La dieta del huevo cocido:¿realmente funciona?

Jorge Carlos Fernández Francés El Sardinero
Jorge Carlos Fernández Francés El Sardinero

¿Qué es la dieta del huevo cocido?
La dieta del huevo cocido se centra en los huevos, especialmente en los huevos duros. Comes un mínimo de dos o tres huevos por día, y ni siquiera tienes que incorporarlos en cada comida. ¿Por qué alguien querría comer de esta manera?

Tiene un poco de respaldo de celebridades: según los informes, Nicole Kidman solo comía huevos duros antes de protagonizar Cold Mountain. Charles Saatchi, el ex esposo de la chef Nigella Lawson y fundador de la agencia de publicidad Saatchi & Saatchi,  También hizo la dieta del huevo cocido.

¿Cómo funciona la dieta del huevo cocido?
Hay varias versiones de la dieta del huevo cocido. Nos sumergiremos en las opciones a continuación, pero la versión típica es similar a la dieta Atkins baja en carbohidratos, escribe Arielle Chandler en The Boiled Egg Diet. Las comidas de un día generalmente se ven así:

  • Desayuno Al menos dos huevos y una pieza de fruta (vegetal bajo en carbohidratos o proteína opcional)
  • Almuerzo Huevos o proteínas magras y vegetales bajos en carbohidratos
  • Cena Huevos o proteínas magras y vegetales bajos en carbohidratos

¿Es buena la dieta del huevo cocido?
En general, esta dieta contiene alimentos saludables, pero no es una dieta equilibrada y saludable. La dieta del huevo cocido es extremadamente restrictiva, increíblemente baja en calorías y caprichosa. “No creo que debas seguir una dieta que requiera una obsesión con un solo alimento”, dice Lisa Young, PhD, RDN, autora de la ciudad de Nueva York de Finalmente lleno, finalmente delgado.

El quid de la dieta, los huevos, es un alimento que sea saludable para usted, pero no como su único o principal alimento. La American Heart Association dice que un huevo (o dos claras de huevo) por día puede ser parte de una dieta saludable. “Los huevos son un gran desayuno. Un huevo duro es un refrigerio nutritivo, pero creo que consumir una variedad de alimentos es una forma más saludable de comer”, dice el Dr. Young.
Lo bueno de los huevos es que son ricos en proteínas. Un huevo hervido grande ofrece 78 calorías, 6 gramos (g) de proteína, 5 g de grasa, 0,6 g de carbohidratos y 0 g de fibra.  «Los huevos son una proteína completa y contienen nutrientes como vitamina D y colina». dice Amy Shapiro, RD, fundadora y directora de Real Nutrition en la ciudad de Nueva York. Una proteína completa es aquella que contiene todos los aminoácidos esenciales en cantidades adecuadas. La colina es un nutriente que ayuda a producir neurotransmisores que regulan la memoria y el estado de ánimo, entre otras funciones.

Si bien algunas investigaciones han relacionado los desayunos ricos en proteínas que contienen huevos con ayudar a las personas que hacen dieta a perder peso, «no hay nada mágico en los huevos para perder peso», dice Shapiro.

Efectos secundarios de comer principalmente huevos cocidos
Esta dieta es realmente baja en calorías y restringe muchos alimentos ricos en fibra como granos integrales y frijoles. Por eso, puede perder la marca en la fibra si no tiene cuidado. Los expertos en salud recomiendan que los hombres de 50 años o menos consuman al menos 38 g de fibra y que las mujeres consuman al menos 25 g de fibra. Si baja demasiado, puede estar en riesgo de estreñimiento. El riesgo de estreñimiento es especialmente alto si solo come huevos, ya que los huevos tienen 0 gramos de fibra. 

¿Es seguro seguir la dieta del huevo cocido?
Si tiene antecedentes de trastornos alimentarios, las dietas restrictivas de cualquier tipo (incluida la dieta del huevo cocido) no son para usted. Aquellos que viven con condiciones de salud crónicas, especialmente aquellas que requieren tomar medicamentos, deberían consultar con su equipo de atención médica antes de realizar cambios drásticos en su dieta: la dieta del huevo cocido contaría como dramática.

