Keto Means
Keto Means
Photo: Klaus Nielsen
BOTTOM LINE: Although the boiled egg diet encourages eating healthy food groups and may promote short-term weight loss, it's overly restrictive and unsustainable. Any weight you lose may be regained once you return to your typical eating pattern.
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Read More »Healthline diet score: 1.33 out of 5 The boiled egg diet is a fad diet that promises fast weight loss. As the name implies, the diet involves eating several servings of hard-boiled eggs per day, along with other lean proteins, non-starchy vegetables, and low carbohydrate fruits. While some appreciate the structured style of the plan and claim that it can jump-start weight loss, those beliefs don’t hold up to science. The diet is highly restrictive, difficult to follow, and generally ineffective. This article reviews the boiled egg diet and whether it promotes weight loss and supports your health. DIET REVIEW SCORECARD Overall score: 1.33
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Read More »lemons, limes, oranges, watermelon, berries, and grapefruit Fats and oils: coconut oil, butter, and mayonnaise — all in small amounts coconut oil, butter, and mayonnaise — all in small amounts Beverages: water, sparkling water, diet soda, and unsweetened tea and coffee water, sparkling water, diet soda, and unsweetened tea and coffee Herbs and spices: garlic, basil, turmeric, pepper, rosemary, and oregano Some variations of the plan also permit low fat dairy products, including skim milk and low fat yogurt and cheese. Restricted foods The boiled egg diet limits most foods with moderate to high carb counts, including starchy vegetables, grains, and many fruits. Sugar-sweetened beverages like soda are also off-limits, along with processed foods like sweet and salty snacks, frozen meals, and fast food. Here are some foods that the boiled egg diet restricts: Starchy vegetables: potatoes, sweet potatoes, legumes, corn, and peas potatoes, sweet potatoes, legumes, corn, and peas High carb fruits: bananas, pineapples, mangoes, and dried fruit bananas, pineapples, mangoes, and dried fruit Grains: bread, pasta, quinoa, couscous, farro, buckwheat, and barley bread, pasta, quinoa, couscous, farro, buckwheat, and barley Processed foods: bacon, convenience meals, fast food, chips, pretzels, cookies, and sweets bacon, convenience meals, fast food, chips, pretzels, cookies, and sweets Sugar-sweetened beverages: soda, juice, sweet tea, and sports drinks Consider that many of these restricted foods contain essential nutrients and are nutritious, healthy options for most people. Summary The boiled egg diet involves eating only three meals per day, each consisting of non-starchy vegetables, low carb fruits, and eggs or other lean proteins. No snacks are allowed between meals. Does the boiled egg diet help you lose weight? The boiled egg diet consists mostly of low calorie foods like eggs, non-starchy vegetables, and low carb fruit. Thus, following the diet will likely lead to a calorie deficit, meaning that you’ll consume fewer calories than you burn throughout the day. A calorie deficit is one of many factors that may play a role in weight management ( 1 , 2 , 3 ). The boiled egg diet is also low in carbs. A low carb diet may enhance weight loss efforts ( 4 ). In fact, a review of 12 studies found that following a short-term, low carb diet significantly increased weight loss and improved several other risk factors for heart disease, such as blood pressure ( 5 ). In addition, a study in 164 people with overweight or obesity found that following a low carb diet for 20 weeks significantly enhanced metabolism and decreased levels of the hunger hormone ghrelin, compared with a high carb diet ( 6 ). However, research into the effects of low carb diets is inconsistent. It’s also not clear whether the potential weight loss or possible health benefits of a low carb diet last long term ( 5 ). Keep in mind that although restrictive fad diets like this one may lead to initial weight loss, you’re likely to regain the lost weight once you resume your typical diet. Therefore, it’s not the best option for sustainable, long-term weight loss. Summary The boiled egg diet is low in calories and carbs, which may cause short-term weight loss. However, you may regain weight once you resume your typical diet. Potential benefits of the boiled egg diet The boiled egg diet encourages followers to eat several healthy foods, including lean proteins, eggs, fruits, and vegetables, which are rich in many vitamins, minerals, and antioxidants that are important to your health ( 7 , 8 ). The diet