14-Day Boiled Egg Diet - Food List + PDF

The boiled-egg diet leaves little room for creativity. It is quite strict as it involves only three meals a day with no snacks for 14 days. There are some variations of the diet, but they all include some kind of lean protein (preferably hard-boiled eggs) incorporated into every meal, together with non-starchy vegetables.

Length

14 days

Shopping list

16

Store categories

5

Type

Weight loss diets

How the boiled-egg diet works

Eggs are a complete protein. It means that they contain all the essential amino acids in appropriate amounts. They also hold nutrients such as vitamin D and choline, which is good for our memory and mood.

However, you have to remember that eggs are low in fiber, so you may experience constipation and gut problems. They also contain saturated fats and trace amounts of trans fats, which in turn may increase the blood cholesterol level.

What can you eat on the boiled-egg diet

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  Fruit

  As the diet is low in fiber, it is recommended to eat whole fruits (e.g. apples), which contain fiber and flavonoids in the skin, vitamins and minerals in the flesh, and even more fiber in the pulp. It is also suggested to eat citruses like grapefruit, as they are low-carb options.

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  Protein

  High-protein foods, such as eggs, speed up metabolism and are therefore effective calorie burners. They contain very important nutrients, like, of course, protein, but also vitamins and minerals. Proteins consist of amino acids, which the body uses to build and repair tissues and to produce hormones. Proteins are also a great energy source: they make you feel satisfied and invigorated. Although eggs are the mainstay of this diet, consider replacing them with some other lean proteins like chicken, fish, or turkey from time to time.

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  Drinks

  You are allowed to drink only calorie-free drinks. Nowadays not only water contains zero calories, as there is a wide range of zero-calorie drinks. Among them, there are a lot of energy drinks, aloe vera beverages or even popular sparkling drinks. Nevertheless, prioritize water as your main beverage to stay hydrated and healthy.

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  Vegetables

  Vegetables, such as spinach or zucchini, are low-carb, which is very important in this diet. They also reduce your appetite because they are packed with fiber that keeps you satisfied after a meal for longer. Low-carbohydrate vegetables are also rich in other nutrients (e.g. iron, calcium and vitamins), so they prevent the development of many diseases.

Downsides to know about

• You should remember that relying on one kind of food in order to lose weight isn’t the best option. The key is to have a variety of protein sources and to consume a range of nutrients. A monotonous diet may lead to malnutrition and deficiencies.
• A diet with boiled eggs leads to great weight loss in a short period of time. It can result in a drop in metabolism, nutritional deficiencies, and muscle loss. Additionally, it is very likely that once you finish the diet, your weight may return to its pre-diet state.