Por otro lado, es poco probable que las personas que no tienen antecedentes de trastornos alimentarios o una condición de salud actual enfrenten problemas de salud si hacen la dieta del huevo cocido a corto plazo. “Considero que esta es una dieta de alfombra roja. Solo es algo para probar cuando quieres ver resultados rápidamente y estás de acuerdo con sentirte restringido por un corto período de tiempo”, dice Shapiro. Ella señala que esta dieta se inspira en la década de 1960, una época en la que «se consideraba propio de una dama y recatado restringirse», dice. Pero ese no es un espacio de cabeza saludable para estar.

Además, existe una confusión continua acerca de si los huevos son buenos para usted, ya que contienen colesterol dietético. Cada huevo cocido tiene 186 miligramos (mg) de colesterol. Un estudio concluyó que cada 300 mg adicionales de colesterol dietético consumido por día se asoció con un aumento del 17 y 18 por ciento en el riesgo, respectivamente, de enfermedad cardiovascular y muerte por cualquier causa.

Mientras tanto, otro estudio sugirió que el colesterol es menos riesgoso en adultos con prediabetes y diabetes tipo 2. Los autores informaron que los participantes que consumieron una dieta rica en huevos durante tres meses no experimentaron cambios en los niveles de lípidos en sangre ni en los marcadores de inflamación (lo que indicaría un cambio en la salud cardiovascular) en comparación con los que siguieron una dieta baja en huevos. Los investigadores definieron una dieta alta en huevos como consumir 12 o más huevos por semana, mientras que dijeron que una dieta baja en huevos implicaba comer menos de dos huevos por semana.
Si bien algunas personas continúan expresando su preocupación por el colesterol en la dieta, el límite se eliminó de las Pautas dietéticas de 2015-2020. Las Pautas dietéticas actuales de 2020-2025 han mantenido este cambio, pero también aconsejan que el consumo de colesterol en la dieta debe ser «tan bajo como posible sin comprometer la adecuación nutricional de la dieta”. Las pautas señalan que el colesterol aparece naturalmente en pequeñas cantidades en algunos alimentos de origen animal.

Los huevos también están marcados por su contenido de grasas saturadas. Cada huevo grande contiene 1,6 g de grasas saturadas.  Las pautas recomiendan limitar la ingesta diaria de grasas saturadas a menos del 10 por ciento de las calorías por día para una salud cardíaca óptima. Para una dieta de 2000 calorías, eso es el equivalente a 22 g de grasa saturada o menos por día.
Entonces, ¿los huevos son buenos o malos para ti? Teniendo en cuenta la investigación en su conjunto, Shapiro señala que son las grasas saturadas de los alimentos las que elevan el colesterol, no necesariamente el colesterol dietético. Además, “son los hidratos de carbono simples y los azúcares de los alimentos los que aumentan el colesterol y los triglicéridos. No me preocuparía por comer huevos duros todos los días”, dice. Sin embargo, si eso es la mayor parte de lo que está comiendo, la grasa saturada podría acumularse.

Shapiro les da luz verde a sus clientes para comer dos huevos por día, pero este consejo de salud parece variar cada año según otras organizaciones de salud e investigaciones. Por ejemplo, un estudio encontró que cada medio huevo consumido por día aumentaba el riesgo de mortalidad general y mortalidad por enfermedad cardiovascular en un 7 por ciento, y el mayor consumo de colesterol a través del huevo era el culpable.
Sin embargo, en otro estudio realizado por algunos de los mismos autores que la investigación anterior, la conclusión fue que comer un huevo por día se asoció con un 29 % menos de riesgo de mortalidad entre las personas que tenían hipertensión (la presión arterial alta es un factor de riesgo de enfermedad cardíaca).  en comparación con los pacientes que comían menos de dos huevos por semana. En cambio, los autores dicen que las fuentes de colesterol distintas del huevo se vincularon con un mayor riesgo de muerte por cualquier causa. Su declaración general es que estos pacientes no tenían que restringir la ingesta de huevos. Para estar seguro, si tiene diabetes o cualquier factor de riesgo de enfermedad cardíaca, pregunte a su equipo de atención médica cuántos huevos son adecuados para comer.

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