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Boiled Egg Diet: Benefits, Diet Plan and Side Effects

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Maintain an ideal body weight is the biggest challenge. If the body weight is reduced, you have to face weakness. On the other side if you are overweight then you may face obesity, which may causing BP, sugar and heart disease. It is necessary to exercise regularly to avoid all these diseases. Also, a nutritious food should be consumed. In this article, we will discuss about boiled eggs diet for weight loss. We will show with scientific evidence how the Boiled egg diet plan works in weight loss. At the same time, you will know the pattern of this diet along with benefits also how to adopt it etc. However, you will also know about the disadvantages of the boiled egg diet plan.

How Does Boiled Egg Diet Help To Lose Weight?

Eating boiled eggs keeps you full for a long time. This will prevent frequent eating which promotes weight loss(1). In addition, eggs also contain plenty of protein, which help to lose weight by controlling appetite. A research published on the website of the NCBI (National Centre of Biotechnology Information) has found that a proper amount of egg in the diet help to reduce weight.

However, consumption of boiled egg not just help to lose weight, but also beneficial to maintain an ideal body weight if you include the right and proper amount of other essential food in the diet with eggs (2).

Why Is Boiled Egg Diet Beneficial?

The benefits of boiled egg diet can also be beneficial in other health problems, such as;

Control High Blood Pressure
Blood Pressure

Stress is considered to be the major reason behind hypertension. Boiled eggs can help to control the high blood pressure caused by stress (3). Also, eggs have anti-hypertensive properties, which can help to control blood pressure (4). Both these facts are confirmed by the research papers published by the NCBI.

Reduce Oxidative Stress.

Oxidative stress can lead to a variety of diseases in the body. Therefore, it is mandatory to include effective antioxidants in the diet. Eggs contain proteins such as ovotransferrin and ovalbumin, which act as an effective antioxidants. Also, other minerals present in eggs such as vitamin-A, vitamin-E and selenium which are rich in antioxidant properties, it can help to protect the body from oxidative stress (5).

Read Now: Keto Diet and its Unexpected Effectiveness.
Remove Inflammation.

There can be many causes of inflammation in the body, such as infection and tissue injury etc. Heart disease and type 2 diabetes can also causes inflammation. Boiled eggs can help to reduce this inflammation. The lutein and zeaxanthin (a kind of vitamin-A compound) found in it act as effective anti-inflammatory agents. Also, the proteins present in the eggs are act as an anti-inflammatory properties, which can help to reduce inflammation in the body.


However, eggs also have some pro-inflammatory properties that can increase inflammation. Therefore, consult a doctor about how to reduce inflammation(6).

Reduce Acne.
Pimple Boiled Egg Diet

If you remove the yolk while using boiled eggs, let us tell you that, this yolk can provide you clear and healthy skin and also relieve the problem of acne. Egg yolk contains a type of protein which have anti-acne properties, i.e. polyclonal hyper-immune antibodies. This property can help to relieve the acne by eliminating the bacteria that causes the acne(7).

Beneficial For Hair.
hair Boiled Egg Diet

Eggs can be used for hair. Amino acids are found in eggs, which promotes natural hair growth and make the hair dense. Eggs contain minerals such as vitamin-D3, folate, pantothenic acid (vitamin-B5) and selenium, which can be beneficial for the hair & also keep them healthy (8).

Boost Immune System.

Eggs contain proteins such as lysozyme, which boost the immune system. It promotes immunomodulatory activities, which can help in relieving many gut related problems such as inflammatory bowl disease and colitis etc. (9).

In addition, regular intake of egg white help to improve the immune response (immune system’s response to any toxin) (10).

Beneficial For Bones.

Eggs contain a variety of minerals, which keep the bones strong. According to a research published on the website of NCBI (National Centre of Biotechnology Information) amino acids, proteins, vitamins and zinc present in eggs strengthen the bones. According to research, consumption of whole egg can protect bones from fractures and also strengthening the bones of the children (11). It also help to increase bone density among the women (12).

Read Now: Quantum Nutrition: Food and Benefits.

2 Weeks Sample Diet Plan.

Boiled egg diet plan is only effective when we add other nutrients with it. In such a way, boiled eggs diet works positively in weight loss. A two weeks sample diet plan has been given below for reference, which can be adopted with consultation of your dietitian. While adopting this diet, it is important to keep in mind that each and everyone have different choice. Therefore, you may keep some changes in this diet plan. These changes may be according to the age, health and choice of food (veg or non-veg).

Sample Menu Plan.


