Hard Boiled Egg Diet Review – Facts, Recipes, Results

For a lazy cat like myself, diets will always enjoy priority over exercise. My husband, being a fitness coach, would probably disapprove, but I’d keep trying new methods either way.

hard boiled egg diet

The hard boiled egg diet review is a way of paying homage to my curious nature, and answering all of your e-mails at the same time. It’s also my sincere effort to cover the topic for good, and give it the extended treatment it deserves.

This review will explain every aspect of the hard boiled egg diet, introduce you to the nutritional benefits of boiled eggs, outline the entire process, and provide you with some tips on how to maximize success.

I will also describe several boiled egg diets circling the internet, and tell you the reason behind my choice, along with pros and cons of each and every one.

Let’s break some eggs, shall we?

Hard boiled egg diet review – the experiment

boiled egg diet

I’m a skinny gal now, but definitely understand the emotional rollercoaster of trying to lose weight. And some of you out there, as many of the e-mails indicate, battle with far more serious problems than aesthetics alone…

For living with obesity is a dangerous gamble. It can easily make your life miserable, and god forbid lead to diabetes, or even cancer.

Unfortunately, in real life, ominous music rarely plays before shit hits the fan. So losing those pounds now, is a better idea than doing it later.

But afraid of change, most people routinely underestimate how easy it is to lose weight. All it takes is discipline and accountability for two weeks, and you’ll be burning fat at egg-beater speed (no pun intended).

The boiled egg diet doesn’t require herculean effort. It is budget friendly, easy to follow, and unlike other popular diets, won’t make you starve.

The science behind the boiled egg diet

boiled egg diet

Burning fat, though doable with exercise, is largely determined by your caloric intake. You’ll have to consume fewer calories than your body burns overall, in order to see the needle moving.

But eating fewer calories won’t be enough. You cannot skip a meal or two and call it a day. No – your body must be fed with all the proper nutrients, so the metabolism is actually burning and not preserving fat.

And while carb intake can be heavily modified, without seeing actual side effects, the consumption of protein, fat, fiber, vitamins and minerals, shouldn’t really fluctuate greatly.

The hard boiled egg diet, therefore, is basically a low carb diet. It is very similar to the Atkins diet, in a way that it is restricting your carb intake.

Are hard boiled eggs good for you?

Before I answer the frequent question of how many calories in a hard boiled egg, let me fist tell you this. The boiled egg is a type of food with low energy density. It means that relative to its weight, it contains quite a few calories (1.6 calories per gram, or in total measurements – 78 calories per weight of 50 grams).

The origin of these boiled egg calories is also important. There is a difference when they come from protein, carb, or fat. So how much protein in a hard boiled egg?

Well, the protein which eggs contain is considered to be among the purest types of protein available. And one hard boiled egg contains 6 grams of pure protein – the essential building block of every muscle, organ, and tissue in the entire body.

But protein, though being the only thing people associate with eggs, is just the tip of the proverbial iceberg.

The boiled egg also contains 5 grams of fat, only 1.7 grams of which is saturated – essentially making it a very good source of fat.

And before many of you freak out about cholesterol, know that new research has confirmed that it’s not cholesterol in food that raises blood cholesterol, but saturated fat instead. So while eggs have 212 milligrams of cholesterol, you shouldn’t really sound the alarm (except, of course, you have a history of heart problems, in which case you must consult a doctor).

Another thing you ought to know, is the neat division between where the yolk and the white. While almost all of the protein comes from the white, the yolk contains every other nutrient. Cool, huh?

The egg also contains several important vitamins and minerals, among which vitamin B-12, vitamin D, vitamin A, and vitamin B-6, along with minerals like Iron, Calcium, and Magnesium.

One boiled egg can account for a whopping 10% from your daily recommended consumption of both vitamin D and vitamin B-12, 5% of vitamin A and vitamin B-6, and 3 and 2% of iron and calcium respectively.

So when you are answering the question of “are boiled eggs healthy” consider the benefits of boiled eggs by simply looking at their nutritional value.

Here is a visual for making things easier.

Types of hard boiled egg diet

hard boiled egg diet recipes

Yes, I know eggs are healthy – I hear you saying – but how about the boiled egg diet? How about eggs for weight loss?

Well, people have been paying lip-service to several articles about hard boiled egg diet for weight loss, so it gotta be effective, right? Let’s find out.

Though I considered the idea of eating eggs in order to lose weight admittedly remote, doing the calculus, it does seem legit – at least from a concept standpoint. And because we have several boiled egg diets floating around, I had to do my research.

The egg fast diet

hard boiled egg fast

The first thing I’ve stumbled upon and quickly disregarded was the egg fast diet.

It is a form of a Keto diet – which is a no-carb diet – where you force the body to produce ketones in the liver, and use them for energy.

Basically, you’ll be limited to eggs, cheese, and butter. And for every egg that you’d eat, you’d have to follow up with a corresponding number of teaspoons with butter or cheese (your choice).

When it comes to weight loss, the idea has some merit, but it sounds like incredibly simplistic and dangerous approach to nutrition. No thanks!

The egg and grapefruit diet

hard boiled egg diet

This one is different. Whereas the name says grapefruit and egg, you are actually allowed to eat vegies, chicken, and fish too.

The grapefruit is there to help you lose weight faster, while providing some additional vitamins and minerals.

The Egg only diet

hard boiled egg diet

Whereas the egg fast was a form of Keto diet, and the grapefruit diet a modification to the traditional version, there is another, even more dangerous variety floating around the net. The Egg only diet.

It’s an all egg diet, allowing nothing else but eggs and water. And the occasional fainting. But hey, that’s a given! God knows what else you’d be triggering.

The traditional hard boiled egg diet

hard boiled egg diet for weight loss

Not impressed with the choice so far? – I wasn’t either. So I went with the traditional egg diet. This review and my results are based on what you’ll see below.

But what about the timeframe? Weren’t there several different schedules?

True – you have a schedule and recipes for the 3 day egg diet, the 7 day egg diet, and the 28 day egg diet. But being impatient as much as I’m lazy, I decided to go with the 14 day egg diet, or otherwise known as the 2 week egg diet.

It is half way between the shortest and longest variety, and hence the perfect test for this review.

What follows ahead, is my exact schedule from 2 weeks ago. Feel free to follow it to the letter.

2 week hard boiled egg diet schedule

Monday – AKA D day (day 1)

  • Breakfast: Two boiled eggs and half a grapefruit (squeezed)
  • Lunch: Two slices whole grain bread and apple (you can include boiled quinoa instead of bread – much better)
  • Dinner: Grilled chicken and green salad (literally whatever veggie you want)

Tuesday – day 2

  • Breakfast: Two boiled eggs and fruit (whichever you prefer)
  • Lunch: Grilled chicken and green salad
  • Dinner: Two boiled eggs, orange, and green salad

Wednesday – day 3

  • Breakfast: Two boiled eggs and fruit
  • Lunch: Low fat cheese, combined with one tomato, and one slice of bread
  • Dinner: Grilled chicken and salad

Thursday – day 4

  • Breakfast: Two boiled eggs and fruit
  • Lunch: Fruit (go and knock yourself out)
  • Dinner: Boiled or steamed chicken

Friday – day 5

  • Breakfast: Two boiled eggs
  • Lunch: Two boiled eggs and steamed veggies
  • Dinner: Grilled fish and green salad

Saturday – day 6

  • Breakfast: Two boiled eggs
  • Lunch: Fruit (enjoy – you know the drill)
  • Dinner: Steamed chicken and green salad

Sunday – day 7

  • Breakfast: Two boiled eggs and fruit
  • Lunch: Grilled chicken, tomato, and green vegetables
  • Dinner: Steamed veggies (lots of it!)

Monday – day 8

  • Breakfast: Two boiled eggs
  • Lunch: Grilled chicken plus green salad
  • Dinner: Two boiled eggs, grapefruit, green salad

Tuesday – day 9

  • Breakfast: Two boiled eggs plus half a grapefruit
  • Lunch: Two boiled eggs plus steamed veggies (a lot of these!)
  • Dinner: Grilled fish and green salad

Wednesday – day 10

  • Breakfast: Two boiled eggs and fruit
  • Lunch: Chicken (grilled or boiled) and green salad
  • Dinner: Two boiled eggs, grapefruit and green salad

Thursday – day 11

  • Breakfast: Two boiled eggs and fruit
  • Lunch: Low fat cheese, two boiled eggs, and steamed vegetables
  • Dinner: Steamed chicken and green salad

Friday – day 12

  • Breakfast: Two boiled eggs and some fruit
  • Lunch: Canned tuna plus green salad
  • Dinner: Two boiled eggs and green salad

Saturday – day 13

  • Breakfast: Two boiled eggs and fruit
  • Lunch: Grilled chicken and salad
  • Dinner: Fruit (enjoy yourself)

Sunday – AKA victory day (day 14)

  • Breakfast: Two boiled eggs
  • Lunch: Steamed veggies and steamed chicken
  • Dinner: veggies

This schedule concludes the 2 week egg diet, and I’ve managed to follow it to the letter. It took a bit of dedication and willpower, but once you set your mind right, it’s easy as cracking an egg.

You’ll eat a sum total of 42 eggs, so better buy in bulk, and refrigerate them. Do not boil the eggs for the day ahead, but only before each meal or every morning, after which you refrigerate them (very important!).

