Boiled Egg Diet: The Easiest Way To Lose 10 Pounds in a week
When it comes to healthy living and healthy eating, there is an endless list of new diets, trends and fads out there in the real world as well as the on the internet. From the Keto diet that had celebrities losing pound after pound in just a few days to the belly button challenge, some of these trends have been the talk of the town for days.
However, in a day and age which is flooded with too much information, it becomes difficult to separate the good from the bad. Yes, a large number of such diets are good for your body, based on scientific facts and come highly recommended, there are, more often than not, twice as many trends that are absolutely unscientific and do your body more harm than good, especially in the long run and damage your body’s ability to do better in the future. Not only this, but a lot of these trends also promote unrealistic body images, body image issues, like the thigh brow challenge, the abs crack challenge and so on.
In light of that, today we take a detailed look at the much talked about Egg diet, which claims to help you to Lose 10 Pounds in a week without compromising your health. The origins of the diet aren’t exactly clear, but if some reports are to be believed, then the then Prime Minister of Britain, Lady Margaret Thatcher, had used a version of the egg diet for a course of two weeks in order to lose a significant amount of weight before the elections of the year 1979.
What are the health benefits of eggs?
Eggs, especially organically grown farm eggs have a lot of health benefits, especially for the individuals who seem to grapple with high cholesterol levels and have weight loss issues. There is a reason why eggs have always been considered an essential breakfast food. Let us look at some of the common health benefits of eating eggs.
- Eggs are rich in protein: Everyone knows that eggs happen to be one of the best sources of protein, which are also the building blocks of muscles in the body. The protein that eggs provide are very versatile and are also utilized by the body to repair old and damaged tissues that are worn out due to stress, old age or any other health-related complexities. Since they are a good source of natural proteins and amino acids, most doctors and physical trainers suggest that people who work out or are trying to lose weight should include this in their diets.
- They are rich in iron: The egg yolk happens to be a good source of iron for the body. Iron, as you may know, is an essential part of our circulatory system, and helps the Red Blood Cells carry oxygen faster and more thoroughly to various parts and organs of our bodies. People who tend to have a general low iron level in their blood, experience a wide range of symptoms like anemia, tiredness, a general lightheadedness and so on. Fortunately, the iron found in an egg yolk is in the form of heme iron, which is absorbed incredibly fast by the lining of the digestive system and is used readily by the Red Blood Cells.
- Eggs help you keep cholesterol in check: By now you should be familiar with the “good cholesterol” and the “bad cholesterol”. Eggs, as a food product, are high in the “good cholesterol content”, which is basically High-Density Lipoprotein. This protects you from various kinds of heart diseases and cardiac complexities, makes your blood vessels stronger and more elastic and so on. In fact, one study has suggested that eating at least two eggs in six weeks can increase the level of good cholesterol in your blood by a staggering 10%.
- They help promote better eyesight: As unusual as it may seem, eggs can actually help you see better. Eggs are rich in this particular kind of antioxidant called zeaxanthin, which is scientifically known to promote better eyesight by protecting the optical nerve from harmful UV radiations, reduce stress around the optic nerve and so on. In addition to this, eggs are also known to reduce the risk of an individual developing cataract or any other eye lens-related problems later on in their lives. Of course, in order for this to happen, you also have to include other leafy greens in your daily intake of food with eggs, especially spinach as well as broccoli.
- Eggs are good for brain health: Eggs are also rich in this particular product called Choline, which more often than not gets ignored. You see, Choline is extremely, and we mean extremely, important when it comes to helping the cellular membrane regenerate and promote the proper development of the brain cells, especially in the womb. In fact, it has been suggested by most doctors that expecting mothers should eat at least four hard boiled eggs during their pregnancies to help the unborn fetus develop normal brain functions. Apart from this, the choline is also essential in helping brain functions during the later stages in life, and consequently, preventing the early onset of memory issues as well as brain problems like Alzheimer’s and so on.
How Can Eggs Help You Reduce weight?
Over the years, there has been some controversy over the topic of whether eggs can help you reduce weight, especially when some people suggest that eggs can actually increase the levels of cholesterol in your blood. However, more and more scientific studies have been undertaken to determine the results of this and whether eggs can actually help you lose weight, and so far, the results of these studies and projects have been very positive. For instance, the Rochester Centre for Obesity in America during one of their studies that tried to understand the link between eggs and weight loss in an average individual showed that, when you eat eggs for breakfast, you limit the amount of calorie that you intake throughout the rest of your day, by an incredible 400 calories.
