Lose 37 Pound in 28 days (2023)

Lose 37 Pound in 28 days (1)



If you decide on this version of the diet program, you’ll consume three meals day after day. Snacks and drinks with calories don't seem to be allowed. Each day, eat one meal with eggs, but other meals are often built around other sources of lean protein like chicken or fish.

To supplement the protein on your plate, you'll add low carbohydrate vegetables like broccoli or spinach. citrus is usually allowed. This diet is typically called the “The Boiled Egg Diet” and requires that you simply eat your eggs hard-boiled, instead of poached, scrambled, or fried.

In general, you'll expect to eat lots of eggs, other lean proteins, vegetables, and a few fruit. All versions of the egg diet require you to eat primarily egg-based meals. Here are the foremost popular variations.

*If you like more vegetables and less/No meat! No worries We Have Vegetarian Egg Diet Version you will find here : VEGETARIAN EGG DIET

-Eggs

-Other lean proteins, such as poultry and fish

-Fruit, such as grapefruit and berries

-Leafy green vegetables, such as spinach and kale

-Other non-starchy vegetables, such as broccoli, mushrooms, and peppers

-Zero-calorie beverages, such as water, black coffee, and unsweetened tea

-Alcohol

-Sugar

-Refined carbohydrates, like bread and pasta

-Fried foods

-Milk, juice, and other caloric beverages

-Sweets

The egg diet is a low carb diet which is related to the Atkins diet where the main goal is to restrict your carbohydrate intake. On this diet, you can have an unlimited amount of protein and fat but your carbohydrates must be controlled. Eggs are much less expensive than meat and can be used in unlimited quantities while on the egg diet.

You may need these before you start :

(Video) I lost 37 pounds in 28 days


Read Also :28 day egg diet shopping list Boiled egg die 14 days


See :Egg Diet Results

FIRST DAY (First Week)

On Breakfast

- 1/2 Orange or Grapefruit
- 1 or 2 Boiled Eggs
2. Lunch : Try to eat as mush of one fruit that you like, see fruits below .
- Orange, Strawberry, Pears, Apples, Plums, Cantaloupe, Watermelon
3. Dinner – Grilled meat only completely fat free, Cut or Ground
* mutton or lamb are not allowed


DAY 2

1. Breakfast
- 1/2 Orange or Grapefruit
- 1 or 2 Boiled Eggs
2. LunchGrilled or boiled chicken only. * remove the skin .
3. Dinner2 boiled eggs, green salad , One slice of toast or pita and one orange or grape fruit

Day 3

1. Breakfast
1/2 Orange or Grapefruit
1or 2 Boiled Eggs
2. Lunch :
– One tablespoon of fat free cream cheese, A slice of toast with tomato.
3. Dinner :
– Grilled meat (cut or ground), green salad(lettuce, tomato, green pepper, carrots, cucumber

DAY 4

1. Breakfast

½ Orange or Grapefruit -

1-2 Boiled Eggs -
2. Lunch – Have as much of one fruit that you like, choose one of the fruits below .

Orange, Strawberry, Pears, Apples, Plums, Cantaloupe, Watermelon
3. Dinner – Grilled meat (cut or ground), green salad(lettuce, tomato, green pepper, carrots, cucumber)

DAY 5

1. Breakfast

½ Orange or Grapefruit -

1-2 Boiled Eggs -
2. Lunch – 2 boiled eggs, broiled vegetables(zucchini, squash, spinach, carrots, green beans, or peas)
3. Dinner – Grilled Fish, Shrimp or 1 can of tuna in water. (Choose 1 of the 3)

DAY 6

1. Breakfast

½ Orange or Grapefruit -

1-2 Boiled Eggs -
2. Lunch – Have as much of one fruit that you like, choose one of the fruits below .

