In today's world, many individuals are searching for efficient methods to achieve rapid weight loss. The boiled egg diet, a dietary strategy emphasizing eggs, lean proteins, non-starchy vegetables, and low-carbohydrate fruits, has gained traction. This plan is designed to be low in calories and carbohydrates, potentially leading to a weight loss of up to 25 pounds within 14 days. It's important to approach this diet with awareness of its potential advantages and disadvantages.
What is the Boiled Egg Diet?
The boiled egg diet, often referred to as the egg and chicken diet, is a low-calorie, low-carb diet based on the premise that regular egg consumption promotes satiety and helps maintain muscle mass during weight loss. While different versions of the diet exist with varying meal requirements, the fundamental principle involves consuming eggs, lean proteins, and non-starchy vegetables while maintaining a calorie deficit. Some variations also permit the inclusion of grapefruit.
The boiled egg diet is a restrictive eating plan that limits followers to specific foods for each meal, eliminating snacks between meals. A typical breakfast includes at least two eggs, a serving of a non-starchy vegetable like tomato or asparagus, and a low-carb fruit such as grapefruit. Lunch and dinner consist of non-starchy vegetables and either eggs or a small serving of another lean protein source like chicken or fish. Although exercise is not mandatory, light physical activity is encouraged to maximize results.
How the Boiled Egg Diet Works
The diet's efficacy is attributed to its low calorie and carbohydrate content. A calorie deficit, achieved by consuming fewer calories than expended, is crucial for weight management. Low-carb diets may also enhance weight loss efforts. Research suggests that short-term, low-carb diets can significantly increase weight loss and improve heart disease risk factors like blood pressure.
However, the long-term effects of low-carb diets remain inconsistent. While restrictive diets like the boiled egg diet may initially lead to weight loss, the weight is often regained upon resuming a typical diet.
Read also: Keto Diet Eggs
What You Can Eat
The boiled egg diet primarily consists of eggs, lean proteins, and low-carb fruits and vegetables. Calorie-free beverages like water and unsweetened tea or coffee are also allowed.
Permitted foods include:
- Eggs: Whole eggs and egg whites, preferably hard-boiled in some variations.
- Lean proteins: Skinless poultry, fish (tuna, cod, salmon), and lean cuts of lamb, beef, and pork.
- Non-starchy vegetables: Spinach, kale, arugula, broccoli, bell peppers, zucchini, collard greens, and tomatoes.
- Low-carb fruits: Lemons, limes, oranges, watermelon, berries, and grapefruit.
- Fats and oils: Coconut oil, butter, and mayonnaise in small amounts.
- Beverages: Water, sparkling water, diet soda, and unsweetened tea and coffee.
- Herbs and spices: Garlic, basil, turmeric, pepper, rosemary, and oregano.
Some variations may also permit low-fat dairy products like skim milk, low-fat yogurt, and cheese.
What Not to Eat
The boiled egg diet restricts most foods with moderate to high carbohydrate counts, including starchy vegetables, grains, and many fruits. Sugar-sweetened beverages and processed foods are also prohibited.
Restricted foods include:
- Starchy vegetables: Potatoes, sweet potatoes, legumes, corn, and peas.
- High-carb fruits: Bananas, pineapples, mangoes, and dried fruit.
- Grains: Bread, pasta, quinoa, couscous, farro, buckwheat, and barley.
- Processed foods: Bacon, convenience meals, fast food, chips, pretzels, cookies, and sweets.
- Sugar-sweetened beverages: Soda, juice, sweet tea, and sports drinks.
- Dairy products: Milk, cheese, yogurt (in most versions).
- Foods and drinks with added sugar: Juice, soda, alcohol, desserts.
- Highly processed meats: Sausage, pepperoni, bacon, hot dogs.
Many of these restricted foods contain essential nutrients and are typically considered healthy options.
Pros of the Boiled Egg Diet
- Nutrient-dense foods: The diet encourages the consumption of healthy foods like lean proteins, eggs, fruits, and vegetables, which are rich in vitamins, minerals, and antioxidants.
- Limits unhealthy foods: It restricts less nutritious foods like sugar-sweetened beverages and processed foods, which are linked to health issues like cavities, high blood pressure, inflammation, insulin resistance, obesity, heart disease, and cancer.
- High-quality protein intake: Eggs are a complete protein source, containing all nine essential amino acids.
- Eye and brain health: Eggs are rich in lutein, zeaxanthin, and choline, which support eye and brain health.
- Potential heart health benefits: Moderate egg consumption may improve cholesterol patterns and reduce the risk of cardiovascular disease.
- Convenience and versatility: Boiled eggs are easy to prepare and can be used in various meals and snacks.
Cons of the Boiled Egg Diet
- Restrictive and unsustainable: The diet is highly restrictive, offering little variety and potentially leading to nutrient deficiencies. It is difficult to follow long-term and may promote unhealthy eating habits.
- Low calorie intake: The diet may result in insufficient calorie intake for some individuals, leading to low energy levels, impaired immune function, and decreased bone density.
- Potential for weight regain: Weight loss achieved through this diet is often short-term, with weight regain common upon resuming a regular diet.
- Not suitable for everyone: The diet may not be appropriate for individuals with certain medical conditions, such as diabetes, heart disease, or eating disorders.
- Cholesterol concerns: The high cholesterol content of eggs may be a concern for individuals with heart disease or high cholesterol.
- Lacks dietary fiber: The exclusion of whole grains, which are rich in dietary fiber, can be detrimental to gut health.
Potential Benefits (and Why They May Not Last)
The central claim of most versions of the egg diet is that they help you lose weight rapidly. Experts largely agree that restrictive food plans such as the egg diet may not be the healthiest option for weight loss or weight management.
