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14 DAYS BOILED EGG DIET PLAN FOR WEIGHT LOSS

In this article, we’ll explore the boiled egg diet plan for weight loss. This simple yet effective plan can help you shed extra pounds without any side effects. Follow this diet to maintain a healthy body shape. Keep reading to learn more!

Among the many diet plans for weight loss, the 14-day boiled egg diet stands out as one of my favorites. It offers unique benefits that may support weight loss efforts. Eggs are a highly nutritious, weight-loss-friendly food packed with high-quality protein, healthy fats, vitamins, and minerals. They can also help boost metabolism, making them a great addition to a weight loss plan.

NUTRITION FACTS OF AN EGG

A large egg contains:

  • Calories: 71.5
  • Fat: 5.8g
  • Vitamin A: 160mcg
  • Calcium: 56mg
  • Vitamin D: 2mcg
  • Riboflavin: 475mg
  • Vitamin B12: 89mg
  • Folate: 47mcg
  • Vitamin E: 1.05mg
  • Niacin: 0.75mg
  • Iron: 1.75mg

WEIGHT LOSS WITH THE BOILED EGG DIET PLAN

The boiled egg diet offers numerous benefits, making it a simple and cost-effective approach to weight loss. Unlike other diet plans, there’s no need to buy expensive products—just incorporate eggs into your meals. This diet not only supports weight loss but also boosts metabolism and provides essential nutrients.

Hydration is key during this diet. Start your day with a glass of water, and continue drinking one glass every hour throughout the day. Staying hydrated can enhance weight loss and improve overall well-being.

TIPS TO FOLLOW DURING THE EGG DIET

To maximize results, keep these guidelines in mind:

✔️ Avoid junk food.

✔️ Limit salt intake (use sea salt if necessary).

✔️ Eliminate alcohol.

✔️ Prioritize sleep and stay active.

✔️ Mentally and physically prepare yourself before starting the diet.

✔️ Avoid junk food.
✔️ Limit salt intake (use sea salt if necessary).
✔️ Eliminate alcohol.
✔️ Prioritize sleep and stay active.
✔️ Mentally and physically prepare yourself before starting the diet.

By following these steps, you can successfully achieve your weight loss goals with the boiled egg diet.

THE FIRST WEEK OF THE DIET

MONDAY

Breakfast: Start with a glass of water, then eat two boiled eggs. After five minutes, enjoy an apple or any whole fruit of your choice.
Lunch: Two sweet potatoes and two apples.
Dinner: A large plate of salad and one chicken leg piece.

TUESDAY

Breakfast: Two boiled eggs, followed by a fruit of your choice after 5-10 minutes.
Lunch: A bowl of green vegetables with chicken.
Dinner: Green vegetable salad, two boiled eggs, and one orange.

WEDNESDAY

Breakfast: Two boiled eggs and your favorite fruit (preferably an apple).
Lunch: One fruit of your choice to keep hunger at bay.
Dinner: Salad and steamed chicken.

THURSDAY

Breakfast: Two boiled eggs with a citrus fruit of your choice.
Lunch: Steamed vegetables, low-fat cheese, and two boiled eggs.
Dinner: One plate of salad and one piece of chicken.

FRIDAY

Breakfast: Two boiled eggs with a citrus fruit of your choice.
Lunch: Two boiled eggs and steamed vegetables.
Dinner: Grilled fish with salad.

SATURDAY

Breakfast: Two boiled eggs with a citrus fruit.
Lunch: Two fruits of your choice.
Dinner: One piece of chicken and steamed vegetables.

SUNDAY

Breakfast: Two boiled eggs and one fruit.
Lunch: Salad, steamed vegetables, and one piece of chicken.
Dinner: Steamed vegetables.

THE SECOND WEEK OF BOILED EGG DIET PLAN/ DIET MENU  FOR WEIGHT LOSS

MONDAY

Breakfast: Two boiled eggs and a fruit of your choice.
Lunch: Chicken pieces with salad.
Dinner: Two boiled eggs, an orange, and some salad.

