The egg is a villain for many, while for others it is a complete food. But for now, controversies aside, let’s discuss the egg diet and see whether it is worth a try or not.
There has been an increased interest in the boiled egg diet in the recent past and nutritionists and researchers are continuing to give their opinion regarding the pros and cons of using this diet to lose weight.
So, should you use it as a weight loss plan? Is it sustainable? Does it really yield results? Well, in this guide we look deeper into this diet.
Essentially the egg diet involves consuming eggs as your main meal alongside other clean proteins, fruits, and vegetables. Calorie-free drinks, water, and unsweetened tea and coffee are also allowed.
Ideally, the eggs should be eaten boiled, which explains why this diet is often called the boiled egg diet as this method doesn’t change the calorie amount in the egg.
Let’s start by explaining what the egg diet plan entails.
What is Boiled Egg Diet?
The egg diet plan is a weight-loss strategy that requires one to consume at least one main meal centered on eggs, essentially the breakfast meal.
This diet is considered highly effective for weight loss thanks to its protein-rich, low-calorie nature that. This combination helps you shed excess weight faster and makes it easier for you to gain and preserve muscle mass.
In addition to eating eggs for breakfast, dieters have to eat three meals a day, without snacking and drink plenty of fluids (water and zero-calorie beverages).
The Three Main Versions of Egg Diet
1) Traditional Egg Diet
This is the most popular version of the egg diet and is similar to other diets that involve eating a diet rich in protein and low in carbohydrate content. In this type of egg diet, you can eat protein from other sources (lean protein). Also, you can eat low-carb vegetables such as broccoli, spinach, and kale, as well as low-carb fruits.
High-carb foods such as bread, rice, and pasta are to be avoided.
A sample meal plan for those following this egg diet version could include;
- Two eggs and a low-carb vegetable salad for breakfast
- Lean protein such as fish with a topping of green salad for lunch
- And lean protein or eggs and low-carb vegetables for dinner.
2) Egg and Grapefruit diet
In this meal plan, you should follow the high-protein, low-carb guidelines as is the case with the traditional egg diet but include grapefruit in each meal.
A sample meal plan for this diet could include;
- Two eggs and a grapefruit for breakfast
- One serving of lean protein such as fish topped with spinach, and half a grapefruit for lunch
- One serving of lean protein with half a grapefruit
3) Extreme Egg Diet
This version is very restrictive and difficult for many people to follow for days. It only allows one to eat eggs and water at every meal.
This is not sustainable for many as it may lead to nutritional deficiencies.
So What Can You Eat When On Boiled Egg Diet?
While primarily your diet should be centered on eating eggs, you have to consider other nutrients so as to eat a balanced diet.
Therefore, you need to find variations of foods to eat. Some alternatives you can eat include seafood, grilled chicken, and steamed vegetables. Keep in mind that you should eliminate carbohydrate-rich foods. Of course, you should not snack or consume drinks that add calories.
In other words, one meal of the day should comprise eggs as the main food, while the other two meals should comprise foods with lean protein.
You can also add some form of low-carb fruits and vegetables. High-carb foods such as grains as well as some fruits and vegetables are forbidden. You should also steer clear of processed foods.
Some stricter egg diets, although not sustainable, recommend that you just eat eggs and water. In most cases, these are fad variations of egg diet plans as they are devoid of other important minerals, nutrients, and vitamins that your body needs.
In most cases, this diet should last for a period of 14-21 days, no longer than that.
One interesting thing about the egg diet for weight loss is that, unlike most diets, people are not encouraged to work out during the dieting period as this being a low-calorie diet may not fuel your body for a workout.
Why The Egg Diet to Lose Weight?
The Egg diet for weight loss makes sense as eggs are not only low in calories and high in protein, but also have essential minerals and vitamins as well as some healthy fats. This means you will be getting most of the nutrients your body needs.
It is important to mention that the white part consists of proteins while the healthy nutrients are in the egg yolks
For those who are concerned about cholesterol, you need not worry- unless you have high cholesterol levels. Cholesterol from this short-term diet is unlikely to be an issue, especially if you are adding other foods to your diet.
Nutrition-wise, on average, one egg has 75 calories, 7 grams of healthy proteins, 5 grams of fat, and plenty of minerals, vitamins, and carotenoids.
In terms of biological value, an egg is hard to beat when compared to other proteins. This is because it has high digestibility.
A food that has a similar amino acid structure to our bodies has a high biological value. As such, these proteins are called high-quality proteins or complete proteins.
When compared to other protein sources, an egg has the highest biological value, which means that virtually all the protein in a boiled egg is digested.
Now that we have discussed the egg diet in greater depth, let’s talk about the benefits and downsides of this diet then share a 2-week egg diet sample meal plan.
Benefits of the Egg Diet
The egg diet is very filling and this helps you to reduce calorie intake. In addition, it is rich in many nutrients that are essential to the body, which is beneficial.
If you are still on the edge about whether or not to use an egg diet to lose weight, these benefits should convince you;
It has been proven to help with weight loss
Eggs are rich in protein, minerals, and vitamins and pack few calories. This makes it a great food to replace carbohydrate-rich foods, especially for people who want to lose weight.
We have already discussed that due to their filling nature and being protein-rich, you are able to resist the urge to snack. When you don’t eat carbohydrate-rich foods, your body turns to fat for energy. This helps with weight loss.
