The egg diet is a popular weight loss diet because it is low in calories and high in protein. There are several versions of the egg diet, but all highlight the consumption of scrambled, poached or boiled eggs as the main source of protein, while reducing carbohydrates and calories. The only drinks allowed on the egg diet are water or calorie-free drinks. In this article, you will discover the principles of the egg diet and how to lose weight following this diet. You will also learn about the health benefits of consuming more eggs and how eggs can help boost your metabolism and lower body fat levels.

The egg diet works to help you lose extra pounds because eggs are a good source of dietary protein. This will help you feel fuller for longer and reduce your tendency to snack throughout the day. The body also needs protein to balance hormones, build muscle mass, and maintain blood health. Additionally, eggs contain minerals, vitamins, iron, and nutrients necessary to keep your body healthy.

There are many variations of the egg diet plan for weight loss . Most recipes for egg diets include other forms of lean protein and low-calorie vegetables. Additionally, followers of the egg diet plan should stay well hydrated by drinking calorie-free beverages and reducing carbohydrate intake.

In this article we will discuss among other things if the egg diet is a safe way to lose weight fast or just another fad diet, including its advantages and disadvantages. This is because many people are concerned about the relationship between increased egg consumption and high cholesterol levels.

What is the egg diet?

The egg diet increases the amount of eggs you eat each day to provide you with a healthy source of protein and reduce carbohydrates.

The diet plan helps improve weight loss and shed excess pounds of body fat faster. The boiled egg diet is a type of high-protein, low-carbohydrate diet that generally lasts for 14 days. In most cases, eggs are eaten for breakfast and other lean meats are eaten for lunch / dinner and dinner.

Does Eating More Eggs For Breakfast Really Help You Lose Weight? According to a study published in the International Journal of Obesity , eating more eggs for breakfast can help you lose weight effectively. Study participants who followed the egg diet were found to experience a 61% greater reduction in BMI than those who followed a bagel diet.

The researchers concluded that the egg diet can help increase weight loss. They also mentioned that: “the inclusion of eggs in a weight control program can offer a nutritional supplement to enhance weight loss.”

Health Benefits of Eating Cooked Eggs on a Diet Plan

Many studies on the health benefits of eggs have found that eggs are not bad and they do not increase the risk of cardiovascular disease.

For example, the journal The Proceedings of the Nutrition Society reported that eggs contain higher-quality protein than beef and dairy products. Research on the effect of eggs on cholesterol has found that eggs only slightly affect low-density lipoprotein cholesterol (LDL, or “bad” cholesterol) levels. Eggs were not found to increase the risk of cardiovascular disease compared to other lifestyle and diet factors.

According to the American Journal of Clinical Nutrition , high egg consumption (eating about one egg per day) did not negatively affect cholesterol levels in people with type diabetes. In fact, the study found that people with type 2 diabetes may benefit from higher egg consumption because eggs can help with weight management.

Nutrients magazine published a review of several studies on the value of eating more eggs in the diet. Many studies have shown that consuming eggs helps you feel fuller for longer and has other health benefits. Research has also shown that eggs can help reduce inflammation in the body and contain antioxidants.

Egg diet meal plan for weight loss

The egg diet meal plan can help you lose weight in as little as 2 weeks . Generally, the diet plan includes eating eggs in the morning for breakfast and servings of lean protein. Therefore, it is important to plan your egg diet properly to avoid snacking during the day.

Types of lean proteins to include in the egg diet

Eating the right kind of protein in your diet can help you get rid of body fat effectively. Some of the best sources of lean protein in the egg diet are skinless chicken breast, turkey, fish, and other shellfish . It is recommended to eat eggs for breakfast to feel fuller and eat less during the day.

The best fruits and vegetables for the boiled egg diet

The boiled egg diet works because it also includes just one or two fruit juices per day and low-carb vegetables.

