14-Day Boiled Egg Diet: Will It Yield Any Long-Term Results?

Many people are currently looking for an effective way to lose weight in a short period of time. In an age where nutrition and diets have become popular as a source of weight loss, there are dozens of dietary plans that can help them. However, any adjustments to your nutrition are quite a serious step and it is essential that you plan your diet carefully. 

When you start a new eating regimen, you should be aware of its possible risks and benefits. With a plethora of different diets and lifestyles to explore, it’s important that you approach them mindfully and consider their potential impact on your health. The 14-day boiled egg challenge for weight loss is one such trend that has taken the digital world by storm and we’re here to break it down for you. So, let’s get started! 

First, what is the boiled egg diet?

The boiled egg diet is a dietary pattern that includes high amounts of eggs, lean protein, non-starchy vegetables, and low-carb fruits. So no, you won’t only be eating eggs on this diet. This diet is supposed to be low-calorie and low-carb. It claims to be able to deliver a potential weight loss of up to 25 pounds in 14 days. It may help rev up your metabolic rate and accelerate the fat-burning process. Another advantage is that it is easy to follow – all the dishes and meals are simple. You’ll eat only three major meals – breakfast, lunch, and dinner – and there should be no snacks during the day.

Why should you consider adding boiled eggs to your diet?

• High-quality protein intake: Eggs are a phenomenal source of protein and contain all the essential amino acids. Protein helps with muscle repair, immune function, and overall cellular health. 
• Vitamin and mineral-rich: Boiled eggs contain vitamins A, B2, B12, and D, in addition to calcium and zinc. These nutrients support a variety of bodily functions, from improving vision to maintaining healthy skin and bones. 
• Weight management: The protein in eggs helps you feel full and satiated, potentially helping you manage your weight by reducing your calorie intake. 
• Eye health: Eggs are full of lutein and zeaxanthin, which are antioxidants that support eye health. Including these compounds in your diet can help prevent age-related macular degeneration and cataracts. 
• Brain health: Choline, which is found in eggs, is a nutrient that supports brain health. It plays a role in neurotransmitter synthesis and can contribute to cognitive function and memory. 
• Heart health: While there is ongoing research relating to concerns about cholesterol, moderate egg consumption can be heart-healthy. Furthermore, egg consumption appears to change the pattern of LDL cholesterol (often known as “bad” cholesterol) particles from small and dense to large, which has been linked to a reduced risk of heart disease. However, further research is required.
• Convenience and versatility: Boiled eggs are easy to make and can be easily prepped in advance. They are versatile enough to be used for full meals or portable snacks. In the 14-day boiled egg diet menu, you can explore dishes from salads to stir fries and more. 

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14-day egg diet food list

To simplify your dieting, you can use this list of foods to consume and create your own healthy meals, as well as the 14-day boiled egg diet recipes:

Foods to buy: 

• Eggs (hard-boiled, yolks and whites)
• Lean protein (lean cuts of meat, skinless poultry, and fish)
• Non-starchy vegetables (bell peppers, broccoli, tomatoes, asparagus, celery, carrots, onions, leafy greens, and zucchini)
• Low-carb fruits (berries, grapefruit, watermelon, lemons, and limes)
• Your favorite herbs and spices
• Small amounts of healthy fats (olive oil, coconut oil, and butter) 
• Healthy drinks (unsweetened tea and coffee, water, and sparkling water)

Foods to avoid:

• Grains (quinoa, barley, pasta, bread, and couscous)
• Dairy products (high-fat milk, cheese, and cream)
• Starchy vegetables (legumes, corn, potatoes, and sweet potatoes)
• High-carb fruits (dried fruits, pineapples, bananas, and mangoes)
• Processed foods (fast food, bacon, chips, and sweets)
• Sweetened drinks (sweet tea, sweet coffee, juices, soda, and sports drinks)

14-day boiled egg diet: sample meal plan

You already know what foods you can have from the 14-day egg diet food list and you can create your own meal plan using them. However, if you’re new to the world of dieting, it may be difficult to decide what to include in your daily menu. Below is a sample 14-day hard-boiled egg diet menu.

Week 1

• Day 1

Eat your favorite citrus fruit and two hard-boiled eggs for breakfast. Choose a steamed chicken filet or a low-calorie salad and a cup of Greek yogurt for lunch. Eat a bowl of vegetable salad, ½ a citrus fruit, and two boiled eggs for dinner.

• Day 2

Eat your favorite citrus fruit and two hard-boiled eggs for breakfast. Enjoy a grapefruit and roasted fish for lunch. Vegetable salad, an orange, and a hard-boiled egg will be your dinner.

