How does the boiled-egg diet work. What are the potential risks and benefits of this eating plan. Is it a sustainable approach to weight loss and overall health. Can the boiled-egg diet be safely incorporated into a balanced lifestyle.

Understanding the Boiled-Egg Diet: Principles and Variations

The boiled-egg diet has gained attention as a rapid weight loss strategy, focusing primarily on the consumption of hard-boiled eggs. This eating plan typically involves consuming a minimum of two to three eggs per day, often supplemented with lean proteins and low-carb vegetables. While it may seem appealing for its simplicity and potential for quick results, it’s essential to examine the diet’s principles and variations critically.

Several versions of the boiled-egg diet exist, but most share similarities with low-carb approaches like the Atkins diet. A typical day on this plan might include:

• Breakfast: At least two eggs, one piece of fruit (optional low-carb vegetable or protein)
• Lunch: Eggs or lean protein with low-carb vegetables
• Dinner: Eggs or lean protein with low-carb vegetables

This structure aims to create a calorie deficit while providing high-quality protein, potentially leading to rapid weight loss. However, the restrictive nature of the diet raises concerns about its long-term sustainability and nutritional adequacy.

Nutritional Profile of Eggs: Benefits and Limitations

Eggs are undeniably nutritious, offering a range of essential nutrients in a compact package. A single large boiled egg contains:

• 78 calories
• 6 grams of protein
• 5 grams of fat
• 0.6 grams of carbohydrates
• 0 grams of fiber

Eggs are considered a complete protein source, containing all essential amino acids. They also provide important nutrients such as vitamin D and choline, which plays a crucial role in brain function and development. The high protein content of eggs can contribute to feelings of fullness and potentially aid in weight management.

However, relying heavily on eggs as the primary food source raises concerns about nutritional imbalances. The lack of fiber in eggs, for instance, could lead to digestive issues if not balanced with other fiber-rich foods.

Potential Health Impacts of the Boiled-Egg Diet

While the boiled-egg diet may lead to short-term weight loss due to its low-calorie nature, it’s crucial to consider the potential health impacts of such a restrictive eating plan. The diet’s extreme focus on eggs and limitation of other food groups can lead to several health concerns:

1. Nutrient deficiencies: By restricting many food groups, the diet may lead to inadequate intake of essential vitamins, minerals, and phytonutrients found in a varied diet.
2. Digestive issues: The lack of fiber in eggs and limited variety of foods can lead to constipation and other digestive problems.
3. Cholesterol concerns: While dietary cholesterol’s impact on blood cholesterol levels varies among individuals, consuming large quantities of eggs may be a concern for some people.
4. Sustainability: The restrictive nature of the diet makes it challenging to maintain long-term, potentially leading to yo-yo dieting.

It’s important to note that any dramatic dietary change should be discussed with a healthcare provider, especially for individuals with chronic health conditions or those taking medications.

The Role of Eggs in Weight Loss: Separating Fact from Fiction

While eggs can be part of a healthy weight loss plan, it’s crucial to understand their role accurately. Some studies have suggested that high-protein breakfasts containing eggs may help with weight loss efforts. However, nutrition experts emphasize that there’s nothing uniquely “magical” about eggs for weight loss.

The potential weight loss benefits of eggs likely stem from their high protein content, which can promote feelings of fullness and reduce overall calorie intake. Additionally, the thermic effect of protein (the energy required to digest and metabolize protein) is higher than that of carbohydrates or fats, potentially contributing to a slight increase in calorie burning.

However, sustainable weight loss is typically achieved through a balanced diet that includes a variety of nutrient-dense foods, combined with regular physical activity and lifestyle changes. Focusing exclusively on eggs or any single food is not a recommended approach for long-term health and weight management.

Cholesterol Concerns: Navigating the Egg Debate

The relationship between egg consumption and cholesterol levels has been a topic of ongoing debate in the nutrition community. Eggs are indeed high in dietary cholesterol, with one large boiled egg containing approximately 186 milligrams of cholesterol.

Recent research has produced conflicting results regarding the impact of dietary cholesterol on heart health:

• A study published in the Journal of the American Medical Association found that each additional 300 mg of dietary cholesterol consumed per day was associated with a 17% increased risk of cardiovascular disease and an 18% increased risk of death from any cause.
• Conversely, another study suggested that cholesterol might be less risky in adults with prediabetes and type 2 diabetes. Participants who consumed a diet high in eggs for three months did not experience significant changes in cardiovascular risk factors.

These conflicting findings highlight the complexity of the relationship between dietary cholesterol and health outcomes. It’s important to note that individual responses to dietary cholesterol can vary, and factors such as overall diet quality, lifestyle, and genetic predisposition play significant roles in determining cardiovascular risk.

Implementing the Boiled-Egg Diet Safely: Guidelines and Precautions

For those considering trying the boiled-egg diet, it’s crucial to approach it with caution and awareness of potential risks. Here are some guidelines for implementing the diet more safely:

1. Consult a healthcare professional: Before starting any restrictive diet, especially if you have existing health conditions or take medications, consult with a doctor or registered dietitian.
2. Limit duration: If you choose to try the diet, consider limiting it to a short period (e.g., 1-2 weeks) to minimize the risk of nutritional deficiencies.
3. Incorporate variety: While following the diet, try to include a variety of low-carb vegetables and lean proteins to ensure a broader range of nutrients.
4. Stay hydrated: Drink plenty of water throughout the day to support digestion and overall health.
5. Monitor your body: Pay attention to how you feel during the diet. If you experience negative symptoms such as fatigue, dizziness, or digestive issues, discontinue the diet and consult a healthcare provider.

