For a lazy cat like myself, diets will always enjoy priority over exercise. My husband, being a fitness coach, would probably disapprove, but I’d keep trying new methods either way.
The hard boiled egg diet review is a way of paying homage to my curious nature, and answering all of your e-mails at the same time. It’s also my sincere effort to cover the topic for good, and give it the extended treatment it deserves.
This review will explain every aspect of the hard boiled egg diet, introduce you to the nutritional benefits of boiled eggs, outline the entire process, and provide you with some tips on how to maximize success.
I will also describe several boiled egg diets circling the internet, and tell you the reason behind my choice, along with pros and cons of each and every one.
Let’s break some eggs, shall we?
Hard boiled egg diet review – the experiment
I’m a skinny gal now, but definitely understand the emotional rollercoaster of trying to lose weight. And some of you out there, as many of the e-mails indicate, battle with far more serious problems than aesthetics alone…
For living with obesity is a dangerous gamble. It can easily make your life miserable, and god forbid lead to diabetes, or even cancer.
Unfortunately, in real life, ominous music rarely plays before shit hits the fan. So losing those pounds now, is a better idea than doing it later.
But afraid of change, most people routinely underestimate how easy it is to lose weight. All it takes is discipline and accountability for two weeks, and you’ll be burning fat at egg-beater speed (no pun intended).
The boiled egg diet doesn’t require herculean effort. It is budget friendly, easy to follow, and unlike other popular diets, won’t make you starve.
The science behind the boiled egg diet
Burning fat, though doable with exercise, is largely determined by your caloric intake. You’ll have to consume fewer calories than your body burns overall, in order to see the needle moving.
But eating fewer calories won’t be enough. You cannot skip a meal or two and call it a day. No – your body must be fed with all the proper nutrients, so the metabolism is actually burning and not preserving fat.
And while carb intake can be heavily modified, without seeing actual side effects, the consumption of protein, fat, fiber, vitamins and minerals, shouldn’t really fluctuate greatly.
The hard boiled egg diet, therefore, is basically a low carb diet. It is very similar to the Atkins diet, in a way that it is restricting your carb intake.
Are hard boiled eggs good for you?
Before I answer the frequent question of how many calories in a hard boiled egg, let me fist tell you this. The boiled egg is a type of food with low energy density. It means that relative to its weight, it contains quite a few calories (1.6 calories per gram, or in total measurements – 78 calories per weight of 50 grams).
The origin of these boiled egg calories is also important. There is a difference when they come from protein, carb, or fat. So how much protein in a hard boiled egg?
Well, the protein which eggs contain is considered to be among the purest types of protein available. And one hard boiled egg contains 6 grams of pure protein – the essential building block of every muscle, organ, and tissue in the entire body.
But protein, though being the only thing people associate with eggs, is just the tip of the proverbial iceberg.
The boiled egg also contains 5 grams of fat, only 1.7 grams of which is saturated – essentially making it a very good source of fat.
And before many of you freak out about cholesterol, know that new research has confirmed that it’s not cholesterol in food that raises blood cholesterol, but saturated fat instead. So while eggs have 212 milligrams of cholesterol, you shouldn’t really sound the alarm (except, of course, you have a history of heart problems, in which case you must consult a doctor).
Another thing you ought to know, is the neat division between where the yolk and the white. While almost all of the protein comes from the white, the yolk contains every other nutrient. Cool, huh?
The egg also contains several important vitamins and minerals, among which vitamin B-12, vitamin D, vitamin A, and vitamin B-6, along with minerals like Iron, Calcium, and Magnesium.
One boiled egg can account for a whopping 10% from your daily recommended consumption of both vitamin D and vitamin B-12, 5% of vitamin A and vitamin B-6, and 3 and 2% of iron and calcium respectively.
So when you are answering the question of “are boiled eggs healthy” consider the benefits of boiled eggs by simply looking at their nutritional value.
