If you’re looking for a weight-loss diet that works, the egg diet, also known as the boiled egg diet or the hard-boiled egg diet, is a must-try. Is the egg diet, however, truly beneficial? It’s a good strategy, but it’s also highly restricted, so it’s not recommended to use it for more than two weeks. This diet’s key feature is that it is low in both calories and carbohydrates, hence it is only suggested for persons who are extremely overweight. The egg, a strong source of protein, is the foundation of this diet, as its name suggests.
Do you have any questions on how to follow the egg diet? Then, in this post, we’ll show you how to stick to the egg diet without experiencing a rebound effect. Please take note!
According to a study published in the International Journal of Obesity, the hard-boiled egg diet has become famous for its capacity to help people lose weight quickly and successfully. Although it is a restrictive diet that can yield powerful results, you should be aware of its advantages. Of course, always contact with your doctor or nutritionist before beginning a diet of this nature, and follow their rules and advise to carry out this diet under their supervision. The following are the characteristics of the egg:
- Vitamin and nutritional value are high. The egg contains almost all of the nutrients that the body need. This contains 13 vitamins, including a significant amount of B vitamins and vitamin D, as well as various antioxidants.
- Minerals are present. Iron, zinc, magnesium, calcium, sodium, selenium, potassium, and phosphorus are just a few of the minerals on the egg’s high mineral value list. All of this, together with the vitamins, makes the egg a wonderful food, not only for providing energy, but also for lowering the risk of sickness and contributing to our physical and mental well-being.
- Protein-rich food. After milk, the egg is the protein that the body takes advantage of the most, since it covers 10% of our protein demands in adults and 30% in children. In addition, neurotransmitters, enzymes, antibodies, and hormones are formed as a result of egg ingestion, allowing cell regeneration as well as the proper development and maintenance of muscle mass.
- Fats that are good for you. The egg raises “good” cholesterol, or HDL, since it contains unsaturated fats.
- There are no preservatives or additives in this product. Preservatives and substances that are harmful to human health are not present in the egg. Furthermore, it is a simple, inexpensive, healthful, and flexible dish that can be used in a variety of recipes.
Benefits of Egg Diet
Now that you’ve learned about the egg’s best qualities, it’s time to focus on the direct advantages of following a boiled egg diet consisting of two eggs each day. The following are some of the advantages of an egg diet:
- It aids with weight loss. The egg is a calorie-dense food, containing only 75 calories per unit. Furthermore, because it contains a high protein content, it has a satiating effect, reducing appetite while having a high nutrient-to-calorie ratio.
- Promotes the growth of the brain. Its nutrient content aids in the development of the brain, memory, and learning abilities. Lutein, on the other hand, boosts cognitive performance in adults while also being beneficial to vision.
- Reduces the chances of getting sick. The egg’s high antioxidant content helps to prevent vision problems like cataracts, as well as lowering cholesterol and protecting our hearts from heart disease.
How to Do Egg Diet
For those who are overweight, the egg diet is beneficial. The explanation is simple: this type of diet causes the body to enter ketosis, a state in which fat stores are converted into ketones, which are used to power both the muscles and the brain instead of carbohydrates. Because it forces the body to operate primarily with fat, this allows for relatively rapid fat burning, resulting in weight loss in a shorter time than with a standard plan. To put it another way, the human body burns fat 24 hours a day, seven days a week. For all of these reasons, it is ideal for use as an effective shock strategy, as it allows you to lose weight quickly without depriving yourself of food. Yes, absolutely.
Although the diet calls for two eggs a day, preferably in the morning, the rest of the day should be filled with vegetables and lean protein. The following foods are permitted on the boiled egg diet:
- Egg, chicken, turkey, or fish are all good sources of protein.
- Asparagus, mushrooms, broccoli, zucchini, spinach, grapefruit are some of the best fruits and vegetables to eat.
Remember that the major goal of the hard-boiled egg diet is to cut down on sugar and salt intake, thus processed foods, refined sugars, and carbohydrates are strictly forbidden.
Egg Diet Weekly Menu Example
Although the diet’s foundation is eating at least two boiled eggs every day, we’ve included an example of a weekly egg diet menu to help you plan:
- 2 cooked eggs + fresh lemon juice for breakfast
- 170 g of cooked beef + 1 grapefruit for lunch
- 1 hard-boiled egg + 140 g grilled chicken + 1 orange for dinner
- 2 boiled eggs + 2 oranges + a cup of milk for breakfast
- 140 g of grilled salmon for lunch
- 3 cooked eggs for dinner
- 3 scrambled eggs with onion and parsley + natural lemon juice for breakfast
- 140 g skinless roasted chicken + salad for lunch
- 1 hard-boiled egg + 1 orange for dinner
- 2 cooked eggs + infusion for breakfast
- 170 grilled beef, diced tomato, and grilled vegetables for lunch
- Steamed green veggies with onion, garlic, and chives for dinner
- 2 boiled eggs + 1 orange for breakfast
- Whole meal bread with chopped tomato and low-fat white cheese for lunch
- Dinner: boiled veggies and 140 g of turkey sautéed with onion and garlic
- 2 hard-boiled eggs + toasted whole meal bread + infusion for breakfast
- Grilled hake with salad for lunch
- 140 g grilled turkey breast + spinach tortilla for dinner
- 2 cooked eggs + yoghurt with granola for breakfast
- Chicken breast with broccoli for lunch
- grilled tuna with a hard-boiled egg and an orange for dinner
Disadvantages of Egg Diet
The egg diet is harsh and rigorous, as we’ve already mentioned, so it’s not for everyone. It is critical that you visit a nutritionist before beginning to ensure that it is appropriate for you; otherwise, you may experience adverse effects such as:
- Exhaustion is at an all-time high.
- Bad breath is a problem.
The boiled egg diet, on the other hand, contains a total of 1,000 calories per day, which is a little less than what is advised, which is between 1,200 and 1,500 calories per day, so be careful not to overdo it and always seek professional advice.
Finally, it should be emphasized that if you want to avoid the rebound effect of the egg diet, you must not abuse this meal, as an excess of eggs can bring not only health problems, but also a significant increase in high cholesterol. Remember that this diet causes a significant change in the way the body creates energy, and that in order to lose weight without jeopardizing your health, you must combine the egg with other healthy foods. Also, keep in mind that diet can have a variety of affects and outcomes depending on the individual. So the key to maintaining a healthy weight is to consume a well-balanced diet, exercise regularly, and always seek the advice of a professional.