It’s important to remember that the boiled-egg diet is not suitable for everyone. Individuals with a history of disordered eating should avoid restrictive diets of any kind, including the boiled-egg diet.

Beyond the Boiled-Egg Diet: Sustainable Approaches to Healthy Eating

While the boiled-egg diet may offer short-term weight loss results, it’s not a sustainable or balanced approach to long-term health. Instead, consider adopting more sustainable eating habits that can support overall health and well-being:

• Focus on whole foods: Build your diet around a variety of whole grains, fruits, vegetables, lean proteins, and healthy fats.
• Practice portion control: Learn to recognize appropriate portion sizes to maintain a healthy calorie balance.
• Include a variety of protein sources: While eggs can be part of a healthy diet, include other protein sources such as lean meats, fish, legumes, and plant-based proteins.
• Prioritize fiber: Incorporate high-fiber foods to support digestive health and promote feelings of fullness.
• Stay hydrated: Drink plenty of water throughout the day to support overall health and well-being.
• Listen to your body: Pay attention to hunger and fullness cues, and eat mindfully.

Remember that sustainable weight loss and improved health are best achieved through a balanced approach that includes a varied diet, regular physical activity, and lifestyle changes that you can maintain long-term.

The Role of Eggs in a Balanced Diet

While the boiled-egg diet may not be a sustainable long-term solution, eggs can still play a valuable role in a balanced diet. The American Heart Association suggests that consuming up to one egg per day (or two egg whites) can be part of a healthy eating pattern for most individuals.

Eggs can be incorporated into a balanced diet in various ways:

• As part of a protein-rich breakfast to help manage hunger throughout the day
• As a nutrient-dense snack to curb cravings between meals
• In salads or grain bowls to boost protein content
• As a versatile ingredient in both sweet and savory dishes

By including eggs as part of a varied diet rather than the primary focus, you can benefit from their nutritional profile without risking the potential drawbacks of an overly restrictive eating plan.

Addressing Nutrient Deficiencies in Restrictive Diets

One of the primary concerns with highly restrictive diets like the boiled-egg diet is the potential for nutrient deficiencies. When following such a limited eating plan, it’s crucial to be aware of potential nutritional gaps and take steps to address them:

1. Fiber: Eggs contain no fiber, which is essential for digestive health and maintaining a healthy gut microbiome. To address this, incorporate high-fiber vegetables and consider a fiber supplement if necessary.
2. Vitamins and minerals: While eggs are nutrient-dense, they don’t provide all essential vitamins and minerals. Consider taking a multivitamin supplement to fill potential gaps.
3. Carbohydrates: The boiled-egg diet is very low in carbohydrates, which can lead to fatigue and mood swings. Include complex carbohydrates from vegetables and fruits to maintain energy levels.
4. Omega-3 fatty acids: If fish is not included in the diet, consider adding a fish oil supplement to ensure adequate omega-3 intake.

It’s important to note that while supplements can help address some nutritional gaps, they are not a substitute for a varied, balanced diet. The best approach is to focus on incorporating a wide range of nutrient-dense foods into your eating plan.

Psychological Aspects of Restrictive Dieting

The psychological impact of following a highly restrictive diet like the boiled-egg diet should not be overlooked. Such diets can lead to an unhealthy relationship with food and potentially trigger disordered eating patterns. Consider the following psychological aspects:

• Food obsession: Extreme focus on a single food or very limited food choices can lead to obsessive thoughts about food.
• Social isolation: Restrictive diets can make social situations involving food challenging, potentially leading to isolation.
• Yo-yo dieting: The difficulty in maintaining such a restrictive diet long-term can lead to a cycle of losing and regaining weight, which can be detrimental to both physical and mental health.
• Negative body image: Rapid weight loss followed by weight regain can negatively impact body image and self-esteem.

Instead of focusing on quick-fix solutions, it’s more beneficial to develop a healthy, balanced approach to eating that can be sustained long-term. This includes learning to enjoy a variety of foods in moderation and developing a positive relationship with food and your body.

Alternative Approaches to Weight Management

For those seeking healthier and more sustainable approaches to weight management, consider the following strategies:

1. Mindful eating: Practice paying attention to your food, eating slowly, and recognizing hunger and fullness cues.
2. Balanced plate method: Aim to fill half your plate with vegetables, a quarter with lean protein, and a quarter with whole grains or starchy vegetables.
3. Regular physical activity: Incorporate a mix of cardiovascular exercise and strength training into your routine.
4. Stress management: Find healthy ways to manage stress, as stress can impact eating habits and weight.
5. Adequate sleep: Prioritize getting 7-9 hours of quality sleep per night, as sleep deprivation can affect hunger hormones and metabolism.
6. Gradual changes: Instead of drastic diet overhauls, focus on making small, sustainable changes to your eating habits over time.

Remember that sustainable weight management is about creating a lifestyle that supports your overall health and well-being, rather than focusing solely on the number on the scale.

The Importance of Individualized Nutrition

While general dietary guidelines can provide a helpful framework, it’s crucial to recognize that nutrition needs can vary significantly from person to person. Factors such as age, gender, activity level, health conditions, and personal preferences all play a role in determining an individual’s optimal diet.

