and fish such as salmon
  • Chicken, beef, and pork
  • Broccoli
  • Tomatoes
  • Onion
  • Asparagus
  • Mushrooms
  • Strawberries
  • Almonds
  • Walnuts
  • Chia seeds

For snacks, salads and other low-carb veggies such as lettuce, spinach, cucumbers, kale, cauliflower, peppers, avocados (okay, not a vegetable, but still), and eggplant are allowed to be eaten as often as needed including the above food suggestions!

It’s also very important to drink plenty of water while doing the boiled egg diet. This is because the high level of protein in this diet may cause you to become constipated or be taxing on your major organs. Also, water is essential for any weight loss practice or strategy. Water helps to detox your body, flush out your kidneys, helps you to feel full, and provides your brain, skin, and entire body with the hydration it needs to look and feel great.

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 rather than overeating because you’re dehydrated.

While on the diet, you should aim to keep your daily calorie count relatively low. A good starting daily goal is about 1700 calories. Counting calories can help you control your portions and ensure you’re on track for lasting weight loss. However, once you get the hang of the portion sizes and how much you should be eating, you can estimate quantities.

Why Can’t the Boiled Egg Diet Be Used for Long-Term Weight Loss?

The boiled egg diet can be used to propel you forward on your weight-loss journey, but it should not be used as a permanent solution to losing weight.


There are a few reasons.

First, eating eggs all the time doesn’t provide your body with the diversity of nutrients it needs to flourish.

Second, the more you eat a certain type of food, the greater chance your body has of becoming sensitive to that food.

And thirdly, you’re going to just get sick of eating eggs all the time.

To incorporate boiled eggs properly into your diet, you can use them for one week but for no more than three weeks to shed pounds quickly. After this, you’ll need to rely on healthy eating habits and exercise to keep the weight off.

How should you plan to keep the weight off after the boiled egg diet is over?

Firstly, you can still continue eating eggs, provided you’re not sick of them! You may not want to eat them with every meal, but you can still eat eggs every day as an excellent protein source.

Secondly, this diet will help you to incorporate more healthy food options into your diet, so you’ll have the tools and resources you need to keep that weight off post-egg diet. You can simply incorporate different protein sources or added veggies and nutrient-dense foods such as grass-fed beef into your diet.

Thirdly, you should also develop other healthy habits during your egg diet to help you keep the weight off. These habits include drinking more water and exercising regularly.

Keeping the weight off after your success with the boiled egg diet doesn’t have to be difficult, you just have to continue doing all the great things you’ve been doing for your body!

Best Practices While On the Boiled Egg Diet

Drink water, eat vegetables, rest, and remember that eggs aren’t the only thing you should eat on this diet!

The boiled egg diet is very effective if used appropriately, meaning combined with small servings of fruit, vegetables, other protein, and plenty of water. Remember, the boiled egg diet should only be used for about one to two weeks or until you lose the desired amount of weight!

It’s also crucial that you listen to your body. The boiled egg diet is meant to be temporary, but if you’re experiencing fatigue, weakness, or other signs of discomfort, contact your doctor. Any changes you make to your diet or lifestyle will affect your body and it’s vital that you pay attention to your body in times of changes.

Be in touch with the signs and symptoms of a diet that’s not working for you. The boiled egg diet may work very well for some people, for others, they may not tolerate it so well. Just pay attention to your body!

Here’s a review of the best practices to follow while on the boiled egg diet:

  • Drink lots of water
  • Eat a variety of vegetables and approved foods along with the eggs
  • Try to keep your calorie count low. About 1700 calories is a good goal.
  • Listen to your body!
  • Use the diet temporarily. Follow it for one to three weeks max.

How to Hard Boil Eggs Perfectly

Hard boiling eggsEver hard boiled eggs and gotten frustrated because the shell sticks to the egg? You’re not alone.

Don’t waste your eggs—especially if you’ve gone out of your way to get some gorgeous local eggs and you’re doing well on the diet. I’m going to tell you how you can hard boil eggs and make them perfect right at home with any type of pot (although really you should be avoiding Teflon-lined pots—but that’s a story for another day!).

Here’s how you can make perfect hard boiled eggs at home in six easy steps:

  1. Put your desired amount of eggs in a pot and cover with cold water
  2. Turn the burner on high and bring to a boil
  3. After water begins boiling, let eggs boil in water for about 10 minutes (less if you like a softer yolk, longer if you like a firmer one. Ten minutes will give you an average yolk!)
  4. After this, turn off the burner and immediately drain the pot.
  5. Fill the pot with cold water again to cover the eggs. Ensure every egg has at least one crack in it. You can shake the pot if you’re able, or you can individually crack each egg and let it fall back into the water
  6. 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. So get some ice cubes and put a cup or so (depending on how big your pot is and how many eggs you boiled) 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 for your boiled egg diet.

