Is The Egg Diet A Healthy Choice For You
Eggs are an excellent source of complete protein. They provide several beneficial vitamins and minerals, including choline and vitamin A. Compared to expensive diets that require special powders and supplements, the egg diet is a whole-food approach to weight loss. However, depending on how strictly you follow it, the egg diet is missing essential nutrients, like fiber.
Current dietary guidelines set forth by the U.S. Department of Agriculture include recommendations and tips for a healthy, balanced diet. The following nutrient-dense foods are recommended as part of a healthy diet:
- Beans and legumes
- Dairy products
- Fruits, especially whole fruits
- Grains, especially whole grains
- Lean protein
- Nuts and seeds
- Vegetables of all types and dark, leafy greens
The egg diet does not provide well-rounded nutrition and does not meet USDA dietary guidelines. It is not considered a healthy, long-term diet.
Since eggs only have about 78 calories each, you’re unlikely to consume enough to meet your calorie needs each day. There’s also a good chance you won’t have the energy to maintain regular workouts to support your metabolism on such a restrictive plan.
Although eggs are nutritious, the egg diet doesn’t have enough variety or calories to be considered a healthy or sustainable way of eating. With such restriction, weight regain is likely. You’ll also miss out on fiber, calcium, and other essential nutrients by sticking to the egg diet for more than a few days.
One Week Egg Diet Plan : Does It Work How Do I Do It
Weight Loss! The most searched term on the internet! With sedentary lifestyles, junk food and irregular sleeping habits, obesity has become quite common. Reversing this condition and getting back to a slimmer body is quite difficult and can be impossible sometimes. However, bringing a change in your diet and some discipline in your habits can get you back on your feet. One such diet plan that we bring to you in this article is the 7 Day egg Diet. This program, as the name suggests is all about including eggs in various forms to help you lose weight. Lets get more into details to understand about the One week egg diet plan.
Side Effects Of Eating Mostly Boiled Eggs
This diet is really low calorie and restricts many high-fiber foods like whole grains and beans. Because of that, you may miss the mark on fiber if youre not careful. Its recommended that men ages 50 and younger get at least 38 g of fiber and women get at least 25 g of fiber, per the Mayo Clinic. Go too low and you may be at risk of constipation. The risk of constipation is especially high if you eat only eggs, as eggs have zero grams of fiber.
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Potential Risks And Side Effects
An egg fast comes with a few potential side effects for healthy adults.
If youre new to ketogenic diets, you may experience the keto flu, which is caused by your body adapting to ketones as a source of energy instead of glucose .
Common symptoms include increased hunger, irritability, low energy, sleep issues, nausea, poor mental function, weakness, headaches, and bad breath .
Most of these symptoms are temporary and should disappear after a few days of fasting. To reduce your risk of the keto flu, try following a low-carb diet before you begin an egg fast.
Constipation is another possible side effect, as the diet restricts high-fiber foods like vegetables and fruits .
To reduce this risk, try drinking as much water as possible.
An egg fast is also a short-term diet and should not last longer than three to five days. Thats because it restricts many healthy food groups that are necessary for optimal health.
Following this diet for too long may increase your risk of a nutritional deficiency. If you fast regularly, consider taking a multivitamin to help you meet your nutritional needs.
Though an egg fast can promote fast weight loss, you will likely regain the weight when you return to your regular diet unless you implement long-term weight maintenance strategies.
An egg fast is unsuitable for people with type 1 or type 2 diabetes, cholesterol hyper-responders, people with eating disorders, and those without a gallbladder unless supervised by a medical professional.
Tips For The Best Results
One thing Ive learned during the many years Ive tested different types of diets is to jump on the bandwagon cautiously.
With that said, you should prepare your body gradually for the next phase youre about to embark on.
A few days before, you can choose to progressively cut down your carb intake.
A diet should not be an infliction to your body but rather a smooth and gradual entry, to always be on the safe side.
Drink More Water
Water has proved itself to be the #1 booster in weight loss.
Its main role is to flush out toxins but also to give you the necessary minerals for your body to function well.
Staying hydrated is key in any type of diet and water has the ability to keep you full.
So, 2-3 liters of water is not recommended but is a must.
Take In Healthy Drinks
Besides the fact that you will accompany your eggs with other healthy foods, allow yourself a few healthy smoothies or juices every day.
High protein drinks will not only compensate for your carb abstinence but will also boost your weight loss.
