Before we dig into Vitamin D, let’s take a quick refresher 101 about vitamins in general. Vitamins are micronutrients and we only need them in tiny amounts. Instead of grams, they are measured in smaller units: milligrams (mg) or micrograms (μg).
Types Of Vitamins Needed By Human Body
The body needs 13 different vitamins to support specific functions that promote growth, repair, and the maintenance of life. They can be divided into two main groups: fat-soluble and water-soluble. The difference between these groups determines how each vitamin acts in the body.
Water soluble vitamins C and B-complex are found in a wide variety of foods, though in relatively small amounts. Our body does not have a storage facility for these vitamins, which means you pee out any excess. Saying this reminds me of the vitamin C effervescent tablets or the energy multi-vitamin Berocca that will make your wee bright yellow. Don’t panic — it’s just your body flushing out the excess.
Fat-soluble vitamins A, D, E, K (easy to remember thanks to the mnemonic: All Dogs Eat Kibble) are found in a variety of fatty foods, some of them in pretty high concentrations. Liver, for example, contains a large amount of vitamin A.
Now that the basics are covered, lets do a deep dive into Vitamin D, shall we?
All About Vitamin D
Why do we need it? Well, it helps to regulate the amount of calcium and phosphate in our body, which is vital for strong bones, teeth, and muscle. I know its normal to think of calcium when you say bones and teeth, and you are not entirely wrong. It’s just that no matter how much calcium-sufficient you are, without vitamin D, your body cannot absorb and use that calcium. In that sense, vitamin D becomes even more important for strong bones and teeth.
Over the years, we’ve come to understand that its benefits extend beyond bone health — it is now recognised to have a broad impact on the body as a whole. From improving the immune system (there’s some evidence suggesting that sufficient levels of vitamin D may reduce your risk of getting COVID and dial down the severity of the infection itself) to helping reduce depressive symptoms, it can potentially improve strength and fat loss goals. Vitamin D deficiency is also associated with cardiovascular disease, cancer, inflammatory bowel disease, and autoimmune disorders — all the more reason to ensure we are keeping an eye on vitamin D levels.
Vitamin D Types
Now that you know its importance, you need to know the sources of vitamin D. To understand this better, it’s important to know that Vitamin D comes in three forms.
Calciferol
This occurs naturally in fish oils and egg yolk. In many countries, it is mandatorily added to fat spreads (since it’s a fat-soluble vitamin, adding it to high fat foods makes it easier for the body to absorb it), and voluntarily added to breakfast cereals and some dairy products.
Cholecalciferol
This is created when sunlight hits your skin and ultraviolet rays react with steroid chemicals in body fat just underneath. Sunlight is your main source of vitamin D even if you live in a country known for its grey weather.
Ergocalciferol
This is made in plants that are exposed to sunlight. For example, sunbathe your mushrooms for 30 minutes to get a decent dose of vitamin D. This is a science-backed hack, and now you know why.
Cholecalciferol and ergocalciferol justify vitamin D’s nickname The Sunshine Vitamin. Both of these forms are biologically inactive when consumed in foods until they have been converted into the active form by the liver and the kidneys.
Sources of Vitamin D
Most of the world’s population relies on natural exposure to sunlight to maintain adequate levels of vitamin D. If you’re worried whether excessive sun exposure could lead to vitamin D toxicity, the answer is a resounding no. Prolonged exposure to sunlight degrades the vitamin D precursor in the skin, preventing its conversion to the active form, which basically means you are safe; even lifeguards out all day on sunny beaches are safe from vitamin D toxicity from the sun.
In fact, toxicity through sun exposure should not be a concern even otherwise. Considering the reality of modern lifestyles that are continually moving indoors, vitamin D insufficiency is being reported fairly worldwide. Risk of vitamin D deficiency may be higher amongst the elderly, especially those in care homes or who are house-bound. Those who completely cover skin with clothes as part of religious or cultural requirements are also at risk and may have to consider supplementation.
Prolonged deficiency in children results in rickets and leads to osteomalacia and osteoporosis in adults. It can work both ways — high dietary intake can result in hyper (high) vitaminosis D, which can result in dangerously high levels of calcium entering the blood, but you won’t get it from too much sunbathing.
