For decades, we’ve heard about the hard-boiled egg diet, also ironically called the “Mayo diet.” Its principle is simple: it requires eating at least six eggs per week, accompanied only by vegetables. The rest of the time, the menu consists of lean meats or white fish, cooked in a “light” way.
In this diet, hydration is crucial, with a strong emphasis on water and citrus fruits for the elimination of toxins. But above all, this diet carries out a real vacuum cleansing, completely eliminating:
- Sugar and alcohol;
- Starchy foods and dairy products;
- Fat, in almost all its forms.
A hyper-restrictive diet disguised as a high-protein diet
This list of prohibitions makes the hard-boiled egg diet extremely restrictive, to the point of creating a massive calorie deficit.
According to its fans, it allows you to burn up to 1000 kcal per day. Consulted on this subject, dietitian-nutritionist Claire Trommenschlager gives her opinion on this particular diet.
“The mayonnaise diet or egg diet actually consists of eating mainly eggs or white meat with fruits and vegetables. So, we are going to eliminate alcohol, sugar, starchy foods as well. This amounts to a fairly classic so-called high-protein diet in the end. But also hypocarbohydrate, so low in carbohydrates is very hypocaloric.”
For the specialist, it is this drastic reduction in calories which is the sole driver of weight loss, and not some magical power of the egg.
“Obviously, when we remove sugar, alcohol, carbohydrates, a whole category of foods in short, only proteins and vegetables remain. And a little fat, which significantly lowers your caloric intake for the day. This is the only thing that leads to weight loss, like any diet ultimately.”
Fatigue, discomfort, and the yoyo effect: the risks of excessive restriction
If the scale quickly shows good results, caution is advised. The yoyo effect is a classic consequence, because losing quickly is often the assurance of recovering quickly. But the dangers go far beyond.
The almost total elimination of carbohydrates, the main source of energy, puts a strain on the body and brain.
“The body functions on approximately 45-50% carbohydrates. The brain alone consumes 120 g of glucose per day which it extracts from different carbohydrates. Reducing them also drastically works very well indeed for losing weight since you reduce calories a lot. But we will also get tired, think less well, have difficulty concentrating…” alert Claire Trommenschlager.
A caloric intake that is too low can even lead to discomfort, especially in the event of high physical activity. Although the risk of long-term deficiencies is low if followed over a short period (15 days for example), the nutritional balance is completely broken.
“We will have an overall imbalance which leads to deficits and ever more fatigue, etc. Starchy foods are essential in the diet, especially when they are complete. They will be a source of fiber, vitamin B, and other nutrients”
reminds the dietitian.
The illusion of rapid weight loss is often misleading. The nutritionist points out that the drastic reduction in carbohydrates mainly causes a loss… of water. “When carbohydrates are suddenly reduced, the scale often shows a dramatic drop in weight. But above all it is a loss of water, an illusion which does not last: as soon as the diet returns to normal, this water is quickly recovered. In other words, despite the impression of progress, it is not the fat mass that disappears.“
In addition, a caloric intake that is too low (often below the basic metabolism) forces the body to draw not only on fat, but also on muscle.
“The risk is to see your muscle mass melt away and therefore become weaker, slow down your metabolism and also gain weight back more easily behind.. Finally, the mind is a key factor. “This type of diet tends to lead to breakdowns, eating disorders and a yo-yo effect.“
The good alternative: a balanced diet inspired by the Mediterranean diet
According to Claire Trommenschlager, it is not necessary to impose such extreme constraints on yourself to lose weight sustainably. “We will better preserve our health, both physical and mental, by implementing balanced weight loss.”
The specialist recommends favoring a classic nutritional balance, inspired by the Mediterranean diet, which does not eliminate any food group. Namely:
- Protein : We keep white meats, white fish and eggs, which are very interesting sources of protein;
- Carbohydrates : We keep starchy foods, favoring raw versions and whole grains (quinoa, wheat, buckwheat), in appropriate quantities;
- Lipids : We include the right lipids, particularly vegetable fats;
- Pleasures are to be moderated : We strongly limit added sugars and ultra-processed products, but we do not ban them for occasions. It is best to treat yourself with homemade recipes. “We can ban alcohol, which brings nothing from a health point of view and only contains empty calories. adds our expert.
By listening to your feelings of satiety and adding physical expenditure, this simple balance proves to be much more effective for long-lasting results that respect physical and psychological health.