Orange, Strawberry, Pears, Apples, Plums, Cantaloupe, Watermelon
3. Dinner – Grilled meat (cut or ground), green salad(lettuce, tomato, green pepper, carrots, cucumber)

DAY 7

1. Breakfast

½ Orange or Grapefruit -

1-2 Boiled Eggs -
2. Lunch – Grilled or boiled chicken. Boiled or steamed vegetables (zucchini, squash, spinach, carrots, green beans, or peas), and one orange or grape fruit.
3. Dinner – Boiled or steamed vegetables (zucchini, squash, spinach, carrots, green beans, or peas)

(Video) Egg Diet 28 days | How to lose 37 pounds in 28 day

DAY 8 (Second week)

1. Breakfast

½ Orange or Grapefruit -

1-2 Boiled Eggs -
2. Lunch – 2 boiled eggs and one orange or grapefruit.
3. Dinner – 2 boiled eggs and one orange or grapefruit


DAY 9

1. Breakfast

½ Orange or Grapefruit -

1-2 Boiled Eggs -
2. Lunch – Grilled meat (cut or ground), green salad(lettuce, tomato, green pepper, carrots, cucumber).
3. Dinner – 2 boiled eggs and one orange or grapefruit

DAY 10

1. Breakfast

½ Orange or Grapefruit -

1-2 Boiled Eggs -
2. Lunch – Grilled meat (cut or ground) and cucumbers. (any quantity you want)
3. Dinner – 2 boiled eggs and one orange or grapefruit

DAY 11

1. Breakfast

½ Orange or Grapefruit -

1-2 Boiled Eggs -
2. Lunch – 2 boiled eggs, one tablespoon of fat free cream cheese, and boiled or steamed vegetables.
3. Dinner – 2 boiled eggs and boiled or steamed vegetables

DAY 12


1. Breakfast

½ Orange or Grapefruit -

1-2 Boiled Eggs -
2. Lunch – Grilled or boiled fish or shrimp .
3. Dinner – 2 boiled eggs

DAY 13

1. Breakfast

½ Orange or Grapefruit -

1-2 Boiled Eggs -
2. Lunch – Grilled meat, tomato, one orange or grapefruit .
3. Dinner – Mixture of fresh fruit (orange, cantaloupe, plum, apples and watermelon)

DAY 14

1. Breakfast

½ Orange or Grapefruit -

1-2 Boiled Eggs -
2. Lunch – Grilled or boiled chicken (skin removed), tomato, and one orange or grapefruit.
3. Dinner – Grilled or boiled chicken (skin removed), tomato, and one orange or grapefruit.

DAY 15 (Third Week)

1. Breakfast

½ Orange or Grapefruit -

(Video) 28 Day Egg Diet - What to Eat To Lose 37 Pounds in Less Than A Month

1-2 Boiled Eggs -
2. Lunch – Any kind of fruits, any quantity and time (excluding grapes, mango, dates, bananas and figs).
3. Dinner – Any kind of fruits, any quantity and time (excluding grapes, mango, dates, bananas and figs).

DAY 16

1. Breakfast

½ Orange or Grapefruit -

1-2 Boiled Eggs -
2. Lunch – Any kind of boiled or steamed vegetables and any kind of green salad, any quantity and time.
3. Dinner – Any kind of boiled or steamed vegetables and any kind of green salad, any quantity and time.

DAY 17




1. Breakfast

½ Orange or Grapefruit -

1-2 Boiled Eggs -
2. Lunch – Any kind of fruit and boiled or steamed vegetables with any kind of green salad, any quantity and time.
3. Dinner – Any kind of fruit and boiled or steamed vegetables with any kind of green salad, any quantity and time.

DAY 18

1. Breakfast

½ Orange or Grapefruit -

1-2 Boiled Eggs -
2. Lunch – Grilled or boiled fish or shrimps any quantity, anytime with lettuce.
3. Dinner – Grilled or boiled fish or shrimps any quantity, anytime with lettuce

DAY 19

1. Breakfast

½ Orange or Grapefruit -

1-2 Boiled Eggs -
2. Lunch – Any kind of fruit and boiled or steamed vegetables with any kind of green salad, any quantity and time.
3. Dinner – Any kind of fruit and boiled or steamed vegetables with any kind of green salad, any quantity and time.