On the same note, for most people, exposing hands, face, and arms on a clear summer day for 10 to 15 minutes a few times a week should be sufficient to maintain vitamin D nutrition. However, it is standard recommendation to take a supplement during autumn and winter (10µg per day for adults), when you’re not getting enough sunlight. Ideally, get your blood tested and supplement accordingly — 2,500-4,000IU/day. Corrective bolus doses should only be with a doctor’s consent.
Challenges With Vitamin D Nutrition
When it comes to vitamin D, the tricky part is that only a few foods supply significant amounts of it, and it’s notably derived from animal sources: egg yolks, liver, fatty fish, butter, dairy products. Unlike other vitamins that are easy to get through food, it’s not the same for vitamin D. For example, if the reference nutrient intake for vitamin C is 40mg/day, you can easily get that by eating 45g of broccoli, one small green pepper, and one small orange. Now, to get 2,500IU of vitamin D you’d have to drink 6,250ml of whole milk and eat 143 large eggs. This is where supplementation comes to the rescue, especially in the case of a vitamin D deficiency.
If you’re someone who loves using digital apps, there are various comprehensive vitamin D-tracking apps available; Dminder, Sola, and Qsun are a few. Personally, I’ve heard good reviews about Dminder. These apps use your phone’s location data to figure out where you are on the planet, then compute when you can get your vitamin D through sunlight and how much of it you can make in your body. It also gives you a timer.
Takeaway
Vitamin D can be synthesised in the body with the help of sunlight or obtained from animal foods. Considering modern lifestyles and diets, especially the vegan diet, it is ideal to monitor your vitamin D levels and go for supplementation under the guidance of your doctor.
Lovely Ranganath is a licensed clinical dietician in Dubai. Visit @good.food.guru for more information.
This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. To the extent that this article features the advice of physicians or medical practitioners, the views expressed are the views of the cited expert and do not necessarily represent the views of The Gaggler.
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How much do you enjoy your morning eggs? If you really, really like eggs then the boiled egg diet challenge may appeal to you, particularly if you are looking to shed a few kilos. The boiled egg diet is believed to work by reducing calorie consumption and increasing protein intake, which can support weight loss. Eggs are also a good source of healthy fats, vitamins, and minerals, which can support overall health.
What Is the Boiled Egg Diet?
The boiled egg diet is a weight loss method that involves consuming boiled eggs as the main source of protein while restricting carbohydrates and calories. The diet typically lasts for one to two weeks, during which time you can consume boiled eggs for breakfast, lunch, and dinner, with small amounts of vegetables and fruit allowed as snacks. It is a quick fix for releasing water weight and incorporates a special meal plan.
What is the 14 days boiled egg diet?
The 14-days boiled egg diet is a weight loss plan that focuses on incorporating boiled eggs into your meals for a two-week period. You can consume boiled eggs along with other protein sources like lean meats, fish, and vegetables. High in protein and low in carbohydrates and calories, the 14 days boiled egg diet is believed to help boost metabolism and promote weight loss.
14 Days Egg Diet Plan – Basic Guidelines
Typically, the 14 days boiled egg diet includes eating boiled eggs for breakfast, such as two or three eggs with a side of vegetables. Lunch and dinner can consist of lean proteins like grilled chicken or fish, paired with a serving of vegetables. Snacking is often limited.
14 days Egg Diet – Does it Work?
The 14-days egg diet can lead to short-term weight loss, but long-term effectiveness varies. It’s important to remember that the 14 days Boiled-Egg Diet plan may not be suitable for everyone. It’s always recommended to consult with a healthcare professional or registered dietitian before starting any diet plan.
Sample Menu for 14 days Boiled-Egg Diet plan
Here’s a sample menu for the 14-day boiled-egg diet:
If you’re considering a 10-days egg diet plan, here are some basic guidelines to follow:
Include boiled eggs in your meals: Make eggs the main source of protein in your breakfast, lunch, and dinner in your 10-days egg diet plan
Portion control: Watch your portion sizes to manage calorie intake and avoid overeating.
Balanced meals: While following the 10-days egg diet plan, it’s best to pair your eggs with a variety of vegetables, fruits, and whole grains for a well-rounded and nutritious diet.
Stay hydrated: Drink plenty of water throughout the day to stay hydrated and support overall health.