It’s also essential not to store your eggs in plastic, as plastic can be toxic for your food, especially if you are heating it up or putting warm eggs in plastic. Don’t do this—put them in a glass container and put them in the fridge to store.

Can I Cook the Eggs Other Ways?

The boiled egg diet is called the boiled egg diet for a reason! These types of eggs have been shown to accelerate weight loss in a short period of time. This is likely because they haven’t been cooked in any oils or had anything added to them that would make them unhealthy.

That said, you can absolutely cook your eggs in other ways. Here are a few ways you might consider:

  • Scrambled eggs. With onion, garlic, fresh herbs, tomatoes, spinach, etc. Cook with coconut oil or avocado oil for the most benefits.
  • Fried eggs. Again, cook in coconut or avocado oil. Stay away from canola oil and butter. Season with salt and pepper.
  • Egg salad. You can make egg salad with avocado as the base rather than mayonnaise. Avocado contains healthy fats and you can add in other nutritious foods such as celery and onion.
  • Deviled eggs. Again, with avocado or hummus rather than mayonnaise.

Remember to eat the majority of your eggs boiled for this portion of the diet. You can incorporate these other ways to cook eggs occasionally, but try to save them for after the diet is over!

What Can I Put on the Eggs?

Eating a hard boiled egg by itself gets pretty old, especially when you’re eating so many of them every day. Here are other things that are super tasty on your hard boiled eggs.

  • Mustard (especially coarsely ground mustard or Dijon mustard)
  • Salt and pepper
  • Tamari (a gluten-free version of soy sauce)
  • Hummus
  • Pesto
  • Hot sauce

And here are some other things you can do with your hard boiled eggs to make them a little easier to consume:

  • Chop in half or in pieces to put in your salad
  • Mash up and put on toast or on a sandwich
  • In potato salad or pasta
  • Finely chopped up over fresh or cooked vegetables
  • With rice, quinoa, or couscous

Get creative with your egg consumption; you don’t have to eat them plain all the time to reap the benefits!

How Strict You Should Be with Other Foods

When it comes to the boiled egg diet, additional foods are your friend. You should not be eating eggs all the time, as we’ve discussed. 6-8 eggs per day is plenty and this amount should be incorporated into your diet with other healthy foods.

You can still enjoy your morning coffee or tea, occasional glass of alcohol, and dessert. However, you should be choosy about anything extra you want to add into your diet, as this means additional calories!

Adding foods such as avocados, nuts, and seeds provide healthy fats and can be liberally incorporated as they actually help you to lose weight, especially around your abdomen.

However, adding foods such as breads, sugars, and processed meats will provide you with extra calories and sugar but won’t be beneficial to your body.

Anything that’s related to sugar besides fruit is best left out when it comes to the boiled egg diet. If you want to enjoy a small piece of dark chocolate or a glass of wine in the evening, then do so, but in moderation.

Some hacks to cut down on calories:

  • Instead of two slices of bread for a sandwich, use one slice of toast for an open-faced sandwich, lettuce, non-GMO corn tortillas, or cauliflower rice
  • Instead of candy or sweets, have freshly cut fruit
  • Instead of sugar in your coffee or tea, try a spoonful of coconut oil
  • Instead of dairy products, try coconut or almond milk
  • Instead of wheat pasta, try veggie noodles or bean pasta
  • Instead of soda, try seltzer water or kombucha
  • Instead of ice cream, make a smoothie

These are habits that will not only set you up for success with the boiled egg diet, but with your long-term weight loss after you’ve shed your initial few pounds!

Other Foods to Watch Out For

No one’s body is the same. Some people are sensitive to certain foods, including eggs. In fact, eggs are one of the eight most common allergens when it comes to people.

What does this mean for you?

What this means is that it’s a good idea to get an allergen panel done by your doctor. These blood tests can test for all kinds of different food intolerances and allergies that can let you know what’s safe for you to eat.

Surprisingly, many people have some type of food allergy or intolerance. If you have one, it could actually be preventing you from losing weight!

In addition to eggs, gluten, dairy, and soy are among the top allergens. Dairy is highly inflammatory and is not something many people tolerate well. Gluten sensitivity is also very common and could be inhibiting your gut health as well as your diet success.

You could cut out these foods to see how you feel and how your body reacts. Many people find this to be the easiest and cheapest way to discover a food intolerance or sensitivity.

However, getting an allergen panel done will help you to specify which foods your body tolerates well and if there are others you should kick to the curb!

In the meantime, just be aware of how certain foods make you feel, including eggs. Some allergy and intolerance signs to look out for include:

  • Eczema or skin rashes
  • Muscular or joint pain
  • Gastrointestinal symptoms such as bloating, diarrhea, constipation, or indigestion
  • Headaches or migraines
  • Fatigue
  • Acne

It’s important to remember that every person’s body is different and that not everyone will experience the same symptoms.

