Are you looking for a new way to jump-start your weight loss or break out of a plateau? Do you love eggs and are sick of eating a low egg diet?

This might be a good option for you! The boiled egg diet is a low-calorie, low-carbohydrate, and high-protein diet. 

It’s designed to promote fast weight loss without losing muscle mass or slowing metabolism.

This eating plan utilizes the quality protein found in eggs while dialing back on carbohydrate and calorie intake. As the name suggests, your main protein source is eggs.

Like a grapefruit diet, this egg diet is a restrictive diet that comes with a set of foods to eat to enable substantial weight loss in a short period of time.

In fact, this 2-wk diet claims it can help you lose up to 25 pounds with the recommended egg and energy intake, but is it all its cracked up to be? 

What Is the Egg Diet?

The hard-boiled Egg Diet Plan is a 2-wk diet plan introduced by Arielle Chandler in 2018 in her book “The Boiled Egg Diet: The Easy, Fast Way to Weight Loss!:

Lose up to 25 Pounds in 2 short weeks! (Healthy Living and More Book 1)”.

Thought it’s unclear who created the original egg diet, it seems it first became popular after Vogue published an article in the 1970s introducing an egg and wine diet.

It regained popularity with the keto egg diet, as keto started to become more popular in recent years.

After increasing popularity, Arielle created a 2 week plan to help dieters get started. According to her, this low-calorie diet helps egg dieters lose up to 25 pounds, or 11 kg, in 2 weeks.

The diet primarily involves eating eggs or other protein sources with non-starchy fruits and vegetables that are low in carbs.

The book suggests that this diet plan has a number of benefits, including rapid weight loss. 

Are Hard-Boiled Eggs Good for Losing Weight?

Weight loss

You may have heard the comment that eggs are not a healthy option because they are a high cholesterol food.

While it is true that whole eggs, particularly the yolks, are high in cholesterol, it has actually been shown in many clinical trials that eating a high-egg diet does not have a negative impact on total cholesterol (including no significant difference to LDL cholesterol in the high egg group when compared to the low-egg diet). 

Eggs actually have a variety of health benefits and can make the perfect high protein meal. In fact, a large egg contains about 6 grams of protein.

Not only are they high in protein, but these superfoods are actually packed with other nutrients, including B vitamins, vitamin A, choline, folate, phosphorus, and antioxidants.

The yolks, in particular, contain high amounts of the antioxidants Lutein and Zeaxanthin, while egg whites are packed full of quality protein, including essential amino acids such as methionine, which help cells function properly.

Egg yolks also contain a significant amount of heme iron, which can help those with low iron maintain their hemoglobin levels. 

While they are high in fat and dietary cholesterol, it has been shown that egg intake does not impact your blood cholesterol levels.

In fact, one current study showed no significant difference in LDL or HDL cholesterol between the high egg group and the low egg group.

They also contain a high amount of omega-3 polyunsaturated fats, which have been shown to lower cardiometabolic risk factors such as triglycerides, inflammatory markers, obesity, and diabetes.

While in the past, eggs have been blamed for increasing the risk of cardiovascular disease by contributing to hypercholesterolemia, a systematic review of evidence shows that the opposite is actually true.

Egg whites have also been shown to be beneficial in lowering blood pressure and improving fasting glucose for those with prediabetes or type 2 diabetes (T2D). 

In terms of weight loss, having a higher egg intake has been shown to increase satiety and reduce overall energy intake.

One current study showed that participants in the high-egg group showed less hunger after consuming eggs compared to the low-egg group.

While filling, eggs are a fairly low-calorie option (only about 75 calories each) that in turn may cause you to reduce your daily intake of calories and lead to a reduction of body weight and BMI.

Because they are low in both calories and carbohydrates (about 0.6 grams in a large egg), eggs are a great option for those with prediabetes or T2D as well. 

How the Egg Diet Works

The hard-boiled egg diet comes with 3 different versions:

  • The Traditional Diet
  • The Egg and Grapefruit Diet
  • The Egg Only Diet

The Traditional Diet

According to the author, this is the most popular version. With this version, you’ll be adding other healthy food options and won’t be eating exclusively eggs.

Rather, it’s a low carb diet, much like the keto diet or Atkins diet that focuses on limiting your carbohydrate intake. The significant difference, of course, is the quantity of eggs you’re required to consume. 

