The Boiled Egg Diet: Everything you Need to Know

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For many, the egg is a villain, for others the complete food. Controversies aside, let's explore the egg diet and see whether it's worth a try.

Increasingly, the egg has aroused the interest of nutritionists and researchers.

In this context, the boiled egg diet is a popular diet that promises rapid weight loss.

But does it really work?

The egg diet involves consuming this ingredient in your daily diet, along with other clean proteins, vegetables, and fruits.

Calorie-free soft drinks, water, tea, and coffee are also allowed.

Ideally, the eggs are eaten boiled - in such a way that the diet is usually known precisely as the boiled egg diet because this method of cooking does not change the caloric value of the egg.

4 Egg Diet Benefits

The egg is a very satiating food, which helps you to consume less calories, in addition to being rich in several nutrients essential to the body.

Therefore, for those who want to lose weight, this can be a diet to consider.

1. Helps you lose weight

Since the egg contains protein, vitamins, and minerals concentrated in few calories, this food helps with weight loss when it overlaps and replaces other foods. The weight loss part of the diet works. 

2. Diet based on functional food

A functional food provides not only basic nutrients, but also beneficial substances for the body.

In the case of the egg, we are talking about vitamin B12 and vitamin A - which help with memory, vision, and the immune system; and minerals, magnesium, and calcium - which allow the prevention of diseases such as osteoporosis.

3. Affordable

It's cheap and fast to cook - which makes it an appealing option, even in the biological aspect for those who prefer this type of production.

4. Very versatile food

Although boiled egg consumption should be privileged, this food has several forms of preparation, equally tasty, and can be used in different types of meals, whether breakfast, lunch, dinner, or snack.

Disadvantages of the egg diet

Although the egg diet is praised for the rapid weight loss it achieves, it's also criticized for being restrictive and eliminating various foods, such as:

  • • Potatoes
  • • Bananas
  • • Dry fruit
  • • Bread
  • • Pasta, etc

This makes the diet difficult to maintain (due to the large calorie deficit and restrictions on food groups) and also makes people feel low energy throughout the day.


Is it worth following the egg diet?

If your goal is to lose weight, you don't need to follow the egg diet.

The egg diet is very restrictive and it's not maintainable long term. 

What this diet fails to mention is tracking your calories. It doesn't matter if you eat eggs or not to lose weight.

What matters is to consume fewer calories than you expend. 

Eggs are a good choice to have in your diet, we're not denying it.

It's a low calorie and very satiating food, as well as foods rich in protein (chicken and turkey breasts, and tuna per example).

It all depends on where you start your journey.

If you want to lose weight start correcting your diet progressively. On week 1, you replace calorie sodas with calorie-free sodas. Then, on week 2, cut out fast food and start doing low-intensity exercise. And so on.

Make continuous improvements to your eating plan, not drastic changes. Drastic changes are not sustainable (most of the time).

To lose weight you only need to consume fewer calories than you expend.

Physical exercise helps you spend more calories. Eating low-calorie dense foods helps you keep the calories you consume low.

The egg diet is a temporary diet. Try to find an eating plan that you can keep for the long term.

Have a good workout!


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