The egg diet is available in several variations, including an egg-only diet and a boiled egg diet. You'll eat three meals a day with no snacks and drink only water or zero-calorie beverages in all variations of the plan.
More adaptable egg diets include grilled chicken, fish, and steamed vegetables while avoiding starchy foods and sugar.
The diet includes several servings of hard-boiled eggs per day, as well as other lean proteins, non-starchy vegetables, and low carbohydrate fruits, as the name implies.
How the egg diet works?
While some variations of the diet date back to the 1970s, because of its low-carb nature, this diet is now commonly practised by people on a ketogenic diet.
This meal plan is designed to help people break through a weight plateau by triggering ketosis (a state in which the body burns fat for fuel)
Although it may appear strange, could this egg diet really aid in fat loss and ketosis? Let's dig a little deeper.
The boiled-egg diet is centred on eggs, specifically hard-boiled eggs. You eat two to three eggs per day, and you don't even have to include them in every meal. Why would anyone want to eat in this manner?
It has some celebrity support: Nicole Kidman reportedly ate only hard-boiled eggs before starring in Cold Mountain.
Charles Saatchi, ex-husband of chef Nigella Lawson and founder of advertising agency Saatchi & Saatchi, has also tried the boiled-egg diet.
The boiled-egg diet is available in several variations.
We'll go over the various options below, but the typical version is similar to low-carb Atkins, according to Arielle Chandler in The Boiled Egg Diet. A typical day's meals look like this:
Breakfast
A minimum of two eggs and one piece of fruit (low-carb vegetable or protein optional)
Lunch
Consists of eggs or lean protein with low-carb vegetables.
Dinner
Eggs or lean protein and low-carb vegetables
Is the Boiled-Egg Diet Good for You?
This diet contains healthy foods in general, but it is not a balanced, healthy diet. The boiled-egg diet is extremely restrictive, low in calories, and faddish. "I don't think you should be on a diet that requires an obsession with one food," says Lisa Young, PhD, RDN, author of Finally Full, Finally Slim, based in New York City.
The diet's focal point, eggs, is a nutritious food — just not as your sole or primary source of nutrition.
According to the American Heart Association, one egg per day can be part of a healthy diet.
"Eggs are a great breakfast food." "While a hard-boiled egg is a nutritious snack, I believe that eating a variety of foods is a healthier way to eat," Dr. Young says.
The benefit of eggs is that they are high in protein. One large boiled egg contains 78 calories, 6 grammes (g) of protein, 5 grammes (g) of fat, 0.6 grammes (g) of carbohydrates, and 0 grammes (g) of fibre (Source).
"Eggs are a complete protein with nutrients such as vitamin D and choline," says Amy Shapiro, RD, the founder and director of Real Nutrition in New York City. A complete protein is one that contains adequate amounts of all of the essential amino acids. (Source)
Choline is a nutrient that aids in the production of neurotransmitters that regulate memory and mood, among other things.
While some research has linked high-protein breakfasts with eggs to weight loss, "there's nothing magical about eggs for weight loss," according to Shapiro.(Source)
Consequences of Eating Mostly Boiled Eggs
This diet is extremely low in calories and excludes many high-fiber foods, such as whole grains and beans. As a result, if you're not careful, you might miss out on fibre. Men under the age of 50 should consume at least 38 g of fibre per day (Source), while women should consume at least 25 g.
If you go too low, you may experience constipation. Constipation is especially likely if you only eat eggs, which contain no fibre.(Source).
Is the Boiled-Egg Diet Safe to Follow?
Restrictive diets of any kind (including the boiled-egg diet) are not for you if you have a history of disordered eating. Those with chronic health conditions, particularly those that necessitate medication, should consult with their healthcare team before making any drastic dietary changes — and the boiled-egg diet qualifies.
People who do not have a history of eating disorders or a current health condition, on the other hand, are unlikely to experience health problems if they follow the boiled-egg diet in the short term.
"This is a red-carpet diet in my opinion." "It's only worth a shot if you want to see results quickly and don't mind feeling restricted for a short period of time," Shapiro says.
She notes that this diet is inspired by the 1960s, when "restriction was considered ladylike and demure," she says. But that's not a good mental state to be in.
Furthermore, there is ongoing debate about whether eggs are healthy because they contain dietary cholesterol (Source). Each boiled egg contains 186 mg of cholesterol.
According to one study, each additional 300 mg of dietary cholesterol consumed per day was associated with a 17 and 18 percent increased risk of cardiovascular disease and death from any cause, respectively.(Source).
Foods that are permitted
The boiled egg diet is primarily comprised of eggs, lean proteins, and low carb fruits and vegetables.
