7 Day Egg Diet Plan for Weight Loss: Benefits and Results

“Adding egg whites to whole eggs is an excellent way to add additional protein without adding any additional fat or cholesterol,” said Tieu. Unlike other cooking methods, you don’t need to use a source of fat, like oil or butter, when you’re boiling eggs. This makes this method a good option for those who want to cut back on their fat intake.

Eggs provide protein, essential vitamins, and minerals, making them a filling food choice. However, the lack of balance, limited variety, and risk of nutrient deficiencies mean this approach is not a sustainable long-term solution. At its core, the 7-day egg diet is a restrictive meal plan where eggs are eaten at most meals, often paired with vegetables, fruits, or lean proteins.

Multiple studies have examined how eating eggs affects the risk of heart disease and found no association between the two (6, 7, 8). Whole eggs are nutritionally rich, supplying almost every nutrient you need. They have one of the lowest energy-to-nutrient density ratios of any food and are useful sources of some of the harder-to-get nutrients like vitamins D and B12 as well as the mineral iodine. If you choose brands enriched with omega-3 fatty acids, you’ll benefit from higher omega-3 fatty acids as well as fat-soluble vitamins like vitamins A and E. The combination of healthy elements such as protein and choline in hard-boiled eggs helps to get your brain going, especially just after breakfast. Ideally, emphasize these foods in your meals by combining ingredients with fat, fiber and protein, which is most likely to make you feel full and support weight loss/weight maintenance.

Will the hard-boiled egg diet help you lose weight?

In short, the egg diet is not only beneficial for losing weight and staying in shape, but it also contributes to your overall health. Many diets are quite strict, and often, they are not as healthy as you would expect them to be. However, this one includes only healthy choices, and it does not force you to starve yourself. Plus, you can make combinations that you prefer, i.e., include foods that you like. Even the most liberal version of the egg diet is highly restrictive, thanks to its “rules” of avoiding many nutritious foods, like starchy vegetables, fruits and grains. Weight-loss diets that require people to avoid entire food groups are notoriously challenging to follow in the long run.

How You Will Feel By The End Of Week 1

On day one of https://www.psychologytoday.com/us/basics/diet my diet plan, my first meal was around 400 calories and had three eggs, blueberries, two oranges, two mangosteens, miso soup, and some vegetables. Non-starchy veggies are also included in most meals, since they are low in calories but filling — plus they provide lots of antioxidants, vitamins and minerals. Two to three eggs daily are usually eaten with breakfast plus lunch or dinner, along with other low-calorie foods like vegetables and some fruits.

What are the downsides of the egg diet?

It’s possible to lose a substantial amount of weight in one week when following the egg diet, because food choices are severely limited and, as such, you’ll reduce your calorie intake. The exact amount of weight you lose depends on your exact calorie deficit, but it’s not uncommon for people to lose more than five pounds in one week. A healthy rate of weight loss is considered to be one to two pounds per week, according to many experts, since it is more sustainable. This egg-centric diet results in a macronutrient distribution that aligns with the keto philosophy—extremely low in carbs, high in fats, and moderate in protein.

• Here are a few easy and quick recipes for you while on the egg diet.
• “The recommended foods on the diet do have health benefits, but because there are also so many other foods to avoid, the diet is considered highly restrictive,” Gans explains.
• Designed to boost metabolism and burn fat quickly, this diet focuses on high-protein, low-carb meals centered around boiled eggs.
• Another similar study involving 28,024 participants showed the opposite results.
• Eggs are among the most nutritious foods you can find, providing virtually all the vitamins and minerals you need.
• In the pursuit of health, let the 14-day egg diet be a step, not the destination.

What makes the three-day egg diet able to help one overcome a weight loss plateau?

Yes, but only low-sugar fruits like apples, grapefruit, and berries are recommended in moderation. StyleCraze’s articles are interwoven with authentic personal narratives that provide depth and resonance to our content. Below are the sources of the personal accounts referenced in this article. There are certain low calorie snacks that you can have whenever you feel hungry without any guilt. Have them two hours after or at least one-hour post and pre-meal, respectively.

