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 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 been triggering.

The traditional hard boiled egg diet

hard boiled egg diet for weight loss

Not impressed with the choice so far? – I wasn’t neither. 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 by 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 crazy with water intake, and try to stick with 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 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 (cause you not eating enough carbs, remember?), you should stay lightly active, and take a walk on 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.

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

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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.

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29 opinions already. What's yours?

  1. Anusha

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

    • 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.

  2. Chantal

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

    • 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.

  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.

    • 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.

  4. Barbara

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

    • Slavko

      Hey Barbara, just answered both questions above your comment.

      Hope you find my reply useful.

  5. Mary

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

    • Nelleka Taylor

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

      • Slavko

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

  6. Jennifer Schmidt

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

  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!!

    • 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

      • 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.

    • Slavko

      Hey Laura,

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

  8. Simon

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

    • 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.

  9. Dawn

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

    • 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.

  10. Jenny

    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 🤔🤔

    • Jenny

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

      • 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.

  11. Tori

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

  12. savio

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

  13. Sherry Almeida


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

    Thank you,

  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

  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!

  16. Mariya

    What kinda dressing can I use on the salad ??


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