I’ve also eaten quite a lot of veggies, most of which cucumber (which is a natural diuretic), cabbage, broccoli, kale, spinach, and Brussel sprouts…

As for fruit, don’t eat more than one unless otherwise specified. You can really choose at your heart’s content.

Eat the green salad without adding more than a teaspoon (yes, you are reading it right) of olive oil, and tablespoon when you have to. Otherwise, try to eat the veggies raw without adding anything at all.

The 28 day egg diet is a little bit more generous in what and how much you eat, and the 7 day egg diet is therefore more restrictive. This is probably the best, and healthiest option between the two.

My hard boiled egg diet results

While egg diet success stories never make the headlines, my experience is not unique. More and more case studies are piling up, and lots of reviews show up across the internet.

Did I manage to lose 24 pounds in 14 days?

Nope I didn’t – mainly because I don’t have so much weight to lose in the first place, and partially because the last couple of pounds are the hardest to go.

All in all, I did manage to drop 10 pounds, which having my weight in mind, is incredibly impressive.

I’m willing to wager that for people who are noticeably overweight, the bar can go as high as 20-25 pounds per 2 weeks.

Few tips on how to get better results with the boiled egg diet

hard boiled egg diet tips

Generally, there is nothing fancy to say about how to approach this diet. It says what it says, and doesn’t say what it doesn’t say. Simple, right?

I’ll just go ahead and add few hacks, in order to maximize your results.

Fiber intake!

Considering how the hard boiled egg diet doesn’t provide a lot of fiber (eggs, remember?), you must include it in your diet via other sources. And while vegetables are excellent for this purpose (artichoke, broccoli, etc.), you can speed things up by adding chia seed in your salad. Just sprinkle a teaspoon of chia, and you are good to go.

It will also provide you with a healthy dose of omega fats, and 5 grams of fiber per tablespoon. Sweet!

Avoid junk food and alcohol

Did the schedule say anything about cheeseburgers, soda drinks, or a six pack? No? Well, you know the drill. Empty the fridge for a week, and say no to junk food.

*Do that via a telephone or a messenger, for otherwise junk food can be very persuasive.

Drink a lot of water

Hydrating yourself is of utmost importance, and your results can vary greatly due to how many glasses of water you have a habit of consuming daily. The best bet is to drink between 6 and 8 glasses of water each day.

You’ll be consuming a lot of vegetables, so don’t go crazy and overboard with your water intake, and try to stick to 6-8 glasses per day, unless you otherwise feel an urge.

Oh, and do eat cucumbers. You’ll find that hard boiled eggs make a great combination with cucumbers.

Enough sleep

This may sound simplistic, and I might be coming off as pretty ignorant right now, but there is a link between weight loss and adequate hours of sleep, so you better pay the sandman. Eight hours per night unless you are dramatically different than most people and can go ahead with 7 just fine, or need 9 in order to feel properly rested.

Hard boiled egg diet review – the conclusion

I hope this review gave you enough info so you can form your perspective better when it comes to losing weight on an egg diet. I wasn’t able to find any side effects, but would definitely urge you to consult a doctor before you give it a try. Especially if you decide to go with the 28 day variety!

In essence, hard boiled eggs are healthy, contain quite a few calories, and are an excellent source of protein, fat, vitamins and minerals. Eat your fruit and veggies as specified, consume fish or chicken, and you are looking at a really affordable, balanced, efficient, and fast diet.

And while this diet doesn’t quite support exercise (because you are not eating enough carbs, remember?), you should stay lightly active, and take a walk on a daily basis.

It is not a long-term approach to losing weight, so once you finish with it make sure to return back to a balanced and healthy diet, and back on the exercise wagon.

My husband has created a beginner friendly and very efficient fitness program, so you can also check that out, and get a free 7 day trial by simply signing-up with your e-mail address. We won’t do any voodoo with it, I promise.

It’s me in the corner (R.E.M. reference, but it’s also like actually me in the picture there).

fitness updated

It includes a lot of different schedules for every goal and fitness level, 19 high quality videos, and a library of recipes. Oh, and there is an algorithm that tells you exactly what to do on any given day, according to your measurements, goals, and preferences.

Give it a shot – it’s free to try.

I hope you enjoyed my hard boiled egg diet review. Anything you need, I’m with you in the comments below.

Updated: Frequently Asked Questions

When I wrote this guide a while ago, I never expected such a massively positive response. The comment section below is filled with people who’ve been trying this boiled egg diet, many of whom with terrific results. I’m glad to be part of your journey guys, and I’m grateful for the opportunity to write something and touch the lives of so many people. It is a humbling experience and great responsibility as well.

Many of you have shared interesting and inspiring stories as well, so we wanted to give something back – a selected few will receive an e-mail with login information for our workout program Fitness Updated (as a gift for being so generous to share part of their journey!)

Also, we’ve been getting tons of e-mails with questions regarding the hard boiled egg diet, and many of the comments below continually repeat themselves. For this purpose, I decided to write a comprehensive Frequently Asked Question section, and answer all of them in a single batch. I believe it will improve the readability of this page, and help you guys on your jorney.

P.S. I’m working on two other articles regarding the hard boiled egg diet, and they will cover the modified version (for those who exercise, and those who want to keep this going for more than two weeks), as well as the short 7 day hard boiled egg diet. Stay tuned!

That being said, let’s start with the frequently asked questions!

1. Why should I boil the eggs on the same day when I consume them? Why not the night before?

I emphasized this in the article and never left an explanation. It is really confusing, but the rationale goes like this – eggs turning bad, which happens when they are left out of the refrigerator or close to a heat source, can be a major health hazard. So if you enter the habit of preparing them in batch, one day or another, you’ll eat a bad yolk, and with it all sorts of trouble. If you are careful enough, sure, go ahead and prepare in batch, but that’s playing with fire in my book.

2. Boiling the eggs – is it a must? Can you, say, scramble them instead?

If you are preparing them without oil, all options are open. However, do note that hard boiled eggs retain more vitamin B-12, and scrambled eggs retain more calcium and vitamin A. The quantities are hardly noticeable, but still.

3. How much chicken should you consume?

In order to maintain weight, one should consume a gram of protein for every pound of body weight (total for the day). One part of it will come from the boiled eggs, but the other from the chicken. So, since one boiled egg contains 6 grams of protein (the purest form of protein you can find in food), you go ahead and do the math.

However, this is about maintaining your weight. For people who want to build muscle (with exercise), the number goes up to almost 2 grams of protein per body weight. For those who want to lose weight, we are talking about something between 0.6-0.8. And considering that you’ll consuming very pure protein from the eggs, there is a bit of room for adjustment towards the lower end.

4. How about fish?

The same can be said about fish. And even turkey for that matter.

5. Ok, but which part of the chicken is the best for this hard boiled egg diet?

Chicken breasts, due to their protein/fat ratio, are the best option.

6. How to prepare the chicken?

Grilling works best, but you can boil in a pan, or put it into the oven.

7. What about spices and herbs?

Sure, sprinkle till your heart is content.

8. Can I switch days from the calendar?

Only if you have to, because the schedule is fine tuned in order to take your body through several different stages.

9. How soon am I going to start seeing results?

All people are different, and all of us are leading vastly different lifestyles. On top of that, you can be more or less physically active, have more or less weight to lose… All these factors come into play when determining how fast you’ll see results. In my experience talking with people, I’d say around days 4-6. At first, progress comes slowly, and then it piles up.

10. What can I drink?

The guide says it all, so there is no need to reinvent the wheel – water is the only option if you ask me, but you can also have black coffee or tea.

11. How about the slices of bread? Can I add something on top?

Tomato sauce would be fine, along with some spices and herbs.

12. Is there a substitute for the bread?

Sure – go with quinoa, buckwheat, or millet grain. Do your math and swap the numbers in order to decide how much to eat.

13. How about the cheese?

Low fat cheese is the only option. As for quantity, go between 30-60 grams according to your own weight and rate of progress (note – one egg is around 50 grams).

14. How about avocados?

The plan says what it says, and doesn’t say what it doesn’t say. However, if you are so stubborn and want your avocado nonetheless, then eat one slice (a quarter) on days when you feel hungry (note – no more than 5 times per week).

15. What can I eat between meals?

Green leafy vegetables! How much? Well, don’t go overboard with it. They contain a lot of water, and if you are not careful, you can retain much of it (this is not a problem, but might reflect differently on your scale measurements and therefore freak you out)

If you need something else, try a carrot every once in a while.

16. Ok, and how about exercise?

I will repeat myself here and say this – the only reason why I’m so drawn into diets like the hard boiled egg variety, is because I’m a lazy cat myself. And considering the restrictions and limitations that come with this diet, exercise might cause more harm than good.

During these two seeks, I would definitely advise against it, but you can go at your own risk. Better yet, consult a medical professional. The hard boiled egg diet is a radical lifestyle change, so you don’t want to add something else on your back at the same time.

If you decide to work out, you’ll have to modify the core of the diet, and that’s a topic for another discussion.

17. Which veggies to eat and which ones to avoid?

You should avoid starchy vegetables, and focus more on leafy greens. Simply put, make sure to avoid these (not religiously, though):

Beets, carrots (I know I mentioned these one as a snack choice, so don’t worry – have one every couple of days if you feel like it), green peas, corn, sweet potatoes, white potatoes, yams, parsnips, taro, winter squash…

18. What’s the deal with grapefruit? Can I eat something else? And how about the part when it says fruits instead of specifying which one?