Banana Smoothie Breakfast

I’d made them before and knew they freeze well, so I thought it would be convenient to have these on hand for when I felt too lazy to cook. I ate the egg bites a few times over the two-week period, usually with a slice of whole-wheat toast or a whole-wheat frozen waffle. This was a very filling combo—I never felt snacky until the next mealtime. You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation.

What to Eat on the Egg Fast

All your gut problems will reduce, and your metabolism will be back on track. Along with feeling fuller after meals and snacks, I seemed to have more energy. I noticed that I stopped reaching for my usual afternoon coffee. I’ve never been much of a breakfast person — I don’t like to eat too soon after waking up, and I haven’t been a huge fan of traditional breakfast foods, like eggs. I was also a vegan until a year and a half ago, when I learned I had a vitamin B12 deficiency (I was unusually tired and had tingling in my hands and feet). Remember that everything is good in moderation, and all you need to do for your health and beauty is to eat healthy and balanced meals, sleep for the necessary amount of time, and be physically active.

🥗 Week 1 Meal Plan

Learning to practice healthy eating habits that include all food groups will give you the flexibility and variety for building a positive relationship with food. So if you’re tired of overcomplicated meal plans, frustrated by diets that cost a fortune, or just want to try something that works fast, the boiled egg diet could be your next best move. Because boiled eggs are low in calories but high in protein, they curb hunger and stabilize blood sugar—perfect for weight loss. It is also recommended to eat 1 boiled egg before lunch and dinner, since the protein and fat in eggs help control hunger, reducing meal sizes. Eggs can be boiled, made into an omelet, or scrambled, using a small amount of olive oil, avocado oil, or flaxseed oil, which are healthy fats. If you’re really trying to lose weight, focus on the egg white.

Low Cholesterol Diet For Beginners 2025: Foods To Lower Cholesterol

The Boiled Egg Diet Plan is a short-term, low-calorie eating plan that emphasizes the consumption of hard-boiled eggs along with fruits, vegetables, and lean protein sources. The high protein content keeps you full for longer, while the low carbohydrate intake encourages the body to burn stored fat for energy. She explains that the egg fast diet emphasizes eating only eggs, cheese, butter, and diet soda. Along with being “concerning,” Foroutan adds that these ultra-restrictive egg diets can result in egg fatigue. There are a variety of versions where each plan focuses on three meals a day, no snacks and zero sugary beverages, she adds. And while there isn’t an official egg diet program, the most common egg diet is the 14-day egg diet (which is sometimes referred to as the boiled egg diet).

Egg Nutrition Facts and Benefits

A single egg contains more than half the daily recommended (186 mg) of cholesterol. As a result, eating too many eggs each day raises harmful cholesterol levels, raising your risk of getting heart disease. All forms of the egg diet lead to fewer calories consumed, and they may aid in weight loss in the short term.

What Is the Boiled Egg Diet? Benefits, How to Follow, Risks & More

From facilitating ketosis to curbing cravings, the 3-day egg diet can help you in more ways than one. In this article, we delve into the benefits and viability of a 3-day egg diet, providing insights into its components, the weight-loss significance of eggs, and potential drawbacks. I will also share key guidelines for doing this diet correctly to help you get the most out of it. Eggs are rich in antioxidants, which are vinnews plant compounds that reduce cell damage caused by unstable molecules called free radicals in the body. An overabundance of free radicals vs. helpful antioxidants (known as oxidative stress) can lead to chronic health conditions like diabetes, cancer, and heart disease.

In fact, the biological value (a measure of protein quality) is often evaluated by comparing it to eggs, which are given the perfect score of 100 (16). Nine of these cannot be produced by the body and have to be obtained from the diet. Choline is an essential nutrient that few people get enough of.