Eggs are a high-protein food that we commonly consume every day. However, have you ever heard of the boiled egg diet as a way to help with weight loss?
It’s even claimed that the boiled egg diet can help you lose up to 11 kg in 14 days. Is that really true? To avoid any misunderstandings, let’s take a closer look at the benefits of the boiled egg diet and how to follow it properly.
What Is the Boiled Egg Diet?
The boiled egg diet is a diet that focuses on consuming boiled eggs for two weeks. In addition, it emphasizes a low-carbohydrate and low-calorie eating pattern.
In this diet, you consume at least 2–3 boiled eggs per day. You are also only allowed to drink water or other zero-calorie beverages. Foods high in carbohydrates and sugar, such as rice, pasta, bread, and similar items, are not allowed.
There are many versions of this diet, but the basic principle is quite similar. You eat boiled eggs for breakfast, then consume other sources of animal protein along with vegetables or fruits for lunch and dinner.
However, not all protein sources are permitted. The allowed options are eggs, chicken, fish, and turkey. As for fruits and vegetables, you can consume items such as grapefruit, mushrooms, spinach, broccoli, and asparagus.
How to Follow the Boiled Egg
The boiled egg diet is a popular high-protein diet method because it is simple, effective, and easy to follow.
1. Basic Rules for the Boiled Egg Diet
- Consume 2–3 boiled eggs per day, usually for breakfast.
- Combine them with low-carbohydrate foods such as green vegetables, low-sugar fruits, and other protein sources like skinless chicken or fish.
- Avoid processed foods, sugar, sugary drinks, and simple carbohydrates such as white bread or white rice.
2. Sample of Boiled Egg Diet Menu (7 Days)
Day 1
- Breakfast: 2 boiled eggs + 1 apple
- Lunch: Grilled skinless chicken + steamed vegetables
- Dinner: 1 boiled egg + green salad without high-fat dressing
Day 2
- Breakfast: 2 boiled eggs + 1 orange
- Lunch: Grilled fish + boiled broccoli
- Dinner: Boiled eggs + tomatoes and cucumber
Day 3
- Breakfast: 2 boiled eggs + a cup of unsweetened green tea
- Lunch: Grilled chicken breast + asparagus
- Dinner: 2 boiled eggs + steamed spinach
Day 4 - 7
Repeat the meal pattern with variations of vegetables and fruits according to your preference, while staying focused on high protein and low carbohydrates.
How the Boiled Egg Diet Works
Basically, eggs contain not only protein but also energy, carbohydrates, fats, cholesterol, minerals (such as calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc), as well as vitamins like A, B, D, E, and K, all of which help provide energy for the body. To obtain all these benefits, you need to eat the whole egg.
The egg white contains most of the protein, while the yolk contains most of the other nutrients.
To lose weight, a calorie deficit is required. However, the body still needs a variety of nutrients to maintain proper function and overall health.
Therefore, you can combine boiled eggs with plenty of vegetables and drink enough water to support weight loss. Make sure that the foods and drinks you consume do not violate the restrictions mentioned above.
Is the Boiled Egg Diet Safe?
Many people may wonder whether the boiled egg diet is safe to follow. In reality, this diet can be considered quite strict because it imposes certain limitations on the foods and beverages you can consume.
These restrictions mean you may miss out on some important nutrients, such as fiber, potassium, and magnesium. That’s why the boiled egg diet is not recommended for more than 14 days.
In addition to potential nutrient deficiencies, the boiled egg diet also emphasizes low calorie intake. For some people, consuming too few calories can actually lead to decreased energy levels and even reduced bone density.
However, the key idea of the boiled egg diet is to eat healthy foods, not to make eggs your only main food source. The American Heart Association also states that one egg or two egg whites per day can be part of a healthy diet for people at risk of vascular diseases, such as those with diabetes.
If you have a medical history or are undergoing certain treatments, it’s best to consult a doctor before starting this diet to ensure it is safe for you.
Benefits of the Boiled Egg Diet
The benefits of the boiled egg diet are claimed to help with weight loss up to 9–11 kg per week. However, this claim is based only on testimonials from people who have tried it.
Regardless, because the boiled egg diet allows certain vegetables, fruits, and lean protein, those who follow this diet can get a good intake of antioxidants, minerals, and vitamins.
Another benefit is that it can help eliminate unhealthy eating habits, including consuming junk food, fried foods, and similar items, as well as reduce sugary drink intake, thereby potentially lowering the risk of insulin resistance.
Side Effects the of Boiled Egg Diet
Although it can help with weight loss, one side effect of the egg diet is the risk of constipation, since this diet typically limits legumes and whole grains that are high in fiber, which is important for healthy digestion.
Another possible side effect is a deficiency in micronutrients. Because the diet is quite strict, there may be certain vitamins and minerals you do not get enough of while following it.
Therefore, it’s recommended to take a multivitamin while on the egg diet to help meet your body’s nutritional needs.
Additional side effects of consuming too many eggs may include an increased risk of heart disease, diabetes, high cholesterol, acne, allergies, and hormonal imbalance.
The boiled egg diet is a weight-loss method that involves consuming eggs along with certain fruits, vegetables, low-calorie foods, and sugar-free drinks.
However, you are still advised to consult a doctor before starting this program to prevent unwanted risks, especially if you have certain health conditions.
If your doctor has approved you to follow the boiled egg diet, you can begin according to the guidelines. It's worth noting that it’s best not to follow this diet for more than 14 days.
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