The egg diet is a particular low-calorie diet in which many more eggs are consumed than recommended. Certainly, eggs are a food with many beneficial properties. However, like all monofood diets, the egg-only diet is highly unbalanced and not very varied. It should therefore be followed for a very short period of time, 3 to a maximum of 7 days. In addition, it is also important to know the side effects, because not all individuals can consume so many eggs.
So let’s go over in detail what it is and how it works.
What is the egg diet?
It is a high-protein, low-carbohydrate, low-calorie diet. Based on excessive consumption of eggs every day, it is not a balanced diet and, therefore, like all single-food diet regimens, such as the lemon diet, it should be followed for a maximum of 7 days.
The egg diet is suitable only for those who actually need to lose a few extra pounds.You also have to be in good health. It falls under the so-called ketogenic diets, which, being low in carbohydrates, force the body to go to the sugar reserves in the liver.
Like all poorly balanced diets, it makes you lose weight within a short time, but the risk of regaining it as soon as you stop it is very high.
In addition, the egg diet is not recommended for individuals with liver and/or kidney problems.
The basic rules of the egg diet
The egg diet consists of eating hard-boiled eggs for breakfast, lunch, and dinner, alternating with other protein foods, such as meat and fish.
It should be followed for a very limited period of time, minimum 3 to max 7 days. The daily caloric intake is about 800 calories..
The basic rules are:
- Do not pursue this diet beyond 7 days
- Drink at least 2 liters of water daily
- Do not substitute any prohibited foods or add any others
- Pasta and bread are abolished
- Don’t drink alcohol
- Tea, coffee and herbal teas allowed, as long as they are unsweetened
- Don’t eat anything between meals
In order for this diet to work, it is important to maintain the calorie deficit, meaning that the calories ingested are less than those actually spent during the day.
Eggs, in fact, are the means and not the real reason for weight loss.
How many pounds one can lose with the egg diet
Theoretically, the egg diet can lose up to 10 pounds in 7 days. In any case, much then depends on what you eat besides eggs.
In fact, as mentioned above, to achieve weight loss, regardless of the diet followed, it is essential to be in a calorie deficit.
Properties of eggs
Eggs are actually a food with excellent properties. Recent research has shown that the egg, in addition to being a complete source of protein, also possesses all the nutrients our bodies need.
Nutritionally, eggs are composed of:
- 60% high biological value protein
- 40% fat
- 0% carbohydrates
Let us now go into more detail and see what the properties of eggs are.
- They have a high satiety index due to their protein content
- They are rich in fatty acids, which are useful in fighting the onset of cardiovascular disease
- They accelerate metabolism
- They are low in calories
- They have positive effects on the nervous system due to the presence of cholineand the B vitamins
- They are rich in vitamin D, which is very important for bones
- They counteracthair lossbecause of the presence of sulfur amino acids
- The albumin is rich in proteins with high biological value
- They contain no sugars, making them suitable for any time of day
Finally, let’s not forget that they are a very versatile food that can be cooked and consumed in so many different ways.
Based on what has just been said, it is clear that eggs are an excellent food. In a healthy and balanced dietary context, in which there is no shortage of macronutrients (carbohydrates, fats, and proteins) and in which protein sources vary, the Guidelines recommend the intake of 1 serving of eggs (50 g) 2 to max 4 times per week.
To give a practical idea of how to set this up, let’s look at some ideas for the main parts of the day.
- coffee or tea without sugar + 2 hard-boiled eggs + 1 Greek yogurt
- 1 cup of milk + 2 hard-boiled eggs + 2 oranges
- coffee or tea without sugar + 2 hard-boiled eggs + 2 carrots
- 1 hard-boiled egg + 1 grapefruit juice (or fruit)
- coffee or tea without sugar + 2 hard-boiled eggs + toasted whole wheat bread (1 slice)
- 2 eggs sunny side up + 1 serving of pasta + mixed vegetables to taste
- Grilled steak + mixed salad dressed with oil and apple cider vinegar
- Fruit of your choice until satiety is reached
- 2 hard-boiled eggs + mixed salad
- Boiled or grilled fish seasoned with lemon only + 1 slice of whole wheat bread
- Roasted skinless chicken + 2 tomatoes
- 2 hard-boiled or poached eggs + sautéed spinach
- Boiled fish + 1 hard-boiled egg
- 2 hard-boiled eggs + fresh tomato and spinach salad dressed with oil and apple cider vinegar
- Grilled meat + salad
- 2 hard-boiled eggs + 1 orange
- Canned fish + mixed salad
- 2 hard-boiled eggs + tomato salad dressed with apple cider vinegar
- Fresh fruit salad
- Roasted skinless chicken + oil-free tomato salad + 1 orange
- 2 hard-boiled eggs + mixed salad + 1 grapefruit
- A medium-sized fruit
- A handful of dried fruit
- One Greek yogurt
We have said on several occasions that in order to lose weight gradually and lastingly, the best system is to follow a healthy and balanced diet, to be combined with regular physical activity.
Having said, this, it should also be reiterated that monofood and unbalanced diets, such as precisely that of eggs, are not very varied and, for this very reason, should not be prolonged as they can lead to malnutrition, as well as also to micronutrient deficiencies or excesses. Among other things, it is ideal to alternate protein sources, both animal and plant-based.
Excessive daily consumption of eggs, in genetically predisposed individuals, can lead to a rise in LDL cholesterol (the “bad” one) or cause digestive problems.
In addition, exaggerated consumption of eggs is not recommended for subjects:
- with liver or gallbladder problems
- who suffer from severe hyperlipidemia
IMPORTANT: As with any type of diet, before embarking on any weight-loss program, it is always a good idea to seek the advice of your primary care physician and to seek the advice of a nutritionist.
Still on the subject of diets, perhaps you might also be interested in these other posts:
- Intermittent Diet
- Low carb diet
- Scarsdale Diet
- Atkins Diet
- Disociated Diet
- Tisanorean diet
- Kousmine Method
- Dr. Lemme’s Diet
- Supermetabolism Diet
- Okinawa Diet
- Paleo Diet
- Dukan Diet,
- Vegetarian and vegan slimming diet
- Plank Diet