One of the best ways to lose 20 pounds in 2 weeks is with the hard boiled egg diet.
The hard boiled egg diet is one of the healthiest ways to shed some pounds.
I love eggs. I eat them scrambled, over easy, sunny side up, deviled, poached, and hard boiled. The nice thing about eggs is you can pair them with many different entrees. You can eat them for breakfast, with salads, with steak, in sweet potato hashes, in rice dishes and in soufflés, or as part of your very own hard boiled egg diet.
Eggs are a staple in many healthy diets and can be a great supplement to help put on muscle mass and lose weight. One study of overweight women compared those who ate eggs to those who ate bagels for breakfast. They found that the women who ate eggs had increased feelings of fullness, making them eat fewer calories for the next 36 hours.
The hard-boiled diet touts a big loss of weight in a short amount of time.
Is the hard boiled diet as great as it sounds?
Let’s first look at the facts on eggs:
#1 Eggs Have Many Health Benefits
A large boiled egg will spot you 6 grams of protein with 3.6 grams in the egg white and 2.4 in the egg yolk. One study shows that protein is the most satiating macronutrient. If you’re trying to eat less, the protein found in eggs can help.
Eggs are also rich sources of selenium, phosphorus, vitamin D, B2, B5, B6, B12 and minerals such as zinc, copper and iron.
Eggs have about 3 grams of healthy monounsaturated and polyunsaturated fats. These fats protect your heart by keeping cholesterol levels in a healthy range. They also play a part in reducing type 2 diabetes risk.
#2 Eggs Have Unhealthy Components.
Unfortunately, eggs are full of cholesterol, have saturated fat, and trace amounts of trans fats. If you want to avoid the 186 grams of cholesterol found in the yolk, then just eat the egg whites.
A hard-boiled egg is generally safe when you only eat about six or less a week. One study showed that men who ate more than six eggs per week were at a 30% higher risk of heart failure. Eating six eggs or less did not have an impact on hemorrhagic stroke, heart failure, or myocardial infarction.
Verdict: A Hard Boiled Egg Diet With 6 Eggs Or Less Per Week Is Largely Considered Healthy.
So now that we know our dietary restrictions on eggs, how can we use that information to form a great two week weight loss program?
Let’s start with a disclaimer. I am not a fan of diets in general. Diets tend to be worse for your health over the long haul and merely benefit you for a very short period of time. People generally lose weight on a diet but end up putting on more weight than they started with after stopping the diet.
Doing several diets over time is often called yo-yo dieting. In one review, 11 out of 19 studies found that a higher body fat percentage could be anticipated from a person with a history of yo-yo dieting.
It is much more beneficial for you to eat healthy, consistently over time. You are much more likely to keep weight off if you make it a daily habit to exercise and eat healthy.
In this case, maybe you want to lose weight for your wedding, or maybe you’re going on vacation to the Bahamas and you need to lose weight in a short amount of time.
I’m not going to tell you that you should never diet, that is up to you. I am just going to give you the facts and let you make that decision for yourself.
The Hard Boiled Egg Diet
The original hard-boiled egg diet recommends you eat 2-4 eggs a day. I will try to keep you at 1-2 eggs per day. If you want to eat more than one per day, be my guest. If you’re only doing the egg diet for 2 weeks, the extra eggs are unlikely to affect your health over the long term.
The diet also recommends a low amount of calories. Anytime you’re participating in a low calorie diet (under 1200 for women and under 1500 for men) you should try to remain under the supervision of a medical professional. If you want to take the plunge yourself, I’ll let you make that choice. As with any diet, results may vary.
