The National Center for Biotechnology Information(1) qualifies eggs as a functional food as it provides moderate calories along with necessary proteins and nutrients. Due to their richness in fat-soluble compounds, they are appropriate for all ages and particularly beneficial for the elderly, children, and pregnant women. Many other studies have also called eggs to be a nutritional powerhouse as they provide the body with various components like vitamin D, phosphorus, vitamin A, fats, two B-complex vitamins, etc. The boiled egg diet, also called a ‘fad diet,’ has several versions, and all of them require eggs to be the primary content of the meal.
- 14-Day Egg Diet – This diet requires you to eat eggs in one meal of the day and include some proteins like chicken or fish in other meals of the day. Snacking is not allowed, but you can have some fruits during meals.
- Egg-Only Diet – It is a mono-diet where you eat eggs for an extended period. The diet requires you to eat hard-boiled eggs with water for all the meals in a day. Exercise is not recommended in this diet as you might already feel some fatigue.
- Keto Egg Diet – The aim is to help your body enter the metabolic state of ketosis to rush through the process of weight loss. It requires you to increase your fat intake and consume eggs with butter and cheese. Sources confirm that it is highly unsuitable for people who have diabetes, a heart condition, or eating disorders.
[Read: Eggs for Weight loss]
Pros and Cons of a Boiled Egg Diet
Confused about which diet to take up? To help you make a more informed decision, read these pros and cons of the diet.
1. Pros
Quick Weight Loss
An egg diet is also a low calorie and low carbohydrate diet. Studies confirm that a single egg contains only 17 calories. Along with being low in calories, they are high in other nutrients like protein, vitamin D, phosphorus, etc.
Strong Bones and Immunity
Eggs are rich in vitamin D, which promotes bone growth and a healthy immune system. The National Center for Biotechnology Information(2) further states that vitamin D increases the susceptibility of the body towards infections and other autoimmune diseases.
Improved Hair and Eyesight
Hair is also made 70% of keratin protein, which is replenished by an egg diet. Eggs rebuild the hair, along with smoothing and nourishing it. Additionally, egg whites are also very beneficial for improving eyesight.
[Read: Keto Egg Fast Diet]
2. Cons
Side Effects
Studies confirm that an egg diet can have many side effects as it can raise cholesterol in the body and risk many heart diseases. Some other potential side effects are digestive problems, lack of energy, etc.
Excess Sodium
Experts believe that eggs contain 62 milligrams of sodium and supply 3 percent of total sodium requirement in an adult individual. An egg diet risks high levels of sodium in the body, which can then cause many complications with the nervous system in the body. High sodium also increases the risk of osteoporosis, stomach cancer, etc.
Dos and Don’ts of a Boiled Egg Diet
If done rightly, an egg diet can help you lose 15 pounds in 2 weeks. Mentioned below are methods and tips you can follow to follow your egg diet regimen strictly. It is recommended to weigh yourself before you begin the diet to be able to analyze the results more accurately.
1. Dos
- Keep it short term; you might lose commitment with a long term plan.
- Strictly consume only three egg meals per day.
- Drink plenty of water.
- If planning to incorporate other proteins in the meals, only choose fruits, vegetables, and lean proteins.
2. Don’ts
- Strictly avoid alcohol and smoking.
- Avoid sugary beverages.
- Do not snack between meals.
- Refrain from eating 3 hours before going to bed.
[Read: Amazing Egg Weight Benefits]
Meal Plans for a Boiled Egg Diet
Specified below are some sample boiled egg meal plans. The meal plans are not limited to these, and many other options are probable. These will help you kick start your diet and stick to the correct rules.
MONDAY
Breakfast: 2 eggs, 1 orange
Lunch: 1 egg, ½ cup berries
Dinner: 1 egg, ½ cup chicken salad
TUESDAY
Breakfast: 2 eggs, 1 citrus fruit
Lunch: 1 cup of green salad
Dinner: 2 eggs, 1 orange
WEDNESDAY
Breakfast: 2 eggs, 1 citrus fruit
Lunch: 2 eggs, 1 whole-grain bread, 1 tomato
Dinner: 1 cup of chicken salad
THURSDAY
Breakfast: 2 eggs, 1 citrus fruit
Lunch: 1 cup of berries
Dinner: 2 ounces dinner steak
FRIDAY
Breakfast: 2 eggs, 1 citrus fruit
Lunch : 2 eggs, steamed carrots/broccoli
Dinner: 2 ounces baked fish, 1 grapefruit
SATURDAY
Breakfast: 2 eggs, 1 citrus fruit
Lunch: 1 cup berries
Dinner: 1 cup of chicken salad
SUNDAY
Breakfast: 2 eggs, 1 citrus fruit
Lunch: 1 egg, 1 cup steamed vegetables
Dinner: 1 cup of fish salad
[Read: Daily Eggs intake ]
Takeaway
As mentioned above, an egg diet is a fad diet and does not promise long term benefits. When it comes to losing weight, we should opt for sustainable plans, which include calorie control and other healthy foods required by a human body. It is, hence, advisable to include eggs in your diet and also follow a well-balanced diet.
FAQs
1. Is the Egg Diet Safe?
It is safe to follow it for the short term.
2. Is a Boiled Egg Good for Diet?
Yes, eggs are good for diet as they are low in calories and high in proteins.
3. What Fruits and Vegetables Can I Eat on the Boiled Egg Diet?
You can eat low carb fruits and vegetables, like greens, carrots, citrus fruits, mushrooms.
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