DAY 20 & 21

1. Breakfast

½ Orange or Grapefruit -

1-2 Boiled Eggs -
2. Lunch – One kind of fruit is permitted and you have to choose one of the following (apples, pears, plums, apricots & guava) for two consecutive days in any quantity and at any time.
3. Dinner – One kind of fruit is permitted and you have to choose one of the following (apples, pears, plums, apricots & guava) for two consecutive days in any quantity and at any time

DAY 22 (Last Week)

During this week you can have only the specified quantities for each day but you can eat During this week you can have only the specified quantities for each day but you can eat it in any combination or at any time of the day as you wish. it in any combination or at any time of the day as you wish.
* 4 pieces of grilled meat (no fat) or 4 pieces of boiled meat or ¼ of boiled or grilled chicken (no skin).
* 3 tomatoes and 4 cucumbers
* One can of tuna in water
* One piece of toast or ¼ toasted Arabic bread (pita)
* One orange or grapefruit

DAY 23

During this week you can have only the specified quantities for each day but you can eat During this week you can have only the specified quantities for each day but you can eat it in any combination or at any time of the day of as you wish. it in any combination or at any time of the day of as you wish.
* 2 pieces of grilled meat no more than 18 ounces or 200 grams.
* 3 tomatoes and 4 cucumbers
* One piece of toast or ¼ toasted Arabic bread (pita)
* One fruit (apple, pear, guava, or one slice of cantaloupe or watermelon)
*One orange or grapefruit

DAY 24

during this week you can have only the specified quantities for each day but you can eat During this week you can have only the specified quantities for each day but you can eat it in any combination or at any time of the day as you wish. it in any combination or at any time of the day as you wish.
* One tablespoon of fat free cream cheese.
* One can of tuna in water
* 2 tomatoes and 2 cucumbers
* One piece of toast or ¼ toasted Arabic bread (pita)
* One orange or grapefruit

DAY 25

During this week you can have only the specified quantities for each day but you can eat During this week you can have only the specified quantities for each day but you can eat it in any combination or at any time of the day as you wish. it in any combination or at any time of the day as you wish.

* ½ boiled or grilled chicken (no skin).
* 3 tomatoes and 4 cucumbers
* One piece of toast or ¼ toasted Arabic bread (pita)
* One fruit (apple, pear, guava, or one slice of cantaloupe or watermelon)
* One orange or grapefruit

DAY 26

During this week you can have only the specified quantities for each day but you can eat it in any combination or at any time of the day as you wish. it in any combination or at any time of the day as you wish.
* 2 boiled eggs.
* One head of lettuce and 3 tomatoes
* One orange or grapefruit

(Video) LOSE 37 to 40 POUNDS IN 28 DAYS | LOSE FAT FAST in 28 DAYS | EGG DIET

DAY 27

During this week you can have only the specified quantities for each day but you can eat it in any combination or at any time of the day of as you wish.
* 2 chicken breast (grilled or boiled – no skin)
* One teaspoon of fat free cream cheese.
* 2 tomatoes and 2 cucumbers
* One piece of toast or ¼ toasted Arabic bread (pita)
* One orange or grapefruit


DAY 28

During this week you can have only the specified quantities for each day but you can eat it in any combination or at any time of the day as you wish. it in any combination or at any time of the day as you wish.
* One tablespoon of fat free cream cheese.
* One can of tuna in water
* 2 tomatoes and 2 cucumbers
* One piece of toast or ¼ toasted Arabic bread (pita)
* One orange or grapefruit


Congratulations! You've Finished




In recent years, anti-egg crowds have deemed the egg as an unhealthy diet food because eggs are high in cholesterol, however eating eggs doesn’t raise your bad cholesterol the way eating fatty food does. The egg diet can help to lower your cholesterol as well as fat (Source).

The egg diet is an exceptionally low carbohydrate diet, but eggs protect you from fat. Carbohydrates work as a fuel to fat cells, but as eggs contain such low levels of carbohydrates, you don’t eat anything which provides you fat and hence, it assists in keeping your cholesterol level lower.

The true fact is that when we normally eat carbohydrates they are turned immediately into glucose. Excessive amounts of glucose from our food that is not used by any other cell is then again converted to fat and gets stored in fat cells. When we starve ourselves of carbohydrates, our body pulls the fat from the fat reserves and turns it again to glucose. This continues even if you stuff yourself with various low carbohydrate foods such as steak, egg, and cheese. By using this method, we can certainly lose fat even while stuffing ourselves with our favorite dishes.