When considering any dietary changes, including incorporation of eggs or other specific foods, it’s beneficial to:

• Consult with a registered dietitian for personalized advice
• Consider your individual health goals and any existing medical conditions
• Pay attention to how different foods make you feel
• Be willing to adjust your diet based on your body’s responses and changing needs

By taking an individualized approach to nutrition, you can develop an eating plan that not only supports your health goals but also fits your lifestyle and preferences, making it more likely that you’ll stick with it long-term.

The Boiled-Egg Diet: How It Works, What to Eat, Risks, and More

Do you like eggs? Do you really like eggs? Then the boiled-egg diet might appeal to you — especially if you’re looking to lose weight. The truth is that this fad diet will not lead to long-term changes that improve your health. Still curious? Read on to learn how this plan works, its pros and cons, and how to follow it safely.

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. Why would someone want to eat this way?

It has a bit of celebrity backing: Nicole Kidman reportedly ate only hard-boiled eggs prior to starring in Cold Mountain.

Charles Saatchi, the ex-husband of chef Nigella Lawson and the founder of the ad agency Saatchi & Saatchi, has also done the boiled-egg diet.

How Does the Boiled-Egg Diet Work?

There are several versions of the boiled-egg diet.

We’ll dive into the options below, but the typical version is similar to low-carb Atkins, writes Arielle Chandler in The Boiled Egg Diet. A day’s meals generally look like this:

Breakfast At least two eggs and one piece of 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 Boiled-Egg Diet Good for You?

Overall, this diet contains healthy food, but it’s not a balanced, healthy diet. The boiled-egg diet is extremely restrictive, incredibly low calorie, and faddish. “I don’t think you should be on a diet that requires an obsession with one food,” says Lisa Young, PhD, RDN, the New York City–based author of Finally Full, Finally Slim.

The crux of the diet, eggs, is a food that’s healthy for you — just not as your only or main food. The American Heart Association says that one egg (or two egg whites) per day can be part of a healthy diet.

“Eggs make a great breakfast. A hard-boiled egg is a nutritious snack, but I think that consuming a variety of foods is a healthier way to eat,” says Dr. Young.

The good thing about eggs is that they’re high in protein. One large boiled egg offers 78 calories, 6 grams (g) of protein, 5 g of fat, 0.6 g of carbohydrates, and 0 g fiber.

“Eggs are a complete protein and contain nutrients like vitamin D and choline,” says Amy Shapiro, RD, the founder and director of Real Nutrition in New York City. A complete protein is one that contains all the essential amino acids in adequate amounts.

Choline is a nutrient that helps produce neurotransmitters that regulate memory and mood, among other functions.

While some research has linked high-protein breakfasts that contain eggs with helping dieters shed pounds, “there’s nothing magical about eggs for weight loss,” says Shapiro.

Side Effects of Eating Mostly Boiled Eggs

This diet is really low calorie and restricts many high-fiber foods like whole grains and beans. Because of that, you may miss the mark on fiber if you’re not careful. Health experts recommend that men ages 50 and younger get at least 38 g of fiber and women get at least 25 g of fiber.

Go too low and you may be at risk of constipation. The risk of constipation is especially high if you eat only eggs, as eggs have 0 grams of fiber.

Is It Safe to Follow the Boiled-Egg Diet?

If you have a history of disordered eating, restrictive diets of any kind (including the boiled-egg diet) aren’t for you. Those living with chronic health conditions, especially any that require taking medication, would be wise to check with their healthcare team before making any dramatic changes to their diet — the boiled-egg diet would count as dramatic.

On the other hand, people who don’t have a history of eating disorders or a current health condition are unlikely to face health issues if they do the boiled-egg diet in the short term. “I consider this a red-carpet diet. It’s only something to try when you want to see results quickly and you’re okay with feeling restricted for a short period of time,” says Shapiro. She notes that this diet takes its cues from the 1960s, a time when “it was considered ladylike and demure to restrict yourself,” she says. But that’s not a healthy headspace to be in.

Plus, there is continuing confusion about whether eggs are good for you, as they contain dietary cholesterol. Each boiled egg has 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, respectively, of cardiovascular disease and death from any cause.

Meanwhile, another study suggested that cholesterol is less risky in adults with prediabetes and type 2 diabetes. Authors reported that participants who consumed a diet high in eggs for three months did not experience changes in blood lipid levels or markers of inflammation (which would indicate a change in cardiovascular health) compared with those on a low-egg diet. Researchers defined a high-egg diet as consuming 12 or more eggs per week, while they said a low-egg diet involved eating fewer than two eggs per week.

While some people continue to express concern over dietary cholesterol, the limit was removed from the 2015–2020 Dietary Guidelines.

The current 2020–2025 Dietary Guidelines have kept this change but also advise that dietary cholesterol consumption should be “as low as possible without compromising the nutritional adequacy in the diet.” The guidelines note that cholesterol naturally appears in small amounts in some animal foods.

Eggs are also flagged for their saturated fat content. Each large egg contains 1.6 g of saturated fat.

The guidelines recommend capping daily intake of saturated fat at less than 10 percent of calories per day for optimal heart health. For a 2,000 calorie diet, that’s the equivalent of 22 g of saturated fat or less per day.

So are eggs good or bad for you? Taking into account the research as a whole, Shapiro notes that it’s saturated fat in food that raises cholesterol, not necessarily dietary cholesterol. What’s more, “it’s the simple carbohydrates and sugars in foods that increase cholesterol and triglycerides. I wouldn’t worry about eating hard-boiled eggs daily,” she says. Yet if that’s the majority of what you’re eating, the saturated fat could add up.

