The boiled-egg diet revolves around incorporating hard-boiled eggs into your meals. Typically, individuals on this diet consume two to three eggs daily, which means you don’t need to include them in every meal to reap the health benefits.
Why Consider the Boiled-Egg Diet?
This diet might be appealing if you love eggs. Its popularity is partly due to celebrity endorsements. Nicole Kidman reportedly relied on hard-boiled eggs while preparing for her role in Cold Mountain. Other notable figures like Charles Saatchi have also embraced this diet. Many celebrities, including Reese Witherspoon, Jennifer Aniston, Kylie Jenner, and Hilary Duff, are known for their love of eggs, further popularizing this approach.
What is the Boiled-Egg Diet?
The boiled-egg diet involves consuming two to three eggs daily, accompanied by lean proteins, non-starchy vegetables, and fruits. Processed foods are strictly avoided. This diet is somewhat similar to the Keto diet but less restrictive and more comparable to the Atkins diet.
There are various versions of the boiled-egg diet, with most resembling low-carb diets like Atkins. According to Arielle Chandler in The Boiled-Egg Diet, people on this diet generally experience similar effects to those on a low-carb plan.
The Boiled-Egg Diet: A Sample Seven-Day Meal Plan
Day 1:
- Breakfast: Boiled eggs, grapefruit, steamed asparagus
- Lunch: Baked salmon, steamed broccoli
- Dinner: Poached chicken breast, steamed mushrooms, and spinach
Day 2:
- Breakfast: Poached eggs, steamed broccoli
- Lunch: Sirloin steak, steamed spinach, and greens
- Dinner: Pork tenderloin, grilled asparagus
Day 3:
- Breakfast: Steamed greens, lean ham
- Lunch: Boiled eggs, spinach, and chopped mushrooms
- Dinner: Steamed salmon, asparagus
Day 4:
- Breakfast: Boiled eggs, orange slices
- Lunch: Grilled turkey breast, steamed broccoli
- Dinner: Sirloin steak, grilled mushrooms, steamed kale
Day 5:
- Breakfast: Mixed berries, lean ham, steamed asparagus
- Lunch: Baked sole, steamed spinach
- Dinner: Pork tenderloin, broccoli
Day 6:
- Breakfast: Poached eggs, steamed spinach, grapefruit
- Lunch: Baked chicken breast, steamed broccoli
- Dinner: Grilled turkey breast, steamed kale, and mushrooms
Day 7:
- Breakfast: Boiled eggs, berries
- Lunch: Tuna fish, spinach, and asparagus
- Dinner: Poached chicken breast, steamed greens, and mushrooms
Is the Egg Diet Healthy?
The egg diet is highly restrictive and low in calories, fitting the mold of a fad diet. According to the American Heart Association, consuming one egg (or two egg whites) per day can be part of a healthy diet. While eggs are a nutritious breakfast option and a convenient snack, Dr. Young recommends a varied diet for overall health.
Eggs are rich in protein and nutrients. One large cooked egg has 78 calories, 6 grams of protein, 5 grams of fat, 0.6 grams of carbs, and no fiber. They also provide essential vitamins and minerals, including vitamin D and choline. Choline supports the production of neurotransmitters that regulate memory and emotion.
While high-protein breakfasts that include eggs may aid in weight loss, there’s no magic in eggs themselves for weight reduction, according to Amy Shapiro, RD, CEO, and founder of Real Nutrition in New York City.
Potential Drawbacks of the Egg Diet
The egg diet is low in fiber and excludes many high-fiber foods like whole grains and legumes. Insufficient fiber intake can lead to constipation. Men under 50 should consume at least 38 grams of fiber daily, while women should aim for at least 25 grams.
If you have a history of unhealthy eating patterns, the egg diet may not be suitable for you. The diet’s restrictive nature, reminiscent of 1960s diet trends, could pose risks. Dietary cholesterol in eggs is a point of ongoing debate, and the Dietary Guidelines suggest minimizing cholesterol intake without compromising nutrition.
What to Eat and Avoid on the Boiled-Egg Diet
According to Chandler’s book, the boiled-egg diet is strict about permissible foods. To succeed, you must adhere to this list.
Permitted Foods:
- Eggs
- Skinless fish
- Lean beef
- Pork and lamb
- Butter
- Coconut oil
- Mayonnaise
Low-carb vegetables such as kale, collard greens, spinach, mustard greens, zucchini, and bell peppers are allowed. Low-carb fruits like tomatoes, oranges, lemons, limes, watermelon, strawberries, cantaloupe, peaches, and grapefruit can also be consumed. Zero-calorie drinks like plain and sparkling water are recommended.
Egg Diet Variations:
- Egg and Grapefruit Diet: Adds half a grapefruit to each meal.
- Egg-Only Diet: Permits only eggs and water.
- Wine and Egg Diet: Popularized by Vogue, but not recommended.
Final Thoughts on the Egg Diet
The boiled-egg diet is a fad that limits you to eggs, some fruit, non-starchy vegetables, lean protein, and fat to lose weight. While reducing calories may lead to initial weight loss, experts caution that maintaining this eating plan long-term is unlikely. Pregnant or nursing women and those with a history of eating disorders should avoid this diet.
For the best results, consider consuming homemade eggs from your backyard chickens, as they are often more nutritious than store-bought ones. Ensuring the health and well-being of your chickens will result in better eggs. Show your chickens some love with quality feed, a protective Run-chicken door, and comfortable nesting spaces, and they’ll reward you with nutritious eggs for your diet.
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