Boiled egg diet: The truth behind this weight loss trend

An egg-only diet may not sound appealing to all, but it has been doing the rounds online, with proponents claiming it can effectively lead to weight loss.

In a nutshell, the boiled egg diet promises quick results, simplicity, and minimal meal planning. But the reality isn’t quite so straightforward.

At Juniper, we're passionate about helping you tell fad diets from fact-based advice, and that's exactly what we're doing here.

So is the boiled egg diet actually healthy or another short-term gimmick? Let’s set the record straight.

What is the boiled egg diet?

Created by author Arielle Chandler and made popular by celebrities like Nicole Kidman, the boiled egg diet is a restrictive, short-term, low-carb, high-protein eating plan.

For 7-14 days, you only eat:

• Hard-boiled eggs—typically a minimum of 2-3 per day (and no poached, scrambled, or fried eggs)
• Lean proteins, like chicken, fish, or lean cuts of steak
• Non-starchy vegetables like asparagus, leafy greens, zucchini, tomato, mushrooms, and broccoli
• Limited low-carb fruits, like berries, grapefruit, and watermelon
• Small amounts of fats and oils, like butter, coconut oil, and mayo
• Herbs and spices
• Plain and sparkling water, as well as unsweetened tea or coffee

Although there are a few different versions of this diet, most discourage snacks between meals and encourage light exercise to maximise results.

What can't you eat on the boiled egg diet?

On the flip side, the diet cuts out a whole range of everyday foods, including:

• Starchy vegetables—think potatoes (white or sweet), peas, and corn
• Grains, which means no bread, no pasta, and no cereals
• High-carb fruits like banana, pineapple, and mango
• Dairy products, including milk, cheese, and yoghurt (although some versions of the diet allow low-fat variations)
• Processed foods and meats
• Sugary foods and drinks
• Alcoholic drinks

The main goal of the boiled egg diet is to lose weight—and lose it quickly. The real question is: Does it work as well as it claims?

Does the boiled egg diet help you lose weight?

Yes, after eating mostly boiled eggs and little else for a couple of weeks, you are likely to see the number on the scale drop.

The boiled egg diet can help you lose weight because it is very low in calories and carbs, forcing your body to tap into stored energy.

The problem is, it doesn't lead to sustainable weight loss.

It's not a diet you can maintain in the long run—and once you increase your caloric intake again, chances are that you'll regain what you've lost—most of which is water weight anyway, rather than fat.

Is the boiled egg diet good for you?

Eggs are very healthy. They're a good source of protein, full of healthy fats, and they taste pretty good, too. Eating only (or mostly) eggs, however, is another story.

Allergies aside, cutting out entire food groups is never really a good idea. Here’s what can happen:

Lack of fibre

Eggs contain virtually no fibre, which, paired with the restriction of other high-fibre foods, means you’re much more likely to develop a deficiency.

This could lead to digestive issues like constipation and bloating, as well as constant hunger, blood sugar fluctuations, and fatigue (which will only be exacerbated by the extreme calorie deficit).

Other nutrient deficiencies

It's not just fibre you miss out on while on the boiled egg diet. Other essential nutrients like potassium, magnesium, calcium, and vitamin C are also in short supply.

This can impact your health in several ways, potentially leading to a weakened immune system, poor gut health, and menstrual disturbances.

Cardiovascular concerns

Contrary to popular belief, eggs are actually good for your heart—in moderation, that is [4]. When they make up the majority of your diet, though, dietary cholesterol naturally adds up.

For people with a high risk of heart disease, this could increase the risk of cardiovascular issues by raising ‘bad’ LDL cholesterol.

Potential effects on bone density

As a result of this diet's lack of calcium, your bones may end up weaker over time. This is particularly worrying for people with low bone density, including post-menopausal women.

Strained relationship with food

Extremely restrictive diets can promote an unhealthy relationship with food, whether that manifests as guilt after eating "forbidden" foods or obsessively tracking every calorie.