Avoid processed foods: 10-days egg diet plan is all about clean eating. It’s best to steer clear of processed and high-sugar foods. Stick to natural, whole foods as much as possible. Have a look at our superfoods that will boost your 10-days egg diet plan.
Limit added fats and oils: While eggs are a good source of healthy fats, be mindful of additional fats like butter or cooking oils.
Physical activity: Incorporate regular exercise into your routine to complement your diet and support weight loss.
10 days Egg Diet – Does it Work?
Sample Menu for 10 days Boiled-Egg Diet plan
Here’s a sample menu for a 10-days boiled-egg diet plan to keep you free from processed foods. We have included superfoods, vegan powders, exotic teas and organic foods to add that extra zing to your detox!
Day 1:
Breakfast: 2 boiled eggs, mixed greens salad with avocado and cherry tomatoes.
Lunch: Quinoa and vegetable stir-fry with tofu.
Snack: A handful of mixed nuts and seeds.
Dinner: Grilled salmon with steamed broccoli and quinoa.
The seven day boiled egg diet is a low-calorie, high-protein, and low-carbohydrate diet that is believed to work by reducing calorie intake and increasing protein consumption, which can lead to weight loss. The boiled-egg diet typically involves consuming two to four boiled eggs per day, along with a small amount of non-starchy vegetables and some low-carbohydrate fruits. This can result in a very low-calorie intake, which may cause rapid weight loss in the short term but can also slow down metabolism and lead to muscle loss over time. So proceed carefully so as to not overdo this diet.
Eggs are a good source of protein, vitamins, and minerals, and they are low in calories. By consuming boiled eggs as the primary source of protein, dieters can restrict calorie intake without sacrificing essential nutrients. The restricted carbohydrate intake can also cause the body to use stored fat for energy, which can further promote weight loss. The recommended daily intake of protein, carbohydrates, and fat varies based on individual needs and goals, and it is important to consult with a healthcare professional or registered dietician before starting any new diet.
Is the 7 days Boiled Egg Diet Good for You?
Sustainable weight loss requires long-term lifestyle changes, including a balanced diet, regular exercise, and healthy habits. The boiled-egg diet may be effective in promoting short-term weight loss. Additionally, the boiled egg diet may not be suitable for everyone, especially those with certain medical conditions, such as diabetes or heart disease. People who are allergic to eggs or have high cholesterol levels should also avoid this diet. Read on to learn how to get started on this diet plan for weight loss. This diet is only intended to be followed for a few weeks at a time. After that, it’s important to gradually transition back to a regular diet.
7 days Boiled Egg Diet for Weight Loss
The boiled egg diet is a popular short-term diet that is said to promote rapid weight loss. The basic premise of the boiled egg diet is to eat several eggs each day, combined with low-carbohydrate vegetables and healthy fats, to help reduce calories and induce weight loss.
Eggs are a nutrient-dense food that is high in protein, which can help you feel full and reduce your appetite. The boiled egg diet typically restricts carbohydrates, which may lead to a reduction in water weight and a decrease in overall calorie intake.
It’s also important to focus on making healthy lifestyle changes, such as increasing your physical activity and reducing your intake of processed foods and added sugars, to promote long-term weight loss and overall health.
Planning and Starting the 7 days Boiled Egg Diet
Before starting the boiled egg diet, it’s essential to consult a healthcare professional or a registered dietician to ensure that the diet is appropriate for your individual needs and health status. They can help you develop a personalized plan that meets your nutritional needs, lifestyle, and goals.
Here are some general tips for planning and starting the boiled egg diet:
Set realistic goals: The boiled egg diet is a short-term diet that is not sustainable for long-term weight loss. It’s essential to set realistic goals and expectations for what you hope to achieve with the diet.
Plan your meals: Plan your meals ahead of time and make sure you have all the necessary ingredients on hand. This will help you avoid impulse eating and ensure that you’re getting all the nutrients you need.
Choose healthy fats: The boiled egg diet typically includes healthy fats such as olive oil, avocado, and nuts. It’s important to choose healthy sources of fat to promote overall health and well-being.
Choose healthy sweeteners: When choosing sweeteners while on a boiled egg diet, opt for natural and healthier options. Consider using organic, a plant-based sweetener with zero calories and a low glycemic index. Alternatively, use small amounts of raw honey or pure maple syrup for added sweetness, as they provide some beneficial nutrients.