The Menu:
Week 1
Monday
- Breakfast
- 1-2 boiled eggs and a piece of fruit
- Lunch
- 2 slices of whole-wheat bread and a protein smoothie
- Dinner
- Salad with baked chicken breast
Tuesday
- Breakfast
- 1-2 boiled eggs and Greek yogurt with blue berries
- Lunch
- Green smoothie, almonds
- Dinner
- Baked salmon, asparagus
Wednesday
- Breakfast
- 1-2 boiled eggs and steel cut oats
- Lunch
- A slice of whole-wheat bread, tomato, a piece of low-fat cheese, avocado, walnuts
- Dinner
- Salad with baked chicken breast
Thursday
- Breakfast
- 1-2 boiled eggs and a piece of fruit
- Lunch
- Sweet potato, green smoothie
- Dinner
- Baked salmon, steamed broccoli
Friday
- Breakfast
- 1-2 boiled eggs and steel cut oats
- Lunch
- Baked chicken and steamed veggies
- Dinner
- Salad with tuna steak
Saturday
- Breakfast
- 1-2 boiled eggs and Greek yogurt with blueberries
- Lunch
- Protein smoothie, almonds
- Dinner
- Baked salmon, asparagus
Sunday
- Breakfast
- You should eat 2 boiled eggs and one piece of bacon, pineapple
- Lunch
- Walnuts, avocado, veggie smoothie
- Dinner
- Red bean soup, steamed cauliflower, cottage cheese
Week
Monday
- Breakfast
- 1-2 boiled eggs and a piece of fruit
- Lunch
- 2 slices of whole-wheat bread and a protein smoothie
- Dinner
- Salad with baked chicken breast
Tuesday
- Breakfast
- 1-2 boiled eggs and Greek yogurt with blue berries
- Lunch
- Green smoothie, almonds
- Dinner
- Baked salmon, asparagus
Wednesday
- Breakfast
- 1-2 boiled eggs and steel cut oats
- Lunch
- A slice of whole-wheat bread, tomato, a piece of low-fat cheese, avocado, walnuts
- Dinner
- Salad with baked chicken breast
Thursday
- Breakfast
- 1-2 boiled eggs and a piece of fruit
- Lunch
- Sweet potato, protein smoothie
- Dinner
- Baked salmon, steamed broccoli
Friday
- Breakfast
- 1-2 boiled eggs and steel cut oats
- Lunch
- Baked chicken and steamed veggies
- Dinner
- Salad with tuna steak
Saturday
- Breakfast
- 1-2 boiled eggs and Greek yogurt with blueberries
- Lunch
- Protein smoothie, almonds
- Dinner
- Baked salmon, steamed broccoli
Sunday
- Breakfast
- You should eat 2 boiled eggs and one piece of bacon, pineapple
- Lunch
- Walnuts, avocado, green smoothie
- Dinner
- Red bean soup, cauliflower, cottage cheese
Remember, this hard boiled egg diet is just a recommendation. You can exchange any food for anything with equal nutrition and similar calories. Remember to drink plenty of water.
If you don’t know HOW TO BOIL AN EGG, check out my article: How Long to Soft Boil Eggs Perfectly (Easy to Peel). I explain in detail how to boil an egg perfectly and make it easy to peel.
If I was you, and serious about the egg diet, I’d grab the Dash DEC012BK Deluxe Rapid Egg Cooker. This quick, easy, and versatile egg cooker can help you make hard boiled eggs, soft boiled eggs, poached eggs, scrambled eggs, and individual omelets, all within minutes of the push of a button. You can even steam vegetables, dumplings, seafood, and warm tortillas. It makes fixing a quick breakfast super simple.
Summary: The Hard Boiled Egg Diet: Lose 20 Pounds in 2 Weeks
Diets are not my favorite thing to recommend but a diet that consists of eggs is better than most. In general, it’s time you start thinking about your “diet” long term and focus on consistently eating healthy rather than as part of one of your many yo-yo diets. Exercise paired with a great meal plan is going to give you the healthiest and most consistent results over the long term. But if it’s quick weight loss that you are truly looking for, the hard boiled egg diet may be just for you.
If you need a more long term dieting solution check out my #1 Ketogenic Diet Guide.
Do you find yourself yo-yo dieting? Do you feel like you could be doing your body a disservice? Let me know below!