But what are the science behind eggs and weight loss and can egg diet make you Lose 10 Pounds in a week?
You see, it is all about the feeling of being full. Eggs, as we know, apart from being one of the most versatile and important animal products in the world, also contain a large number of good proteins and at the same time, happen to be low in the number of calories as well as fats. When you eat eggs at the beginning of your day, you tend to feel fuller, which is why the amount of cravings that you have for other junk food or foods containing high amounts of calories is reduced during the day, your hunger levels are lowered, and therefore you consume less amount of food. Thus, you tend to lose a significant amount of weight when you include eggs into your daily dietary intake.
We already know that eggs are a good source of dietary amino acids, which the body utilizes in order to build more muscles, especially if you are an athlete or work out. This process is also useful in burning calories. You see, when your body is busy using these amino acids in order to build muscles, it uses and burns calories from your own body, which automatically translates into weight loss. Another way in which proteins promote such a beautiful weight loss process is by being difficult to digest. When compared to fats, carbohydrates or any other kind of food nutrient, the body needs to work harder in order to digest and break down protein. This means that your body will burn more calories in order to use protein than it does with other kinds of foods.
What is the egg diet?
As the name suggests, the Egg Diet is a new kind of diet that puts eggs at the helm and considers it as the primary source of protein for you throughout the day. It is aimed at reducing the number of calories, sugars, fats and processed food that you consume during the day, and to increase the amount of basic proteins that you eat, in order to aid and increase the process of weight loss, in a safe and systematic way that does not long-term harm to your body. The diet typically lasts for fourteen days, even though there are a number of variations and different versions of it available, and sometimes this diet is modified according to the physical issues or body types of an individual. But almost all of these versions lay a heavy emphasis on the absolute and complete elimination of any and all kinds of processed foods, sugars, heavy sodium containing and other kinds of junk foods. Even though the individual following this diet is allowed to drink as much water as well as zero calorie drinks they want, sodas or any kind of carbonated drinks are also a strict no. Also, the individual is allowed to consume only three large meals a day – breakfast, lunch and finally dinner, and they are not allowed to have any snacks or heavy meals in between. However, one thing to keep in mind is that this diet asks individual to add hard boiled or any kind of boiled eggs into their diets rather than fried or scrambled eggs.
Why boiled eggs?
Basically, it all comes down to the amount of calorie that each kind of egg cooked in different kinds of ways consist. For instance, a single large hard-boiled egg contains 78 calories, 0.6 gram of carbohydrates, 6.3 grams of protein and 5.3 grams of fat. It also consists of 1.6 grams of saturated fat. On the other hand, a fried egg contains 90 calories and 6.8 grams of fat. It also includes 2 grams of saturated fat, which basically amounts to 10 percent of the suggested daily value for both fat and saturated fat which you should consume in a day.
However, when it comes to the larger picture, there isn’t all that much difference when it comes to the different kinds of ways of cooking ways. Apart from that, it is a given fact that an individual will get bored if they have to consume nothing but just boiled eggs straight for fourteen consecutive days.
The 7-days boiled egg diet plan
There are many versions of the boiled egg diet, but for this article, we take a look at the one that extends for a period of fourteen days and it will make you lose 20 pounds in 2 weeks.
It simply consists of a carefully laid out seven-day meal course, which has to be followed twice. Prepping and cooking dinner can be taxing and tiring, especially when you are on diet, which is why to make things easier for you, today we bring you the full laid out two weeks’ worth of meal planning and diet chart to be followed for the boiled egg weight loss.
Day 1: Breakfast consists of two hardboiled egg with one whole grapefruit or grapefruit juice. You can consume your daily cup of coffee. You can also substitute this with a two-egg omelet with some blanched spinach. Lunch can consist of half a roasted chicken breast and half a bowl of salad with no dressing. For dinner, you can half 1 while serving of fish with half a bowl of green salad.
Day 2: Breakfast consists of two hardboiled eggs and half a bowl of oatmeal. For lunch, you can opt for half a roasted chicken breast with one orange or another citrus fruit. Then, for dinner, you can switch to one hardboiled egg with one bowl of quinoa, or you can stick to your preference of half a bowl of oatmeal. Make sure the oats are fresh, organic and unrolled.