Usually, our diet consists of carbohydrates and nutrients especially if you eat starchy foods like potatoes or pasta. You may be eating a balanced diet which consists of milk, bread, vegetables, fruits and sometimes meat. Bread and fruits are high in carbohydrates where eggs and meat are not.

If you've followed this diet exactly, I'm sure you're happy with your results. Make sure to share this with your friends and family members. This is a proven system that will work for anyone looking to loose weight in ashort period of time.

There are several variations of the egg diet ranging from just eating eggs and drinking water to using eggs as the main source of protein in the diet while eating other low carb foods. One variation that is really popular is the egg and grapefruit diet which despite having no affiliation is frequently referred to as the Mayo Clinic Diet.


When you dramatically restrict your carbohydrates while increasing fat and protein your body produces ketones, going into a state called ketosis. Ketones are the indicator that your body is using fat instead of protein or sugar for energy. When your body converts fat to glucose, ketones are created as a by-product. The ketones are then eliminated from the body by the kidneys.


While on the egg diet it is important to monitor your ketones to see how well you are burning fat, the best way to do this is an inexpensive product called keytone strips. To use keytone strips all you need to do is dip them in your urine, On the package, there is a chart of the different colors which tell you how high your ketones are. The higher the number the higher your ketone levels and therefore the more fat you are burning.


While on a low carb diet such as the egg diet it is very important to get adequate amounts of fluids without carbohydrates. Of course, the best thing to drink is water, filtered water is the most cost-effective way to get enough water without any of the bad stuff like chlorine that is sometimes in tap water. Here are some good water filters.


Because of that, you can really get the right amount of energy that you need to do and complete your daily endeavor. The egg diet 28 day challenge will also become successful if you are going to combine it with proper exercise in order for you to achieve the body that you want to have.

This diet is not just only recommended for those people who are fat but it is also good for those people who want to stay in shape and lose weight in a fast, easy and hassle-free way.

FAQs

How fast can I lose 37 pounds? ›

You may feel as though you can't shed the weight too quickly, but despite what you see on reality television, faster isn't always better. For safe and sustainable weight loss, aim to lose 1 to 2 pounds each week, taking approximately four to eight months to lose 35 pounds.

Is losing 30 pounds in 30 days healthy? ›

"But what's the truth? You lose 30 pounds in 30 days... you're going to put it back on." What's more, attempting to lose such a large amount of weight in such a short amount of time can actually hamper your body's ability to manage and weight loss in the future.

How much weight can I lose realistically in 30 days? ›

On average, a person can lose anywhere from 4 to 8 pounds in 30 days. This is in line with the CDC guidelines that suggest that a gradual and steady loss of 1 to 2 pounds a week is what is best and sustainable for long-term weight loss (11).

Can you drop 30 pounds in 2 months? ›

A pound equals about 3,500 calories, so to lose 30 pounds, you'll need to create a deficit of 105,000 calories. To achieve your goal in the two months, you would need to create a deficit of about 1,750 calories per day — an unrealistic target.

Is a 30 lb weight loss noticeable? ›

After shedding the pounds, you might notice a smaller waist or a thinner face before the fat melts away from other stubborn areas. But one thing's for sure—losing 30 pounds or more will make a noticeable difference on pretty much anyone's frame, no matter the starting point or the goal weight.

Can you lose 30 lbs in a month? ›

It's generally accepted that a pound of body fat is equal to around 3,500 calories, so to lose 30 pounds in a month, you need a deficit of 3,500 per day.

What exercise burns the most calories? ›

The bottom line. Running is the winner for most calories burned per hour. Stationary bicycling, jogging, and swimming are excellent options as well. HIIT exercises are also great for burning calories.

How can I lose 30 pounds in 32 days? ›

Losing 30 pounds in 30 days is a challenging but achievable goal.
...
How To Lose 30 Pounds In 30 Days: Meal Plan Included
  1. Do Intermittent Fasting. ...
  2. Cut All Sugar. ...
  3. Drink More Water. ...
  4. Focus on Protein. ...
  5. Cut the Carbs. ...
  6. Prioritize Healthy Fats. ...
  7. Get Plenty of Sleep.
Apr 4, 2022

How much is ideal weight loss in a month? ›

Over the long term, it's smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.