Shapiro gives her clients the green light to eat two eggs per day, but this health advice seems to vary yearly according to other health organizations and research. For example, one study found that each half egg consumed per day raised the risk for overall mortality and cardiovascular disease mortality by 7 percent — and the increased consumption of cholesterol via egg was the culprit.

However, in another study by some of the same authors as the research above, the conclusion was that eating one egg per day was associated with a 29 percent lower risk of mortality among those who had hypertension (high blood pressure is a risk factor for heart disease) compared with patients who ate fewer than two eggs per week. Instead, the authors say that non-egg sources of cholesterol were linked to a higher risk of death from any cause. Their overall statement is that these patients did not have to restrict egg intake.

To be safe, if you have diabetes or any risk factors for heart disease, ask your healthcare team how many eggs are right for you to eat.

What to Eat and Avoid

According to Chandler’s book, the following foods are recommended on the boiled-egg diet. As for what to avoid, this eating plan is strict: You’re not to stray from this list.

• Eggs
• Skinless poultry
• Fish
• Lean beef
• Lamb and pork
• Low-carb vegetables, including leafy greens like kale, collard greens, spinach, and mustard greens; zucchini; and bell peppers
• Low-carb fruits, such as tomatoes, oranges, lemons, limes, watermelon, strawberries, cantaloupe, peaches, and grapefruit
• Calorie-free drinks like plain water and sparkling water
• Butter
• Coconut oil
• Mayonnaise

A 7-Day Sample Menu for the Boiled-Egg Diet

Day 1

Breakfast Two eggs, spinach, orange

Lunch Grilled salmon on salad

Snack None

Dinner Grilled pork chop with broccoli

Dessert None

Day 2

Breakfast Two eggs, tomatoes, cantaloupe

Lunch Grilled chicken on salad

Snack None

Dinner Ahi tuna with kale

Dessert None

Day 3

Breakfast Two eggs, orange

Lunch Sliced steak on salad

Snack None

Dinner Baked salmon with mushrooms

Dessert None

Day 4

Breakfast Two eggs, asparagus, strawberries

Lunch Egg salad on lettuce

Snack None

Dinner Beef roast with cauliflower

Dessert None

Day 5

Breakfast Two eggs, slice of ham, strawberries

Lunch Baked cod with asparagus

Snack None

Dinner Grilled chicken skewers with bell peppers and onions

Dessert None

Day 6

Breakfast Two eggs, cantaloupe

Lunch Egg salad on lettuce

Snack None

Dinner Mahi-mahi with green beans

Dessert None

Day 7

Breakfast Two eggs, watermelon

Lunch Grilled salmon on salad

Snack None

Dinner Pork chop with bok choy

Dessert None

Other Versions of the Egg Diet

You don’t have to stick to the traditional boiled-egg diet. If you’d like to try a twist on the original, some alternative versions include egg and grapefruit (a 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, which went viral in 2018.

A Final Word on the Boiled-Egg Diet

The boiled-egg diet is a fad diet that requires eating only eggs, some fruit, nonstarchy vegetables, lean protein, and some fat, and it promises to help you lose weight. While cutting calories may initially lead to weight loss, it’s unlikely that you’ll stick to this way of eating, experts say. In addition, if you are pregnant or breastfeeding, or if you have a history of an eating disorder, you should skip a faddish, restrictive diet.

“If you want to do this as a quick fix, you might lose a lot of water weight initially, but you can’t live that way forever,” says Young. “These types of diets can lead to overeating and a lot of frustration later. ”

Editorial Sources and Fact-Checking

• The Celebs’ Oddest Diets. Vogue Italia.
• Mitchelson T. Cracking Up: Our Hard-Boiled Volunteer Tries Charles Saatchi’s Egg-Only Diet. Daily Mail. October 3, 2008.
• Chandler A. The Boiled Egg Diet: The Easy, Fast Way to Weight Loss.
• Are Eggs Good for You or Not? American Heart Association. August 16, 2018.
• Egg, Whole, Cooked, Hard-Boiled. U.S. Department of Agriculture. April 1, 2019.
• Protein. Food and Drug Administration. March 2020.
• Choline. National Institutes of Health Office of Dietary Supplements. March 29, 2021.
• Vander Wal JS, Gupta A, Khosla P, Dhurandhar NV. Egg Breakfast Enhances Weight Loss. International Journal for the Study of Obesity. October 2008.
• Dietary Fiber: Essential for a Healthy Diet. Mayo Clinic. January 6, 2021.
• Constipation. Mayo Clinic. August 31, 2021.
• Zhong VW, Van Horn L, Cornelis MC, et al. Associations of Dietary Cholesterol or Egg Consumption With Incident Cardiovascular Disease and Mortality. Journal of the American Medical Association. March 2019.
• Fuller NR, Sainsbury A, Caterson ID, et al. Effect of a High-Egg Diet on Cardiometabolic Risk Factors in People With Type 2 Diabetes: The Diabetes and Egg (DIABEGG) Study — Randomized Weight Loss and Follow-Up Phase. The American Journal of Clinical Nutrition. May 7, 2018.
• 2015–2020 Dietary Guidelines. U.S. Department of Health and Human Services. December 2015.
• Dietary Guidelines for Americans 2020–2025. U.S. Department of Agriculture. December 2020.
• Zhuang P, Wu F, Mao L, et al. Egg and Cholesterol Consumption and Mortality From Cardiovascular and Different Causes in the United States: A Population-Based Cohort Study. PLOS Medicine. February 2021.
• Wu F, Zhuang P, Zhang Y, et al. Egg and Dietary Cholesterol Consumption and Morality Among Hypertensive Patients: Results From a Population-Based Nationwide Study. Frontiers in Nutrition. October 2021.
• McMartin D. I Tried That Viral Wine and Egg Diet From Vogue. I Have So Much to Tell You! Kitchn. August 30, 2018.