Day 3: Breakfast is the same as the first or the second day. For lunch, you can opt for a vegetarian meal and eat two apples with half a serving of cottage cheese, since it also happens to be high in protein content. However, we suggest that you opt for fresh, organically made cheese rather than processed and canned cheese since they contain high amounts of salt and preservatives. As for dinner, you can have a full serving of fish with some blanched lentils.
Day 4: For breakfast, you can opt for two hardboiled eggs with a fresh bowl of beans, specifically black beans, but any kinds of beans will do. For lunch, we suggest half chicken breast, which has been thoroughly roasted and seasoned, along with some fresh spinach and one-third cup of mushrooms. For dinner, you can try the same meal as that of the first day.
Day 5: Breakfast will consist of two hardboiled eggs with cayenne pepper. For lunch, you can try something light and fill like one fresh tomato, preferably one which is not from a can, one baked sweet potato, and one hardboiled egg. Dinner can consist of half a chicken breast which has been steamed as well as one bowl of healthy leafy green vegetables.
Day 6: For the sixth day, apart from two hardboiled eggs, you can try any citrus fruit. For lunch, we suggest that you try a healthy chicken salad, with no dressings, since pre-packed dressings tend to contain a large amount of salt, sugar and consequently, a large number of calories as well. For dinner during the sixth day, you can opt for a bowl of mixed fruits, like apples, avocados, grapes and so on, and maybe also include one hardboiled egg.
Day 7: For the last day of the week, breakfast will include two hardboiled eggs with some pepper of one grapefruit. Lunch will consist of two hardboiled eggs along with some freshly boiled or steamed green vegetables. Then for dinner, you can go for a fruit salad. You can even substitute this dinner with a salad of sardines, as your daily dose of protein and carbs.
Essentially, this diet consists of starting your day with the same food – eggs, with preferably one source of carb in the morning. Remember not to skip this carb element in your breakfast, or else you will tend to feel weak and lightheaded during the rest of the day. Simply repeat this for the second week as well, and we are sure that you are going to see a significant change, not only in the weight loss scale but also about the way your body looks and feels to you.
Few things to remember while following your boiled egg diet plan
- Remember to drink lots of water as boiled eggs do not contain lots of fiber, and can, in some individuals, develop indigestion. Also, water helps to keep you full for a long period of time, and hence reduces your hunger.
- Also, remember to stay away from all kinds of carbonated drinks as they contain a very high amount of sugar. While on this diet, also remember to stay away from alcoholic drinks, especially beer since they contain a high amount of calories.
- You are already reducing the amount of snack that you consume during the day. Therefore, in order to compensate for one heavy meal, NEVER skip another meal. As it is the diet is low in carb content. Skipping meals will only make you feel more lightheaded and more lethargic.
- You can always stick to your traditional morning coffee or tea, but we suggest that you refrain yourself from adding any kinds of sugar or artificial sweeteners to it. The goal is to drink liquids that have zero calories in them but make you feel full in order to curb your hunger.
- Remember to include tons of soluble fibers into your regular food intake in order to help your gut bacteria work stronger and faster, and for the digestive system to be as healthy as it possibly can.
Different kinds of egg breakfasts to include in your Egg Diet :
- Eggs and oatmeal: Oatmeal is one of the best foods when it comes to feeling fuller for a longer period of time without consuming too many calories. Apart from this, oatmeal is also a very good source of resistant starch. As such, resistant starch is only partially digested and passes slowly through the digestive tract, and while doing so, absorbs a large amount of water, and makes the stool softer and easier to pass, therefore reducing the symptoms and issues related to constipation as well as a number of other related digestive tract issues like bloating, gas formation indigestion and so on. It is also known to aid in the easier digestion of the food that you consume throughout the day. talking about oatmeal please check this 10 Facts about Oatmeal Diet with 6-days meal plan.
- Eggs and cayenne pepper: cayenne pepper or any kind of pepper is a very rich source of capsaicin, which is basically known to increase the temperature of your body and promote a greater burning of calories. It is also the substance which gives the pepper its heat, or its kick. You can always substitute the cayenne pepper with jalapenos if you feel the need to add more heat to your regular breakfast. However, we suggest that you limit the amount of cayenne pepper into your egg diet to just once a day, preferably during the morning, and add just a pinch of it to your egg.
- Eggs and beans: Any kind of bean is a very, very good source of natural proteins. In fact, half a cup of any kind of beans only contain about 100 calories but tend you make you feel full for a very long period of time. Apart from this, beans also happen to be one of the most affordable healthy food, since they serve as a great source of soluble fibers that help you with digestive issues, iron and magnesium that make your circulatory system better as well as the complex of Vitamin B. It has also been suggested that when combined with boiled eggs, beans can also help an individual avoid chances of developing heart complexities as well as different forms of cancer.
