Boiled Egg Diet for Weight Loss

November 22, 2015
boiled-egg-diet

Losing weight takes effort, accept that! You can’t lose weight in a fortnight, sitting on a couch and just thinking of what your summer body would look like. You’ve to work hard for the perfect beach body.

Unfortunately, weight loss doesn’t work the same way for everyone. The diet or the exercise plan that worked perfectly fine for someone might not suit you. Sometimes you’ve to think smart; you’ve to think out of the box to gain best results. At times, things that are otherwise ordinary might give extraordinary results when used in the right way.

Did you know; the egg you love to eat in the breakfast can be used to lose weight too? Skeptic? Of course, you would doubt the notion that something as simple as an egg can be used to shed pounds. But wait till you know the science behind. So, let’s cut to the chase and get started.

Nutritional Value of Egg

Here is the detail of nutritional content of eggs per 100 grams (2 big sized eggs) 1)http://nutritiondata.self.com/facts/dairy-and-egg-products/111/2

  • Total calories: 143
  • Proteins: 12.6 grams
  • Total Carbohydrates: 1 gram
  • Total Saturated fats: 3.1 gram
  • Total Unsaturated fats: 3.3 gram
  • Total Omega 3 and Omega Fatty acids: 74 mg and 1148 mg respectively
  • Cholesterol: 423 mg
  • Selenium: 31.5 mcg

5 Reasons Why Egg is the “Superfood” for Weight Loss

Hard-bolied-egg-weight-loss
Eggs have always been considered a superfood for your daily protein needs, but it has never been used as a tool for losing weight. Why not? Here are the top 5, scientifically backed reasons for you to add more eggs in your weight loss diet.

Reason # 1: Eggs have Low Energy Density

Energy density; in simple words, is the total number of calories in a food 2)http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/r2p_energy_density.pdf. The energy density of a food depends on its constituents. Foods that are high in fiber or protein are generally poor in calories. On the other end of the spectrum are foods that are rich in fats. Foods rich in fats generally have a high energy density. Eggs, being rich in proteins, are therefore low energy density foods.

It has been repeatedly proved through scientific research that eating foods with low energy density are extremely beneficial in accelerating weight loss. Results a study showed that people who ate foods with low energy density were more successful in losing weight as compared to those who ate even smaller portions of energy-dense foods 3)http://www.ncbi.nlm.nih.gov/pubmed/16002828.

Reason # 2: Eggs Proteins Help Achieve Satiety

“Protein”; that’s the foremost reason for you to add proteins into your daily routine. But, wait! Don’t proteins assist in weight loss by helping you achieve early satiety? Absolutely yes 4)http://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-11-53! Eggs, being rich in protein, help you achieve early satiety like nothing else. One possible mechanism of protein-induced satiety is by increasing in the brain levels of satiety-producing chemicals like Glucagon like Peptides (GLP), which is seen after eating a protein-rich diet 5)http://www.gastrojournal.org/article/S0016-5085(07)00580-X/abstract.

Eggs help achieve early satiety and a significant reduction in caloric intake. A study 6)http://www.ncbi.nlm.nih.gov/pubmed/16373948 was conducted at the Saint Louis University, Missouri to see the effects of adding eggs or bagel to the breakfast on the caloric consumption during lunch. Results showed that women who consumed egg during breakfast periods reported greater satiety at lunch time and consumed almost 20-25% less calories as compared to the bagel group 7)http://www.ncbi.nlm.nih.gov/pubmed/16373948. Similar results were produced in a British research were the participants eating eggs for breakfast ate significantly less during lunch 8)http://www.ncbi.nlm.nih.gov/pubmed/21495899.
Boiled-egg-with-greens

Reason # 3: Egg Proteins Speed Up Thermogenesis

Thermogenesis means the amount of calories your body burns in the form of heat. Thermogenesis is often represented as the basal metabolic rate. Research shows that different foods have different thermogenic effects, something known as diet-induced thermogenesis. The greatest thermogenesis is seen with protein rich foods. Eating a protein rich diet can cause as much as 15-30% increase in basal metabolic rate as compared to 10% rise seen with carbohydrates and almost no effect seen with fats 9)http://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-1-5.

