What comes to your mind when you hear this word ‘Boiled Egg Diet.’
As it’s name suggest it involves eating many servings of hard-boiled eggs per day.
Along with the boiled eggs, you are allowed to eat non starchy vegetables, lean protein sources, and low carbohydrate containing fruits.
It has been appreciated by many peoples as it has structured style which can boost weight loss.
But it is also been criticized by some peoples. Because they find it is as very restrictive, very difficult to follow for longer term and is been ineffective.
What is The Boiled Egg Diet?
It is an eating plan popularised from the book published in 2018 by Arielle Chandler.
This popular diet has several variations but it typically involves eating either hard boiled eggs or any other source of lean protein with every meal throughout the day.
Also non starchy vegetables and one or two servings of low carbohydrate containing fruits per day.
It has been claimed by the creator of this diet that it is possible to lose 25 pounds (11kgs) within 2 weeks by this low carbs and low calorie eating diet.
Also apart from weight loss they claim that it supplies nutrients which improves blood sugar control, improves your eyesight, and helps to strengthen your nails, hairs and bones.
You can find several structured meal plans, tasty recipes, and what food you can eat and avoid in this book.
That makes it very easy to tailor your diet as per your specific tastes and food preferences.
How to Start Doing Boiled Egg Diet?
This egg diet is very specific and permits only particular foods for every meal of the day. And remember snacking is not allowed in between the meals.
For breakfast, You must eat at least two whole boiled eggs, along with a serving of non starchy vegetables like tomatoes and asparagus. Also one very low carbohydrate containing fruit like grapefruit.
For Lunch and Dinner, You have to eat either eggs or other source of lean protein such as fish or chicken. And also a serving of non starchy vegetables.
Although egg diet plan does not recommend exercise, But you can include light physical activity such as biking, aerobics, or speed walking to boost the weight loss results.
Also you need to understand that this diet is only recommended for few weeks and not for the longer time.
After that it recommends transition period to help your body to return back to regular diet.
What you can Eat?
As we discussed earlier, In the boiled egg diet plan you have to mostly eat eggs, lean proteins and low carbs fruits and vegetables.
But as like in intermittent fasting, In this diet also some calorie free beverages such as water and unsweetened tea or coffee are permitted.
Here is the list of foods you can include while doing Boiled Egg Diet:
- Eggs: Eggs with yolks and whites.
- Lean proteins: lean cuts of lamb, skinless poultry such as chicken breast, fish, beef, and pork.
- Non-starchy vegetables: Broccoli, kale, spinach, arugula, bell peppers, zucchini, tomatoes and collard greens.
- Low carb fruits: Grapefruit, watermelon, lemons, limes, oranges and berries.
- Fats and oils: Coconut oil (MCT Oil), butter, and mayonnaise — all in moderation because remember it is a low calorie diet.
- Beverages: water, sparkling water, diet soda, and unsweetened tea and coffee
- Herbs and spices: Pepper, turmeric, basil, garlic, rosemary, and oregano.
You can also add dairy products such as skimmed milk and low fat cheese and yogurt.
What you should Avoid?
Same as in every other diet, It also recommends limiting unhealthy foods.
High carb foods which includes starchy vegetables, grains and fruits.
Also beverages with added sugar or artificial sweeteners like soda, coke, fast foods and processed foods.
Here is the list of foods which you should strictly avoid while doing Boiled Egg Diet:
- High carb fruits: bananas, pineapples, mangoes, and dried fruits.
- Grains: bread, pasta, quinoa, couscous, farro, buckwheat, and barley.
- Starchy vegetables: potatoes, sweet potatoes, legumes, corn, and peas.
- Processed foods: bacon, convenience meals, fast food, chips, pretzels, cookies, and sweets.
- Sugar-sweetened beverages: soda, juice, sweet tea, and sports drinks.
While following The Hard Boiled Egg Diet, You are allowed to eat only three meals a day.
Each meal typically consists of boiled eggs, lean protein sources, non-starchy vegatables and low carb fruits.
Remember snacking is strictly not allowed between the meals.
How Boiled Egg Diet helps for Weight Loss?
As we discussed earlier, The boiled egg diet plan mostly consists of eating low calorie containing foods like eggs, non-starchy vegetables, and low carb fruits.
Hence when you follow this diet, you end up being in caloric deficit. Means you will consume less calories than you actually burn throughout the day.
Although there are several factors on which weight loss depends, but calorie deficit is very essential for weight loss.(1)
As the boiled egg diet is low carb diet, it further enhances weight loss.(2)
In a systematic review of 12 studies, it is found that following a low calorie short-term diet.
It significantly increases weight loss and improves several other risk factors for heart diseases such as blood pressure.(3)
Although the diet initially helps to lose weight, but you may regain all the lost weight back once you start normal diet.
Hence it is not a best option for sustainable weight loss if you want a weight loss in long-term.
Benefits of Boiled Egg Diet:
It also restricts eating unhealthy ingredients like beverages with added sugar and processed foods.
It also restricts eating processed foods which can contribute to higher risk of obesity, heart disease and cancer.(8)
Downsides of Boiled Egg Diet:
Boiled egg diet is very restrictive and allows only specific foods which makes this diet very difficult to follow for long term.
The egg diet makes it very difficult to fulfill your daily nutritional reserves because of food restrictions.
You normally would stay in caloric deficit while following this egg diet plan, which has side effects such as low energy levels, impaired immune system, decreased bone density and menstrual cycle disturbances.(11)(12)(13)
The hard boiled egg diet is a low carb, low calorie eating plan which promotes fast and effective weight loss.
However it is very difficult to sustain and follow for long term.
It may cause you short term weight loss but you will regain the lost weight once you start eating normal diet.
Instead of this, If you follow these principles such as limiting carbs, processed foods and sugar added beverages with a healthy diet.
It will be more effective way to achieve long term weight loss.
Have you tried Boiled Egg Diet? What are your thoughts on it? Please feel free to tell me in comments.