How Many Calories in Two Boiled Eggs: Nutrition Facts and Health Impact

Understanding Egg Nutrition and Calories

Eggs are a nutritious food that have been a staple ingredient around the world for centuries. Their portability, affordability, and nutrient density have made them a ubiquitous part of many cultures and cuisines. When looking at the nutritional breakdown of eggs, two key aspects many consider are:

• Protein content
• Calorie content

This article will take a closer look at both of these facets of egg nutrition, discuss how many calories are in two eggs, and provide guidance around incorporating eggs into a healthy diet.

Protein in Eggs

One large egg contains about 6 grams of high-quality protein along with all 9 essential amino acids required in the human diet. The protein in eggs is also highly bioavailable, meaning it is efficiently digested and absorbed for use by the body. Along with protein, eggs also contain vitamins, minerals, healthy fats, and antioxidants like lutein and zeaxanthin.

The high protein content of eggs makes them useful for building and maintaining muscle mass, supporting weight management goals, keeping you feeling fuller for longer between meals, and providing sustained energy. Consuming sufficient protein intake is vital for active individuals and athletes, growing children and teens, the elderly, and pregnant or breastfeeding women.

Calories in Eggs

According to the USDA, one large egg contains about 72 calories. Therefore, two large eggs would contain approximately 144 calories. The calorie count is slightly higher if you opt for extra large eggs, closer to 80 calories each. So two extra large eggs would contain about 160 calories.

Egg calories come primarily from the yolk, which is high in healthy fats and fat-soluble vitamins. About 60% of the protein is also found in the yolk. The egg white or albumen is lower in calories, with under 20 calories per egg white, and contains the remaining protein.

Incorporating Eggs into a Healthy Diet

Due to their versatility and nutrition, eggs can be part of a healthy eating pattern when consumed in moderation. Focus on getting in two to three eggs per day as recommended in patterns like the boiled egg diet. Prepare them fried, poached, scrambled, hard-boiled, or as part of dishes like omelets, frittatas, and crustless quiches.

Be mindful of adding excessive calories from high-fat meats like bacon or sausage or oils when cooking. Instead, use healthy cooking techniques like boiling, poaching, or baking. Pair eggs with vegetables, lean protein foods, fruits, whole grains, beans, nuts and seeds to create balanced nutritious meals.

The Boiled Egg Diet

The boiled egg diet is a short-term fad diet that involves eating eggs, especially hard-boiled, as the main source of protein while severely restricting overall calorie intake. It is an extremely restrictive plan promising rapid weight loss of up to 24 pounds in just two weeks.

This egg diet came into popularity when renowned actress Nicole Kidman reported she lost weight on the boiled egg diet for her film role in Cold Mountain. However, there is no published evidence that Kidman followed this specific restriction plan.

Overview of the Boiled Egg Diet

The boiled egg diet has several versions but typically involves eating at least 2-3 hard-boiled eggs per day as the main protein source along with fruit, non-starchy vegetables and small amounts of lean meat, fish and dairy. Starchy vegetables, grains, beans, nuts, fats and sweets are excluded.

Daily calorie intake ranges from 800-1200 calories, which promotes rapid short-term weight loss by forcing your body to burn fat for fuel since calorie intake is so low. The diet lasts approximately 14 days after which normal eating can resume.

Sample Boiled Egg Diet Meal Plan

Here is a sample one-day meal plan on the boiled egg diet providing about 800-1000 calories:

• Breakfast: 2 hard-boiled eggs and 1 orange
• Lunch: Tuna salad with 2 hard-boiled eggs, lettuce and tomato
• Dinner: Lean turkey breast, roasted squash and Brussels sprouts
• Snacks: 1 hard-boiled egg, 1 cup berries

Pros of the Boiled Egg Diet

Some cited advantages of the boiled egg diet include:

• Quick weight loss results due to calorie restriction
• Minimal cooking and meal prep required
• High protein intake improves satiety
• Nutrient density from eggs and vegetables

Cons of the Boiled Egg Diet

Disadvantages associated with the boiled egg diet include:

• Very restrictive and low in calories, not sustainable long-term
• Can cause nutrient deficiencies over time
• May cause fatigue, headaches, constipation due to low calorie intake
• Weight regained quickly once normal eating resumes
• Not suitable for those with diabetes, heart disease or pregnant

Health Risks and Side Effects

While promising fast weight loss on paper, the boiled egg diet poses several health risks and side effects which are important to consider.

Nutrient Deficiencies

This diet lacks whole grains, beans, healthy fats and many vitamins and minerals your body needs to function and stay healthy. Micronutrient deficiencies can develop over time leading to conditions like anemia, osteoporosis, headaches, fatigue and impaired immune function.

Dehydration

Fluid loss frequently occurs on very low-calorie diets like this one. Not getting enough water when drastically slashing calorie intake can lead to dehydration, severe fatigue, dizziness and electrolyte abnormalities.

Gallstones

Rapid weight loss achieved by severe calorie restriction puts you at risk for developing painful gallstones that require surgical removal. Losing over 3 pounds a week boosts your chances of a symptomatic gallstone.

Yo-Yo Dieting

Since this diet is impractical to sustain long-term, weight regain usually happens once you stop. Going on and off of extreme diets promotes unhealthy yo-yo or cycle dieting that messes with your metabolism and increases body fat over time.

Increased Mortality

Animal studies link very low-calorie diets equivalent to eating 800 calories or fewer per day with a higher death risk. More research is needed to confirm if this same risk occurs in humans as well.

Healthier and More Sustainable Approach

Rather than a radical short-term fad diet like the boiled egg diet, focus on sustainable, realistic lifestyle changes to improve your nutrition and health. Shift to nurturing your body instead of restricting it or focusing solely on weight.

Nutritious Whole Foods

Fill your plate primarily with wholes foods like vegetables, fruits, whole grains, beans, lentils, nuts, seeds and lean proteins. These provide satiating fiber, healthy fats, gut-loving prebiotics and disease-fighting antioxidants.

Portion Control

Be mindful of portion sizes of calorie-dense foods like starchy vegetables, meat, cheese and sweets. Use a hungry scale of 1-10 and stop eating when you feel about 80% full to help prevent overeating.

Regular Exercise

Incorporate regular aerobic and strength training exercise, aiming for 150-300 minutes of moderate activity per week, along with 2-3 strength sessions. This creates a calorie deficit for weight loss without starvation.

Lifestyle Activity

Increase your general movement with lifestyle activity like walking more, taking the stairs, pacing during phone calls, doing bodyweight exercises and setting reminders to get up and move during long sedentary periods.

With mindful nutrition and increased activity, you can safely lose 1-2 pound a week while supporting overall health - unlike extremes like the boiled egg diet.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.