The boiled egg diet is based on including a maximum of 2 to 4 eggs per day in meals, this allows an increase in the quantity of proteins in the diet and in turn generates a greater feeling of satiety, preventing the individual from feeling hungry so quickly. It is also characterized for being low in carbohydrates and calories, favoring weight loss in the short term.
This diet can be a bit controversial due to the fact that it includes a high amount of eggs in the diet. Current studies indicate that the daily consumption of eggs does not cause cholesterol to rise or fat to accumulate in the arteries, on the contrary consumed with a balanced diet can bring several benefits.
However, you should always consult a nutritionist for a complete evaluation and to develop a nutritional plan tailored to your needs, since this diet can be very restrictive and may work for some people and not for others, especially if you want to lose weight in the long term and maintain it over time.
Boiled Egg Diet Rules
The egg diet should last a maximum of 2 weeks. Eggs should always be included at breakfast and the rest can be distributed throughout the day. Eggs can be prepared boiled (being in this way less caloric), in omelets or fried with a little olive oil, butter or coconut oil, which are sources of good fats for your body.
In addition to increasing the consumption of eggs, this diet also includes a higher consumption of healthy foods such as salads, fruits, poultry, fish and good fats such as olive oil, nuts and seeds.
Like in any diet, it is important to restrict the consumption of alcoholic beverages, soft drinks, pasteurized juices, sweets, cakes, cookies, fried foods, fast food, frozen food and excess salt. In addition, it is important to limit the consumption of carbohydrates in meals, including only small portions.
Boiled egg diet plan
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: A fruit and 2 slices of whole wheat bread.
Dinner: A portion of boiled chicken and large salad.
Tuesday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: A portion of boiled chicken and green salad.
Dinner: 2 eggs, vegetable salad and 1 orange.
Wednesday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: Portion of low fat cheese, 1 tomato and 1 slice of whole wheat bread.
Dinner: A portion of boiled chicken and a large salad.
Thursday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: Fruit salad.
Dinner: Portion of steamed chicken and large salad.
Friday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: 2 eggs and steamed vegetables.
Dinner: Grilled fish and large salad.
Saturday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: Fruit salad.
Dinner: Steamed chicken and large salad.
Sunday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: Chicken with steamed vegetables and tomato salad.
Dinner: Steamed vegetables.
Week 2 is similar, you will have to keep eating eggs and stay strong in the face of any temptation, I'm sure you can and you will soon see the results!
Monday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: Chicken and large salad.
Dinner: 2 eggs, salad and 1 orange.
Tuesday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: 2 eggs and steamed vegetables.
Dinner: Grilled fish and large salad.
Wednesday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: Boiled chicken and large salad.
Dinner: 2 eggs, vegetable salad and 1 orange.
Thursday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: 2 eggs, low fat cheese and steamed vegetables.
Dinner: Steamed chicken and large salad.
Friday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: Tuna salad.
Dinner: 2 eggs and large salad.
Saturday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: Boiled chicken and large salad.
Dinner: Fruit.
Sunday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: Steamed chicken and also steamed vegetables.
Dinner: Same portion as lunch.
Follow this diet and for sure in two weeks you will have eliminated some of the extra kilos you have.