• Day 3

Eat your favorite citrus fruit and two hard-boiled eggs for breakfast. You can choose different citrus fruits to make your menu more diverse. Eat a salad with two boiled eggs for lunch. Eat a vegetable salad and baked chicken for dinner.

• Day 4

Start your day with your favorite citrus fruit or even have ½ glass of fresh citrus fruit juice and two hard-boiled eggs. Mix it up with the salad for lunch, perhaps a tuna or salmon salad, and eat two hard-boiled eggs for dinner. If you still feel hungry, you can add steamed chicken to this meal too.

Read more: 4 Vegan Breakfast Recipes That Prove You Don’t Need Eggs to Start Your Day

• Day 5

Eat two hard-boiled eggs and a citrus fruit for breakfast. Eat grilled fish and vegetable salad for lunch. Steamed vegetables and two hard-boiled eggs will be the perfect dinner to end the day.

• Day 6 

Start your day with your favorite citrus fruit and two hard-boiled eggs. Eat a low-carb fruit such as avocado for lunch together with a side of veg, and enjoy two boiled eggs with vegetable salad for dinner.

• Day 7

Two hard-boiled eggs and ½ grapefruit will be your breakfast. Eat chicken and steamed vegetables for lunch, and grilled beef and an orange for dinner.

Week 2

• Day 1

Eat two hard-boiled eggs for breakfast, and some chicken with vegetable salad for lunch. Eat two boiled eggs, an orange, and a vegetable salad for dinner.

• Day 2

Start your day with a low-carb fruit and two hard-boiled eggs. Grilled chicken and vegetable salad will be your lunch. Eat some grilled fish with a vegetable salad for dinner.

• Day 3

Include two boiled eggs and a low-carb fruit in your breakfast. Salad and grilled or boiled chicken will be your lunch. Eat a vegetable salad, one boiled egg, and an orange for dinner.

• Day 4

Start this day with a fruit and two hard-boiled eggs. Your second meal will consist of steamed vegetables, your favorite cheese (opt for low-fat), and a boiled egg. Vegetable salad and some steamed chicken make a nice option for dinner.  

• Day 5

Eat two boiled eggs and citrus fruit for breakfast, tuna salad for lunch, and grilled chicken with a vegetable salad for dinner. 

• Day 6

Eat two eggs for breakfast, grilled chicken and vegetable salad for lunch, and enjoy some fresh low-carb fruits for dinner.

• Day 7

Start this day with two hard-boiled eggs. Eat steamed vegetables and grilled chicken for lunch. Tuna salad will be your dinner.

Remember to stay properly hydrated during these two weeks. Make sure you break your diet carefully and return to your regular meal plan gradually.  

Benefits of the 14-day boiled egg diet

You already know that this diet includes numerous healthy foods, such as fresh fruits, vegetables, eggs, and lean protein. They all are packed with healthy nutrients – antioxidants, vitamins, and minerals – that support the proper functioning of your body (7, 14). 

The 14-day boiled egg diet plan also excludes high-calorie, high-carb, sweetened, and processed foods from your menu, in addition to unhealthy beverages. Such types of foods may be linked to higher risks of cancer, heart disease, and obesity. Unhealthy sweetened beverages can contribute to higher blood pressure, insulin resistance, and inflammation (2, 11, 12, 15, 16).  

Supporters of this nutrition plan also claim that it offers some other health benefits – stronger hair, nails, and bones, healthy vision, and improved blood sugar control. 

Eggs can offer a number of health benefits too. For example, they can help strengthen your muscles, support your brain health and immune system, and lower your risk of heart disease. They can also provide you with high levels of energy and improve your skin health (5). 

Dietary fiber, which is found in fruits and veggies, also has a number of benefits. It helps maintain bowel health, normalizes bowel movements, helps control blood sugar levels, and helps you achieve a healthy weight (3).

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Does the 14-day boiled egg diet work?

It was mentioned above that this eating pattern is classified as a low-calorie diet. It also doesn’t include starchy and unhealthy foods. Therefore, you could definitely lose some weight. However, it’s important to keep in mind that you will most likely only see short-term weight loss results. When you return to your regular diet, you may regain the pounds you’ve lost. 

Is the 14-day boiled egg diet safe?

Despite the fact that this diet includes healthy and nutrient-dense foods, it is still quite restrictive. The food variety is quite poor too. Therefore, it may be difficult to follow for some dieters over a long period of time. 

Another drawback is that such a low variety of foods may lead to nutrient deficiencies if you follow the diet for longer than is recommended. For example, you know that the boiled egg diet doesn’t permit the consumption of whole grains, which are packed with vitamins, minerals, and most importantly, dietary fiber. Starchy carbohydrates, such as potatoes (a rich source of magnesium, potassium, and vitamins) are also forbidden (6, 17).

