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One of the major factors that are affecting the health of the people globally is obesity. Obesity or being fat not only makes you appear aesthetically bad but also leads various health issues like cardiovascular diseases, diabetes, hypertension and depression. Today there are numerous diets that are trending are internet that help you to lose weight. One of such diet that has gained popularity is The Boiled Egg Diet Plan. Scroll over as we explore how boiled eggs help you to lose weight in 14 days and give you a body you have always desired.

Eggs Diet Plan ( Table of Content )

Boiled Egg Diet for Weight Loss

The highly nutritious nature of eggs make it a prime base for many weight loss diets and thus, came the idea of this 14 days boiled egg diet for weight loss. These are really nutritious and so, the weight loss diets which include boiled eggs fortifies your nutrient needs and yet accentuate weight loss. Let us understand in steps how a boiled egg diet helps in weight loss:
  • Boiled eggs when consumed for breakfast give you a feeling of being full for a long time. This helps in avoiding snacking. Not only that it helps in reducing the energy consumption making you feel active for a longer period of time.
  • As they satiate your hunger needs thus, you cut out on your carbohydrate and fat content from your daily diet which in turn leads to weight loss and yet helps you with daily dose of nutrition.
  • Eggs are drastically low in their calorie count thus, only eggs will help you reach only around a 1000 calories and so some nutritious foods like nuts and vegetables will be needed to fulfil your daily calorie intake. Also as calories will fall short your body will burn excess fat and start replacing it with the lean and healthy protein being provided by the egg.
The more you cut down on carbs and rely on eggs the faster will be the weight loss process. But, then do understand eggs are not only a rich source of protein but do have some cholesterol. So consuming too many eggs is also not recommended. Stick to a balance of boiled eggs and other nutritious lean protein sources and just cut down on your carbs and fats to feel healthy and light. Also, make sure you have plenty of liquid while on egg diet. As it will help in negating the internal heat caused by egg consumption in your body.

Benefits of Egg Diet

With so much already mentioned about the nutritional value of eggs, it is almost impossible to deny that they have substantial benefits for your health. Some of the health benefits have been listed below:
  • The major chunk of the global population today suffers from Vitamin D deficiency and just to highlight Egg whites are rich in protein, selenium and Vitamin D.
  • Eggs are one of the few sources which single handedly cover the need of all 9 amino acids in your body.
  • 6 eggs a week is the requisite amount as suggested by some studies for avoiding any negative effects of egg consumption. This is the quantity to get optimum health benefits of Egg diet.
  • Certain studies conducted in China also suggest that eating an egg a day can also lead to the reduction of cardiac diseases including strokes and heart attacks.
  • Egg along with other nutrient rich foods is essential during pregnancy too as it is rich in choline which helps in the development of brain during the formative years of life.
  • One of the major benefits of egg diet is obviously its help in weight management.
  • Another major benefit of the egg diet is that you will feel more energized during the whole day.
The benefits of an egg diet can be well gauged by learning the fact that a single egg is rich in almost thirteen different types of nutrients and only supplies you with 70 calories in whole. Also, though egg yolk has high cholesterol but, since the egg diet you adopt will not be for a long term thus, the effects in this short span of time on your cholesterol levels will be negligible. Even then we would suggest you to consult a prescribed physician before adopting this diet.

14 Days Egg Diet Meal Plan

Week 1

Monday Breakfast – 2 boiled eggs with 1 citrus fruit of your choice. Lunch – 2 slices of whole wheat bread with 1 fruit of your choice. Dinner – Chicken and 1 large bowl of salad. Tuesday Breakfast – 2 boiled eggs with 1 fruit of your choice. Lunch – 1 plate salad and cooked chicken. Dinner – 1 citrus fruit like orange, salad and 2 boiled eggs. Wednesday Breakfast – 2 boiled eggs and 1 fruit Lunch – 1 slice of low fat cheese, tomato salad with a slice of whole wheat bread. Dinner - Chicken and 1 large bowl of salad. Thursday Breakfast – 2 boiled eggs and 1 fruit. Lunch – 1 fruit Dinner – Steamed chicken seasoned with herbs of your choice. Friday Breakfast – 2 boiled eggs Lunch – 1 bowl full of steamed vegetables like broccoli, beans, carrots and 2 boiled eggs. Dinner – Barbecue fish and 1 bowl of salad. Saturday Breakfast – 2 boiled eggs and 1 fruit. Lunch – 1 fruit Dinner – Steamed chicken seasoned with herbs of your choice and 1 bowl of salad. Sunday Breakfast – 2 boiled eggs and 1 fruit. Lunch – Tomato salad, steamed vegetables and chicken. Dinner – Steamed vegetables of your choice.