- Eggs and grapefruit:
One thing that a hard-boiled egg does not contain is Vitamin C, and consequently, you need to look for it in other foods and include it into your egg diet because it is essential for your health. You see, grapefruit, for a long time has been associated with lowered levels of insulin, lipid profiles as well as blood pressure. In the long term, most doctors suggest that lowered levels of lipid in your blood help you fight against obesity. Apart from this, grapefruit is also known for improving the health of your skin, eyes, nails as well as gum, since the Vitamin C content in it promotes stronger and healthier gum muscles.
- Eggs plus avocados:
It does not take a doctor to figure out that avocados are a very good food source, and therefore the millennial obsession with this. It is known to have 64 calories and 3 grams of fat in one serving, which is significantly less when compared to other breakfast foods like cereal. Yes, avocados contain a little bit of fat, but this fat helps you feel fuller for a longer period of time since as soon as you consume it, your brain sends a signal to your body to slow down the rate of metabolism in order to reduce the hunger that you feel. Consequently, when combined with one hard-boiled egg in the morning, it can reduce the hunger pangs that you feel during the day and consequently, consume less amount of food.
Are there any side effects of the boiled egg diet?
Like any other diet that is welcomed in the world of health and supplements, there are always some side effects, especially for the ones who already suffer from some pre-existing health conditions. Other than that, it is no secret that over the course of time, any diet or any plan gets altered and modified and filtered from one site to another, and from person to another. As a result of this, some people end up following a “version” of the boiled egg diet that is completely and staggeringly different from the original one, and therefore, this results in a number of health problems and related issues. Therefore, it is important that before going on a full-time egg diet, you do a very thorough and intense research on the matter, and get a consultation from a good doctor or a dietician, and also let them know if you have any pre-existing health concerns.
- The primary issue that most people will feel at the very first stages of the boiled egg diet is the lack of energy, especially if they used to be in the habit of snacking very often and used to consume a large number of carbs during the entire days. When you suddenly eliminate all of the carbs from your diet, your body will go into overdrive and in order to compensate for it, will suddenly have carb cravings. People also tend to feel a little less energetic due to the fact that this diet allows for a very less amount of carbs and fats being consumed throughout the day.
- Apart from this, suddenly going into the boiled egg diet from your regular food intake can also result in a number of digestive issues. For instance, some people have a hard time digesting eggs and tend to develop issues like bloating as well as indigestion, when the first thing that they consume in the morning is an egg. Consequently, throughout the rest of their days, they tend to feel weak and lightheaded and some may even throw up and continue to feel nauseous.
- Eggs have no amount of fiber in them whatsoever, soluble or otherwise. As a result of this, some individuals may have a seriously difficult time to pass stools. Thus, it is essential to include a large amount of soluble, insoluble and dietary fiber into your egg diet if you plan on following the boiled egg diet for a course of fourteen days. If you do not include such fibers, then chances are that the inner lining and the pH of your digestive system will be severely affected, and as a result of this, the healthy gut bacteria living in it, which is responsible for proper functioning digestive system, will be severely affected, and some individuals also sand the chance of developing long-term digestive and related issues.
As is the case with any kind of diet, we suggest that you take time to understand it completely and how it may affect your body, positively or otherwise. Under no circumstances should anyone ever go on a crash diet, especially a crash egg diet because it can compromise your health. It is always advised that before starting any kind of diet, especially a diet as experimental as the boiled egg diet, you first consult a specialist. There is one extreme version of this boiled egg challenge which involves individuals eating nothing but two hardboiled eggs in the morning for breakfast and nothing else for the rest of the day, and only drinking plain water whenever they feel the pangs of hunger. This is extremely dangerous and can not only lead to fainting and ulcer problems during the course of your day but in the long run, it can ruin your digestive system and alter your blood pressure.
Should you ever feel the need, you can always ask a professional to modify the diet according to your height, weight and the kind of physical and mental labor that you do in a day, and never be afraid to add a little bit of more carb into your diet if you feel deprived, and it has been suggested by most doctors that eating up to seven to nine eggs in a week is absolutely normal and cannot harm your body. However, under no circumstances should individuals with diabetes, high levels of insulin or even pregnant women should do this diet.