According to the American Diabetes Association , the best vegetables that are low in carbohydrates are kale, broccoli, bok choy, beets, cucumber, and asparagus. Among the best fruits to include in the egg diet are grapefruits, kiwis, berries, and apples.

What Carbohydrates Are Good On The Egg Weight Loss Diet

Because the Egg Weight Loss Diet is a low carb diet, starchy and simple carbohydrates are not included. However, cutting out all carbohydrates completely can result in not getting enough vitamins and minerals.

According to nutrition expert Elaine Magee, “good” complex carbohydrates that contain fiber are important in a well-balanced diet. Fiber is found in whole grains, fruits, and vegetables and can help prevent spikes in sugar levels. As with eggs, fiber helps a person feel full longer and helps avoid snacking while dieting.

During the egg diet, you should avoid all foods that contain refined grains such as white bread, white pasta, cookies, and cakes.

Meal plan for the egg diet

Let’s look at some specific egg diet recipes that you can use to lose weight in a short space of time. Remember that snacks are not allowed while you are on the egg diet plan.

Typical Egg Diet Meal Plan for Weight Loss

This is a typical meal plan for an egg diet if you want to start losing weight quickly.

  • Breakfast: two hard-boiled eggs and a low-carb fruit or vegetable.
  • Lunch: medium roast chicken breast and a serving of broccoli or cabbage.
  • Dinner: 1 portion of poached fish accompanied by a green salad.

Drink plenty of water or calorie-free drinks throughout the day.

Grapefruit Egg Diet Meal Plan

This Egg Diet meal plan includes half a grapefruit along with each serving of food. This is what you should eat:

  • Breakfast: 2 poached eggs made to your liking with half a grapefruit.
  • Lunch: A serving of turkey breast with a small fresh green salad and half a grapefruit.
  • Dinner: lean protein of your choice and half a grapefruit.

Egg diet meal plan with omelette and green vegetables

To keep things interesting while losing weight on the egg diet, this delicious recipe includes an omelet with green vegetables.

  • Breakfast: an omelette made with 2 eggs and added spinach and mushrooms.
  • Lunch: 1/2 skinless grilled chicken breast. Add a serving of low carb vegetables of your choice.
  • Dinner: 1 serving of fish and a serving of your favorite steamed vegetables.

Egg diet meal plan with extra eggs

It’s good to remember that eggs also count as part of your lean protein, and this diet plan includes more eggs.

  • Breakfast: 2 hard-boiled eggs with half a grapefruit or other citrus fruits.
  • Lunch: a serving of turkey breast with a selection of steamed vegetables.
  • Dinner: 2 poached eggs with a warm green salad.

At the end of the article, you will learn why eating more than 2 eggs a day for a long period of time on the egg diet can be dangerous for you.

Hard-boiled egg diet

Hard-boiled eggs are convenient for the egg diet because they can be prepared beforehand and then eaten for lunch or dinner. Here is an example of the use of hard-boiled eggs in the egg diet.

  • Breakfast: 2 hard-boiled eggs with a citrus fruit of your choice.
  • Lunch: A small grilled chicken breast with your favorite steamed vegetables.
  • Dinner: 2 hard-boiled eggs with half a grapefruit.

What Kind of Egg Diet Version You Should Avoid

Although eggs are full of goodness and healthy protein, it is important to maintain a balanced and healthy diet while losing weight.

The extreme version of the egg diet suggests eating nothing but eggs for 14 days to lose weight. However, you should avoid this type of egg diet if you want to shed excess weight safely and stay healthy. Just eating eggs for 2 weeks in an attempt to lose weight will deprive you of essential nutrients, vitamins, and fiber that fruits and vegetables provide. It is also difficult to maintain and you may gain weight when you stop the diet.

Pros of the egg diet for weight loss

Losing weight quickly is the main benefit of eating more eggs on the egg diet. The egg diet tends to restrict calorie intake to around 1,000 calories per day and this will result in rapid weight loss.

