The egg diet : Boiled Egg Diet 14 Days Plan
The egg diet may be a weight loss program that needs you to make a
minimum of one meal day by day round the traditional breakfast staple.
it's a low-calorie, low-carbohydrate, high-protein plan designed to
assist you change state quickly without losing muscle mass.
There are different versions of the egg diet, including an egg-only diet or a dish diet. altogether variations of the plan, you'll eat three meals each day with no snacks, and only water or zero-calorie beverages. More flexible sorts of the egg diet include foods like grilled chicken, fish, and steamed veggies, but eliminate starchy foods and sugar.
What Experts Say "Eggs are little nuggets of nutrition, providing protein, choline, vitamin D, lutein and more, but the egg diet, on the entire, is low in carbs which may leave you hungry. Also, eating the identical food over and over (like eggs for breakfast) can get boring for a few, according to the USDA’s nutrition database.
The Advantages of the 14-Day Boiled Egg Diet
You already know that this diet includes a variety of healthy foods, such as fresh fruits and vegetables, eggs, and lean protein. They are all high in healthy nutrients such as antioxidants, vitamins, and minerals, which help your body function properly.(Source)
The 14-day boiled egg diet plan also eliminates high-calorie, high-carb, sweetened, and processed foods, as well as unhealthy beverages, from your menu. Such foods may increase the risk of cancer, heart disease, and obesity. Unhealthy sweetened beverages can cause high blood pressure, insulin resistance, inflammation, and other problems.(Source1, Source2, Source3).
This nutrition plan's supporters also claim that it provides additional health benefits such as stronger hair, nails, and bones, better vision, and better blood sugar control.
The eggs that form the foundation of this diet can also provide you with a variety of health benefits. They may, for example, help to strengthen your muscles, support your brain health and immune system, and reduce your risk of heart disease. They can also give you a lot of energy and improve your skin's health (Source).
Is It Safe to Follow a 14-Day Boiled Egg Diet?
Despite the fact that this diet contains nutritious foods, it is still quite restrictive. The food selection is also limited. As a result, it may be difficult for some dieters to adhere to over time.
Another disadvantage is that the limited variety of foods allowed may result in nutrient deficiencies if you follow the diet for longer than recommended. For example, you may be aware that the boiled egg diet prohibits the consumption of whole grains, which are high in vitamins, minerals, and, most importantly, dietary fibre.
Starchy carbohydrates, such as potatoes (high in magnesium, potassium, and vitamin C), are also prohibited (Source).
You're probably aware that this diet is low in calories. Such calorie intake may be insufficient for some people. Underfueling your body for an extended period of time can result in a variety of health problems, including decreased bone density and low energy levels. Side effects such as menstrual irregularities and weakened immune systems are also possible (Source).
Is the 14-Day Boiled Egg Diet Effective?
As previously stated, this eating pattern can be classified as a low-calorie diet. It also excludes foods that are starchy or unhealthy. So you could certainly lose weight.
Keep in mind, however, that you will most likely only see short-term weight loss results. When you return to your regular diet, you may regain the weight you've lost.
What Should You Do To Lose Weight?
Keep in mind that your body has special nutrient needs that must be met in order for you to stay healthy. If you want to see long-term results, you must make some lifestyle changes.
On a daily basis, you should engage in physical activity and follow a well-balanced diet. These methods will assist you in losing weight and improving your overall health.
Foods to Add and Avoid
You can utilize this list of foods to eat and create your own healthy food to simplify your dieting:
- Eggs (hard-boiled, yolks and whites.
- Protein that is lean (lean cuts of meat, skinless poultry, fish)
- Vegetables that aren't starchy (bell peppers, broccoli, tomatoes, leafy greens, zucchini and more)
- Fruits with low carbohydrate content (berries, grapefruit, watermelon and more)
- Your preferred herbs and spices
- Healthy fats in small amounts (olive oil, coconut oil, butter and more)
- Healthy beverages (unsweetened tea and coffee, water, sparkling water and more)
Foods to avoid include:
- Grains (quinoa, barley, pasta, bread and more)
- Vegetables that are starchy (legumes, corn, potatoes, sweet potatoes)
- Fruits high in carbohydrates (dried fruits, pineapples, bananas, mangoes)
- Prepared foods (fast food, bacon, chips, sweets and more)
- Drinks with added sugar (sweet tea, sweet coffee,juices, soda)