On this version of the egg diet, you’ll need to eat 2-3 eggs for breakfast along with non-starchy vegetables or a piece of fruit.

For lunch, you’ll be eating another serving of eggs or a small portion of lean protein from another food source like chicken or fish.

Lean protein is emphasized in this version of the diet to maximize weight loss and increase variety in the meal plan.

Dinner is similar, with another serving of eggs or lean protein. 

You can have low-carb veggies and salads as desired and 1-2 servings of fruits on this variation of the diet.

As a dietitian, I am a fan of the fact that fruits and non-starchy vegetables are encouraged in this version of the egg diet plan.

Even if this is not a long term diet, it is still important to include a variety of vitamins and other nutrients, as well as fiber in your daily intake.

However, processed carbs are strictly prohibited, so anything from pasta, whole-grains, to starchy vegetables like potatoes are not allowed in this version of the egg diet. 

The Egg and Grapefruit Diet

This variation is similar to the traditional diet plan, but includes half a grapefruit at every meal. According to the book, grapefruits help speed up weight loss.

While many studies have shown increased weight loss with a grapefruit diet, we aren’t entirely sure how it causes weight reduction in the first place.

Some say that there is a fat burning enzyme in the citrus fruit, while others predict that increased hydration from the water content of grapefruit causes dieters to feel more full.

In addition, it is high in healthy nutrients like magnesium, potassium, and thiamine, adding even more benefits when combined with the eggs.

It also tastes sweet, without raising your blood sugar, which helps those with T2D, prediabetes, or insulin resistance maintain glycemic control.

Like the traditional egg diet, your overall carbohydrate intake on this egg and grapefruit diet is highly restricted.

Other than the addition of grapefruit, there is no significant difference from the traditional variation of the egg diet.

Both require the same energy intake and egg consumption. 

The Egg Only Diet

As the name suggests, this variation of the egg diet has you eating only eggs and drinking plenty of water at every meal, every day for 2 weeks.

This eating plan is very restrictive and lacks serious variation in food sources, which can cause nutrient deficiency and is definitely not recommend long term.

Dieters may also experience discomfort in the form of constipation and digestive issues due to the lack of fiber in this egg diet plan. 

Because of the lack of variation, nutrients, and energy intake, this is not a plan that I would recommend.

Eating a meal plan that is so restrictive can often lead to overeating and other adverse effects, as well. In addition, there is no current study showing that eating only eggs is beneficial to your health in any way. 

I would highly recommend considering your own risk and individual circumstances in terms of how much variety you like in your food, hunger levels, and your required activity level in daily life before doing this plan. 

There are also other forms of the egg diet, including the keto egg diet, and egg fasting diet, but all are quite extreme and not recommended. 

The Traditional Egg-Diet Plan Pros and Cons

While there are multiple versions of the egg diet, in this article we’ll mostly look at the Traditional Egg Diet Plan.

After reviewing both the grapefruit diet and egg only diet plan, my professional advice is that the Traditional Egg Diet Plan is the least restrictive and most realistic for the average person. 

Potential Benefits 

Reduce body weight

Reduced Appetite

Because eggs are so high in quality protein and fat, eating a high egg diet can help to reduce appetite.

Both protein and fat increase satiety, which is definitely a good thing and is an effective way to reduce hunger throughout the day.

This can also make a significant difference when it comes to overall weight loss during this diet. 

Increased Calorie Burn

The Egg Diet book claims that one potential benefit for this diet plan is increased calorie burn, however this is a tough one to prove. Eggs are high in amino acids (part of protein), which do help build muscle mass. 

Muscle does burn more energy than fat, causing your resting metabolism to increase. However, in order to get this health benefit you do need to increase your physical activity in order to build more muscle.

So, while this can be a long term benefit, physical activity needs to be combined with this egg diet plan. This can be hard because you tend to have so much less energy when doing a restrictive diet, making exercises more challenging. 

Vitamins

Eating a high egg diet can definitely add some much needed vitamins and minerals to your daily intake.

Eggs are high in b-complex vitamins, Vitamin A, Vitamin D, selenium, folate, phosphorus, calcium, iron, and zinc.

