The hard-boiled egg diet is a simple and effective way to lose weight.
They are high in protein and low in calories, and they are packed with essential nutrients. In fact, eggs are considered to be the “gold standard” of protein sources (American Egg Board).
One hard-boiled egg contains around 78 calories (1), but it provides 6 grams of protein. Eggs also contain brain nutrients like choline and DHA, essential nutrients like iron, Vitamin A, Vitamin D, Vitamin E, and zinc, and antioxidants like lutein and zeaxanthin.
That’s why eggs are a staple food on many healthy high-protein, low-carb diets. They provide the energy and nutrients you need to fuel your day without flooding your body with unhealthy sugars and fats.
In addition to being a great source of protein, eggs are also a good source of healthy fats. This makes them an ideal food for people who are trying to lose weight or build muscle.
If you are looking for a healthy and delicious way to lose weight or build muscle, eggs are a great option. They are low in calories, high in protein, and packed with essential nutrients.
But can you build an entire diet and weight loss program just around eating eggs?
Charles Saatchi, the advertising mogul and husband of celebrity chef Nigella Lawson lost 60 pounds by eating nothing but eggs for nine months. “He ate three eggs for breakfast, three eggs for lunch, and three eggs for supper,” Nigella said in an interview with The Daily Mail. “Now he’s thinner than me!”
Actor Adrian Brody also prepared for his role in The Pianist by eating a modified Egg Diet, taking it for breakfast, and eating small portions of grilled fish or chicken and steamed vegetables for the rest of the day.
Nicole Kidman also lost several pounds for The Cold Mountain by hard-boiled egg diet. According to the reports, hard-boiled egg diet Nicole Kidman was eating one for breakfast, one for lunch, and two for dinner. That puts her calorie total for the day at around 300! And if she was still hungry at the of the day, she would allow herself to eat one more egg.
How safe and effective is The hard-boiled egg diet, and how does it compare to the other diets that promise both good nutrition and weight loss? Read this article to find out more.
The Traditional Egg Diet
The original and safest version of the Egg Diet doesn’t involve eating just eggs. Instead, it minimizes carbohydrate intake and focuses on getting healthy fats and lean protein. It is considered very similar to the Atkins diet and combines eggs with low-carbohydrate vegetables or leafy vegetables.
You can also substitute another lean protein like grilled fish or chicken every few days. The most important thing to remember is that you get the majority of your protein from eggs – any meats are considered a treat or a very minimal ingredient in an egg dish (such as a chicken and egg salad).
A more extreme version of the Egg Diet, which uses just eggs, has been circulating the Internet. This is considered a fad diet and dangerous to do for extended periods of time. While eggs are a nutritional superfood, no single ingredient contains all the nutrients you need. Eggs don’t have fiber and aren’t the best source of vitamin C.
The original or traditional Egg Diet is the best model to follow. You’ll still lose a good amount of weight, get all the nutrients, and avoid possible health complications. Doctors and nutritionists also say that this moderate and balanced approach that includes foods from every food group will help you keep the weight off longer. You’re less likely to “cheat” or feel depressed or demoralized because of a lack of variety.
The Egg Diet and Cholesterol
Some people are concerned about an egg’s cholesterol content and its effect on heart disease, but according to the Australian Heart Association, the cholesterol in eggs has a negligible effect on blood cholesterol levels. The fears over the egg and its effects on heart disease were largely based on how people cook and serve eggs, for example, fried eggs with bacon or heaping piles of sausages. These ingredients and side dishes are high in trans fat and saturated fat and are more likely to hurt your body than the egg itself.
There are some people who are more sensitive to cholesterol or have medical conditions like heart disease or diabetes that should control weekly egg intake. They may take the Egg Diet, but with the approval and supervision of their doctors.
If you are concerned about cholesterol, alternate whole eggs with just using egg whites (which just have 15 calories and zero cholesterol and saturated fat). Also, use reduced-fat milk or minimal butter when you’re cooking your eggs. Avoid salt, and season eggs with herbs instead.
The Benefits of the Egg Diet
- Nutritionally balanced. Many crash diets only lead to weight loss because of the severe calorie deficit. However, these only work short-term: you will feel so weak, dizzy and deprived of basic nutrients that you won’t be able to function normally. The Egg Diet ensures that you have protein, healthy fats, and thanks to the inclusion of vegetables, enough vitamins and minerals, and fiber. You feel full, mentally alert, and energetic.
- Never boring! Eggs are very versatile! There are also hundreds of ways to cook it: scrambled, poached, beaten into a soup, baked into a frittata, simmered in sauces like curry or soy, or mixed with anything from cheese to leftover chicken to make different kinds of omelets. You could eat an egg a day for the rest of the year, and not repeat a recipe.
