boiled egg diet is a popular diet plan that claims to lead to rapid weight loss. As the name implies, this diet includes eating a few boiled eggs and some lean protein, non-starchy vegetables, and low-carb fruits throughout the day. They are known to be effective quickly, but science has not proven these claims, and experts find it difficult to follow this diet. In this article from BingMag, we review the boiled egg diet and its effect on weight loss and health. Join us.
What is a boiled egg diet?
This diet was first introduced in a book in 2018 by Arielle Chandler . The author of the book claims that the boiled egg diet is low in carbohydrates and calories and can lead to 11 kg of weight loss in two weeks. Proponents of her case have been working to make the actual transcript of this statement available online. However, these claims have not been substantiated by science.
Although there are many different types of this diet, they are usually all present at every meal, including eating eggs or other lean proteins, as well as non-starchy vegetables and a Up to two servings of fruit are low in carbohydrates.
The traditional version of the boiled egg diet is similar to the Atkins diet, which is a type of low-carb diet. In some versions you should eat half a grapefruit at each meal, and in others the entire diet is limited to eggs and water.
Is a boiled egg diet good for health and weight loss?
This diet encourages people to eat healthy foods such as lean proteins, eggs, fruits and vegetables that are rich in They are vitamins, minerals and antioxidants. It also restricts unhealthy foods such as sugary drinks and many processed foods. Consumption of sugary drinks leads to tooth decay, high blood pressure, inflammation and insulin resistance, and eating processed foods is associated with obesity, heart disease and cancer.
The main part of this diet is eggs, which are food. It is considered healthy. According to the American Heart Association, you can include one egg (or two egg whites) in your daily diet. Eating eggs for breakfast or as a snack can be a good choice, but many experts believe that a varied diet and eating a variety of healthy foods is a better option.
Eggs are low in fiber and boiled in one egg There are a large 78 calories, 6 grams of protein, 5 grams of fat and 0.6 grams of carbohydrates. In addition, it contains large amounts of vitamin D and choline. Choline helps produce neurotransmitters or neurotransmitters associated with mood regulation.
Eggs can provide the body with all the essential amino acids and are therefore a complete protein. However, a boiled egg diet is not a balanced diet. Because it is very restrictive and extremely low in calories and its harms outweigh its benefits. Fruits become low in carbohydrates. Therefore, following it can lead to calorie loss, which means that your calorie intake is less than the amount of calories your body burns and therefore you lose weight.
In addition, the boiled egg diet is low in carbohydrates. It can accelerate weight loss. Research shows that following a low-carb diet is associated with significant weight loss and helps improve risk factors for heart disease, such as high blood pressure. In a study of 164 overweight or obese people, following a low-carb diet for 20 weeks increased metabolism and decreased ghrelin (hunger hormone) levels. However, the results Research on the effects of low-carb diets is contradictory, and it is unclear how they affect weight loss and health in the long run. Although restrictive diets such as boiled egg diets can help you lose weight, you are likely to gain weight again after giving them up. Therefore, these types of diets are not suitable for sustainable and long-term weight loss.
Is it safe to follow a boiled egg diet?
This diet has many limitations and the variety of foods is small, ie it allows the consumption of a handful of foods and eliminates a significant portion of food groups. In the long run, following this diet is not only difficult, but can meet the nutritional needs of the body with serious challenges. as For example, whole grains are high in fiber, vitamins, and minerals, and starchy vegetables such as potatoes are good sources of vitamin C, potassium, and magnesium, but none of them are allowed in the boiled egg diet.
boiled egg diets are unlikely to cause nutrient deficiencies within the recommended time frame of two weeks. But long-term calorie restriction can lead to serious side effects such as decreased energy levels, impaired immune function, decreased bone density and menstrual irregularities and damage to the body. On the other hand, this diet may encourage people to follow unhealthy eating habits due to the elimination of important food groups and severe restriction of food consumption.
If you have had a problem called eating disorder in the past. , Any restrictive diet (including boiled egg diet) is not suitable for you. People with chronic illnesses, especially those that require medication, should consult a doctor before making any significant changes to their diet.
If you are healthy and have had an eating disorder in the past If you are not infected, following a boiled egg diet in the short term is unlikely to be a particular problem for you. This diet can be suitable for times when you want to get results quickly and you do not have a problem with short-term dietary restrictions.
Eggs and blood cholesterol
A boiled egg contains 186 mg of cholesterol, which is a concern for some people. The results of a study showed that for every 300 mg increase in cholesterol in the daily diet, the risk of cardiovascular disease and death from various causes increases by 17% and 18%, respectively.
