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Egg Diet Plan For Weight Loss

Egg Diet Plan for weight loss

The egg diet is a low-carbohydrate, low-calorie, but protein-heavy diet. It’s designed to help aid in weight loss without sacrificing the protein needed to build muscles. Like its name suggests, it emphasizes the consumption of eggs as a main source of protein.

The egg diet has multiple versions, but in each you can only drink water or zero-calorie beverages. Foods high in carbohydrates and natural sugars, like most fruits and all breads, pastas, and rice are eliminated from the diet, which typically lasts 15 days. You only eat breakfast, lunch, and dinner. There are no snacks, aside from water or other zero-calorie drinks.


One of our recent discoveries was The Boiled Egg Diet. The boiled egg diet has several versions, and one of them looks like a recipe for self-destruction – where you’re supposed to have boiled eggs for all your meals! Eating close to 6 eggs in a day! Sounds like a meal plan for a person prepping for some serious athletic competition. It is a well known fact that eggs are a good source of


protein and fat. Going overboard with them and depriving your body of the essential food groups will surely result into weight-loss but deprivation of other essential nutrients as well.

Eggs are among the healthiest foods you can eat.

They are rich in high-quality protein, healthy fats and many essential vitamins and minerals.

Eggs also have a few unique properties that make them egg-ceptionally weight-loss-friendly.

This article explains why whole eggs are a killer weight loss food.

Boiled egg diet plan claim to lose weight up to 25 pounts in just two weeks. The main ingredients in this diet are eggs. The eggs are healthy food which contain lots of nutrients, high-protein, good fats, minerals and vitamins. Moreover, eggs provide the necessary vitamins and nutrients for your body.


Egg Diet Meal Plan 

While there are several different versions of the egg diet, they all work primarily the same. You’ll start each day with eggs, and you’ll continue to eat small portions of lean protein through the day.

Lean protein includes:

  • eggs
  • chicken
  • turkey
  • fish

Fruits and vegetables you can eat include:

  • grapefruit
  • broccoli
  • asparagus
  • zucchini
  • mushrooms
  • spinach

In the traditional version of the egg diet, you’ll eat eggs or another source of lean protein like chicken or fish at every meal. Low-carb veggies or grapefruit are included in breakfast and dinner. A sample meal plan would include:

  • Breakfast: 2 boiled eggs and 1 grapefruit, or a 2-egg omelet with spinach and mushrooms
  • Lunch: 1/2 roast chicken breast and broccoli
  • Dinner: 1 serving of fish and a green salad

Another version of the egg diet is the egg and grapefruit diet, where you’ll eat one-half of a grapefruit with each meal (instead of it being optional twice a day). A meal plan from this version of the diet would include:

  • Breakfast: 2 boiled eggs and 1/2 grapefruit
  • Lunch: 1/2 roast chicken breast, broccoli, and 1/2 grapefruit
  • Dinner: 1 serving of fish and 1/2 grapefruit


Plan Side Effects Of  The Egg Diet:

The most common unwanted side effect of the egg diet is the lack of energy many people will feel from the depletion of carbs. This makes it difficult to exercise.

Suddenly shifting to a high-protein, low-carb diet can also be difficult for the digestive system to adjust to. You may experience nausea, constipation, flatulence, and bad breath as a result.

Eggs are also very high in cholesterol with 187 grams, or 64 percent of the daily recommended value. However, research has shown that it’s not the cholesterol in foods to worry about for heart health, but rather saturated and trans fats.

Because eggs have no fiber, you’ll need to be careful to include other foods that do have ample amounts. This way, you won’t temporarily impair bowel function or starve your healthy gut bacteria.

Because this type of diet is not sustainable, many people revert back to old eating habits as soon as it’s over. They’ll likely gain the weight back, if not even more. This can lead to yo-yo dieting, which isn’t healthy.

Eggs Are Low in Calories:

The simplest way to lose weight is to reduce your daily calories.

One large egg contains only about 88 calories, yet is very high in nutrients. Egg yolks are especially nutritious.

An egg meal commonly consists of about 2–4 eggs. Three large boiled eggs contain less than 241 calories.

Egg Diet Plan 

Eggs and weight loss:

Eggs are a storehouse of nutrients. Eggs are a source of high quality protein. Proteins repair muscles, manage blood sugar levels, provide immunity and strength. Eggs have been tied to initiate weight loss. However, the yolk has been notoriously linked with increasing cholesterol levels and triggering weight gain. Because of this very reason, people on high intensity fitness regime consume eggs sans yolk. Experts all over the world picked up the concept of The Boiled Egg Diet and modified it to make weight-loss plans that not only ensure healthy weight loss but regular supply of essential micronutrients as well.


Eggs, when consumed for breakfast, have been known to induce satiety in people keeping them feel full for long. Eggs are loaded with protein, if you are burning calories, there is nothing like eggs to replace the loss of fat with some lean muscle. These are thermogenic and help boost metabolism and burn calories.

Here are top list health benefits of eggs:

Eggs are one of the most nutritious foods in the world. A whole egg contains all the nutrients required to turn a single cell into ab a baby chicken.

A single large boiled egg contains:

Vitamin A: 6% 

Folate: 5 %

Vitamin B5: 7%

Vitamin B12: 9%

Vitamin B2: 15%

Phosphorus: 9%

Selenium: 22% 

Egg are also contain rich amount of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc.

The bottom line is, egg are pretty much the perfect food which they contain a little bit of almost every nutrient we need. Moreover, omega-3 enriched and or pastured eggs are even healthier.


