Boiled-Egg Diet: how effective is it?

Boiled egg diet - how effective is it

The boiled-egg diet is centered on eggs, specifically hard-boiled eggs. However, the average person consumes two to three eggs daily. Because of that, you don’t have to include them in every meal you eat to get the health benefits. 

Firstly, this diet may work for you if you are an egg lover. But on further thought, why would anyone want to eat this way? The answer lies in celebrities like  Nicole Kidman, that support this diet fully. Before acting in Cold Mountain, she allegedly ate only hard-boiled eggs. Another star celebrity like Charles Saatchi, the ex-husband of the TV chef Nigella Lawson and founder of advertising house Saatchi & Saatchi, has also tried the boiled-egg diet. In conclusion, many celebrities there are a lot of stars that love chickens and their eggs, like Reese Witherspoon, Jennifer Aniston, Kylie Jenner, and Hilary Duff, to name a few.

What Exactly Is the Boiled-Egg Diet?

First, this diet is an eating practice of consuming two to three eggs a day with other lean proteins, noncarb vegetables, and fruits. Of course, no processed foods are allowed. Second, it is similar to the Keto diet but not quite as strict. It is more comparable to Atkin’s dieting, in our opinion.  

Third, this diet is also available in numerous variations. We’ll go over the many variants later, but overall the average person on this diet will have similar responses to being on a low-carb Atkins, according to Arielle Chandler in The Boiled-Egg Diet. 

The Boiled-Egg Diet Seven-day meal plan:

Day 1:

Boiled eggs with grapefruit and steamed asparagus

Baked salmon with steamed broccoli

Poached chicken breast with steamed mushrooms and spinach

Day 2:

Poached eggs with steamed broccoli

Sirloin steak with steamed spinach and greens

Pork tenderloin with grilled asparagus

Day 3:

Steamed greens with lean ham

Boiled eggs with spinach and chopped mushrooms

Steamed salmon with asparagus

Day 4: 

Boiled eggs with orange slices; 

grilled turkey breast with steamed broccoli; 

sirloin steak with grilled mushrooms and steamed kale

Day 5:

Mixed berries with lean ham and steaming asparagus

Baked sole with steamed spinach

Pork tenderloin with broccoli

Day 6: 

Poached eggs with steamed spinach and grapefruit; 

baked chicken breast with steamed broccoli; 

grilled turkey breast with steamed kale and mushrooms

Day 7:

Boiled eggs with berries

Tuna fish with spinach and asparagus

Poached chicken breast with steamed greens and mushrooms


Is the Egg Diet Healthy?

Predominantly this diet is highly restrictive, deficient in calories, and faddish. The American Heart Association says that one egg (or two egg whites) per day can be part of a healthy diet. Additionally, eggs make an incredible breakfast, and a hard-boiled egg is a nutritious snack, but “I think consuming a variety of foods is a healthier way to eat,” says Dr. Young.

Equally important are the health benefits of eggs. They are high in protein. One large cooked egg has 78 calories, 6g of protein, 5 g of fat, 0.6 g of carbs, and 0 g of fiber. Eggs provide a complete protein with minerals such as vitamin D and Choline,” explains Amy Shapiro, RD, the CEO and founder of Real Nutrition in New York City. A perfect protein is one with enough levels of all of the required amino acids.

Also, they contain Choline, a vitamin that aids in producing neurotransmitters that govern memory and emotion, among other things.

In conclusion, while some studies have connected having a high-protein breakfast with eggs to weight reduction, Shapiro argues that “there’s nothing miraculous about eggs for weight loss.”

Consequences of Eating Mostly Eggs

This diet is deficient in calories and excludes numerous high-fiber items such as whole grains and legumes. As a result, you can lose out on fiber if you’re not attentive. Men aged 50 and under should consume at least 38 g of fiber daily, while women should consume at least 25 g.

If you go too low in fiber intake, you may get constipation. Constipation is more likely if you solely consume eggs, which contain no fiber.

Is the Egg Diet good to Follow?

The egg diet is not for you if you have a background of unhealthy eating. The diet is inspired by the 1960s, when “restriction was deemed ladylike and modest,” according to Shapiro. Because eggs contain dietary cholesterol, there is ongoing debate regarding whether they are healthy.

The Dietary Guidelines urge that dietary cholesterol be consumed as little as possible without sacrificing nutritional sufficiency.

What to Eat and What to Avoid with this diet

According to Chandler’s book, the boiled-egg diet is stringent regarding what to avoid. You must not deviate from this list if you want success in weight loss.

It includes the following items for consumption:

  • Eggs
  • Fish with no skin
  • Lean beef
  • Pork and lamb
  • Butter
  • Coconut oil
  • Mayonnaise.

You can eat low-carb veggies, including kale, collard greens, spinach, and mustard greens, as well as zucchini and bell peppers. Tomatoes, oranges, lemons, limes, watermelon, strawberries, cantaloupe, peaches, and grapefruit are low-carb fruits that you can also consume.

Drinks with no calories are advised, such as plain and sparkling water.

Other Egg Diet Variations

Alternative variants of the original 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) if you would like a more spartan diet. A Vogue-popularized wine and egg diet that went viral in 2018 is also one option for you to look at, but we do not advise it.

Thoughts on the Egg Diet

The boiled egg diet is a fad that demands you to consume only eggs, some fruit, nonstarchy vegetables, lean protein, and fat to lose weight. While decreasing calories may result in weight reduction initially, experts warn you’ll unlikely stick to this eating plan. Furthermore, if you are pregnant or nursing or have a history of eating issues, you should avoid this diet.

To make the most of the Boiled-egg diet, you should consume homemade eggs from your backyard, as they have more nutrients than store-bought eggs. Don’t forget that the health and well-being of your chickens result in more nutritious eggs. That’s why you should show them some extra love. Prepare the best chicken feed and protect them with a Run-chicken door, and comfortable nesting. Your chicken ladies will be thrilled and will give you some extra nutritious eggs for your egg diet.

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