Boiled eggs help you lose weight and keep you in shape. It may sound weird at first, but the fact is that it actually helped thousands of people to lose weight within two weeks. Science obesity is one of the biggest health issues these days; many people are looking for an instant healthy solution to lose weight.
The boiled egg diet is considered one of the fastest ways to lose a significant amount of weight within two weeks. This high-protein diet has proven itself well in aiding weight loss by promoting satiety and boosting metabolism. However, if you’re looking for additional support and tools to enhance your weight loss journey, consider using Lasta fasting app.
Not only does it provide a comprehensive meal plan tailored to the boiled egg diet, but it also offers a range of features to maximize your results. With its built-in intermittent fasting tracker, you can easily incorporate this effective strategy into your routine, further accelerating your weight loss goals. Whether you’re seeking convenience or personalized guidance, this type of apps can be a valuable companion on your quest for a healthier, fitter you.
If you have come here searching for How to lose 20 pounds in 2 weeks? I’ve shared some of the most effective boiled egg diets you can follow. Since these diets work differently for different people, I’ve shared two diet plans so that you can follow the one that goes best with your health and needs. So let’s begin.
The Boiled Egg Diet: How It Works, What to Eat, Risks, and More
Before we start with the diet plans, you must know these facts related to the boiled egg diets.
Why Boiled Egg Diets?
Without knowing the significance and nutritional value of any diet, you cannot trust whether it’s a good option for you or not. What makes eggs ideal for losing weight is the rich-protein content found in them. A high-protein diet helps you deal with the situation when you are trying to eat less to lose weight. You can easily follow a low-carb diet plan by adding eggs to your diet.
A large boiled egg diet contains around 6 grams of proteins, including 3.6 grams of egg white and 2.5 grams of egg yolk. Therefore they offer an increased feeling of fullness and reduce the food craving for the next 24-36 hours, which automatically helps you lose weight.
Additionally, boiled egg diets are lightweight and let you incorporate other diets like fruits and vegetables into your diet plan. In addition to proteins, eggs are a rich source of vitamins, copper, zinc, iron, and selenium and help you boost your immunity.
Do Eggs Contain Any Unhealthy Components?
Knowing the unhealthy components of eggs is critical since we are concerned about losing weight in a healthy way. Eggs contain significant saturated fats and trace amounts of trans fats. It means they are definitely going to increase the blood cholesterol level. Since obesity and cholesterol are closely related, you need to be careful before going for a boiled egg diet.
The best part is that cholesterol/fat contained in the egg is only found in the egg yolk. You can easily separate out the yolk and egg white of a boiled egg, making the egg safe for you. Additionally, you can decrease the number of eggs per week in order to keep your blood cholesterol at an acceptable level.
Boiled Egg Diet Plan-1
A two-week boiled egg is ideal for losing weight since it takes at least one week to get used to eating habits. Once your body gets used to a diet, it responds to the diet intake, and you can lose as much as 20 pounds within a deadline of two weeks.
The first diet plan I’m going to share is for people having normal health. You can follow this diet if you don’t have any issues related to heart, diabetes, or higher cholesterol level. In the first week of the diet plan, you need to eat 20-24 boiled eggs. So, here is the 1st plan you have to follow
1st Week
Monday
- Breakfast: Two boiled eggs and 1/2 Citrus Fruits, preferably Orange or grapefruit
- Lunch: Low-Calorie Salad preferably Veg-only Salad and Steamed Chicken
- Dinner: ½ Citrus Fruit, two boiled Eggs, and Salad
Tuesday
- Breakfast: Two boiled eggs, 1/2 Citrus Fruit
- Lunch: Green Salad followed by Steamed Chicken or Steamed Vegetables
- Dinner: Baked Chicken With Vegetable-only Salad
Wednesday
- Breakfast: Two boiled eggs with one citrus fruits/1/2 glass Citrus Fruit Juice
- Lunch: Salad with two boiled eggs
- Dinner: Salad with a small piece of Baked Chicken Breast
Thursday
- Breakfast: Two boiled eggs with Fresh Citrus Fruit Juice-½ glass
- Lunch: Salad Only-Tuna salad is the best option
- Dinner: Two boiled eggs with Salad/ if you still feel hungry, add steamed Chicken to your diet as well
Friday
- Breakfast: Two boiled eggs with ½ citrus fruit
- Lunch: Fruit Salad
- Dinner: Two boiled eggs with steamed vegetables or Veg-only Salad
Saturday
On the sixth day and onwards, it is advised to add some carbs to your diet.
