A hard-boiled egg diet is a low calorie, low carbohydrate, and heavy protein. It is made to assist weight loss without the need to sacrifice your needed proteins for muscle building. Just like the name of this diet suggests, it will involve lots of egg consumption. And the egg is the main protein source. You might be asking, how is it possible to eat so many eggs? Well, we will see how this diet goes as we go on. By now you should be aware that there are a lot of diets in the present day, for example, we have a keto diet that focuses more on utilizing fats for energy. Then there is the paleo diet which emphasizes eating natural fresh food and a lot more different types of diets.
There are multiple versions of the egg diet, but each version allows you to only drink beverages with zero calories and water. Egg diet eliminates foods with high amounts of natural sugar and carbohydrates like bread, rice, pasta, and most fruits. The diet will last for about fourteen days. You are allowed to have breakfast, lunch, and dinner but no snacks are allowed asides from drinks with zero calories and water. Let us go on to discuss the meal plan for this diet so you are guided properly.
Meal Plan for Hard Boiled Eggs
We already mentioned that there are different egg diet versions and they have almost similar working patterns. If you will go on this diet it means you will start your day by eating eggs and continue eating smaller lean protein portions all through the day. Examples of lean proteins are eggs, chicken, fish, and turkey.
The vegetables and fruits that are permissible in this diet include broccoli, grapefruit, asparagus. Mushrooms, spinach, and zucchini. The traditional egg diet version requires you to eat eggs and lean protein sources like fish or chicken at each meal. Grapefruit and veggies with low carbs can be included in your diner and breakfast.
Here is what a simple egg diet meal plan looks like;
- Breakfast – two hard-boiled eggs and one grapefruit or two egg omelet, mushrooms, and spinach.
- Lunch – a half roast of chicken breast, half grapefruit, and broccoli
- Dinner – one fish serving and half grapefruit
The final egg diet version is not so common and may be referred to as an extreme version. This version involves you eating only hard-boiled eggs and drinking water for fourteen days. This is not usually recommended as it is very imbalanced and will result in malnourishment.
This diet is one that focuses more on protein so definitely, there will be some downside to it. It is not a balanced diet but considering that it is usually implemented only for the short term, it might not be so bad. But let’s see if it is worth it.
The main side effect that comes with this diet is that it causes energy loss due to carbohydrate depletion. This makes exercising difficult. And a sudden shifting to a low carb, high protein diet makes adjusting hard for your digestive system. This may lead to feelings of nausea, flatulence, bad breath, and constipation.
Eggs have high amounts of cholesterol, which is 186 grams which are about 63 percent of the recommended daily value. However, some research has told us not to be bothered about food cholesterol for our health, rather we are to be concerned about trans and saturated fats.
A study In 2015 reported that the male participants who ate above six egg weeks had a thirty percent increased heart failure risk. There was also an increased ischemic stroke risk. Consumption of six eggs and below weekly for males or females will not impact the myocardial infarction heart failure or hemorrhagic stroke.
Eggs do not have any fiber, this means you will have to make a conscious effort to add other foods to your diet plan in ample amounts. This will ensure that you do not harm your bowel function temporarily or starve the gut bacteria in you. Fibers are necessary for digestion so you will want to equip yourself with them.
Since this is an unsustainable diet people usually go back to their former eating habits when it is over. These people are more likely to gain back the weight they lost or even add more. This could result in an unhealthy yo-yo dieting.
How Safe Is It?
In general, the egg diet is not exactly the safest approach to losing weight. People following this diet no matter the version will have their daily calorie level at below 1000. According to a study, pregnant women are warned against having a daily calorie intake of less than 1200 while for men it is less than 1500. An exception is permitted if a medical professional is supervising them.
For the general population, it is considered safe to eat about seven eggs weekly without any seeing risk to cardiovascular health. This may even reduce the risk of developing a stroke. A study in 2015 confirmed that diabetic people may eat eggs more freely than was previously believed, like twelve eggs weekly without worsening their blood sugar level or cholesterol level.
With this said, a low carbohydrate, high protein diet may be linked with high cardiovascular disease risk. This study has a disadvantage and that is that it does not emphasize the protein or carbohydrate source or its control.
It is important to have enough fiber daily to nourish your gut bacteria. Most Americans have a lacking fiber intake and this is no good. You can easily source fiber from legumes, vegetables, fruits, seeds, whole grains, and nuts. Going on an egg diet with an already low amount of fiber would complicate things more.
Extreme diets like this hard-boiled eggs diet used for weight loss can be effective if the person can stick through with it. However, they usually come with unhealthy consequences. This egg diet is not a sustainable one and people who do not usually end up regaining the lost weight or even adding more when they return to their normal diet. A more effective way of attaining weight loss will be to combine the right exercises with a well-balanced diet limiting your intake of foods with high sugar, processed foods, and calories.