The boiled egg diet is a trending diet that claims to help you lose weight quickly. As the name signifies, The diet contains multiple servings of eggs that have been hard-boiled eggs per day, along with other lean proteins, veggies that aren’t starchy, and low-carbohydrate fruits,
While some thank you for the plan’s structured style and claim that it can jump-start weight loss, science does not support such claims. The diet is extremely restrictive, difficult to follow, and generally not effective.
In this article, we look at whether the egg diet is effective for weight loss, whether this diet has any merit, and whether it is healthy and safe to try.
What is A Boiled Egg Diet?
The boiled egg diet is a low-carbohydrate, low-calorie eating plan that claims to accelerate weight loss by limiting your diet to a few particular food groups. However, there is no evidence to back up the health claims.
The Boiled Egg Diet is based on a book published in 2018 by Ariel Chandler, who does not appear to be a registered dietitian.
The book includes meal plans, preparation methods, foods to eat, and what to avoid.
Although there are many variations in the diet, it usually consists of eggs or other types of lean protein.
Although there are several variations on a diet, it typically consists of eating eggs or another type of lean protein with each meal, as well as non-starchy veggies and up to two servings of low-carb fruits per day.
Because the diet is low in carbs and calories, the author claims that those who follow can lose up to 25 pounds (11 kg) in a matter of two weeks.
Proponents also claim that the diet provides nutrients that help manage blood sugar and promote healthy vision, hair, and nails. and strengthen your bones.
The aforementioned assertions, however, aren’t supported by evidence.
Egg Diet Meal Plan
The egg diet comes in an assortment of versions. In each, eggs are the primary source of protein.
A person can consume the following items:
- Water and zero-calorie beverages
- Scrambled eggs, poached, or plain boiled food
Other ingredients will vary depending on the version being followed. The number of calorie intake and meals will vary dependent on the sex, weight, and activity level of the individual.
The diet doesn’t follow:
- Butter or oil, including for cooking the eggs.
- Starchy carbohydrates such as rice, potatoes, and wheat.
- Sweets and sugary foods are high in sugar.
Find out more about the three main variations of this diet here.
The Common Egg Diet
Other sources of protein can be consumed on the common egg diet. The most popular version is the common egg diet. It is similar to other dietary habits in that it is high in protein and low in carbohydrate content.
In addition to eggs, a person can consume:
- Lean protein
- Low-carbohydrate vegetables, such as kale, broccoli, and spinach
- Fruit, usually 1-2 servings a day
- High-carbohydrate food items like pasta, bread, cold drink, and rice are forbidden.
Which type of meal should you keep in your diet, we will tell you through the example.
Breakfast: Two eggs and a low-carb vegetable like broccoli spinach etc.
Lunch: Green salad with lean protein such as white-fleshed fish cucumber Beans, peas, and lentils.
Dinner: Eggs or lean protein and low-carb vegetables.
Diet of Eggs And Citrus Fruit
This meal plan adheres to the same low carbohydrate, can high protein guidelines as the previous one. Each meal also includes half a citrus fruit.
For Example:
Breakfast: Two eggs with a side of any citrus fruit like orange grapefruit.
Lunch: Lean protein serving with spinach and citrus fruit.
Dinner: One serving of lean protein, such as fish or eggs, with citrus fruit.
Extreme Diet
Every meal in this version is limited to eggs and water. It is extremely restrictive and will most likely be challenging for the majority to adhere strictly to for any duration of time.
Eating only one type of food is not a healthy way to lose weight because it can result in nutritional deficiencies.
The Boiled Egg Diet Is Effective for Weight Loss
The hard-boiled egg diet consists primarily of low-calorie foods such as eggs, vegetables that are not starchy, and fruits with low-carb calories.
As a result, following a diet can lead to a calorie deficit, meaning you’ll consume fewer calories than you burn off throughout the day. A caloric deficit is one of many variables that can affect weight management.
The carbohydrate content of the boiled egg diet is also low. A low-carb diet can help with weight loss.
In fact, a meta-analysis of 12 studies showed that following a low-carb diet for a short period of time significantly increased weight loss and improved several other risk factors for coronary artery disease, such as high blood pressure.
furthermore, a study of 164 people with overweight or obesity learned that following a low-carb diet for a period of 20 weeks significantly improved metabolic processes and reduced levels of the hunger hormone ghrelin when compared to a high-carb diet.
However, research on the consequences of low-carb diets has been indeterminate. It’s also unclear whether or not the potential weight loss or health advantages of a low-carb diet will last for years to come.
Keep in mind that, while restrictive fad diets like this one may result in initial weight loss, you will most likely regain the lost weight once you return to your regular diet. As a result, it is not the best option for long-term, sustainable weight loss.
Possible Benefits of A Boiled Egg Diet
The Boiled Egg Diet encourages followers to eat a variety of healthy foods, such as lean protein, eggs, fruits, and vegetables, which are high in vitamins, minerals, and antioxidants.
The diet also restricts unhealthy foods, such as sweetened beverages and many processed items.