What is the fastest way to lose 30 pounds? ›

Reducing your calorie intake, cutting back on processed foods, eating more protein and fiber, and drinking plenty of water throughout the day can all help you lose 30 pounds.

Is a 20 pound weight loss noticeable? ›

On average, a 15 to 20-pound loss (approximately 2 to 5 percent of your starting body weight) is enough to notice "significant changes in your body," he said. You can start seeing differences in yourself as early as two weeks with rapid weight loss.

What is the 28 day weight loss challenge? ›

The 28 Day Challenge. The 28 Day Challenge is a four-week meal program designed by us to help you develop healthy eating habits that will last a lifetime. Each week, we provide you with five days of food (breakfast, lunch, dinner, and snacks) and instructions for the other two days.

What is considered rapid weight loss? ›

Rapid weight loss diet is a type of diet in which you lose more than 2 pounds (1 kilogram, kg) a week over several weeks.

How much weight can I lose on a 1200 calorie diet? ›

But the average weight loss that most people see on the 1200 calorie diet is about one to two pounds per week.”

Where is the first place you lose weight? ›

Generally weight loss is most noticeable early on in areas where there is little fat, such as the clavicles. Women tend to lose weight all over, and experience fat loss first in their belly, breasts, and arms. Generally the last area they lose weight is from their lower body (hips and thighs).

What does losing 30 lbs do to your body? ›

Losing 30 pounds by eating a heart-healthy diet low in saturated fats and exercising can reduce your chances of heart disease and diabetes by increasing the levels of HDL and lowering your LDL cholesterol values. Reducing your weight can have a positive effect on Type 2 diabetes, as well.

Will losing 30 lbs cause loose skin? ›

Amount of weight lost: As you can imagine, the more weight you've lost, the more likely you are to have loose skin. Someone who has lost 30 pounds may not have any loose skin, while someone who has lost 100 pounds or more is more likely to experience hanging skin.

How much do I have to walk to lose 30 pounds? ›

Combine a daily 30-minute walk with a healthy diet, and you'll lose some of those unwanted pounds. Ramp up your speed and do a few small hills along the way. From there, the Department of Human Health and Services recommends 150 minutes of moderate activity a week, such as brisk walking, for significant weight loss.

How can I lose 20 pounds in 30 days? ›

How to Lose 20 Pounds of Fat in 30 Days (Without Doing Any...
  1. Rule #1: Avoid “white” carbohydrates. ...
  2. Rule #2: Eat the same few meals over and over again. ...
  3. Proteins: ...
  4. Legumes: ...
  5. Vegetables: ...
  6. Rule #3: Don't drink calories. ...
  7. Rule #4: Take one day off per week. ...
  8. Want to Become Superhuman?
Mar 26, 2018

Is it possible to lose 20lbs in a month? ›

Losing this much weight in 30 days can be a major challenge, but it IS possible! You can lose 20 pounds in a month, but just because you can doesn't mean you should. It's not the healthiest timeline to lose weight (for most people).

How can I boost up my metabolism? ›

5 ways to boost metabolism
  1. Exercise more. Add interval training to your cardio routine and burn more calories in less time. ...
  2. Weight train. Add muscle mass to your body and you can burn more calories at rest. ...
  3. Don't skip meals, especially breakfast. ...
  4. Eat fat-burning foods. ...
  5. Get a good night's sleep every night.

What exercise makes you lose weight the fastest? ›

The 8 Best Exercises for Weight Loss
  1. Walking. Walking is one of the best exercises for weight loss — and for good reason. ...
  2. Jogging or running. Jogging and running are great exercises to help you lose weight. ...
  3. Cycling. ...
  4. Weight training. ...
  5. Interval training. ...
  6. Swimming. ...
  7. Yoga. ...
  8. Pilates.
Aug 19, 2019

How can I burn 1000 calories in 30 minutes? ›

Sprinting differs from conventional methods of running, however. An interval session consisting of 30-second bouts of sprinting in between five-minute segments of jogging can burn 1,000 calories in less than 30 minutes.

