Egg diet meal plan Is it effective? It is safe?
The egg diet is a diet high in protein and low in carbohydrates. It is also low in calories.
As the name implies, eggs are a big part of this diet, and they are also one of their main sources of protein. In some versions of the diet, eggs are the only food eaten.
In this article, we analyze if this fad diet has any merit and if it is healthy and safe to try it.
Contents
Egg diet meal plan
hand looking for an egg in an egg box
The egg diet is high in protein and low in carbohydrates and calories.
There are several different versions of the egg diet. In each of them, eggs are the main source of protein.
Starchy carbohydrates, such as potatoes, rice and bread, are not allowed. Sweets and foods high in sugar are also eliminated from the diet.
Water and zero-calorie beverages are allowed in all versions of the egg diet.
The exact amount of calories and recommended servings in the egg diet varies according to a person’s sex, height and activity level.
Eggs that are cooked, poached or scrambled are allowed, but should be prepared without butter or oil.
Related: Why hard-boiled eggs are good for losing weight?
The main versions of the egg diet include:
Traditional egg diet
In the traditional egg diet, protein is allowed from other sources. The traditional egg diet is the most popular version and is similar to other diets high in protein and low in carbohydrates.
Lean proteins and vegetables low in carbohydrates are allowed, such as kale, broccoli and spinach. Fruits are usually limited to 1 or 2 servings a day.
Carbohydrates, such as pasta, bread and rice, are off limits.
An example of a meal plan could include:
Breakfast: Two eggs and one vegetable low in carbohydrates.
Lunch: Lean protein with green salad.
Dinner: Eggs or lean proteins and low carbohydrate vegetables.
Egg and grapefruit diet
In this meal plan, a person follows the same guidelines low in carbohydrates and high in protein than before. They also eat half a grapefruit with every meal.
An example of a meal plan could include:
Breakfast: Two eggs and a half grapefruit.
Lunch: A portion of lean protein with spinach and half a grapefruit.
Dinner: a portion of lean protein, such as fish or eggs, with half a grapefruit.
Extreme egg diet
This version of the egg diet only allows eggs and water at each meal. It is very strict and, for most people, it is difficult to maintain it for a prolonged period of time.
Eating a type of food is not a sure way to lose weight. The extreme egg diet is not recommended and can lead to nutritional deficiencies.
It is effective?
All versions of the egg diet produce fewer calories, so they can be effective in losing weight in the short term. The diet is high in protein, which has been shown to help lose weight.
In a study in the American Journal of Clinical Nutrition, the research indicated that a high-protein diet helped participants feel full and lose weight.
Eggs are also a good source of protein and contain important vitamins and minerals, such as vitamin B-12, vitamin D and iron.
Although eggs contain essential nutrients and weight loss can occur, an egg diet may not be the best method to lose weight and maintain it.
Even if a person loses weight, it is unlikely that he will maintain such a strict long-term diet, so he can easily recover what he has lost.
In addition, the diet can leave some people fatigued and slow throughout the day due to their carbohydrate restrictions.
It is safe?
The diet of the egg can cause constipation, since the eggs do not contain fiber.
Eggs can be a source of healthy protein when eaten in moderation, but they are also high in cholesterol.
Some research has indicated that eating eggs in large quantities may increase the risk of certain medical conditions.
One study found that eating more than six eggs a week increased the risk of heart failure by 30 percent in men, but not in women.
The same study also reported that both women and men who ate six eggs or less per week had no increased risk of heart attack, an accident hemorrhagic stroke or heart failure. A hemorrhagic stroke involves the rupture of blood vessels in the brain.
The safety of the egg diet also depends on the version that is followed. Eating only eggs at each meal is not a well-balanced diet and is not safe, as it can cause nutritional deficiencies, but some diets take care of this issue.
In addition, the eggs do not contain any fiber. Eating only eggs can alter proper digestive function and cause constipation.
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