TimeWhat To Eat
Breakfast (8:00 a.m. – 8:30 a.m.)2 boiled eggs + 2 almonds + 1 cup skim milk/Soy Milk + Half Apple
Lunch (12:30 p.m.)Tuna Salad/A Bowl of Legume Sprouts Salad + 1 Cup Buttermilk
Dinner (7:00 p.m.)Grilled Chicken/Tofu + 1 cup boiled vegetables

How It Works?

Almonds are rich in fibre, proteins, unsaturated fatty acids and other phytochemicals (a kind of chemical compound). They give you a feeling of being full for longer time and prevent hunger (13). Calcium is found in dairy products such as skim milk or soy milk, which can help to lose weight (14).

Apples contain fibre and a variety of polyphenols, which have anti-obesity properties (15). Fishes are good source of protein and tuna fish help the body to get enough protein, which can help to keep the heart healthy. It can also help to lose weight. (16)

Legumes contain protein, fibre and slowly digested carbohydrates, it also keep you a feeling of being full for a long time (17). However, you can eat grilled chicken or tofu at dinner. Lean chicken is a good source of protein and also considered to be a healthy alternative to grilled chicken or tofu instead of fried or fast food (18).


TimeWhat To Eat
Breakfast (8:00 am – 8:30 am)2 boiled eggs + 1/2 medium bowl oatmeal
Lunch (12:30 p.m.)Vegetable Quinoa + Baked Fish/Grilled mushrooms + 1 cup yogurt
Dinner (7:00 p.m.)Legumes soup and Vegetables

How It Works?

Porridge with the diet of boiled egg for weight loss is an effective option. It helps to reduce appetite and also prevent cravings. Therefore, you can avoid frequent eating (19).

Quinoa contains minerals such as proteins, potassium, fibre and iron, which can be beneficial for overall health. At the same time, it increase good cholesterol, which keeps your heart healthy (20).

Incorporating lean fish into the diet can help to reduce weight. The advantage of drinking legumes soup mixed with vegetables at dinner is the best option which prevent cravings and also it contains healthy fibre and protein.


TimeWhat To Eat
Breakfast (8:00 am – 8:30 am)2 boiled eggs + 1 wheat toast + 1 cup green tea
Lunch (12:30 p.m.)Boiled chickpeas salad + 1 cup buttermilk
Dinner (7:00 p.m.)Mixed vegetable + 2 medium size flatbread + fry 1/2 cup mushrooms + 1/2 cup yogurt

How It Works?

It is advisable to eat a slice of whole wheat toast at breakfast as a healthy diet for weight loss (21). Epigallocatechin-3-galette (a kind of catechin), is found in green tea which help to control weight (22).

Chickpeas in the diet of boiled eggs in weight loss is very effective as it contains high fibre and low glycaemic index(23). In order to control weight, eat mushrooms, whole grain bread and salad (24). Yogurt also help to reduce weight by controlling appetite (25).


TimeWhat To Eat
Breakfast (8:00 am – 8:30 am)2 boiled eggs + 2 make pancakes (without maple syrup) + 1 cup fresh oranges
Lunch (12:30 p.m.)Grilled Chicken/Mushrooms + Boiled vegetables + 1 cup coconut water
Dinner (7:00 p.m.)Boiled vegetables with yogurt/Tofu + 1 cup buttermilk

How It Works?

According to the Centre for Disease Control and Prevention (CDC), pancake is a healthy alternative for breakfast (26). Instead of fruit juice, you can eat whole fruits. It has a high fibre content, which helps to fill the stomach (27). The benefits of eating grilled chicken and vegetables in the diet of boiled egg for weight loss is very effective. Coconut water can also help to lose weight (28). Boiled vegetables or tofu can be consume in the dinner. Tofu is a kind of soy protein and it prevents fat accumulating in the body, which can help to lose weight (29).


TimeWhat To Eat
Breakfast (8:00 am – 8:30 am)2 boiled eggs + 1 cup green tea + 1 banana muffins
Lunch (12:30 p.m.)2 wholewheat bread/Ragi Flatbread + Mixed Vegetable Curry + 1 cup legume soup+ 1/2 cup Yogurt
Dinner (7:00 p.m.)Grilled Fish/Mushrooms + Boiled Vegetable + 1 cup lukewarm milk before bedtime

How It Works?

However, it is also necessary to add the other essential food and beverages to increase the benefits of boiled egg diet. Therefore, green tea can be taken for weight loss with eggs at breakfast. It can help to control weight with the help of the catechins present in it. It also beneficial to eat low sugar muffin once a week. This will soothe your desire to eat sweet and is also a healthy option due to low sugar content (30).

