If you love eggs, this diet might sound too good to pass up. The boiled-egg diet promises simplicity and quick results: just a few hard-boiled eggs a day, paired with other meals, and you could see the scale move. But before you rush to the kitchen, here’s the reality: while it may help with short-term weight loss, it isn’t a sustainable plan for long-term health.
Curious about how it works, whether it’s safe, and whether it’s actually effective? Read on to learn everything you need to know about the boiled-egg diet, including the science behind it, its pros and cons, and tips for following it responsibly.
What Is the Boiled-Egg Diet?
At its core, the boiled-egg diet is simple: eat at least two to three hard-boiled eggs per day, either on their own or as part of your meals. Its high-protein, low-calorie approach has made it popular among those looking for fast results. The boiled-egg diet consists of eating a minimum of two to three hard-boiled eggs per day, either in meals or on their own.
A day’s meals generally look like this:
- Breakfast: At least two eggs and one piece of fruit (low-carb vegetable or protein optional)
- Lunch: Eggs or lean protein and low-carb vegetables
- Dinner: Eggs or lean protein and low-carb vegetables
Is the Boiled-Egg Diet Good for You?
Overall, this diet contains nutritious food, but it’s not considered a balanced diet. The boiled-egg diet is extremely restrictive and low-calorie. Eggs, the main staple of the diet, are nutritious in moderation, just not as your only or main food. A hard-boiled egg is a nutritious snack, but I think that consuming a variety of foods is a healthier way to eat.
One of the many benefits of eggs is their high protein content. Eggs are a high-quality protein source. One large boiled egg has 71.5 calories, 6.2 grams of protein, 4.98 grams of fat, and 0.48 grams of carbohydrates. Eggs are a complete protein and contain nutrients like vitamin D and choline. A complete protein is an ingredient that contains all the essential amino acids in adequate amounts. Choline is a nutrient that helps produce neurotransmitter chemicals in the brain that regulate memory and mood, among other functions.
While some studies have found that egg protein can help increase satiety, potentially helping dieters lose weight, there’s nothing magical about eggs for weight loss.
Side Effects of Eating Mostly Boiled Eggs
The boiled-egg diet is low-calorie and restricts several high-fiber foods like whole grains and beans. As a result, you might not get enough fiber in your diet. It’s recommended that adults get at least 25 to 38 grams per day. Too little fiber can increase your risk of constipation, especially if you eat mostly eggs, as they have 0 grams of fiber. Beyond aiding in digestion, adequate fiber consumption may help decrease inflammation associated with chronic disease.
Is It Safe to Follow the Boiled-Egg Diet?
Because the boiled-egg diet is restrictive, it’s not for everyone. People with a history of disordered eating, chronic health conditions, or those taking certain prescription medications should check in with their healthcare provider before trying drastic diets like this. This diet takes its cues from the 1960s, a time when it was considered ladylike and demure to restrict yourself, but this is not healthy. It may help you lose weight quickly, but it’s not sustainable and will not provide the essential nutrients needed for overall health.
There’s also the concern over cholesterol. While past research pointed to cholesterol in eggs contributing to high blood cholesterol levels, recent studies have found that the dietary cholesterol in eggs has little impact on your blood levels. If anything, it’s the saturated fat in food that raises cholesterol, not necessarily dietary cholesterol.
So are eggs good or bad for you?
In moderation, they can be a nutritious addition. But talk to your doctor if you have concerns about your cholesterol or fat intake.
How to Make the Boiled-Egg Diet More Balanced
The boiled-egg diet is generally not recommended, especially if you have underlying health conditions. If you are going to incorporate more eggs into your diet, there are ways to add other essential nutrients to make your diet more balanced. Variety and hitting all the key food groups are important to overall health.
Here are some foods to add to the boiled-egg diet to make it more nutritious
- Whole grains such as oats, barley, or wheat bran, and resistant starch, such as potatoes or brown rice
- Fruits and vegetables of all kinds
- Lean protein sources such as fish, chicken, turkey, and plant-based proteins like soy, beans, and legumes
- Healthy fats such as nuts and seeds, avocado, and olive oil
The boiled-egg diet is a fad diet that involves eating mostly eggs, some fruits, lean protein, and some fat. It is extremely restrictive and low-calorie, and not generally recommended for people with a history of disordered eating or underlying illness. While cutting calories initially leads to weight loss, it’s unsustainable and unhealthy long-term.
Eggs, in moderation, can offer essential vitamins and minerals like choline, vitamin D, and protein, but they also contain saturated fat, which, in large quantities, can increase LDL cholesterol and contribute to heart disease risk. Eating a balanced diet of whole grains, vegetables and fruit, lean protein, and healthy fat is a more sustainable eating plan.
