A well-known diet that promotes quick weight loss is the boiled egg diet. This diet plan contains multiple servings of hard-boiled eggs daily in addition to low-fat proteins, non-starchy veggies, and low-carb fruits, as the name of the diet suggests. None of these views are supported by science, despite the fact that some people believe in this program and think that this diet can help them lose weight quickly. This diet is exceedingly restrictive and challenging to maintain over time. In this post, we’ll go through the boiled egg diet and examine if it’s a healthy diet that can help you lose weight.
What is the boiled egg diet?
According to reports, Ariel Chandler, who wrote the book on which this diet was based, is not a certified nutritionist. This book discusses typical meal plans, recipes, and approved and prohibited items.
Although there are various variations of this diet, it often consists of non-starchy vegetables, one or two portions of low-carb fruit, and eggs or another low-fat protein source at each meal.
According to the book’s author, people who adhere to this diet can lose up to 11 kg in just two weeks because it is low in calories and carbohydrates.
According to its proponents, the foods included in this diet help control your blood sugar, improve your vision, and strengthen your bones, hair, and nails. But there is no scientific evidence to support these statements.
Boiled egg diet plan
The boiled egg diet forbids snacking and limits adherents to specific meals at each meal. On this diet, breakfast often consists of two eggs, one kind of non-dairy vegetable, like tomato or asparagus, and one kind of low-carb fruit, like grapefruit.
Your lunch and dinner on this diet will consist of non-starchy vegetables, eggs, or a small amount of low-fat foods like chicken or fish.
Although participating in this program does not require exercise, getting the most out of it involves doing mild exercises like cycling, aerobics, or brisk walking.
Allowed foods
The majority of the foods in the hard-boiled egg diet are eggs, lean proteins, and low-carb fruits and vegetables. Water, unsweetened tea, and coffee without milk or cream are acceptable calorie-free beverages. In this diet, you can utilize the following list:
- Eggs: whole eggs and egg whites
- Lean proteins: skinless poultry, fish, lean cuts of lamb, beef, and pork
- Non-starchy vegetables: spinach, kale, watercress, broccoli, bell pepper, zucchini, kale, tomato
- Low-carb fruits: lemons, limes, oranges, watermelon, berries, and grapefruit
- Fats and oils: coconut oil, butter, and mayonnaise (all in small amounts)
- Drinks: water, carbonated water, diet soda, unsweetened tea, and coffee
- Herbs and spices: garlic, basil, turmeric, pepper, rosemary, and oregano
Low-fat dairy items, including skim milk, yogurt, and low-fat cheese, are also permitted in some variations of this diet.
unapproved food
The majority of foods with moderate to high levels of carbs, such as starchy vegetables, grains, and many fruits, are off-limits on the boiled egg diet. Soft drinks with added sugar are also restricted, as are processed foods like frozen dinners, frozen snacks, and fast food. The list of things that are off limits for this diet is as follows:
- Potatoes, sweet potatoes, lentils, corn, and peas are among the starchy vegetables.
- Fruits with a lot of carbs include bananas, pineapples, mangoes, and dried fruits.
- Bread, pasta, quinoa, couscous, farro, buckwheat, and oats are among the grains.
- Bacon, prepared and partially prepared foods, fast food, chips, pretzels, biscuits, and desserts are examples of processed foods.
- Beverages with added sugar: fruit juice, soda, sweet tea, and sports drinks
Remember that the majority of the foods on this list are considered nutrient-rich and healthy choices for the majority of people and include important nutrients.
Does the boiled egg diet aid in weight loss?
The boiled egg diet mostly consists of low-calorie meals, including eggs, non-starchy vegetables, and fruits with few carbohydrates. This diet is therefore likely to result in a calorie deficit, which is when you take in fewer calories than you expend each day. One of the primary causes of weight loss is a lack of calories. Additionally, this diet has few carbs. Low-carbohydrate eating plans might hasten weight loss.
A short-term low-carb diet can actually considerably reduce weight and improve a number of risk factors for the heart, such as blood pressure, according to a study of twelve research articles.
In addition, researchers discovered that adopting a low-carb diet for 20 weeks as opposed to a high-carb diet dramatically improved metabolism and decreased levels of the hunger hormone ghrelin in a trial of 164 obese or moderately obese people. Reduce.
Research on this, however, is contradictory. A low-carb diet’s potential advantages and long-term weight loss are also unknowns.
Remember that while famous restrictive diets like the hard-boiled egg diet may cause you to lose weight at first, if you return to your normal eating habits, the weight is likely to gain again. As a result, these diets are not a good choice for long-term, sustained weight loss.
Potential advantages of a diet high in boiled eggs
The boiled egg diet urges its adherents to consume nutrients that are good for their health, such as low-fat proteins, minerals, and antioxidants. The diet also forbids non-nutritious foods, like many processed foods and beverages with added sugar.
In addition to having calories, carbohydrates, and sugar, studies have shown that sugar-sweetened beverages can contribute to issues including dental decay, high blood pressure, inflammation, and insulin resistance.
A high-processed-food diet has also been linked to an increased risk of obesity, cancer, and heart disease, according to a study.
Although the boiled egg diet has some benefits, its drawbacks outweigh them. These wholesome foods can be incorporated into a more sustainable diet to support your health.
The drawbacks of the boiled egg diet
The boiled egg diet is a relatively restrictive diet that only allows certain food groups while banning others. This diet is challenging to follow and might not provide you with the necessary nutrients. Because there are only a few food groups available, you could eventually develop malnutrition.
For instance, starchy vegetables like potatoes are a wonderful source of vitamin C, potassium, and magnesium, all of which the body requires, as are whole grains, which are high in fiber, vitamins, and minerals. The boiled egg diet, however, forbids any participation in these groups.(1)
the 72 calories in one egg. As a result, you won’t obtain a lot of energy overall from this diet, and many people won’t be able to supply the necessary number of calories. Of course, it should be noted that adhering to this diet for the suggested two weeks does not always result in malnutrition.
Long-term calorie restriction, however, has major side effects, including low energy, immune system problems, decreased bone density, and menstruation irregularities, all of which may be harmful to the body.
The hard-boiled egg diet may encourage bad eating habits because it forbids all food groups and drastically limits calorie intake.
Try healthier alternatives.
If you want to lose weight, make sure to speak with a professional before making any significant dietary changes. You can employ eating behaviors that are healthier, more efficient, and more sustainable.
For instance, the Mediterranean diet is frequently linked to weight loss, less belly fat, and a lower likelihood of being overweight or obese.
This diet uses different nutrient groups, such as heart-healthy fats, whole grains, fruits, vegetables, and legumes, and is less restrictive than the boiled egg diet.
Short-term weight loss is possible with low-carb diets since they lack the needless restrictions and prohibitions of the hard-boiled egg diet. However, it is preferable to speak with a nutritionist in order to follow a diet that is appropriate for weight loss and takes into consideration your dietary preferences.
Final word
A low-calorie, low-carb diet is the boiled egg diet. According to the creators of this program, using it will help you lose weight quickly. This diet, however, is extremely limiting and cannot be maintained over the long run. Physical issues and nutrient deficits could result from this regimen.
Although this regimen will help you lose weight quickly, you run the risk of gaining it back once you resume your regular eating schedule. Long-term weight loss success may be more likely if you combine a healthy, well-rounded diet with some of the hard-boiled egg diet’s guidelines, like avoiding processed foods and sugary drinks.