How can I lose a lb a day? ›

You need to burn 3500 calories a day to lose one pound a day, and you need anywhere between 2000 and 2500 calories in a day if you are doing your routine activities. That means you need to starve yourself the whole day and exercise as much as to lose the remaining calories. This is practically not possible.

How can I lose 15 pounds in 30 days? ›

So You Want To 10-15 Pounds In 30 Days?
  1. Strict Fast: Eat At Least Two (2) Pieces Of Raw Fruit And Veggies With An (eight) 8 Oz. ...
  2. Frequent “Fasting” Meals: Consume Four (4) Meals Per Day; < 300 Calories Each (2-4 hours apart) ...
  3. Quick Fixes: Central Nervous System Fat Burners. ...
  4. Workout: All The Time.
Mar 9, 2018

Can you lose 15 pounds in a month? ›

According to the Centers for Disease Control and Prevention (CDC), losing 1 to 2 pounds per week is a safe and sustainable rate of weight loss. This amounts to losing 4 to 8 pounds per month — not 15 pounds in a month. Dropping weight any faster than that should only be done under medical supervision.

What drinks burn fat? ›

The 8 Best Weight Loss Drinks
  • Green Tea. Share on Pinterest. ...
  • Coffee. Coffee is used by people around the world to boost energy levels and lift mood. ...
  • Black Tea. Like green tea, black tea contains compounds that may stimulate weight loss. ...
  • Water. ...
  • Apple Cider Vinegar Drinks. ...
  • Ginger Tea. ...
  • High-Protein Drinks. ...
  • Vegetable Juice.
Jul 16, 2018

How many calories should I eat to lose 2 lbs a week? ›

To lose 2 pounds of weight a week, you would have to create a calorie deficit of 7,000 calories per week, which translates to 1,000 calories per day. Therefore, you have to create a calorie deficit of 1,000 calories per day for a week, in order to lose 2 pounds a week.

How long does it take to lose 30 pounds? ›

Losing weight at a gradual, sustained rate increases the long-term success of keeping it off, so plan on a healthy weight loss of 1 to 2 pounds per week. Make the right changes and stay diligent, and you can expect to lose 30 pounds in 3.75 to 7.5 months.

Can I lose 20 pounds in a month? ›

Create a Healthy Calorie Deficit

A calorie deficit of 500 to 1,000 calories per day will help you lose between 4 and 8 pounds safely in one month. So, assuming you continue with this same rate of weight loss, you can expect to lose your goal of 20 pounds in about 2 1/2 months.

How long does it take to lose 40 pounds? ›

1 pound of fat is equal to 3,500 calories. Doing a simple math for a 2 pound shed per week, you have to cut your calorie intake of 1000 calories per day. With that pace, you will be healthily losing 40 pounds in around 4-5 months.

How many pounds can you lose in a month? ›

According to the Centers for Disease Control and Prevention (CDC) , it's 1 to 2 pounds per week. That means, on average, that aiming for 4 to 8 pounds of weight loss per month is a healthy goal.

What's the quickest way to lose 30 pounds? ›

Reducing your calorie intake, cutting back on processed foods, eating more protein and fiber, and drinking plenty of water throughout the day can all help you lose 30 pounds.

How much do I have to walk to lose 30 pounds? ›

Combine a daily 30-minute walk with a healthy diet, and you'll lose some of those unwanted pounds. Ramp up your speed and do a few small hills along the way. From there, the Department of Human Health and Services recommends 150 minutes of moderate activity a week, such as brisk walking, for significant weight loss.

How many steps do I need to lose 30 pounds? ›

If you're trying to lose weight or lose body fat, aim for 10,000 to 12,500+ steps a day. Coupled with an appropriate nutrient-dense diet, you'll be set for success.

How much weight can I lose on 1200 calories a day? ›

But the average weight loss that most people see on the 1200 calorie diet is about one to two pounds per week.”

Does drinking water help you lose weight? ›

Water can be really helpful for weight loss. It is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals. The benefits are even greater when you replace sugary beverages with water.

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