Plus, sugar-sweetened beverages, being high in calories, carbs, and added sugar, has been linked to issues like cavities, high blood pressure, inflammation, and insulin resistance, according to research.
In addition, research shows that high-processed food diets are associated with an increased risk of obesity, coronary artery disease, and cancer.
However, the disadvantages of the boiled egg diet outweigh its potential benefits.
You can eat the same healthy foods and minimize the same unhealthy foods while adhering to a more sustainable eating pattern that supports overall health.
Is it Safe?
When consumed in moderation, eggs can be a healthy protein source; however, excessive consumption of eggs can raise the risk of several medical conditions.
Cholesterol
Earlier experts believed that eating eggs increases cholesterol. But this is still debatable because no conclusive evidence have got yet.
In 2019, a study examining data from 29,615 adults concluded that eating more cholesterol-rich foods, such as meat or eggs, may increase the risk of heart disease, including stroke.
However, this study had several shortcomings, including observational rather than deterministic findings.
Another study involving 28,024 participants gave the opposite results. There was no statistically significant difference in all-cause mortality when seven or more eggs per week were included versus less than one egg per week.
Moreover, in 2019, researchers examined data from 1,950 men aged 42-60 years and realized no link between consuming eggs and the risk of a fatal stroke.
According to one study, eating more than six eggs per week increased the risk of heart failure by 30% in men but not in women.
Consuming up to six eggs per week, on the other hand, did not appear to raise the risk of heart disease, stroke with hemorrhaging, or heart failure in men or women. A hemorrhagic stroke occurs when blood vessels in the brain rupture.
In 2018, researchers tried to find out how eating 12 or more eggs per week compared to eating no more than two eggs per week in people with prediabetes or type 2 diabetes.
For the first three months, the participants followed a weight-loss diet and then ate 12 or more eggs for the next nine months.
But this diet didn’t appear to have any negative effects:
- Risk factors for heart disease
- Markers of inflammatory or oxidative stress
- Glycemic index
However, none of these studies specifically examined the egg diet. They focused on the effects of eating eggs without considering the inclusion or exclusion of other ingredients.
you may like to read about:- Cholesterol-lowering diet
Nutrition
Any restrictive diet can limit vital nutritional intake in our bodies. While eggs contain many essential nutrients, but lacking several. For example, they do not have fiber.
Fiber is recommended by health experts and doctors to maintain digestive, cardiovascular, and other aspects of health.
Diets, that are high in protein and fat and low in carbohydrates may induce ketosis, a condition in which the body burns fat for energy.
This can result in unwanted side effects such as fatigue, headaches, feeling dizzy, muscle cramps, and digestive issues.
Permitted Foods On Egg Diet
The boiled egg diet consists mainly of eggs, protein-rich foods, and low-carb veggies and fruits.
Water and tea or coffee without sugar milk or cream and additionally permitted as calorie-free beverages.
These are some of the foods that are recommended as part of the diet:
- Eggs: whole eggs and egg whites
- Lean protein: Skinless seafood, poultry, and lean cuts of meat such as Lamb, beef, and Pork
- Non-starchy vegetables: For example, spinach, Kale, Broccoli, Bell peppers, Arugula Collard greens, and tomatoes
- Beverages: Water, sparkling water, Diet soda, as well as Unsweetened tea and Coffee
- Low-carb fruits: Grapefruit, Lemons, Limes, Oranges, Watermelon, Berries
- Fats and oils: In small amounts, you can take Coconut oil, Butter, or Mustered oil
Restricted Foods
Most foods with moderate to high carb counts, such as starchy vegetables, grains, and many fruits, are prohibited on the boiled egg diet.
Sugar-sweetened beverages, such as soda, are also prohibited, as are processed foods such as sweet and salty snacks, frozen meals, and fast food.
The boiled egg diet forbids the following foods:
- High-Carb Fruits: Pineapples, Bananas, Mangoes, and Dried fruits
- Grains: Bread, pasta, Farro, Buckwheat, and Barley
- Processed foods: Bacon, Fast food, Convenience food, Chips, Pretzels, Cookies, and Sweets
- Starchy vegetables: Potatoes, Sweet potatoes, Legumes, Corn, and Peas
- Sugar-sweetened beverages: Soda, juice, Sweetened tea, and Sports drinks
Takeaway
Eggs can be a good source of protein, but they should not be the only thing you eat. The egg diet may cause weight loss in the short term, but it is not a balanced or safe weight loss diet plan in the long run.
When a person resumes their normal eating habits, they may gain weight. Furthermore, any restrictive diet can limit an individual’s intake of essential nutrients. So it is important to take a variety of foodstuffs after consulting with your health expert.
There are other ways to lose weight besides the egg diet. Making long-term changes, such as avoiding processed foods, limiting meat and dairy consumption, and eating more fresh fruits and vegetables, can help a person maintain a healthy weight.
It is recommended that consult with your doctor or health expert before starting any diet plan. They will suggest you the best option as per your body type and need.
