Hard-boiled eggs are a super-charged source of protein, but they may not be the ideal diet focus. Here's the lowdown.
If you like hard-boiled eggs, put your hand up. Everyone? It's all right. After all, they're filling, healthful, and super simple to make. If you're a fan, you'll be ecstatic to learn about the "hard-boiled egg diet." It's a diet that emphasizes hard-boiled eggs and claims to help people lose weight.
But, before you rush to join the egg-filled bandwagon, think twice. Because the hard-boiled egg diet, also known as the boiled egg diet, is somewhat extreme — as are most fad diets — it may not be such a good idea after all.
Here's a rundown of everything you need to know about the eating plan, as well as what dietitians have to say about it.
The Hard-Boiled Egg Diet: What Is It?
According to Grace Clark-Hibbs, M.D.A., R.D.N., registered dietitian and founder of Nutrition with Grace, the boiled-egg diet appears to have originated with Arielle Chandler, author of the book The Boiled Egg Diet: The Easy, Fast Way to Weight Loss! The hard-boiled egg diet focuses on, well, hard-boiled eggs (which are generally healthier cooking methods than, example, scrambling or frying because they don't use any oil). However, despite its name, it does not usually consist solely of eggs. According to Clark-Hibbs, some variants stress lean protein and limit carbohydrates, effectively making it a low-carb diet. (Can you tell me more about the slow-carb diet?)
According to Charmaine Jones, M.S., R.D.N., L.D.N., registered dietitian nutritionist and creator of Food Jonezi, the hard-boiled egg diet supposedly helps lower appetite and burn calories in addition to potentially boosting weight reduction. She also mentions that there are other variations, including conventional, egg and grapefruit, and egg-only. "The conventional version has been the most popular to follow," Jones says of the three versions. So, for the sake of simplicity, we'll stick with the standard boiled-egg diet from here on out.
Foods to Eat and Avoid on the Traditional Hard-Boiled Egg Diet
According to Clark-Hibbs, "there are various variants of the hard-boiled egg diet." However, the most common and traditional variant calls for three meals (breakfast, lunch, and dinner) with no snacks in between. She recommends eating at least two hard-boiled eggs with every meal, as well as lean meats (chicken, fish), non-starchy vegetables (leafy greens, tomatoes), some fruits (particularly those with low carbs, such as grapefruits and oranges), and zero-calorie beverages (water, unsweetened tea).
What about the prohibited items? "Carbohydrates like bread, rice, and pasta are the key things to limit or avoid [on this diet]," Clark-Hibbs adds. Jones adds that this includes starchy vegetables (such as potatoes) and legumes (such as beans and lentils). High-carb fruits like bananas and apples are likewise off limits, as are sugar-laden beverages like sweetened tea or juice.
The list of items to avoid does not end there: "Many processed snack foods (such as potato chips, tortilla chips, crackers, and so on) are heavy in carbs and would not fit into this diet. There are certain exceptions to the rule for processed meats like bacon and sausage, but only in moderation "Clark-Hibbs adds. (See also: Should You Despise Processed Foods?)
Only full-fat dairy items like butter, cheese, whole milk, and full-fat yogurt are allowed in the dairy category, according to Clark-Hibbs. Why? She continues, "These varieties of dairy are higher in fat than they are in carbs." "When it comes to eating high-fat dairy [while on the diet], there are no hard and fast guidelines. However, because this diet is so limiting, you'll want to eat more fat to avoid being constantly hungry." (By the way, a new study claims that consuming more dairy fat lowers the risk of heart disease.)
Pros of the Hard-Boiled Egg Diet
First and first, let's get one thing out of the way: eggs are good for you! According to Jones, "eggs are one of the most nutritious foods on the market [when] consumed in healthy amounts."
Eggs are high in vitamins A, D, E, and K, as well as zinc, selenium, and B vitamins, according to Jones.
First and foremost, let me state unequivocally that eggs are healthy! In fact, according to Jones, "eggs are one of the most nutritious foods on the market [when] ingested in healthy amounts."
According to Jones, eggs not only provide lean protein but also contain vitamins A, D, E, and K, as well as zinc, selenium, and B vitamins.
In general, eggs are a nutrient-dense (sorry, not sorry) source of protein. This means you'll be able to eat all of your favorite foods while sticking to the plan. It also doesn't hurt that eggs are very inexpensive, so the majority of your diet meal will be budget-friendly. This is an advantage over certain other fad diets, such as the GOLO diet (which consists of a purchaseable plan that includes a supplement) and the Nordic diet (which consists of a purchaseable plan that includes a supplement) (which focuses on locally-sourced organic items and game meats). These diets can be somewhat expensive, so they are not for everyone. (For more information, see Your Guide to Buying the Healthiest Eggs.)
