Do you like eggs? Do you really like eggs? Then the hard-boiled egg diet might interest you, especially if you are looking to lose weight. The truth is, this fad diet won’t 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 hard-boiled egg diet?
The hard-boiled egg diet is all about eggs, especially hard-boiled eggs. You eat a minimum of 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 right now and has the support of a number of celebrities. For example, Nicole Kidman reportedly only ate hard-boiled eggs before starring in Cold Mountain.
How does the hard-boiled egg diet work?
There are several versions of the hard-boiled egg diet. We’ll dive into the options below, but the typical version is similar to the low-carb Atkins diet. A day’s meals usually look like this:
– Breakfast: At least two eggs and a fruit (low carb vegetable or protein optional).
– Lunch: Eggs or lean protein and low-carb vegetables.
– Dinner: Eggs or lean protein and low-carb vegetables.
Is the hard-boiled egg diet good for you?
Overall, this diet contains healthy foods, but it is not a balanced and healthy diet. The hard-boiled egg diet is extremely restrictive, incredibly low-calorie, and trendy.
The central element of the diet, eggs, is a healthy food for you, but not as the sole or main food. One egg (or two egg whites) a day can be part of a healthy diet. A hard-boiled egg is a nutritious snack, but eating a variety of foods is a healthier way to eat.
The advantage of eggs is that they are rich in protein. One large hard-boiled egg provides 78 calories, 6 grams (g) of protein, 5 g of fat, 0.6 g of carbohydrates and 0 g of fibre. Eggs are complete proteins and contain nutrients such as vitamin D and choline. A complete protein is one that contains all of the essential amino acids in adequate amounts. Choline is a nutrient that helps produce neurotransmitters that regulate memory and mood, among other functions.
Side effects of eating hard boiled eggs mostly
This diet is very low in calories and restricts many fiber-rich foods like whole grains and beans. Because of this, you may run out of fiber if you’re not careful. Health experts recommend that men aged 50 and under consume at least 38 g of fiber and women at least 25 g of fiber. If your intake is too low, you risk being constipated. The risk of constipation is particularly high if you only eat eggs, as these contain 0 grams of fiber.
Is it safe to follow the hard-boiled egg diet?
If you have a history of eating disorders, restrictive diets of any kind (including the hard-boiled egg diet) are not for you. People with chronic conditions, especially those who must take medication, would be well 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 have no history of eating disorders or current health conditions are not at risk of health problems if they follow the boiled egg diet short-term. It should only be tried if you want to see results quickly and if you are willing to feel limited 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 each additional 300 mg of dietary cholesterol consumed per day was associated with a 17 and 18 percent increased risk of cardiovascular disease and death from all causes, respectively.
Meanwhile, another study suggests cholesterol is less of a risk in adults with prediabetes and type 2 diabetes. The authors reported that participants who consumed a diet high in eggs for three months experienced no changes in blood lipid levels or markers of inflammation (which would indicate 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 involved consuming less than two eggs per week.
Eggs are also reported for their saturated fat content. Each large egg contains 1.6 g of saturated fat. It’s best to cap daily saturated fat intake at less than 10% of calories per day for optimal heart health. For a 2,000 calorie diet, this equates to 22g of saturated fat or less per day.
Are eggs good or bad for your health?
Considering all of the research, it’s the saturated fats in foods that raise cholesterol, not necessarily dietary cholesterol. In addition, it is the simple carbohydrates and sugars present in foods that increase cholesterol and triglycerides. There is therefore no risk in eating hard-boiled eggs every day. Still, if that’s the majority of what you eat, saturated fat can build up.
What to eat and avoid on a hard-boiled egg diet
The following foods are recommended on the hard-boiled egg diet. As for what to avoid, this eating plan is strict: You must not deviate from this list.
– Poultry without skin
– Lean beef
– Lamb and pork
– Low-carb vegetables, especially leafy greens like kale, cabbage, spinach, zucchini, and bell peppers.
– Low-carb fruits, such as tomatoes, oranges, lemons, limes, watermelon, strawberries, cantaloupe, peaches, and grapefruit.
– Calorie-free drinks such as still and sparkling water.
– Coconut oil
Sample 7 Day Menu for the Hard Boiled Egg Diet
Breakfast Two eggs, spinach, orange
Grilled salmon lunch on salad
Grilled Pork Chop with Broccoli Dinner
Breakfast Two eggs, tomatoes, melon
Grilled Chicken Lunch on Salad
Tuna dinner with kale
Breakfast Two Eggs, One Orange
Steak on salad lunch
Baked Salmon Dinner with Mushrooms
Breakfast Two eggs, asparagus, strawberries
Lunch Egg salad on lettuce
Roast Beef Dinner with Cauliflower
Breakfast Two eggs, slice of ham, strawberries
Lunch Baked cod with asparagus
Dinner Grilled Chicken Skewers with Peppers and Onions
Breakfast Two eggs, cantaloupe
Lunch Egg salad on lettuce
Fish dinner with green beans
Breakfast Two eggs, watermelon
Grilled salmon lunch on salad
Pork Chop Dinner with Cabbage
Other versions of the egg diet
You don’t have to stick to the traditional hard-boiled egg diet. If you want to try a twist on the original, some alternative versions 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). There was also a wine and egg diet, popularized by Vogue magazine, which went viral in 2018…but has since fallen into oblivion.
A Final Word on the Hard Boiled Egg Diet
The hard-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 breastfeeding, or have a history of eating disorders, you should avoid following a restrictive and fad diet.