Here is a visual for making things easier.
Types of hard boiled egg diet
Yes, I know eggs are healthy – I hear you saying – but how about the boiled egg diet? How about eggs for weight loss?
Well, people have been paying lip-service to several articles about hard boiled egg diet for weight loss, so it gotta be effective, right? Let’s find out.
Though I considered the idea of eating eggs in order to lose weight admittedly remote, doing the calculus, it does seem legit – at least from a concept standpoint. And because we have several boiled egg diets floating around, I had to do my research.
The egg fast diet
The first thing I’ve stumbled upon and quickly disregarded was the egg fast diet.
It is a form of a Keto diet – which is a no-carb diet – where you force the body to produce ketones in the liver, and use them for energy.
Basically, you’ll be limited to eggs, cheese, and butter. And for every egg that you’d eat, you’d have to follow up with a corresponding number of teaspoons with butter or cheese (your choice).
When it comes to weight loss, the idea has some merit, but it sounds like incredibly simplistic and dangerous approach to nutrition. No thanks!
The egg and grapefruit diet
This one is different. Whereas the name says grapefruit and egg, you are actually allowed to eat vegies, chicken, and fish too.
The grapefruit is there to help you lose weight faster, while providing some additional vitamins and minerals.
The Egg only diet
Whereas the egg fast was a form of Keto diet, and the grapefruit diet a modification to the traditional version, there is another, even more dangerous variety floating around the net. The Egg only diet.
It’s an all egg diet, allowing nothing else but eggs and water. And the occasional fainting. But hey, that’s a given! God knows what else you’d be triggering.
The traditional hard boiled egg diet
Not impressed with the choice so far? – I wasn’t either. So I went with the traditional egg diet. This review and my results are based on what you’ll see below.
But what about the timeframe? Weren’t there several different schedules?
True – you have a schedule and recipes for the 3 day egg diet, the 7 day egg diet, and the 28 day egg diet. But being impatient as much as I’m lazy, I decided to go with the 14 day egg diet, or otherwise known as the 2 week egg diet.
It is half way between the shortest and longest variety, and hence the perfect test for this review.
What follows ahead, is my exact schedule from 2 weeks ago. Feel free to follow it to the letter.
2 week hard boiled egg diet schedule
Monday – AKA D day (day 1)
- Breakfast: Two boiled eggs and half a grapefruit (squeezed)
- Lunch: Two slices whole grain bread and apple (you can include boiled quinoa instead of bread – much better)
- Dinner: Grilled chicken and green salad (literally whatever veggie you want)
Tuesday – day 2
- Breakfast: Two boiled eggs and fruit (whichever you prefer)
- Lunch: Grilled chicken and green salad
- Dinner: Two boiled eggs, orange, and green salad
Wednesday – day 3
- Breakfast: Two boiled eggs and fruit
- Lunch: Low fat cheese, combined with one tomato, and one slice of bread
- Dinner: Grilled chicken and salad
Thursday – day 4
- Breakfast: Two boiled eggs and fruit
- Lunch: Fruit (go and knock yourself out)
- Dinner: Boiled or steamed chicken
Friday – day 5
- Breakfast: Two boiled eggs
- Lunch: Two boiled eggs and steamed veggies
- Dinner: Grilled fish and green salad
Saturday – day 6
- Breakfast: Two boiled eggs
- Lunch: Fruit (enjoy – you know the drill)
- Dinner: Steamed chicken and green salad
Sunday – day 7
- Breakfast: Two boiled eggs and fruit
- Lunch: Grilled chicken, tomato, and green vegetables
- Dinner: Steamed veggies (lots of it!)
Monday – day 8
- Breakfast: Two boiled eggs
- Lunch: Grilled chicken plus green salad
- Dinner: Two boiled eggs, grapefruit, green salad
Tuesday – day 9
- Breakfast: Two boiled eggs plus half a grapefruit
- Lunch: Two boiled eggs plus steamed veggies (a lot of these!)