Again, eggs being high in protein are highly thermogenic foods that can boost your basal metabolism like nothing else. Results of a study showed that men when given different foods, including egg white, sugars or fats, experienced the greatest increase in body metabolism only with proteins 10)http://www.ncbi.nlm.nih.gov/pubmed/6476790.

Reason # 4: Eggs have Low Glycemic Index

Glycemic index is the measure of the glucose content of a food. It also measures how quickly a food increases blood glucose levels. Foods with high glycemic index, therefore, cause greater insulin release and greater increase in weight. Foods are allocated spots on the glycemic index scale from 0 to 100, depending on their sugar levels and how quickly they increase blood sugar- 0 being the lowest glycemic index and 100 being the highest glycemic index. Egg has 0 glycemic index. This means it has absolutely no effect on blood sugar. Research has consistently proved that eating a diet with low glycemic index is an effective way of losing weight 11)http://www.ncbi.nlm.nih.gov/pubmed/12081852.

Reason # 5: Eggs are Rich in Antioxidants

With the passage of time, our body hoards up toxins that slow down the speed of our metabolism. It leads to increase in “oxidative stress”, which then leads to weight gain 12)http://diabetes.diabetesjournals.org/content/63/7/2216#. Research has repeatedly shown that use of antioxidants is an effective way of dealing with obesity 13)http://www.ncbi.nlm.nih.gov/pubmed/12498984. Moreover, obesity is linked to increased insulin resistance too, as the result of which more glucose is shunted to the fat generation pathways and subsequent weight gain. Antioxidants, however, improve insulin sensitivity and help with stabilization of weight as well 14)http://www.ncbi.nlm.nih.gov/pubmed/19154960.

Among antioxidants, polyunsaturated fatty are distinct as they cause a noticeable reduction in weight 15)http://www.ncbi.nlm.nih.gov/pubmed/23396496. Egg is a rich source of polyunsaturated antioxidant fatty acids, which may help you out in achieving your weight loss goals.

Some Important Considerations

The boiled egg diet involves eating at least 6 boiled eggs at different times of the day. Before you can set sail on the path of boiled egg diet, you must realize that like everything else, this diet is not perfect as well. There are a number of things that you should keep in mind before adopting this diet.

While eggs will make a significant portion of your diet, you’ll have to eat other things as well. You can’t live on eggs alone. Eggs will take up the role of major metabolism boosters but it doesn’t mean you can eat whatever you want for the rest of your diet. While on this diet, you’ll have to eat fresh, green and healthy. Junk, fried and unhealthy food is not allowed.

The cholesterol concentration in eggs is quite high, almost 2-3 times as high as you need in your daily diet. So, if you’re a patient struggling with high cholesterol, you should go with this diet with immense caution. You should talk to your physician or a dietician before sticking with this diet plan. This type of diet plan is perhaps not fit for following groups of individuals:

  • Individuals with high cholesterol levels
  • Individuals with high blood pressure
  • Those who have a history of stroke
  • Those with a history of heart attack
  • Exercise makes another important component of this diet plan. While you’re eating right, you’ll have to burn the calories you consume with adequate exercise as well.

The 10 Day Boiled Egg Diet Plan for Weight Loss

soft-boiled-eggs
Now that you know everything about how this diet works, here comes the real deal. Here we give you a carefully designed 10 days boiled egg diet plan that you can get on with right away and see results coming in no time. Please note that while the plan is for 10 days, you can continue it for as long as you want.

So, here we go with the plan.

Day 1

Breakfast:

  • Boiled eggs (1 or 2)
  • ½ grapefruit or ½ orange

Lunch:

Have fruits for lunch. You may have anyone of the fruits given below:
Watermelon, Orange, Strawberry, Apples, Pears, Plum, Cantaloupe

Dinner

Cut or ground, fat-free grilled meat only. Mutton and lamb should be avoided.


