Boiled Egg diet: best weightloss strategy

Over the years many notions have come up about eating eggs most of which are untrue. Some of these notions are; eating boiled eggs is unhealthy for old people, eating egg yolk is fattening, and many other similar notions. On the other hand many nutritionists have come up with a lot of egg based diets that have proved efficient in weightloss one of which is the boiled egg diet. Let’s take a look at the nutrition facts of boiled eggs before we go any further.

Nutrition facts

Boiled egg

Amount per 1 large (50 g)

Calories 78

% Daily value

Total fat  5 g       7%

Saturated fat  1.6 g    8%

Polyunsaturated fat 0.7 g

Monounsaturated fat 2 g

Cholesterol 186.5 mg    62%

Sodium 62 mg     2%

Potassium 63 mg     1%

Total Carbohydrate 0.6 g    0%

Dietary fiber  0 g    0%

Sugar  0.6 g

Protein 6 g      12%

Vitamin A    5%   Vitamin C   0%

Calcium    2%   Iron    3%

Vitamin D    10%   Vitamin B-6  5%

Vitamin B-12   10%   Magnesium  1%

*Per cent daily values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

One boiled egg may look small but packs so many vitamins and minerals that are essential for well being. It refuels your body and gives a feeling of satiety that helps you control hunger. Boiled eggs add good fats to your body which help in keeping your heart healthy. The vitamins contained in boiled eggs do not only protect your eyes but also keeps your muscles/bones strong.

The whole point of going on a diet is to eat fewer calories than you’re burning every day. When you reduce the number of calories you consume, your body begins to use the stored fat in your body as a source of energy in order to make up for the number of calories you’ve cut off. This is what leads to weight loss. This doesn’t mean starving rather it means making healthy food choices and eating them in disciplined portions. This is where boiled eggs diet is introduced.

Eggs are nutrient dense. Not only do they contain a wide range of essential vitamins and minerals, they are also rich in protein. As seen in the nutrition facts above, one large boiled egg contains about 6 g of protein. Protein is a satiating nutrient that keeps hunger away. This means that eating one hard-boiled egg (especially in the morning) keeps you feeling full and sated for a better part of the day; meaning that you won’t have cravings and will consume fewer calories ultimately leading to weight loss.

Among other things, eggs make it easy for you especially if you’re on a tight schedule. You can pack one or two boiled eggs to snack on during a very busy day. Note; like everything else, boiled eggs should be consumed in moderation as excess of it could ruin your diet. Make sure that whatever you eat, snacks included, do not exceed your targeted calorie intake for the day. At least three eggs a day are recommended for a healthy diet but be sure to consult your doctor always before changing your diet. Eating boiled eggs  in line with the boiled egg diet alone will not magically make all that fat disappear so plan your diet to include foods that will balance out your diet and engage yourself in exercise as per your doctors instructions.

IMPORTANT: because of the high sodium content present in boiled eggs, when going on a boiled egg diet please ensure to take lots of water to avoid heart issues. If not water, then juice your healthy greens and sip on them. The point is to stay hydrated always.

PhotoCredit: Healthy life vision

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