also limits foods that are less nutritious, like sugar-sweetened beverages and many processed foods. Besides being high in calories, carbs, and added sugar, studies show that sugar-sweetened beverages can contribute to issues like cavities, high blood pressure, inflammation, and insulin resistance ( 9 , 10 , 11 ). Furthermore, research shows that diets high in processed foods may be associated with a higher risk of obesity, heart disease, and cancer ( 12 , 13 , 14 ). However, the boiled egg diet’s downsides outweigh its potential benefits. You can incorporate the same healthy foods and limit the same less nutritious foods while following a more sustainable eating pattern that better supports overall health. Summary The boiled egg diet encourages eating several nutritious ingredients and restricts many less nutritious foods. However, you can incorporate the same healthy foods and limit the same less nutritious foods on a more sustainable eating pattern. Downsides of the boiled egg diet The boiled egg diet is highly restrictive and offers little variety, permitting only a handful of specific foods and eliminating entire food groups. The diet is not only difficult to follow long term, but it can also be challenging to meet your nutritional needs. Because only a few specific foods are permitted, your risk of nutrient deficiencies increases, especially if you follow the diet for a long time. For example, whole grains are rich in necessary fiber, vitamins, and minerals, while starchy vegetables like potatoes are great sources of the vitamin C, potassium, and magnesium that your body needs. Neither of these food groups is allowed on the diet ( 15 , 16 ). What’s more, one egg only provides about 72 calories, meaning a diet based around eggs would likely offer little energy overall. Following the boiled egg diet may not result in enough caloric intake for most people ( 17 ). It’s unlikely that you would develop a nutrient deficiency by following the diet for the recommended time frame of 2 weeks. Still, prolonged calorie restriction causes serious side effects that may damage your body, including low energy levels, impaired immune function, decreased bone density, menstrual disturbances, and more ( 18 , 19 , 20 ). The boiled egg diet may also promote unhealthy eating habits or poor relationships with food since it eliminates entire food groups and severely restricts food intake. Heads-up If you find yourself preoccupied with food or your weight, feel guilt surrounding your food choices, or routinely engage in restrictive diets, consider reaching out for support. These behaviors may indicate a disordered relationship with food or an eating disorder. Disordered eating and eating disorders can affect anyone, regardless of gender identity, race, age, socioeconomic status, or other identities. They can be caused by any combination of biological, social, cultural, and environmental factors — not just by exposure to diet culture. Talk with a qualified healthcare professional, such as a registered dietitian, if you’re having difficulty. You can also chat, call, or text anonymously with trained volunteers at the National Eating Disorders Association helpline for free or explore the organization’s free and low cost resources. Summary The boiled egg diet is highly restrictive, unsustainable, and offers little variety. It encourages a severely reduced calorie intake and may promote unhealthy eating habits.
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Read More »Healthier options to try If weight loss is your goal, be sure to talk with a qualified healthcare professional before making drastic changes to your diet. There are many other healthy, effective, and sustainable eating patterns available that are available to you. For example, the Mediterranean diet has been associated with increased weight loss, decreased belly fat, and a lower risk of overweight and obesity ( 21 , 22 , 23 ). This plan is much less restrictive than the boiled egg diet and encourages a variety of nutrient-dense foods, including heart-healthy fats, whole grains, fruits, vegetables, and legumes ( 24 ). Low carb diets may also be effective for short-term weight loss without all of the unnecessary rules and restrictions of the boiled egg diet ( 25 ). Overall, though, it’s best to work with a registered dietitian to create an individualized plan that works for your weight loss goals and food preferences. Summary There are many eating patterns and weight loss programs that are more effective and sustainable than the boiled egg diet, including both general and commercial diet plans.
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