Egg diet: How to lose 5 kilos in a week with boiled eggs

The Egg Diet: How to Lose 5 Kilos in a Week with Boiled Eggs
Introduction

Eggs have long been considered a nutritional powerhouse — packed with protein, essential vitamins, and minerals — making them a popular choice in weight loss diets. The Egg Diet revolves around the consumption of boiled eggs, combined with certain low-calorie foods, to promote rapid weight loss in a short time frame. One of the most popular claims is that you can lose up to 5 kilos (approximately 11 pounds) in just one week by following this plan.

But is it safe? How exactly does it work? And what’s the best way to implement it? This guide will break it all down for you — the science, meal ideas, recipes, benefits, and warnings — so you can decide if the Egg Diet is right for you.
What Is the Egg Diet?

The Egg Diet is a low-calorie, high-protein eating plan that emphasizes boiled eggs as the primary source of protein. It’s often combined with vegetables, lean meats, and fruits, while severely limiting carbs, sugars, and fats. The goal is to create a calorie deficit while providing enough protein to preserve muscle mass and keep you feeling full.
Key Components:

Boiled eggs: The star of the diet, providing quality protein and essential nutrients.

Low-calorie vegetables: Leafy greens, cucumbers, tomatoes, etc.

Limited fruits: Usually low-sugar fruits like berries or grapefruit.

Lean meats: Sometimes included in more flexible versions.

No added sugar, minimal carbs, and fats.

Why Eggs?

Eggs are a perfect food for weight loss because:

High in protein: One large boiled egg contains about 6 grams of protein, which helps you feel full longer.

Low in calories: A large boiled egg has just about 70-80 calories.

Nutrient dense: Eggs provide vitamins A, D, B12, riboflavin, and minerals like selenium and iron.

Supports muscle retention: Eating enough protein helps prevent muscle loss during calorie restriction.

Easy to prepare: Boiled eggs are portable, affordable, and quick.

How Does the Egg Diet Help You Lose Weight?

Satiety: Protein is the most satiating macronutrient, so eggs keep hunger at bay.

Low calorie intake: The diet naturally limits calories by focusing on lean, filling foods.

Fat burning: Higher protein intake can increase metabolism slightly (thermogenic effect).

Reduced carb intake: Limiting carbs helps reduce water weight initially and improves insulin sensitivity.

The 7-Day Egg Diet Plan to Lose 5 Kilos

Here’s a sample meal plan following the boiled egg-focused diet designed to promote fast weight loss.
Important:

Drink plenty of water (8-10 glasses a day).

Avoid sugary drinks, processed foods, and alcohol.

Consult your doctor before starting, especially if you have underlying health conditions.

Day 1

Breakfast: 2 boiled eggs + 1 grapefruit or 1 orange

Lunch: 2 boiled eggs + mixed green salad (lettuce, cucumber, tomato) with lemon juice

Dinner: Grilled chicken breast (100g) + steamed broccoli + 1 boiled egg

Day 2

Breakfast: 2 boiled eggs + 1 apple

Lunch: 2 boiled eggs + steamed green beans + small salad

Dinner: Grilled fish (150g) + spinach salad + 1 boiled egg

Day 3

Breakfast: 3 boiled eggs

Lunch: 1 boiled egg + turkey breast slices + steamed asparagus

Dinner: 2 boiled eggs + mixed veggies stir-fried in a teaspoon of olive oil

Day 4

Breakfast: 2 boiled eggs + 1 grapefruit

Lunch: Tuna salad (canned tuna in water, celery, lemon juice) + 1 boiled egg

Dinner: Grilled chicken breast + steamed zucchini + 1 boiled egg

Day 5

Breakfast: 3 boiled eggs

Lunch: Mixed green salad + 2 boiled eggs

Dinner: Grilled fish + sautéed spinach + 1 boiled egg

Day 6

Breakfast: 2 boiled eggs + 1 apple

Lunch: 2 boiled eggs + steamed cauliflower + small salad

Dinner: Turkey breast + grilled vegetables + 1 boiled egg

Day 7

Breakfast: 3 boiled eggs

Lunch: Tuna salad + 1 boiled egg

Dinner: Grilled chicken breast + steamed broccoli + 1 boiled egg

Tips to Maximize Results

Stay hydrated — Water helps flush toxins and keeps you full.

Avoid snacking — Stick to the meal plan to maintain calorie deficit.

Move your body — Moderate exercise like walking or yoga aids fat loss.

Get enough sleep — Poor sleep hinders weight loss.

Prepare eggs in advance — Make boiled eggs in batches to save time.

Add herbs and spices — Use salt, pepper, garlic, or paprika to flavor eggs without calories.

Benefits of the Egg Diet

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