14-day Boiled Egg Diet: Is It Safe Or Dangerous?

    Thousands of people worldwide are trying to melt their excess fat right now using a great variety of meal plans available online. While it is good that you’re able to choose what fits you the most, sometimes, this abundance can be confusing. This article explains to you the essence and rules of 14-day Boiled Egg Diet, along with its benefits and risks. Meal plan included!

    What is the 14-Day Boiled Egg Diet?

    This diet focuses on the consumption of lean protein and eggs, along with non-starchy vegetables and low-carb fruits. This diet does not have specific calorie limits, yet it is considered low-carb and low-calorie. You’re supposed to have only three meals a day without additional snacks in-between. For those looking to explore inventive ways of preparing soft-boiled eggs, consider using an air fryer, which can introduce a unique twist to this classic dish. Discover more about this method for cooking soft-boiled eggs in the soft boiled egg air fryer for a delightful culinary experience.

    Foods to eat on 14-day Boiled Egg Diet

    Here are some of the foods recommended and some of the ones you should avoid if you decide to follow this diet. 

    • Eggs 
    • Lean protein
    • Non-starchy vegetables 
    • Low carb fruits 
    • Moderate amounts of healthy fats 
    • Healthy drinks like water and unsweetened tea

    Foods to avoid:

    • Grains
    • Starchy vegetables 
    • High carb fruits
    • Processed foods 
    • Sweetened drinks

    Now, as you can clearly see, while the recommended foods list is quite healthy, the list of foods to avoid is quite restrictive. This yields a combination of advantages and disadvantages of this diet. 

    Benefits and disadvantages of 14-Day Boiled Egg Diet

    On one hand, this dietary plan includes such healthy and nutritious food items as eggs and non-starchy vegetables, fish and fresh fruits. They all are loaded with vitamins and minerals essential for the proper functioning of your body. 

    This approach also excludes the processed, high-fat and salty foods which is commonsensical for pretty much all viable dietary regimes, since such foods are strongly connected to obesity, diabetes, cancer, high blood pressure, and a host of other hazardous health issues.

    On the other hand, a quite restrictive list of banned foods produces a number of drawbacks. First, it makes keeping to this diet for a prolonged period of time strenuous. Secondly, some of the foods outlawed in this diet are consensually considered healthy and beneficial. For instance, whole grains and starchy carbs like potatoes are good sources of vitamins, minerals, and vital dietary fiber. 

    Also, this diet is low-calorie, which may lead to unpleasant consequences like tiredness, fatigue, and a weakened immune system. If you take into account both benefits and disadvantages of this 14-Day Egg Diet, you can conclude that it is not recommended to follow this diet for more than 14 days. Also, it is highly recommended to consult your dietitian before making a decision to stick to this diet. 

    Boiled Egg on toast with avocado and spinach

    14-Day Boiled Egg Diet Meal Plan

    Nevertheless, if you’ve decided to follow this diet, here’s a healthy meal plan for you to shed your excess pounds in the most effective way. 

    Week 1

    Day 1

    A citrus fruit like lemon or grapefruit and 2 hard-boiled eggs for breakfast. Boiled chicken fillet and a cup of greek yogurt for lunch. A bowl of vegetable salad and some boiled chicken for the delicious dinner.

    Day 2

    The same breakfast as yesterday. A grapefruit and some delicious roasted fish for lunch. Vegetable salad, an orange and 1 hard-boiled egg for the perfect end of the day.

    Day 3

    The same breakfast as yesterday. There is a great variety of citrus fruits to choose from to make your breakfast more interesting. A tomato, slice of fresh bread, and some low-fat cheese for a light dinner. A vegetable salad with chicken would make for a perfect dinner.

    Day 4

    Breakfast as usual. Low-carb fruit for lunch and 2 hard-boiled eggs for dinner.

    Day 5

    You’ve noticed that breakfasts are stable. Grilled fish, like salmon and vegetable salad for lunch. Steamed veggies with 2 hard-boiled eggs for a delicious dinner.

    Day 6

    Your breakfast is a constant in this meal plan. Go as usual. Opt for a low-carb fruit for light lunch and chicken with vegetable salad for a nutritious dinner.

    Day 7

    2 hard-boiled eggs and half of a grapefruit will be your breakfast. Chicken and steamed veggies will give you a filling lunch and then grilled beef with an orange for dinner.

    For the second week, simply go back to the first day. 


    To sum up, the 14-day Boiled Egg Diet has both advantages and disadvantages. On one hand, the foods it recommends are healthy, and it is likely to yield significant weight loss. On the other hand, it excludes some food choices which are very nutritious and should be part of a steady and healthy diet. Plus, it may be too low-calorie for you, causing fatigue and other negative symptoms. So, you should certainly consult your doctor before deciding to follow this approach. 


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