The Boiled Egg Diet, the Hard Boiled Egg Diet, or the Egg Diet is a two week diet that focuses on two hard boiled eggs for breakfast. The lure of this diet is that it promises that you will lose up to 24 to 28 pounds in two weeks.
How Does It Work?
The diet is a low carb, high protein, low calorie diet, about 750 calories per day. Any diet that so low in calories will mean weight loss. When you burn more calories that you take in, you lose weight. When you burn less calories than you take in, you gain weight. Restricting your caloric intake, especially to this low level, means weight loss. In this case, weight loss should be rapid, which is why the promise of losing as much as 2 pounds per day.
The routine is simple and straight forward and is centered on eggs or chicken as your main source of protein. Eggs are a very healthy food which are high and protein and contain vitamins A, B-6, B-12 and D. Boiling rather than frying is considered healthier since you eliminate the grease.
Multiple Versions Of This Diet:
There are numerous versions of this diet. None of the version include snacks, except for water. All versions are low carb and low calorie. Sugar and food that are high in natural sugars, and high in carbohydrates are eliminated. Most fruits and breads are not allowed, and rice and pasta are omitted.
Some versions of the diet suggest a ten hour window for eating. Most versions recommend at least eight (8oz.) glasses of water daily ( or a zero calorie drink) and to drink water when you feel hungry.
The egg and grapefruit version has you eating a half grapefruit with each meal.
A sample menu would be:
Breakfast: 2 boiled eggs, 1/2 grapefruit
Lunch: 1/2 roast chicken breast, broccoli, 1/2 grapefruit
Dinner: 1 serving of fish, 1/2 grapefruit
The traditional version of this diet includes eggs for breakfast and another source of protein for lunch and dinner. Breakfast includes grapefruit or veggies, and lunch and dinner consist of protein and veggies or fruit.
A sample menu would be:
Breakfast: 2 boiled eggs, 1 grapefruit, or a 2-egg omelet with spinach and mushrooms
Lunch: 1/2 roast chicken breast, broccoli
Dinner: 1 serving of fish, green salad
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An extreme version of this diet is to eat hard boiled eggs only and drink water for the whole 14 days. The eggs only version is NOT a healthy choice, and may be harmful.
Even the safer versions can be harmful since they are under 1200 calories per day. Most experts seem to agree that you should not go on a diet that is under 1200 calories a day without seeing your doctor first and I agree.
All versions of this diet start with eggs for breakfast and then a small portion of a protein for lunch and dinner. Your protein sources are usually eggs, chicken, fish and turkey. Which fruits are allowed seems to be vague except for grapefruit. Veggies should be low carb veggies.
Why You Want To Go No Longer Than Two Weeks
Although a healthy food, eggs are high in cholesterol. A study in 2015 published by the American Journal of Nutrition showed that men who had six or more eggs per week had a 30% higher risk of heart failure. Eating 2 or more eggs daily will soon raise your cholesterol level and put you at risk of heart failure, myocardial infarction, and stroke.
The diet is not a balanced diet so it could lead to vitamin or mineral deficiencies. Your body needs more than a 750 calorie a day intake, so a prolonged diet with so few calories may be harmful.
This diet should lower your metabolism, which is not what you want to sustain. A low calorie diet such as this kind of diet is considered 'starvation' by your body, so it goes into 'starvation mode'. Starvation mode is your body's normal reaction to a decreased food intake. The result is a slowing of your metabolism. You may have noticed that many diets have you eating all day long...5 or 6 times per day including snacks. The reason is to optimize metabolism. This diet minimizes metabolism.
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You will lose weight rapidly
You may lose up to 28 pounds in two weeks.
Simple to follow (I do not mean easy)
Food planning and prep is minimal
Not a well balanced diet
Very low in calories (see your doctor before going on this diet)
Eggs are high in cholesterol
Most version of the diet are vague
You will need to give up sugar, pasta, and rice
I use water as a hunger deterrent, but I am quite sure that most people will be hungry.
Not a sustainable diet
A short term diet, which often does more harm than good.
Fast weight loss almost always ends with the weight returning and more.
The diet should help just about anyone lose weight quickly, too quickly. Weight loss of a pound or two a week is considered healthy, a pound or two a day is not considered to be a healthy choice. The health flaws might be rationalized away since it is only a 14 day diet, but being hungry for 14 days is not idea of a good diet choice. I give this diet two thumbs down and suggest that you avoid it.
Thank you for reading, my friends.
I wish you success on your weight loss journey.
Founder Win At Losing Weight
My last burger before I diet!
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