In another study, blood lipid levels or markers of inflammation (indicating a change in cardiovascular health) changed in participants who ate an egg-rich diet for three months, compared with those who ate a small number of eggs. Did not show significant. In this study, researchers defined weekly consumption of at least 12 eggs as an egg-rich diet, and consumption of less than two eggs per week was considered a low-egg diet.
And paradoxically, new dietary guidelines have removed restrictions on cholesterol intake through the diet. However, it is still recommended that you consume as little cholesterol as possible and that people at risk for heart disease avoid overeating eggs.
One large egg contains 1.6 grams of saturated fat. Research has shown that high intake increases blood cholesterol. For this reason, saturated fat intake should be limited to less than 10% of total daily caloric intake. For example, if your body needs 2,000 calories a day, you should limit your saturated fat intake to a maximum of 22 grams a day.
Researchers believe that daily consumption of eggs is not a problem, but overeating It can increase the intake of saturated fat. High intake of carbohydrates and simple sugars also play a role in increasing blood fats (cholesterol and triglycerides). If you have diabetes or other risk factors for heart disease, talk to your doctor or nutritionist about egg consumption.
Side effects of overcooked boiled eggs
boiled egg diet is very low in calories and limits the consumption of many high-fiber foods such as whole grains and legumes. For this reason, if you are not careful, you may experience the effects of low fiber intake. Experts recommend that men and women under the age of 50 eat at least 38 and 25 grams of fiber a day, respectively.
If dietary fiber is too low, the risk of constipation increases. When you only eat eggs, the risk of developing this digestive problem is greatly increased. Because eggs do not contain fiber.
How to follow a boiled egg diet
By following this diet, you should eat certain foods at each meal and avoid snacks. For breakfast, you can eat at least two boiled eggs, a serving of non-starchy vegetables such as tomatoes, and a low-carb fruit such as grapefruit. Lunch and dinner also include eggs or some lean protein such as chicken and fish, as well as non-starchy vegetables. Although exercise is not part of this diet, light physical activity such as cycling, aerobics or walking is recommended for best results.
Most of this diet Dedicated to the consumption of eggs, lean protein and low-carb fruits and vegetables. Low-calorie beverages (such as water, bitter tea, and bitter coffee without milk or cream) are also allowed. You can eat the following while following this diet:
- Eggs: Whole eggs and egg whites
- Protein sources Low fat: Lean chicken, fish and red meat Low fat
- Vegetables Non-starchy: Spinach, broccoli, bell peppers, zucchini and tomatoes
- Low carb fruits: Lemons, oranges, watermelons, berries and grapefruits
- Fats and oils: Coconut oil, butter and mayonnaise (all in small amounts)
- Drinks: Water, carbonated water, diet drinks and Bitter tea and coffee
- Herbs and spices: Garlic, basil, turmeric, pepper, rosemary and oregano
in some versions Low fat dairy products (including skim milk and low fat yogurt and cheese) are prohibited.
boiled egg diet often restricts foods high to moderate in carbohydrates, including starchy vegetables, whole grains, and many fruits. Consumption of sugary drinks such as soft drinks, processed foods such as sweet or savory snacks and fast food is also prohibited. In general, unauthorized foods include:
- Starchy vegetables: Potatoes, sweet potatoes, legumes, corn and peas
- High carbohydrate fruits : Bananas, pineapples, mangoes and dried fruits
- Cereals: Bread, pasta, quinoa and barley
- Processed foods: Fast food, chips, cookies and other sweets
- Sweet drinks: Soft drinks, juices, tea or coffee and sports drinks
There are healthier weight loss options
if your goal is Lose weight, be sure to talk to your doctor or dietitian before making drastic changes to your diet. Compared to the boiled egg diet, there are healthier and more effective eating patterns to try. For example, following a Mediterranean diet prevents obesity and is associated with weight loss and a reduction in belly fat. This diet has fewer restrictions and encourages people to eat a variety of nutrient-rich foods, including heart-healthy fats, whole grains, fruits, vegetables and legumes.
Low-carb diets may also reduce Short-term weight is appropriate, without having to follow all the unnecessary rules and restrictions of the boiled egg diet. However, consult a nutritionist to have a proper diet plan that can help you gain the desired weight while taking into account your dietary preferences.
egg diet boiled is a low-calorie, low-carbohydrate diet that claims to help you lose weight fast. If you are looking for a quick fix to lose weight, you can use this diet in the short term.
boiled egg diet initially leads to weight loss due to calorie restriction, but You can not stick to it for long and live like this forever. Because these types of diets will lead to overeating in the future and will disappoint you from sustainable weight loss. If you are pregnant, breastfeeding, have a history of eating disorders, or have a chronic illness, you should avoid this restrictive diet.This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .
Sources: everydayhealth, healthline