Thinking of Following a Boiled Egg Diet? Here Is All You Have to Know About It

Updated on March 4th, 2020
boiled egg diet

The National Center for Biotechnology Information(1) qualifies eggs as a functional food as it provides moderate calories along with necessary proteins and nutrients. Due to their richness in fat-soluble compounds, they are appropriate for all ages and particularly beneficial for the elderly, children, and pregnant women. Many other studies have also called eggs to be a nutritional powerhouse as they provide the body with various components like vitamin D, phosphorus, vitamin A, fats, two B-complex vitamins, etc. The boiled egg diet, also called a ‘fad diet,’ has several versions, and all of them require eggs to be the primary content of the meal.

  • 14-Day Egg Diet – This diet requires you to eat eggs in one meal of the day and include some proteins like chicken or fish in other meals of the day. Snacking is not allowed, but you can have some fruits during meals.
  • Egg-Only Diet – It is a mono-diet where you eat eggs for an extended period. The diet requires you to eat hard-boiled eggs with water for all the meals in a day. Exercise is not recommended in this diet as you might already feel some fatigue.
  • Keto Egg Diet – The aim is to help your body enter the metabolic state of ketosis to rush through the process of weight loss. It requires you to increase your fat intake and consume eggs with butter and cheese. Sources confirm that it is highly unsuitable for people who have diabetes, a heart condition, or eating disorders.

[Read: Eggs for Weight loss]

Pros and Cons of a Boiled Egg Diet

Confused about which diet to take up? To help you make a more informed decision, read these pros and cons of the diet.

1. Pros

Quick Weight Loss

An egg diet is also a low calorie and low carbohydrate diet. Studies confirm that a single egg contains only 17 calories. Along with being low in calories, they are high in other nutrients like protein, vitamin D, phosphorus, etc.

Strong Bones and Immunity

Eggs are rich in vitamin D, which promotes bone growth and a healthy immune system. The National Center for Biotechnology Information(2) further states that vitamin D increases the susceptibility of the body towards infections and other autoimmune diseases.

Improved Hair and Eyesight

Hair is also made 70% of keratin protein, which is replenished by an egg diet. Eggs rebuild the hair, along with smoothing and nourishing it. Additionally, egg whites are also very beneficial for improving eyesight.

[Read: Keto Egg Fast Diet]

2. Cons

Side Effects

Studies confirm that an egg diet can have many side effects as it can raise cholesterol in the body and risk many heart diseases. Some other potential side effects are digestive problems, lack of energy, etc.

Excess Sodium

Experts believe that eggs contain 62 milligrams of sodium and supply 3 percent of total sodium requirement in an adult individual. An egg diet risks high levels of sodium in the body, which can then cause many complications with the nervous system in the body. High sodium also increases the risk of osteoporosis, stomach cancer, etc.

Dos and Don’ts of a Boiled Egg Diet

If done rightly, an egg diet can help you lose 15 pounds in 2 weeks. Mentioned below are methods and tips you can follow to follow your egg diet regimen strictly. It is recommended to weigh yourself before you begin the diet to be able to analyze the results more accurately.

1. Dos

  • Keep it short term; you might lose commitment with a long term plan.
  • Strictly consume only three egg meals per day.
  • Drink plenty of water.
  • If planning to incorporate other proteins in the meals, only choose fruits, vegetables, and lean proteins.

2. Don’ts

  • Strictly avoid alcohol and smoking.
  • Avoid sugary beverages.
  • Do not snack between meals.
  • Refrain from eating 3 hours before going to bed.

[Read: Amazing Egg Weight Benefits]

Meal Plans for a Boiled Egg Diet

Specified below are some sample boiled egg meal plans. The meal plans are not limited to these, and many other options are probable. These will help you kick start your diet and stick to the correct rules.


Breakfast: 2 eggs, 1 orange

Lunch: 1 egg, ½ cup berries

Dinner: 1 egg, ½ cup chicken salad


Breakfast: 2 eggs, 1 citrus fruit

Lunch: 1 cup of green salad

Dinner: 2 eggs, 1 orange


Breakfast: 2 eggs, 1 citrus fruit

Lunch: 2 eggs, 1 whole-grain bread, 1 tomato

Dinner: 1 cup of chicken salad


Breakfast: 2 eggs, 1 citrus fruit

Lunch: 1 cup of berries

Dinner: 2 ounces dinner steak


Breakfast: 2 eggs, 1 citrus fruit

Lunch : 2 eggs, steamed carrots/broccoli

Dinner: 2 ounces baked fish, 1 grapefruit


Breakfast: 2 eggs, 1 citrus fruit

Lunch: 1 cup berries

Dinner: 1 cup of chicken salad


Breakfast: 2 eggs, 1 citrus fruit

Lunch: 1 egg, 1 cup steamed vegetables

Dinner: 1 cup of fish salad

[Read: Daily Eggs intake  ]


As mentioned above, an egg diet is a fad diet and does not promise long term benefits. When it comes to losing weight, we should opt for sustainable plans, which include calorie control and other healthy foods required by a human body. It is, hence, advisable to include eggs in your diet and also follow a well-balanced diet.


1. Is the Egg Diet Safe?

It is safe to follow it for the short term.

2. Is a Boiled Egg Good for Diet?

Yes, eggs are good for diet as they are low in calories and high in proteins.

3. What Fruits and Vegetables Can I Eat on the Boiled Egg Diet?

You can eat low carb fruits and vegetables, like greens, carrots, citrus fruits, mushrooms.


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