- Breakfast: Two boiled eggs with half citrus fruit
- Lunch: Salmon Avocado Salad With ½ slice of whole wheat bread
- Dinner: Two boiled eggs with a vegetable salad
Sunday
- Breakfast: Two boiled eggs with 1.2 citrus fruit or fresh Citrus fruit juice
- Lunch: One slice of wholemeal bread with steamed vegetables
- Dinner: Two boiled eggs with 1/2 orange or grapefruit
2nd Week
Monday
- Breakfast: Two boiled eggs with 1/2 Citrus Fruit or Fresh Lime Juice(½ glass)
- Lunch: Steamed Chicken/Fish with Vegetable salad
- Dinner: Two boiled eggs with Salad
Tuesday
- Breakfast: Two boiled eggs with ½ Citrus Fruit
- Lunch: Steamed Vegetables with ½ slice of whole-wheat beard
- Dinner: Grilled or Steamed Chicken With Vegetable Salad
Wednesday
- Breakfast: Two boiled eggs with ½ citrus Fruit
- Lunch: Two boiled eggs with Tuna salad or any salad with low-fat cheese
- Dinner: Baked Chicken/Fish with a vegetable salad
Thursday
- Breakfast: Two boiled eggs with one citrus fruit or fresh Lime juice(½ glass)
- Lunch: Low-fat Cheese Salad or Tuna Salad
- Dinner: Steamed Chicken or Steamed Vegetables with Veg-only Salad
Friday
- Breakfast: Two boiled eggs with one citrus fruit
- Lunch: Low Fat Cheese With Salad and two boiled eggs
- Dinner: Two boiled eggs with a vegetable salad
Starday
- Breakfast: Two boiled eggs with ½ citrus fruit
- Lunch: Fruit Salad-You can also add low-fat cream
- Dinner: Baked Chicken Breast with Veg-only Salad
Sunday
- Breakfast: Two boiled eggs with one citrus Fruit
- Lunch: ½ slice of whole-wheat bread with vegetable salad and low-fat cheeses
- Dinner: Two boiled eggs with a vegetable salad
Hard-Boiled Egg Diet Plan-2
The Hard-boiled egg diet is another effective diet plan that helps you lose around 20 lbs in 14 days. This diet requires you to eat 2-4 hard-boiled eggs per day for instant weight loss. Although it will help you get 100% results, it is likely to affect your health in the long run.
To be safe and avoid the long-term negative impacts of diet, I’ve made this plan that requires only 1-2 hard-boiled eggs a day.
Week 1
Monday
- Breakfast: Two boiled eggs with a slice of fruit-preferably citrus fruit
- Lunch: Green Salad with Whole-wheat Bread
- Dinner: Tuna Salad with steamed Chicken
Tuesday
- Breakfast: One boiled egg with fruit like blueberries or half apple
- Lunch: Green Smoothie, one boiled egg, and Green Salad
- Dinner: Cooked Chicken/Fish with Green salad
Wednesday
- Breakfast: Two boiled eggs with Greek Yogurt
- Lunch: ½ slice of wholemeal bread, walnuts, and Green smoothie
- Dinner: Vegetable salad with baked chicken Breast
Thursday
- Breakfast: One boiled egg with Oats-preferably steel Cut oats
- Lunch: Green smoothie with low-fat cheese Tuna salad
- Dinner: One boiled egg and Steamed vegetables
Friday
- Breakfast: Two boiled eggs with a slice of fruit
- Lunch: Tuna Steak and Green Smoothie
- Dinner: Steamed or Baked Chicken with a green salad
Saturday
- Breakfast: Two boiled eggs with Steel Cut Oats
- Lunch: Green smoothie with ½ slice of wholemeal bread
- Dinner: Cooked Fish/Chicken with Veg-only Salad
Sunday
- Breakfast: Two Boiled eggs with Greek Yogurt
- Lunch: Fruit Salad with low-fat Cream or Tuna Salad and green smoothie
- Dinner: Steamed Vegetables or Chicken with 1/2 slice of whole-wheat bread
While following this diet, it is not compulsory to consume both eggs for breakfast, and you can eat one egg for breakfast and another for lunch. Additionally, if you have an increased feeling of fullness, you should consume only one hard-boiled egg in a day.