They are also high in antioxidants and omega 3 polyunsaturated fats. All of these vitamins are a big reason why eggs provide so many benefits in the first place.

These nutrients can help reduce inflammation, high blood pressure, and cholesterol levels. 

Reduction of Disease Risk Factors

Eggs have been shown to reduce cardiovascular risk factors, as well as risk factors for high blood pressure and obesity.

The improvements in fasting glucose that have been shown when eating eggs make it much easier to control insulin levels and reduce insulin resistance for those with prediabetes or T2D.

The high levels of omega-3 fats also help reduce the risk of heart disease, especially combined with other healthy eating habits. 

Weight Loss

Because eggs can cause reduced hunger, they can in turn reduce your overall energy intake (how much food you’re eating) throughout the day.

This can lead to weight loss over the long term. It has also been shown that adding eggs as supplements to other reduced-calorie diet plans can create a significant difference in weight loss compared to the baseline low egg groups (just reducing calories).

Potential Drawbacks

Fatigue and Nausea

Not Balanced

Because so many foods are cut out of this meal plan, this is not a very balanced diet, and could even be considered a fad. Especially if you are following the egg only plan, you are missing out on a lot of vitamins and important healthy nutrients like fiber.

Since eggs are low in calories, it is also possible that you may not be gettin enough calories throughout the day on this plan.

The human body needs a certain amount of calories at baseline to run properly, and eating too few calories can often have adverse effects like lack of energy and difficulty losing weight. 

In addition, many fad diets or short-term diets can cause overeating and weight gain afterwards. Because this diet is so restrictive, it can cause you to overdo it with specific types of foods that may have been cut out while dieting.

Short-term, quick-fix diets often do not lead to long term weight loss, even if you do see reduced body weight in the beginning. 

Difficult to Exercise

Because of the reduced amount of calories you are eating on this plan, you will likely notice a significant difference in your energy levels.

Most people who are not eating enough calories will experience a lack of energy. This can make it very difficult, and sometimes even dangerous, to exercise. Because of this, you will likely see a decrease in your activity level while on this 2-wk diet.

Fatigue and Nausea

Like similar diets that greatly reduce carbohydrate intake, it is likely that you may experience some fatigue, nausea, discomfort, and other signs of keto flu while on this high egg diet.

Since you are cutting out most carbs, your body will start to transition to using ketones for fuel during this 2-wk plan (especially during the first week).

If you’d like to learn more about ketosis, be sure to check out some of our other articles that go more in-depth about the process. 

Boredom

Because specific types of foods are restricted and the quantity of eggs you are eating is so high, this can lead to boredom with the foods you are eating.

Not only is it not fun to be bored with your food choices, but it can also lead to more cravings (especially for sugar) and cause you to feel less satisfied after a meal.

This is another reason why I would not recommend this as a long term diet. 

Hard-Boiled Egg Diet Plan Food List

While your main source of protein while on this meal plan is obviously a lot of eggs, there are actually many other foods you can have.

Below is a list of foods you can eat and foods you should avoid while on this high-egg diet. 

Foods to Eat

The Boiled Egg Diet consists mostly of eggs, lean proteins, and low carb fruits and veggies.

These are some of the foods encouraged as part of the diet:

  • Eggs: whole eggs (everything but the shell of course), egg yolks, or egg whites 
  • Lean proteins: skinless poultry, fish, and lean cuts of lamb, beef, and pork
  • Non-starchy vegetables: spinach, kale, arugula, broccoli, bell peppers, zucchini, collard greens, mustard greens, mushrooms, and tomatoes
  • Limited fruits: citrus fruit like lemons and limes, blood oranges, grapefruit, oranges, watermelons, cantaloupes, strawberries, and peaches
  • Fats and oils: coconut oil, grass-fed butter, and mayonnaise
  • Beverages: water, clear light, sparkling water, diet soda, unsweetened green tea, and black coffee
  • Herbs, spices, seeds, and nuts: chia seeds, garlic, basil, turmeric, pepper, rosemary, and oregano

The book also suggests keto bread or bread made with nuts and seeds, as regular bread and processed carbs are not allowed. 

Foods to Avoid

The Boiled Egg Diet limits most high carb foods, including starchy vegetables, grains, and many fruits.

