Is it really okay to eat nothing but boiled eggs to lose weight?
The boiled egg diet has recently been gaining popularity in the United States. As awareness spreads that low-carb, high-protein diets are effective for weight loss, this egg-centered diet draws significant attention among those aiming to shed weight quickly.
However, experts warn that excessively restrictive diets may negatively affect health.
The boiled egg diet involves consuming boiled eggs as a staple food over a certain period while minimizing carbohydrate intake. Three meals a day are typically based on boiled eggs, accompanied by a limited amount of vegetables, fruits, and other protein sources. Carbohydrates such as bread, rice, and noodles are restricted, and processed or sugary foods should also be avoided.
This diet is gaining attention because eggs are rich in protein and essential nutrients. Eggs contain high-quality protein that helps prevent muscle loss while increasing satiety. They also include various vitamins such as A, B, D, and E and minerals like iron and calcium, which help reduce nutritional imbalances during short-term weight loss.
The most significant advantage of the boiled egg diet is rapid weight loss. A low-carb diet reduces the body’s glycogen stores, leading to increased water loss and a quick drop in weight. Moreover, a high protein intake helps control appetite, naturally reducing calorie consumption.
Some studies suggest that higher protein intake boosts metabolism and promotes fat burning. The essential amino acids in eggs also help maintain muscle mass, so combined with exercise, they increase the likelihood of reducing body fat while preserving muscle.
However, this type of diet also has severe drawbacks. First, the repetitive nature of the meals and limited carbohydrate intake makes it hard to maintain over the long term. Carbohydrates are essential for brain function and a primary energy source, so drastically reducing them may cause fatigue, headaches, and difficulty concentrating.
There’s also a high risk of insufficient fiber intake, leading to constipation. Eggs are rich in protein and fat but contain almost no dietary fiber, so eating plenty of vegetables is essential for digestive health.
Cholesterol intake is another concern. Egg yolks contain high cholesterol levels, and eating multiple eggs daily could raise blood cholesterol levels. While recent research suggests egg consumption doesn’t significantly affect cholesterol in healthy individuals, those with cardiovascular disease should consult a healthcare professional to manage their intake.
To be healthy, the boiled egg diet should be followed only for a short period—about one to two weeks—paired with vegetables and accompanied by regular exercise.
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