TUESDAY

Breakfast: Two boiled eggs and your favorite fruit.
Lunch: Steamed vegetables with two boiled eggs.
Dinner: A small plate of salad and grilled fish.

WEDNESDAY

Breakfast: Two boiled eggs and a citrus fruit of your choice.
Lunch: Salad with one piece of chicken.
Dinner: Two boiled eggs, half a plate of veggie salad, and one orange.

THURSDAY

Breakfast: Two boiled eggs and a fruit of your choice.
Lunch: Low-fat cheese, steamed vegetables, and two boiled eggs.
Dinner: A small plate of salad with chicken pieces.

FRIDAY

Breakfast: Two boiled eggs and your favorite fruit.
Lunch: Grilled fish or salmon with salad.
Dinner: Two boiled eggs and salad.

SATURDAY

Breakfast: Two boiled eggs and a fruit of your choice.
Lunch: A small portion of chicken with a plate of salad.
Dinner: A plate of your favorite fruits.

SUNDAY

Breakfast: Two boiled eggs to start your day.
Lunch: Steamed vegetables with chicken.
Dinner: The same meal as lunch to end your day.

This high-protein, low-carb meal plan is designed to support weight loss while keeping you energized and full throughout the day!

CONCLUSION

Now you understand why this is called the “boiled egg diet plan.” The meals included are simple, quick to prepare, and require minimal effort. However, before starting any diet plan, it’s important to consult with your doctor to ensure it’s suitable for your health. Never rely solely on online information—always verify before making any dietary changes.

10 FOODS YOU SHOULD EAT EVERYWEEK TO LOSE WEIGHT

While no single food is a magic bullet for weight loss, incorporating healthy options into your diet can significantly support your goals. Many of these foods are not only delicious but also rich in fiber and protein, nutrients that promote satiety. By including them regularly, you can optimize your meals and make progress toward your weight loss objectives.

EGGS

Eggs are truly a near-perfect protein, particularly beneficial for weight loss. When eaten at breakfast, they have been shown to support weight loss as part of a reduced-calorie diet, according to a 2020 study published in the International Journal of Environmental Research and Public Health.

In addition to being economical, eggs are versatile enough to be meal-prepped for convenient grab-and-go snacks or lunches throughout the week, or to enhance a power bowl at dinner.

APPLES

Like vegetables, fruits are a smart addition to any healthy weight-loss plan. Apples, in particular, are a great choice due to their high water content and fiber (especially when you eat the skin), making them both filling and low in calories—factors that can aid in weight loss.

Apples are also budget-friendly, can last for weeks in the fridge, and are an easy, portable snack. You can get creative by incorporating them into meals—they’re delicious on salads, atop toast, or blended into soups and smoothies.

CHIA SEEDS

Fiber plays a crucial role in weight management. Its ability to slow digestion keeps you feeling full for longer, which is especially important when reducing calorie intake. A single serving of chia seeds (approximately 2 tablespoons) provides about a quarter of your daily fiber requirements, according to the USDA.

Chia seeds are versatile and easy to add to your diet, particularly at breakfast and snack time. Incorporate them into dishes like pudding, jam, or energy balls.

As an added benefit, chia seeds are known for their digestive health properties.

CRUCIFEROUS VEGETABLES

Broccoli, cauliflower, Brussels sprouts, kale, and arugula are examples of cruciferous vegetables. These nutrient-dense foods have been linked to a reduced risk of cancer and inflammation.

Cruciferous vegetables are low in calories and carbohydrates, making them excellent additions to any weight loss plan. Incorporate them into your weekly meals by using them as a base for salads, a grain substitute, or a smoothie ingredient.

FATTY FISH

The 2020-2025 Dietary Guidelines for Americans recommends consuming at least 8 ounces of seafood per week. Seafood is packed with essential nutrients, including omega-3 fatty acids, which offer numerous health benefits.

