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).

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.

Fitness Updated

fitness updated

150 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
    • 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
  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

  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
  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
  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
  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
  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
  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
  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
  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
  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
  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
  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
  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
  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
  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
  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
  55. Gail Massey

    Is it any fruit unless it says citrus?

    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
  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
  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
  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
  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
  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
  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
  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

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