Read also: Eggs on a Carnivore Diet
Other potential benefits include:
- May reduce appetite: Eggs are very filling, and numerous studies show that eating eggs can help you feel fuller for longer, leading to consuming fewer calories per day and will likely promote weight loss.
- May promote belly fat loss: Ketogenic diets like the egg fast may help you burn more belly fat than low-fat diets.
- May reduce insulin resistance: Several studies show that ketogenic diets may reduce insulin resistance, which in turn can improve your body’s ability to manage blood sugar levels.
Potential Risks of the Egg and Chicken Diet
The chicken and egg diet is considered a fad diet and, while it could lead to rapid weight loss, it has not been proven safe or sustainable. Severely limiting your nutrient intake can have both short and long-term health effects.
If you’re new to ketogenic diets, you may experience the keto flu, which is caused by your body adapting to ketones as a source of energy instead of glucose. Common symptoms include increased hunger, irritability, low energy, sleep issues, nausea, poor mental function, weakness, headaches, and bad breath. Constipation is another possible side effect, as the diet restricts high-fiber foods like vegetables and fruits.
The egg fast is unsuitable for people with certain medical conditions like diabetes, eating disorders, cholesterol hyper-responders, and people without a gallbladder. It’s also inappropriate for people who cannot eat eggs, such as vegans, those with egg allergies, or those who avoid eggs for religious reasons. Additionally, egg fasts - along with other types of fasting - are inappropriate for pregnant or breastfeeding women.
Is the Boiled Egg Diet Safe?
If you have a history of disordered eating, restrictive diets of any kind (including the boiled-egg diet) aren’t for you. Those living with chronic health conditions, especially any that require taking medication, would be wise to check with their healthcare team before making any dramatic changes to their diet - and the boiled-egg diet would count as dramatic. On the other hand, people who don’t have a history of eating disorders or a current health condition are unlikely to face health issues if they do the boiled-egg diet in the short term.
Should You Try the Boiled Egg Diet?
While the boiled egg diet may offer short-term weight loss, it is generally not recommended due to its restrictive nature and potential for long-term health risks. Sustainable weight loss and overall health are better achieved through a balanced diet and regular exercise.
Read also: Breakfast for Weight Loss
Before embarking on any weight loss program, consulting with a healthcare professional or registered dietitian is crucial. They can provide personalized guidance based on individual health needs and preferences. There are many other healthy, effective, and sustainable eating patterns available to you.
Alternatives to the Boiled Egg Diet
More sustainable and balanced dietary approaches include the Mediterranean diet, which emphasizes heart-healthy fats, whole grains, fruits, vegetables, and legumes. Low-carb diets, without the extreme restrictions of the boiled egg diet, can also be effective for short-term weight loss.
Sample 7-Day Boiled Egg Diet Plan
Here is a sample week on the egg diet taken from the book Boiled Egg Diet by Joseph Lavin:
- Day 1: 1 fruit and 2 boiled eggs for breakfast; Chicken and a salad for lunch; Salad, 2 boiled eggs, and 1 orange for dinner
- Day 2: 1 fruit and 2 boiled eggs for breakfast; 1 fruit and 2 slices of bread for lunch; Chicken and salad for dinner
- Day 3: 1 fruit and 2 boiled eggs for breakfast; Chicken and salad for lunch; Salad, orange, and 2 boiled eggs for dinner
- Day 4: 1 fruit and 2 boiled eggs for breakfast; Steamed vegetables, cheese and 2 boiled eggs for lunch; Steamed chicken and salad for dinner
- Day 5: 1 fruit and 2 boiled eggs for breakfast; Tuna salad for lunch; Salad and 2 boiled eggs for dinner
- Day 6: 1 fruit and 2 boiled eggs for breakfast; Tuna salad for lunch; A lean protein and salad for dinner
- Day 7: 2 boiled eggs for breakfast; Veggies and steamed chicken for lunch; A lean protein and a salad for dinner
Sample 14-Day Boiled Egg Diet Plan
Here is one of two 14-day boiled egg diet meal plan samples for guidance:
- Eat your favorite citrus fruit and two hard-boiled eggs for breakfast. Choose a steamed chicken filet or a low-calorie salad and a cup of Greek yogurt for lunch.
- Eat your favorite citrus fruit and two hard-boiled eggs for breakfast. Enjoy a grapefruit and roasted fish for lunch.
- Eat your favorite citrus fruit and two hard-boiled eggs for breakfast. You can choose different citrus fruits to make your menu more diverse. Eat a salad with two boiled eggs for lunch.
- Start your day with your favorite citrus fruit or even have ½ glass of fresh citrus fruit juice and two hard-boiled eggs. Mix it up with the salad for lunch, perhaps a tuna or salmon salad, and eat two hard-boiled eggs for dinner.
- Eat two hard-boiled eggs and a citrus fruit for breakfast. Eat grilled fish and vegetable salad for lunch.
- Start your day with your favorite citrus fruit and two hard-boiled eggs. Two hard-boiled eggs and ½ grapefruit will be your breakfast.
- Eat two hard-boiled eggs for breakfast, and some chicken with vegetable salad for lunch.
- Start your day with a low-carb fruit and two hard-boiled eggs. Grilled chicken and vegetable salad will be your lunch.
- Include two boiled eggs and a low-carb fruit in your breakfast. Salad and grilled or boiled chicken will be your lunch.
- Start this day with a fruit and two hard-boiled eggs. Your second meal will consist of steamed vegetables, your favorite cheese (opt for low-fat), and a boiled egg.
- Start this day with two hard-boiled eggs. Eat steamed vegetables and grilled chicken for lunch.
- Remember to stay properly hydrated during these two weeks.