DAY 1
Breakfast- 1 or 2 Boiled Eggs
2. Lunch : Try to eat as mush of one fruit that you like, see fruits below .
- Orange, Strawberry, Pears, Apples, Plums, Cantaloupe, Watermelon
3. Dinner – Grilled meat only completely fat free, Cut or Ground
* mutton or lamb are not allowed
DAY 2
Breakfast- 1/2 Orange or Grapefruit
- 1 or 2 Boiled Eggs
2. Lunch – Grilled or boiled chicken only. * remove the skin .
3. Dinner – 2 boiled eggs, green salad , One slice of toast or pita and one orange or grape fruit
Day 3
Breakfast1/2 Orange or Grapefruit
1 or 2 Boiled Eggs
2. Lunch :
– One tablespoon of fat free cream cheese, A slice of toast with tomato.
3. Dinner :
– Grilled meat (cut or ground), green salad(lettuce, tomato, green pepper, carrots, cucumber
DAY 4
Breakfast½ Orange or Grapefruit -
1-2 Boiled Eggs -
2. Lunch – Have as much of one fruit that you like, choose one of the fruits below .
Orange, Strawberry, Pears, Apples, Plums, Cantaloupe, Watermelon
3. Dinner – Grilled meat (cut or ground), green salad(lettuce, tomato, green pepper, carrots, cucumber)
DAY 5
Breakfast½ Orange or Grapefruit -
1-2 Boiled Eggs -
2. Lunch – 2 boiled eggs, broiled vegetables(zucchini, squash, spinach, carrots, green beans, or peas)
3. Dinner – Grilled Fish, Shrimp or 1 can of tuna in water. (Choose 1 of the 3)
DAY 6
Breakfast½ Orange or Grapefruit -
1-2 Boiled Eggs -
2. Lunch – Have as much of one fruit that you like, choose one of the fruits below .
Orange, Strawberry, Pears, Apples, Plums, Cantaloupe, Watermelon
3. Dinner – Grilled meat (cut or ground), green salad(lettuce, tomato, green pepper, carrots, cucumber)
DAY 7
Breakfast½ Orange or Grapefruit -
1-2 Boiled Eggs -
2. Lunch – Grilled or boiled chicken. Boiled or steamed vegetables (zucchini, squash, spinach, carrots, green beans, or peas), and one orange or grape fruit.
3. Dinner – Boiled or steamed vegetables (zucchini, squash, spinach, carrots, green beans, or peas)
DAY 8
Breakfast½ Orange or Grapefruit -
1-2 Boiled Eggs -
2. Lunch – 2 boiled eggs and one orange or grapefruit.
3. Dinner – 2 boiled eggs and one orange or grapefruit
DAY 9
Breakfast½ Orange or Grapefruit -
1-2 Boiled Eggs -
2. Lunch – Grilled meat (cut or ground), green salad(lettuce, tomato, green pepper, carrots, cucumber).
3. Dinner – 2 boiled eggs and one orange or grapefruit
DAY 10
Breakfast½ Orange or Grapefruit -
1-2 Boiled Eggs -
2. Lunch – Grilled meat (cut or ground) and cucumbers. (any quantity you want)
3. Dinner – 2 boiled eggs and one orange or grapefruit
DAY 11
Breakfast½ Orange or Grapefruit -
1-2 Boiled Eggs -
2. Lunch – 2 boiled eggs, one tablespoon of fat free cream cheese, and boiled or steamed vegetables.
3. Dinner – 2 boiled eggs and boiled or steamed vegetables
DAY 12
Breakfast
½ Orange or Grapefruit -
1-2 Boiled Eggs -
2. Lunch – Grilled or boiled fish or shrimp .
3. Dinner – 2 boiled eggs
DAY 13
Breakfast½ Orange or Grapefruit -
1-2 Boiled Eggs -
2. Lunch – Grilled meat, tomato, one orange or grapefruit .
3. Dinner – Mixture of fresh fruit (orange, cantaloupe, plum, apples and watermelon)
DAY 14
Breakfast½ Orange or Grapefruit -
1-2 Boiled Eggs -
2. Lunch – Grilled or boiled chicken (skin removed), tomato, and one orange or grapefruit.
3. Dinner – Grilled or boiled chicken (skin removed), tomato, and one orange or grapefruit.
