Does the 14 Day Boiled Egg Diet Work
The hard-boiled egg diet is a popular fad diet that it is low in calories and rich in protein. There are several versions of the hard-boiled egg diet, but all of them highlight the consumption of scrambled, poached, or hard-boiled eggs as the primary source of protein while reducing carbs and calories.
About 60 percent of the energy consumed in this mono diet consists of fat, 30 to 35 percent are protein and a maximum of 10 percent is carbohydrates.
In this article, you will learn about the principles of the hard-boiled egg diet and how to lose weight in just two weeks by following this regimen. You will also learn about the health benefits of eating eggs, and how they can help boost your basal metabolism and reduce body fat.
How the 14 day egg diet work?
After 3-5 days of the egg diet, the body enters a state of ketosis; a metabolic state in which the body uses fat as the main source of energy instead of carbohydrates. You MAY suffer from fatigue, migraines, constipation and what's known as the keto flu. Eventually the symptoms subside after 5 days as you enter ketosis, and start burning body fat.
After the 14 day period, dieters can follow a less constraining menu, yet a healthy one to maintain the desired weight. Also, as you increase your caloric, and carbohydrates intake after the 2 weeks period, it's recommended to increase exercise preventing any rebound affect.
Can you lose weight by eating mostly eggs?
Egg consumption can increase the production of adiponectin, a hormone that speeds up metabolism, increases fat burning, improves insulin sensitivity, and decreases appetite. Eggs allow you to lose several pounds while ensuring the a continuous supply of proteins necessary for bones, and muscle building.
Eggs contain all the nutrients needed for the body except vitamin C – but if you add a little fruit to your diet, you can fix this quickly.
Eggs are rich in vitamin B12, vitamin B2, vitamin A and vitamin B5. They also contain almost all the minerals that are essential for our body, such as iron, zinc, calcium, magnesium, potassium and vitamin E. The fat content of eggs is beneficial, 25% is monounsaturated fat, 9.4% is polyunsaturated and 18.1% is saturated fat.
Several variations of the egg diet are available (E.g egg fast) and they all rely on eggs as an essential food to promote weight loss.
Boiled egg diet rules
The egg diet should last a maximum of 2 weeks and 2 eggs should be included for breakfast and if your diet includes 2 more eggs, these can be divided throughout the day, totaling 4 eggs per day.
Eggs can be prepared cooked, as an omelet, or fried with a drizzle of olive oil, butter or a little coconut butter.
In addition to increasing the consumption of eggs, the diet also includes an increased consumption of fresh and light foods, such as salads, fruits, chicken, fish, and good fats such as olive oil, nuts and seeds.
As with most low-calorie diets, it is prohibited to consume foods such as alcoholic beverages, carbonated drinks, prepared fruit juices, sweets, fried foods, frozen or powdered ready meals, fast food and excess salt.
Hydration is also very important on the egg diet. Therefore, drinking 8 to 10 glasses a day is recommended.
Allowed, and prohibited foods
The process of actively burning body fat will only begin till the digestive system begins to adopt to the new dietary system. Proper nutrition will help establish metabolic processes, which will remove anything that is not needed from our body.
During the 14 day period, prepare to eat the foods listed below:
- boiled eggs
- all vegetables and fruits except peas, beans, potatoes, figs, bananas, mangoes and dates;
- buckwheat
- chicken meat
- lean pork / beef
- green and herbal teas, filtered water
Example of prohibited foods include:
- rice and wheat groats
- bakery / pastry products
- sweets (candies, cakes, etc.)
- sausages and butter
- high-carb fruits (bananas, mangoes, apples…etc) and veggies (beets, sweet potatoes, parsnips..etc)
- fast food, chips, fried foods
14 day egg diet menu
Day 1
Breakfast:1 hard-boiled egg, 1 slice of wholemeal bread, 1 citrus fruit.
Lunch: baked fish fillet with grilled vegetables.
Dinner: A vegetable soup, 1 slice of wholemeal bread.
Day 2
Breakfast: 1 hard-boiled egg, 1 slice of wholemeal bread, 1 citrus fruit.
Lunch: Baked chicken breast served with green salad leaves.
Dinner: Grilled fish fillet with steamed vegetables.
Day 3
Breakfast: 1 hard-boiled egg, 1 slice of wholemeal bread, 1 citrus fruit.
Lunch: Baked chicken breast served with green salad leaves.
Dinner: A cup of white goat cheese, 1 tomato, 1 slice of wholemeal bread.
Day 4
Breakfast: A cup of oatmeal, 1 glass of almond milk, a handful of nuts.
Lunch: Baked chicken breast served with green salad leaves.
Dinner: 100 g of mushrooms sautéed in olive oil, with a salad of raw vegetables.
Day 5
Breakfast: A cup of white goat cheese, 1 toast of wholemeal bread, 1 cup of tea, 1 piece of fruit.
Lunch: Grilled vegetables, 1 slice of baked turkey.
Dinner: Grilled fish, and a large and varied salad.
Day 6
Breakfast: 1 hard-boiled egg, 1 slice of wholemeal bread, 1 citrus fruit
Lunch: Baked fish served with green salad leaves
Dinner: Vegetable soup, 1 slice of wholemeal bread, 1 yogurt
Day 7
Breakfast: 1 hard-boiled egg, 1 slice of wholemeal bread, 1 citrus fruit.
Lunch: A portion of wholemeal pasta with vegetables sautéed in olive oil.
Dinner: Steamed chicken breast served with green salad leaves.
Day 8
Breakfast: 1 hard-boiled egg, 1 slice of wholemeal bread, 1 piece of fruit.
Lunch: 1 grilled turkey fillet, tomato and cucumber salad.
Dinner: Salads of various vegetables and tuna, seasoned with olive oil and lemon.
Day 9
Breakfast: 1 hard-boiled egg, 1 slice of wholemeal bread, 1 citrus fruit.
Lunch: Green salad, fish and vegetables (carrots, zucchini, peppers) in the oven.
Dinner: Vegetable soup, 1 yogurt.
Day 10
Breakfast: 2 slices of wholemeal bread, white goat cheese, a cup of tea.
Lunch: Grilled chicken breast with green salad.
Dinner: Lentil and quinoa salad, baked vegetables.
Day 11
Breakfast: A cup of oatmeal, 1 glass of almond milk, fruit.
Lunch: baked turkey fillet, raw vegetable salad.
Dinner: Grilled vegetables, cottage cheese, 1 slice of wholemeal bread.
Day 12
Breakfast: 1 hard-boiled egg, 1 slice of wholemeal bread, 1 citrus fruit.
Lunch: A portion of brown rice with vegetables sautéed in olive oil.
Dinner: Baked fish served with green salad leaves.
Day 13
Breakfast: 1 hard-boiled egg, 1 slice of wholemeal bread, 1 citrus fruit
Lunch: chicken breast with steamed vegetables, and tomato salad.
Dinner: Pumpkin soup, a slice of wholemeal bread.
Day 14
Breakfast: 1 hard-boiled egg, 1 slice of wholemeal bread, 1 citrus fruit.
Lunch: Sandwich of wholemeal bread, tomatoes, lettuce, cucumber and tuna in water.
Dinner: Grilled chicken breast with vegetables sautéed in olive oil.
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Does the 14 Day Boiled Egg Diet Work
Source: https://grapefruitdieter.com/diet/14-day-egg-diet/
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