Fad diets are becoming more popular, especially those promising benefits such as weight loss and fat loss. The boiled egg diet is one such fad diet that people believe can lead to effective and rapid weight loss.
In this article, we’ll explore the possible benefits and results of the boiled egg diet. We’ll also take a look at the various boiled egg diet plans that you can adopt.
What is the Boiled Egg Diet?
For anyone who absolutely loves eating eggs whenever and wherever the boiled egg diet might actually be a pleasant change for them! This diet is based on consuming eggs, particularly boiled eggs, to lose weight. [1]
However, as per popular belief, this diet is not based on the principle that you keep on consuming boiled eggs throughout the day. Instead, it focuses on the fact that your daily diet should then consist of at least two to three boiled eggs. Along with following strict calorie restriction plans as well. [2]
The idea is to make boiled eggs a staple and integral part of your diet. While the other fruits, vegetables, and food items should be taken along with them only as an accessory part.
This restrictive nature and the fact that this diet offers very few options to the people who follow it. Make it one of those diets that scientists and experts frown upon.
However, famous celebrities such as Nicole Kidman have advocated. Using a certain diet such as the boiled egg diet for weight loss. Hence, people ultimately want to jump at the opportunity to see if this diet really works wonders. [3]
How is the Boiled Egg Diet Done?
You may love eggs, and you may find it very appealing at first that you now have a diet plan. That allows you to eat as many boiled eggs as you want to. With a promised loss of weight in return.
But in the long run, will that be all you need to get through the day? Can you really survive on nothing but boiled eggs to satiate your cravings for everything else that nature has to offer you?
With little information on hand, it is quite difficult to comment on the authenticity of something. So let us explore how the boiled egg diet makes a person lose weight!
Adopting the Boiled Egg Diet
In normal practice, it is considered a daily routine to have eggs for breakfast. You can look into any culture, nation, or civilization. And all will have the same breakfast consisting of eggs. In any form and shape, making up an integral and compulsory part of your breakfast. [4]
This is backed up by the American Heart Association (AHA). They also advocate that taking at least one egg per day or up to egg whites in a single day. Makes sure that you are on your path to following a healthy diet. [5][6]
The best part is that eggs can be made and incorporated into different dishes. Making it an easy choice for almost everyone to consume them, even those who make faces when eating eggs the traditional way!
However, when it comes to looking at the working principle of diet, it is seen that this diet follows a ‘high protein, low carbohydrate’ principle. This principle is backed by strict calorie restriction practices, which means that no one can consume more than the specified number of calories according to their body weight and dietary requirements. [7]
Boiled – hard or soft, scrambled or poached eggs are the majority of this diet plan’s requirements. However, you must remember at all times that following the ‘low carbs’ rule; you may not consume mashed potatoes, bread slices, rice, or any sweet dish (made out of eggs under the impression that, after all, it is ‘eggs’ that you are consuming). [8]
These things will only mess up the diet, and you may have to start over again. Potatoes, rice, and bread – all are rich in carbohydrates. They can easily mess up the protein-carbohydrate ratio that is supposed to be maintained at the same frequency throughout the duration of the diet. [9]
Modes of Following the Boiled Egg Diet
According to different lifestyles and preferences of the people, there have been many variations in the way that the boiled egg diet is followed worldwide. People prefer adjusting their diet according to their lifestyle, instead of the other way round. [10]
Therefore, people now have different ways of following the boiled egg diet. Some prefer having their share of boiled eggs for breakfast or lunch or breakfast and dinner only. Instead of taking carbohydrates in all three meals, they do so at any one time, in the form of salads.
Some people couple their boiled egg intake with fruits over the day. This allows them to do healthy snacking and also keep their calorie consumption in check as the day goes by.
At the same time, some people prefer sticking to their eggs-only part of the diet, and these people are seen to follow a very restricted meal plan as part of this diet plan.
Boiled Egg Diet Benefits
It is reasonable to look into your fair share of pros and cons before jumping on the bandwagon that emphasizes following the boiled egg diet.
Here are some possible benefits of the boiled egg diet.
It Enriches Your Body with Important Nutrients
Eggs are not only an essential source of protein but also several other nutrients and minerals as well. They are enriched with calcium, iron, zinc, folate, vitamin A, vitamin D, potassium, selenium, and several other antioxidants. [11]
All these nutrients will help your body cope with the deficiency of any respective mineral if present. If not, they will always serve as a vital source of dietary nutrients.
It Helps Lose Weight
For the people who follow this diet for its weight loss part only, it will help them lose weight. However, it might take longer than your anticipated timeline – and might even take up to a month or more before you notice any difference in your weight. [12]
Eating eggs regularly will also improve satiety levels and make you feel fuller, thus playing another important role in aiding weight loss. [13]
This boiled egg diet helps retain or even improve muscle mass, thanks to its protein-rich content and weight loss.
Boiled Egg Diet Side Effects
Along with the benefits, there are some disadvantages or downsides of following the boiled egg diet. Some of these side effects include:
Restricted Diet Plan
The boiled egg diet comes with a limited (literally only one acceptable) food choice! Apart from boiled eggs, you only have very few choices to go ahead with to get through the day. [14]
For food-lovers, this might be discouraging enough to stop them from following the diet altogether, let alone compromising and sticking to a particular diet plan.
Increased Risk Of Cardiovascular Events:
Although considered a controversial opinion since it is currently under trial to be proven, it is seen that consuming a large number of eggs can contribute to increasing the risk of several cardiovascular disorders, including heart attacks and even strokes. [15]
Therefore, when people follow the boiled egg diet, they must be aware of their blood pressure. If their blood pressure noticeably increases, it is best to stop the diet immediately.
The Bottom Line – Is The Boiled Egg Diet A Healthy Choice?
Although eggs are rich in protein and several other nutrients and minerals, making them the ‘only’ part of your daily routine is not exactly a sensible idea.
Doing so will deprive your body of the other essential nutrients and food items that it needs to function correctly, and before you realize it, your body might go into a state of starvation.
While the calorie restriction and low carbs part of the diet still sounds like a good idea, it is best if you are aware of both the pros and cons before you decide to go for this diet for the long term.
Disclaimer: This article is only a guide. It does not substitute the advice given by your own healthcare professional. Before making any health-related decision, consult your healthcare professional.