What is the boiled egg diet and does it actually work? (2024)
The boiled egg diet is egg-zactly what it sounds like — a weight-loss program that features boiled eggs for at least one meal each day.
But is the egg diet all it’s cracked up to be? And how healthy is eating eggs every day? Experts have a few insights into the diet, which promises to help people lose up to 25 pounds in just two weeks.
The diet was first described in the 2018 book “The Boiled Egg Diet: The Easy Fast Way to Weight Loss!” by Arielle Chandler. The diet is also widely promoted on TikTok, with the one boiled egg diet site garnering over three million views.
There’s even some celebrity cachet to the diet: Nicole Kidman reportedly ate hard-boiled eggs prior to starring in “Cold Mountain.”
The diet isn’t complicated or hard to follow: Breakfast includes at least two eggs and one piece of fruit, with the option of including a low-carb vegetable or protein. Lunch and dinner consist of eggs or a lean protein, plus low-carb vegetables.
Other than that, dieters are welcome to include other foods and drinks such as calorie-free beverages, lean meats, non-starchy vegetables, lower-carb fruits, fats and oils, and whatever spices or herbs you like.
In that regard, the diet resembles dozens of other low-carb diets. “This is a version of a low-calorie, low-carb diet that will promote weight loss but will not be sustainable long-term and does not provide your body with balanced nutrition,” New York City-based dietitianErin Palinski-Wade told Women’s Health.
But there are lots of foods that are restricted on the boiled egg diet, including:
Grains like bread, pasta, quinoa, couscous and barley
Dairy products including milk, cheese and yogurt
Potatoes
Corn
Peas, beans and other legumes
Fruits like bananas, pineapples and mangos
Sweetened beverages such as soda, juice, sweet tea and sports drinks
Because of these restrictions, the diet might be difficult to follow long-term for many people. “This is a restrictive, unbalanced way to eat that could result in nutritional deficiencies long-term and is not sustainable,” Palinski-Wade said.
Despite these problems, people who followed the diet reported some short-term success with it. “5 lb down in 1 week!” said one TikTok dieter. “Definitely worked,” said another.
But one person offered up a more common complaint: “The egg diet will burn you out on eggs. Done it and it works but hate eggs now.”
Palinski-Wade agrees that dieters might see some weight loss, since the egg diet is low in both calories and carbs. “The initial weight loss will include water losses, resulting in ‘exciting’ results, but not much actual loss of body fat,” she explained.
While nutrient-packed eggs can be a healthy part of a well-rounded diet — providing high levels of vitamin A, vitamins B12, vitamin D, riboflavin (vitamin B2), biotin (B7), selenium and iodine, to name just a few — they also contain high amounts of cholesterol and saturated fat, which might be questionable for people who are concerned about their cholesterol levels. So, it’s important to speak with a doctor before jumping into the egg-heavy diet.
The biggest concern, according to Palinski-Wade and other experts — as well as people who’ve tried it — is that the diet might be fine for a couple of weeks, but isn’t sustainable for the long term.
Afterward, you’ll end up regaining all the weight you lost and more, since people often overeat following a highly restrictive diet, Palinski-Wade said. A smarter approach is to talk to a doctor or registered dietitian to discuss the healthiest, long-term diet plan for you.
The boiled egg diet is a low carb, low calorie eating plan that claims to quickly boost weight loss by restricting your diet to a few specific food groups. However, the health claims aren't supported by evidence.
Although eggs are nutritious, the egg diet doesn't have enough variety or calories to be considered a healthy or sustainable way of eating. With such restriction, weight regain is likely. You'll also miss out on fiber, calcium, and other essential nutrients by sticking to the egg diet for more than a few days.
The egg diet may lead to weight loss initially, but it is not a balanced or safe weight loss plan in the long-term. Once a person returns to their usual eating pattern, they may regain the weight. In addition, any restrictive diet can limit a person's intake of essential nutrients.
That said, most people claim they lose 5–10 pounds (1.4–2.7 kg) in 3–5 days. An egg fast can help you lose weight by restricting calories and promoting ketosis — a metabolic state in which your body uses ketones as a source of fuel.
The 2-Week Boiled Egg Diet includes a daily intake of 2 boiled eggs and a citric fruit for breakfast, along with healthy choices like chicken, salad, veggies, and fruits for lunch and dinner.
BOTTOM LINE: Although the boiled egg diet encourages eating healthy food groups and may promote short-term weight loss, it's overly restrictive and unsustainable. Any weight you lose may be regained once you return to your typical eating pattern.
Proteins are more satisfying than fats and carbohydrates. Eating eggs will not magically remove your belly fat and extra weight, but by keeping you from feeling hungry for longer, eggs contribute to your weight loss success. Eating a high-protein diet is one strategy for losing weight.
Eating oatmeal for breakfast has been linked to weight loss, better nutrient intake, and lower risk for conditions such as diabetes. Oatmeal has soluble fiber and essential vitamins and minerals. Oatmeal may have some advantages over eggs for breakfast, but research studies have conflicting results.
The boiled-egg diet focuses on eggs, particularly hard-boiled eggs. You eat a minimum of two to three eggs per day, and you don't even have to incorporate them into every meal. Why would someone want to eat this way? It has a bit of celebrity backing: Nicole Kidman reportedly has used this egg diet.
Trying to lose 20 pounds in 2 weeks is simply not worth the risk. Summary: It's unrealistic and dangerous to attempt a 20-pound weight loss in 2 weeks. Doing so would require a deficit of 5,000 calories per day, which is far more than what most people eat and burn in a day.
Following any low-carbohydrate diet can result in some unsavory side effects, including constipation, fatigue, bad breath and headache. And those who are eating several eggs every day may ingest more than the recommended amount of saturated fat, which may have a negative effect on heart health.
The most popular approach includes three meals per day, at least two of which include hard-boiled eggs, but no other snacks between meals. Eat two eggs every morning for breakfast with vegetables or fruit. Lunch should include one egg or another source of lean protein, plus more vegetables.
During this diet plan, you may not consume carbohydrates, sugars, fruits, vegetables or any lean protein other than eggs. You must drink at least eight cups of water a day during the diet to ensure you stay hydrated and keep your body functioning properly.
Proteins are more satisfying than fats and carbohydrates. Eating eggs will not magically remove your belly fat and extra weight, but by keeping you from feeling hungry for longer, eggs contribute to your weight loss success. Eating a high-protein diet is one strategy for losing weight.
Eating six eggs a day, however, may not be the best way to go. While eggs offer many benefits to those who are trying to slim down, more eggs don't necessarily mean more weight loss. In fact, eating six eggs a day sounds more like a fad diet than a diet plan that can help you achieve long-term weight loss success.
Eating eggs may support weight loss, especially if a person incorporates them into a calorie-controlled diet. Research suggests that eggs boost metabolic activity and increase feelings of fullness. Eating an egg-based breakfast may stop a person from consuming extra calories throughout the day.
Consuming 10 eggs per day is not recommended. Eggs are very high in protein, which is a nutrient that can impair kidney function and increased the risk for kidney stones if overly consumed. Eating 10 or more eggs per day is also not recommended because a healthy diet should be varied and diverse.
Introduction: My name is Tish Haag, I am a excited, delightful, curious, beautiful, agreeable, enchanting, fancy person who loves writing and wants to share my knowledge and understanding with you.
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