Tropical Weight Loss
Tropical Weight Loss
Photo: Klaus Nielsen
The boiled-egg diet is a fad diet that requires eating only eggs, some fruit, nonstarchy vegetables, lean protein, and some fat, and it promises to help you lose weight. While cutting calories may initially lead to weight loss, it's unlikely that you'll stick to this way of eating, experts say.
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Read More »If you have a history of disordered eating, restrictive diets of any kind (including the boiled-egg diet) aren’t for you. Those living with chronic health conditions, especially any that require taking medication, would be wise to check with their healthcare team before making any dramatic changes to their diet — the boiled-egg diet would count as dramatic. On the other hand, people who don’t have a history of eating disorders or a current health condition are unlikely to face health issues if they do the boiled-egg diet in the short term. “I consider this a red-carpet diet. It’s only something to try when you want to see results quickly and you’re okay with feeling restricted for a short period of time,” says Shapiro. She notes that this diet takes its cues from the 1960s, a time when “it was considered ladylike and demure to restrict yourself,” she says. But that’s not a healthy headspace to be in. Plus, there is continuing confusion about whether eggs are good for you, as they contain dietary cholesterol. Each boiled egg has 186 milligrams (mg) of cholesterol. One study concluded that each additional 300 mg of dietary cholesterol consumed per day was associated with a 17 and 18 percent increased risk, respectively, of One study concluded that each additional 300 mg of dietary cholesterol consumed per day was associated with a 17 and 18 percent increased risk, respectively, of cardiovascular disease and death from any cause. Meanwhile, another study suggested that cholesterol is less risky in adults with prediabetes and type 2 diabetes. Authors reported that participants who consumed a diet high in eggs for three months did not experience changes in blood lipid levels or markers of inflammation (which would indicate a change in cardiovascular health) compared with those on a low-egg diet. Researchers defined a high-egg diet as consuming 12 or more eggs per week, while they said a low-egg diet involved eating fewer than two eggs per week. While some people continue to express concern over dietary cholesterol, the limit was removed from the 2015–2020 Dietary Guidelines. The current 2020–2025 Dietary Guidelines have kept this change but also advise that dietary cholesterol consumption should be “as low as possible without compromising the nutritional adequacy in the diet.” The guidelines note that cholesterol naturally appears in small amounts in some animal foods. The current 2020–2025 Dietary Guidelines have kept this change but also advise that dietary cholesterol consumption should be “as low as possible without compromising the nutritional adequacy in the diet.” The guidelines note that cholesterol naturally appears in small amounts in some animal foods. Eggs are also flagged for their saturated fat content. Each large egg contains 1.6 g of saturated fat The guidelines recommend capping daily intake of saturated fat at less than 10 percent of calories per day for optimal heart health. For a 2,000 calorie diet, that’s the equivalent of 22 g of saturated fat or less per day. The guidelines recommend capping daily intake of saturated fat at less than 10 percent of calories per day for optimal heart health. For a 2,000 calorie diet, that’s the equivalent of 22 g of saturated fat or less per day.
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Read More »So are eggs good or bad for you? Taking into account the research as a whole, Shapiro notes that it’s saturated fat in food that raises cholesterol, not necessarily dietary cholesterol. What's more, “it’s the simple carbohydrates and sugars in foods that increase cholesterol and triglycerides. I wouldn’t worry about eating hard-boiled eggs daily,” she says. Yet if that’s the majority of what you’re eating, the saturated fat could add up. Shapiro gives her clients the green light to eat two eggs per day, but this health advice seems to vary yearly according to other health organizations and research. For example, one study found that each half egg consumed per day raised the risk for overall mortality and cardiovascular disease mortality by 7 percent — and the increased consumption of cholesterol via egg was the culprit.
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