If you have a history of disordered eating, restrictive diets of any kind (including the boiled-egg diet) aren’t for you. Those living with chronic health conditions, especially any that require taking medication, would be wise to check with their healthcare team before making any dramatic changes to their diet — and the boiled-egg diet would count as dramatic.
On the other hand, people who don’t have a history of eating disorders or a current health condition are unlikely to face health issues if they do the boiled-egg diet in the short term. “I consider this a red-carpet diet. It’s only something to try when you want to see results quickly and you’re okay with feeling restricted for a short period of time,” says Shapiro. She notes that this diet takes its cues from the 1960s, a time when “it was considered ladylike and demure to restrict yourself,” she says. But that’s not a healthy headspace to be in.
Plus, there is continuing confusion about whether eggs are good for you, as they contain dietary cholesterol. Each boiled egg has 186 milligrams (mg) of cholesterol.One studyconcluded that each additional 300 mg of dietary cholesterol consumed per day was associated with a 17 and 18 percent increased risk, respectively, ofcardiovascular diseaseand death from any cause.
The 2020–2025 Dietary Guidelines for Americans advise that dietary cholesterol consumption should be “as low as possible without compromising the nutritional adequacy in the diet.” The guidelines note that cholesterol naturally appears in small amounts in some animal foods.
Eggs are also flagged for theirsaturated fatcontent. Each large egg contains 1.6 g of saturated fat.The Dietary Guidelines for Americans recommend capping daily intake of saturated fat at less than 10 percent of calories per day for optimal heart health. For a 2,000-calorie diet, that’s the equivalent of 22 g of saturated fat or less per day.
So are eggs good or bad for you? Taking into account the research as a whole, Shapiro notes that it’s saturated fat in food thatraises cholesterol, not necessarily dietary cholesterol. What’s more, “it’s thesimple carbohydratesand sugars in foods that increase cholesterol andtriglycerides. I wouldn’t worry about eating hard-boiled eggs daily,” she says.
However, while eggs are not especially high in saturated fat, if that’s the majority of what you’re eating, the saturated fat could add up. A diet high in saturated fat can lead to high LDL, or “bad,” cholesterol, levels, raising your risk of heart disease, notes the AHA. Individuals with high LDL cholesterol levels should consider reducing sources of both saturated fat and dietary cholesterol. To be safe, if you have any risk factors for heart disease, ask your healthcare team how many eggs are right for you to eat.
FAQs
The boiled-egg diet is a fad diet that requires eating mostly eggs, some fruit, nonstarchy vegetables, lean protein, and some fat, and it promises to help you lose weight. While cutting calories may initially lead to weight loss, it's unlikely that you'll stick to this way of eating, experts say.
What are the rules for the boiled egg diet? ›
The boiled egg diet involves eating only three meals per day, each consisting of non-starchy vegetables, low carb fruits, and eggs or other lean proteins. No snacks are allowed between meals.
How much weight can you lose in 2 weeks on the egg diet? ›
Experts have a few insights into the diet, which promises to help people lose up to 25 pounds in just two weeks.
What happens if you only eat boiled eggs for a week? ›
Although eggs are nutritious, the egg diet doesn't have enough variety or calories to be considered a healthy or sustainable way of eating. With such restriction, weight regain is likely. You'll also miss out on fiber, calcium, and other essential nutrients by sticking to the egg diet for more than a few days.
What to eat with boiled eggs for weight loss? ›
Pair them with vegetables at breakfast for a fiber-rich and filling meal, or add hard-boiled eggs to a salad at lunchtime. For a hearty dinner, top a quinoa salad and sautéed greens with a poached egg.
Can you have scrambled eggs on the boiled egg diet? ›
On the 14-day egg diet/boiled egg diet and the egg-only diet, only hard-boiled eggs are acceptable. Eggs can be boiled, scrambled, poached and fried on the egg and grapefruit diet, as well as on the egg fast diet.
