Egg Diet Plan

What is the Hard Boiled Egg Diet?

The Hard Boiled Egg Diet has been quite popular for a number of years now. Rumors have been circulating in Hollywood about celebs eating nothing but eggs in order to quickly lose weight either for a red carpet event or an upcoming film role. One actor rumored to have gone on a purely egg diet is Adam Brody. Some health practitioners discourage the egg diet as a form of weight loss program while some other dietitians recommend a modified or enhanced version of this diet, including other types of nutritious food into the meal plans.

Egg Benefits

Eggs are really nutritious and help a lot with weight loss goals. It can keep you full for a long time. Trust it to be a good breakfast and in-between meal food item. Pinoys are fond of having eggs and there are many ways we can have them. Binating itlog, sunny side up, maalat na itlog, nilagang itlog, leche flan, egg pie, and a lot more. A lot of Filipino dishes like sarciado, make use of eggs to enhance dishes or extend food servings.

Besides weight loos and reduced cravings, there are some more benefits to eating eggs. Eggs increase good cholesterol levels and Harvard Public School of Health believes eggs, particularly the whites, help lower risks for heart disease. The egg whites are also high on protein. It nourishes well and helps for leaner tone. Recent studies also show that a regular diet of eggs lowered risks for breast cancer among women.

Egg Diet Results

A study conducted by the US National Institutes of Health yielded enhanced weight loss among overweight and obese people. The diet administered to participants was a daily egg breakfast which was further supported by reduced calorie meal plans. In another study, people who ate one egg daily for breakfast had reduced risks for stroke by at least 12% when compared with those who ate 1-2 eggs per week.

3 Day Egg Diet

A diet solely on eggs is highly frowned upon by nutritionist because while drastic weight loss is probably achievable, nutrition will be compromised as there is no variety of nutrients getting into the system. The 3-day egg diet is healthier because there is a mix of foods consumed. Here is a sample diet plan:

Day 1:    

    • Breakfast: 2 boiled eggs, 2 tomatoes, 1 serving of green tea
    • Lunch: 2 egg whites, 1 serving of green tea, 1/8 (125grams) kilo of baked fish
    • Snack: fruits
    • Dinner: mixed vegetables, tea

Day 2:      

    • Breakfast: 1 banana, 2 boiled eggs, tea
    • Lunch: 2 egg whites, green tea, 125 grams of chicken meat (no skin)
    • Dinner: cottage cheese, 1 glass of milk (low-fat)

Day 3:       

    • Breakfast: 1 serving of tomato juice, 2 boiled eggs
    • Lunch: 2 egg whites, green tea, 125 grams of cooked red meat
    • Dinner:  Mixed greens, 2 baked potatoes, green tea

Egg Diet for 1 Week

Some sites claim a weight loss of at least 11 kilograms after one week. Here is a sample of a 1-week egg diet meal plan:


    • Breakfast: 2 boiled eggs, 1 fruit
    • Lunch: Fruit, 2 pcs whole meal bread
    • Dinner: 1 bowl of mixed salad, cooked chicken


    • Breakfast: 2 boiled eggs, 1 fruit
    • Lunch: 1 bowl of mixed salad, cooked chicken
    • Dinner: 2 eggs, mixed veggies, 1 fruit


    • Breakfast: 2 boiled eggs, 1 fruit
    • Lunch: Low-fat cheese, 1 tomato, 1 slice of whole meal bread
    • Dinner: Cooked chicken, 1 bowl of salad


    • Breakfast: 2 boiled eggs, 1 fruit
    • Lunch: Fruit
    • Dinner: Steamed chicken, 1 bowl of salad


    • Breakfast: 2 boiled eggs, 1 fruit
    • Lunch: 2 eggs, steamed veggies
    • Dinner: Fish barbecue, 1 bowl of salad


    • Breakfast: 2 boiled eggs, 1 fruit
    • Lunch: Fruit
    • Dinner: Steamed chicken, 1 bowl of salad


    • Breakfast: 2 boiled eggs, 1 fruit
    • Lunch: Chicken with steamed veggies, 1 bowl of tomato salad
    • Dinner: Steamed vegetables

28 Day Egg Diet

According to those who’ve tried sticking to an egg diet plan for at least 28 days, weight loss was achieved at a minimum of 35 pounds. Again, this type of eating habit will not be beneficial for all. Those with specific medical conditions and needs may better skip the program. For others who are used to diet fads, this type of drastic dieting may be tried out. See how it goes for 3 days, then move on to 1 week, then maybe move on to 28 days. An Android App may be helpful for you. It helps you track food consumption and developments, and offers ideas and meal options for this 28-day diet program. Check it out here.

Egg Diet Meal Plan

Meal plans are quite simple to set and follow. For those who have no problems or concerns consuming many eggs, maintain your consumption to at least 2 boiled eggs a day. You may vary your daily intake like this: 1 hard boiled egg today, 2 hard boiled eggs tomorrow, 3 hard boiled eggs on the third day, then reset.

Have fruits daily, either as snack or as lunch and dinner option. Keep selections to citrus types of fruit. Have potatoes and tomatoes often, as well as mixed greens. Rotate steam veggies daily. Rotate chicken meat, beef, lamb, and fish meat servings. Keep them fat-free or skin free. Try them baked, steamed, or barbecued to spice things up. Don’t let it get boring. Else, food cravings may set in.

Balut Egg Diet

CNN featured this authentic Filipino delicacy and tells of how Pinoy Balut is among the ranks of various lists for world’s worst, disgusting, terrifying food. It currently sells for $5 min. in US and other countries. Filos are lucky it can still be bought for about half a dollar from food peddlers on street corners. The 18-day incubated duck embryo is what you get to eat and according to SFGate, it is highly nutritious; high in protein and calcium. 1 Balut egg offers 188 calories, 14 grams of protein, 2 milligrams of iron and 116 milligrams of calcium. The common recommendation is 1 balut every morning.

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