Here is the thing with grapefruit. It contains an organic compound called nootkatone, which activates an enzyme called AMP-activated protein kinase. When activated, AMPK encourages glucose uptake and other energy producing processes.

You can eat other citrus fruits, like oranges, but I’d go with the grapefruit.

As for the specific instances where it says only fruit, you can eat whatever you like, although I’d stick with a single apple, or perhaps two plums, or something that is not filled with so much sugar.

Disclaimer: I’m not a medical professional, nor a certified nutritionist. We don’t have one on board either! This means that you should not follow our advice without consulting a doctor, nutritionist, or medical professional first! If you use any of the information on this page, it is at your own risk.

259 opinions already. What's yours?

  1. Anusha

    Hi
    Do u gain back the lost ponds of weight after u stop doing the egg diet?

    Reply
    • Slavko

      Hey Anusha,

      It all depends on your lifestyle afterwards. If you get back to unhealthy food and sedentary days, yes. But, it you remain reasonably active, or at least eat clean, then there is no rebound whatsoever, and you get to maintain a slim waist.

      Reply
      • Georgia

        Why can you not boil the eggs the night before? Why is that “very important.” I don’t understand what the difference so many hours is going to make if I do it the night before or the morning of and eat them through out the day? Please help me on this. My brain needs an explanation.

        Reply
        • Kelley

          Yes, I need to know this answer too!

          Reply
          • liat

            so ive been on this plan for 7 weeks. the first two weeks i did it by the book. after i lost 10 lbs, i went into a sort of plateau so i built in friday and saturday as cheat days and lost another 5. now i do it sunday through thursday and cheat to my hearts content friday and saturday and im perfect! i boil my eggs once a week. its just for convenience that i can boil a dozen eggs and eat them as i go along. i love this plan. i weight lift, so i built in a trader joes mini avocado on my lifting days now that im more in maintenance than losing.

        • Jen

          Did we ever get an answer to “why can’t you boil the eggs the night before?”

          Reply
      • CARINA

        Hi Anusha,
        If I feel hungry in between meals, can I drink chicken broth?
        Thanks, Carina.

        Reply
        • Nona

          I would like to know the answer to this also. Can you eat almonds or any other nut as a snack?

          Reply
    • Ronnie

      Can you have a few crushed almonds or raw pumpkins seeds on your salad instead of chia seeds? Also, are you allowed to have salt substitute?

      Reply
      • liat

        no. it amazes me that people cant just stick to a plan. just go by the plan. after you reach your goals then you can play around with the meals more.

        Reply
  2. Chantal

    Hi there, i would just like to know, can i drink Coffee/Tea in this diet ?

    Reply
    • Slavko

      Hey Chantal,

      You can drink tea as much as you like. As for coffee, it depends. It it’s black coffee only (no sugar and no cream) then yes, sure. Though I wouldn’t recommend more than 1-2 cups per day.

      Reply
  3. Courtney Lynn

    Hello! I’m just curious if there is a limit on how much chicken to eat & how much salad ? What veggies can be eaten ? And could I bake the chicken rather than grill ?

    Thank you I’m advance.

    Reply
    • Slavko

      Hey Courtney,

      As for the chicken, you can definitely bake if grilling is too much of a hustle. The rule of thumb for veggies goes that if it is green and leafy, you can definitely eat it – as often as you like, and in any quantity that you like.

      As for the upper limit on chicken, it goes just as it does with any other protein source – according to your measurements, and body mass index. One gram of protein per pound of weight is a safe guesstimate (per day). So it goes that you should consume X grams of protein, distributed, more or less evenly, throughout the day.

      Hope this answers your question.

      Reply
      • Liat

        So can I eat lettuce all day? Cucumbers all day?

        Reply
      • Liat

        And I’m a bit confused. If it states that I should have egg for breakfast, bread for lunch and chicken for dinner (day 1) and I’m 143 lbs. That means I can technically eat approx 14oz of chicken in a sitting! Please help!

        Reply
        • Amy

          I don’t think you are calculating correctly. 1 gram per pound of body weight is approximately 5 ounces for you.

          Reply
          • Connie

            Im 260 how much should i eat

        • Layla

          It’s 1 gram per pound of body weight per day, not per meal :-) So that should be about 143 grams per day for you, (which is about 5 ounces, like another comment said), and that divided up between the 1-2 meals that have you eat the chicken or fish should be totally doable! Not a ton of food at all.

          Reply
          • liat

            your wrong, its 1 gram of PROTEIN per lbs of body weight, not ounces of the food being eaten. thats what your not getting. trust me, ive lost 15 pounds doing this for 7 weeks. 5 ounces of chicken has only 45 grams of protein, 235 calories and 5 grams of fat. that wouldnt sustain anyone. id starve to death! i eat an average of 10 ounces of chicken on this plan (along with the other meals, whether eggs or fruit).

          • Susan

            213 pounds equals 7.5 ounces

          • Meri

            Hey guys, sorry for being so late with my reply!

            To solve this dilemma, just have in mind that you should be eating around 1 gram of protein for a pound of bodyweight, only if you are aiming to maintain your current weight. If you are after weight loss, and you don’t follow any exercise program, then it’s much lower (I’d say around 0.7 grams per one pound of bodyweight, but you can test for yourself and see whether or not you can cut the meal sooner and still feel satiated enough).

  4. Barbara

    can I drink coffee on this diet and how much fish or chicken can I eat at a single meal

    Reply
    • Slavko

      Hey Barbara, just answered both questions above your comment.

      Hope you find my reply useful.

      Reply
  5. Mary

    Can the eggs be cooked other ways, ie, scrambled, as long as no butter, oil spray,etc. is used?

    Reply
    • Nelleka Taylor

      I was going to ask all of the above questions as I feel those questions do need to be answered.

      Reply
      • Slavko

        Boiled has the best nutrient properties, but yes, you can definitely scramble them if you manage to cook without oil.

        Reply
  6. Jennifer Schmidt

    I’d love to see all of these questions answered as well.

    Reply
  7. Laura

    OK I’m not a dietitian but i’m a serial dieter and I’m going to answer the questions: of course you gain the weight back after you finish the diet if you go back to your old eating habits that made you overweight in the first place. I would suggest this diet is helpful for a kick start to a more long-term sustainable eating plan or to fit into an outfit for a specific occasion that you need to do quickly. I drink as much tea and coffee as I like and am losing quite a lot of weight on this plan – milk but no sugar. No need to limit the chicken or the salad, just stop eating before you feel completely stuffed. You will still lose weight. The method of cooking is not going to have the slightest effect on the meat or the eggs if you aren’t using oil. Good luck everybody!!

    Reply
    • Mary

      Hi , I don’t eat meat but I do eat fish, can I change the chicken for fish or tofu or should I just leave it out altogether

      Reply
      • Slavko

        Hey Mary,

        Most definitely! The chicken is meant to represent a clean protein source, but you can definitely switch to fish (even better), or tofu. Do not leave out the chicken for your body requires protein.

        Reply
    • Slavko

      Hey Laura,

      Glad to hear about your success with this diet, and thanks for chipping in!

      Reply
    • Rhonda

      Laura Thank you so much for your response……I just finished day 3, and found your input most helpful.

      Reply
      • Margaret

        I’m also a serial dieter and have learned a lot good tricks. The perfect hard boiled egg: Put eggs in pot of water and bring to a rolling boil…turn off the heat, cover the pot and let it sit for 10 minutes (turn on a timer) run under cold water to stop the cooking. Comes out perfect every single time; never overlooked. Try it 😋

        Reply
        • Kelley

          Also, two teaspoons of white vinegar and a pinch of salt make the eggs easy to peel! :)

          Reply
    • Howard

      Laura I like your comments, with your easy writing style and adding extra information about what you can do is very informative, you should write a diet program.

      Reply
  8. Simon

    Got four stone to lose! This sounds like a great kick start! Then onto low carb healthy diet?

    Reply
    • Slavko

      Sure Simon,
      The low carb diet, given your goals, will help you sustain weight loss progress for months before you hit a more serious plateau. This is an excellent start to transition towards it though.

      Hey, btw, check our fitness program, it’s mentioned at the end of this article. You have a free 7 day trial, with only an e-mail registration – I think the recipes included in the program are going to be of help alone.

      Reply
  9. Dawn

    Can vinegar be used on the salad? Also how long should I be walking a day?

    Reply
    • Slavko

      Hey Dawn,

      Vinegar is allowed, sure. As far as walking goes, you can try with 1 kilometer per session, see how you feel, and then increase the distance. Check our fitness program if you like as well, it has a free 7 day trial with just an e-mail sign up.

      Reply
  10. Jenny

    Hi..
    I lobe eggs so i feel like this has answered my long awaiting questions.. so im not a big salad gal id eat lettuce but id say thats as far as id manage 🙈 can you have veggies with lunch & dinner 🤔🤔

    Reply
    • Jenny

      Also can u put pepper on the eggs and what do u put on the bread 🤔

      Reply
      • Tania

        I was thinking about the bread too. As a green salad allows for avocado I’m thinking we could get away with a little of that without the butter.

        Reply
        • Eva

          Another version of this same diet uses sweet potato in place of bread. I roasted mine (the sweet potato). It’s about getting some carbs in there in the beginning and sweet potato is a MUCH better carb for you.

          Reply
    • Katherine

      The low calorie veggies would work in place of salad if you don’t like lettuce.

      Reply
  11. Tori

    I’m on day 6, when should I start seeing results?

