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Do you like eggs? Do you really like eggs? If so, the boiled-egg diet might sound like your dream come true — a plan that lets you enjoy your favorite breakfast staple while promising fast weight loss. But before you start boiling a dozen eggs, it’s worth knowing what this diet is really about, what it can (and can’t) do for you, and how to follow it safely.

What Exactly Is the Boiled-Egg Diet?

As the name suggests, the boiled-egg diet centers around — you guessed it — hard-boiled eggs. Followers typically eat at least two to three eggs every day, along with lean protein, low-carb vegetables, and small portions of fruit.

It’s said to have a few celebrity fans, including Nicole Kidman and Charles Saatchi. The idea is that eggs, being rich in protein, help you feel full longer, which in turn reduces your calorie intake and promotes weight loss.

A typical day on this plan looks like this:

• Breakfast: Two eggs and a piece of fruit

• Lunch: Eggs or lean meat with low-carb veggies

• Dinner: More lean protein and nonstarchy vegetables

Sounds simple enough, right? But simplicity doesn’t always mean sustainability.

How Does the Boiled-Egg Diet Work?

The boiled-egg diet works by dramatically reducing your calorie intake. Because eggs and lean proteins are high in protein but low in carbs, your body starts using stored fat for energy — similar to what happens on keto or Atkins-style diets.

In the short term, this can lead to quick weight loss, mostly due to water loss and reduced calorie consumption. However, it’s not a balanced eating plan, and it can be tough to maintain over time.

Are Eggs Really That Good for You?

Eggs are a nutritional powerhouse — in moderation. One large boiled egg contains about 78 calories, 6 grams of protein, and essential nutrients like vitamin D and choline (which supports brain health and mood). They’re also a “complete protein,” meaning they contain all nine essential amino acids your body needs.

But there’s a catch: eating too many eggs may not be ideal for everyone. The American Heart Association recommends up to one egg per day for most healthy adults. Those with high cholesterol or heart concerns should talk to their doctor about how many eggs are safe for them.

Pros and Cons of the Boiled-Egg Diet

✅ The Pros:

• High in protein, which helps you stay full and maintain muscle mass.

• Simple, with easy-to-follow meal options.

• Short-term results — you might see quick weight loss.

❌ The Cons:

• Extremely restrictive — it cuts out whole grains, legumes, and most fruits.

• Lacks fiber, which can lead to constipation.

• Not sustainable for long-term health or energy.

• May increase cholesterol intake depending on your health status.

Registered dietitians emphasize that while eggs are healthy, relying on them as your main food source can throw your nutrition out of balance.

Possible Side Effects

Because the boiled-egg diet is very low in calories and fiber, some people experience constipation, fatigue, or nutrient deficiencies. Skipping major food groups like whole grains, beans, and dairy can make it harder for your body to get enough vitamins and minerals.

If you have a history of disordered eating, diabetes, heart disease, or any medical condition, it’s best to avoid restrictive plans like this one without professional guidance.

What You Can and Can’t Eat

Allowed Foods:

• Eggs (of course!)

• Skinless poultry, fish, and lean meats

• Leafy greens and nonstarchy vegetables like spinach, kale, and zucchini

• Low-carb fruits such as grapefruit, oranges, and berries

• Healthy fats like butter, coconut oil, and mayonnaise (in moderation)

Foods to Avoid:

• Bread, pasta, rice, and grains

• Starchy vegetables like potatoes and corn

• Sugary snacks, desserts, and processed foods

A Glimpse at a 7-Day Egg Diet Plan

Day 1:

• Breakfast: Two eggs and an orange

• Lunch: Grilled salmon with salad

• Dinner: Pork chop with broccoli

Day 2:

• Breakfast: Two eggs and cantaloupe

• Lunch: Chicken salad

• Dinner: Ahi tuna with kale

Day 3:

• Breakfast: Two eggs and an orange

• Lunch: Steak salad

• Dinner: Baked salmon with mushrooms

…and so on for seven days. You get the idea — lots of eggs, some lean protein, and plenty of green veggies.

So, Does the Boiled-Egg Diet Work?

Technically, yes — but only for the short term. You’ll likely shed a few pounds quickly because you’re cutting calories drastically. However, most of that weight is water, and it’s likely to return once you resume normal eating.

Nutrition experts agree that the boiled-egg diet isn’t a long-term solution. Restrictive plans often lead to burnout, cravings, and rebound weight gain. A better path is a balanced approach — think Mediterranean or plant-forward diets, which are sustainable and supported by science.

The Bottom Line

If you love eggs, there’s no reason to give them up — they’re a great part of a balanced diet. But the boiled-egg diet? It’s more of a quick fix than a healthy habit.

As dietitian Lisa Young, PhD, RDN, puts it, “A hard-boiled egg makes a great snack, but variety is key to long-term health.”

So instead of eating eggs all day, every day, try mixing them into a colorful plate full of fruits, vegetables, whole grains, and healthy fats. Your body (and taste buds) will thank you.