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The egg diet plan: Is it effective?

The egg diet is a high protein low carbohydrate and low calorie diet that may help some people lose weight.

Eggs are a key ingredient and one of the diet’s primary sources of protein.

In some versions of the diet, a person will eat only eggs.

In this article, we look at whether this diet has any merit and whether it is healthful and safe to try.

Share on PinterestThe egg diet is high in protein and low in both carbohydrates and calories.

There are several different versions of the egg diet. In each one, eggs are the main focus for protein intake.

Some things a person can consume are:

• plain boiled, poached, or scrambled eggs
• water and zero-calorie beverages

Other ingredients will depend on the version the person is following. The number of calories and servings will vary depending on the individual’s sex, height, and activity level.

The diet does not allow:

• butter or oil, including for cooking the eggs
• starchy carbohydrates, such as potatoes, rice, and bread
• sweets and foods that are high in sugar

Here, learn more about the three main versions of this diet.

Traditional egg diet

In the traditional egg diet, a person can eat protein from other sources. The traditional egg diet is the most popular version. It is similar to other diets with a high protein and low carbohydrate content.

As well as eggs, a person can eat:

• lean protein
• low carbohydrate vegetables, such as kale, broccoli, and spinach
• fruits, usually 1–2 servings a day

High carb foods, such as pasta, bread, and rice, are off limits.

An example of a meal plan could include:

Breakfast: Two eggs and a low carb vegetable.

Lunch: Lean protein with a green salad.

Dinner: Eggs or lean protein and low carb vegetables.

Egg and grapefruit diet

On this meal plan, a person follows the same low carbohydrate, high protein guidelines as above. They also eat half a grapefruit with each meal.

An example of a meal plan could include:

Breakfast: Two eggs and half a grapefruit.

Lunch: One serving of lean protein with spinach and half a grapefruit.

Dinner: One serving of lean protein, such as fish or eggs, with half a grapefruit.

Extreme egg diet

This version only allows for eggs and water at every meal. It is very restrictive and probably difficult for most people to follow for any length of time.

Eating one type of food is not a safe way to lose weight, as it may lead to nutritional deficiencies.

Which other high-protein foods may help a person lose weight? Find out here.

Share on PinterestThe egg diet could cause constipation, as eggs do not contain any fiber.

There is no research to show that a specific egg diet is safe or effective. However, research into egg consumption as part of a weight loss diet and the impact of eggs overall may give some clues.

All versions of the egg diet result in eating fewer calories, and they may help a person lose weight in the short-term. The diet is high in protein, and there is some evidence that a high-protein diet can help with weight loss.

In 2015, a group of scientists reviewed the possible benefits of a high-protein diet. They cited evidence showing that a high protein intake may help prevent metabolic syndrome, obesity, type 2 diabetes, and cardiovascular disease due to atherosclerosis. They also noted that protein can help a person feel full, which means they are less likely to overeat. This can help a person lose weight.

Are eggs a good choice for people with diabetes? Find out here.

Eggs are a good source of protein. One medium boiled egg, weighing 44 grams (g), provides around 5.5 g of protein, or about 10–12% of an adult’s daily recommended intake.

Eggs also provide important vitamins and minerals, including calcium, iron, magnesium, phosphorus, potassium, selenium, folate, choline, vitamin A, vitamin B-12, vitamin D, and various antioxidants.

However, an egg diet may not be the best approach for losing weight and keeping it off. A restrictive diet can be hard to follow, and people may regain what they have lost if they return to their usual diet.

A 2018 study found that eating three eggs a day for 12 weeks helped people with overweight and obesity to lose weight and retain lean muscle mass, compared with people who ate no eggs. However, the authors added that eggs might not be the best option for a high protein diet.

The keto diet is a high-fat, adequate-protein, low-carb diet designed to help people lose weight. Learn more here.

Eggs can be a healthful protein source when eaten in moderation, but consuming high quantities may increase the risk of certain medical conditions.

Cholesterol

Share on PinterestAny weight loss could be regained as it may be difficult to persevere with the egg diet.

In the past, experts believed that eating eggs would increase cholesterol. This remains controversial.

In 2019, for example, a study that looked at data for 29,615 adults concluded that eating higher amounts of dietary cholesterol or eggs might increase the risk of cardiovascular disease, which includes stroke. However, there were several limitations to this study, including observational rather than causational findings.

Another similar study involving 28,024 participants showed the opposite results. There was no significant difference in all-cause mortality between including seven or more eggs per week or less than one egg per week.

Also, in 2019, however, researchers analyzing data for 1,950 men aged 42–60 years found no link between egg consumption and the risk of stroke.

One study found that eating more than six eggs a week increased the risk of heart failure by 30% in men, although not for women. However, consuming up to six eggs per week did not appear to increase the risk of a heart attack, hemorrhagic stroke, or heart failure in either men or women. A hemorrhagic stroke involves ruptured blood vessels in the brain.

In 2018, researchers looked at how eating 12 or more eggs a week would affect people with prediabetes or type 2 diabetes, compared with eating a maximum of two eggs a week. Participants followed a weight loss diet for the first 3 months and continued to eat 12 or more eggs for another 9 months.