During day you may consume bread, vegetables and pulses made from whole grain or ragi. All three of them control unnecessary cravings. At the same time, you may add grilled fish at dinner. Mushrooms and boiled vegetables can be include, which can help to increase the benefits of boiled egg diet in weight loss. Lack of sleep can also be a cause of weight gain (31). According to  a study it is proved that drinking lukewarm milk before bedtime can help to get better sleep (32).


TimeWhat To Eat
Breakfast (8:00 am – 8:30 am)2 boiled eggs + 2 linseed pancakes with a little berries + 1 cup green tea
Lunch (12:30 p.m.)1 small cup fruit with kale, kidney beans and sweet potato salad + yogurt
Dinner (7:00 p.m.)1 bowl seafood/Vegetable or tofu + 1 piece of dark chocolate 80% or more

How It Works?

In weight loss, pancakes and green tea can be taken with eggs at breakfast in the diet of boiled egg. We have already told you that the more delicious the pancakes are, the healthier it is. Eating berries promotes fat oxidation in the body (converting fat into energy), which can help to control obesity (33). It is advisable to include nail, kidney beans and sweet potato in the diet to keep the body healthy.

While nail can be a good source of calcium for the body, beans and sweet potato can be a good source of fibre (34). A research published by the NCBI (National Centre for Biotechnology Information) has found that a balanced amount of seafood (especially salmon fish) in the diet can benefit for weight loss (35). Soy protein-rich tofu can help to control weight by preventing fat from accumulating in the body.

A piece of dark chocolate with 80 percent or more can be taken in small amount at night. However, consuming dark chocolate not only prevent weight gain, but also soothe the desire to eat sweet and maintain a feeling of being full of stomach (36).


TimeWhat To Eat
Breakfast (8:00 am – 8:30 am)2 boiled eggs + 1 whole wheat toast + 1/2 cup baked beans + 1 cup green tea
Lunch (12:30 p.m.)Grilled chicken salad with pineapple dressing
Dinner (7:00 p.m.)2 slices of vegan pizza (pizza base made with cauliflower) + 1 cup coconut water

How It Works?

In order to take the benefits of boiled eggs altogether, it is necessary to include other essential food in the diet associated with it, which can help to weight loss, such as breakfast with whole wheat bread, toast, beans and green tea. In weight loss, a grilled chicken can be taken at lunch under the diet of boiled egg. On the last day of the week, a home-made vegan pizza can be given prefer as a small treat.

The home-made pizza will be made with the help of cauliflower, not the base of the flour. This pizza can be easily made at home by using healthy vegetables with small amounts of oil and toppings. At the same time, one cup of coconut water can be consume. The properties of coconut water will hydrate the body and also help you in weight loss.

How It Feels After A Week?

At the beginning you may feel hungry even after eating, because you consume less than your normal diet. You may experience it for first few days. It is normal and there is nothing to panic about. Everyone’s body are not the same, so it is not necessary for everyone to be engaged. However, some people are very enthusiastic about diet and do not feel weakness. Therefore, it is difficult for some people to see the effect of boiled egg diet for weight loss in the first week.

For a better result of the benefits of the boiled egg diet plan, find out how to follow the boiled egg diet plan in the second week in weight loss.

2nd Week Meal Plan.


TimeWhat To Eat
Breakfast (8:00 am – 8:30 am)Vegetable Quinoa + 1 cup green tea + 4 almonds
Lunch (12:30 p.m.)Boiled egg salad with various vegetables such as lettuce, cherries, tomatoes, kale, olive oil, herbs and spices
Dinner (7:00 p.m.)Cucumber Soup + Grilled Fish/ Tofu


TimeWhat To Eat
Breakfast (8:00 am – 8:30 am)2 boiled eggs + 1 banana + 1 cup milk
Lunch (12:30 p.m.)Baked with vegetables 3 lettuce tuna/Tofu and some pistachio + 1 cup coconut water
Dinner (7:00 p.m.)Vegetable/Chicken + millet cooked with vegetables + 80% or more 1 piece of dark chocolate


TimeWhat To Eat
Breakfast (8:00 am – 8:30 am)Two sandwiches along with two boiled eggs, cucumber, avocado and tomatoes + 1 cup green tea
Lunch (12:30 p.m.)Fruit salad with fat cheese, lemon juice, mint leaves and a little pepper
Dinner (7:00 p.m.)Boiled kidney beans (with a little spice) + 1/2 bread + cucumber, carrot and beetroot salad


TimeWhat To Eat
Breakfast (8:00 am – 8:30 am)2 boiled eggs + two whole wheat toast + baked beans + 1 cup green tea
Lunch (12:30 p.m.)Cabbage soup + grilled fish with 1/2 cup vegetables/ Tofu
Dinner (7:00 p.m.)Salad made from Chinese cabbage, red cabbage, yellow and paprika, cucumbers and carrots + grilled chicken with 1/2 cup herbs/cucumbers. A pinch of turmeric in mushrooms + 1 cup milk