You also know that this diet is low in calories. The calorie intake may even be too low for some people. Underfueling your body for a long period can lead to several health issues, including decreased bone density and low energy levels. Side effects such as menstrual disturbances for women and weakened immune systems are also possible (1, 4, 10). 

Undereating can slow down your metabolism (20). A calorie deficit can potentially trigger weight loss, but when you lower your calorie intake, your body senses that food is scarce and reduces the rate at which it burns calories. (21)

Considering all the drawbacks, it is recommended that you do not follow this diet for any longer than two weeks and that you should only do so after consulting your doctor or dietitian. It is also necessary to drink large amounts of water to support your body and suppress hunger.

What can you do to lose weight?

Remember that your body has specific nutritional needs and you must provide it with all the nutrients it requires to stay healthy. If you aim to achieve long-term results, you will need to make some lifestyle adjustments. You should do physical exercises on a daily basis and maintain a well-balanced meal plan. These methods will help you lose weight and support your overall health. 

Of course, all people are different and have different sizes, weights, ages, activity levels, and fitness levels. These factors influence the amount of calories you should consume and burn, and the levels of physical load you should have. On average, it is recommended to take at least 150 minutes of moderate aerobic exercises or 75 minutes of high-intensity aerobic exercises each week. You can increase this amount to get better results. Don’t forget about strength training for major muscle groups – at least twice a week. You should also remember recovery days, which are essential for your muscles (9). 

Regarding your diet, you should make sure that it includes fruits, vegetables, and healthy sources of protein (lean cuts of meat, fish, beans, legumes, soy, nuts, and seeds). Don’t forget about calcium-rich foods, such as fat-free and low-fat milk, fat-free and Greek yogurts, and cheese (8, 13). 

It’s important to remember that everything is quite individual, so it is highly encouraged to consult a registered dietitian before you start a diet. A health professional will help you figure out your daily energy requirements, what calorie deficit you should create, and what level of physical activity you should undertake.

Read more: Japanese Eggplant Recipes: A Taste of Japan at Home

FAQs

• What is the 14-day boiled egg diet?

The boiled egg diet is a dietary pattern that incorporates high amounts of eggs, lean protein, non-starchy vegetables, and low-carb fruits. It is designed to be low in calories and carbohydrates, with the aim of potential weight loss within 14 days.

• Why should you consider adding boiled eggs to your diet?

Boiled eggs offer high-quality protein, essential vitamins (A, B2, B12, and D), and minerals (calcium and zinc). They contribute to weight management, support eye health and brain health, and are convenient and versatile for various meals

• What foods are allowed on the 14-day boiled egg diet?

Foods you are allowed include eggs, lean protein, non-starchy vegetables, low-carb fruits, herbs, spices, healthy fats, and drinks such as unsweetened tea and coffee

• What foods are restricted in the 14-day boiled egg diet?

Restricted foods include grains, dairy products, starchy vegetables, high-carb fruits, processed foods, and sweetened drinks.

• Can I create my own meal plan on the 14-day boiled egg diet?

Yes, your diet can be customized according to your health requirements. This article provides two 14-day boiled egg diet meal plan samples for guidance. The goal should be to incorporate a variety of nutrient-dense foods into your diet.

• What are the benefits of the 14-day boiled egg diet?

The diet is full of nutrient-dense foods that support overall health, claim to aid weight loss, and eliminate high-calorie and processed foods. Supporters have also reported potential benefits such as stronger hair, nails, and bones, healthy vision, and improved blood sugar.

• Is the 14-day boiled egg diet safe?

While the diet is considered restrictive and may lack dietary variety, it’s best to follow it for the 14-day period and slowly transition back to your normal routine. You should consult a doctor or dietitian before starting this diet.

• How much weight can you lose on the 14-day egg diet?

The 14-day boiled egg diet claims to be able to deliver potential weight loss of up to 25 pounds in the specified timeframe. However, the amount of weight a person can lose varies based on factors such as starting weight, metabolism, activity level, and overall health.

• How can you lose weight fast on a 2-week egg diet?

• Stay hydrated
• Eat balanced meals 
• Exercise regularly 
• Control your portions 
• Cut down on processed foods
• Sleep for 7-9 hours each night 
• Manage your stress

• Can I eat 21 eggs in a week?

Consuming 21 eggs a week is within the recommended limits for most people, provided you have no specific health conditions that restrict egg consumption. However, Harvard Health has reported that the average healthy person can consume up to seven eggs per week when not on a diet (22).

The Bottom Line

In conclusion, the 14-day boiled egg diet can help trim off unwanted pounds, it is easy to follow, and it includes simple and healthy foods. However, it is overly restrictive, and you could gain weight once you return to your regular eating habits. This is why it is necessary to consult your doctor or dietitian before you switch to this nutrition plan.