Can I Take Diet Supplements while On the Boiled Egg Diet?

If you’re already taking a diet supplement, you may wonder if you can still take it while on the boiled egg diet. Or maybe you really want to make the most of dieting, and so you’re considering adding a diet supplement to your plan.

It makes sense! Why not lose as much weight as possible while you’re working hard on a diet?

Before you start taking anything, it’s important to remember that although weight loss supplements do not require a prescription, some of them contain natural ingredients that are as strong and effective as medicines. For this reason, taking any dietary supplements, especially while on a restrictive diet, should be done with caution. Read all of the instructions on the package and consult with your doctor about whether the supplement is safe for you.

That being said, the boiled egg diet is fairly flexible and isn’t so restrictive that you couldn’t pair it with a quality natural supplement.  What diet supplements could you take? Since you’re on a diet, if you do choose to take a supplement, select one that’s natural and allows you to continue your diet.

Taking apple cider vinegar pills may very well be the perfect choice for accompanying your boiled egg diet.  Completely natural, apple cider vinegar is a fermented substance offers you an edge while working towards your goal of weight loss.  Apple cider vinegar is known for its weight loss properties. Studies show that it may help suppress body fat accumulation and play a role in improving metabolic disorders.  In addition, it may give you a boost of energy that will help you make it through your diet without losing steam. This supplement offers many additional benefits for your health aside from weight loss.

In particular, apple cider vinegar may support gut health. While you’re on the boiled egg diet, it’s especially important you take care of your intestinal bacteria and ensure you get enough fiber. Why? Eggs contain 0 g of fiber, so you’ll have to up your fiber consumption and feed your gut bacteria with other foods. Apple cider vinegar pills offer one way to support your gut health. Just make sure you get plenty of high fiber vegetables alongside your eggs and this supplement. Apple cider vinegar pills are the perfect complement to the boiled egg diet due to their ability to support your digestive health and added weight loss benefits!

Of course, there are many other supplements out there that you can consider as well. Green tea extract and turmeric are two other all natural supplements with few risks and plenty of benefits for your health. When combined with a solid diet plan like the boiled egg diet, these supplements will make all the difference in increasing your weight loss. Just remember to carefully read through the indications and check with your doctor.

What Kind of Exercise Is Best on This Diet?

For your new healthy lifestyle and to add to your ability to drop pounds in these first couple weeks, exercise will be your new best friend (along with, you know, the eggs)!

Depending on the current shape you’re in and what you like to do (as well as what type of job you have), your exercise regimen will be unique.

For example, if you’re obese, cardio will likely not be the best exercise for you in the beginning. Instead, try swimming or stationary biking indoors.

If you have an office job and don’t get to move much during the day, exercising once or even twice a day may be of benefit to you. Whenever possible, take breaks to walk around the office or stretch!

When you love something, you do it more often. This is why sticking with a form of exercise that you genuinely enjoy can help you form a healthy habit of staying active! If you love dancing, take dance classes or try Zumba. If you enjoy feeling stronger and want to build muscle, lift weights. If you enjoy cardio such as biking or jogging, begin in small doses and work your way up to a mile, two, or even three or four!

Exercise should be a regular part of your daily routine. The American Heart Association recommends 30 minutes of moderately intense exercise five days a week, or 25 minutes of high-intensity exercise 3 days a week.

In general, cardio, strength training, and stretching should all be incorporated into your workout routine. You can do them on different days or the same day. Just be sure to get some calorie burning time in every day.

Whatever routine suits your schedule and your body the best, be sure to make burning calories a part of your weight loss journey with the boiled egg diet!

The Bottom Line on the Boiled Egg Diet

So as you can see, the boiled egg diet has become very popular and people are finding that eggs can help them reach their weight loss goals.

After you do the boiled egg diet and lose weight, remember that you cannot continue to do this diet. You will need to introduce other foods back into your diet in order to help your body be well. But you can still keep off the pounds by drinking plenty of water, getting lean protein and vegetables and healthy fats such as eggs and oils, and keeping stress free.

The boiled egg diet is meant to help you reach your weight loss goals, but not to help you maintain your weight loss. Have a plan in place for after you complete the boiled egg diet to keep off your pounds.

Exercising and eating plenty of vegetables is essential, as is drinking water—and of course, you can keep eating hard boiled eggs. Provided you’re not sick of them, that is!

Try the boiled egg diet for weight loss this spring. It’s the perfect short-term solution to that wedding you have next weekend or even a potential date. Just remember to not eat only eggs and to stop after a week—and always discontinue any diet if you don’t feel well.