Are you trying to lose weight? According to Clark-Hibbs, the diet will certainly promote weight loss in the short term due to its low-calorie eating approach. While there is no research on how this specific diet helps people lose weight, there is some evidence that low-carb diets in general can help people lose weight. According to an analysis published in 2020, adopting a low-carb diet for six to eleven months can result in weight loss. Higher HDL ("good") cholesterol, as well as reduced high blood pressure and LDL ("bad") cholesterol, all help to lessen your risk of heart disease. (See also: Low-Carb Diets Could Be the Healthiest and Fastest Way to Lose Weight)
But, once again, no research has been done to see how (or if) the boiled egg diet can contribute to weight loss, let alone long-term weight maintenance. It does, however, have some disadvantages.
Cons of the Hard-Boiled Egg Diet
As previously stated, the boiled egg diet's low-calorie, low-carb composition may cause weight loss in the short run. But here's the thing: it's just temporary. "The initial pounds dropped will be due to water weight loss, but you will not shed any fat," Clark-Hibbs explains. Because of the way carbs are kept in the body, this is the case. A brief explanation is as follows: Carbohydrates are stored as glycogen, which is present in the liver and muscles and binds to water, according to a study published in the Journal of Applied Physiology. According to a 2020 article, a low carbohydrate diet lowers glycogen stores in the body, resulting in greater water loss in the urine and, as a result, increased water (not fat) loss.
Even if you can keep to the diet for a couple of weeks or longer, the results are unlikely to last. "You will begin to drop body fat, but due to how restrictive [the diet] is, the likelihood of keeping the weight off is limited," she explains. Translation? According to Clark-Hibbs, if you reduce too many calories from your diet — whether it's because you're on the boiled egg diet or not — your metabolism will slow down to conserve energy. The outcome is a weight-loss stall, as well as an overabundance of eggs in the refrigerator.
This brings us to the next point: the diet is quite limited. "It allows for little to no carbs, which is your body's principal fuel source," Clark-Hibbs explains. She adds that the low carbohydrate and calorie combination will "certainly leave you feeling unsatisfied and hungry." (Related: Why You Should Stop Restricting Your Diet Forever)
Cutting carbs drastically will make it challenging to achieve your daily fiber requirements. After all, fiber is a type of carb found in foods like bananas and lentils that are limited by the diet. (According to the Mayo Clinic, both foods, as well as many of the items to "avoid," are high in fiber.) Because fiber has a satiating impact, a low fiber diet can lead to irregular bowel motions (hello, constipation) and chronic hunger, according to Jones. It can also raise the risk of heart disease and type 2 diabetes, she says, because consuming enough fiber can help manage excessive cholesterol and blood sugar, both of which are risk factors for heart disease and type 2 diabetes.
There's also the problem of putting too much emphasis on one food, in this case, eggs. Yes, eggs are typically considered healthy — but note that they're deemed nutritious "in healthy doses," as Jones put it. A "healthy amount" is defined by the American Heart Association as one whole egg or two egg whites per day, a recommendation that applies to all individuals, whether or not they are at risk for heart disease. The hard-boiled egg diet includes much more eggs than the AHA's advice, requiring at least two eggs per meal, three times per day.
Other health organizations are more forgiving; the Cleveland Clinic, for example, says there is no real suggestion as long as you don't have heart disease or excessive cholesterol, in which case you should limit yourself to four egg yolks per week.
In the end, "emphasis on one vitamin or item, such as eggs, is not a long-term healthy strategy," Clark-Hibbs says. Jones says that it poses a "risk of becoming lacking in nutrients that maintain your body working properly." In this scenario, the lack of nutrients is due to the diet's restriction on carbs and fiber, which are found in nutritious foods like whole grains, lentils, and bananas.
The Bottom Line
Despite the fact that the hard-boiled egg diet consists of more than simply eggs, it is nonetheless quite restrictive. Because the eating plan is low in calories and carbs, it deprives the body of the nutrients it requires to keep healthy. While these traits may promote weight loss in the near term, the effect is unlikely to be long-lasting. Not to add, even if you adore eggs, eating two to three at every meal can become monotonous.
"The 'best' diet is one that is well-balanced, includes a variety of foods, and does not take willpower to follow," Clark-Hibbs says. The hard-boiled egg diet, unfortunately, falls short on all counts.
If you still want to try the diet — or any diet, for that matter — Jones recommends working with a health care professional like a nutritionist or registered dietitian, who "can [help you establish] a safe eating plan that will fulfill your daily nutritional and weight loss goals." Furthermore, she adds, when you work with an expert, "you'll have the opportunity to create realistic goals that don't jeopardize your health."
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