Also Check: How To Speed Up Metabolism After Dieting
Do Eggs Contain Any Unhealthy Components
Knowing the unhealthy components of eggs is critical since we are concerned about losing weight in a healthy way. Eggs contain significant saturated fats and trace amounts of trans fats. It means they are definitely going to increase the blood cholesterol level. Since obesity and cholesterol are closely related, you need to be careful before going for a boiled egg diet.
The best part is that cholesterol/fat contained in the egg is only found in the egg yolk. You can easily separate out that yolk and egg white of a boiled egg, making the egg safe for you. Additionally, you can decrease the number of eggs per week in order to keep your blood cholesterol at an acceptable level.
Day Egg Diet Menu: What Food To Eat
This menu eliminates the unhealthy ingredients in your diet by using healthy ingredients. For instance, instead of eating 3 eggs for a meal, you can eat five eggs. To make this even better, you can eat your eggs cold. You can still enjoy delicious toast, eggs, and hash browns if you want to eat them that way. Make sure you always include vitamins, minerals, fiber, protein, and carbohydrates in your menu items.
- This diet menu is also rich in vitamins and minerals. As such, you will get enough vitamins and minerals to prevent vitamin deficiencies. Keep in mind that too much of anything can be bad. Too little of anything can also be good so balance this diet with this menu to achieve the best results.
- This diet menu has low calories. You will eat more vegetables because of the high fiber content. However, this does not mean that you wont be eating anything else. You can still eat lean meat, eggs, fruits, and other healthy alternatives. Also, you can have skimmed milk or 1 percent dairy products as an alternative to full cream and skimmed milk.
You should remember that there are many types of diets out there. Some require you to do a lot of work such as following a strict diet plan and exercising. Others simply include a few things on their diet menu and claim that it will help you lose weight faster. However, the 14-day egg diet menu is one of the healthiest ones out there. If you want to live a healthy life, then consider including this on your daily menu.
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Im Dairy Free Can I Still Do The Egg Fast Diet Plan
Yes but most of my egg fast recipes will not work for you. Youll have to stick to eggs and another pure fat like olive oil or coconut oil. It will be monotonous but you can still get results. Cheese substitutes made with nuts or soy are not recommended but you can always try it and see what happens.
I dont like or am allergic to eggs, do you have any suggestions on how I can modify this keto egg fast menu plan to be egg free?
Can I have toast with my eggs if I put butter on it?
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One Week Egg Diet Benefits:
Following are some of the major benefits of following the 7 day egg diet:
- Eggs help provide vitamin D which is very useful for reversing symptoms of PCOS which is linked directly to obesity.
- Eggs contain Biotin which is an essential element that is required to speed up your metabolism rate and ensure proper digestion.
- The Eggs also contain Vitamin E which makes it a very essential food for all age groups starting from babies to octogenarians.
- Eating eggs regularly is said to reduce the risk of heart diseases.
- Being rich in protein, eggs can help in strengthening muscles and tone them with exercise.
Raw Eggs And Food Poisoning
Infants, children, pregnant women and older people should only have raw or lightly cooked hen eggs if theyre produced in the UK and approved by 1 of 2 recognised food safety assurance schemes.
These groups can safely have raw or partially cooked hen eggs if they are either:
- British Lion hen eggs
- hen eggs produced under the Laid in Britain egg scheme
All other hen eggs or any other eggs, such as duck, goose or quail, should only be eaten if theyre thoroughly cooked .
This is because these groups are more vulnerable to infection and likely to have more serious symptoms of food poisoning.
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Why Are Eggs So Great For Weight Loss
Eggs are great for weight loss because they are low in calories, high in protein, pack some essential vitamins and minerals, and even provide some healthy fats into your diet.
Concerned about cholesterol? Dont beunless you struggle with high cholesterol, this short-term egg diet is unlikely to make a difference, especially if youre eating other foods as well!
Likewise, more recent research has shown that our blood cholesterol is not affected by the cholesterol in our food choices. It is the saturated fats and trans fats we consume that affect blood cholesterol.
Nutritionally, eggs are hard to beat. In just 75 calories on average per egg, youll get 7 grams of quality protein, 5 grams of fat, and plenty of vitamins, carotenoids, and minerals .
Compared to other proteins, eggs take the cake in terms of biological value. The biological value of proteins is a measurement of a foods digestibility and availability of its protein.
When a food has a similar amino acid profile to our own bodies, it has a higher biological value.