Can egg diet reduce belly fat? ›
Proteins are more satisfying than fats and carbohydrates. Eating eggs will not magically remove your belly fat and extra weight, but by keeping you from feeling hungry for longer, eggs contribute to your weight loss success. Eating a high-protein diet is one strategy for losing weight.
What are the side effects of the egg diet? ›
Following any low-carbohydrate diet can result in some unsavory side effects, including constipation, fatigue, bad breath and headache. And those who are eating several eggs every day may ingest more than the recommended amount of saturated fat, which may have a negative effect on heart health.
What should not be eaten with eggs? ›
Avoid pairing eggs with these items
- Soya milk. Like egg, soya milk, too, is rich in protein. ...
- Tea. Many people like to have eggs with tea. ...
- Yoghurt. Another food that you should completely avoid consuming with eggs is yoghurt. ...
- Sugar and banana. It's better not to combine sugar and bananas with eggs. ...
- Meat. ...
- Citrus fruits.
Egg Replacements
| Alternative (equal to 1 egg) | Best In … |
|---|
| 1/4 cup applesauce or fruit | Baked goods |
| 1/2 cup silken tofu | Baked goods, creamy sauces, pie fillings |
| 1/2 cup firm tofu | Patties, scrambles, sandwiches, fried rice/stir-fries |
| 2 tablespoons corn starch/corn flour/wheat flour | Gravy, sauces, soups, stews, puddings |
6 more rowsApr 4, 2024
Eggs can be a healthful source of protein, but they should not be the only food a person eats. The egg diet may lead to weight loss initially, but it is not a balanced or safe weight loss plan in the long-term. Once a person returns to their usual eating pattern, they may regain the weight.
Is it OK to eat one hard-boiled egg every day? ›
Is it healthy to eat boiled eggs every day? Healthy people who don't have heart disease or high cholesterol can eat one whole egg a day. However, if you do have heart disease or you've been told that your cholesterol level is high, you should limit your egg intake to no more than three or four per week.
What to eat with eggs instead of bread? ›
Healthy egg recipes
- Mushroom brunch. ...
- Brown rice tabbouleh with eggs & parsley. ...
- Healthy pesto eggs on toast. ...
- Baked eggs with spinach, tomatoes, ricotta & basil. ...
- Broccoli pasta salad with eggs & sunflower seeds. ...
- Spiced chicken egg wraps. ...
- Miso noodles with fried eggs. ...
- Scrambled eggs with basil, spinach & tomatoes.
Although there are no studies that directly examine the effects of banana on weight, they're high in fiber and low in calories. When included as part of a balance diet, bananas may help support weight loss goals. People who want to improve their health are often advised to eat more fruits and vegetables.
Is tuna good for weight loss? ›
Tuna is a lean meat. It's relatively high in protein, but low in calories, which means that it keeps you full longer and stops you from eating more. In one study, adolescents who regularly ate lean fish like tuna for several weeks lost an average of two pounds more weight than the control group that didn't eat fish.
How many hard-boiled eggs should I eat a day to lose weight? ›
What Is the Boiled-Egg Diet? The boiled-egg diet focuses on eggs, particularly hard-boiled eggs. You eat a minimum of two to three eggs per day, and you don't even have to incorporate them into every meal.
What are the side effects of the boiled egg diet? ›
Following any low-carbohydrate diet can result in some unsavory side effects, including constipation, fatigue, bad breath and headache. And those who are eating several eggs every day may ingest more than the recommended amount of saturated fat, which may have a negative effect on heart health.
What is boiled egg diet plan for 3 days? ›
Rules of the 3 day egg diet
- Consume a minimum of 6 whole eggs every single day making sure to eat every 3 to 5 hours (hard boiled eggs are allowed)
- The first egg needs to be consumed within 30 minutes of waking up.
A small study in 38 healthy adults found that as many as 3 eggs per day improved LDL and HDL levels and the LDL-to-HDL ratio. Yet, experts might shy away from suggesting more than 2 eggs per day, with many still suggesting that you stick to 1 ( 34 ).
