Do you like eggs? Do you really like eggs? Then a hard-boiled egg diet might appeal to you – especially if you’re looking to lose weight. The truth is that these fad diets won’t lead to long-term changes that improve your health. Are you still curious? Read on to find out how this plan works, its pros and cons, and how to follow it safely.
What is boiled egg food?
The hard-boiled egg diet focuses on eggs, especially hard-boiled eggs. You should eat at least two to three eggs a day, and you don’t have to include them in every meal. Why would anyone want to eat like this?
They also have some celebrity support: Nicole Kidman is said to have eaten only boiled eggs before starring in Cold Mountain. I also followed the boiled egg diet
How does the boiled egg diet work?
Ariel Chandler wrote in The Boiled Egg Diet There are several versions of the hard-boiled egg diet. Today’s diet usually looks like this:
- Breakfast: At least two eggs and a piece of fruit (low-carb vegetables or optional protein)
- Lunch: Vegetables and low-carbohydrate eggs
- Dinner: Low-carb vegetables and eggs
Is a boiled egg diet good for you?
Generally, this diet consists of healthy food, but it is not a balanced and healthy diet. The boiled egg diet is extremely restrictive, incredibly low in calories, and fashionable. “I don’t think you should go on a diet that requires a food obsession,” says Lisa Young, PhD, RDN, New York City-based author of The Complete, Finally Healthy.
A staple of the diet is eggs, which are a healthy food for you – not just a sole or staple food. An egg (or two egg whites) per day can be part of a healthy diet, says the American Heart Association. Straight Arrow “Eggs make a great breakfast. Boiled eggs are a nutritious snack, but I think eating a variety of foods is a healthier approach,“ Dr. Young says.
A great thing about eggs is that they contain a lot of protein. One large hard-boiled egg provides 78 calories, 6 grams (grams) of protein, 5 grams of fat, 0.6 grams of carbohydrates, and 0 grams of fiber. says Amy Shapiro, RD, founder and director of Real Nutrition in New York City. A complete protein is a protein that contains sufficient amounts of all the essential amino acids. As a nutrient, choline helps produce neurotransmitters that regulate memory and mood.
While some research shows that protein-rich breakfasts that include eggs help dieters shed pounds, “There’s nothing magical about eggs for weight loss,” says Shapiro.
Taking too many boiled eggs can have negative side effects
This diet is low in calories and restricts high-fiber foods like whole grains and beans. For this reason, you can miss the mark on the fiber if you are not careful. Health experts recommend that men aged 50 and younger get at least 38 grams of fiber and women at least 25 grams. Since eggs contain 0 grams of fiber, the risk of constipation is especially high if you only eat eggs.
Is it safe to follow a boiled egg diet?
If you have a history of eating disorders, any type of restrictive diet (including the hard-boiled egg diet) is not suitable for you. Those with chronic health conditions, especially those requiring medication, would be wise to check with their health care team before making any drastic changes to their diet. The boiled egg diet is dramatic.
On the other hand, people who do not have a history or current health condition of eating disorders are unlikely to experience health problems if they follow a boiled egg diet in the short term. “I consider this diet to be on the red carpet. It’s something you can try when you want to see results quickly and you’re okay with feeling restricted for a short period of time,” says Shapiro. In this “it’s considered to be polite and sober to restrain yourself,” he said, but it’s not a healthy vacuum.
Plus, there’s confusion about whether eggs are good for you because they contain dietary cholesterol. One study concluded that each hard-boiled egg contains 186 milligrams (mg) of cholesterol. And that each additional 300 mg of dietary cholesterol consumed per day was associated with a 17 and 18 percent increased risk of cardiovascular disease and death from any cause, respectively. .
Meanwhile, another study suggested that cholesterol was less dangerous in adults with prediabetes and type 2 diabetes. The authors reported that participants who ate an egg-rich diet for three months had no changes in blood lipid levels or markers of inflammation (which indicate changes in cardiovascular health) compared with those on a low-egg diet. The researchers defined a high-egg diet as eating 12 or more eggs per week, while a low-egg diet included eating fewer than two eggs per week, they said.
While some people continue to be concerned about dietary cholesterol, the 2015-2020 Dietary Guidelines limit has been lifted. Arrow above, the current Dietary Guidelines 2020-2025 maintain this change, but advise that dietary cholesterol intake be “as low as possible without compromising nutritional adequacy in the diet”. The guidelines suggest that cholesterol occurs naturally in small amounts in some animal foods.
Eggs are highlighted for their saturated fat content.
Eggs are highlighted for their saturated fat content. Each large egg contains 1.6 grams of saturated fat, and the guidelines recommend limiting your daily saturated fat intake to less than 10 percent of calories per day for optimal heart health. For a 2,000-calorie diet, that’s 22 grams of saturated fat or less per day.
So are eggs good or bad for you? Taking the research as a whole, Shapiro says, saturated fats in the diet raise cholesterol, not necessarily dietary cholesterol. In addition, “It’s the carbohydrates and simple sugars in foods that raise cholesterol and triglycerides. I wouldn’t worry about eating hard-boiled eggs every day.” He says, however. The majority of what you eat is saturated fat.
Shapiro gives her clients the green light to eat two eggs a day, but this health advice changes annually. According to health organizations and other research. For example, one study found that each half of an egg consumed per day increased the risk of overall mortality. And cardiovascular disease by 7 percent—and this was due to increased cholesterol intake from eggs.
However, another study by some of the above research authors concluded that eating. One egg a day reduced the risk of death by 29% in those with high blood pressure (high blood pressure is a risk factor for heart disease). Patients who eat less than two eggs per week. Instead, the authors say. Non-egg sources of cholesterol are associated. With a higher risk of death from any cause. Their general statement is that these patients do not need to restrict their egg intake. Straight Arrow To be safe. Ask your healthcare team how many eggs you should eat if you have diabetes or any other heart disease risk factors