The diet did not appear to have an adverse impact on:

• cardiovascular risk factors
• inflammatory or oxidative stress markers
• measures of glycemia

However, none of these studies looked specifically at the egg diet. They focused on the impact of eating eggs and did not take into account the inclusion or exclusion of other ingredients.

Which foods are a good choice for breakfast when people want to lose weight?

Nutrition

Any restrictive diet can limit the intake of essential nutrients.

While eggs contain many essential nutrients, they do not, for example, contain fiber. Experts recommend a high intake of fiber to maintain digestive, cardiovascular, and other aspects of health.

Diets that are higher in protein and fat and very low in carbohydrates may also cause ketosis, a process that encourages the body to burn fat for energy. This can have unwanted side effects, including fatigue, headaches, and nausea, muscle cramps, and digestive problems.

What is keto flu?

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.

In addition, any restrictive diet can limit a person’s intake of essential nutrients.

Ultimately, there are better ways to lose weight than the egg diet.

Making sustainable changes, such as cutting out processed foods, reducing meat and dairy intake, and eating more fresh fruits and vegetables, can help a person maintain a healthy weight over time.

Long-term solutions to boosting health and possibly losing weight include the Mediterranean diet and the DASH diet.

Q:

Will an egg diet push up my cholesterol levels?

A:

Research is mixed on this topic. However, the current recommendations have eliminated the previous dietary guideline to consume no more than 300 mg of cholesterol daily.

Scientists have recognized that trans and saturated fat play a more significant role in the development of heart disease over cholesterol. Experts still advise people to limit cholesterol and maintain a healthful eating pattern.

Consuming primarily eggs is not considered a healthful eating pattern, and experts do not recommend it, as this diet would limit a person’s nutrient intake and could cause other health issues.

Natalie Olsen, R.D., L.D., ACSM EP-CAnswers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.

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What is the egg diet and is it worth trying

April 15, 2021

Likbez

Health

Not the most researched diet for those who are willing to make sacrifices.

Iya Zorina

Author of Lifehacker, athlete, CCM

What is the egg diet

The egg diet does not have a single definition. There are many variations of it, coinciding in basic principles. As a rule, in such diets there is a lot of protein and fats, mainly from eggs, a minimum of carbohydrates, a ban on sweets and flour, starchy vegetables and alcohol.

A Greatist article claims that the egg diet first appeared in Vogue in the 1970s and is now making a comeback due to the popularity of low-carbohydrate diets.

What are the most popular egg diet options

There are several types of egg diet that are found on the Internet in different variations. Here’s what we were able to find.

Arielle Chandler’s 2 Week Egg Diet

This diet variation was described in Arielle Chandler’s book. Nothing is known about the author, so one can only guess if she has an education in the field of nutrition. Here are the basics of the Chandler Egg Diet.

1. Three meals a day, one of which must include eggs.
2. Other meals should consist of lean protein sources (chicken, fish) and non-starchy vegetables.
3. Citrus fruits (grapefruit) are allowed. You can also add berries to your diet.
4. Sugary drinks and snacks are prohibited.
5. Water, black coffee and other non-caloric drinks are allowed.

For example, breakfast might include two eggs, a serving of vegetables, a grapefruit, or a handful of berries. Lunch and dinner should also include sources of protein – the same eggs, chicken or fish and a portion of non-starchy vegetables.

Since Chandler’s book is called “The Boiled Egg Diet: The Easy, Fast Way to Weight Loss!: Lose up to 25 Pounds in 2 short weeks!”, it can be assumed that this regimen loses 11 kg in two weeks. How much this coincides with reality is unknown.

Egg Ketopost

This variation of the egg diet was introduced in 2010 by Jimmy Moore, a keto blogger and author of books and podcasts about the keto diet. His ketopost is much stricter than the Chandler Diet variant.

1. Use eggs as your main source of fat and protein and eat at least six eggs a day.
2. Each egg should have one tablespoon of butter (coconut, olive, avocado, MCT) or other source of fat and about 30 g of hard cheese (113 g of cheese per day).
3. The first meal should be taken 30 minutes after waking up.
4. The last meal should be three hours before bedtime.
5. Ideally, protein should be eaten every three hours, and breaks should not exceed five hours.
6. You have to eat even if you don’t want to eat.
7. You can drink water, tea, coffee.
8. No alcohol or sugary drinks except diet soda. It is allowed to drink up to three cans of this drink per day, but aim for one (or eliminate it altogether).

Due to the strictness of keto fasting, it is usually kept for no more than 3-5 days and is used to overcome a plateau on a keto diet.

In an interview with Womensworld, Moore said that after switching to this diet, he lost 11.3 kg of weight. In the same article, there are stories of women who managed to overcome a plateau in weight loss on a keto diet and lose about 5 kg in 5 days.

Below is an example of a keto post diet from a Womensworld article.

• Breakfast : two egg pancakes, 55 g cream cheese, fried in a tablespoon of butter.
• Lunch : Egg salad with 1-2 chopped boiled eggs, 1-2 tablespoons no carb mayonnaise. Optionally, you can add “cloudy” bread made from eggs with mayonnaise.
• Snack : eggs with mayonnaise. To cook them, you need to cut the egg in half, rub the yolk with one tablespoon of mayonnaise, salt, black and cayenne pepper, and then put the mixture back into the egg white halves.
• Dinner : egg soup. For cooking, you need to add two tablespoons of butter, a little soy sauce and garlic powder to three glasses of meat broth, break eggs into it and stir until they are cooked.

