Evidence On Eggs And Health Is Contradictory
Many people are surprised to learn that eggs do not worsen the risk of heart disease, metabolic disease, or type 2 diabetes. Given all the contradictory media reports, its no wonder there is so much confusion.
Eggs are one of the best examples of the complicated relationship between lower-quality scientific studies and media reports.
Weve about studies concluding that eggs are associated with poor health outcomes. However, as we detail in those reports, the quality of the science does not match the media headlines, or in many cases, even the doctors conclusions.
The problem is that observational trials are not meant to draw strong conclusions about a single food causing a particular health outcome.
The vast majority of observational studies show that people who eat more eggs are less healthy at baseline, eat a lower-quality baseline diet, eat more calories, exercise less, and even smoke more cigarettes.26
Just as we shouldnt conclude that eating eggs makes you smoke more, we shouldnt conclude that eating eggs causes heart disease or type 2 diabetes.
Still other observational studies show just the opposite: that eating eggs is not associated with an increased risk of health complications, and in some cases may be linked to a risk.27
The bottom line is that the quality of science matters. It matters a lot.
We provide a deeper dive into the difference between observational and experimental studies in our evidence-based guide.
Is The Egg Diet Dangerous
Theres one extreme version of an egg-based diet that may be.
It’s known as the egg fast diet, and is sometimes connected to ketogenic diets. Take note: the keto egg diet is only meant to last for a few days and involves eating six whole eggs per day along with sources of fat, such as butter, cheese, or oil.
This egg fast can induce ketosis, which is a metabolic process that occurs when your body runs out of enough carbohydrates to burn for energy, so instead, the body burns stored fat and creates ketones for a source of fuel, says Schapiro.
This type of eating strategy is extremeand a crash diet worth avoiding.
Is It Safe To Eat Raw Eggs
Was Rocky Balboa, the title character in the 1976 boxing film Rocky, setting a good example by drinking raw eggs during training? It may have worked well for him, but we dont recommend it.
Although some eggs may be contaminated with salmonella, cooking them until both the yolk and white are firm will kill the bacteria.
The risk of bacterial contamination is relatively low in properly refrigerated eggs. However, eating raw or undercooked eggs is a common cause of food poisoning. So the safest bet is to cook them thoroughly.
Furthermore, eating raw eggs isnt a great idea from a nutrition standpoint. Cooking eggs makes their protein easier to digest. In addition, raw egg whites contain a protein called avidin, which hinders your bodys absorption of biotin .30 Cooking egg whites reduces avidins ability to bind to biotin, which allows you to absorb more of the vitamin.31
According to the US Food and Drug Administration , it is safe to use raw eggs that have been pasteurized in recipes that call for raw eggs, such as Caesar dressing and homemade ice cream.
In countries where eggs are not washed and countries that routinely vaccinate chickens against salmonella, such as the UK and most of the rest of Europe, consuming raw eggs may be less risky.
Don’t Miss: Vegan Cutting Diet Meal Plan
Who Should And Shouldnt Try An Egg Diet
The 3 day egg diet is definitely not for everyone and the following are specific groups of people who are better suited for this plan.
- People who have reached a weight loss plateau and need to kickstart their weight loss
- People looking to increase ketones levels
- People intending to lose weight or kickstart a low-carb, or keto diet
There are other groups who shouldnt try this diet and include:
- Pregnant or breastfeeding mothers
- People allergic to eggs
- People who have been guided by a physician to stay away from this type of diet
As always, its always a safe bet to consult your doctor before trying an extreme diet such as this.
What Is The Keto Egg Fast Diet
Have you heard about the egg diet weight loss fast? This is the first one of a few articles where I will share my experience and recipes for the Keto egg fast diet.
One of the frustrating things that have happened to me is that my weight doing keto and low carb has just basically been stalled no matter what ratios I have tried.
Maybe its my age , maybe its my activity level which is now so much less than before my knee injury.
Whatever the reason, I have been frustrated by slow and even non-existent weight loss.
Enter the low carb keto egg fast! Depending on where you look, it is also called Egg Fest or Egg Diet Weight Loss Fast, also called the LCHF Egg Fast Stall Breaker!
Now it was that last name that really caught my attention.