Week 2

Monday Breakfast – 2 boiled eggs. Lunch – 1 bowl full of salad and 1 to 2 servings of chicken. Dinner – 1 bowl salad, 1 orange and 2 boiled eggs. Tuesday Breakfast – 2 boiled eggs. Lunch – 2 boiled eggs and 1 bowl of steamed vegetables. Dinner – Barbecued fish and 1 bowl salad. Wednesday Breakfast – 2 boiled eggs and 1 fruit Lunch – 1 bowl salad wand cooked chicken. Dinner – 2 boiled eggs, 1 large bowl of salad and an orange. Thursday Breakfast – 2 boiled eggs and 1 fruit. Lunch – 1 slice low fat cheese, 2 boiled eggs and steamed vegetables. Dinner – Steamed chicken seasoned with herbs of your choice and 1 bowl salad. Friday Breakfast – 2 boiled eggs and one fruit. Lunch – 1 bowl full of tuna salad. Dinner – 1 large bowl of salad and 2 boiled eggs. Saturday Breakfast – 2 boiled eggs and 1 fruit. Lunch – 1 to 2 servings of chicken and 1 bowl of salad. Dinner – Fruits of your choice. Sunday Breakfast – 2 boiled eggs. Lunch – Steamed vegetables and chicken. Dinner – Steamed vegetables and chicken. 14 Days Egg Diet Plan Menu PDF Download

Types Of Egg Diet

Further, this was just one type of egg diet. There are three commonly known boiled egg diet plans. These are:
  • Boiled egg Diet: This is the same as the primitive boiled egg diet already mentioned earlier. This diet expects you to consume 2 boiled eggs in a day along with nutrient rich food in other meals.
  • Eggs and Grapefruit Diet: This diet solely relies on the use of the grapefruit and egg. The ones following this diet usually consume 2 eggs along with half a grapefruit for all their meals. They can add some nutritious nuts and vegetables along with the half grape fruit in meals apart from breakfast. As in breakfast 2 boiled eggs are essentially to be consumed with half a grapefruit.
  • Only Egg Diet: The only egg diet is an extreme diet where only eggs are consumed during the day. This diet is not healthy and is not recommended to anyone until and unless prescribed by a certified doctor. It is an imbalanced form of diet and can lead to several complications too.
There are two other egg diet plans from the medical point of view, these are:
  • Medical Egg Diet: It is often prescribed to have an egg with bread during the day at many hospitals prior to the surgery. This could be to initiate weight loss. But, due to lack of evidence this fact cannot be much backed up. Also, there can be situations in which you may be prescribed an egg diet by the doctor.
  • Keto Egg Diet: Sometimes in order to gain fat in your body so that a state of ketosis is achieved your instructor or physical trainer may suggestively put you on an egg diet called the keto egg diet.

Healthy Food for Weight loss

Weight loss can be tedious and just sticking to the extreme egg diet will not be as helpful. Thus, our suggestion will be to consume healthy foods along with the egg diet. Some of the healthy food for weight loss are:
  • Vegetables such as Broccoli, Onions, Tomatoes, lettuce, Cucumber, Cauliflower, Kale, Spinach, Asparagus and Mushrooms are perfect accompaniments to the egg diet. These are highly nutritive and also cover up for the minerals lacking in egg.
  • If you are a non vegetarian then consuming lean protein items like Boiled, Smoked or grilled Chicken Breast, Turkey, A serving of Fish, some beef or pork can also be consumed. But, make sure none of it is fried. It should all be smoked or grilled.
  • Nuts like walnuts, pistachio, almonds and even chia seeds can be consumed. These are not only healthy but, are also known for their own weight loss effects as well.
  • Fruits like strawberries, apples, grapefruits, avocados and bananas can be consumed.
  • Just to make sure enough fibre is consumed, you can also add legumes like beans or pulses to your diet.
All these food items are considered healthy. It is also advised that none of the foods mentioned here should be fried in any form before consumption. You can consume the raw, steamed, grilled or sautéed. Along with these healthy food items you should also consume sufficient amount of water to keep yourself hydrated throughout the day.

Foods To Avoid

The food items that should be avoided during any diet are simply those which are rich in carbohydrate and fat content. Also, you must make sure no fried food is consumed. Apart from this basic piece of information the individual list of food products that you must avoid are:
  • Whole Milk: As it is rich in whole fats.
  • Tropical Fruits: As these fruits are generally very rich in sugar.
  • Breads: As breads are rich in carbs.
  • Sugar Free products: You can cut down on all kinds of sugar but, sugar free products do no good and are at times harmfull for your body.
  • Candies and cakes: Do you really need a reason?
  • Avoid alcohol completely.
  • Junk food.
  • Highly caffeinated drinks.
All these foods not only add to your weight but, can be a reason for you being lethargic and unwell too. So, the list of foods to avoid should be adapted in daily life to lead a healthy life style and not just when on diet.

Egg Diet Side Effects

The various side effects caused by egg diets will be:
  • The most common side effect is feeling the loss of energy as our body is so used to be depending on the instant energy released from carbs and sugars. Eggs though keep you active and do release energy but not as instantly as carbs. Thus, you may feel lethargic and dull in the beginning.
  • As eggs have no or negligible fibre, so digestive problems will start arising. You may face flatulence along with constipation and nausea.
  • If eggs are not consumed in regulated quantity then it may lead to several severe consequences which may include stroke.
  • Have you heard about YO YO dieting? It is a concept where in the weight lost during dieting is gained right after you stop following the diet. Similar process might occur if you are following a boiled egg diet for weight loss.
  • Also, the extreme egg diet can lead to mal nourishment as eggs are rich only in certain minerals and not all. So, not eating anything else but eggs will lead to a lot of deficiencies and will finally pave way for mal nourishment in your body.


The egg based diets can be useful for weight loss if followed with proper supervision on the nutrition intake and by balancing the same with other healthy food options. Excessive consumption of eggs or anything for that sake can be injurious. Thus, we will suggest that before you plan to take a boiled egg diet plan consult your doctor and follow the same only after his advice and in accordance with his prescription.

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Recent Comments

Shubham Sharma

Dec 27, 2023

Thanks for the diet plan. It's very beneficial for weight loss.

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