Do you like eggs? Do you really like eggs? Then the boiled egg diet might interest you, especially if you are looking to lose weight. The truth is, this fad diet will not lead to long-term changes to improve your health. Are you still curious? Read on to find out how this diet works, what its pros and cons are, and how to safely follow it.
What is the boiled egg diet?
The boiled egg diet is all about eggs, especially hard-boiled eggs. You eat a minimum of two to three eggs a day and you don’t even have to include them in every meal.
Why would anyone want to eat like that?
This diet is very popular at the moment and has the support of several celebrities. For example, Nicole Kidman reportedly only ate hard-boiled eggs before starring in Cold Mountain.
How does the boiled egg diet work?
There are several versions of the boiled egg diet. We’ll dive into the options below, but the typical version is similar to the Low Carb Atkins diet. A day’s meals usually look like this:
– Breakfast: At least two eggs and one fruit (optional vegetable or low-carb protein).
– Lunch: Eggs or lean protein and low-carb vegetables.
– Dinner: Eggs or lean protein and low-carb vegetables.
Is the boiled egg diet good for you?
Overall, this diet contains healthy foods, but it is not a balanced, healthy diet. The boiled egg diet is extremely restrictive, incredibly low in calories and trendy.
The core element of the diet, eggs, is a healthy food for you, but not the sole or main food. An egg (or two egg whites) a day can be part of a healthy diet. A hard-boiled egg is a nutritious snack, but eating a variety of foods is a healthier way to eat.
The advantage of eggs is that they are rich in protein. One large boiled egg provides 78 calories, 6 grams (g) of protein, 5 g of fat, 0.6 g of carbs and 0 g of fiber. Eggs are complete proteins and contain nutrients like vitamin D and choline. A complete protein is one that contains all the essential amino acids in adequate amounts. Choline is a nutrient that helps produce neurotransmitters that regulate memory and mood, among other functions.
Side effects of eating mostly hard-boiled eggs
This diet is very low in calories and restricts many fiber-rich foods such as whole grains and beans. Because of this, you can run out of fiber if you’re not careful. Health experts recommend that men age 50 and younger consume at least 38 g of fiber and women at least 25 g of fiber. If your intake is too low, you run the risk of becoming constipated. The risk of constipation is particularly high if you only eat eggs, as they contain 0 grams of fiber.
Is it safe to follow the boiled egg diet?
If you have a history of eating disorders, restrictive diets of any kind (including the boiled egg diet) are not for you. People with chronic conditions, especially those who need to take medication, should consult their healthcare team before making drastic changes to their diet. The boiled egg diet is one of them.
In contrast, people who have no history of eating disorders or current health problems are not at risk for health problems if they follow the boiled egg diet on a short-term basis. It should only be tried if you want to see results quickly and if you are willing to feel limited for a short period of time.
In addition, confusion persists as to whether eggs are good for health because they contain dietary cholesterol. A hard-boiled egg contains 186 milligrams (mg) of cholesterol. One study found that every additional 300 mg of dietary cholesterol consumed per day was associated with a 17 and 18% increased risk of cardiovascular disease and death from all causes, respectively.
Meanwhile, another study suggests that cholesterol is a lower risk in adults with prediabetes and type 2 diabetes. The authors reported that participants who consumed a high-egg diet for three months experienced no changes in blood lipid levels or markers of inflammation (which would indicate a change in cardiovascular health) compared to those who followed a low-egg diet. The researchers defined a high-egg diet as consuming 12 or more eggs a week, while they said a low-egg diet involved consuming less than two eggs a week.
Eggs are also reported for their saturated fat content. Each large egg contains 1.6 g of saturated fat. It’s best to limit your daily saturated fat intake to less than 10% of calories per day for optimal heart health. For a 2,000-calorie diet, this equates to 22g of saturated fat or less per day.
Are eggs good or bad for health?
Considering all the research, it’s the saturated fats in foods that raise cholesterol, not necessarily dietary cholesterol. In addition, it is the simple carbohydrates and sugars in foods that raise cholesterol and triglycerides. So, there is no risk in eating hard-boiled eggs every day. Still, if that’s most of what you eat, saturated fat can build up.
What to Eat and Avoid on a Boiled Egg Diet
The following foods are recommended in the boiled egg diet. As for what to avoid, this eating plan is strict: you must not deviate from this list.
– Skinless birds
– Lean meat
– Lamb and pork
– Low-carb vegetables, especially leafy greens like kale, cabbage, spinach, zucchini, and bell peppers.
– Low-carb fruits such as tomatoes, oranges, lemons, limes, watermelon, strawberries, cantaloupe, peaches, and grapefruits.
– Calorie-free drinks such as still and sparkling water.
– Coconut oil
Sample 7-Day Boiled Egg Diet Menu
Breakfast Two eggs, spinach, orange
Lunch of grilled salmon in salad
Grilled Pork Chop with Broccoli Dinner
Breakfast Two eggs, tomatoes, melon
Lunch of grilled chicken in salad
Tuna dinner with cabbage
Breakfast Two eggs, one orange
Steak for salad lunch
Roasted Salmon with Mushrooms
Breakfast Two eggs, asparagus, strawberries
Lunch egg salad on lettuce
Roast Beef Dinner with Cauliflower
Breakfast Two eggs, slice of ham, strawberries
Lunch Cod in the oven with asparagus
Dinner Grilled Chicken Skewers with Peppers and Onions
Breakfast Two eggs, melon
Lunch egg salad on lettuce
Fish dinner with green beans
Breakfast Two eggs, watermelon
Lunch of grilled salmon in salad
Pork Chop with Cabbage Dinner
Other versions of the egg diet
You don’t have to follow the traditional hard-boiled egg diet. If you want to try a twist on the original, some alternative versions include egg and grapefruit (half a grapefruit is added with each meal) and the self-explanatory egg-only diet (only eggs and water are allowed). There was also a wine and egg diet, popularized by Vogue magazine, which went viral in 2018… but has since fallen by the wayside.
A Final Word on the Boiled Egg Diet
The boiled egg diet is a fad diet that requires eating only eggs, some fruit, non-starchy vegetables, lean protein and some fat. It promises to help you lose weight. While cutting calories may initially lead to weight loss, you are unlikely to maintain this eating pattern, experts say. Also, if you are pregnant or breastfeeding, or have a history of eating disorders, avoid following a restrictive, fad diet.
* Presse Santé strives to transmit medical knowledge in a language accessible to all. In NO EVENT shall the information provided be a substitute for medical advice.
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