- Eggs are easy to find and can be stored in the refrigerator for days. It takes less time to boil an egg or scramble it than to call for takeout. Even if you’re very busy or tired, you can whip up a meal in minutes. If you’re the only member in the house who’s on the Egg Diet – as is often the case for moms — it won’t take much effort to make yourself an egg dish aside from the main meal you’re preparing for your family.
- Eggs are cheaper than other meats and protein sources. And unlike other diets that involve buying special flours, hard-to-find alternatives, or branded shakes, all you need to do is get a tray of eggs from your supermarket. All other ingredients can be found in your pantry.
7 Days Hard Boiled Egg Diet Plan
Want to try the hard-boiled Egg Diet? Try this simple diet plan. Feel free to switch around meals, or make your own substitutions based on what is in season or available in your local markets. For weight loss, be sure to monitor portions based on your recommended calorie intake (which varies according to your age, height, activity level, and fitness goals).
- Breakfast: Poached egg, 1 slice rye or seed bread, ¼ small avocado with tomato slices
- Lunch: Boiled egg, orange slices
- Dinner: Caesar salad with boiled egg and roast chicken slices
- Breakfast: Hardboiled egg, 1 grapefruit, black coffee
- Lunch: Hardboiled egg and vegetable curry, 1 banana
- Dinner: Scrambled egg whites, smoked salmon salad
- Breakfast: Egg and tomato omelet, green smoothie
- Lunch: Egg and mayonnaise salad on wholewheat toast, cucumber salad
- Dinner: Grilled chicken breast, egg drop soup
- Breakfast: Sunnyside up, 1 slice of multigrain bread, grapefruit
- Lunch: Turkey ham omelet, Greek salad
- Dinner: Boiled egg, mixed greens with Italian dressing
- Breakfast: Egg white omelet, green smoothie
- Lunch: Grilled chicken with chimichurri sauce, banana
- Dinner: Baked eggs in tomato sauce, kale or spinach salad
- Breakfast: Egg salad, 1 slice of whole-wheat bread, 1 small fruit
- Lunch: Boiled egg, Asian salad with mandarin slices, and Italian dressing
- Dinner: Chicken and egg adobo, clear broth soup
- Breakfast: Egg and avocado on toast, green smoothie
- Lunch: Boiled egg, vegetable sticks, hummus dressing, banana
- Dinner: Grilled fish, mixed greens with strawberry balsamic dressing, fruit
To download your free copy of the 14-day boiled egg diet plan pdf, click here.
What Can I Eat with Boiled Eggs to Lose Weight?
Here are some healthy foods that you can eat with boiled eggs to lose weight:
- Whole-wheat toast: Whole-wheat toast is a good source of complex carbohydrates, which can help you feel full and satisfied. It is also a good source of fiber, which can help you regulate your digestion and blood sugar levels.
- Oatmeal: Oatmeal is a high-fiber breakfast food that can help you feel full and satisfied. It is also a good source of protein and complex carbohydrates.
- Vegetables: Vegetables are low in calories and fat and high in fiber. They can help you feel full and satisfied without adding a lot of calories to your diet. Some good vegetables to eat with boiled eggs include broccoli, spinach, carrots, and tomatoes.
- Fruit: Fruit is a good source of vitamins, minerals, and antioxidants. It is also low in calories and fat. Some good fruits to eat with boiled eggs include grapefruit, berries, and apples.
- Lean protein: Lean protein can help you build and maintain muscle mass. It is also a good source of satiety hormones, which can help you feel full and satisfied. Some good lean proteins to eat with boiled eggs include chicken, fish, beans, and tofu.
It is important to note that you should avoid eating unhealthy foods with boiled eggs, such as mayonnaise, cheese, and processed meats. These foods are high in calories, fat, and sodium. They can sabotage your weight loss efforts.
It is also important to drink plenty of water throughout the day when you are trying to lose weight. Water can help you feel full and satisfied, and it can also help your body flush out toxins.
By eating healthy foods with boiled eggs and drinking plenty of water, you can lose weight and improve your overall health.
Egg Diet Side Effects and Results
The Egg Diet should have no negative side effects since you meet the calorie and nutritional requirements of every meal. Just make sure to avoid “hidden” fats, cholesterol, and calories when you prepare your meals. For example, if you cook eggs in a lot of cheese and butter and serve it on a high-fat bagel (a breakfast that is easily more than 400 calories) then you’re not going to lose any weight.