- Dinner: Grilled fish and green salad
Wednesday – day 10
- Breakfast: Two boiled eggs and fruit
- Lunch: Chicken (grilled or boiled) and green salad
- Dinner: Two boiled eggs, grapefruit and green salad
Thursday – day 11
- Breakfast: Two boiled eggs and fruit
- Lunch: Low fat cheese, two boiled eggs, and steamed vegetables
- Dinner: Steamed chicken and green salad
Friday – day 12
- Breakfast: Two boiled eggs and some fruit
- Lunch: Canned tuna plus green salad
- Dinner: Two boiled eggs and green salad
Saturday – day 13
- Breakfast: Two boiled eggs and fruit
- Lunch: Grilled chicken and salad
- Dinner: Fruit (enjoy yourself)
Sunday – AKA victory day (day 14)
- Breakfast: Two boiled eggs
- Lunch: Steamed veggies and steamed chicken
- Dinner: veggies
This schedule concludes the 2 week egg diet, and I’ve managed to follow it to the letter. It took a bit of dedication and willpower, but once you set your mind right, it’s easy as cracking an egg.
You’ll eat a sum total of 42 eggs, so better buy in bulk, and refrigerate them. Do not boil the eggs for the day ahead, but only before each meal or every morning, after which you refrigerate them (very important!).
I’ve also eaten quite a lot of veggies, most of which cucumber (which is a natural diuretic), cabbage, broccoli, kale, spinach, and Brussel sprouts…
As for fruit, don’t eat more than one unless otherwise specified. You can really choose at your heart’s content.
Eat the green salad without adding more than a teaspoon (yes, you are reading it right) of olive oil, and tablespoon when you have to. Otherwise, try to eat the veggies raw without adding anything at all.
The 28 day egg diet is a little bit more generous in what and how much you eat, and the 7 day egg diet is therefore more restrictive. This is probably the best, and healthiest option between the two.
My hard boiled egg diet results
While egg diet success stories never make the headlines, my experience is not unique. More and more case studies are piling up, and lots of reviews show up across the internet.
Did I manage to lose 24 pounds in 14 days?
Nope I didn’t – mainly because I don’t have so much weight to lose in the first place, and partially because the last couple of pounds are the hardest to go.
All in all, I did manage to drop 10 pounds, which having my weight in mind, is incredibly impressive.
I’m willing to wager that for people who are noticeably overweight, the bar can go as high as 20-25 pounds per 2 weeks.
Few tips on how to get better results with the boiled egg diet
Generally, there is nothing fancy to say about how to approach this diet. It says what it says, and doesn’t say what it doesn’t say. Simple, right?
I’ll just go ahead and add few hacks, in order to maximize your results.
Fiber intake!
Considering how the hard boiled egg diet doesn’t provide a lot of fiber (eggs, remember?), you must include it in your diet via other sources. And while vegetables are excellent for this purpose (artichoke, broccoli, etc.), you can speed things up by adding chia seed in your salad. Just sprinkle a teaspoon of chia, and you are good to go.
It will also provide you with a healthy dose of omega fats, and 5 grams of fiber per tablespoon. Sweet!
Avoid junk food and alcohol
Did the schedule say anything about cheeseburgers, soda drinks, or a six pack? No? Well, you know the drill. Empty the fridge for a week, and say no to junk food.
*Do that via a telephone or a messenger, for otherwise junk food can be very persuasive.
Drink a lot of water
Hydrating yourself is of utmost importance, and your results can vary greatly due to how many glasses of water you have a habit of consuming daily. The best bet is to drink between 6 and 8 glasses of water each day.
You’ll be consuming a lot of vegetables, so don’t go crazy and overboard with your water intake, and try to stick to 6-8 glasses per day, unless you otherwise feel an urge.