Sugar-sweetened beverages or caloric beverages like soda are also off-limits, along with processed foods like sweet and salty snacks, frozen meals, and fast food.

Here are some foods to avoid on the Traditional Egg Diet Plan:

  • Starchy vegetables: potatoes, sweet potatoes, legumes, corn, and peas
  • High carb fruits: bananas, pineapples, mangoes, and dried fruit
  • Grains: bread, pasta, rice, quinoa, couscous, farro, buckwheat, and barley
  • Processed foods: bacon, convenience meals, fast food, chips, pretzels, cookies, and sweets
  • Sugar-sweetened beverages: soda, juice, sweet tea, sports drinks, and alcohol

For 2 weeks, you’ll need to avoid unhealthy fats, carbs, and especially sugars to keep the carbs and calories low. Stick with foods high in polyunsaturated fats (like whole eggs, nuts, and lean protein)

What to Expect for The 14 Days

Following the boiled egg diet requires a simple but strict routine compared to your baseline low egg diet. Here are some of the additional rules and tips that the diet recommends. 

  • No snacking
  • Eat only 3 meals per day
  • Drink plenty of water -6-8 cups a day
  • Avoid alcohol and junk food
  • Get fiber: get plenty of fiber from greens, non-starchy veggies, and chia seeds
  • Keep sweet foods to 3 servings a day, avoiding added sugar (one serving of fruit counts as one)
  • Exercise is not required but light exercise is recommended (remember that your decreased calorie intake may cause a lack of energy, so be careful and listen to your body when doing physical activity)
  • Get quality sleep

The diet is restrictive and limiting. It also has its share of nutritional exclusions. For that reason, it’s not meant to be followed for more than 2 weeks at a time.

My professional advice is not to view this as a long term plan. 

Exercise is encouraged, but according to the author, you’ll get better results with light physical activity.

Due to the diet being low in carbohydrates and calories, strenuous physical activity may be difficult.

Instead, the best way to get active is through light exercises such as speed walking, light biking, and aerobics in order to help you stay active, increase muscle mass, reduce body weight, and break out of a weight loss plateau.

Shorter bursts of exercise are also encouraged on the egg diet plan. The author recommends 15-20 minutes of physical activity one to two times per day. 

The Hard-Boiled Egg Diet Plan: Week One 

Monday

  • Breakfast—2 or 3 boiled eggs and orange (or another citrus fruit)
  • Lunch—Cobb salad (make sure to have plenty of eggs or lean protein to boost the grams of protein in this salad)
  • Dinner—Baked salmon with broccoli or other greens or veggies

Tuesday

  • Breakfast—2 eggs and grapefruit
  • Lunch—1 egg and cucumber and dill salad
  • Dinner—Sirloin steak and kale

Wednesday

  • Breakfast—2 boiled eggs and apple
  • Lunch—Steak salad
  • Dinner—Egg curry and greens

Thursday 

  • Breakfast—2 eggs and pear
  • Lunch—1 egg, watermelon, and feta cheese
  • Dinner—Baked chicken and cabbage

Friday

  • Breakfast—2 eggs (cooked your favorite way)
  • Lunch—Avocado egg salad and 1 rye bread
  • Dinner—Grilled herb pork chops and asparagus

Saturday

  • Breakfast—1 scotch egg and apple
  • Lunch—2 deviled eggs and beet salad
  • Dinner- Lemon chicken and cabbage

Sunday

  • Breakfast—2 eggs and 1 slice meal bread
  • Lunch—2 eggs
  • Dinner—Tuna and Mustad greens

The Boiled Egg Diet Plan: Week Two

Monday

  • Breakfast—2 or 3 boiled eggs and apple
  • Lunch—Steak salad
  • Dinner—Baked salmon with broccoli or other greens or veggies

Tuesday

  • Breakfast—2 eggs and grapefruit
  • Lunch—1 egg and cucumber and dill salad
  • Dinner—Baked chicken and cabbage

Wednesday

  • Breakfast—2 boiled eggs and apple
  • Lunch—Cobb salad
  • Dinner—Tuna and Mustad greens

Thursday 

  • Breakfast—2 eggs and pear
  • Lunch—1 egg, watermelon, and feta cheese
  • Dinner—Pork chops and asparagus

Friday

  • Breakfast—2 boiled eggs
  • Lunch—Avocado egg salad and 1 rye or keto bread
  • Dinner—Sirloin steak and kale

Saturday

  • Breakfast—1 scotch egg and apple
  • Lunch—2 deviled eggs and beet salad
  • Dinner- Lemon chicken and cabbage

Sunday

  • Breakfast—2 eggs and 1 slice keto, rye, or meal bread
  • Lunch—2 eggs (cooked your favorite way), fruit of your choice
  • Dinner—Egg curry and Bok Choy
Is the Hard-Boiled Egg Diet Good for You?


