Hard-boiled egg dietAuthor Ariel Chandler, is on target. And it’s not surprising. It’s challenging to launch yourself into selling a quick weight loss message these days. Through a single ingredient diet As a great hero. Gone are the miracle diets of a few years ago, hundreds of studies and experts who quickly rushed into the field to issue warnings. So yes, debate with Chandler is served.
And the author offers a complete read on weight loss based on one key diet: boiled egg. And although the author presents the egg as what it really is (a nutritious food, rich in protein and low in calories), the question is obvious: how healthy and balanced is this food claimed to be? To analyze our ideas vMany experts have given us their opinion on this matter. It is true that throughout the work, Chandler emphasizes the importance of conscious eating and healthy habits, not just as a temporary fix, but as a sustainable lifestyle.
© @sannevloetbook key
- The diet he recommends is based on the fact that, by including hard-boiled eggs and following his recommendations, significant weight loss can be achieved in a short period of time.
- The author highlights that the plan is easy to follow, so that people can adapt the diet to their lifestyle without too many complications.
- It offers boiled eggs as an alternative meal option.
- He praises them for their high protein content and how because of this they help increase feelings of satiety, which can help reduce cravings and total calorie intake.
© Adobe StockEggs in the diet: yes it’s important, but not the hero
Elvira Berengui, This is the main nutrition pronokal, It helped us, before talking about any diet, to “place” eggs in the diet. That is, clearing all the nutritional facts necessary to know about the hero of this entire story.
“Eggs are an excellent source of high-quality protein, as they contain all nine essential amino acids.”. Both the white and the yolk provide protein, although the white is mainly composed of water and albumin, while the yolk combines protein and fat. Sesame fats include saturated, monounsaturated and polyunsaturated fats, With a highly recommended nutritional profile. Although yolk contains cholesterol, it was long mistakenly believed to contribute to raising LDL cholesterol levels. Today it is known that cholesterol ingested through eggs does not have a significant effect on LDL levels in most people,” he says.
Eggs are also low in carbohydrates and rich in vitamins and minerals. And not only that, as Berengui highlights, it also contains other particularly interesting nutrients such as choline, which is found in the yolk: “This essential nutrient plays a fundamental role in brain function and nervous system development and is especially important during pregnancy. Eggs also contain other antioxidants, such as lutein and zeaxanthin.Both are known for their ability to protect the eyes from diseases, such as macular degeneration, which can lead to blindness in old age.”
© Nana JacquelineHow many eggs can you eat in a week?
The expert explained that “Although eggs are very nutritious, a balanced diet should include a variety of protein sources, both animal and plant, such as legumes, fish, lean meats and dairy products.. That is, not leaving the entire burden of our food on them.
Thus, he clarifies that “this is what the majority of current research indicates Eating 6 to 7 eggs a week is safe for humans Except for specific health problems. In some populations, daily consumption of even one egg has not shown adverse effects on cardiovascular health.”
What is the best way to eat eggs?
We must remember, as Elvira Berengui explains, that “Egg white protein They are only digestible Partly by our bodies If eaten raw Because it contains avidin, which is an antivitamin that binds to biotin and prevents its absorption. When it is cooked, digestion is complete and all its ingredients are used. Yolk proteins, on the other hand, are bioavailable even when raw.” Therefore, egg consumption recommendations are grilled, soft-boiled or poached, with white curds and yolk liquid.
In addition, it must be considered Boiled eggs are safe to eatBecause cooking destroys any potential bacteria, such as salmonella.
© Getty ImagesWhat myths revolve around eggs?
“Eggs raise blood cholesterol”, “you should only eat egg whites because the yolk is bad” or “brown eggs are healthier than white eggs”… do these sound familiar? Well, Berengui confirms: everything is false. Because cholesterol in the blood is mainly saturated and trans fat, the yolk is also rich in important nutrients, such as the aforementioned choline, and the difference between white or brown eggs is simply the breed of chicken and no, it has no effect. Its nutritional value.
Laura Parada, nutritionist Slow Life House (Salustiano Olozaga, 11, Madrid) and author of the book ‘What makes us eat like this?’ Remember that too “The Spanish Heart Foundation states that, in healthy people, egg consumption restrictions are not necessary. In fact, it stands to reason that no direct correlation has been found between cholesterol intake and increased heart disease.”
© Getty ImagesHaving said all this and reaching this point, What do experts say about famous foods?
Laura Parada is clear and says that “this is one of the many diets that only wants to attract attention. It is nothing new, a diet that focuses on a single food as a claim and thus distinguishes itself from others, but it is a low-calorie diet. Nothing but, badly unbalanced and very monotonous.”
Add that This type of diet only gives false information and complicates many people’s weight loss journey.Especially when they tried it in different ways and didn’t get good results. “That’s why it’s important to reflect on miracle diets and show their reality: weight loss is very fast, but then they take us back to the beginning or further back.”
For its part, Charles Orrico, Nutritionists, trainers and experts in sports nutrition and healthy habits, believe that “diets” that focus on a single food, such as boiled eggs, can seem tempting because they promise rapid weight loss. But honestly, they are not the best option. It’s like trying to nourish your body with just one piece of the puzzle; lack of balance”. The clinic’s medical team Mira + Cueto They remember that too “The problem is not the amount of eggs, but the amount of nutrients needed, and we stop eating them with this type of diet.”
© Adobe StockThe authors suggest two eggs and a piece of fruit for breakfast, another egg with fat-free protein and low-carbohydrate vegetables for lunch, and the same for dinner. What do health professionals think about all this? Laura Parada commented that “egg parts are not bad, The problem is that this makes it monotonous and excludes other types of protein sources which add other nutrients and provide variety to our diet. By focusing on eggs, you’re masking the fact that it’s actually a low-carb diet, since it eliminates cereals and focuses on low-calorie foods that make you lose weight faster.”
“Following a diet focused almost exclusively on eggs can lead to a lack of other essential nutrients. Imagine eating the same thing every day; It’s not only boring, but your body can also suffer from a lack of fiber, vitamins and minerals from fruits, vegetables and whole grains,” says Arico. And remember that, in addition, such a monotonous diet can quickly make you tired and abandon the plan. . “The key is to do a program that you enjoy and that adapts to you, so you don’t have a rebound effect.”he concluded.
In short, there’s nothing better than Mira + Cueto’s advice: “We must make choices that allow us to sustain ourselves over time, that teach us what foods to eat, with what frequency and at what times, that is, the chronological science of food.”. That is, look for a strategy that results in change… and not miracles.
