How sustainable and healthy is the so-called 'boiled egg diet'? Know if it's worth the hype

Ask any health fanatic, and you shall hear how they’re crazy about boiled eggs. But is a so-called “boiled egg diet” gaining popularity on social media, as helpful as it sounds to be?  

What is 'The Boiled Egg Diet'?

First described in a 2018 book called “The Boiled Egg Diet: The Easy Fast Way to Weight Loss!” by Arielle Chandler, and popularized further by celebs like Nicole Kidman and various TikTokers, the boiled egg diet is extremely simple: basically, you eat at least two eggs and one fruit for breakfast, with or without a low-carb vegetable or protein source. Then, for both lunch and dinner, you eat eggs or a lean protein, along with low-carb vegetables.  

Experts warn

But experts warn that this highly restrictive diet might be entirely unsustainable, and in the long run, will (probably) not have the intended result. For starters, there are a metric ton of foods that are out of the question, when you are on this diet, including grains (chappatis, naan, bread or pasta), dairy products (including cheese, ghee, and curd), potatoes, corn, peas, beans and legumes, fructose-heavy fruits such as bananas, pineapples and mangoes, and any sweetened beverages such as juice, chai, energy drinks or soft drinks. 

Due to all these restrictions, this diet might be very hard to stick to in the long term for many people, according to New York City-based dietitian Erin Palinski-Wade. Worse, this diet could result in nutritional deficiencies, she warns. Furthermore, because of the unsustainable nature of the diet, once you inevitably quit it, your weight will “bounce back” faster than the weight you lose.

Things you must keep in mind

Though eggs can form part of a healthy diet - due to their high levels of vitamin A, riboflavin, selenium, and iodine, to name only a few micronutrients - a diet consisting almost solely of eggs is highly unsustainable and entirely unnecessary, and it is important to consult a doctor before jumping into any restrictive fad diet such as the egg diet, Atkins, paleo or keto. 

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