Oh, and do eat cucumbers. You’ll find that hard boiled eggs make a great combination with cucumbers.
Enough sleep
This may sound simplistic, and I might be coming off as pretty ignorant right now, but there is a link between weight loss and adequate hours of sleep, so you better pay the sandman. Eight hours per night unless you are dramatically different than most people and can go ahead with 7 just fine, or need 9 in order to feel properly rested.
Hard boiled egg diet review – the conclusion
I hope this review gave you enough info so you can form your perspective better when it comes to losing weight on an egg diet. I wasn’t able to find any side effects, but would definitely urge you to consult a doctor before you give it a try. Especially if you decide to go with the 28 day variety!
In essence, hard boiled eggs are healthy, contain quite a few calories, and are an excellent source of protein, fat, vitamins and minerals. Eat your fruit and veggies as specified, consume fish or chicken, and you are looking at a really affordable, balanced, efficient, and fast diet.
And while this diet doesn’t quite support exercise (because you are not eating enough carbs, remember?), you should stay lightly active, and take a walk on a daily basis.
It is not a long-term approach to losing weight, so once you finish with it make sure to return back to a balanced and healthy diet, and back on the exercise wagon.
My husband has created a beginner friendly and very efficient fitness program, so you can also check that out, and get a free 7 day trial by simply signing-up with your e-mail address. We won’t do any voodoo with it, I promise.
It’s me in the corner (R.E.M. reference, but it’s also like actually me in the picture there).
It includes a lot of different schedules for every goal and fitness level, 19 high quality videos, and a library of recipes. Oh, and there is an algorithm that tells you exactly what to do on any given day, according to your measurements, goals, and preferences.
Give it a shot – it’s free to try.
I hope you enjoyed my hard boiled egg diet review. Anything you need, I’m with you in the comments below.
Updated: Frequently Asked Questions
When I wrote this guide a while ago, I never expected such a massively positive response. The comment section below is filled with people who’ve been trying this boiled egg diet, many of whom with terrific results. I’m glad to be part of your journey guys, and I’m grateful for the opportunity to write something and touch the lives of so many people. It is a humbling experience and great responsibility as well.
Many of you have shared interesting and inspiring stories as well, so we wanted to give something back – a selected few will receive an e-mail with login information for our workout program Fitness Updated (as a gift for being so generous to share part of their journey!)
Also, we’ve been getting tons of e-mails with questions regarding the hard boiled egg diet, and many of the comments below continually repeat themselves. For this purpose, I decided to write a comprehensive Frequently Asked Question section, and answer all of them in a single batch. I believe it will improve the readability of this page, and help you guys on your jorney.
P.S. I’m working on two other articles regarding the hard boiled egg diet, and they will cover the modified version (for those who exercise, and those who want to keep this going for more than two weeks), as well as the short 7 day hard boiled egg diet. Stay tuned!
That being said, let’s start with the frequently asked questions!
1. Why should I boil the eggs on the same day when I consume them? Why not the night before?
I emphasized this in the article and never left an explanation. It is really confusing, but the rationale goes like this – eggs turning bad, which happens when they are left out of the refrigerator or close to a heat source, can be a major health hazard. So if you enter the habit of preparing them in batch, one day or another, you’ll eat a bad yolk, and with it all sorts of trouble. If you are careful enough, sure, go ahead and prepare in batch, but that’s playing with fire in my book.
2. Boiling the eggs – is it a must? Can you, say, scramble them instead?
If you are preparing them without oil, all options are open. However, do note that hard boiled eggs retain more vitamin B-12, and scrambled eggs retain more calcium and vitamin A. The quantities are hardly noticeable, but still.
3. How much chicken should you consume?
In order to maintain weight, one should consume a gram of protein for every pound of body weight (total for the day). One part of it will come from the boiled eggs, but the other from the chicken. So, since one boiled egg contains 6 grams of protein (the purest form of protein you can find in food), you go ahead and do the math.
