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Boiled egg diet: does it really work for weight loss?



Do you like eggs? Do you really like eggs? Then the hard-boiled egg diet might interest you, especially if you are looking to lose weight. The truth is, this fad diet won’t lead to long-term changes to improve your health. Are you still curious? Read on to learn how this diet works, its pros and cons, and how to follow it safely.

What is the hard-boiled egg diet?

The hard-boiled egg diet is all about eggs, especially hard-boiled eggs. You eat a minimum of two to three eggs a day, and you don’t even have to include them in every meal.

Why would anyone want to eat this way?

This diet is very popular at the moment and has the support of a number of celebrities. For example, Nicole Kidman reportedly only ate hard-boiled eggs before starring in Cold Mountain.

How does the hard-boiled egg diet work?

There are several versions of the hard-boiled egg diet. We’ll dive into the options below, but the typical version is similar to the low-carb Atkins diet. A day’s meals usually look like this:

– Breakfast: At least two eggs and a fruit (low carb vegetable or protein optional).

– Lunch: Eggs or lean protein and low carb vegetables.

– Dinner: Eggs or lean protein and low carb vegetables.

Is the hard-boiled egg diet right for you?

Overall, this diet contains healthy foods, but it is not a balanced diet and healthy. The hard-boiled egg diet is extremely restrictive, incredibly low-calorie and trendy.

The heart of the diet, eggs, is a healthy food for you, but not as the only food or main. One egg (or two egg whites) a day can be part of a healthy diet. A hard-boiled egg is a nutritious snack, but eating a variety of foods is a healthier way to eat.

The good thing about eggs is that they are rich in protein. A large hard-boiled egg provides 78 calories, 6 grams (g) of protein, 5 g of fat, 0.6 g of carbohydrates and 0g fiber. Eggs are complete proteins and contain nutrients such as vitamin D and choline. A complete protein is a protein that contains all of the essential amino acids in adequate amounts. Choline is a nutrient that helps produce neurotransmitters that regulate memory and mood, among other functions.

Side effects of eating mostly hard-boiled eggs

This diet is very low in calories and restricts many fiber-rich foods like whole grains and beans. Because of this, you may run out of fiber if you’re not careful. Health experts recommend that men aged 78 and under consume at least 38 g of fiber and for women at least 25 g fiber. If your intake is too low, you risk being constipated. The risk of constipation is particularly high if you only eat eggs, as these contain 0 grams of fibre.

Is the hard-boiled egg diet safe to follow?

If you have a history of eating disorders, restrictive diets of any kind (including the hard-boiled egg diet) are not for you. People with chronic conditions, especially those who must take medication, would be well advised to consult with their healthcare team before making drastic changes to their diet. The hard-boiled egg diet is one of them.

In contrast, people who have no history of eating disorders or current health problems are not at risk of health problems if they follow the diet of boiled eggs in the short term. It should only be tried if you want to see results quickly and if you are willing to feel limited for a short time.

Also, confusion persists as to whether eggs are healthy because they contain dietary cholesterol. A hard-boiled egg contains 186 milligrams (mg) of cholesterol. One study concluded that each additional 186 mg of dietary cholesterol consumed per day was associated with an increase in 17 and 18 % risk, respectively, of cardiovascular disease and all-cause death. type 2 diabetes. The authors reported that participants who consumed a diet high in eggs for three months experienced no changes in blood lipid levels or markers of inflammation (which would indicate a change in cardiovascular health) compared to those who followed a diet low in eggs. Researchers defined a high-egg diet as consuming 12 or more eggs per week , while they said a low-egg diet involved eating less than two eggs per week.

Eggs are also reported for their saturated fat content. Each large egg contains 1.6 g of saturated fat. It is best to cap daily saturated fat intake at less than 12% of calories a day for optimal heart health. For a 2 12 calorie diet, this equals 25 g of saturated fat or less per day.

Are eggs good or bad for your health?

Taking into account all the research, it is the saturated fats present in foods that raise cholesterol, and not necessarily dietary cholesterol. In addition, it is the simple carbohydrates and sugars present in foods that increase cholesterol and triglycerides. There is therefore no risk in eating hard-boiled eggs every day. However, if it is the majority of what you eat, saturated fat can accumulate.

What to eat and avoid on a hard-boiled egg diet

The following foods are recommended as part of the hard-boiled egg diet. As for what to avoid, this eating plan is strict: You must not deviate from this list.

– Eggs
– Poultry without skin
– Fish
– Lean beef
– Lamb and pork
– Low-carb vegetables, especially leafy greens like cabbage kale, spinach, zucchini and peppers.
– Low carb fruits, such as tomatoes, oranges, lemons, limes, watermelon, strawberries, cantaloupe, peaches, and grapefruit.
– Calorie-free beverages like still and sparkling water .
– Butter
– Coconut oil
– Mayonnaise

Sample 7 Day Menu for the Hard Boiled Egg Diet

Day 1

Breakfast Two eggs, spinach, orange

Lunch Grilled salmon on salad

Colla tion None

Dinner Grilled pork chop with broccoli

Dessert None

Second day

Breakfast Two eggs, tomatoes, melon

Lunch Grilled chicken on salad

Snack None

Tuna dinner with kale

Dessert None

Third day

Breakfast Two eggs, one orange

Lunch Steak on salad

Snack None

Dinner Baked salmon with mushrooms

Dessert None

Fourth day

Breakfast Two eggs, asparagus, strawberries

Lunch Egg salad on lettuce

Snack None

Dinner Roast beef with cauliflower

Dessert None

Fifth day

Breakfast Two eggs, slice of ham, strawberries

Lunch Baked cod with asparagus

Snack None

Dinner Grilled chicken skewers with peppers and onions

Dessert None ne

Sixth day

Breakfast Two eggs, cantaloupe

Lunch Egg salad on lettuce

Snack None

Fish dinner with green beans

Dessert None

Seventh day

Breakfast Two eggs, watermelon

Lunch Grilled salmon on salad

Snack None

Dinner Pork Chop with Cabbage

Dessert None

Other versions of the diet based on ‘eggs

You don’t have to stick to the traditional hard-boiled egg diet. If you want to try a twist on the original, some alternative versions include egg and grapefruit (half a grapefruit is added to each meal) and the self-explanatory egg-only diet (only eggs and water are allowed). There was also a wine and egg diet, popularized by Vogue magazine, which went viral in 2018…but has since fallen into oblivion. .

A final word on the hard-boiled egg diet

The hard-boiled egg diet is a fad diet that requires eating only eggs, some fruit, non-starchy vegetables, lean protein and some fat. It promises to help you lose weight. Although cutting calories may initially lead to weight loss, you’re unlikely to stick to this eating pattern, experts say. Also, if you are pregnant or breastfeeding, or have a history of eating disorders, you should avoid following restrictive and fad diets.

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