Eggs contain many nutrients, and you can completely eat eggs to lose weight with a scientific diet.
The egg diet is a weight loss program that requires you to build at least one meal a day around eggs. This is a low calorie, low carbohydrate, high protein diet designed to help you lose weight without losing muscle mass.
There are different versions of this diet. Either way, however, you’ll be eating three meals a day, with no snacks, and only water or zero-calorie beverages.
Overview of the egg diet to lose weight
The egg diet has been around for a long time but in the age of the Internet, it seems that this diet has become popular since 2010 with the “egg craze” and was reborn from the Keto diet to increase efficiency. weight loss results.
Eggs are a great source of nutrients, providing protein, fat, vitamin D, phosphorus, vitamin A and two B-complex vitamins your body needs to convert food into energy. Eggs are also a good source of riboflavin, selenium and choline.
There are about 75 calories, 5g fat, 6g protein and less than 1g carbohydrate in one egg.
How does the egg diet work?
There are different versions of this weight loss plan, and they all require you to eat mostly egg-based meals. These are the most popular versions:
Egg diet to lose weight in 14 days
- Eat three meals a day.
- Snacks and calorie drinks are not allowed.
- Eat one meal with eggs, but other meals can use other lean protein sources like chicken or fish.
- For a balanced meal, you can add low-carbohydrate vegetables like broccoli or spinach.
- Citrus fruit is sometimes allowed.
- This diet is also known as the hard-boiled egg diet because you only get to use boiled eggs instead of fried.
You can only eat boiled eggs in the 14-day weight loss diet with eggs
Diet with eggs and grapefruit
This is a variation of the 14 day weight loss egg diet. This version has the difference that you eat half a grapefruit with each meal. Other fruits are not allowed.
The whole egg diet
This version is a one-course diet, which means you only eat one food for a long time. Dieters on this program only ate hard-boiled eggs and water for two weeks. Therefore, this version is not healthy, you will be extremely tired and difficult to exercise.
Medical egg diet
- This version requires you to eat one egg and one slice of bread, three times per day.
- You can also eat as many fruits and vegetables as you like.
- Allowed beverages include water, black coffee, or other zero-calorie beverages.
- Eggs can be prepared any way you want, as long as there are no added calories. This means you can use butter or oil to make eggs.
- This diet is so named perhaps because many people think it is a method of eating in a medical setting to reduce the weight of the patient before surgery, but it is not so because before surgery, the patient People usually eat liquids.
Egg Keto Diet
Asks you to increase your fat intake to put your body into ketosis (in this state, your body will burn fat for energy, instead of sugar). This version recommends eating eggs with butter and cheese. The most common ratio used is one egg to one tablespoon of fat (cheese or butter).
In short, while health levels vary, none of these versions provide the nutrients in a balanced way.
Allowed foods: (may vary depending on version)
- Other lean proteins, like poultry and fish
- Fruits, such as grapefruit and berries
- Green leafy vegetables like spinach
- Non-starchy vegetables, like broccoli, mushrooms, and peppers
- Calorie-free drinks, such as water, black coffee, and unsweetened tea
Food not allowed:
- Refined carbohydrates, like bread and pasta
- Fried food
- Milk, juice and other calorie drinks
Meal time: There is no set time for the egg diet. However, this diet prescribes three meals a day and no snacks.
Some tips to eat eggs
Bring variety to your egg diet by preparing eggs in different ways and using different vegetables or seasonings to accompany the eggs. There are countless ways to prepare eggs, including boiled, boiled, scrambled, or fried. An omelette consisting of a mixture of vegetables, herbs, and spices can leave you unsettled.
Keep hard-boiled eggs in the refrigerator for convenience. You can also mince eggs and add to salads.
Add egg whites to cut calories and saturated fat. Most of the fat in a hard-boiled egg is in the yolk (55 calories from fat and protein). Egg whites also contain many nutrients but no fat. You will consume 4-5g of protein, 17 calories and almost no fat in one large egg white. Egg whites are also rich in leucine, an amino acid that can help you lose weight.
Advantages of eating eggs to lose weight
Eggs are rich in nutrients and provide a lot of protein, fat, vitamins and minerals at 75 calories each. They are also convenient, versatile, cheap (compared to many other protein sources) and easy to find.
Some websites and videos claim that you can lose 10-12kg on a 14 day egg diet. However, these claims are not based on scientific research.
While the egg diet may promote rapid weight loss for some people, it is not a healthy long-term diet plan.
Cons of the egg diet to lose weight
The egg diet for weight loss is too restrictive and easy to make you bored, not enough quality
A lack of carbohydrates equates to a lack of energy, leading to fatigue, similar to that seen on other low-carb diets.
Eggs can make you uncomfortable: Many people on the egg diet experience bloating, constipation, nausea, and bad breath. Those are common side effects of high-protein diets. You can reduce these problems by eating more fiber from vegetables and drinking more water.
High cholesterol foods that can lead to heart disease: Eggs are a high cholesterol food, which has been linked to increased blood cholesterol levels and heart disease. However, studies are not conclusive on that.
According to a 2017 article published in the journal Nutrition, the link between eggs and heart disease may be unfounded. Another report found that eating 6-12 eggs per week had no effect on markers of heart disease: total cholesterol, LDL cholesterol, triglycerides, fasting blood sugar, insulin. If you are at risk for heart disease, consult your doctor before starting an egg diet.
Short-term weight loss is difficult to maintain: Like most diets that promise rapid weight loss in a short period of time, the egg diet is not sustainable and can lead to weight gain again once completed. Since you are not using healthy eating habits in this program such as portion control or balanced meal planning, you may return to eating habits that cause weight gain.
Overdue weight loss egg dietunmarketable: Feelings of hunger and discomfort can be overwhelming for many people, leading to snacking or abandoning the diet.
Conclusion about weight loss egg diet
Although eggs are full of healthy nutrients, your body also needs many other nutrients to stay healthy, especially fiber. Therefore, be aware of fiber supplements if you follow the egg-based diet.
Like other fad diets, the egg diet will work if you stick to it. After losing weight, you can keep some useful tips of this regimen for long-term application.
Or you can also go the “slower but firmer” route, which is following a healthy diet that includes eggs as part of a sensible weight loss plan.
What Is the Egg Diet? https://www.verywellfit.com/is-the-egg-diet-healthy-4157909 Accessed date: 6/1/2021
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