Eggs Raise  HDL (the good) cholesterol

people with higher levels of HDL usually have a lower risk of heart disease, stroke and various health problems according to studies. thus, eating eggs is a great way to increase HDL.

Egg Diet Plan 

Eggs contain choline 

Choline is a nutrient that most people don’t even know it exists. choline is used to build cell membranes and has a role in producing signalling molecules in the brain, along with various other functions. whole egg are an excellent source of choline. A single egg contains more than 100 mg of this very important nutrient.

Ability to turn LDL cholesterol pattern to reduced risk of heart disease 

Egg consumption appears to change the pattern of LDL particles from small, dense LDL to large LDL, which is linked to a reduced of heart disease risk.

High quality protein in eggs

proteins are the main building blocks of the human body they’re used to make all sorts of tissues and molecules that serve both structural and functional purposes. egg are fairly high in quality animal protein and contain all the essential amino acids that humans need.

Egg Diet Plan 


Best Dietary Practices For Weight Loss 

As you can see, the boiled egg for diet can be a good weight loss tool when tailored to your needs and a well-balanced meal plan. It’s dangerous and unnecessary to adhere to extreme versions of the boiled egg diet that only allow boiled eggs and water.

If you have any questions about your specific dietary needs, you can always consult a registered dietician for a comprehensive and individualized meal plan guide that employs that best of the egg diet with other suitable and sustained dietary practices. Here’s an example meal plan that models after the egg diet:

Breakfast :

Eat two diet eggs however you like them. One piece of fresh fruit – banana, apple, pear. One slice of whole-grain toast with one teaspoon of butter. Eight ounces of water.

Lunch :

Four-ounce serving of lean protein – turkey breast, tuna, or chicken breast. One cup of steamed veggies – broccoli, asparagus, carrots. Six ounces of plain Greek yogurt. Half a cup of wild or brown rice. Eight ounces of water.

Dinner :

One whole-grain tortilla filled with two ounces of cooked lean ground turkey, two ounces of black beans, and as many steamed onions and peppers as you’d like. One fresh fruit cup – melon, grapes, and blueberries. Eight ounces of drink of choice that’s less than 200 calories.

Snack :

Remember that snacks aren’t a must. Only schedule them if and when you’re actually hungry. Limit snacks to once per day, and choose nutrient-rich options like raw veggies, string cheese, nuts, fruit, and low-fat milk and milk products.

 The Egg Diet Plan  

Your diet broken up week by week:

The First Week   


  • Breakfast should start with two boiled eggs. Then eat one whole citrus fruit of your choosing.
  • Lunch should consist of two sweet potatoes and two apples of your choosing.
  • Dinner should be one large plate of salad, tossed with chicken or a chicken piece on the side.


  • Breakfast should start with two boiled eggs, but you can change the citrus fruit.
  • Lunch should have green vegetables, the darker the better, and a chicken salad.
  • Dinner should be a vegetable salad. It should be paired with one orange and two boiled eggs.


  • Breakfast should start with two boiled eggs, and your favorite citrus fruit.
  • Lunch should consist of your favorite low-fat cheese and should be paired with one tomato and one piece of sweet potato.
  • Dinner should be a simple salad with a piece of chicken.


  • Breakfast should start with two boiled eggs, and your favorite citrus fruit.
  • Lunch should be one whole fruit of your choosing.
  • Dinner is just a salad with steamed chicken.


  • Breakfast should start with two boiled eggs, and your favorite citrus fruit.
  • Lunch should be steamed vegetables and two boiled eggs.
  • Dinner is a salad and grilled fish.


  • Breakfast should start with two boiled eggs, and your favorite citrus fruit.
  • Lunch should be one whole fruit of your choosing, again.
  • Dinner will be a piece of chicken with steam vegetables.


  • Breakfast should start with two boiled eggs, and your favorite citrus fruit.
  • Lunch should be a salad and steamed vegetables and add a ‘healthy’ size piece of chicken, too.
  • Dinner should be a healthy serving of steamed vegetables.

Second Week


  • Breakfast should start with two boiled eggs, and your favorite citrus fruit.
  • Lunch should consist of a salad and a little chicken.
  • Dinner you can have an orange, one salad, and two boiled eggs.


  • Breakfast should start with two boiled eggs, and your favorite citrus fruit.
  • Lunch will be two boiled eggs and steamed vegetables.
  • Dinner you can eat one salad and a grilled fish.


  • Breakfast should start with two boiled eggs, and your favorite citrus fruit.
  • Lunch will consist of a salad and a piece of chicken.
  • Dinner will be an orange, vegetable salad, and two boiled eggs at the end of the day.


  • Breakfast should start with two boiled eggs, and your favorite citrus fruit.
  • Lunch you can eat steamed vegetables paired with low-fat cheese and two boiled eggs.
  • Dinner will be a little salad with one piece of chicken.


  • Breakfast should start with two boiled eggs, and your favorite citrus fruit.
  • Lunch should be a salad with salmon or your favorite grilled fish.
  • Dinner you can have two boiled eggs and a salad.


  • Breakfast should start with two boiled eggs, and your favorite citrus fruit.
  • Lunch should be a salad and a little chicken.
  • Dinner is your favorite fruit of your choice.


  • Breakfast – Time to eat that boiled egg breakfast you know so well!
  • Lunch you can have steamed vegetables and chicken.
  • Dinner will be what you had for lunch.


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