It is based on functional food
Functional food provides basic nutrients as well as beneficial substances that the body needs. In this case, the egg supplies the body with vitamin A and vitamin B12- which helps with the immune system, vision, and memory, as well as minerals such as calcium and magnesium, which help to strengthen bones.
Easy to prepare and versatile
Preparing boiled eggs is very easy- not to mention that you can take it in anywhere for breakfast, lunch, or dinner. This makes it a versatile food.
The diet is cheap and thus affordable for everyone. Unlike other diets that need you to buy expensive foods, the egg diet is budget-friendly.
Downsides/Shortcomings of the Boiled Egg Diet
One of the main shortcomings of the egg diet is its restrictive nature. The diet is centered on the consumption of low-carb foods and restricting other food groups.
While this may speed up your weight loss rate in the short run, its restrictive nature makes it unsustainable in the long term.
If you don’t want to gain weight after following the restrictive diets, you should continue watching your calorie intake and intensify your workouts.
The diet will leave you feeling sluggish and fatigued as it drains your energy. This means that if you often engage in strenuous tasks, then you may struggle with this diet. In addition, since it is majorly centered on eating eggs, the diet can seem boring.
There is a risk of experiencing gastrointestinal problems and raising your cholesterol levels. Also, due to a lack of fiber in your diet, you can develop digestive issues when following this diet.
Is the Egg Diet Safe and Effective?
The truth is that there is not enough research proving that the egg diet is safe and effective. However, research on the components of the diet and how they help with weight loss may give some indicators that this diet is effective.
All versions of the egg diet require you to eat fewer calories, and this may help one lose considerable weight in the short run. A diet high in protein has been proven to help with weight loss.
In terms of safety, we can say that this diet is safe for everyone who doesn’t have an underlying condition.
Eggs provide proteins as well as other important vitamins including vitamin A, vitamin D, and vitamin B12, as well as minerals including calcium, phosphorus, selenium, folate, iron, magnesium, and choline.
However, in terms of safety, in the long run, we wouldn’t recommend you to follow an egg diet for long.
The egg diet should be restricted to not more than 21 days. After you return to your usual diet, you need to watch your calorie intake and exercise to avoid regaining the lost weight.
We are almost coming to the end of our guide. Let’s finalize by sharing a 2-week sample egg diet.
A Sample Two-Week Egg Diet Meal Plan
|Monday||Eat 2 boiled eggs and a low-carb fruit such as an orange||Eat 2 pieces of sweet potato and half a grapefruit||Eat a piece of chicken breast and a plate of spinach salad|
|Tuesday||Eat 2 boiled eggs and a low-carb fruit such as watermelon||Eat lean cuts of lamb and broccoli||Eat 2 boiled eggs, an orange, and collard green salad|
|Wednesday||Eat 2 boiled eggs and a lemon||1 apple, 1 piece of sweet potato, and low-fat cheese||A piece of chicken breast and spinach salad|
|Thursday||2 boiled eggs and a grapefruit||Broccoli and berries||Steamed chicken and salad|
|Friday||Eat 2 boiled eggs and one orange||Collard greens (Any low carb veg) and 2 boiled eggs||Spinach greens and grilled fish|
|Saturday||Eat 2 boiled eggs and watermelon||Chicken breast, tomato salad, and steamed vegetables||Broccoli and low-fat cheese|
|Sunday||2 boiled eggs and a grapefruit||Steamed vegetables and a piece of sweet tomato||
Eat steamed chicken and tomato salad
|Monday||Eat 2 boiled eggs and a lemon||Steamed spinach and a watermelon||A bowl of collard green salad and chicken breast|
|Tuesday||Eat 2 boiled eggs and a grapefruit||Zucchini salad and steamed chicken||2 boiled eggs, 1 lemon, and veggie salad|
|Wednesday||2 boiled eggs and an orange||Eat low-fat cheese, 1 piece of sweet potato, and broccoli||A bowl of spinach salad and steamed chicken|
|Thursday||2 boiled eggs and berries||Spinach salad and lean protein (fish/pork)||2 boiled eggs and broccoli|
|Friday||2 boiled eggs and an orange||2 apples and zucchini salad||Fish and broccoli|
|Saturday||2 boiled eggs and a grapefruit||Steamed veggies and 2 eggs||Steamed chicken and collard green salad|
|Sunday||2 boiled eggs and an orange||Fish and salad||Steamed veggies and 2 boiled eggs|
P.S. You can consume unsweetened tea or coffee in the morning alongside your breakfast
Note– This sample boiled egg diet has a high amount of protein- therefore, consult your doctor before you start following the meal plan, especially if you have an underlying condition.
Have plenty of low-calorie fluids in between meals and follow a simple exercise program for best results, especially if you have a sedentary life. Also, only eat organic eggs if you can.
A boiled egg diet may not be sustainable in the long run, but it tends to yield considerable results in the short run.
The good thing with this diet is that it allows one to eat different food groups, and thus your body gets virtually all the essential nutrients and minerals it needs for healthy functioning.
However, it is important to note that you may end up regaining lost weight at the end of this diet if you are not careful with your calorie intake.
That’s why you need to integrate simple workouts and healthy eating after following an egg diet.
For those with an underlying condition, make sure to consult your nutritionist or doctor before you get started with this diet.
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