    Reply
  12. savio

    Hi i need to loose approx 20 kgs could u please help me out…

    Reply
  13. Sherry Almeida

    Hello,

    Beside leafy green vetables whatelse is acceptable? What ones do we avoid?

    Thank you,
    Sherry

    Reply
    • Katherine

      Avoid starchy veggies.

      Reply
    • Eva

      Green lettuce (not iceberg or even romaine – stick to field greens, baby greens, etc.), kale, collard greens, spinach, broccoli, asparagus are all great, but peppers, asparagus, onions, eggplant and artichokes are also low in carbs/starch. You’re trying to avoid CARBS, so stay away from corn, potatoes (duh), parsnips, green peas, pumpkin, winter squash, and yams / sweet potatoes (except when you substitute sweet potato for bread on this diet).

      Reply
  14. Jerry Thompson

    I love the low carb egg diet , especially since I purchased on HSN the new Egg Stripper by Grania Products. Made my life easier as it peels up to 5 hard boiled eggs under 10 seconds
    I make my eggs for the week
    I cook them , chill them, then put in fridge for the week
    When I need them just use the Egg Stripper

    Reply
  15. Nakinti

    Hello, about the chicken and fish, can you grill/boil with a little bit of salt, bouithlon cubes to taste? And even chilly?
    Thanks for the review!

    Reply
  16. Mariya

    What kinda dressing can I use on the salad ??

    Reply
    • Katherine

      Any vinegar would work, you could use sherry, balsamic, rice, or champagne vinegar or mix in some spices and herbs with it. A teaspoon of grainy mustard whisked into vinegar with some sliced or minced garlic is also good and a fast dressing to make. Another good dressing is salsa and since it’s usually just tomatoes, onions, and peppers/jalapenos, it counts as a “veggie.” A little soy sauce mixed with lime juice or vinegar, ginger, and minced garlic is also good. Serve it with your chicken on a bed of butter lettuce, shredded carrots, and bean sprouts, it’s great!

      Reply
      • Connie

        What about apple cider vinegar

        Reply
  17. Alice

    Hey, I’m vegetarian and I’m going to start this diet on Monday. Would like to know if I can substitute the chicken and fish for Quorn meat instead and when do you usually start to see results ??

    Reply
  18. kurt

    Liked the review of the diet. No dog in the hunt, is hard to find on diet reviews. Thinking about it to start the year, dead on 20 pounds overweight. But I am an avid tennis player. Any thoughts on adjusting it for more intense exercise?

    Reply
    • Slavko

      Hey Kurt,

      We had a site update last year, so many of the comments were left without an answer. So I’m writing this with the hope of other people finding it useful…

      That being said, if you are going through intense workout routines, I’d say add more lean protein (as much as you can really), or keep it close to what you’d normally eat but in that case add some grains for carbs.

      After all, the review specifies that this is not a diet that one should follow when on a workout program.

      Hope this helps.

      Reply
  19. Swetha

    Hi I have started this diet 6 days ago but could manage to lose only 1 kg weight. I had 2 boiled eggs and an orange on the morning with either bullet coffee or lemon water. Afternoon had 2 boiled eggs and an apple with a cup of green tea. Evening an apple and a cup of green tea. Night had another cup of green tea with a small bowl of oats porridge. Can you please answer why I’m not losing.

    Reply
    • brianna

      Swetha,

      You do not seem to be following the protocol instructions completely…
      You need the chicken (or fish) protein, and greens. Oats aren’t even in the list, so I can see why you’re struggling. Stick to the plan! Drink lots of water and go for a walk everyday.

      Reply
    • Katherine

      Doesn’t “bullet coffee” have butter in it? Butter is not allowed on the diet. Follow the plan strictly and you should start seeing results. You’re also not following the protocol as the other commenter mentioned. Eat veggies and protein, the daily meals are posted above.

      Reply
    • Teresa

      I have been on this diet for 6 days and have followed it precisely, other than some organic half & half in my one cup of coffee every morning. As of this morning, I had lost 10.4 lbs.

      Reply
      • Cyndi

        Wow that’s great curiois how much you lost after 2 weeks i would like to try this

        Reply
  20. Geri Velasquez

    Hi.. you said no alcohol… how about hard liquor?? 😉

    Reply
    • Danae

      Um…hard liquor IS alcohol. No, not allowed.

      Reply
      • Kathleen......

        Really, Liquor? Seriously. Oh my God people its only 2 weeks. Suck it up and take it off (the fat). Pull out your bikinis and don’t look back.

        Reply
  21. Candy

    How soon after starting the diet can I expect to start to see my weight loss?

    Reply
    • Meri

      Hey Candy,

      Many factors are into play (how much weight you have to lose in the first place, what is your level of physical activity throughout the day, how much sleep you’ve been getting, etc.) but I’d say days 4-6. The effect is usually gradual and then you’ll see a noticeable change all of the sudden.

      Reply
  22. Alex

    Does steamed vegetables refer specifically to just ‘green’ vegetables (e.g., broccoli, cabbage, beans, spinach, Brussels) or can you eat cauliflower and peas?

    Reply
    • Katherine

      When people say “green veggies” it often refers to the lower calorie veggies that are not just green, so onions, tomatoes, eggplant, peas, cauliflower, the colored peppers, garlic, shallots, and bean sprouts would all count towards your veggie servings. I’ve already eaten most of those and I’m only on day 8. :)

      Reply
      • Keionnia

        Thinking of trying this!! How much did you lose? Did you experience any headaches? Thanks for any advice.

        Reply
      • Eva

        Green peas have high carbs / starch. So, I’d stay away from them here, but all the rest sounds yummy!

        Reply
  23. Linda Ann Kennedy

    New To thé group thanks for sharing ppl All m’y questions have been anwsered…now im ready for m’y first breakfast: 2 boiled eggs, 1 grapefruit and m’y coffee with lowfat creamer …(working on that creamer)

    Reply
  24. Sonia

    Hi. I’m Just about to start this diet and I can’t find anywhere on the Internet about:
    What drinks you are allowed
    What condiments you can use for cooking herbs spices soy sauce etc…
    How much low fat cheese can you have
    Can you use ginger garlic onion pickles?
    Avocados. If yes how much?
    Many thanks.

    Reply
    • Danae

      I have found that letting common sense guide me has worked. We all know what’s fattening and what isn’t. We know to drink water vs. soda or alcohol. We know not to use mayo, butter, cream. If you are using something with a trace amount of calories…of course it’s OK (ginger, garlic, onions, pickles)
      I have been drinking drinks with no calories: tea, water, sparkling water.
      I have been using non-fatty condiments: Ponzu, Bragg’s Liquid Aminos, Sriracha Sauce/hot sauce, apple cider vinegar/spicy mustard mix (for salad dressing) any and all dry seasonings and herbs.
      I use 1/4 avocado per serving. For cheese, I eat 1-2 low fat organic string cheeses.
      I have even had to use a little oil here and there and I’m still losing weight.
      I hope this helps.

      Reply
    • Katherine

      I use lots of spices and garlic in my cooking. I season bok choy and bean sprouts with ginger, garlic, soy sauce, and rice vinegar. Throw in your chicken and it’s a nice stir fry without oil. I buy the big bok choy (not the baby ones) and eat nearly the entire head of it with a pile of steamed bean sprouts. I’ve baked tomatoes and zucchini and used Italian seasoning and fresh herbs. Did the same with eggplant slices. I roasted tomatoes, onions, and green beans with thyme and rosemary. I made curried cauliflower, tomatoes, and spinach one night that was delicious. I made a “sauce” for the cauliflower by mashing it up and then putting it in the blender with a little water to make it the consistency of sauce, so I had a bit of curry sauce for the chicken and veggies. I used one slice of low fat pepper jack cheese on the cheese/bread/tomato day, it was a package of six slices so I didn’t measure it. I weigh my chicken raw and use anywhere from about 3.7 to 4.4 ounces raw as my portion size. It’s really plenty with all the veggies. I also like to use the bags of frozen veggies, makes it easier with no chopping. Not using avocado because of the fat content, I figure there’s enough fat in the egg yolks. Good luck!

      Reply
      • Eva

        You’re my hero. :-)
        #FoodieHeaven

        Reply
  25. Sonia

    Sorry. Also Any milk in tea or coffee?

    Reply
    • Meri

      Nope, no milk for two weeks.

      Reply
  26. Valerie

    What can I substitute in place of the bread or quinoa?

    Reply
    • Julie Howkins

      Yes, she said that on the post

      Reply
    • Katherine

      There is only bread (or quinoa) on ??three of the days, so it’s not a huge amount.

      Reply
    • Eva

      Sweet Potato!

      Reply
  27. Julie Howkins

    How much low fat cheese?! Is mozzarella ok?
    And avo allowed?! If so, a half or a whole?!

    Reply
  28. Dar jo

    Hello
    May you offer suggestions for cheese substitution, or may I just 86 it all together?

    Reply
  29. ritesh

    Hello,
    I’ve one question why people in poor family have less percentages of heart attacks although riches have consultants,caretaker and lot of high standard diet.

    Reply
  30. Leanne Shepherd

    Hello, can you drink skimmed milk on the diet with tea please?

    Reply
  31. Kim

    I don’t drink coffee but occasionally enjoy a 5 hour energy when I need a caffeine boost. Is this okay to have? They are zero sugar and only like 4 calories. Wanted to make sure I can drink these. Thanks

    Reply
    • Meri

      Hey Kim,

      I think it is ok to drink the 5 hour energy.