The All-Egg Diet

A brief mention of this egg diet can be found in an article in the Italian issue of Vogue. They claim that while preparing for the filming of the film “Cold Mountain” Nicole Kidman ate only eggs, moreover, in the amount of three pieces a day: one in the morning and two in the evening.

And that’s all we know about this diet. It is not indicated how many days the actress kept this diet, how much she lost and whether she gained it again later.

In any case, eating only eggs is a very unhealthy approach to nutrition and a sure way to hate this product forever.

How the egg diet can help you lose weight

There is no scientific study of the egg diet that confirms its effectiveness and safety, and all data is obtained only from people’s opinions.

It remains to be seen how the egg diet will affect weight in the short and long term. After evaluating the features of the diet, we will make several assumptions.

Low carbs for weight loss

Popular egg diets are very similar to ketogenic diets: they are low in carbohydrates (there are none in ketopost), high in fat and protein.

On a ketogenic diet, people lose weight quite quickly – up to 4.5 kg in two weeks. Given that the Chandler diet and keto post are also a serious calorie deficit, you can throw off even more.

True, most of the lost kilograms will come from water. The keto diet has a diuretic effect: due to the lack of carbohydrates in the diet, glycogen stores decrease, and water also leaves with it.

The few (if not all) pounds shed will return as soon as you stop the diet and replenish your glycogen stores.

The ketogenic diet also burns fat reserves, but for high-quality weight loss, a longer period is needed, and not two weeks, and even more so five days.

A well-balanced keto diet with a variety of high-fat foods can last six months or two years, but not an egg diet. Just imagine on what day you will start to feel sick from one kind of eggs with mayonnaise.

If you’re already on a keto diet and just want to kick-start your dead weight, ketopost can help. But how long-term the result will be and how it will affect health is unknown.

Egg consumption helps maintain muscle on a diet

When you lose weight, you burn not only fat, but also muscles. And that’s bad. Their loss slows down metabolism, which is already not up to par during low-calorie diets. In the long run, eggs may protect against muscle loss.

In one experiment, obese elderly people were either on a diet of 1.4 g of protein per 1 kg of body weight and three eggs per day for three months, or on a regular diet of 0.8 g of protein per 1 kg of body weight and no eggs. As a result, participants in both groups lost the same amount of weight, but those on the egg diet retained more muscle mass.

Protein from eggs is better absorbed than the same macronutrient from chicken breast, peas, soy or rice. But still, it is impossible to say for sure whether it was the eggs that helped the participants in the experiment, or the whole thing is in a large amount of protein.

Another study confirmed the benefits of egg yolk. In this experiment, 10 young and well-trained men after strength training consumed either whole eggs with yolk, or only egg whites, similar in protein and the amino acid leucine.

Whole eggs with yolk increased muscle protein synthesis significantly more than proteins alone.

Scientists have suggested that the matter is in the nutritional value of the egg yolk. It contains choline, vitamins B7, B2, B9, A, B12 and D, antioxidants zeaxanthin and lutein, fatty acids, including Omega-3 (docosahexaenoic, DHA). In the long term, some of this diversity could push the body to more active muscle protein synthesis.

Thus, the egg diet can really have a positive effect on maintaining muscle mass, especially if you are engaged in strength training.

Eggs can reduce appetite

In one small study, 30 overweight women were divided into two groups. Some ate eggs for breakfast, others ate pastries made from yeast dough. In the egg breakfast group, women felt more full and ate 160 fewer calories for lunch with no food restrictions.

Similar results were obtained in another study, this time involving children. An egg breakfast made them eat 70 fewer calories for lunch than an equally high-calorie morning cereal meal.

Another study of 50 young people found that eating two eggs for breakfast for four weeks reduced the levels of the hunger hormone ghrelin compared to eating oatmeal for breakfast. But this will not affect the total number of calories and weight in any way.

You may be less hungry on an egg diet than if you were eating the same amount of calories from other foods. But it is not exactly.

Why the egg diet can be harmful to health

Such a diet can be harmful for several reasons.

Vitamin and fiber deficiency

Egg diets exclude many healthy foods: cereals and whole grain breads, legumes, nuts and seeds, most fruits and some vegetables, dairy products.

These foods are important sources of fibre, magnesium, calcium and bioactive components such as polyphenols.

Following an egg diet for two weeks is unlikely to harm the body, but if such a poor diet is extended for several months, vitamin and fiber deficiencies may occur.

Cardiovascular risk

Probably the most controversial issue related to egg consumption concerns cardiovascular risks.

One yolk of a large chicken egg contains about 200 mg of cholesterol.

Since high blood cholesterol levels are associated with the risk of cardiovascular disease (CVD), there is still debate about whether it is possible to damage health by overdosing eggs in the diet.

An old cohort study of almost 40,000 men and 80,000 women found that eating one egg a day did not increase the risk of CVD in healthy people. This scientific work was published in 1999, but the issue is still not closed.

In a 2013 review, 14 studies concluded that high egg intake increases the risk of CVD, and in 2016 a meta-analysis found one egg a day to be safe and even beneficial in reducing the risk of stroke.

A 2019 30-year observational study concluded that total cholesterol and eggs eaten are associated with risk of CVD and death. This conclusion was supported by an analysis of six cohort studies involving nearly 30,000 adults.

In the same year, a study was published with the opposite conclusion: eating an egg every day, you risk no more CVD than those who consume less than one per week.

Probably the largest review on the topic, published in 2020, included data from 173,000 women and 90,000 men from three past cohort studies. In addition, scientists analyzed 28 scientific papers with 1.7 million participants and concluded that the consumption of one egg per day is not associated with the risk of CVD.