Not only is this harmful for your physical health, but your mental well-being too, affecting your mood, stress levels, and self-esteem.

Advantages of the boiled egg diet

We don't recommend trying the boiled egg diet, but if you're hoping to lose some weight, there are a few principles worth keeping in mind.

Prioritising protein

The emphasis on protein—particularly lean protein—is arguably the biggest advantage of the boiled egg diet, since it’s a key macronutrient for weight loss.

Protein helps you feel fuller for longer and prevents you from overeating—plus, it has a high thermic effect, which means your body has to work harder to digest it than fats or carbs.

Portion control

There's no weight loss without a calorie deficit, and that requires portion control.

This doesn't necessarily mean eating less (in volume, anyway), and it certainly doesn't mean cutting out entire food groups.

It's about eating smarter and sticking to a healthy diet—for example, by filling up on low-calorie veggies, practising mindful eating, resisting the urge to eat for a few seconds (are you really hungry or are you just bored or stressed?), and paying attention to serving sizes.

Simple meal planning

Overcomplicating your meals will only make it harder to stick to a healthy diet.

The secret truly is in convenience. We're talking easy, quick recipes that store well for a few days and taste delicious (otherwise, you won't reach for them, even if they're ready to go in your fridge).

The boiled egg diet is all about simplicity. By including a wider variety of nutritious foods, you’ll stay fuller for longer and get all the nutrients your body needs.

Reducing processed foods and sugar

Processed foods are at the top of the foods you should avoid to lose weight, along with sugary snacks and drinks. The boiled egg diet cuts out all of these, and for good reason.

They contain 'empty calories', meaning they are high in calories (as well as sugars and trans fat) but have very little nutritional benefit.

How many eggs are too many for your health?

For most people, there's not really a set limit on egg consumption [1]. It's more about balance, making sure eggs are part of a diet that includes plenty of other healthy foods.

That said, if you have type 2 diabetes, high LDL cholesterol, or heart disease, you should have no more than 7 eggs per week [1].

Healthier alternatives to try

When it comes to diets for weight loss (and overall health), the Mediterranean diet is a strong contender.

It includes everything from vegetables, fruits, and legumes to whole grains, healthy fats, and protein. It's heart-healthy, sustainable, and most importantly, backed by plenty of research [2][3].

However, weight loss doesn't really require a specific diet. What really matters is making sustainable lifestyle changes and adopting healthier habits:

• Maintain a caloric deficit, meaning you burn more than you consume
• Eat a variety of lean proteins, like chicken, tofu, Greek yogurt, and, of course, eggs
• Drink lots of water to support your metabolism
• Incorporate strength training, so you don't lose muscle mass as you lose fat
• Increase incidental exercise—like taking the stairs instead of the elevator or walking during work breaks
• Get enough sleep, aiming for 7-9 hours per night
• Practise mindful eating and pay attention to your hunger cues

Creating a sustainable weight loss plan with Juniper

Navigating weight loss on your own can be overwhelming.

But with a team of health coaches and dietitians by your side, you can create a diet plan that works for you—and one you can actually stick to. That's exactly where Juniper comes in.

The Juniper Programme combines weight loss medication with dietitian-led health coaching and tracking, so you can lose weight and reach your goals for good.

Kickstart your weight loss journey with Wegovy or Mounjaro, two groundbreaking weight loss medications that mimic the GLP-1 and GIP hormones, respectively, to help control cravings, delay stomach emptying, and keep you feeling fuller for longer. These clinically backed treatments help members experience up to 23% body weight loss.

Plus, we have a team of expert dietitians and health coaches you can consult with to help you work through any challenges you're experiencing during your weight management journey. This approach sets you up for sustained weight loss, rather than a quick-fix solution.

This means you can continue to enjoy the things you love in moderation without ever feeling deprived.

Ready to see if Juniper is right for you? You can check your eligibility here.

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