Such proteins are also called complete proteins or high quality protein. Most animal and soy products are known as complete proteins.
When we compare all of the protein sources, however, the egg has the highest biological value of them all! In the most basic sense, nearly all of the protein you consume from the boiled egg diet is getting digested into your body.
Presence Of Casein And Methionine In The Diet
Casein is a nutrient present in dairy products. This diet has its fair share of dairy products, especially in the cheese eaten often. On the other hand, Methionine is an amino acid that is found in high amounts of egg whites. Just like choline, these two nutrients also help the liver to metabolize fats. These are some of the reasons why eggs are the perfect food for the liver, as it provides all the nutrients the liver requires to effectively do its job.
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What Is The Egg Fast Plan
Ready to find out what you can do to enjoy these results yourself? Here are the basic egg fast rules:
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Is The Boiled Egg Diet Safe
There is no research to show that a specific egg diet is safe or effective. However, research into egg consumption as part of a weight-loss diet and the impact of eggs overall may give some clues.
All versions of the egg diet result in eating fewer calories, and they may help a person lose weight in the short-term. The diet is high in protein, and there is some evidence that a high-protein diet can help with weight loss.
Eggs are a good source of protein. One medium boiled egg, weighing 44 grams , provides around 5.5 g of protein, or about 1012% of an adults daily recommended intake.
Eggs also provide important vitamins and minerals, including calcium, iron, magnesium, phosphorus, potassium, selenium, folate, choline, vitamin A, vitamin B-12, vitamin D, and various antioxidants.
However, an egg diet may not be the best approach for losing weight and keeping it off. A restrictive diet can be hard to follow, and people may regain what they have lost if they return to their usual diet.
Heres how to lose 24 lbs in just 2 weeks. Try this boiled egg diet plan and you will achieve your goals without starving or exercise.
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Healthline Diet Score: 133 Out Of 5
The Boiled Egg Diet is a popular fad diet that promises fast weight loss.
As its name implies, the diet involves eating several servings of hard-boiled eggs per day, along with other lean proteins, non-starchy vegetables, and low carb fruits.
While some appreciate the structured style of the plan and claim that it can jump-start weight loss, it has also been criticized for being highly restrictive, difficult to follow, and ineffective.
This article reviews the Boiled Egg Diet and whether it promotes weight loss.
diet review scorecard
- Nutrition quality: 1
- Evidence-based: 2
BOTTOM LINE: Although the Boiled Egg Diet encourages eating healthy food groups and may promote short-term weight loss, its also overly restrictive and unsustainable.
Benefits Of The Egg Diet
- Protein: One egg contains 6 grams of protein. Even better, the protein in eggs is easily absorbed by the body. Upwards of 90% of the protein in an egg is absorbed into your system.
- Healthy Fats: There are about 5 grams of fat in one egg. Luckily, most of this is unsaturated fat.
- Choline: Choline, found in eggs, is a chemical known to reduce inflammation and improve brain function.
- Mood: You might feel a mood boost eating eggs. They contain tryptophan which increases serotonin.
- Versatility: A perfectly poached egg is a thing of beauty and is delicious on its own. Eggs can also be worked into many dishes.
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What Does My Typical Daily Menu Plan Look Like On The Egg Fast Diet
Please keep in mind that these are the foods that I like and you can make up your own menu plan as long as you follow the Keto Egg Fast Rules.
Meal 1: Bullet Proof Coffee : 16 oz of coffee in the blender with 1 tbsp butter and 1 tbsp coconut oil and 1 packet Sweet Leaf stevia
- Meal 2: 2 eggs scrambled or fried in 1 tbsp butter. Check this method to make perfect sunny side up eggs.
- Meal 3: 3 hard boiled eggs mashed with 2 tbsp mayonnaise
- Snack at work: 2 oz hard cheese
- Meal 4: omelette made with 2 eggs and 1 or 2 oz cheese. Cooked in 1 tbsp butter and then I add another tbsp. butter on top when its done.
- OR I eat Alternate Meal 4: Low Carb Waffles with 2 tbsp butter on top
- Snack only if hungry
Total for the day: 7 eggs, 7 tbsp fat , 6 oz cheese but usually only 4 or 5.
As you can see I kept it pretty simple but as the days go on you need some variety! So I have made up some tasty egg fast diet recipes. You can get a list of my favorite egg fast recipes here. Just scroll down about halfway to see them.