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Egg Diet: Is it Healthy & How Much Calories in Boiled Egg White

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Boiled Egg Are Healthy Nutrition

Many studies have proved that a healthy breakfast will keep you healthy and active for life long. Breakfast should be healthier and full of vitamins and minerals. So, if you also want to add proteins in your breakfast then boiled egg diet may be a better option. Egg diet is also for those who plan for weight loss. The weight loss program requires that you build at least one meal each day around the traditional breakfast staple. But there are many versions of egg diet are available explained below. We have also mentioned calories in boiled egg white for those who want to get more burn calories steps from egg white. So, let us have a look.

Do You Know About Egg Diet?

You can lose weight with the help of many versions of the egg diet plan. But one thing is common in all these diets that you have to take primarily egg-based meals. Some of the most popular variations of egg diet are stated below. Have a look!!!

14 day egg diet

14-Days Egg Diet:

By choosing a 14-days egg diet plan, you will become able to consume three meals each day. You are not allowed to take any snacks and no calorie drink in a single day. You have to take one meal with egg. Rest meal can be taken around other sources of lean protein such as chicken, fish or maybe vegetarian diet. If you want to add more supplements in your plate then you can go with low carbohydrate vegetables such as broccoli or spinach. Sometimes, you can take citrus fruits also but not regularly. Remember one thing, always take hard boiled eggs rather than poached, scrambled, or fried. This diet is also known by the name of boiled-egg-diet.

Egg and Grapefruit Diet:

In this diet, you have to eat half a grapefruit at each meal with your egg or lean protein. Always mind a thing that any other fruit is not allowed to eat. It is a variation of the 14-day egg diet and lasts for the same amount of time.

Egg-Only Diet    

Egg-only diet is the weight-loss program that is known as a mono diet. This diet is extremely unhealthy, extreme weight loss programs. In this diet, you have to eat only a single food for a particular time of period. According to many sources, dieters only allow you to take boiled eggs and water for two weeks. Exercises are not allowed on this diet plan. Just imagine yourself, you need more energy to do exercises and in this diet, you will lose extreme fatigue that you are likely to experience.

“Medical” Egg Diet

In this version of the diet, you are allowed to eat one egg with bread, three times each day. You may drink water, eat fruits and vegetable as per you want. You can drink tea, coffee or any drink with zero calorie beverages. Prepare eggs with zero calories; otherwise, you can prepare them in any way. Overall, only you are not allowed to prepare eggs with butter or oil. According to some dieters, this version of the egg diet is used in medical settings to reduce a patient’s weight prior to surgery, but there is no evidence to support that rumor. While some bariatric physicians put their patients on diets before surgery, it is often a liquid diet (including meal replacement shakes) and the program is supervised by a physician or other medical expert.

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Keto Egg Diet

Ketogenic diets are also known as keto diets. In this diet, you need to take fatter to put your body into a state of ketosis. So, in this egg diet, you have to eat eggs with butter and cheese. So that your body may become able to produce ketones. On the internet, the most popular ratio is promoted that is one egg to one tablespoon of fat (cheese or butter).

We hope, you will follow any one of the egg diet stated above. Some variations of the egg diet are better for you than others, but none of them provide balanced nutrition.

Have to Think Once: Is The Egg Diet Healthy?

You will be surprised to know that some reputed websites advice to meet your physician once before going to start an egg diet. If you also do that this is not likely that your physician will approve it because only the egg diet is not healthy sometimes. You need to take some more proteins and vitamins for function properly.

Eggs are able to provide you energy and fat. It includes vitamin D, phosphorus, vitamin A, and two B-complex vitamins that your body needs to convert food into energy. Eggs are a very good source of riboflavin, selenium, and chorine.

But this is not enough for your body. We can understand this by taking an example; fibers are those who boost our healthy digestion system. But in egg diet, you are not taking fibers then how your proteins and minerals will digest. Lastly, the egg diet is likely to backfire and ultimately cause weight gain instead of weight loss. Weight gain from repeated attempts at fad diets can lead to overweight or obesity.

Does the Egg Diet Work?

