Does it really work to lose weight?

Do you like eggs? Do you really like eggs? The boiled egg diet may interest you, especially if you are looking to lose weight. The truth is that this innovative diet will not lead to long-term changes to improve your health. Are you still curious? Read on to find out how this diet works, what its pros and cons are, and how to follow it safely.

What is the boiled egg diet?

The boiled egg diet is all about eggs, especially hard-boiled eggs. You eat at least 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 was reported to have only eaten hard-boiled eggs before she starred in Cold Mountain.

How does the boiled egg diet work?

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

Breakfast: at least two eggs and a fruit (low-carb vegetables or protein optional).

Lunch: eggs or lean protein and low-carb vegetables.

Dinner: eggs or lean protein and low-carb vegetables.

Is the boiled egg diet good for you?

In general, this diet contains healthy foods, but it is not a balanced and healthy diet. The hard-boiled egg diet is highly restrictive, incredibly low in calories, and trendy.

The main ingredient in the diet, eggs, are a healthy food for you, but not as a sole or staple food. One egg (or two egg whites) per day can be part of a healthy diet. A boiled egg is a nutritious snack, but eating a variety of foods is a healthy way to eat.

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

Side effects of eating boiled eggs mostly

This diet is very low in calories and restricts many foods high in fiber such as whole grains and beans. For this reason, you may run out of fiber if you are not careful. Health experts recommend that men age 50 and younger consume at least 38 grams of fiber and women consume at least 25 grams of fiber. If your intake is too low, you risk constipation. The risk of constipation is especially high if you only eat eggs, as they contain 0 grams of fiber.

Is it safe to follow the boiled egg diet?

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

In contrast, people who do not have a history of eating disorders or current health problems are not at risk of health problems if they follow the boiled egg diet for the short term. It should only be tried if you want to see results quickly and if you are willing to feel bad for a short time.

Additionally, confusion persists over whether eggs are good for your health because they contain dietary cholesterol. One hard-boiled egg contains 186 milligrams (mg) of cholesterol. One study concluded that every additional 300 mg of dietary cholesterol consumed daily was associated with a 17 and 18 percent increased risk of cardiovascular disease and death from all causes, respectively.

Meanwhile, another study reports that cholesterol is less dangerous in adults with prediabetes and type 2 diabetes. The authors reported that participants who ate an egg-rich diet for three months saw no changes in blood lipid levels or markers of inflammation ( indicating a change in cardiovascular health) compared to those who followed a low-egg diet. The researchers defined a high-egg diet as consuming 12 or more eggs per week, while they said a low-egg diet included consuming fewer than two eggs per week.

The saturated fat content of eggs has also been reported. Each large egg contains 1.6 grams of saturated fat. It is best to limit your daily intake of saturated fat to less than 10% of calories per day for optimal heart health. For a 2,000-calorie diet, this equates to 22 grams of saturated fat or less per day.

Are eggs beneficial or harmful to your health?

Given all the research, it’s the saturated fats in foods that raise cholesterol, not necessarily dietary cholesterol. In addition, it is the carbohydrates and simple sugars found in foods that increase cholesterol and triglycerides. So there is no danger of eating boiled eggs every day. However, if that’s the majority of what you eat, saturated fats can build up.

What to eat and avoid on the boiled egg diet

It is recommended to include the following foods in the boiled egg diet. As for what to avoid, this eating plan is strict: you should not deviate from this list.

– egg
Skinless poultry
– fish
– beef
– Mutton and pork
Low-carb vegetables, especially leafy greens like cabbage, spinach, zucchini, and peppers.
Low-carb fruits like tomatoes, oranges, lemons, limes, watermelon, strawberries, cantaloupe, peaches and grapefruit.
– Calorie-free drinks such as soda and sparkling water.
– ghee
– Coconut Oil
– mayonnaise

Sample menu for 7 day boiled egg diet

day 1

Breakfast: two eggs, spinach, an orange

Grilled salmon lunch on salad

snack nothing

Roast pork chops with broccoli dinner

There is no candy

the second day

Breakfast: two eggs, tomatoes, melon

Grilled chicken lunch on salad

snack nothing

Tuna dinner with kale

There is no candy

the third day

Breakfast, two eggs, an orange

Steak for salad lunch

snack nothing

Grilled salmon with mushroom dinner

There is no candy

the fourth day

Breakfast: two eggs, asparagus, strawberry

Egg salad lunch on lettuce

snack nothing

Roast Beef with Cauliflower Dinner

There is no candy

The fifth day

Breakfast: two eggs, steak, strawberry

Grilled Cod with Asparagus Lunch

snack nothing

Dinner: grilled chicken skewers with pepper and onions

There is no candy

the sixth day

Breakfast is two eggs, melon

Egg salad lunch on lettuce

snack nothing

Fish dinner with green beans

There is no candy

the seventh day

Breakfast is two eggs, watermelon

Grilled salmon lunch on salad

snack nothing

Pork chop dinner with cabbage

There is no candy

Other versions of the egg diet

You don’t have to stick to the traditional boiled egg diet. If you’d like to try a few tweaks to the original, some alternative versions include eggs, grapefruit (half a grapefruit is added to each meal) and an egg-only diet (only eggs and water allowed). There was also the Wine and Egg Diet, popularized by Vogue, which went viral in 2018… but has since fallen into oblivion.

A final word on the boiled egg diet

The boiled egg diet is a fad diet that requires eating only eggs, some fruits, 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 breast-feeding, or have a history of eating disorders, you should avoid eating a restrictive, restrictive diet.

* Presse Santé strives to impart medical knowledge in a language accessible to all. In no way can the information provided replace medical advice.

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