      Reply
  32. Kristrún Sif Hansen

    I did this diet and I have to admit it was easier than I thought but me being in the obese category I expected to loose more weight. Only half of my plate was veggies or salad as I tried to keep the meals in nice portions, I only lost 2.9 kg (6.39 lbs), you are welcome to take a look at the results on my blog gribba.dk.

    Reply
    • Sidonie

      Hi, I just started my diet a week ago. But I’m not seeing results yet because I’m obese. I follow the instructions correctly and I’m currently in a gym club. Please is there another thing I need to do to enable me loose weight faster? Thanks.

      Reply
  33. Shan Lee

    Wondering how much quinoa is substituted for the 2 slices of bread?

    Reply
    • Katherine

      You might want to make your quinoa serving equal calorically to two slices of bread.

      Reply
    • Liat

      A half a cup quinoa should be good. If you make it with vegetable stock and a bit of salt, it’s delicious!

      Reply
  34. Christine Harris

    Do you just eat the bread dry

    Reply
    • Katherine

      I toast my bread and on the cheese/tomato day just make it an open face sandwich. I spread roasted garlic on the toast the other day.

      Reply
  35. Nazreen

    Hi, day 1 lunch is 2 slice bread and fruit.. is it just plain bread/ toast or can I put something on?

    And can I swop the meals for eg.. take Wednesday’s cheese and tomato and make a toasted cheese on day 1

    Thanks

    Reply
    • Katherine

      Nazsreen, I spread my bread with roasted garlic. It’s such a treat. Put the entire bulb of garlic in the oven to roast it.

      Reply
  36. Susan

    I am on day 7. I have lost 4 lbs so far. I’m doing the 14 day plan. To make boiled eggs taste better… I sprinlked hot sauce on them. Also to break up monotomy. I sprayed a microwave proof coffee mug with PAM. Add two eggs… Mix and microwave for two minutes. Top cup with coffee filter or paper towels. It Will Pop!. You can add scallions…red pepper. Etc.

    Reply
    • haley

      Pam cooking spray to cook eggs? Gross. Throw that fake really bad for you spray in the trash because it is very harmful to body. Use olive oil instead. Eggs are supposed to be boiled as scrambled adds at least 20 calories/egg due to oil needed to cook. Sea salt for taste.

      Reply
  37. Susan

    I forgot to mention. To flavor chicken…. I squeeze fresh lemon or lime on it when cooking. Add water to skillet as needed not to burn

    Reply
  38. Robert Phelps

    Dear all. I’m 63 male and retired early last August from a senior manager position in the UK. I’m about to go world travelling, starting in March. I’m taking no meds and have no ailments or mobility issues of any kind luckily.
    My story is this.
    Like a pit pony out for the summer, I slobbed around and caught up on daytime tv. Couch potato for months and virtually no exercise. Not my usual.
    Now, I have never dieted before and
    recently gave this 14 day version a try. This is my testimonial and it is a from the heart encouragement to get it done.
    You are worth your effort. You will be happier and be an inspiration for others.
    If you’re reading this you feel a need I am guessing?

    I completed the two weeks with just two minor sweet cheats involving cake and am surprised and pleased with results. Thank you to those who inspired me with their stories.
    What follows is data I have never shared until right now so huddle in. I did not look especially overweight but knew I was. Just on 6ft and 268lbs I am after three not two weeks 232lbs.
    Yes I have exercised more by walking 3 distances weekly of >5 miles, also some cycling. For drinks there was no change. Always coffee with no milk or tea with a little amount. No sugar or sweetener in either. Never drink fizzy drinks. Just real ale occasionally. Through the day I take a litre of water with a whole lemon less the skin of course, crushed up in it to
    include the pulp. This diet does work and to relieve the boredom of the ingredients recommend experimenting with herbs on at least the chicken. I cook for just me usually and have an air fryer used now as a mini oven for chicken and fish.
    Baking pies in it are on hold right now.
    Cooking in foil parcels, I add variations of a few blueberries, cherry tomatoes, whole garlic cloves, herbs, black pepper and dashes of Worcester sauce to pep up skinless chicken breast fillets.
    Drizzle the ‘Sauce’ on salad or veggies. Small smoked salmon steaks I buy ready infused with chilli and lime so are tasty anyway.
    Veggies I eat raw and always add plain boiled baby beetroot’s to my list.
    Chia seeds I gave up on. Didn’t know they went gloopy. 2 tablespoons a day was too much. Resorted to tipping them in dry immediately rinsed down with lemon water. Not good I know but I hated to just toss them out. Ideas welcome.

    We all know by now what we should be doing so we have no excuses. Yes I found it hard going for a few days.
    Luckily I am a rare drinker and had no other major cravings.
    A Valentine’s dinner cheat session with my lady friend next Wednesday will not be the end of my world ! Stick to it as the results are pretty instant and reducing numbers are so rewarding. I weigh daily at the same time in the morning.
    1lb loss a day minimum is not unusual.
    I will be continuing and will reach my target of 190 lbs by my August birthday.
    I’m just a regular guy that enjoys life and knew I needed to change to be able to play ‘Spot the weekend’ fully.
    Hope it goes well for you and that you have fun with it. It is possible honest.
    Check with your physician if you have any concerns whatsoever.
    Gotta’ go my eggs are ready 😂

    Reply
    • Katherine

      Robert, that is fantastic progress and congratulations on your amazing result. I too am seeing incredible results and I’m only on day 8. I’m so grateful that the diet was posted here, I know it’s all over the internet but it is in different formats with different foods and I found the explanations here to be sensible and concise and the diet a realistic one. I happen to enjoy all the foods on the diet.

      I wanted to respond to those above who asked about the two “bread” days. I didn’t do the quinoa as I don’t happen to like it, to me it is like eating air LOL, so I used Ezekiel whole grain bread and toasted the slices. Ezekiel is usually found in the freezer section. It’s really the only bread I can eat that doesn’t light me up, it’s absolutely horrible if you don’t toast it (LOL) but it’s delicious and grainy when it’s toasted. It’s the only commercial bread I’ve ever found in which I don’t want to demolish half the loaf when I get it home, so it’s easy to keep around in the freezer.

      On day one I spread a little roasted garlic on my toast (you could also “bake” your apple in the microwave and spread part of it on your bread as a spread), and on the day with the bread/cheese/tomato, I made an open face toasted sandwich using low fat pepper jack cheese. Simple and delicious. :) Technically roasted garlic is probably not allowed but I figured since I use sliced garlic in all my veggies and salads it wouldn’t hurt. And it’s so good and such a treat! Put roasted garlic and shallots in your salads, folks, it’s out of this world. I also steam my chicken with slices of garlic on top.

      I’m on day 8 and have lost 11 pounds so far. I want to thank the author for this great write-up on the diet.

      Reply
      • Rachida White

        Did you put salad dressing on your salad if so what kind???

        Reply
      • Rose Marie

        I have done this 14 day plan successfully substituting breadwith equal caloric value of plain sweet potatoes and it worked for me. I also will be starting up again keeping mydaily caloric intake between 1000 to 1200 daily.I also ate oranges for breakfast and cantelope , berries and apples for lunch fruits. I did have to split my protein between lunch and dinner on fruit for lunch days as the fruit did not hold my appetite by itself.

        Reply
        • Liat

          How much weight did you lose in the 14 days?

          Reply
    • Meri

      Hey Robert,

      Your story is the most inspiring one in the comment thread. Such dedication! We wanted to give back a little something as a thank you gift for your comment, and for motivating people to stick with the journey.

      Therefore, we’ll be e-mailing you with user access to our fitness program – free of charge, as a thank you gift for sharing your story!

      Reply
  39. Mackenzie

    I only eat breakfast and one other meal so I can’t get 3 in. I lost 30 lbs by doing this 2 years ago and now I can’t change, not hungry. I eat around 4:00 in the afternoon. My question is, since I don’t eat the lunch portion, can I combine it with dinner? Or at least the fruit? I gained 8 lbs back over Christmas and need to get it off.

    Reply
  40. pina

    can you have milk with coffee on this diet

    Reply
  41. Tuscany

    I’ve been off and on low carb forever, finding Atkins the very best way to lose weight, because it puts your body into a state of ketosis, where you burn calories 24 hours a day. With all of my experience, I can give tips on the Egg diet. Avoid: corn, tomatoes, carrots (sugar) andall kinds of potatoes. Stick to mostly leafy greens, not too much broccoli. Read labels as most canned/bottled products contain sugar and CHEMICALS. Lunch meats are ok, but read the labels for the same reasons.

    On Atkins, you stick to 20 g carbs a day and those from veggies. Not fruit. Fruit is high in sugar. Just a note, as this is not an Atkins diet, it’s an egg diet. In other words, these are tips based on low carbing success. If you find you are NOT losing on the egg diet, read up on atkins.

    Reply
  42. Diane

    Would this have negative effect (like will I gain my weight back) if I follow the hard egg boiled diet right after I take the General Motors diet?

    Reply
  43. Megan

    Hi
    so i am new to this and am kinda scared to start because if i don’t see results ill probably curl in a corner with a bowl of ice cream lol … just kidding but i would be upset.
    So I’m not a fan of fish at all really so my question is can i substitute Salmon for fish?

    Reply
    • Kathy

      I’m taking a prescription that I’m not to eat grapefruit, can I just exchange another fruit? Thanks

      Reply
      • Stephanie

        Can you have anything between meals? I’m on day 1 but I’d like some carrot sticks or salad or tomatoes between meals. Is that ok or just 3 meals aday? Nothing extra?