Cons of the egg diet

The downsides to the egg diet are that egg yolks are high in cholesterol and the diet itself does not provide enough of the vitamins, nutrients, and fiber found in complex carbohydrates.

Although eggs contain important nutrients and vitamins, eating too many eggs over a long period of time can have unintended health consequences.

Cholesterol content of eggs . Many studies have shown that egg consumption has almost negligible effect on cholesterol levels, and certain studies show that eating up to 7 eggs per week will not significantly increase cholesterol levels.

However, eating the required number of eggs on the egg diet may not be recommended if you already have high cholesterol levels or have diabetes. People with diabetes should limit their consumption of eggs. Some studies show that eating too many eggs can increase the risk of heart disease in some diabetic patients. However, there are conflicting studies on the effects of eating 1-2 eggs per day on cholesterol levels in diabetic patients.

Lack of “good” complex carbohydrates in the egg diet . Complex carbohydrate sources such as brown rice, whole wheat flour, and other whole grains contain a large number of vitamins and nutrients. A diet high in protein and low in carbohydrates can help you lose weight quickly in the short term. However, it is good to remember that complex carbohydrates have their place in a well-balanced diet.

Healthy carbohydrates are found in unrefined foods like seeds, whole grains, legumes, nuts, and vegetables. These contain healthy sugars and fiber that give your body energy and also keep your digestive system working properly. Complex carbohydrates also protect against disease and help control weight on a balanced diet program.

How safe is the egg diet

Even though there are definite benefits to eating more eggs, the egg diet is more of a fad diet and may not result in lasting weight loss. In some cases, eating the number of eggs per week that many egg diets recommend is unsafe and can cause further health problems.

For example, the egg diet removes important complex carbohydrates from the diet. Also, excessive restriction in daily calorie intake is not recommended.

For example, researchers at Harvard Medical School say that it is not safe for men to consume fewer than 1,500 calories a day and 1,200 for women. However, the egg diet limits calories to 1,000 per day.

The egg diet can cause additional health complications for people who are already at risk for cardiovascular problems or who have diabetes. For example, the American Journal of Clinical Nutrition said that even people with diabetes could eat 1-2 eggs a day without health complications. However, some egg diets include 4 or even 5 eggs per day.

Additionally, a study published in the journal BMJ found that a low-carbohydrate, high-protein diet can increase the risk of cardiovascular disease in some people. This is because some high-protein diets allow you to eat fatty protein sources and cut fiber, which maintains the health of the gastrointestinal system and can lower cholesterol.

Lack of enough fiber in the egg diet is another reason why the egg diet may be unsafe for many people. According to Nutrients magazine, dietary fiber and whole grain consumption are already well below recommended amounts in the general population. Therefore, cutting more fiber from your diet may not be a good idea. In fact, in many cases, we should increase the amount of dietary fiber we consume on a daily basis.

Lack of fiber in the diet leads to weight gain, constipation, spikes in blood sugar levels, and diet-related fatigue.

Additional benefits of eating more eggs

Although eating too many eggs in a week is not good for you, it is important to remember that you can get many health benefits by eating 1-2 eggs per day.

Nutritional content of eggs . First of all, eggs are one of the most nutritious foods you can eat. According to the available data, a large egg (50 g) contains 6-7 grams of protein, vitamins A, D and many vitamins of group B. It also contains calcium, potassium and selenium. A large egg also contains omega-3 and omega-6 fatty acids.

Eggs increase brain health. Eating more eggs will also increase your brain health. Eggs contain an essential nutrient called choline . According to research published in the American Journal of Clinical Nutrition , increasing choline in your diet also improves cognitive function and increases memory.

Eggs help keep bones strong and healthy . Eggs contain vitamin D and calcium, which are essential for bone health and to prevent bone loss. They are good sources of vitamin D and can help prevent osteoporosis.

Eggs promote good eye health . Egg yolks contain a high level of the antioxidants lutein and zeaxanthin which are powerful antioxidants that can reduce the risk of developing macular degeneration and other common eye problems.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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