Week 2
It is the time when your body will adopt the diet plan, and the weight loss process is at its full bloom. At this stage of the diet plan, it is advised to eat at least two hard-boiled eggs per day and stay strict with the diet schedule.
Monday
- Breakfast: Two boiled eggs with 1 Citrus fruit or slice of any other fruit
- Lunch: One slice of whole-wheat bread with a green salad
- Dinner: Cooked Chicken/fish with a vegetable salad
Tuesday
- Breakfast: Two boiled eggs with Greek Yogurt and blueberries
- Lunch: Fruit Salad with Protein/Green smoothies
- Dinner: One slice of wholemeal bread with a green salad
Wednesday
- Breakfast: Two boiled eggs with Citrus fruit or fresh lime juice
- Lunch: Green/Protein Smoothie with a slice of whole-wheat bread
- Dinner: Steamed/Grilled Chicken with a green salad
Thursday
- Breakfast: Two boiled eggs with a piece of fruit
- Lunch: ½ slice whole-wheat bread with a protein smoothie
- Dinner: Cooked Chicken/Fish with a vegetable salad
Friday
- Breakfast: Two boiled eggs with ½ blueberries and Greek yogurt
- Lunch: Tuna salad with low-fat cheese
- Dinner: Baked chicken piece with a vegetable salad
Saturday
- Breakfast: Two boiled eggs with Fresh Citrus fruit juice
- Lunch: ½ slice of whole-wheat bread with protien smoothie
- Dinner: Steamed vegetables or Chicken
Sunday
- Breakfast: Two boiled eggs with Fresh Citrus Fruit Juice or Greek Yogurt
- Lunch: ½ slice of whole-wheat bread with a green smoothie
- Dinner: Grilled Fish or Chicken with a green salad
The Boiled Egg Diet If You Have High Blood Cholesterol Level
The saturated fats present in the egg yolk pose a severe threat to obese people. It can lead to a serious heart condition if you eat more than six eggs in a week. The best part of an egg diet is that you can easily separate the egg yolk and egg white.
The egg whites are rich in protein but do not contain significant fats. You can incorporate low-carb vegetables and fruits into your diet along with egg whites to prepare a healthy diet plan.
The low-fat, low-carb diet will help you lose weight and also maintain your blood sugar and cholesterol level. You can follow any of the above-mentioned diet plans by substituting egg white with the whole eggs. Since protein intake is halved when you omit the egg yolk, you can add protein smoothies to your diet plan.
It is advised to take protein smoothies on alternate days and skip them on the day you eat wholemeal or whole wheat bread. You should completely avoid cream and cheese in a fruit salad if you have a higher cholesterol level. Instead, you can add healthy fats such as olives and nuts to your diet to complement the fat deficiency in your diet plan.
FAQs
How much weight can you lose in 2 weeks on the egg diet?
The egg diet is a low-calorie, low-carb diet that helps you lose as much as 25 pounds in 2 weeks. However, the weight you lose depends upon the individual health condition and body response to a specific diet. In general, you can easily lose 20 pounds in 2 weeks with the boiled egg diet.
Is it healthy to lose 20 pounds in 2 weeks?
Losing 20 pounds in 2 weeks is not a healthy practice since it can lead to serious health conditions like a drop in metabolism, muscle loss, nutritional deficiency, and muscle loss.
Does the boiled egg diet really work?
Yes, a boiled egg diet is a low-carb, low-calorie diet that is found to be very effective in fast weight loss. The boiled egg diet incorporated with low-carb vegetables and citrus fruit is considered as one of the most effective diet plans to lose 20 pounds in 2 weeks.
Should You Try the Hard-Boiled Egg Diet?
The hard-boiled egg diet claims to be a healthy option for weight loss. However, this diet plan is not a sustainable or healthy way to lose weight. While the diet includes nutritious foods, it severely limits calorie intake, making it difficult for most people to follow.
Though it may lead to short-term weight loss, the weight typically returns once the diet is discontinued.
Additionally, there is limited evidence to support the claims of the diet. Rather than consuming an excessive amount of eggs, a healthy diet should include eggs as part of a balanced diet.
The American Heart Association recommends one whole egg (or two egg whites) per day as a part of a healthy diet. Ultimately, the hard-boiled egg diet is another fad diet and not the best approach to long-term weight loss.