        Reply
      • Kim

        I’m curious about this as well. I simply don’t like grapefruit. Thank you.

        Reply
  44. Tonya

    Can I just eat like 6 eggs daily, and drink plenty of water, and still lose weight?

    Reply
  45. Caryn Durski

    Would this be safe for myself, as a breastfeeding mother, as far as calorie intake? Id really like to try it if so. And you said eggs cant be boiled ahead of time? Rather you boil all your eggs for the day each day? Thanks for the help.

    Reply
    • Kay

      I have a small machine that boils eggs in just minutes. I put them on.and when they are ready. There are two sizes of themachine (one cooks 6 and one cooks 12). I put the eggs in ice water for a minute after they are done then into a container with ice cubes with a lid. Shake for a few minutes and the shell will absolutely fall off. Of course I am retired so I have unlimited time. This absolutely just takes a few minutes and you are set for the day!

      Reply
  46. Vicki

    Just curious, I just started this diet today. Is there any thing I can snack on in between meals, the 2 boiled eggs and fruit for breakfast didn’t carry me over to lunch so I just drank water until lunch time.

    Reply
    • Stephanie

      I have the same question. Can you eat an extra salad or raw veggies between meals?

      Reply
    • Evelyn

      No, you cannot eat anything in between meals.

      Reply
    • Meri

      Hey there,

      Leafy greens are completely ok, and after a while, once you get used to chewing something, they actually become tasty.

      Reply
  47. D

    What can you substitute for citrus fruits or any fruit?

    Reply
  48. Regina

    I exercise 6 days a week… what could I increase in order to maintain my workout routine and lose the weight. Thanks

    Reply
    • Meri

      Hey Regina,

      Definitely protein (chicken, turkey, fish), some nuts and seeds, and carbs from grains like quinoa, buckwheat, and millet grain…

      Reply
  49. Ruth

    When you have for lunch fruit. Do you only eat 1 fruit? Or as many as you want? Dose it need to be one kind?

    Reply
    • Connie

      I have the same question. How much fruit?

      Reply
    • Meri

      Hey Ruth,

      Just as I’ve said in the review above, you are only allowed to eat one piece of fruit. But since no two fruits are created equal, you can use your best judgement to decide how much to eat.

      Hope this helps

      Reply
  50. Marielle

    about 4 years ago I did calorie counting and lost about 80 lb. I have put about 20 back on and that’s why I want to do the egg diet. I learned when counting calories that when you feel hungry it means that your metabolism is slowing down and you need to eat a snack. My question is is there any kind of snack that we can eat on this diet? I know pickles have no calories so is that what I’m looking for? Thank you!

    Reply
    • Meri

      Hey Marielle,

      The best snack would be a garden variety of leafy greens. Perhaps a carrot every now and then. For those who work out throughout the week as well, I’d say go ahead and snack few hazelnuts, almonds, and walnuts once every other day. But much depends on the intensity of the workout. That’s why I recommend light physical activity only, and no exercise throughout the duration of this hard boiled egg diet.

      Reply
  51. Donna Fulgham

    Just started…..loving this plan. Question: Do you have to eat the plan in order? Example could I eat Thursday on Monday etc….. or if I really like a particular breakfast can I just eat that everyday?

    Reply
    • Meri

      Hey Donna,

      The best option would be to stick to the schedule. However, you can make modifications, but then you must somewhat lower your expectations.

      Reply
  52. Samantha

    Hello … could someone give me some salad dressing ideas please .. both my partner and myself are starting the egg diet tomorrow.. it’s so uplifting to read a lot of positive feedback with it .. fingers crossed . All the very best to everyone else doing this . Samantha .

    Reply
  53. S M K

    Hi I found this article very helpful and encouraging . I was confused about whether it will deliver the results. As I tried the cabbage soup diet which was very depriving and lost only 4 lbs. The millirary diet is also unrealistically claiming . What I want to know is if i want to try the 7 days diet should i follow the pattern you’ve described here or does it need to be toughened up? Also the weight we loose is of the overall body? How do we see results? My target area is the tummy,love handles and arms. Kindly respond as soon as you can. 😊 Thanks.

    Reply
    • Meri

      Hey S M K,

      Target area weight loss is only possible with exercise. Sure, you’ll lose more around your problem areas (if there is more fat tissue there to lose), but most of the problem areas are difficult because of stubborn fat and no muscle activity around them to burn the fat storage.

      As for the seven day hard boiled egg diet, it follows a different schedule. I might write another article about it soon.

      Reply
  54. Connie

    I am on day 2, headache most of the day. There is a picture of food on this sight that shows nuts, olives and some white stuff in a bowl. Can we eat some nuts & olives? As a snack? What is the white stuff?
    The sight has been very helpful.

    Reply
    • Meri

      Hey Connie,

      The hard boiled egg diet is a radical lifestyle change, so make sure to consult a certified professional if you have any side effects (like headache), and even if you feel completely ok. We are not giving medical advice here, so do make sure to talk to a nutritionist or a doctor.

      That being said, I can return to describing this particular experimental diet, and say that no nuts and olives are allowed for the duration of two weeks.

      Reply
  55. Gail Massey

    Is it any fruit unless it says citrus?

    Reply
    • Meri

      Yes Gail, most fruits allowed unless otherwise specified.

      Reply
  56. Ebony

    Can I please get food portions for this diet the only reason I have not started it is because I don’t know how many portions what size the sweet potatoes should be how many ounces for the chicken I like to know all of those things

    Reply
  57. S M K

    Can some expert answer our queries??

    Reply
    • Meri

      Answered in the FAQ section right under the guide. Hope it helps.

      Reply
  58. Lynn

    I just finished day 3 and have already lost 2kg. The only portion size I calculated was the chicken/fish. I think she mentioned if u weigh X lbs u should eat X grams of protein in a day. So subtract the 6g protein/egg x # of eggs ur eating that day you can easily figure out how many grams of protein u need from the chicken.

    For example: I’m 120lb, and let’s say there are 4 eggs today in the meal plan, which is 24g of protein. 120-24= 96g protein from chicken breast. Each 100g of cooked chicken breast contains 30g of protein, so I know I need to eat 300g of cooked chicken breast for dinner. I’m documenting my daily meals on Instagram. You can see what I ate for the past 3 days, including dressing for salad @Healthyfilly I plan to post all meals for the remaining 11 days too, if I stick it out 🤞🏻

    Reply
    • S M K

      Lynn, you’re already light weight why are you doing this diet plan?

      Reply
      • Lynn

        My Husband is doing it so it’s easier if I do it too for meal planning purposes

        Reply
  59. Kylee

    I desperately need to have a redbull daily, do you think this would mess up the entire diet if I continued to drink redbull or could it still work?

    Reply
    • Toya

      I think so because of the sugar

      Reply
      • Toya

        I wouldn’t drink it at all on this diet

        Reply
  60. Cecilia

    Where the diet say: salad – what kind of vegies can be include in the salad? And steamed vegetables – what kind must be include and what not? And “fruit”, can it be any kind of fruit?
    Thanks x

    Reply
  61. Toya

    Can u have protein shake on this diet when u r hungry and it’s not time for the next meal

    Reply
  62. Toya

    Do you have to eat the yolk r can u just eat the white also if u get hungry in between meals can u have one protein shake

    Reply
  63. Fari

    Do you have to eat the meals all at once? Or you can you spread it throughout the day? Like I can’t eat two boiled eggs and fruit in one sitting. So would it be okay if I spread it out?

    Reply
  64. jill

    Why is it very important not to boil the eggs ahead of time?

    Reply
    • kevin

      That was my only question as well. I read this entire thread looking for the answer. Maybe they stsrt to lose nutritional value once boiled

      Reply
  65. Jamie

    This diet was a fantastic way to get me started on my weight loss journey! I lost 8 pounds in 2 weeks and have kept it off a month later. I am 5’2″, am 30 years old, and weighed in at 167. At the end of the 2 weeks, I was 159. I did have one glass of red wine during the 2 weeks. I am going to wait a couple more weeks and try this again!

    My salads contained black olives, cherry tomatoes, and cucumbers. I used Balsamic Vinegar as my dressing. My veggies included broccoli, cauliflower, mushrooms, kale, and spinach. My fruits were apples, oranges, grapefruits, pomegranates, grapes, and strawberries. The first few days were really hard but then my body got used to it and it became easy! Thank you for your information.

    Reply
    • Jamie

      8 lbs. that is it? Wow. A lot of sacrifice for only 8 lbs. I hope and pray I have a better turnout. Great job though. 🙌🏼🙌🏼

      Reply
      • Danielle

        8 lbs is 32 sticks of butter…that’s all???

        Reply
  66. Elena

    Thanks for sharing! I am excited to give this a try! Honestly, it doesn’t seem too hard, and the diet includes all my favorite foods (eggs, chicken, salads, and fruit). I am in the same boat you were in with not needing to lose much weight, but I still want to slim down and feel better about my eating habits. I’m thinking of treating it as almost like a cleanse.

    Reply
  67. Penny

    I know the veggies are good but can I make a veggie soup with chicken meat or plain on a chicken veggie day

    Reply
  68. Janice

    Looking forward to starting! What can I substitute for grapefruit? Thanks so much for posting the diet, and found all these comments informative and encouraging!

