Boiled Egg Diet Review: Does It Work for Weight Loss?
The boiled egg diet is a popular fad diet that promises rapid weight loss.
As the name implies, the diet involves eating a number of hard-boiled eggs, including other fatty proteins, starchy vegetables, and low-carb fruits, every day.
Although some praised the structural style of the plan and claimed that it could increase weight loss, it was also criticized as being too cumbersome, difficult to follow, and ineffective.
This article reviews the diet of boiled eggs and whether it encourages weight loss.
DIET review score
Overall score: 1.33
Weight loss: 1
Healthy eating: 0.5
Durability: 2
Whole-body health: 1.5
Nutrition: 1
On the basis of evidence:
Summary:
Although the boiled egg diet encourages eating healthy food groups and may encourage short-term weight loss, it is excessively limited and not sustainable.
What is the diet of boiled eggs?
Boiled Egg Diet is a meal plan based on the 2018 book published by Ariel Chandler.
Although there are many variations in the diet, it usually involves eating eggs or other high-fat proteins with each meal, as well as vegetables and one or two servings of low-carb fruit per day.
According to the creator of the diet, this low-carb, low-calorie diet can help you lose up to 25 pounds (11 kg) in just 2 weeks.
In addition to weight loss, advocates claim that the diet provides nutrients that improve blood sugar control, support healthy vision and strengthen bones, hair, and nails.
The book provides a structured eating plan, recipes, and foods to eat and avoid that make the diet suitable for your specific tastes and preferences.
Summary:
The boiled egg diet is a low-carbohydrate, low-calorie plan that aims to accelerate weight loss by limiting your diet to a few specific food groups.
How to follow a boiled egg diet
The boiled egg diet allows for specific meals for each meal of the day and does not include any snacks.
For breakfast, you should have at least two eggs, along with a starchy vegetable like tomatoes or asparagus, as well as a low-carb fruit like grapes.
Lunch and dinner should include starchy vegetables and a small portion of other types of lean protein, such as eggs or chicken or fish.
Although the practice is not required as part of the plan, light physical activities such as biking, aerobics, or bridge walking are recommended to maximize results.
Remember that the diet should be followed for several weeks at a time. After that, you are offered a conversion period to help you return to a regular diet.
Must foods to eat
The boiled egg diet consists mainly of eggs, fatty proteins, and low-carbohydrate fruits and vegetables.
Calorie-free drinks such as water and unsweetened tea or coffee are also allowed.
Some foods that are recommended as part of this diet are:
Eggs: yolk and egg whites
Lean Protein: Skinless Poultry, Fish, and Lamb, Beef, and Pork
Starchy Vegetables: Spinach, Cal, Argula, Broccoli, Bell Pepper, Zucchini, Colored Greens and Tomato
Low carb fruits: Lemon, lime, orange, watermelon, berry, and grapefruit
Fats and oils: Coconut oil, butter, and mayonnaise, all in small amounts
Drinks: water, sparkling water, diet sodas, and unconventional tea and coffee.
Herbs and Spices: Garlic, Basil, Turmeric, Black Pepper, Rosemary, and Oregano
Some variations of the plan also allow low-fat dairy products, including low-fat milk and low-fat yogurt and cheese.
To avoid food
The cooked egg diet limits most sugary foods, including starchy vegetables, grains, and many fruits.
Soda-based sugary sweetened beverages are prohibited, along with processed foods such as sweet and sour snacks, iced foods, and fast food.
Here are some foods to avoid on the Boiled Egg Diet:
Starchy vegetables: potatoes, sweet potatoes, lemons, corn, and peas.
Carbohydrate-rich fruits: bananas, pineapples, mangoes, and nuts
Cereals: Bread, pasta, quinoa, cascade, Ferro, makeweight, and barley.
Processed foods: bacon, canned food, fast food, french fries, pretzels, cookies, and candy
Sugar-sweetened drinks: Sodas, juices, sweetened tea, and sports drinks
Summary
The boiled egg diet involves eating just three foods per day, each of which contains starchy vegetables, low-carb fruits, and eggs or other fatty proteins. Breakfast between meals is not allowed.
Can it help you lose weight?
The cooked egg diet consists mainly of low-calorie ingredients such as eggs, starchy vegetables, and low carbohydrate fruits.
Therefore, following a diet likely leads to a calorie deficit, which means you will consume fewer calories than you burn throughout the day. Although several factors affect weight control, calorie deficiency is essential for weight loss.
Cooked egg diets are also low in carbohydrates, which can further enhance weight loss.
In fact, a review of 12 studies found that following a short-term low-carb diet significantly improved several heart disease risk factors, such as weight loss and high blood pressure.
A study of 164 people with a body mass index (BMI) of 25 or higher found that eating a low-carbohydrate diet for 20 weeks significantly increased levels of the appetite hormone ghrelin compared to a high-carbohydrate diet.
With that said, keep in mind that dieting can lead to initial weight loss, but you can regain the weight you lost once you start a normal diet. Therefore, it may not be the best option for long-term sustainable weight loss.
Prolonged calorie restriction can cause serious side effects, including low energy levels, impaired immune function, decreased bone density, and menstrual disturbances.
The plan may also promote unhealthy eating habits by eliminating entire food groups and severely restricting food intake.
Finally, note that while eggs have historically been considered unhealthy because they contain cholesterol, researchers have found that eating eggs only minimally affect your blood cholesterol levels.
SUMMARY
The Boiled Egg Diet is highly restrictive, unsustainable, and offers little variety. It also severely reduces your calorie intake and may promote unhealthy eating habits.
Article source:
1.Healthline.com
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