Day 2

Breakfast:

  • Boiled eggs (1 or 2)
  • ½ orange or ½ grapefruit

Lunch

Take either boiled or grilled chicken with skin removed completely

Dinner:

Green salad, 2 boiled eggs, 1 slice of either pita or toast, one grapefruit or orange.


Day 3

Breakfast:

Again continue with the same breakfast of

  • 1 or 2 boiled eggs
  • ½ grapefruit or ½ orange

Lunch

For lunch you have got following options:

  • One slice of toast with tomato
  • A tablespoon of cream cheese that must be fat-free
  • Dinner

    Cut or ground grilled meat with green salad (cucumber, lettuce, tomato, carrots and green pepper)


    Day 4

    Breakfast

    • Boiled eggs (1 to 2)
    • Orange or grapefruit, just half

    Lunch

    You can satisfy your appetite at lunch time by having one the fruits of your choice;
    Apples, Plum, Pear, Watermelon, Strawberry, Cantaloupe, Orange

    Dinner

    Repeat the dinner menu of day 3 with grilled meat (cut or ground) and green salad (green pepper, lettuce, cucumber, tomato and carrots)


    Day 5

    Breakfast:

    • 1 or 2 boiled eggs?
    • Choose either ½ grapefruit or ½ orange.

    Lunch

    Fill your tummy up at lunch time with boiled vegetables like spinach, squash, carrots, zucchini, green beans or peas, along with 2 boiled eggs.

    Dinner

    For dinner you may choose any of the following choices according to your desire:

    • Shrimp
    • 1 can of tuna in water
    • Grilled fish


    Day 6

    Breakfast:

  • Boiled eggs 1-2
  • Orange or grapefruit (½)
  • Lunch:

    Choose one of the given fruits and eat as much as you can to satisfy the hunger. Here is the list of fruits of choice: Strawberry, Orange, Watermelon, Apples, Pear, Plum and Cantaloupe.

    Dinner:

  • Green salad (lettuce, cucumber, tomato, carrots, green pepper)
  • Skin removed grilled meat (cut or ground, as you desire)

  • Day 7

    Breakfast:

    • Boiled eggs 1 or 2
    • ½ orange or ½ grapefruit

    Lunch

  • Boiled or steamed vegetables (squash, zucchini, spinach, carrots, green beans or peas)
  • Boiled or grilled chicken
  • 1 orange or grapefruit
  • Dinner:

    For dinner steamed or boiled vegetables like zucchini, spinach, squash, peas, carrots or green beans will do fine.


    Day 8

    Breakfast:

    • 1-2 boiled eggs with ½ grapefruit or orange.

    Lunch:

    Have 1 orange or grapefruit along with 2 boiled eggs in the lunch time.

    Dinner:

    Follow the same plan as lunch. Have 2 boiled eggs with either 1 orange or grapefruit.


    Day 9

    Breakfast:

  • Boiled eggs (1-2)
  • ½ grapefruit or orange
  • Lunch:

  • Green salad (lettuce, green pepper, carrot, tomato, cucumber).
  • Grilled meat either cut or ground, the skin should be removed.
  • Dinner

    All you need in dinner are 2 boiled eggs with 1 grapefruit or orange.


    Day 10

    Breakfast

    • 1 or 2 boiled eggs
    • ½ of grapefruit or orange.

    Lunch

    For lunch, the best option will be skin removed grilled meat (cut or ground) with cucumbers (as much you like to have).

    Dinner

    Stick to 1 grapefruit or orange and 2 boiled eggs in the dinner plan.


    The Bottom Line

    The bottom line is that boiled egg diet is an amazing way to shed pounds in a little time. The diet is effective, backed by hardcore science and above all it tastes good! Things can’t get any better than this. So, if you want to get rid of that ugly looking fat of yours, start with the boiled egg diet today!

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    References   [ + ]