Don’t Miss: Best Diet For Quitting Smoking
What Is The 3
The 3 day egg diet, also known as the egg fast, is a diet that involves a short period of eating primarily eggs, butter, and cheese . Just as the name suggests, the diet usually takes between 3 to 5 days . Due to its restrictive nature, this diet should not be prolonged, as this might cause some harmful health factors. It is a low-calorie, low-carb, and high-protein diet. The main aim of this diet is to help an individual lose fat mass without losing muscles.
Just because you are hearing of this diet now, it does not mean it is a new diet. Some variations of this diet date back to the 1970s. This diet is mostly practiced by people on the keto diet.
A keto diet is a low-carb, high-fat, and moderate protein diet, with the main aim of forcing ones body into a state of ketosis . Ketosis is the process in which your body starts using fats as a source of energy. Here fats are broken down into ketones in the liver.
The 3 day egg diet or the egg fast meal plan is known to help people go through a weight plateau, especially in keto people. A weight plateau or a weight stall is a stage in your weight loss journey where you stay at a certain weight for a certain period. This diet is believed to help trigger ketosis.
Main Components Of The Boiled Egg Diet
The main draw to this boiled egg diet is that its a high protein, low-carb and low-calorie diet. While there are no universal guidelines, there are some dieting trends from source to source.
Lets take a look at the main components of the boiled egg diet. From there, we will show you how to take the best parts of this boiled egg diet and make it better for you to get long-term, successful weight loss.
What You Can Eat
The boiled egg diet promotes high consumption of lean proteins. Lean proteins include:
- Lean fish
Per the guidelines, dieters are to start the day with boiled eggs and then consume eggs or other lean proteins for lunch and dinner. As a side to your meals, include low carb fruits and vegetables such as:
- Foods with processed sugars
How the Boiled Egg Diet is Structured
The idea of the boiled egg diet is that it is meant to be short term. Over a span of two weeks on the diet, the dieter may lose lots of weight very quickly. If you take a look at how the diet is structured, perhaps you can see why people may be losing weight within two weeks with this egg diet:
- You can only consume three meals per day.
- Snacks are not allowed.
- You must only consume calorie-free beverages .
- Meals consist of a lean protein + vegetables and/or fruit.
Recommended Reading: Is Noom A Good Diet Plan
Does It Really Work
However before we get into why this particular diet is so popular there are a few things that you need to know about the diet in order to ensure that you stay on the diet for good.
Finally, you will have to stay away from any vegetable oil, butter, or chocolate if you are on the diet menu. These foods are rich in cholesterol and will lead to high blood pressure. You can still enjoy your favorite foods, just in a healthier version.
Disclaimer: This article is written for general informational purposes ONLY and does not address individual circumstances. The WorkoutPlan doesnt substitute any professional advice or help, you should always consult with your doctor.
Side Effects Of The Egg Diet
One of the most significant risks of doing this diet plan is suffering from constipation. Eggs have no fiber in them, which is needed for healthy digestion.
Doctors recommend men under the age of 50 consume 38 grams of fiber per day, and women of the same age need around 25 grams. Following the egg diet generally restricts beans and whole grains, meaning dieters do not hit fiber goals.
Another issue to be aware of when doing the egg diet is micronutrient deficiency. Due to the diet being very strict, there are certain vitamins and minerals that you may not be getting enough of while following the plan. It is recommended that you take a multivitamin while following the two-week egg diet plan.
Read Also: Why Does Military Diet Work
Can I Have Heavy Whipping Cream On The Egg Fast Diet
No. This plan doesnt use heavy whipping cream. If you want to risk it and cant stand to drink your coffee any other way, then go ahead and try it if youre not losing weight, the first thing to go should be the HWC and see if that makes a difference. If you do it with HWC and lose a bunch of weight, please let us know in the comments so others will know its possible.
Why Is Bread Cut Out Of The Boiled Egg Diet
Palinski-Wade said: “This is most likely to help ‘speed’ weight loss with carbohydrate restriction since cutting carbs will accelerate water losses.”
Eating carbohydrates can lead to water retention, which translates to the number on the scale, because of how they are stored in the body.
There is also some evidence that reducing the intake of carbohydrates in one’s diet can aid weight loss in the longer term.