    Reply
  69. Debbie

    I’m on day four and I’m loving it. I am a snacker and I like to eat things like peanuts and the Atkins bars BUT I decided that I CAN do this for 2 weeks. Well I have lost 1.6 lbs on day 1, 1.6 on day 2 and 1.5 on day 3. I’m amazed as I don’t lose weight easily. No headaches or any side effects. We even ate out today but I ordered grilled chicken and a side salad. I carry my own dressing, Good Seasons Italian. I miss my one cup of coffee more than anything but I can go without cream so…I’m not drinking it. I’ll keep every posted on my progress. Oh btw, I have 50 lbs to lose.

    Reply
    • Marie

      Just wanted to know if you met your goal? I was thinking about doing this starting tomorrow. Would like to loose 15-20lbs
      Thanks
      Marie

      Reply
    • nace

      Congrats. I lost the same amount as you and I’m also on day 3. I however have been drinking coffee with just a tiny drop of cream and equal (I drink it that way 5 days a week) on weekends I have dunkin french vanilla black (no milk no cream just equal). It hasn’t hindered my weight loss. Just FYI.

      Reply
    • Maria

      Wow I am on day 3 and I have already lost 3 kilos this diet is great 😀

      Reply
  70. Laura

    I’m planning on starting this tomorrow and have just a couple of questions. Can stevia be added to hot or cold tea? This may sound silly, but are there recommendations for the best ways to steam chicken? I don’t like reheating meat, so will need to cook it fresh for each meal where it’s included – same with fish, and recommendations as to what type of fish and how to cook?
    There’s so much great information here!

    Reply
    • Laura

      Sorry- one more question… can sprouted whole grain bread (like Ezekiel) work?

      Reply
      • Liat

        Yes. If you read through the posts, that bread is fine.

        Reply
  71. Samantha Ward

    Do we have to eat the bread plain? Can I put some peanut butter on it, or toast it?

    Reply
  72. Liat

    And I’m a bit confused. If it states that I should have egg for breakfast, bread for lunch and chicken for dinner (day 1) and I’m 143 lbs. That means I can technically eat approx 14oz of chicken in a sitting! Please help!

    Reply
  73. Liat

    It seems that Slavo and Katherine stopped answering questions. We’re on our own!

    Reply
    • Laura

      A user above (Lynn) indicated she posted daily food pics on Instagram – I took a look and it was A LOT of chicken, so that sounds right! If you’re on IG, she is @HealthyFilly.

      Reply
    • Meri

      Taking things from here on guys. Sorry for leaving you alone!

      Reply
  74. Tammy

    I started diet on monday so far down 3lbs..
    Question I been having a lot of gas and loose stool soon as i eat..is this one of the side effects or part of detox??

    Reply
    • Meri

      Hey there,

      Gas can often be a result of protein coming into your diet. Besides, some people, when switching form a standard American diet, to a hard boiled egg experimental diet, can have a change of stool.

      I’m not a qualified medical professional, but whatever it is, make sure to consult your doctor if it persists for two or three days.

      Reply
  75. Joshua

    I’m on day 4, lost 9lbs so far. I don’t follow the meals to a t. This is also my second time doing the egg diet.

    Reply
    • Ilona

      whats your diet plan so if you not following the one above?

      Reply
  76. Celia

    Hi. Some of the things listed in the plan can be very bland so is it ok to add a little salt and/or pepper?

    Reply
  77. Brenda Williams

    I’m looking forward to following this boiled egg diet for 2 weeks, and hoping to lose weight in the process!!

    Reply
  78. Glen

    Please email me this diet info. Thank you

    Reply
  79. Sasha

    What other sources of fiber would you recommend to take with this diet?

    Reply
  80. Tara

    I’ve been on this diet for 6 days and I have only lost 2 1/2 pounds I’m 30 years of age… What am I doing wrong ??

    Reply
  81. Kim

    Looking forward to starting this. Is there any substitute for grapefruit? I really can’t stand it.

    Reply
    • Betsy

      Oranges

      Reply
  82. Brenda Olena

    There have been a lot of good questions regarding fruit substitutes, bread, snacking in between meals etc. I would like to see these questions addressed. I am thinking about starting this and would like to know the answers to a lot of questions that were asked and not answered. TIA.

    Reply
  83. Jayleena

    You said “Do not boil the eggs for the day ahead, but only before each meal or every morning, after which you refrigerate them (very important!).” Why? Why can I not boil a week’s worth of eggs and have them ready for each time I need them? Thanks

    Reply
  84. Ilona

    Hi i will start 2 weeks egg diet on monday i have guestions. During the day excelt the meals can u eat green salad, fresh cucumebr or green veggies? Also is pear and bananas can be used insetad of graphefuirt?
    Thank you in advance for your answer.

    Reply
    • Meri

      Hey Ilona,

      Green leafy veggies are always ok as a snack, but make sure to stop after a while since you don’t want to consume so much water with it. Water retention, depending on how much salt you consume, can become a real issue and hinder your weight loss on the scale.

      For people who exercise, veggies are always allowed in as much quantity as they’d like, but since you won’t be performing any exercises, it is best to limit your consumption to a sensible degree. Feeling stuffed on veggies is probably not a very good idea.

      Reply
  85. Priscella

    I have been doing this diet with my hubby 1 week now he has lost 11 lbs and I have lost 9 lbs. My question is can we do this for longer then 2 weeks? Should we take a week off, meaning still eat clean but not as to the letter, and then 2 weeks again? Or can we just do it over and over till we get to goal?

    Reply
    • Glenda Stocks

      I want to boil eggs ahead is it ok if not why not.

      Reply
    • liat

      im on week 7 and i love it!! after the initial 2 weeks when i went hard core, i started to built in cheat days, friday and saturday and im still losing! i also started adding a mini trader joes avocado to my breakfast egg on the days i work out, i also treat myself to a “fresh from the heart” cookie in the evening. i started at 144 lbs and im now at 130 and look incredible. i happen to love stability and i hate change, so the plan is right up my alley!!

      Reply
    • Meri

      Hey Priscella,

      If you modify the meals, it can be used as a long term solution to dieting. However, this is a different topic that I’d like to discuss in a different article, so stay tuned if you want to learn more.

      Other than that, you can stay on this diet for longer than a month at a time, if you incorporate some carbs (mostly from grains), and some healthy fats such as nuts, seeds, and olive oil. However, since I’m not a qualified professional, I cannot give you any advice for long term dietary approaches, and you must consult a medical professional.

      Reply
  86. Jeanette

    Can i scramble my eggs.No oil or butter. I hate hard boiled.

    Reply
    • Trish

      I read somewhere In the comments that boiled eggs are better but you can scramble with no oil or butter.

      Reply
      • Nicole

        I scramble mine in the microwave and have had definite success with the diet. No oil or butter needed.

        Reply
  87. Trish

    Are we allowed Stevia in our tea?

    Reply
    • Meri

      Hey Trish,

      Sure, but just don’t go overboard with it

      Reply
  88. Foodie

    Love this diet so far! At the end of day 9, I lost 10lbs!! Really excited & looking forward to day 14! It works if you just have what’s on the plan. Thx for posting this & all the useful tips & info!

    Reply
  89. Ann

    Can we switch lunch and dinners? If not no big deal but sometimes I’m on the go driving between schools and will not have a way to heat my chicken

    Reply
    • Meri

      Hey Ann,

      Dinners are usually lower in calories since you are not exerting energy throughout the night. If you switch, there is the likelihood that some of those calories might stick and hence slower your weight loss progress.

      Reply
  90. Ariel

    So glad I did this diet! I lost 12 pounds in 14 days! Just stay motivated, and follow the plan, because it is totally worth it in the end.

    Reply
  91. Vic

    Hi all,

    I just began this diet exactly 8 days ago, and I must say it has its Showing good results. I weighed in last week at 193lbs and today I weigh 182. Also, I did not follow this particular egg diet, but a modified one which allows for snacking in between if needed. It’s essentially the same thing every day:

    Breakfast: 3 boiled eggs, 1c of green tea
    Lunch: 3 boiled eggs, 1 apple, 1c green tea
    Afternoon snack: 1 apple, 1c green tea
    Dinner: 1 cup rolled oats (I cook them in water and sprinkle cinnamon), 1c green tea.
    If hungry in between any of them, you are allowed cucumbers and carrots (as much as you want).

    I followed this to the letter for 4 days then got reallly bored of it, so I eat 1-2 eggs and a serving of fruit(watermelon, cantaloupe, pineapple) or veggie (cucumber,orange,yellow peppers, tomatoes, whatever I feel like eating).

    I agree with previous posters about adding whatever you want. If u want milk in your coffee, go for it,. The big issue here is moderation, don’t do it daily, but try to stick to something that you will get bored of after a few days. That’s why diets fail so quickly is because u try to follow it perf3ctly for the rest of your life. Can you eat half dozen eggs forever? No, so don’t try. Do it a few days and if you want a slice of pizza or two, then treat yourself and hit the ground running the next day. I had 4 slices of pizza on day 3 and I regretted it so much then, but the next morning I resumed my mission and I’m still proud of my progress. I have 50lbs left to lose and looking back will not help me achieve it at all.

    Hope my input helped in any way. Enjoy your diet, don’t let it overwhelm you.
    Happy days, beautiful people :)

    Reply
    • Meri

      Hey Vic, glad to hear about your progress!

      One thing to note though – the hard boiled egg diet is not meant to be a long term dietary solution. After the two weeks (or 28 days if you go for the longer version), you should get back to balanced meals and a more balanced diet.

