Weight loss with boiled egg diet: Everything you need to know
01. Can you lose weight by eating boiled eggs?
Eggs are super nutritious in any form. Boiled eggs, amongst all variants, occupy the top position when it comes to the health benefits. Boiled eggs are fairly low in calories, have a lot of nutrients, protein, vitamins and antioxidants which can charge your immunity. They are also super helpful if you are on a mission to lose kilos fast. How about we tell you that there exists a unique boiled egg diet which promises faster weight loss without any hassle?
02. What is the boiled egg diet?
Considered to be a ‘fad’ diet, a boiled egg diet puts the focus on eating multiple servings of boiled eggs through the day. The diet first gained popularity in 2018 when backers of this unique diet plan claimed that it can help people lose up to 11 kilos in a matter of two weeks.
The diet was first talked about in a book published by Arielle Chandler. Apart from weight loss, the diet can also promote strong bone health, good vision, hair and skin health as well as control blood sugar readings in an effective way.
The emphasis of the diet is to concentrate on eating something low-calorie and restrict eating some other food groups, which in turn, could accelerate weight loss.
03. How to follow it?
Apart from multiple servings of boiled eggs in a day, the diet allows one to eat other low-calorie sources of nutrition, such as lean proteins and non-starchy vegetables. Some low-calorie fruits are also allowed in this meal plan. You can also have zero-calorie beverages, such as water, black/green tea or coffee (without sugar). Fats, oils, herbs and dressings can also be made use of, although in small quantities.
High-carb foods such as grains, some vegetables and fruits are not allowed. Processed foods are again a big no-no.
The diet is planned in such a way that you restrict certain foods for a few weeks time and then slowly ease back into a healthier eating pattern. There is also a variation of a diet which only allows a person to have just eggs and water.
04. What does a sample boiled egg diet look like?
Even though the diet concentrates on the benefits of boiled eggs for fat loss, it also imposes certain dos and don’ts on what you can and cannot eat for different meals. A sample diet plan would involve a dieter to consume two boiled eggs in the morning, with a side of lean protein or fruit, while for lunch, it can again be eggs with a non-starchy vegetable or low-calorie soup. Similar planning can be done for the third meal of the day.
Interestingly, the diet does not advocate for benefits of additional exercise to supplement the diet to lose weight faster. Solely monitoring your diet could help one lose weight, say experts. Unlike other diets, snacking through the day is also not allowed.
05. How does it work?
The boiled egg diet works on two key factors- calorie restrictions and low-carbohydrate consumption.
While eggs, non-starchy veggies and other components of the diet plan are fairly low in calories, it can create a calorie deficit in the body (consume lesser calories than you expend in a day), which is the basis of an ideal weight loss plan.
Secondly, eating low-carb foods can further help in accelerating weight loss. Addition of some source of healthy, lean protein can manage weight in the long run. Eggs can also make you feel fuller for longer, limiting your overall food intake. Over a course of time, it can also contribute to better health parameters.
06. Are there any benefits?
A good benefit of the diet is that it restricts you from eating processed or unhealthy additives like sugar or too much caffeine, which are bad for you.
The diet has been designed to be continued for a maximum of 9-10 weeks time. Hence, the diet can be beneficial if short-term weight loss is on your mind.
07. Are there any dietary shortcomings?
One of the biggest concerns with the diet is its restrictive nature. The diet solely focusses on the consumption of low-cal, low-carb foods and ditches other food groups from your meal plan. While the working of such a diet may speed up weight loss in the short run, restrictive diets aren’t sustainable in the long run. Some even end up gaining weight after following restrictive diets.
Restrictions may also potentially increase your risk of nutritional deficiency and drain you of energy, which one needs to be careful about. After a while, the structure of the diet can also seem boring and prove difficult to follow so make you pick wisely.
08. How many boiled eggs can you have in a day?
Science suggests that eating up to 3 whole eggs a day poses no problem. However, eggs do heat up the body and potentially elevate cholesterol levels, so moderation is the best thing to practice while consuming eggs safely.
The boiled egg diet has its fair share of pros and cons. Depending on a sole food group or choice can only make you meet a certain goal. Hence, following a more sustainable regime to lose weight can help you stay fitter for longer. Good workout, healthy eating habits, good foods, timely meals and managing stress levels are keys to optimum weight management.