The hard-boiled egg diet is one of the most popular diets to lose weight fast nowadays, since it is based on eating boiled eggs in the three main meals of the day, accompanied by low-calorie and low-carbohydrate foods. According to those who follow it, you can lose up to 6.6 lbs in just 5 days, so we explain in detail what it consists of and how it is carried out.
Hard-boiled egg diet to lose 6.6 lbs in 5 days
Is this diet really effective and healthy? What are the health risks? What foods can you eat and which ones should you avoid? We explain everything you need to know about the hard-boiled egg diet, its advantages and disadvantages, and we give you a sample menu so you can follow it.
The hard-boiled egg diet is based on including eggs in the main meals of the day, this allows an increase in the amount of protein in the diet and in turn generates a greater feeling of satiety, reducing appetite, thus promoting weight loss in the short term. It is also characterized for being a low-carbohydrate and low-calorie diet, decreasing the intake of some foods, such as potatoes and flour for example.
There are several versions of this diet, but in all of them you should consume at least four eggs a day distributed in the main meals, such as breakfast, lunch or dinner. Eggs can be prepared boiled (thus being less caloric), in omelets or in the pan with a little olive oil or coconut oil. In addition to increasing egg consumption, the diet also includes increased consumption of healthy foods such as vegetables, fruits, poultry, fish and good fats such as olive oil, nuts and seeds.
Arielle Chandler is the author of The hard-boiled egg diet: a quick and easy way to lose weight and according to her you can lose up to 15.4 lbs in 2 weeks. The proposal made by the author is to have two eggs and a piece of fruit for breakfast, another egg for lunch together with proteins without fats and vegetables low in carbohydrates and the same for dinner.
Is the hard-boiled egg diet effective and healthy?
The hard-boiled egg diet can be effective for rapid weight loss, since reducing carbohydrates and calories produces an energy deficit that forces the body to burn fat for energy. In addition, eggs are a food rich in protein and healthy fats that help control appetite and maintain muscle mass.
However, this diet is neither healthy nor recommended in the long term, as it can cause a loss of essential nutrients found in other foods such as legumes, whole grains or dairy products. In addition, being a very restrictive diet can cause side effects such as fatigue, weakness, dizziness, constipation or bad breath. It can also generate the rebound effect when abandoned, recovering the lost weight and even more.
Therefore, the ideal is always to consult a nutritionist for a complete evaluation and to develop a nutritional plan tailored to the individual needs of each person. A balanced diet should include all food groups in the right amounts to ensure good health and a healthy weight.
Which foods can be eaten and which should be avoided?
During the hard-boiled egg diet, the foods allowed are low-fat proteins, fruits and low-carbohydrate vegetables. The foods to avoid are those that provide a lot of carbohydrates and calories, such as refined cereals, flours, sugar, sweets, sugary drinks, alcohol, sausages, fried foods and sauces.
Here is a list of foods you can eat and foods to avoid on the hard-boiled egg diet:
Allowed foods:
- Egg, including egg white and yolk.
- Low-fat proteins, such as fish, poultry, lean parts of beef, tofu and textured soybeans.
- Low-carbohydrate vegetables, such as spinach, chard, squash, carrots, tomatoes, arugula, eggplant, beets, peppers, broccoli, cabbage, cucumber and zucchini.
- Low carbohydrate fruits; such as kiwi, watermelon, coconut, avocado, orange, strawberries, pear, apple, lemon, melon, blueberries and pineapple.
- Good fats, such as olive oil, coconut oil, nuts and seeds.
- Sugar- and alcohol-free drinks, such as water, green tea, coffee and herbal teas.
Foods to avoid:
- Refined cereals and white flours; such as white bread, white rice, white pasta and sugary breakfast cereals.
- Sugar and artificial sweeteners; such as white or brown sugar, honey, molasses, corn or agave syrup and light or diet products.
- Sweets and desserts; such as cakes, cookies, chocolates, ice cream and candies.
- Sugary and alcoholic beverages; such as soft drinks, industrial or natural juices with added sugar, energy or sports drinks and beers or liquors.
- Sausages and processed meats; such as cooked or serrano ham, sausage, chorizo, sausage, bacon, hamburger and salami.
- Fried foods and sauces; such as French fries, nuggets, onion rings, mayonnaise, ketchup and soy sauce.
Example menu of the hard-boiled egg diet
Here is a 3-day sample menu to follow the hard-boiled egg diet. Remember that this diet should not last more than 2 weeks and that you should consult your doctor or nutritionist before starting it.
Day 1
- Breakfast: 2 boiled eggs and an orange.
- Lunch: Salad of lettuce, tomato, cucumber and carrot with a boiled egg and a can of tuna. An apple.
- Dinner: Grilled chicken with steamed broccoli. One kiwi.
Day 2
- Breakfast: 2 scrambled eggs with spinach and fresh cheese. Some strawberries.
- Lunch: Vegetable soup with a boiled egg. Baked fish fillet with lemon and parsley. A pear.
- Dinner: Two-egg omelet with mushrooms and onions. A green salad with olive oil and vinegar. A peach.
Day 3
- Breakfast: 2 boiled eggs and a banana.
- Lunch: Salad of lettuce, tomato, avocado and nuts with a boiled egg and a grilled turkey breast. A slice of watermelon.
- Dinner: Zucchini stuffed with lean minced meat and grated baked cheese. A natural yogurt without sugar.
Day 4
- Breakfast: 2 boiled eggs and a grapefruit.
- Lunch: Cabbage, carrot, apple and raisin salad with a boiled egg and a can of natural sardines. A handful of blueberries.
- Dinner: Eggplant stuffed with cottage cheese and baked tomato. One nectarine.
Day 5
- Breakfast: 2 scrambled eggs with ham and cheese. Some raspberries.
- Lunch: Pumpkin cream with a boiled egg. Grilled salmon fillet with arugula and cherry tomato salad. One tangerine.
- Dinner: Two-egg omelet with spinach and cheese. A cucumber, carrot and beet salad with olive oil and vinegar. One melon.