For fast weight loss, then you should stick to the most basic way of cooking the eggs: boiled, or scrambled with minimal oil. You can use egg whites, or combine one whole egg with egg whites for a heartier but low-calorie omelet.
The result of an Egg diet depends on a number of factors, including your individual calorie needs, your activity level, and your overall diet. However, studies have shown that eating eggs can help with weight loss.
One study found that people who ate eggs for breakfast lost more weight and body fat than those who ate bagels for breakfast. Another study found that people who added eggs to their lunch lost more weight and body fat than those who didn’t eat eggs.
Eggs are a good source of protein, which can help you feel full and satisfied. They are also low in calories and fat. This makes them a good choice for people who are trying to lose weight.
If you are trying to lose weight, you can include eggs in your diet as part of a healthy meal plan. Aim to eat 2-3 eggs per day. You can eat them for breakfast, lunch, or dinner. You can also add eggs to salads, soups, and other dishes.
It is important to note that eggs are not a magic bullet for weight loss. You will still need to create a calorie deficit in order to lose weight. This means eating fewer calories than you burn. You will also need to be physically active.
However, most people get tired of eating just this and will serve eggs in different ways for variety. That works, too your weight loss may be slower, but you’ll be enjoying your diet and feel healthy but not deprived.
Most people who have successfully lost weight on the Egg Diet give these tips:
- Pre-prepare your ingredients (chopped vegetables, minced chicken, chopped ham).
- Don’t be afraid to try new flavors or borrow from different cuisines. Many cultures use egg as the main ingredient but prepare it with new spices or sauces.
- Whisk the egg and add to broths for a healthy, low-fat way of making a creamy soup.
- Don’t forget your greens! You need fiber to avoid constipation and other digestion problems.
FAQ: Hard Boiled-Egg Diet
What is the Boiled Egg Diet?
The boiled egg diet is a low-calorie, high-protein diet that involves eating two to three hard-boiled eggs per day, along with other healthy foods like fruits, vegetables, and whole grains. The diet is designed to help you lose weight quickly and safely.
How Does the Boiled Egg Diet Work?
The boiled-egg diet works by creating a calorie deficit. When you eat fewer calories than you burn, your body will start to break down stored fat for energy. This will lead to weight loss.
Is the Boiled-Egg Diet Safe?
The boiled-egg diet is generally safe for most people. However, it is important to talk to your doctor before starting any new diet plan, especially if you have any health conditions.
Who Should Not Follow the Boiled Egg Diet?
The boiled-egg diet is not recommended for people with the following conditions:
- Eating disorders
- Kidney disease
- Liver disease
- Heart disease
How Many Calories Are in 6 Eggs?
One large egg has about 78 calories. So, 6 eggs would have about 468 calories.
How Many Calories Are in 3 Boiled Eggs?
Three-boiled eggs have about 234 calories.
Is Egg Salad Good for Weight Loss?
Egg salad can be a good part of a weight loss diet, but it is important to make it with healthy ingredients. Avoid using mayonnaise, which is high in calories and fat. Instead, use healthy fat, such as olive oil, and low-fat or fat-free mayonnaise. You can also add vegetables to your egg salad to make it more nutritious.
How Many Calories are in a Poached Egg?
A poached egg has about 78 calories.
How many Calories are in a soft-boiled egg?
A soft-boiled egg has about 72 calories.
What Happens If I Eat Only Eggs for a Week?
According to diet experts, the best time to eat boiled eggs for weight loss is in the morning. Boiled eggs are a good source of protein, which can help you feel full and satisfied throughout the day.
They are also low in calories and fat. A study published in the Journal of the American College of Nutrition found that people who ate eggs for breakfast felt fuller and ate fewer calories at lunch than those who ate bagels for breakfast.
Final Word on the Boiled-Egg Diet
If you are considering trying the hard-boiled egg diet, there are a few things you should keep in mind. First, it is important to talk to your doctor before starting any new diet plan. Second, make sure to eat a variety of healthy foods throughout the day. Third, drink plenty of water to stay hydrated. Fourth, get regular exercise.
If you follow these guidelines, the hard-boiled egg diet can be a safe and effective way to lose weight.
The Egg Diet is a great way to lose weight but still has enough energy to work, flavor variety to enjoy your meals, and nutrition to feel strong and look great. Try the Egg Diet and share your stories with us!
is a registered dietitian with over 10 years of experience in the field of nutrition. She has a Master’s degree in Nutritional Science from Dhaka University and has worked with various clients to help them achieve their health goals through personalized diet plans. Mounota is passionate about educating people on the benefits of a healthy diet and lifestyle and has written extensively on the subject for various publications.