If you Google “boiled egg diet,” you might be surprised to find that there is a weight-loss fad centred on eating hard-boiled eggs. We’ll clear everything up for you because you’ve undoubtedly got a lot of questions right now.
To begin, the boiled egg diet does not entail simply consuming eggs. The boiled egg diet is based on the notion that eating two or three hard-boiled eggs each day will help you lose weight.
But are boiled eggs truly going to be the deciding factor in weight-loss success? Spoiler alert: most likely not. But there’s more to it than that, so we spoke with experts about the boiled egg diet, the outcomes it produces, and how it might affect your health.
What exactly is the boiled egg diet?
Yes, boiled eggs are implicated. “Although there are various variations of this approach, it generally consists of eating two eggs with fruit for breakfast and eggs or another lean protein for lunch and dinner, along with mainly non-starchy vegetables,” says New York City-based dietitian Erin Palinski-Wade, RDN.
Additionally, it’s important to note the protein content of an egg. A large egg contains about 6 grams of high-quality protein, making it a valuable component of a balanced diet.
The boiled egg diet is a fad diet, despite its seemingly nutritious appearance. “This is a form of a low-calorie, low-carb diet that will stimulate weight reduction but is not long-term sustainable and does not supply your body with adequate nutrition,” she adds. You may reduce weight temporarily, but the outcomes are not guaranteed.
How do you stick to the boiled egg diet?
According to Keri Gans, a registered dietitian nutritionist in New York City, “there are many variants of the diet, but the most popular consists of three meals each day and no snacks or desserts.”
Throughout the day, you should consume three eggs, or at the absolute least two eggs. You may also eat lean proteins, non-starchy vegetables, certain fruits, and a small amount of fat, according to Gans. According to Gans, some examples of “allowed” foods include the following:
Light Proteins
- Fish
- Skinless duck
- Skinless turkey
- Skinless chicken
- Pork tenderloin
Starch Deficient Vegetables
- Onions
- Carrots
- Broccoli
- Kale
- Bell peppers
- Zucchini
- Celery
- Spinach
- Asparagus
Restricted Fruits
- Lemons
- Berries
- Grapefruit
- Limes
- Watermelon
Fat in Small Quantities
- Coconut oil
- Butter
- Ghee
That being said, while there are certain typical items that you may consume on the boiled egg diet, there is also a long list of things that you should avoid eating while on this restricted diet. “Other than eggs, non-starchy vegetables, and a limited amount of fruit,” Palinski-Wade explains, “other food categories such as grains, dairy, and fats are all off-limits.”
According to Gans, the diet recommends eliminating all processed foods as well as other vegetables such as potatoes, maize, peas, and legumes. You should also avoid the following foods: bananas, pineapple, mango, dried fruits, and sweetened drinks, according to Gans.
So, if you want to eat a balanced diet that includes grains, dairy, various fruits, and fats (which is completely acceptable), you should be aware of these restrictions before embarking on a hard-boiled egg-focused diet.
Is the boiled egg diet good for you?
No, not exactly. “The recommended items on the diet offer health advantages, but the diet is regarded very restricted since there are so many other things to avoid,” Gans adds.
You should also be aware that there are long-term problems. “This is a restricted, imbalanced style of eating that may result in long-term nutritional deficits and is not sustainable,” Palinski-Wade says.
Before attempting it, it is best to consult with a health care practitioner.
Would the hard-boiled egg diet assist you in losing weight?
If losing weight is essential to you, know that you’ll probably lose weight on this diet because it’s low in calories and carbohydrates, according to Palinski-Wade. “The first weight reduction will include water losses, leading in ‘exciting’ outcomes but little true loss of body fat.”
The calorie deficit will result in fat reduction over time, but the odds of maintaining these outcomes are poor due to how restricted it is,” Palinski-Wade says.
What are the possible risks of this diet?
Eggs are a flexible, nutrient-rich meal that is high in vitamins and minerals, and they “are a fantastic complement to any dietary regimen,” according to Gans. “However, to reduce weight, one should never rely solely on one meal or vitamin.” So, if you’re going to try the boiled egg diet, be sure to diversify your protein sources and consume a variety of foods to avoid receiving all of your nutrients from the same meals every day.
Another reason why results are difficult to sustain? “Because the diet is so restricted, you’re not learning how to eat a healthy, well-balanced diet for long-term success, but rather how to deprive yourself of items you may enjoy,” Gans adds. If you have a history of disordered eating or believe you are at risk of developing an eating disorder, you should reconsider the boiled egg diet. Palinski-Wade explains.
Palinski-Wade believes that if you follow such a restricted diet, you will most likely regain the weight you lost, if not more because you would likely overeat. Proceed with extreme caution.