The high protein content in seafood helps curb hunger and promotes satiety. While fresh fish is a great option, it can be expensive. Frozen fish fillets and shrimp are often more affordable alternatives. Additionally, canned seafood can be a convenient and budget-friendly choice, perfect for dishes like salmon patties, sardine toast, or Niçoise salad.

WHOLE GRAINS

Contrary to popular belief, you don’t need to completely eliminate starches like pasta, bread, and rice while losing weight. The key is to choose whole grains most of the time.

Whole grains, such as whole-wheat pasta, brown rice, and quinoa, are packed with vitamins, minerals, phytonutrients, and fiber, promoting satiety. Our bodies and brains naturally prefer carbohydrates for energy. Consuming whole grains in combination with protein and healthy fats can help curb cravings for refined carbs and sugar.

FERMENTED FOODS

Gut health is crucial for overall well-being. In addition to supporting immunity and digestion, maintaining a healthy balance of good bacteria in the gut may also promote fat burning, according to a 2020 review in Preventive Nutrition and Food Science.

Probiotic-rich foods, which provide beneficial bacteria, include kefir, yogurt with live active cultures, homemade sauerkraut, and tempeh. Try to incorporate a few bites or sips of these probiotic foods into your diet most days. Also, include prebiotics—such as bananas, asparagus, legumes, and onions—which serve as fuel for healthy gut bacteria.

PISTACHIOS

All nuts can be part of a healthy weight loss diet, as they’re satiating and satisfying due to their healthy fats, fiber, and protein content. The key is portion control, with a serving of shelled nuts (about 1/4 cup) containing between 160 and 200 calories.

Shelled pistachios fall in the middle range for calories, with approximately 183 calories per serving, according to the USDA. In addition to being tasty, pistachios offer several health benefits.

A 2020 study published in Nutrients found that regular consumption of pistachios was linked to weight loss, particularly in the abdominal area, among overweight individuals. Furthermore, eating them two or more times per week may help reduce the risk of future weight gain, according to a 2019 study in BMJ Nutrition, Prevention & Health.

For mindful eating, consider buying pistachios in their shells—shelling them as you snack can help you slow down and enjoy each bite!

AVOCADOS

Avocados are a staple in many diet plans for good reason. They provide a powerful combination of healthy fats and fiber, along with a creamy texture that adds richness to meals and snacks.

A 2021 study published in The Journal of Nutrition found that women who consumed one avocado daily while following a reduced-calorie diet experienced greater loss of visceral fat compared to those who did not include avocado. However, a 2022 study in the Journal of the American Heart Association found no significant effects on belly fat, although it did show that eating one avocado daily slightly reduced total and LDL cholesterol (the “bad” kind). While research on avocados and belly fat is mixed, they remain a nutritious and satisfying addition to a healthy diet.

If you’re looking to enjoy avocados beyond the classic avocado toast, there are plenty of delicious options, including Creamy Avocado Pasta, Mango & Avocado Salad, and Avocado Chicken Salad.

DARK CHOCOLATE

Yes, chocolate can aid in weight loss, and here’s why: A sustainable weight loss diet is more effective when it allows for the inclusion of your favorite foods. A 2020 review published in Current Nutrition Reports found that depriving yourself of certain foods can lead to intense cravings for them. These cravings might become so overwhelming that they cause you to abandon your weight loss efforts due to feelings of deprivation. By incorporating enjoyable foods like chocolate into your diet, you may find it easier to stick to your weight loss plan.

Including an ounce of dark chocolate (aim for 70% cacao content or higher for maximum antioxidant benefits) could be the indulgence you need to stay on track with your weight loss goals. In addition to its delicious taste, dark chocolate offers heart-healthy and mood-boosting benefits, according to a 2018 review in Planta Medica.

CONCLUSION

Eating a balanced diet that includes sufficient protein and fiber is essential for healthy weight loss (about 1 to 2 pounds per week). Here are 10 of the best—and easiest—foods to incorporate into your meals and snacks in the coming weeks. Adding these foods will help you manage your weight while ensuring you receive the nutrients your body needs.