TimeWhat To Eat
Breakfast (8:00 am – 8:30 am)A glass smoothie
Lunch (12:30 p.m.)1/2 cup brown rice + 2 boiled egg curry + 1 small cup vegetables (fry with minimal oil) + 1 cup yogurt
Dinner (7:00 p.m.)Pasta and Meatball/Soy ball + 1 cup buttermilk


TimeWhat To Eat
Breakfast (8:00 am – 8:30 am)2 boiled eggs + 1 orange + 4 almonds
Lunch (12:30 p.m.)1 bowl fruit salad (don’t consume mangoes and grapes)
Dinner (7:00 p.m.)1 Bowl Chicken/ Vegetable Soup


TimeWhat To Eat
Breakfast (8:00 am – 8:30 am)1 small bowl oatmeal + 1 cup green tea + 2 almonds
Lunch (12:30 p.m.)1 bowl boiled vegetables with two boiled eggs
Dinner (7:00 p.m.)Boiled kidney beans (with a little spices) + cucumber slices + 1 cup coconut water

How It Feels After The Second Week?

After the end of 1st week, you will be addicted to this diet plan and your appetite being very low. You will feel lighter, fit, positive and healthy. Because of taking a balanced diet, your weight will now start being control and you will feel healthier. Such feeling is vary for everyone, so if you feel something different don’t panic.

Foods To Eat.

During this diet, nothing else should be consume except for all three meals to take the full advantage of boiled eggs diet. However, there is no research or scientific evidence available in this regard, but if you feel fatigue in the day while following this diet, you can consume the food mentioned below. Those are low in calorie, which can help to control weight (37):

  • A medium-sized apple (drained or chopped).
  • A medium-sized banana.
  • 1/4 cup raisins.
  • A carrot.
  • 1/4 cup dry fruits.
  • One cup non-fat curd.
  • Whole Wheat Muffin.
  • Popcorn (without salt).
  • 1/2 cup chopped tomatoes.
Read Now: GOLO Diet: A Diet for Weight Loss.

Foods To Avoid.

Avoid consuming the following food to take full advantage of boiled egg diet plan:

  • Food containing more calories.
  • Fat-Rich Food.
  • Don’t eat more at once.
  • More sugar-rich food and beverages.
  • Candy, cookies, cakes and soda etc.
  • Fast Food.

Side Effects of Boiled Egg Diet.

Apart from several advantages of boiled egg diet there may be some disadvantages, such as;

Eggs are enrich with cholesterol and saturated fats. So, excess intake of eggs can increase the level of bad cholesterol in the body. This may cause heart disease problems.

In some cases the intake of eggs may lead to infections associated with bacteria such as salmonella, Serovars Enteritidis and Typhimurium. These bacteria affect the intestine and the digestive tract.

Using unpasteurized eggs make the body vulnerable to bacterial infections. The protein present in egg white can cause allergies. This may cause problems such as rashes, diarrhoea, indigestion, vomiting and nausea etc. (38).

By eating eggs every day, you may feel bored.

The boiled egg diet plan is only for two weeks. After the end of this diet, switching back to the normal diet without exercise can increase the weight.

Read Now: 11 Super Food to Reduce Stress Level Within A Few Weeks.

Frequently Asked Questions.

1. Is boiled egg diet safe?

Yes, with a balanced diet, it is safe to follow the diet of boiled eggs. However, you must consult with your dietitian before starting this diet plan, because your dietitian will give you proper suggestion according to your body type.

2. How much weight can be reduced with the help of boiled egg diet?

It totally depends on your routine, body and health. At the same time, it may vary from every person to person. It is believed that this diet plan can help to reduce weight by about 9 to 11 kg, but there is no scientific evidence available.

3. Can I eat 6 whole eggs a day?

No, eating 6 whole eggs a day can increase your cholesterol levels, which can lead to other health problems such as heart disease and many more.

Bottom Line.

Finally, it can be said that with the routine exercise and balanced diet of boiled egg can be beneficial for weight loss. It is also important to keep in mind that even after two weeks, exercise regularly and use a balanced diet. Failure to do so can increase cause of weight regain and all the benefits will diminish. For other weight-related diet charts you can read other articles of FreakToFit.

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Experienced in the field of nutrition, health, fitness, and more. She earned Master Degree from National Institute of Nutrition, Hyderabad and currently serving in the Eastern branch of ICMR.



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