Egg diet which is a good source of dietary protein can be used to lose weight because it is low in calories and high in protein. There are several types of the egg diet, but all of them highlight the consumption of scrambled, poached, or boiled eggs as the main source of protein while cutting down on carbohydrates and calories. The only drinks allowed on the egg diet are water or calorie-free drinks.
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This will help make you feel fuller for longer and reduce the tendency to snack between meals. Protein is required by the body to balance hormones, build muscle mass, and keep your blood healthy. Also, eggs contain necessary minerals, vitamins, iron, and nutrients to keep your body healthy.
What is the Egg Diet?
The egg diet increases the number of eggs you eat daily to provide you with a healthy source of protein while cutting out carbohydrates.
The diet plan helps to improve weight loss and get rid of excess pounds of body fat quicker. The boiled egg diet is a type of high protein, low-carb diet that usually lasts for 14 days. In most cases, eggs are eaten at breakfast time, and other lean meats are consumed at lunch and dinner time.
According to a study published in the International Journal of Obesity, eating more eggs for breakfast can help to lose weight effectively. The researchers concluded that the egg diet can help to increase weight loss. They added that including eggs in a weight management program may offer a nutritious supplement to enhance weight loss.
The Health Benefits of Eating Boiled Eggs as Part of a Diet Plan
Many studies have found that eggs don’t increase a person’s risk of cardiovascular disease. Eggs contain better quality protein than beef and dairy products. Research into the effect of eggs on cholesterol has discovered that eggs only slightly affect levels of low-density lipoprotein cholesterol or “bad cholesterol”. It was found that eggs don’t increase the risk of cardiovascular diseases when compared to other lifestyle and diet factors.
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High egg consumption (eating around one egg per day) did not adversely affect cholesterol levels in people with type-2 diabetes, researchers discovered. In fact, the study found that people with type 2 diabetes can benefit from increased eating of egg because eggs can help with weight management.
The best fruits and vegetables for the boiled egg diet
The boiled egg diet is effective because it also includes only one or two fruit serves per day and low-carb vegetables.
According to the American Diabetes Association, the best vegetables that have a low carbohydrate content are broccoli, kale, beets, bok choy, cucumber, and asparagus. Among the best fruits to include on the egg diet are grapefruit, kiwifruit, berries, and apples.
Typical egg diet meal plan for weight loss
Here is a typical meal plan for an egg diet if you want to start losing weight quickly.
- Breakfast: Two boiled eggs and a low-carb fruit or vegetable.
- Lunch: Half-roast chicken breast and one serving of broccoli or cabbage.
- Dinner: 1 serving of poached fish with by a green salad.
Drink lots of water or calorie-free beverages throughout the day.
Egg diet meal plan with grapefruit
This egg diet meal plan includes half a grapefruit along with each meal serving. This is what you should eat:
- Breakfast: 2 poached eggs done to your liking with half a grapefruit.
- Lunch: One serving of turkey breast with a small fresh green salad and half a grapefruit.
- Dinner: Lean protein of your choice and half a grapefruit.
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Egg diet meal plan with omelet and green veg
To keep things interesting while you are losing weight on the egg diet, this delicious recipe includes an omelet with green vegetables.
- Breakfast: An omelet made with 2 eggs and spinach and mushrooms added.
- Lunch: 1/2 roast chicken breast with the skin removed. 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 fruit.
- Lunch: One serving of turkey breast with a selection of steamed vegetables.
- Dinner: 2 poached eggs with a warm green salad.
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Hard-boiled egg diet
Hard-boiled eggs are convenient for the egg diet because they can be prepared beforehand and then taken with you for lunch or dinner. Here is an example of using hard-boiled eggs in the egg diet.
- Breakfast: 2 hard-boiled eggs with a citrus fruit of your choice.
- Lunch: One small grilled chicken breast with your favorite steamed vegetables.
- Dinner: 2 hard-boiled eggs with a half a grapefruit.
Pros of the Egg Diet for Losing Weight
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 a day and this will result is fast weight loss.
Cons of the Egg Diet
The cons of the egg diet are that egg yolks are high in cholesterol and the diet itself doesn’t provide enough vitamins, nutrients and fiber that are found in complex carbohydrates.
Even though eggs contain important nutrients and vitamins, eating too many eggs over a long period of time may have unwanted health consequences.
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Cholesterol content of eggs. Many studies have shown that egg consumption has an almost negligible effect on levels of cholesterol, and the Mayo Clinic says that studies show that eating up to 7 eggs a week won’t increase cholesterol levels significantly.
However, eating the number of eggs required in the egg diet may not be recommended if you already have high levels of cholesterol or have diabetes. Doctors from the Mayo Clinic say that people with diabetes should limit their egg intake. Some studies show that eating too many eggs may increase the risk of heart disease in some diabetic patients.12 However, there are conflicting studies on the effects of eating 1-2 eggs per day on cholesterol levels in diabetic patients.3
Lack of “good” complex carbohydrates on the egg diet. Sources of complex carbohydrates like brown rice, wholemeal flour, and other whole grains contain an abundance of vitamins and nutrients. A high-protein, low-carb diet can help with rapid weight loss in the short-term. However, it’s good to remember that complex carbohydrates have their place in a well-balanced diet.
According to doctors from the Mayo Clinic, healthy carbs 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 carbs also protect against disease and help to control weight in a balanced diet program.
How Safe is the Egg Diet?
Although 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 may cause more health problems.
For example, the egg diet cuts out important complex carbohydrates from the diet. Also, the excessive restriction on your daily intake of calories is not recommended.
For example, researchers from Harvard Medical School say that it’s unsafe for men to consume less than 1,500 calories a day and 1,200 for women. However, the egg diet limits calories to 1,000 a day.
The egg diet may cause extra health complications for people who are already at risk from 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 a day.
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Also, a study published in the journal BMJ found that low-carbohydrate, high-protein diet can increase the risk of cardiovascular diseases in some people. This is because some high-protein diets allow for eating fatty protein sources and cut out fiber, which keeps your gastrointestinal system health and can lower cholesterol.
The lack of enough fiber in the egg diet is another reason why the egg diet could be unsafe for many people. According to the journal Nutrients, dietary fiber and the consumption of whole grains is already well below recommended amounts in the general population. Therefore, cutting out more fiber from your diet may not be a good idea. In fact, in many cases, we should be increasing the amount of dietary fiber we consume daily.
Additional Benefits of Eating More Eggs
Eating too many eggs in a week is not good for you, but it’s important to remember that you can get many health benefits by eating 1-2 eggs per day.
Eggs boost brain health. Eating more eggs will also boost your brain health. Eggs contain an essential nutrient called choline. According to research published in the American Journal of Clinical Nutrition, increasing choline in the diet also improves cognitive function and improve memory.
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Eggs help keep bones strong and healthy. Eggs contain vitamin D and calcium which are essential for bone health and to prevent loss of bone mass. Dr. Brunilda Nazario on WebMD says that eggs are good sources of vitamin D and can help to prevent osteoporosis.11
Eggs Promote Good Eye Health. Egg yolks contain high level of the antioxidants lutein and zeaxanthin which are potent antioxidants that can reduce your risk of developing macular degeneration and other common eye problems.
Nutrition content of eggs. First of all, eggs are one of the most nutritious foods that you can eat. According to available data, one large egg (50 g) contains 6-7 grams of protein, vitamins A, D, and many B-group vitamins. It also contains calcium, potassium, and selenium. A large egg also contains omega-3 and omega-6 fatty acids.