      Reply
  92. Katrina

    What about fibre supplements? Are they allowed? Metamucil?

    Reply
    • Meri

      Sure Katrina,

      But why not add chia seeds as specified in the guide above?

      Reply
  93. Yalli

    Hi, what kind of chicken is allowed? Does it havto be chicken cutlets or drumsticks specificly?

    Reply
    • Meri

      Hey Yalli,

      Chicken breasts are the best option since they are an excellent source of lean protein.

      Reply
  94. Marie Sanjay

    All this diet does it limit your caloric intake to 700-800 (if not less) a day. Caloric decrease = weight loss. Voila. Has nothing to do with eating eggs.

    Reply
    • Justine

      Don’t u say sherlock.
      Eggs are perfect source of proteins, fats, vitamines etc, that’s why eggs as a core. Sheesh, people..

      Reply
  95. Vaishali Bansal

    Hi there!
    Very excited to start this diet plan and I love eggs so should be a bit easier. My only concern is the meat that we are suppose to eat with salads and otherwise. I am an eggetarian and don’t eat meat or fish. Please suggest a good substitute for this and how much quantity.

    Reply
    • Meri

      Hey there Vaishali,

      A vegetarian option would be soy, tofu, seitan or tempeh. You can also include chickpeas, and perhaps even lentils. As for quantity, it is a completely different diet, so I’d keep that for my next article, or a future update of this one.

      Reply
  96. GIGI

    Greetings!
    I’m so elated knowing that we have the same scheme! And gladly I successfully lose 35 lbs in 14 days! I started this diet plan after gaining 55 lbs from my 2 consecutive pregnancies. Also, I’m able to maintained the unexpected weight result I had for few months now even on regular diet. I restarted this superb diet plan and I’m on my 3rd day, but now along with exercise hoping to get y desired weight!

    Reply
  97. Renee

    Hi, i am going to try this diet but i only like egg whites, not the yolk. Is this ok to ommit the yolk? I know i will be losing some vit and nutrients. Should i add something to make up for the yolk? Thanks Renee

    Reply
    • Meri

      Hey Renee,

      The yolk is also the part where all of the fat is. So omitting it altogether is probably not a very good idea. It is a specific set of vitamins, minerals, and nutrients that I cannot recommend an alternative to, without it being at least a little bit off.

      Reply
  98. Klene

    I feel inspired by your comments and guidance.

    Reply
  99. Klene

    I am encouraged by all the comments and tips to get started and stick to it. Thanks for sharing

    Reply
  100. Robin

    On the first day breakfast is 2 boiled eggs and half a grapefruit. The second day is 2 boiled eggs and fruit. It is that way a lit of days for breakfast, so can can we eat any fruit unless it says grapefruit?

    Reply
    • Meri

      Sure Robin, grapefruit (or orange) only when specified.

      Reply
  101. Dom

    Can we snack in between meals ? And if so what do you recommend as snacks and portions

    Reply
    • Meri

      Hey Dom, I’ve answered this in the FAQ section at the end of the article.

      Reply
  102. Rita-Marie Blais

    I am 75 yr female, retired and a bit sedentary with TV but I will start walking and i am starting the 14 days diet and hope to loose about 15-20 pounds. I am 5’5″ and weigh 199 lbs. Thanks for your advice and comments and hope it works for me even if I have to do it for a second time. Is it safe at my age to do that diet and what kind of excercise should I be doing?

    Reply
    • Meri

      Hey Rita,

      Kudos for being proactive when it comes to keeping your weight in check. However, considering your age, I’ll advise you to consult a doctor or a certified nutritionist before making radical lifestyle changes such as the hard boiled egg diet.

      Reply
  103. Brandi McClure

    I am not a water drinker. I do drink no calorie crystal light. is that okay, instead of water? If not, do you have any suggestions on making drinking water easier?

    Reply
    • Meri

      Hey Brandi,

      Here is one advice that I usually give to people – have your own water bottle and take it with you wherever you go. It is easier to drink a quick sip of water every now and then, instead of drinking a whole glass at once. Besides, you’ll be better hydrated this way.

      Then, you can add a bit of flavor by squeezing some lemon, orange, or maybe even a dash of tea leafs.

      Hope this helps

      Reply
  104. HuLynne Besharatpour

    Do I have to eat grapefruit and apples?

    Reply
    • Meri

      You can change to oranges, and plums.

      Reply
  105. bazla

    grape fruit isnt available which fruit should i take as a subsitute

    Reply
  106. bazla

    which fruit to eat if grapefruit isnt available

    Reply
    • Meri

      Orange would be a great choice.

      Reply
  107. Betty

    I don’t eat grapefruit can I sub it for let’s say an apple or orange?

    Reply
    • Meri

      Hey Betty,

      An orange would be great.

      Reply
  108. Lillian

    Can i substitute shrimp for the fish??? I really don’t like the taste of fish

    Reply
    • Meri

      Since they both have a similar fat/protein ratio, I’d say go with it!

      Reply
  109. Edna

    Hi everyone,
    I just started the diet today. I loved reading all the comments it was very helpful, but I have a few of questions. Can you have banana as a fruit, and also can I have celery/cucumber as a snack in between meals. Also I don’t like chicken too much and I’ll be substituting it with fish but I wanted to know some recipes of cooking fish without oil.

    Reply
    • Meri

      Hey Edna,

      Banana is usually avoided since it has a much more calories and carbs. Go with carrots instead, but don’t go overboard with it.

      As for fish, grilling is the perfect option, and you can use a garden variety of spices to add some flavor. I want my tomato sauce with it too.

      Reply
  110. Tammie

    I’m just getting started with this meal
    planning..I’m curious about the low fat cheese, I Love cheese, so I don’t want to go overboard. What kind is acceptable and how much?

    Thank you!

    Reply
    • Maria

      Low fat cottage or Farm cheese

      Reply
      • Vanesa

        How much fruit is allowed ??

        Reply
        • Meri

          Hey Vanesa,

          One piece of fruit where specified. You can use your own best judgement and have two depending on the type and size of fruit.

          Reply
  111. Vanesa

    How much chicken and salad are allowed ???

    Reply
    • Meri

      Hey Vanesa,

      The answer to this in some of the comments above, but I made sure that it is easily accessible, so I wrote a FAQ section at the end of the guide as well.

      Hope it helps.

      Reply
  112. Melissa

    I am starting this diet today, can i substitute an actual grapefruit for natural grapefruit juice with pulp? or make any of my fruit, veggie meals into a slush to drink? also can i use spirulina powder and dark chia seeds, krull oil capsules, omega 3 capsules and virgin coconut oil in my tea?

    Reply
    • Meri

      Hey Melissa,

      Everything that you mention here seems ok.

      Reply
  113. Alice

    I started this diet on Monday, weighing 180 lbs. Today is Thursday and I weigh 171 lbs. This diet is truly working. I’m not even exercising. I can’t wait to see what I weigh at the end of the 14 days. Thanks for sharing this diet. I’m amazed. Nothing else has brought me immediate results.

    Reply
    • Alice

      Today is day 5. I woke up weighing 169!

      Reply
      • Meri

        Hey Alice, glad to hear that! Can’t wait to see the results at the end. Keep it up!

        Reply
    • Ann

      Hello,
      I am going to try this diet, so is it?
      Breakfast 2 boiled eggs 1 grapefruit
      Lunch chicken breast? How much? With cucumber?
      Dinner 2 boiled eggs with 1 grapefruit?

      Reply
      • Meri

        Hey Ann, as to not repeat myself over and over, since all of these questions have been answered so far, please check the FAQ sections at the end of the article.

        Hope it will help.

        Reply
  114. Audrey

    Can I use s sugar substitute in my tea? Is fat free dressing ok. How much do I have to exercise?

    Reply
    • Meri

      Hey Audrey,

      As I’ve already mentioned in the review above, no exercise is required. In fact, it is even discouraged throughout the duration of this hard boied egg diet. The reason being low carb intake and a sudden radical change in dieting.

      If you want to exercise, however, make sure to adjust the menu by adding more lean protein, extra carbs from grains like quinoa and buckwheat, and nuts and seeds for snacks and as a combination with the salads.

      I’d also skip all sugar substitutes for two weeks.

      Reply
  115. Maria

    Hello, does this diet really work?? I want to lose 15kgs.

    Reply
    • Meri

      Hey Maria,

      According to my own experience with it, and according to what other people have been saying here, the diet does seem to work. I have answered everything in the guide above.

      Reply
  116. Jennifer

    Hi. I have a question. You say only one fruit is best, then in one of the lunches for example you said fruit (go and knock yourself out) does that mean as much fruit as you want for that meal?

    Reply
    • Meri

      Hey Jennifer, that’s right, you can eat more for that specific instance.

      Reply
  117. Luis

    But I don’t like fish can I switch it to chicken

    Reply
    • Meri

      Totally ok Luis!

      Reply
  118. Kari

    I am on day 10. I have lost 10 lbs but have not lost anything since day 5. Is this normal to be at a stand still? I am overweight so I have plenty to lose. Following it the way it is written.

    Reply
    • Meri

      Hmm, that’s strange Kari. Especially after losing 10 pounds in 5 days, which is drastic weight loss in and of itself.

      Reply
  119. Julie

    Hi do the eggs have to be boiled or can you scramble or make an omelette instead

    Reply
    • Slavko

      Hey Julie, there is a FAQ section added to the guide above. You’ll find your answer there.

      Reply

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