Overall, there are healthy food options available on this high egg diet, however, it also cuts out a lot of healthy foods as well.

The removal of starchy veggies and almost all carbohydrates makes this diet very restrictive and not something that I would ever recommend long-term.

Cutting out food groups and setting very restrictive rules for a short period of time makes this a fad diet that likely will only lead to short-term weight loss. 

Eggs are a good source of protein and an overall healthy option, and I wouldn’t necessarily recommend a low egg diet instead, however, there is not really any current study showing evidence that they should be the foundation of your diet.

Eggs do provide many health benefits, such as decreased appetite, increased levels of healthy nutrients, and even decreased risk for things like obesity, inflammation, and heart disease.

Though, in many clinical trials studying the effects of egg consumption, these benefits were only shown when in combination with an overall healthy diet and healthy lifestyle. 
It’s also important to note that any fad diet which greatly reduces calorie intake can often lead to some drawbacks.

Restrictive diets can be a risk factor for weight gain and binge eating in the future.

My professional advice is to build a baseline of mindful eating, portion control, and general healthy eating habits if you’d like to focus on the outcome of long-term weight loss.

The significant difference between these healthy eating habits and the high egg diet is that these are sustainable long term, while still beneficial for things like prediabetes, T2D, and other chronic diseases. 

Last Word

In the end, different diets work for different dieters, so if you’re sick of eating a low egg diet and feel that these guidelines fit into your lifestyle, the Traditional Egg Diet Plan may be worth trying out.

Eggs themselves do have many health benefits in terms of both weight loss and reduction of cardiometabolic risk factors, as well as other disease risk factors.

I want to emphasize a comment I made previously to pay close attention to how much food you are eating (make sure you’re eating enough!) and generally how your body is feeling if you do try this meal plan. Only you can tell if you’re extremely fatigued or not reacting well. 

This post is solely for general informational purposes to inform you more about the Egg Diet Plan. Any dietary changes may cause adverse changes in your health and weight management.

Consult your doctor before starting any diet, especially if it is restrictive, including this one. If you have been diagnosed with prediabetes, T2D, or cardiovascular disease I would recommend speaking to your doctor before starting this plan as well.

Decisions of any kind related to your diet and weight loss should be made with a licensed dietitian and health practitioner.

  1. Fuller, Nicholas R., Ian D. Caterson, Amanda Sainsbury, Gareth Denyer, Mackenzie Fong, James Gerofi, Katherine Baqleh, Kathryn H. Williams, Namson S. Lau, and Tania P. Markovic. “The Effect of a High-egg Diet on Cardiovascular Risk Factors in People with Type 2 Diabetes: The Diabetes and Egg (DIABEGG) Study-a 3-mo Randomized Controlled Trial.” 11 Feb. 2015. Web. 05 Nov. 2020.
  2. Vander Wal, J S, A. Gupta, P. Khosla, and N V Dhurandhar. “Egg Breakfast Enhances Weight Loss.” International Journal of Obesity (2005). U.S. National Library of Medicine, Oct. 2008. Web. 06 Nov. 2020. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2755181/.
  3. Chandler, Arielle. The Boiled Egg Diet: The Easy, Fast Way to Weight Loss!: Lose up to 25 Pounds in 2 Short Weeks!CiJiRO, 2018. Print.

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About the Author

Melissa Guido, MS, RD

Melissa Guido, MS, RD is a registered dietitian nutritionist. She earned her Master's Degree in Nutrition at Meredith College and practices as a dietitian in North Carolina. She has worked in a variety of settings, such as weight loss, private practice, and diabetes prevention. In her spare time, she enjoys gardening, cooking, traveling, and cuddling with her two dogs.

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