Raise your hand if you like hard-boiled eggs. Every? We understand. After all, they're nutritious, filling, and easy to make. And if you're a fan, you'll probably be very happy to hear that there is something called the “hard-boiled egg diet.”
ContentWhat is the hard-boiled egg diet? Hard-boiled egg diet: what can and cannot be eaten? The Hard-Boiled Egg Diet: BenefitsThe Hard-Boiled Egg Diet: What are the Cons? Conclusion
It's essentially an eating style high in, yes, hard-boiled eggs, and claims to promote weight loss. But is it? WomanEL will share expert opinions on this matter.
What is the hard-boiled egg diet?
The hard-boiled egg diet appears to be the origin of Ariel Chandler, author of The Boiled Egg Diet: The Easy and Fast Way to Lose Weight. But it's unknown whether Chandler is actually its creator, says Grace Clark-Hibbs, RD, registered dietitian and founder of Nutrition with Grace.
The Hard Boiled Egg Diet focuses on hard-boiled eggs (which is generally a healthier cooking method than, say, scrambled eggs or frying because it doesn't require adding oil to cook). But, despite the name, it does not always contain only eggs. Some versions also emphasize lean protein and limit carbohydrates. Which essentially makes this diet a sort of low-carb diet.
According to Charmaine Jones, registered dietitian and founder of Food Jonezi, there are different versions: traditional, with egg and grapefruit, and with just egg. Of the three versions, “the traditional version has become the most popular,” Jones says. So, for the sake of simplicity, let's focus on the traditional version from now on.
The “hard-boiled eggs” diet: what you can and cannot eat?
The traditional and most popular option involves three meals a day (breakfast, lunch and dinner) without snacks in between. At each meal, you consume at least two hard-boiled eggs along with lean proteins (eg, chicken, fish), non-starchy vegetables (eg, leafy greens, tomatoes), some fruits (especially low-carb ones, eg, grapefruit, oranges) and zero-calorie drinks (eg water, unsweetened tea).
What about prohibited items? The main foods to limit or avoid on this diet are carbohydrates such as bread, rice and pasta. This includes starchy vegetables (eg potatoes) and legumes (eg beans, lentils). High carbohydrate fruits such as bananas and apples are also prohibited, as are sugar-sweetened drinks such as sweetened tea or juice.
Heavily processed snacks (such as potato chips, crackers, etc. ) contain a large amount of carbohydrates. Therefore, they do not fit into this diet at all.
Only full-fat dairy products such as butter, cheese, whole milk and full-fat yogurt are allowed in the dairy department.
Hard-boiled eggs diet: benefits
Health benefits of eggs, Source: freepik.com < p>First, let's get this straight: eggs are good for you! Eggs are one of the most nutritious foods on the market when consumed in healthy quantities. Not only do they contain lean protein, but they also contain vitamins A, D, E and K, as well as zinc, selenium and B vitamins. Eggs are also rich in lutein and zeaxanthin, antioxidants that are very beneficial for eye health.
< What's more, according to a 2019 scientific review published in the journal Nutrients, the humble egg contains iron (which promotes cell growth), zinc (which strengthens the immune system), and calcium (which promotes bone health).
The good news is that eggs are quite inexpensive, which means that most of your diet menu will be easy on the wallet.
The “hard-boiled eggs” diet: what are the disadvantages?
A low-calorie, low-carbohydrate diet of boiled eggs can potentially cause weight loss in the short term. But that's the thing: it's short-term. The initial pounds loss will be due to water weight loss, but you won't actually lose fat. This has to do with how carbohydrates are stored in the body. Even if you can stick to the diet for a couple of weeks or longer, the effects likely won't be sustainable.
This leads to the next point: the diet is restrictive. In particular, it allows you to practically avoid consuming carbohydrates, which are the main source of fuel for your body. The combination of being low in carbs and low in calories is likely to leave you feeling unsatisfied and hungry.
Severely restricting carbohydrates will also make it more difficult to meet your daily fiber needs. Low fiber intake can increase your risk of irregular bowel movements (hello, constipation) and constant hunger, since fiber has a satiating effect.
There is also the problem of focusing too much on one food item—in this case, eggs. Yes, eggs are generally considered healthy, but keep in mind that they are considered nutritious, as Jones puts it, “in healthy quantities.” The American Heart Association defines a “healthy amount” as one whole egg or two egg whites per day. This recommendation applies to all adults with or without risk of cardiovascular disease.
Ultimately, “focusing on one nutrient or food, such as eggs, is not a healthy strategy in the long term,” says Clark-Hibbs. This poses a risk of becoming deficient in the nutrients that keep your body functioning properly.
Conclusion
Although the hard-boiled egg diet includes more than just eggs, it is still very strict. The meal plan is low in calories and carbohydrates, so it lacks the nutrients your body needs to stay healthy. And while these features may stimulate short-term weight loss, the effects likely won't be sustainable.
As Clarke-Hibbs notes, the “best” diet is one that is well-balanced and includes a variety of foods. Unfortunately, the diet of hard-boiled eggs does not live up to expectations in all respects.
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