Boiled egg diet: how is it and should I try it? – GOOD SHAPE

Who out there loves boiled eggs? I have to say, it’s my favorite way to prepare eggs — and perhaps the healthiest, since there’s no oil involved. If you’re a fan too, you might be interested to know that there is something called the “Boiled Egg Diet” which is aimed at weight loss.

But is it really a good idea?

Here, a breakdown of everything you need to know about the eating plan.

WHAT IS THE BOILED EGG DIET?

The boiled egg diet seems to have come from Arielle Chandlerauthor of the book “The Boiled Egg Diet: The Easy and Fast Way to Lose Weight“, but the authorship is actually debated.

She focuses on, of course, hard-boiled eggs, but despite the name, not all meals include just this protein. Some versions also emphasize lean protein (such as chicken and fish) and limit carbs.

In addition to potentially promoting weight loss, the hard-boiled egg diet reportedly helps curb your appetite.

WHAT FOODS TO EAT AND WHICH TO AVOID

The traditional and most popular variation of this diet calls for three meals (breakfast, lunch and dinner) with no snacks in between. At each meal, you consume at least two hard-boiled eggs, along with lean protein, non-starchy vegetables (e.g., leafy greens, tomatoes), some fruit (especially low-carb ones, e.g., grapefruits, oranges) and beverages. with zero calories (e.g. water, unsweetened tea).

The main foods to avoid are carbohydrates such as bread, rice and pasta. This also includes starchy vegetables (eg potatoes) and legumes (eg beans, lentils). Carbohydrate-rich fruits such as bananas and apples are also prohibited, along with sugar-sweetened beverages such as tea or sugary juice.

In the dairy department, only whole foods like butter, cheese, whole milk, and full-fat yogurt are allowed, as they are higher in fat than in carbohydrates.

PROS OF THE BOILED EGG DIET

First, let’s get something out of the way: eggs are healthy—when eaten in the right amount!

Second Milena CornaciniClinical, Sports and Orthomolecular Nutritionist, Master and Doctor in Nutrition and Technical Consultant at Katayama Alimentos, the egg is considered one of the most complete foods that exist.

Not only do they offer lean protein, but they also contain vitamins A, D, E, and K, along with zinc, selenium, and B vitamins. They’re also packed with lutein and zeaxanthin, antioxidants that have great benefits for eye health.

For those looking to lose weight, we can also say that the diet will likely promote weight loss in the short term, due to its low-calorie eating style.

But it comes with a truckload of drawbacks.

CONS OF THE BOILED EGG DIET

As mentioned earlier, the low-calorie, low-carb nature of the hard-boiled egg diet can potentially induce short-term weight loss. But that’s it: it is short term.

That’s because most of the initial pounds lost will be due to lost water weight, but you won’t actually lose any fat. A quick explanation: Carbohydrates are stored as glycogen, which is found in the liver and muscles and, according to an article in the Journal of Applied Physiology, binds with water. A low carbohydrate intake reduces the body’s glycogen stores, thereby increasing the loss of water in the urine.

And the worst part is how it will affect your health:

“Diets that promise quick results, with innovative methods or among other famous ones on the internet, should be avoided”, says the nutritionist Deborah Lestingi.

Cutting carbohydrates once and for all, the body’s source of energy, can lead, in extreme cases, to organ failure.

There’s also the matter of overestimating a food – in this case, eggs. The American Heart Association defines a healthy amount of egg consumption as one whole egg or two egg whites a day, a recommendation that applies to all adults with or without risk of heart disease.

With the need for at least two eggs per meal, three times a day, the hard-boiled egg diet includes significantly more eggs than the recommendation.

CONCLUSION

Despite providing the desired weight loss, this result does not last in the long term. In addition, the egg diet can bring considerable harm to your health — in addition to, let’s face it, it’s very boring to eat the same thing at every meal.

As Deborah points out, the secret to good weight loss is food re-education through the way you can keep it longer, and this is only possible through a planned diet respecting your process.