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Do you love eggs? And do you want to lose at least 20 pounds in 2 weeks? Then the boiled egg diet may just be right for you. The truth is that this diet is not sustainable. In other words, it will not provide you with long term weight loss or improve your health.
You can definitely lose some weight on this diet. However, it is very restricting against other vital nutrients you need for a balanced diet. So while you may try it out, it is not advised to do this diet over a prolonged duration. And like all other kinds of fad diets, it is recommended you consult your doctor before starting.
What Is The Boiled Egg Diet And How Does It Work?
When doing the boiled egg diet, you can eat a minimum of 2 to 3 eggs per day. In contrast to some other fad diets, you still get to eat other things too. You can include a lean protein and low-carb fruits and vegetables in this diet.
There are several versions of the boiled-egg diet, according to the book The Boiled Egg Diet: The Easy, Fast Way to Weight Loss! by Arielle Chandler.
In this book, you will find a structured meal plan, recipes, and foods you can eat and foods to avoid, making it easy to tailor the diet to your specific tastes and preferences.
According to the originator of the diet, this low carb, the low-calorie eating model can help you lose up to 25 pounds (11 kg) in just 2 weeks.
In addition to increasing weight loss, advocates claim that the diet supplies nutrients that enhance blood sugar control, promote healthy vision, and strengthen your bones, hair, and nails.
How To Follow The Boiled Egg Diet
There are many variations of this diet but, the most common version people follow today goes this way;
Breakfast: At least two eggs and one piece of fruit (low-carb vegetable or protein optional)
Lunch: Eggs or lean protein and low-carb vegetables
Dinner: Eggs or lean protein and low-carb vegetables
Foods You Can Eat On This Diet
This diet consists mainly of eggs, lean proteins, and low-carb vegetables and fruits. The food choices are varied enough to not feel restricted while on this diet in contrast to other kinds of diet.
Zero-calorie beverages are also allowed, including water and unsweetened tea or coffee.
Some of the food choices advised by the creator of this diet are:
- Eggs: egg yolks and whites
- Lean proteins: skinless poultry, fish, 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 — all in small amounts
- Beverages: water, sparkling water, diet soda, and unsweetened tea and coffee
- Herbs and spices: garlic, basil, turmeric, pepper, rosemary, and oregano
The Boiled Egg Diet Sample Menu
Below is a 7-day sample menu you can follow to achieve your weight loss goals. This is just an idea but you can incorporate your preferences and switch things around.
Breakfast: 2 boiled eggs and freshly squeezed orange juice
Lunch: grilled fish on salad
Dinner: grilled lamb and zucchini
Breakfast: Two eggs, tomatoes, and berries
Lunch: grilled chicken on a salad
Dinner: pork chops with cauliflower rice
Breakfast: 2 eggs and melon
Lunch: grilled salmon and steamed brocolli
Dinner: beef roast with vegetable medley
Breakfast: 2 eggs, spinach, and berries
Lunch: chicken breast strips on salad
Dinner: grilled lamb and zucchini
Breakfast: two eggs, slice of ham or strawberries
Lunch: baked cod with asparagus
Dinner: grilled chicken skewers with bell peppers medley
Breakfast: 2 eggs, spinach, and orange juice
Lunch: lamb chops with steamed broccoli
Dinner: Tilapia with green beans
Breakfast: 2 eggs with tomatoes and melon
Lunch: grilled salmon on salad
Dinner: baked cod with green beans
Is the boiled egg diet healthy?
Overall, this diet comprises healthy food, however, it is not a balanced diet. Eggs are rich in B vitamins, iron, and magnesium but your body needs other vitamins and minerals that can only be gotten from other food elements.
This makes the boiled egg diet extremely restrictive and very low in calories. This diet can cause serious weaknes if you live a very active life. The more active your life is, the more energy (calories) you will need.
The boiled egg diet is low in calories and carbs, which could cause short-term weight loss. However, you may regain the weight once a normal diet is resumed.
In order to keep your results for longer, it is advised you stick to a healthy diet that incorporates more food components in combination with a fitness routine. This diet is suitable for a kick start into weight loss but it is not healthy enough to sustain you over a prolonged duration.