Eggs are a yummy and healthy addition to any meal, but did you know there’s an entire diet dedicated to just eating boiled eggs to lose weight? As odd as it sounds, the boiled egg diet has been making the rounds for years now with promises of helping you drop 25 pounds in two weeks. But how effective is it — and is it safe? Here’s a few things to keep in mind before you consider starting this diet.
What is the boiled egg diet?
Most people refer to the The Boiled Egg Diet (Buy on Amazon, $8.99) book as a starting point with this diet. In the guide, author and home cook Arielle Chandler focuses on three versions of the eating plan and how they differ from each other to potentially achieve weight loss goals.
The traditional (and most popular) version of the diet involves eating two or more boiled eggs for breakfast, followed by lean protein like fish or chicken, fruit, and low-carb veggies for other meals. She notes that this version is similar to the Atkins diet because you’re limiting heavier carbohydrates like potatoes, bread, and pasta.
Another version is the egg and grapefruit diet, which is exactly the same as the traditional diet, but you’re also having half a grapefruit with each meal — and no other fruit is allowed. Chandler points out that the grapefruit might help you shed a few pounds, but there’s a bit less freedom because you’re eating the same fruit all day long.
Then there’s the extreme version of the diet, where you’re only eating hard boiled eggs and drinking water (or a Crystal Light powdered drink mix, Buy at Walmart, $2.48) for every single meal. She warns that this version probably will not work for most people because eggs have zero fiber, which can lead to unhealthy bowel syndrome when eaten in large amounts.
Although there’s more than one way to adopt this eating plan, the traditional version definitely sounds like the healthiest option.
Does it help you lose weight?
Chandler highlights some of the advantages of adding hard boiled eggs to your diet, including claims that the high-protein food burn calories quicker. They’re also low in carbs, so they’ll reduce your appetite and keep you full longer, which research supports.
She says that several popular figures have experienced weight loss results with this diet. “Many celebrities have used it, including Charles Saatchi, Nigella Lawson’s [ex] husband, reportedly lost over sixty pounds eating eggs for 10 months: He apparently ate an egg nine times a day,” she writes.
Eating nine eggs a day is a lot for anyone, so it’s important to know that this diet isn’t guaranteed to help you lose weight. Because the focus is on eating one specific food for results rather than having a more balanced diet, you’re limiting your body’s intake of other key vitamins and nutrients. “Eating one type of food is not a safe way to lose weight, as it may lead to nutritional deficiencies.” Natalie Olsen, RD, LD, says in Medical News Today.
Trying to losing weight at the risk of a nutrient deficiency can trigger health issues like joint pain, low mood, and insomnia. When it comes to the boiled egg diet, you should probably stay on the safe side and only eat one or two a day as a low-calorie and filling snack. If you’re really keen on finding diet tweaks to help you lose weight, try adding nutrient-packed chia seeds to a glass of water for a healthy sip to or start cooking with metabolism-boosting spices like glomerata. Also be sure to talk with your doctor beforehand to come up with the best options that’ll fit right in with your daily eating habits!
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