The Egg Diet: Introduction

protein foods for good health

The egg diet is designed to help you lose weight as you develop at least a meal every day that is all about eggs. This diet plan is meant to be a low-carb, low-calorie, high-protein diet to help you shed the excess pounds while holding onto your muscles.

This program varies and even includes one version that requires eating eggs and eggs alone. Most versions, though, require eating three meals daily without snacking in between and avoiding all kinds of beverages except water or zero-calorie drinks.

A Guide to the Egg Diet: Should You Try It Too?
A Guide to the Egg Diet: Should You Try It Too?

Experts Note

Eggs are nutritious and loaded with protein, lutein, vitamin D, and choline, among others. However, their low-carb nature may be less filling and satisfying, so you will likely feel hungry more quickly than when you eat your regular diet. Maintaining this diet of eating mostly eggs may get boring and make you lose your motivation over time, causing you to fall off the weight-loss wagon.

Diet History

The egg diet can trace its beginnings to the 1970s when Vogue first published an article about an egg and wine diet. The diet regained popularity in 2010 and was then called “egg-fest.” Its resurgence among the dieting community came from the popularity of the keto diet for weight loss.

Eggs are beneficial in a way they provide protein, phosphorus, vitamins A and D, fat, and two B-complex vitamins that turn food into energy that your body needs. They are also rich in selenium, riboflavin, and choline.

Different Versions Of The Egg Diet

Here are some of the most popular variants of the diet that you might be interested in:

  • Egg and grapefruit diet. This weight loss diet requires you to eat half a grapefruit before each of all three meals daily to match the egg or any lean protein. It excludes other fruits and lasts for 14 days.
  • 14-day egg diet. This diet involves eating three meals daily, but without snacks and drinks with calories. At least one diet should consist purely of hard-boiled eggs, while the rest should have lean protein and low-carb veggies such as spinach and broccoli.
  • Egg-only diet. This is an extreme diet that requires you to eat hard-boiled eggs alone and nothing else for two straight weeks. Working out is not recommended because the eggs might not give you enough energy.
  • Keto egg diet. This weight loss plan requires that you increase your fat intake to encourage your body to go into ketosis. This means that you need to eat eggs with cheese or butter to facilitate the production of ketones. Those who have tried this diet suggested using one tablespoon of fat for every egg.
  • Medical egg diet. This involves eating a piece of bread and one egg in replacement of all three meals daily, but this also allows eating as many fruits and veggies as you can. You can only drink water, zero-calorie drinks, and black coffee, and you are not limited to eating hard-boiled eggs because you can prepare it any way you’d like. Some people who follow this plan believed that this is the diet used in hospitals and other medical settings to help patients lose weight before undergoing surgery, but there is no solid proof behind this belief.

What You Can And Cannot Eat

You can choose whatever version of the egg diet works for you, but you can expect that it will require you to consume a lot of eggs. This diet allows you to eat the following:

  • Eggs
  • Fruits (berries and grapefruit)
  • Lean proteins (fish and poultry)
  • Zero-calorie drinks (water, unanswered tea, and black coffee)
  • Non-starch veggies (mushrooms, broccoli, and peppers)

On the other hand, you cannot eat the following:

  • Sugar
  • Alcohol
  • Fried foods
  • Refined carbs (pasta and bread)
  • Milk, juice and other drinks with calories
  • Sweets

Weighing The Pros And Cons Of The Egg Diet

Here are the benefits that you should consider if you choose to follow this diet:

  • May have effective weight loss results. Some people claim that they lost around 20 to 25 pounds after a two-week egg diet. However, these claims are not supported by scientific evidence. Moreover, it may not be a healthy diet for the long-term.
  • Nutrient-dense. What’s certain is that eggs are loaded with nutrients and rich in fat, protein, minerals, and vitamins.

On the other hand, there are drawbacks to this diet, such as the following:

  • Lack of energy. Because you don’t eat as many carbs as you need, you end up being low in energy, so you can’t do anything much.
  • Gassiness. Among the side effects of the egg, diet is gas, nausea, constipation, and bad breath but you can counter these by drinking lots of water and eating more fibrous veggies.
  • Higher risk of heart disease. Eggs are rich in cholesterol so they may increase your risk of heart disease and elevated blood cholesterol levels. However, some studies have contradicted this belief after observing subjects eating six to 12 eggs weekly without changes in their cholesterol levels.
A Guide to the Egg Diet: Should You Try It Too?
A Guide to the Egg Diet: Should You Try It Too?
  • Extremely restrictive. Eating just a single kind of food can make you hungry, cranky, and unmotivated, so you might end up abandoning your diet.
  • Not sustainable. You might lose weight after two weeks of eating mostly eggs, but you might also regain the pounds or more if you don’t enforce healthy eating habits after the two-week period.

Even if the egg diet has gained some attention from dieters, don’t immediately fall for the no-fuss diet plans you find online or read about in magazines. Instead, do your homework and consult the real health experts.

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