However, this is about maintaining your weight. For people who want to build muscle (with exercise), the number goes up to almost 2 grams of protein per body weight. For those who want to lose weight, we are talking about something between 0.6-0.8. And considering that you’ll consuming very pure protein from the eggs, there is a bit of room for adjustment towards the lower end.
4. How about fish?
The same can be said about fish. And even turkey for that matter.
5. Ok, but which part of the chicken is the best for this hard boiled egg diet?
Chicken breasts, due to their protein/fat ratio, are the best option.
6. How to prepare the chicken?
Grilling works best, but you can boil in a pan, or put it into the oven.
7. What about spices and herbs?
Sure, sprinkle till your heart is content.
8. Can I switch days from the calendar?
Only if you have to, because the schedule is fine tuned in order to take your body through several different stages.
9. How soon am I going to start seeing results?
All people are different, and all of us are leading vastly different lifestyles. On top of that, you can be more or less physically active, have more or less weight to lose… All these factors come into play when determining how fast you’ll see results. In my experience talking with people, I’d say around days 4-6. At first, progress comes slowly, and then it piles up.
10. What can I drink?
The guide says it all, so there is no need to reinvent the wheel – water is the only option if you ask me, but you can also have black coffee or tea.
11. How about the slices of bread? Can I add something on top?
Tomato sauce would be fine, along with some spices and herbs.
12. Is there a substitute for the bread?
Sure – go with quinoa, buckwheat, or millet grain. Do your math and swap the numbers in order to decide how much to eat.
13. How about the cheese?
Low fat cheese is the only option. As for quantity, go between 30-60 grams according to your own weight and rate of progress (note – one egg is around 50 grams).
14. How about avocados?
The plan says what it says, and doesn’t say what it doesn’t say. However, if you are so stubborn and want your avocado nonetheless, then eat one slice (a quarter) on days when you feel hungry (note – no more than 5 times per week).
15. What can I eat between meals?
Green leafy vegetables! How much? Well, don’t go overboard with it. They contain a lot of water, and if you are not careful, you can retain much of it (this is not a problem, but might reflect differently on your scale measurements and therefore freak you out)
If you need something else, try a carrot every once in a while.
16. Ok, and how about exercise?
I will repeat myself here and say this – the only reason why I’m so drawn into diets like the hard boiled egg variety, is because I’m a lazy cat myself. And considering the restrictions and limitations that come with this diet, exercise might cause more harm than good.
During these two seeks, I would definitely advise against it, but you can go at your own risk. Better yet, consult a medical professional. The hard boiled egg diet is a radical lifestyle change, so you don’t want to add something else on your back at the same time.
If you decide to work out, you’ll have to modify the core of the diet, and that’s a topic for another discussion.
17. Which veggies to eat and which ones to avoid?
You should avoid starchy vegetables, and focus more on leafy greens. Simply put, make sure to avoid these (not religiously, though):
Beets, carrots (I know I mentioned these one as a snack choice, so don’t worry – have one every couple of days if you feel like it), green peas, corn, sweet potatoes, white potatoes, yams, parsnips, taro, winter squash…
18. What’s the deal with grapefruit? Can I eat something else? And how about the part when it says fruits instead of specifying which one?
Here is the thing with grapefruit. It contains an organic compound called nootkatone, which activates an enzyme called AMP-activated protein kinase. When activated, AMPK encourages glucose uptake and other energy producing processes.
You can eat other citrus fruits, like oranges, but I’d go with the grapefruit.
As for the specific instances where it says only fruit, you can eat whatever you like, although I’d stick with a single apple, or perhaps two plums, or something that is not filled with so much sugar.
Disclaimer: I’m not a medical professional, nor a certified nutritionist. We don’t have one on board either! This means that you should not follow our advice without consulting a doctor, nutritionist, or medical professional first! If you use any of the information on this page, it is at your own risk.