The boiled egg diet is one of the new “crash” diets that is picking up steam. Is this diet really effective at shedding the pounds, though?
Ahead, we’ll take a look at the specifics of the boiled egg diet, its benefits, and its drawbacks so you can make an informed decision on whether or not it’s right for you.
What Is The Boiled Egg Diet?
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The boiled egg diet is similar to a lot of other diets that avoid carbohydrates in favor of protein-rich foods to help you burn fat and build muscle.
As you can probably guess from its name, the boiled egg diet centers on eating boiled eggs as a main source of protein. This isn’t the only food you can eat on the diet, but it is rather restrictive - more on this ahead.
Another unique feature of the boiled egg diet that isn’t present in a lot of other modern diets is the three square meals formula. Instead of eating small meals and supplementing with snacks throughout the day, the boiled egg diet has you eating breakfast, lunch, and dinner.
In between those meals, you won’t be snacking at all. You can drink water and other zero-calorie drinks like seltzer but will have to wait until your next meal to eat apart from that.
What Are The Dietary Restrictions?
All diets have restrictions, and the boiled egg diet is a bit more rigid than some of the others you might see. The diet focuses on completely eliminating sugar and carbohydrates, so you won’t be eating bread or other wheat products to start.
Surprisingly, the boiled egg diet also eliminates many fruits from the equation. Most fruits are high in sugar, which the boiled egg diet seeks to eliminate.
Some versions of the boiled egg diet you’ll find online will only have you eating boiled eggs and drinking water. These are the most extreme forms of the diet, and completely unnecessary for several reasons.
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The idea behind the boiled egg diet is to maintain low-calorie, high-protein meals. Boiled eggs may be the cornerstone of the diet, but they aren’t the only thing you’re allowed to eat while you’re adhering to it.
Other sources of lean protein like chicken, fish, and turkey are also allowed. Green vegetables like spinach, broccoli, asparagus, and zucchini are some other options you can add for a bit of variety. You can even eat mushrooms with many forms of the boiled egg diet. Nuts are always a good source of lean protein, so you can include these as well.
One of the only fruits that fall into the boiled egg diet is grapefruit. If you’re craving something sweet, this might be your answer while sticking to the diet.
What Your Meals Will Look Like
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The boiled egg diet will combine the foods we listed above in three meals a day. As we said, you won’t be snacking between these meals and will only drink water or other no-calorie beverages while you’re on the diet.
Breakfast will usually consist of a couple of boiled eggs or an omelet if you want to mix things up. Other forms of the diet will have you eating half of a grapefruit with each meal, but this isn’t necessary to achieve the desired results.
For lunch, you will eat a roasted chicken or turkey breast with some broccoli or asparagus. Dinner is usually fish with some salad or grapefruit for dessert.
Of course, you can always mix things up and eat some turkey instead of fish or chicken. The choices are limited, but there is some variance to them.
We touched on the more extreme boiled egg diet a bit above, but it’s worth discussing again within the meals section. The true boiled egg diet will have you eating eggs for breakfast, lunch, and dinner. There are some benefits to this - eggs are a great source of lean protein - but the body craves variety.
You might lose some weight by eating eggs alone, but we suggest trying one of the more varied boiled egg diets. These will be healthier in the long run and easier to stick to.
Benefits Of The Boiled Egg Diet
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Most people use the boiled egg diet for short-term weight loss. Eggs are high in protein and low in calories, which means your body will get enough sustenance to provide you with energy and won’t need to store extra fat.
One of the primary benefits of this diet is that it helps curb your appetite. You won’t be missing snacks as much as you might think since these sources of lean protein can often keep you satisfied until your next meal.
Research has shown that eating eggs helps to stimulate weight loss, so it makes sense that using eggs as your primary source of food will lead to drastic weight loss in a short period of time.
Another benefit to this diet comes outside eating eggs alone. All of the food included within this diet is healthy. You probably won’t want to eat eggs every day for months on end, but you can certainly eat some fish, chicken, and turkey on a cycle for a while.
Most people use the more drastic versions of the boiled egg diet for short-term weight loss goals. You can shed some pounds in a couple of weeks, but over time you’ll start to see diminishing returns.
That’s why we recommend one of the diet variations with more variety. You’ll be able to stick to it longer and can see the benefits over time rather than using it for such a short stint.
If you’re trying to melt the pounds away to meet a short-term goal, however, the hardcore boiled egg diet isn’t the worst idea. Eating boiled eggs and some vegetables are sustainable for a few weeks, and the results can be extreme.
The Downsides Of The Boiled Egg Diet
Of course, there are a few drawbacks to the boiled egg diet, which is why most people recommend it for short-term weight loss only. One of the first things you’ll probably notice is a slight decrease in energy.
This side effect is common throughout all diets that eliminate carbs. It takes a while for your body to get used to the change, so your energy levels might be a bit low for the first few days.
One of the more troubling drawbacks of the boiled egg diet is the cholesterol involved with it. This is one of the reasons it isn’t sustainable in the long run, and probably something that those with high cholesterol should rule out.
In fact, eating a lot of eggs can lead to some pretty bad health conditions over time. One study showed that men who ate more than one egg per day were put at a greater risk of heart failure. The study did not show the same results for women.
You will also have to take care to supplement your diet with sufficient sources of fiber like nuts and green vegetables. Failing to get enough fiber can lead to constipation and other digestive issues.
Is The Boiled Egg Diet Healthy?
We can’t say that the boiled egg diet is the healthiest way to lose weight, but it can be far healthier than some of the other short-term weight loss diets out there.
The increased cholesterol risk is more of a concern in the long term than it is in the short term, so healthy individuals shouldn’t have too much of a problem with a low-carb, high-protein diet like this one.
Of course, any short-term diet has its drawbacks, and the boiled egg diet is no different. You will need to make sure you supplement with enough fiber to keep your gut healthy and your digestion where it needs to be.
Is It Really Effective?
Whether or not the boiled egg diet is truly effective depends on what you’re looking for in a diet. Do you need to lose some pounds fast for something like a competition or to impress some friends? If the answer is yes, then the boiled egg diet will be one of the safest and most effective ways to do it.
The boiled egg diet is a form of a “crash diet.” In other words, it’s not sustainable in the long-term, and the results will only last a short period. Chances are, you’ll probably gain the weight back after you transition off of the diet.
You can elongate the effects by working more food into the mix, but you won’t see the same drastic weight loss that most people want from such a diet.
In truth, the boiled egg diet is extremely effective if you want to lose weight immediately. Despite the drawbacks, it also happens to be one of the healthier ways to lose weight quickly.
As a long-term, healthy diet, though, the boiled egg diet won’t work. It’s only sustainable for a short time, and you can find something healthier and longer-lasting than this.