If you really like eggs, the boiled-egg diet might sound interesting, especially if you want to lose weight. This diet mostly has you eating boiled eggs, which are full of protein and can help you feel full. But, while it might help you lose weight for a short time, it’s not good for long-term health. The diet doesn’t give you all the nutrients you need, and it doesn’t teach healthy eating habits. Real weight loss happens when you eat a balanced diet and stay active. If you want to try this diet, make sure to listen to your body and talk to a doctor or expert.
What Is the Boiled-Egg Diet?
The boiled-egg diet is all about eating hard-boiled eggs, with a minimum of two to three eggs a day. You don’t have to eat them at every meal. Some celebrities, like Nicole Kidman, are said to follow this diet. Charles Saatchi, the ex-husband of chef Nigella Lawson, has also tried it. The diet is simple and easy to follow, which makes it popular for some people. It’s a basic plan that focuses mainly on eggs. While it has celebrity support, it’s important to think about whether it’s good for long-term health. The diet might be easy, but balance and variety are key for staying healthy.
How Does the Boiled-Egg Diet Work?
There are different versions of the boiled-egg diet, but the basic idea is similar to the low-carb Atkins diet. According to Arielle Chandler in The Boiled Egg Diet, the typical plan focuses on eating mainly eggs and limiting carbs. A typical day on this diet might include meals like eggs with vegetables or lean protein. Breakfast often consists of eggs, while lunch and dinner might include eggs paired with salads or meats. Some versions allow small portions of fruit or dairy, but the main focus is on eggs. The diet helps reduce carbs, which may aid weight loss. However, it can be restrictive and may not suit everyone’s tastes or needs. It’s important to find a version that works for your lifestyle.
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?
The boiled-egg diet is healthy but not balanced. It’s very strict and low in calories. Lisa Young, PhD, says eating only one food isn’t healthy. Eggs are good in small amounts, but not as your main food. The American Heart Association says you can eat one egg a day if you’re healthy. Eggs are full of protein, with 78 calories and 6.3 grams of protein in one egg. They also have vitamins that help with memory and mood. While eggs might help with weight loss, they’re not a magic fix. It’s better to eat different foods for a healthier diet.
Side Effects of Eating Mostly Boiled Eggs
This diet is low in calories and leaves out foods with fiber like whole grains and beans. Without enough fiber, you might get constipated. Men need at least 38 grams of fiber a day, and women need 25 grams. Eggs don’t have fiber. Fiber helps your digestion and can reduce body inflammation. Not having enough fiber can cause problems with digestion. It’s important to eat fiber-rich foods to stay healthy. A balanced diet with fiber is the best way to feel good. Fiber helps keep things running smoothly in your body.
Is It Safe to Follow the Boiled-Egg Diet?
If you have a history of eating problems, restrictive diets like the boiled-egg diet aren’t a good idea. If you have health conditions or take medication, talk to your doctor before making big diet changes. People without health issues or eating disorders can try the boiled-egg diet for a short time, but it may feel too limiting. The diet is based on old trends from the 1960s, but it’s not the healthiest mindset to have. Eggs contain cholesterol, with each egg having 186 milligrams, and too much cholesterol can increase the risk of heart disease. The 2020–2025 Dietary Guidelines say to limit cholesterol but not cut it out completely. Eggs also have some saturated fat, which can raise bad cholesterol. If you eat too many eggs, the saturated fat might add up. If you have heart disease risk factors, talk to your doctor about how many eggs are safe for you.