Don’t Miss: Cayenne Pepper Diet For Weight Loss
Is The Egg Diet Right For You
Short answer: No!
The egg diet just isnt well-balanced. Its super strict and isnt great if you want to develop a healthy relationship with food.
Eggs can totally be part of a healthy diet. But your body needs more than yolks and whites, like fiber and nutrient-dense carbs.
Finally, even if you do drop some stubborn poundage on a short-term egg fast, its likely that youll quickly gain it back once youve returned to your normal diet. Research shows that restrictive diets usually result in weight regain.
More Keto Egg Fast Recipes
- Keto Egg Fast Lemon Cheesecake Fat Bombs If you are going to the Keto Egg Fast, you can incorporate these into it and if you have a sweet tooth like me, it will definitely make it easier to get through those 3 days.
- Egg Fast Quiche This Keto Quiche recipe is awesome because it makes 6 servings and you can keep them in the refrigerator for at least a week or freeze some of it for later. Its perfect for your egg fast. This is a simple recipe for an egg fast meal plan that is delicious, and it will work great for your egg fast! You just need four ingredients and youre good to go! It just takes a couple of minutes to set up.
Also Check: How To Do Water Therapy Diet
Egg Diet Plan: What Is Allowed And What Is Not
Eggs are a great source of protein, quality fats, vitamin A, B6, B12, and other essential nutrients. Eggs are also very affordable.
This 7-day diet plan will help you create breakfast, lunch, and dinner high in protein and good fats while still being low in carbohydrates.
Eggs are the perfect food for breakfast or lunch because they are high in protein to keep you full until its time for dinner.
But one should remember that in the morning you should at least eat two boiled eggs.
Furthermore, when you follow this egg diet plan, you dont have to consume snacks. If leaving snacks for the diet is difficult for you, I am sorry but then this diet plan is not for you.
Snacks are the big NO to this diet. Otherwise, there is no good in following the diet.
The Egg Fast Is More Restrictive Than The Normal Keto Diet
Although sometimes this diet is referred to as the keto egg diet or the ketogenic egg fast, it is more restrictive than the keto diet. Which means it allows fewer foods and has more rigid rules. This leads to a person consuming less food and ends up encouraging the burning of the stored fat into energy.
Read Also: Diet After Bypass Surgery Weight Loss
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.
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.
Recommended Reading: Why Am I Gaining Weight On The Keto Diet
What Is A Healthy Number Of Eggs To Eat Daily
While there is currently no consistent answer, The American Heart Association generally recommends one egg, or two egg whites, per day as part of a healthy diet. But that recommendation might be based off old science.
Recent research has found that the dietary cholesterol in egg yolks has little effect on raising total and bad LDL cholesterol levels, says Schapiro.
So, youre safe to enjoy a higher number of eggs than you may have previously thought were allowed.
Plus, the yolk is rich in nutrition. The egg center is … high in protein, fat soluble vitamins, folate, and vitamin B12, so, its both delicious and nutritious, says Schapiro.
Does The Egg Diet Work
In terms of immediate results for weight loss, yes, The Egg Diet works. But there’s a catch .
“Given that all versions of The Egg Diet result in eating fewer calories, it is likely that you will achieve short-term weight loss, says Schapiro. Any time you eat fewer calories than your body requires, youll lose weight. If youre able to maintain the strict diet long-term, you will be able to maintain the weight loss.
“However, this plan is too restrictive and regimented to be considered a well-balanced, sustainable way of eating,” Schapiro says. So, you wouldnt want to consider this a type of eating plan as sustainable or beneficial long-term.
“The problem comes in when it comes to real-life and not wanting to feel so limited and follow such a strict diet all of the time,” adds Lyssie Lakatos, R.D.N. When you go back to eating normally, its likely you will gain the weight back.
“Also, if you were to continue on the diet long-term, youd miss out on a lot of important vitamins and minerals that you need to keep you healthy, Lakatos says.
Many versions of these egg-based diets are too low in calories to be healthy long-term, and can ultimately also slow metabolism. There are healthier and more sustainable ways to seek weight lossa loss that you can also maintain without jeopardizing your metabolism or mental and physical health.
Don’t Miss: Best Low Calorie Diet For Weight Loss