Incorporate low-carbohydrate vegetables: While the boiled egg diet is high in protein, it’s important to also include low-carbohydrate vegetables such as spinach, kale, broccoli, and asparagus. These vegetables provide essential vitamins, minerals, and fibre that are necessary for overall health.
Stay hydrated:Â Drinking plenty of water or organic teas is essential for overall health and can also help you feel full and reduce your appetite.
Monitor your progress: Keep track of your weight loss progress and how you’re feeling on the diet. If you experience any negative side effects or don’t see the desired results, consider adjusting your diet or seeking guidance from a healthcare professional or registered dietician.
Foods to Eat and Avoid in the 7 days Boiled Egg Diet
The boiled-egg diet focuses on consuming boiled eggs as the primary source of protein while limiting other foods. Here’s what to eat and avoid while following the boiled-egg diet:
What to Eat:
Boiled eggs: The boiled-egg diet recommends consuming two to four boiled eggs per day. Boiled eggs are a good source of high-quality protein, vitamins, and minerals.
Non-starchy vegetables: The diet allows for a small amount of non-starchy vegetables, such as spinach, broccoli, cauliflower, asparagus, and zucchini. These vegetables are low in calories and high in fibre and nutrients.
Low-carbohydrate fruits: The boiled egg diet allows for a small amount of low-carbohydrate fruits, such as grapefruit, berries, and apples.
Water: Staying hydrated is important while following the boiled egg diet. Drink at least eight glasses of water per day.
What to Avoid:
Grains and starches: The boiled-egg diet restricts the consumption of grains and starches, such as bread, pasta, rice, and potatoes.
High-carbohydrate fruits: The diet restricts the consumption of high-carbohydrate fruits, such as bananas, mangoes, and pineapples.
Sugary foods: The boiled-egg diet restricts the consumption of sugary foods, such as candy, soda, and baked goods.
Processed foods: The diet restricts the consumption of fast food.
A Sample Menu for the 7 Day Boiled-Egg Diet
Here is a sample 7-day menu for the boiled-egg diet:
Other Versions of the Egg Diet
The boiled-egg diet is just one version of the many egg-based diets that have become popular in recent years. Here are a few other versions of the egg diet:
Egg and Grapefruit Diet: This diet combines boiled eggs with grapefruit to create a low-calorie and low-carbohydrate meal plan. The theory behind this diet is that the combination of eggs and grapefruit helps to increase weight loss.
Egg Keto Diet: This diet involves consuming only eggs, cheese, and butter for several days to induce ketosis and promote rapid weight loss. It’s a highly restrictive diet that’s typically used by people following the ketogenic diet.
The 3-Day Egg Diet: This diet involves eating only eggs and low-carbohydrate vegetables for three days. It’s a short-term diet plan that’s designed to jump-start weight loss.
The Egg and Apple Diet: This diet involves eating only boiled eggs and apples for several days. The theory behind this diet is that the combination of high protein and fibre helps to increase weight loss.
A Final Word on the 7 days Boiled Egg Diet
While the boiled egg diet can be fun and also challenging at the same time, it can get you away from excessive sugar and processed foods. It can also help people shed unwanted pounds in a limited amount of time. If done in moderation, along with an egg diet meal plan, and followed strictly only for the recommended number of days, the boiled egg diet is quite effective.
If you choose to shake things up and try the 7-day boiled egg challenge, keep in mind that this is a short-term solution. In the long run, it is essential to eat a balanced diet and incorporate regular physical activity into your routine to achieve and maintain a healthy weight. A combination of resistance training and cardiovascular exercise is beneficial for improving body composition, overall fitness, and mental health.
If you have a history of disordered eating then you must proceed with caution. If you’re struggling to lose weight or make healthy changes to your diet, consider working with a registered dietician or a healthcare professional who can provide individualised guidance and support. They can help you develop a personalized plan that meets your nutritional needs, lifestyle, and goals.
This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional advice, diagnosis, or treatment. To the extent that this article features the advice of physicians, medical practitioners, or industry experts, the views expressed are the views of the cited expert and do not necessarily represent the views of Gaggler.
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