According to some websites, you can lose 20-25 pounds if you follow 14-day egg diet. Those are appealing numbers if you are trying to slim down. But these claims are not absolutely true or based on any scientific study or on any hard evidence. The reality is If you were to follow the egg diet perfectly, you would probably shed a few pounds, potentially up to five pounds in a week and a few more the following week. But the weight you’d lose would be primarily water weight, not fat, and that’s an important drawback to keep in mind.

Hard-Boiled Egg-White Nutrition

Hard-boiled eggs are one of the most nutritious types of eggs. Hard-boiled eggs are loaded with protein, vitamins, minerals and other nutrients. If you eat a single hard-boiled egg then you will get these following vitamins and proteins that are mentioned below:

Hard-Boiled Egg Nutrition Facts

Every large hard-boiled egg, which is about 50 grams (1.76 ounces), contains about 78 calories and a variety of nutrients. Hard-boiled egg nutrition facts for one large egg include:

  • 8 percent of the daily value (DV) for vitamin A
  • 20 percent of the DV for riboflavin (vitamin B2)
  • 14 percent of the DV for pantothenic acid (vitamin B5)
  • 6 percent of the DV for folate (vitamin B9)
  • 23 percent of the DV for vitamin B12
  • 6 percent of the DV for vitamin D
  • 7 percent of the DV for phosphorus
  • 28 percent of the DV for selenium
  • 5 percent of the DV for zinc
  • 27 percent of the DV for chlorine
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Egg White Nutrition Facts

In comparison to the nutrition supplied by a whole hard-boiled egg, egg whites are fairly low in nutrients. In one large egg white, you can find:

  • 7 percent of the DV for protein
  • 12 percent of the DV for selenium
  • 11 percent of the DV for riboflavin (vitamin B2)

Benefits of Eating Egg Whites

If you see from nutrition perceptive then it may seem that you are getting half nutrition by eating only egg white instead of whole hard-boiled egg. Egg whites are low in nutrition but they are still a good source of protein, and in fact, the proteins in egg whites are rich in antioxidants.

There are antioxidants present in full amount in egg white. Egg whites also have no cholesterol — all of the egg’s cholesterol is in the yolk. The Dietary Guidelines for Americans no longer limits the amount of cholesterol you should consume on a daily basis, as dietary cholesterol is unlikely to increase the cholesterol levels in your blood.

The Egg Diet—Do It the Very well Way

If you like eggs then nobody will take two steps back to add them in their diet. Eggs are cheap and easy to find in any type of market. They are a great food to include in a healthy eating plan or weight loss program. But your meals should include a variety of foods to keep your body in top shape.

Replace 1-2 meat meals each week with an egg-based meal:

Eggs are low fatty because of containing saturated fat. So, you can enjoy them by converting in a delicious dish like egg omelet. Enjoy a scrambled egg with steamed veggies, or make an egg or egg-white omelet with leafy greens like kale or spinach and one ounce of cheese (try feta, parmesan, or goat cheese).

Replace one starchy meal each week with an egg-based meal:

If you have left some leftover food and going to prepare spaghetti or a rice casserole once each week then you can do this same with leftover fish also. Make a healthy quiche or frittata and serve it with a handful of mixed greens. A lean protein meal will help you to feel more full and satisfied than a starchy meal and you may eat less as a result.

Keep hard-boiled eggs in the refrigerator

If you have the desire to get a salty, savory snack for less than 100 calories then put hard-boiled eggs in the refrigerator. Swap hummus for the egg yolk to get an extra boost of fiber with your protein for the same number of calories. Chop the eggs and add them to your salad at lunchtime, or add them to a piece of whole grain toast with a smear of avocado in the morning for breakfast.

Blend whole eggs with egg whites

If you want to reduce fat and saturated then blend whole eggs with egg whites. Most of the fat in a hard-boiled egg is in the yolk. The yolk provides about 55 calories worth of combined fat and protein. Egg whites, on the other hand, are packed with fat-free nutrition. You’ll consume 4 to 5 grams of protein, 17 calories, and virtually no fat in a single large egg white. Egg whites are also a good source of leucine, an amino acid that may help you lose weight.

Hope you are satisfied with the information given by us. But still, if you have any query then you can ask it in the comment box below given. We will solve it ASAP!!!

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