So one egg a day is justified today. But what happens if you eat six pieces every day is a mystery. If you already have high cholesterol, be sure to ask this question to your doctor.

Possible kidney damage

High protein from animal sources, including eggs and meat, increases uric acid levels and can lead to kidney stones.

A high protein diet also lowers urinary citrate, a chemical that protects against stone formation.

If you have an increased risk of stone formation, you should carefully increase the amount of protein in your diet, and even better, consult a urologist first.

Is it worth trying the egg diet

It makes sense to try this diet if you need to drop a few pounds as quickly as possible, and at the same time you don’t care if you can keep the weight off in the future. And you don’t have high cholesterol and you don’t have a tendency to form kidney stones. And you love eggs.

Those who want to not only lose weight, but also maintain their new weight, and not stress the body and increase the risk of eating disorders and health problems, should choose softer and more varied diets.

If you were impressed by the success stories of losing weight people and you firmly decided to try the egg diet, at least first consult a dietitian and find out if you have any contraindications for the amount of cholesterol and the condition of the kidneys.

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Egg diet: menu for a week, reviews about the egg diet

The fight against extra pounds is a topic that is relevant for any time of the year. Sport24 has already talked about buckwheat, favorite and other diets, it’s time for an egg diet. How it helps to lose weight, how many extra pounds you can lose and how to save the result – we understand our material.

How the egg diet works: essence, pros and cons

Egg diet provokes the formation of ketones in the liver – these organic compounds suppress hunger, help to fill up in small portions and avoid spontaneous snacking. At the same time, a lack of carbohydrates is formed, due to which the body begins to expend its own energy reserves for the processing of proteins – this process allows you to lose kilograms.

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Advantages of the egg diet

• proven effectiveness;
• quite easy tolerance even for a two-week cycle;
• the presence of a large amount of nutrients in the egg yolk, and protein in the protein;
• good protein digestibility, as a result – the absence of toxins in the body and a surge of energy;
• easy to prepare.

Disadvantages of the egg diet

• significant burden on the liver and kidneys;
• possible digestive problems;
• constipation;
• shortage of micro and macro elements by the body (this can be corrected by the parallel intake of vitamin complexes).

Contraindications to the egg diet

The following diagnoses will make it impossible to lose weight on the egg diet:

• allergy and individual intolerance to eggs;
• hypertension;
• vegetovascular dystonia;
• problems with the pancreas;
• gastritis and gastric ulcer;
• diseases of the kidneys and cardiovascular system;
• pregnancy and lactation.

The rules and effectiveness of the egg diet

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With seeming accessibility and simplicity, the egg diet implies compliance with clear rules:

1. Three meals a day without snacks. If the body still requires recharging, and you are unable to deny yourself – eat a cucumber, carrot or apple.

2. No sugar and minimal salt.

3. The diet should be supplemented with moderate exercise.

4. The daily norm of drinking water is at least 2 liters.

5. Last meal – 3 hours before bedtime.

6. Prohibited: fried, fatty, flour, potatoes, figs, grapes, dates, bananas, mangoes.

7. It is necessary to eat at the same time, meals (breakfasts, lunches and dinners) cannot be interchanged.

8. Complete refusal of alcohol.

9. The salad can only be dressed with olive oil, seasonings containing flavor enhancers should also be avoided.

10. Eggs should be soft boiled.

11. Meals should start with citrus fruits.

12. Tea without additives is allowed.

13. In case of failure, the diet should be started from the very beginning.

The effectiveness of any diet depends on a whole set of factors: a person’s lifestyle, his metabolism, the frequency and volume of physical activity. At the same time, experts say that in a week of an egg diet, you can lose up to 5-6 kg.

Egg Diet Options

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The Egg Diet offers cycles of varying lengths ranging from 3 days to a month. We invite you to familiarize yourself with one of the most popular (and affordable) options – a weekly diet restriction, and also a reminder: any diet should begin with a consultation with a nutritionist or general practitioner .

Egg diet: menu for the week

Day 1

Breakfast – 2 boiled eggs, 1/2 grapefruit.

Lunch – 1 boiled egg, 150 grams of boiled chicken fillet, orange.

Dinner — 200 grams of boiled chicken fillet, a glass of low-fat kefir.

Day 2

Breakfast — 2 boiled eggs, a glass of your favorite citrus juice or fresh juice.

Lunch – 150 grams of boiled chicken fillet, 2 oranges.

Dinner – 2 boiled eggs, mineral water with lemon juice.

3rd day

Breakfast – boiled egg and green tea with lemon.

Lunch – 200 grams of boiled beef meat, one grapefruit.

Dinner — 2 boiled chicken eggs, mineral water with lemon.

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Day 4

Breakfast – 2 boiled eggs and tea with lemon.

Lunch — green salad with boiled chicken fillet.

Dinner – 1 boiled egg and 2 grapefruits.

Day 5

Breakfast – 2 boiled eggs, one orange.

Lunch — 150 grams of boiled lean fish, carrot salad, 1 orange.

Dinner – 1 boiled egg, mineral water with lemon juice.

Day 6

Breakfast – 150-200 grams of low-fat cottage cheese.

Lunch – 2 boiled eggs, 2 grapefruits.

Dinner – mineral water with lemon juice in unlimited quantities.

Day 7

Breakfast – 1 grapefruit, 2 boiled eggs.

Lunch – 200 grams of boiled chicken breast, 1 orange.