Water and unsweetened tea or coffee without milk or cream are also permitted as calorie-free beverages.
These are some of the foods that are recommended as part of the diet:
✓ Eggs (whole and egg whites).
✓ Skinless poultry, fish, and lean cuts of lamb, beef, and pork are all good sources of lean protein.
✓ Spinach, kale, arugula, broccoli, bell peppers, zucchini, collard greens, and tomatoes are examples of non-starchy vegetables.
✓ Lemons, limes, oranges, watermelon, berries, and grapefruit are all low carb fruits.
✓ Coconut oil, butter, and mayonnaise are all used in small amounts.
✓ Water, sparkling water, diet soda, and unsweetened tea and coffee are all acceptable beverages.
✓ Garlic, basil, turmeric, pepper, rosemary, and oregano are among the herbs and spices used.
Foods that are restricted
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:
✗ Potatoes, sweet potatoes, legumes, corn, and peas are examples of starchy vegetables.
✗ Bananas, pineapples, mangoes, and dried fruit are high in carbohydrates.
✗ Bread, pasta, quinoa, couscous, farro, buckwheat, and barley are all grains.
✗ Bacon, convenience meals, fast food, chips, pretzels, cookies, and sweets are examples of processed foods.
✗ Soda, juice, sweet tea, and sports drinks all contain sugar.
Is the boiled egg diet effective for weight loss?
The boiled egg diet is primarily comprised of low calorie foods such as eggs, non-starchy vegetables, and low carb fruit.
As a result, sticking to the diet will almost certainly result in a calorie deficit, which means you'll consume fewer calories than you burn throughout the day. A calorie deficit is one of many factors that can influence weight loss.(Source1, Source2)
The boiled egg diet also has a low carbohydrate content. A low carb diet may help with weight loss.(Source)
In fact, a meta-analysis of 12 studies discovered that following a short-term, low-carb diet significantly increased weight loss and improved several other risk factors for heart disease, such as blood pressure. (Source).
Furthermore, a study of 164 people with overweight or obesity discovered that following a low carb diet for 20 weeks significantly improved metabolism and decreased levels of the hunger hormone ghrelin when compared to a high carb diet.(Source)
However, research on the effects of low carb diets has been inconclusive. It's also unclear whether the potential weight loss or health benefits of a low carb diet will last in the long run.(Source)
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.
The Benefits of a Boiled Egg Diet
The boiled egg diet encourages followers to eat a variety of healthy foods, such as lean proteins, eggs, fruits, and vegetables, which are high in vitamins, minerals, and antioxidants.(Source)
The diet also restricts less nutritious foods, such as sugar-sweetened beverages and many processed foods.
Sugar-sweetened beverages, in addition to being high in calories, carbs, and added sugar, have been linked to issues such as cavities, high blood pressure, inflammation, and insulin resistance, according to research. (Source)
Furthermore, research suggests that high-processed-food diets may be linked to an increased risk of obesity, heart disease. (Source)
However, the disadvantages of the boiled egg diet outweigh its potential benefits.
You can eat the same healthy foods and limit the same less nutritious foods while adhering to a more sustainable eating pattern that promotes overall health.
Tips for Preparing the Egg Diet
While eggs can be part of a healthy diet, a diet based almost entirely on eggs is not. Some egg diet variations are better for you than others, but none of them provide balanced nutrition. The following are the most popular egg diet variations:
The 14-Day Egg Diet
If you choose this two-week version of the diet plan, you will eat three meals per day. Snacks and calorie-containing beverages are not permitted. Eat one egg-based meal per day. The remaining meals can be based on other lean protein sources, such as chicken or fish.
Low carbohydrate vegetables such as broccoli or spinach can be used to supplement the protein on your plate. Citrus fruit is occasionally permitted. This diet, also known as the "boiled egg diet," calls for you to eat your eggs hard-boiled rather than poached, scrambled, or fried.
Diet of Eggs and Grapefruit
This is a 14-day or 28 day egg diet variation that lasts the same amount of time. You eat half a grapefruit with your egg or lean protein at each meal on this version of the diet. Other fruits are not permitted.
Bottome Line
The boiled-egg diet is a fad diet that requires you to eat only eggs, some fruit, nonstarchy vegetables, lean protein, and fat in order to lose weight. While cutting calories may result in weight loss at first, experts say it's unlikely that you'll stick to this eating plan.
Furthermore, if you are pregnant or breastfeeding, or if you have a history of an eating disorder, you should avoid fad diets.
"If you're looking for a quick fix, you might lose a lot of water weight at first, but you can't live that way forever," Young says. "These diets can lead to overeating and a lot of frustration in the long run."
