If you are looking for an effective diet to lose weight, you cannot miss the egg diet, also known as the boiled egg diet or the hard-boiled egg diet. But is the egg diet really good? It is an effective method, but it is also very restrictive, so it is not recommended to carry it out for more than two weeks. The main feature of this diet is that it is low in both calories and carbohydrates, so it is recommended only for specific people who are very overweight. The basis of this diet, as its name indicates, is the egg, a rich source of protein.
The hard-boiled egg diet has become famous for its ability to lose weight quickly and effectively, and that is according to a study in the International Journal of Obesity. Although it is a restrictive diet with which you can achieve powerful purposes, you should also know its benefits. Of course, before starting a diet of this type, always remember to consult your doctor or nutritionist and follow their guidelines and advice to carry out this diet under their supervision. Here we show you the properties of the egg :
High vitamin and nutritional value. Almost all the nutrients that the body needs are gathered in the egg. This has 13 vitamins, including its great contribution to B vitamins and vitamin D, as well as numerous antioxidants.
- Contains minerals. Iron, zinc, magnesium, calcium, sodium, selenium, potassium, or phosphorus are some of the minerals that make up the list of the high mineral value of the egg. All this, together with the vitamins, make the egg a perfect food, not only because it provides energy, but also because it reduces the risk of suffering from diseases and contributes to our physical and mental well-being.
- Rich in protein. The egg is the protein that the body uses best after milk since it covers 10% of adults and 30% in children of our protein needs. In addition, thanks to the consumption of eggs, neurotransmitters, enzymes, antibodies, and hormones are produced, while allowing cell regeneration as well as the maintenance and correct development of muscle mass.
- Healthy fats. Since it provides unsaturated fats, the egg increases “good” cholesterol or HDL.
- No preservatives or additives. The egg is free of preservatives and additives that can harm our health. In addition, it is an accessible, economical, healthy, and versatile food that can be integrated into numerous recipes.
Egg diet benefits
Now that you know the most outstanding properties of the egg, it is important to highlight the direct benefits of carrying out the boiled egg diet based on the consumption of two eggs a day. Here are the benefits of the egg diet :
- Helps lose weight. The egg is a low-calorie food, as it provides only 75 calories per unit. In addition, as it contains a lot of protein, it produces a satiating effect, so it reduces appetite by providing many nutrients and a few calories.
- Promotes brain development. Its nutrient content helps the development of the brain, memory, and learning. For its part, lutein also improves cognitive function in adults, as well as being good for vision.
- Reduces the risk of disease. Being rich in antioxidants, the egg contributes to the prevention of visual conditions such as cataracts, as well as reducing cholesterol and protecting our heart from cardiac problems.
How to do the egg diet
The egg diet is good for those who are overweight. Well, the reason is simple: this type of diet causes the body to enter ketosis, a state in which the body converts fat stores into ketones that will be responsible for feeding both the muscles and the brain, instead of the hydrates. This allows fat burning to be relatively fast, so weight loss is achieved in a short time compared to a traditional regimen since it makes the body run mainly on fat. In other words, the body burns fat 24 hours a day, 7 days a week. For all these reasons, it is perfect to carry it out as an effective shock method, since it allows you to lose weight quickly without going hungry. Yes indeed,
Although the diet is based on the consumption of two eggs a day, preferably in the morning, the rest of the day you should consume vegetables and lean protein. This is the list of foods allowed in the boiled egg diet :
- Protein: egg, chicken, turkey, or fish.
- Fruits and vegetables preferable asparagus, mushrooms, broccoli, zucchini, spinach, and grapefruit.
Remember that the main objective of the hard-boiled egg diet is to reduce the consumption of sugar and salt, so processed foods and refined sugars, as well as carbohydrates, are absolutely prohibited.
Example of the weekly menu of the egg diet
Although the basis of the diet is to eat at least two boiled eggs a day, we show you an example of a weekly menu for the egg diet that can help you plan:
- Breakfast: 2 boiled eggs + natural lemon juice
- Lunch: 170 grams of baked beef + 1 grapefruit
- Dinner: 1 hard-boiled egg + 140 grams of grilled chicken + 1 orange
- Breakfast: 2 boiled eggs + 2 oranges + cup of milk
- Lunch: 140 grams of grilled fish
- Dinner: 3 hard-boiled eggs
- Breakfast: 3 scrambled eggs with onion and parsley + natural lemon juice
- Lunch: 140 grams of skinless baked chicken + salad
- Dinner: 1 hard-boiled egg + 1 orange
- Breakfast: 2 boiled eggs + infusion
- Lunch: 170 grilled beef + chopped tomato + grilled vegetables
- Dinner: Steamed green vegetables with onion, garlic, and chives
- Breakfast: 2 boiled eggs + 1 orange
- Lunch: whole wheat toast + chopped tomato + low-fat white cheese
- Dinner: 140 grams of turkey sautéed with onion and garlic + steamed vegetables
- Breakfast: 2 hard-boiled eggs + whole wheat toast + infusion
- Lunch: grilled hake + salad
- Dinner: 140 grams of grilled turkey breast + spinach omelet
- Breakfast: 2 hard-boiled eggs + yogurt with granola
- Lunch: chicken breast with broccoli
- Dinner: grilled tuna + a hard-boiled egg + an orange
As we have pointed out, the egg diet is extreme and restrictive, so it is not suitable for everyone. It is important that before starting it you consult a nutrition professional to find out if it is adapted to you, otherwise, you could suffer side effects such as :
- Extreme exhaustion.
- Bad breath.
On the other hand, the boiled egg diet has a total of 1,000 calories a day, a little less than the recommended amount of between 1,200 and 1,500 calories a day, so it is important not to overdo it and always follow the guidelines of a professional.
Finally, it should be noted that if you want to carry out the egg diet without the rebound effect, it is important not to abuse this food, since excess eggs could not only cause health problems but could also cause a great rise in high cholesterol. Remember that through this diet there is a drastic change in the way the body produces energy and that it is important to combine eggs with other healthy foods in order to lose weight without putting your health at risk. Also, remember that diet can have different effects and results depending on each person, so the key to having a healthy weight is to always eat a healthy and balanced diet, exercise regularly, and always put yourself in the hands of a specialist.