egg dietis a popular fad diet that promises fast weight loss. As the name suggests, the diet includes eating several servings of boiled eggs a day along with other lean proteins, non-starchy vegetables, and low-carb fruits.
egg dietAlthough claimed to aid weight loss, it is unsustainable as it is extremely restrictive and difficult to follow.
In the article "How to make a boiled egg diet", "What are the benefits and harms of the egg diet" Let's answer your questions.
What is a boiled egg diet?
Boiled egg dietIs a nutrition plan based on the 2018 book published by Arielle Chandler.
Although there are various variations of the diet, usually at every meal egg or another type of lean protein, non-starchy vegetables, and eating one to two servings of low-carb fruit per day.
According to the diet's creator, this low-carb, low-calorie eating pattern can help you lose up to 2kg in just 11 weeks.
In addition to boosting weight loss, the diet is also claimed to improve blood sugar control, benefit eye health, and provide nutrients that strengthen bones, hair and nails.
How to make a boiled egg diet?
Boiled egg dietAllows certain foods for each meal of the day, and occasional snacks are not allowed.
You should have at least two eggs for breakfast, a serving of non-starchy vegetables such as tomatoes and a low-carb fruit such as grapefruit.
Lunch and dinner should consist of non-starchy vegetables and a small serving of eggs or another type of lean protein such as chicken or fish.
While exercise is not necessary as part of the plan, light physical activities such as cycling, aerobics, or brisk walking can be done to maximize results.
The diet is intended to be followed for only a few weeks at a time.
What to Eat in the Egg Diet?
Boiled egg diet It consists mostly of eggs, lean proteins, and low-carb fruits and vegetables.
Calorie-free beverages are also allowed, including water and unsweetened tea or coffee. Some of the recommended foods as part of the diet are:
egg
Egg yolk and whites
Lean proteins
Skinless poultry, fish and lean lamb, beef
Non-starchy vegetables
Spinach, kale, arugula, broccoli, bell peppers, zucchini, cabbage, and tomatoes
Low-carb fruits
Lemon, limes, orange, watermelon, strawberry and grapefruit
Fats and oils
Coconut oil, butter, and mayonnaise - all in small amounts
Drinks
Water, mineral water, diet soda, unsweetened tea and coffee
Herbs and spices
Garlic, basil, turmeric, pepper, rosemary, and thyme
Some variations of the plan also allow low-fat dairy products such as skim milk, low-fat yogurt, and cheese.
What Cannot be Eaten in the Egg Diet?
Boiled egg diet, starchy vegetables, cerealshome and limits most high-carbohydrate foods, including many fruits.
Sweet and savory snacks, processed foods such as frozen meals and fast food, as well as sugar-sweetened beverages such as soda, are not permitted.
Boiled egg dietSome foods to avoid while eating are as follows:
Starchy vegetables
Potatoes, sweet potatoes, legumes, corn, and peas
High-carb fruits
Banana, pineapple, mango, and dried fruit
Cereals
Bread, pasta, quinoa, couscous, buckwheat and barley
Processed foods
Ready meals, fast food, chips, bagels, cookies and desserts
Sugar-sweetened drinks
Soda, fruit juice, sweet tea and sports drinks
Egg Diet List
egg dietThere are several different versions of. You will start with eggs every day and continue to eat lean protein throughout the day. Below a sample egg diet list given;
Breakfast
2 boiled eggs
Omelet with 1 grapefruit or 2 eggs with spinach and mushrooms.
Lunch
1/2 chicken breast and broccoli
Dinner
1 serving of fish and green salad
egg dietAnother version of the egg and grapefruit diet is that you can eat half a grapefruit at each meal (twice a day as optional). The sample meal plan in this version of the diet is as follows:
Less common egg dietThe final version of is the "extreme" egg diet. In this version, dieters eat only boiled eggs and drink water for 14 days.
This form of diet is strongly discouraged as it can lead to overly imbalanced and malnutrition.
Does Egg Diet Weaken?
Boiled egg dietconsists mostly of low-calorie foods such as eggs, non-starchy vegetables, and low-carb fruit.
Therefore, following the diet will likely lead to a calorie deficit, which means you'll consume fewer calories than you burn during the day. Although several factors affect weight management, creating a calorie deficit is important for weight loss.
Boiled egg diet It is also low in carbohydrates, which can further increase weight loss.
A review of 12 studies found that implementing a short-term, low-carb diet significantly increased weight loss and improved several other risk factors for heart disease, such as blood pressure.
A study in 25 people with a body mass index (BMI) of 164 or more found that low-carbohydrate diets for 20 weeks significantly boosted metabolism and hunger hormone compared to a high-carb diet. ghrelin found that it lowered their levels.
However, keep in mind that although the diet may initially lead to weight loss, you can regain any weight you have lost if you continue a normal diet. As such, it may not be the best option for sustainable, long-term weight loss.
Benefits of the Egg Diet
Boiled egg dietrecommends eating a variety of healthy foods, including lean proteins, eggs, fruits, and vegetables, which are rich in many vitamins, minerals and antioxidants important for health.
The diet also limits unhealthy ingredients such as sugary drinks and processed foods.
In addition to being high in calories, carbohydrates, and added sugar, sugar-sweetened beverages have been linked to tooth decay, high blood pressure, inflammation and insulin resistance It shows that it can contribute to problems such as.
Also, research shows that eating processed foods may be associated with a higher risk of obesity, heart disease, and cancer.
Provides guidance on recipes, meal plans and which foods to eat and avoid. boiled egg dietIt should be noted that it can be useful.
The Harm of Egg Diet
Boiled egg diet It is highly restrictive and offers little variety, only allows certain foods and eliminates all food groups.
This not only makes the diet difficult to follow in the long term, but also makes it difficult to meet nutritional needs. Because only a few specialty foods are allowed, the risk of nutrient deficiency may increase - especially when you follow the diet over a long period of time.
For example, whole grains are rich in fiber, vitamins and minerals, while starchy vegetables like potatoes are a great source of vitamin C, potassium, and magnesium. None of these food groups are allowed on the diet.
What's more, the diet is so low in calories that it may not be enough for many people.
Prolonged calorie restriction can cause serious side effects such as low energy levels, impaired immune function, decreased bone density, and menstrual disturbances.
Egg diet plan It can also encourage unhealthy eating habits by eliminating whole food groups and severely restricting food intake.
As a result;
Boiled egg dietis a low-carb, low-calorie diet plan that promises fast and effective weight loss. It is highly restrictive, difficult to follow, and unsustainable.
Also, even though it causes short-term weight loss, you'll likely regain the weight you've lost when you return to a normal diet.
