What is the boiled egg diet and does it actually work? (2024)
The boiled egg diet is egg-zactly what it sounds like — a weight-loss program that features boiled eggs for at least one meal each day.
But is the egg diet all it’s cracked up to be? And how healthy is eating eggs every day? Experts have a few insights into the diet, which promises to help people lose up to 25 pounds in just two weeks.
The diet was first described in the 2018 book “The Boiled Egg Diet: The Easy Fast Way to Weight Loss!” by Arielle Chandler. The diet is also widely promoted on TikTok, with the one boiled egg diet site garnering over three million views.
There’s even some celebrity cachet to the diet: Nicole Kidman reportedly ate hard-boiled eggs prior to starring in “Cold Mountain.”
The diet isn’t complicated or hard to follow: Breakfast includes at least two eggs and one piece of fruit, with the option of including a low-carb vegetable or protein. Lunch and dinner consist of eggs or a lean protein, plus low-carb vegetables.
Other than that, dieters are welcome to include other foods and drinks such as calorie-free beverages, lean meats, non-starchy vegetables, lower-carb fruits, fats and oils, and whatever spices or herbs you like.
In that regard, the diet resembles dozens of other low-carb diets. “This is a version of a low-calorie, low-carb diet that will promote weight loss but will not be sustainable long-term and does not provide your body with balanced nutrition,” New York City-based dietitianErin Palinski-Wade told Women’s Health.
But there are lots of foods that are restricted on the boiled egg diet, including:
Grains like bread, pasta, quinoa, couscous and barley
Dairy products including milk, cheese and yogurt
Potatoes
Corn
Peas, beans and other legumes
Fruits like bananas, pineapples and mangos
Sweetened beverages such as soda, juice, sweet tea and sports drinks
Because of these restrictions, the diet might be difficult to follow long-term for many people. “This is a restrictive, unbalanced way to eat that could result in nutritional deficiencies long-term and is not sustainable,” Palinski-Wade said.
Despite these problems, people who followed the diet reported some short-term success with it. “5 lb down in 1 week!” said one TikTok dieter. “Definitely worked,” said another.
But one person offered up a more common complaint: “The egg diet will burn you out on eggs. Done it and it works but hate eggs now.”
Palinski-Wade agrees that dieters might see some weight loss, since the egg diet is low in both calories and carbs. “The initial weight loss will include water losses, resulting in ‘exciting’ results, but not much actual loss of body fat,” she explained.
While nutrient-packed eggs can be a healthy part of a well-rounded diet — providing high levels of vitamin A, vitamins B12, vitamin D, riboflavin (vitamin B2), biotin (B7), selenium and iodine, to name just a few — they also contain high amounts of cholesterol and saturated fat, which might be questionable for people who are concerned about their cholesterol levels. So, it’s important to speak with a doctor before jumping into the egg-heavy diet.
The biggest concern, according to Palinski-Wade and other experts — as well as people who’ve tried it — is that the diet might be fine for a couple of weeks, but isn’t sustainable for the long term.
Afterward, you’ll end up regaining all the weight you lost and more, since people often overeat following a highly restrictive diet, Palinski-Wade said. A smarter approach is to talk to a doctor or registered dietitian to discuss the healthiest, long-term diet plan for you.
As the name implies, the diet involves eating several servings of hard-boiled eggs per day, along with other lean proteins, non-starchy vegetables, and low carbohydrate fruits. While some appreciate the structured style of the plan and claim that it can jump-start weight loss, those beliefs don't hold up to science.
That said, most people claim they lose 5–10 pounds (1.4–2.7 kg) in 3–5 days. An egg fast can help you lose weight by restricting calories and promoting ketosis — a metabolic state in which your body uses ketones as a source of fuel.
Although eggs are nutritious, the egg diet doesn't have enough variety or calories to be considered a healthy or sustainable way of eating. With such restriction, weight regain is likely. You'll also miss out on fiber, calcium, and other essential nutrients by sticking to the egg diet for more than a few days.
Eggs can be a healthful source of protein, but they should not be the only food a person eats. The egg diet may lead to weight loss initially, but it is not a balanced or safe weight loss plan in the long-term. Once a person returns to their usual eating pattern, they may regain the weight.
What Is the Boiled-Egg Diet? The boiled-egg diet focuses on eggs, particularly hard-boiled eggs. You eat a minimum of two to three eggs per day, and you don't even have to incorporate them into every meal.
Proteins are more satisfying than fats and carbohydrates. Eating eggs will not magically remove your belly fat and extra weight, but by keeping you from feeling hungry for longer, eggs contribute to your weight loss success. Eating a high-protein diet is one strategy for losing weight.
Following any low-carbohydrate diet can result in some unsavory side effects, including constipation, fatigue, bad breath and headache. And those who are eating several eggs every day may ingest more than the recommended amount of saturated fat, which may have a negative effect on heart health.
A small study in 38 healthy adults found that as many as 3 eggs per day improved LDL and HDL levels and the LDL-to-HDL ratio. Yet, experts might shy away from suggesting more than 2 eggs per day, with many still suggesting that you stick to 1 ( 34 ).
Six eggs a day is a hell of a lot, no matter how you cut it. An egg has 187 mg of cholesterol, and the recommended limit is 300 mg per day—or only 200 mg if you have diabetes or risk factors for heart disease. “You can definitely go with with one egg a day,” says Maxine Smith, R.D., L.D.
The 3 day egg diet, otherwise known as an egg fast, is a diet in which one consumes primarily eggs, butter, and cheese for a short period of time. This temporarily restrictive diet is low-calorie, low-carb, and high-protein and typically results in fat loss mass without losing muscle.
At every meal, you consume at least two hard-boiled eggs, along with lean proteins (e.g. chicken, fish), non-starchy vegetables (e.g. leafy greens, tomatoes), some fruits ( especially those lower in carbs, e.g. grapefruits, oranges), and zero-calorie beverages (e.g. water, unsweetened tea), she explains.
Although few studies have been conducted on how many eggs are healthy to have on a daily basis, eating 1-2 eggs a day appears to be safe for healthy adults. If you have heart disease, high cholesterol, or diabetes, however, you should watch your overall cholesterol and saturated fat intake.
The 3 day egg diet, otherwise known as an egg fast, is a diet in which one consumes primarily eggs, butter, and cheese for a short period of time. This temporarily restrictive diet is low-calorie, low-carb, and high-protein and typically results in fat loss mass without losing muscle.
For most healthy adults, it's safe to eat 1–2 eggs a day depending on how much other cholesterol is in your diet. If you already have high cholesterol or other risk factors for heart disease, it may be best to eat no more than 4–5 eggs per week.
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