If you are one of those who have tried different diets to lose weight, you have probably heard of the egg diet.... This diet is based on consuming several hard-boiled eggs along with other sources of protein, non-starchy vegetables and low-carb fruits.

Some people welcome the regular structure of this diet and believe that it can accelerate the process of weight loss... but nutritionists do not confirm its effectiveness and safety.... In this article from GCORP LLC magazine, we explain how to implement the egg diet and examine its possible benefits and side effects.

What is the egg diet?

The egg diet is a low-calorie, low-carb, high-protein diet that can help some people lose weight... Unlike fasting, which focuses on meal timing, this diet specifies what types of foods to eat.

Types of egg diet

There are different versions of this diet, but in all of them, eggs are considered the main source of protein.. Other allowed foods will be different depending on the type of diet chosen.... The number and volume of servings can also be changed based on gender, height and level of physical activity..

1... traditional egg diet

In the traditional diet, besides eggs, you can get the protein you need from other sources.... This type of diet is very popular and is very similar to other high-protein, low-carbohydrate diets.... Allowed foods include:

• Low-fat protein sources
• Non-starchy vegetables such as broccoli and spinach
• Low-carb fruits (usually 1 to 2 units per day)

It is recommended to avoid high carbohydrate foods such as pasta, bread and rice.

2... Egg and grapefruit diet

This food plan follows the same principles as low-carb and high-protein diets.. with the difference that you should also consume half a grapefruit in each meal.

3... Egg diet with high restrictions

In this version, only eggs and water are allowed.... Because this diet is so restrictive, it will be difficult for most people to continue long-term.

You don't know what diet is suitable for weight loss?

Talk to a nutritionist without visiting in person

Nutrition doctor online nutrition expert

What foods can we eat in the egg diet?

Although there are different versions of this diet, most of them are designed based on the consumption of eggs or other protein sources along with non-starchy vegetables and one to two units of low-carb fruits... In the table below, you can see the list of permitted and prohibited foods:

In some versions, the consumption of low-fat dairy products such as milk, yogurt and cheese is allowed. Some types of this diet also prohibit the use of oil and butter, even for cooking eggs.

Three-day egg diet

Since weight loss is not possible without a diet, people go to different food programs to reach their desired weight... One such program is the three-day egg diet, which claims to provide significant results in a short period of time and help reduce belly fat without losing muscle.

The first day of the slimming diet with eggs

The first day of the egg slimming diet starts with healthy protein sources and low-calorie and low-carbohydrate plant foods to prepare the body for the following days:

The second day of weight loss diet with eggs

On the second day, the type of food changes so that more nutrients are available to the body and the fat burning process continues:

The third day of the slimming diet with eggs

The final day is dedicated to stabilizing the metabolic changes from the previous 2 days.... At this stage, the body can use fat reserves as an energy source:

7-day egg diet

In this diet, you must include eggs in at least one of your meals for seven days.... Since there is no specific standard for this diet, the other foods you consume will vary depending on the type of diet you choose.

Generally, allowed foods include low-fat protein sources, vegetables, and a small amount of fruit. You can also use calorie-free beverages such as water, unsweetened tea, and bitter coffee.

14-day egg diet

In this food plan, you should avoid high-carbohydrate foods, sweet snacks and high-calorie drinks for 2 weeks and include eggs in your meals every day.

Proponents of this diet believe that you can lose about 11 kilos in 14 days... They also claim that the 14-day diet provides the body with important nutrients that help control blood sugar, maintain eye health, increase bone strength, and improve the condition of nails... However, there is currently no valid scientific evidence to support these claims.

Benefits of egg diet

Although no studies have been conducted that specifically examine the effects of this diet, it generally appears that it can provide the following benefits:

1.... It is nutritious

Research on the properties of eggs shows that this food item is rich in protein and important nutrients such as calcium, iron, magnesium, phosphorus, potassium, selenium, folate (vitamin B9), vitamin B12, vitamin A, vitamin D, choline and antioxidants.

A medium hard-boiled egg, weighing 44 grams (g), provides about 5.5 grams of protein, or about 10 to 12 percent of an adult's recommended daily intake.

A medium boiled egg weighing 44 grams contains 5.5 grams of protein, or approximately 10-12% of an adult's daily requirement.

medicalnewstoday

2.... prohibits eating unhealthy foods

This eating pattern encourages you to eat healthy foods such as eggs, fish, poultry, fruits and vegetables that are rich in important vitamins, minerals and antioxidants. In addition, it minimizes your intake of unhealthy foods including sugary drinks and many processed foods.

Research shows that sugary drinks are very high in calories and lead to many problems over time, such as tooth decay, high blood pressure, inflammation, and insulin resistance. In addition, diets high in processed foods are also linked to an increased risk of obesity, heart disease, and cancer.

Does the egg diet make you slim?

Some people use the egg diet to lose weight... because this diet can be effective in eliminating body fat for the following reasons:

1... It is low in calories

The boiled egg diet consists of low-calorie foods.. Therefore, following it leads to a calorie deficit.. This means that the energy intake will be less than the energy consumed and the body will use fat reserves to compensate.

2.... is loading

This diet is rich in protein and there is evidence that high protein diets can help with weight loss. Because they both stimulate the feeling of satiety and increase the metabolism by increasing muscle mass.

In one study, it was observed that there is a relationship between increased protein consumption and the prevention of metabolic syndrome, obesity and type 2 diabetes. Another study showed that eating three eggs a day for 12 weeks is beneficial for maintaining muscle mass and losing weight.

Disadvantages and side effects of boiled egg diet

Eggs are a healthy and nutritious food... but if consumed in large quantities or if they are your only food source, they can cause problems... These problems include:

1.... weight return

As said, the egg diet is a low-calorie diet plan that can help you lose weight... but it is difficult to continue it for a long time, and usually after returning to the normal eating pattern, the lost weight will return again.... So before choosing this diet or any other diet plan, it is better to consult an online nutritionist to suggest the most suitable option for you.

2... lack of nutrients

The egg diet, like other restrictive diets (such as the Canadian diet), reduces the intake of essential nutrients, especially fiber. Experts consider fiber intake to maintain the health of the digestive system, cardiovascular system and other vital organs.

3.... headache and digestive problems

Diets high in protein and fat but very low in carbohydrates can lead to ketosis, a process that forces the body to use fat for energy. This condition may cause unwanted side effects such as fatigue, headaches, muscle cramps, and digestive problems.

One of the most well-known diets that intentionally puts the body into ketosis is the ketogenic diet. For more information, we recommend the article What is the ketogenic diet?

4... aggravation of some diseases

If you are following a uremic diet due to kidney problems or your nutritionist has restricted you from consuming high protein foods, you should not go for the egg diet.... Because it can put a lot of pressure on the kidneys and make your disease worse.

Endword

Eggs are undoubtedly a healthy and nutritious food, but they should not be your only food source..

Nowadays, there are safer ways to lose weight that can easily become a part of your lifestyle and keep your weight in a healthy range for a long time....If you need guidance in this area, you can share your questions with the experts at GCORP LLC.

Frequently Asked Questions

Sources: medicalnewstoday | health line