Boiled Egg Diet Plan – Lose 24 Pounds In Just 14 Days

14-Day Boiled Egg Diet Plan

Lose 24 pounds in 14 days with this easy-to-follow boiled egg diet plan.

Dropping some excess weight is the perfect way to start the new year off right. But, it can be overwhelming with the amount of diets out there to choose from. If you’d appreciate a diet that is healthy, straightforward, and effective, the egg diet is a great one to try!

The boiled egg diet utilizes the perfect protein found in eggs while dialing back on carbs and calories. There is no snacking on this diet, and only zero-calorie drinks are permitted. However, your wallet will like it, you won’t be left famished, and it only takes 14 days to see results!

How the Boiled Egg Diet Works

Like most low-carb, high protein diets, the egg diet is a super effective way to slim down. Don’t worry–it won’t just be eggs that you’ll be consuming. Other lean proteins like turkey, fish, and chicken are allowed, too. In addition, you’ll still be able to have some fruits and veggies. For instance:

  • citrus fruits
  • apples
  • cauliflower
  • broccoli
  • green leafy vegetables
  • mushrooms
  • carrots

For hydration, water is the preferred drink of choice with meals. That being said, you may consume zero-calorie beverages, too.

What’s So Great About Eggs

Eggs are an almost-perfect nutritional source. Averaging only 75 calories each, they are packed with vitamins and minerals.

For example B vitamins–including riboflavin and folate–vitamin D, iron, phosphorus, and zinc. 

Even their protein is special. Being comprised of essential amino acids–up to 7 grams per egg–make it “complete.” This means that the proteins are so similar to the ones in the human body that the body digests close to 100% of it. That’s the highest kind of protein availability out there. In other words, it’s a great way to get the most nutritional bang for your calorie buck.

Off-Limits Foods On the Boiled Egg Diet

For 2 weeks, you’ll need to avoid unhealthy fats, carbs, and especially sugars. This will be essential in keeping your consumed calories low. Remember, you can do anything for 2 weeks, so make sure you pass on:

  • any caloric drinks–soda, juice, milk, etc.
  • sugary foods
  • foods high in sodium
  • fried foods
  • alcohol
  • fatty meat
  • starches like potatoes, pasta, bread, and other grains
  • any type of processed or prepackaged foods

What to Expect for The 14 Days

Following an egg diet requires a simple but strict routine. 

  • No snacking
  • only 3 meals per day
  • for every boiled egg meal, you’re allowed one lean protein and one veggie/fruit option
  • NO CHEATING

Yes, this diet is restrictive, which translates to incredible weight loss! But, 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. 

The egg diet is the perfect way to kickstart a weight loss/fitness journey, though. Seeing numbers fall on a scale, and clothes start to fit looser is often the best inspiration ever! This boost will motivate you to stick with more sustainable lifestyle changes. 

Deciding if it’s right for you–the Pros and Cons

Before starting any new diet plan, it’s important to keep your expectations in check. Before you decide on the Egg Diet, let’s review the following plusses and minuses to it.

The Upside

  • It works! Check out this study showcasing the egg’s effectiveness as a weight-loss food.
  • eliminating empty calories guarantees weight loss
  • eggs provide the highest quality protein for the least calories
  • allows real and whole quality foods that are nutritionally valuable
  • since it’s only 2 weeks, there’s a higher chance of completing it than with other longer plans

The Downside

  • considered a fad diet because of its elimination of entire food groups
  • only useful as a short-term weight loss option
  • can contribute to weight-cycling, better known as “yo-yo dieting”
  • 3 meals a day can leave some participants hungry
  • restriction of certain foods for a time can lead to bingeing on them later 

Plan of Action—Week One 

Monday

  • Breakfast—2 boiled eggs and 1 citrus fruit=
  • Lunch—2 apples and 2 sweet potatoes
  • Dinner—large salad with chicken

Tuesday

  • Breakfast—2 boiled eggs, 1 citrus fruit
  • Lunch—dark, green veggies, with chicken salad
  • Dinner—vegetable salad, 1 orange, 2 boiled eggs

Wednesday

  • Breakfast—2 boiled eggs, 1 citrus fruit
  • Lunch—a piece of low-fat cheese, 1 tomato, 1 sweet potato piece
  • Dinner—simple salad with chicken

Thursday 

  • Breakfast—2 boiled eggs, 1 citrus fruit
  • Lunch—1 whole fruit of choice
  • Dinner—Salad with steamed chicken

Friday

  • Breakfast—2 boiled eggs, 1 citrus fruit
  • Lunch—steamed veggies and 2 boiled eggs
  • Dinner—salad with grilled fish

Saturday

  • Breakfast—2 boiled eggs, 1 citrus fruit
  • Lunch—1 whole fruit of choice
  • Dinner—1 piece of chicken with steamed veggies

Sunday

  • Breakfast—2 boiled eggs, 1 citrus fruit
  • Lunch—salad, steamed veggies, “healthy size” piece of chicken
  • Dinner—healthy serving of steamed veggies

Week Two

Monday

  • Breakfast—2 boiled eggs, 1 citrus fruit
  • Lunch—salad with a small amount of chicken
  • Dinner—1 orange, a small salad, 2 boiled eggs

Tuesday

  • Breakfast—2 boiled eggs, 1 citrus fruit
  • Lunch—steamed veggies with 2 boiled eggs 
  • Dinner—small sale with grilled fish

Wednesday

  • Breakfast—2 boiled eggs, 1 citrus fruit
  • Lunch—salad with chicken
  • Dinner—1 Orange, veggie salad, 2 boiled eggs

Thursday

  • Breakfast—2 boiled eggs, 1 citrus fruit
  • Lunch—2 boiled eggs, low-fat cheese, and steamed veggies
  • Dinner—small salad and 1 piece of chicken

Friday

  • Breakfast—2 boiled eggs, 1 citrus fruit
  • Lunch—salad with salmon (or other favorite grilled fish)
  • Dinner—2 boiled eggs with salad

Saturday

  • Breakfast—2 boiled eggs, 1 citrus fruit
  • Lunch—salad with a small amount of chicken
  • Dinner—1 favorite fruit of choice

Sunday

  • Breakfast—2 boiled eggs, 1 citrus fruit
  • Lunch—steamed veggies with chicken
  • Dinner—same as lunch

There you have it—try this diet, and in just two weeks, you could be 20-pound lighter!

Tina Alexandre
Tina Alexandre

Tina co-founded Flattummydiet.com to provide women with flat belly diet and exercise tips to help them lose their belly fat and achieve their health goals in a sustainable way. Her passion includes health, fitness, writing, and dogs.

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