The Egg Diet has been highly popular recently because of celebrities following the diet. Famous people have come out and claimed that by eating eggs, they had lost weight. Nutritionists and health specialists also assert that the egg diet can help you burn around 24 lbs in a couple of weeks.But is egg diet for weight loss really that effective?
The Egg Diet Claims
Lots of people devote significant effort to loosing weight. Most people know that it is nearly impossible to shed weight without decreasing calorie consumption although it should not be done in moderation and not strict, starve yourself and fail to eat the crucial nutrients you need. A wholesome diet means you need to eat a lot of fruits, vegetables, and legumes, and to decrease the consumption of desserts food, candies and fizzy drinks
One celebrity who popularized the egg diet was the husband of Nigella Lawson, Charles Saatchi, who followed egg diet for weight loss and lost more than 60 pounds by eating nine eggs every day for a total of 10 months.
Adrian Brody dropped 30 Pounds in by abiding by the egg diet for weight loss for just six weeks in order to prepare for his role in the Pianist. He has clarified that he followed a version of this diet in which he ate eggs for breakfast, a bit of chicken for lunch, dinner along with a slice of fish with veggies for supper.
What’s the Egg Diet
The egg diet for weight loss is a low-carbohydrate, low-calorie, protein-heavy diet. As its name implies, it highlights the usage of eggs as a source of protein.
The egg diet for has multiple options for beverage choices including water or zero-calorie drinks. Foods high in sugar and high in carbs like most breads, pastas, and corn have been eliminated. You eat lunch, breakfast, and dinner along with a few snacks.
Advantages of Eating Eggs
Most of us know that our body needs a lot of calories for energy. If we decrease the consumption of calories for a while, we might harm our body, weaken the metabolism and increase the danger of serious health issues.
Eggs are healthful as they include protein and quite a few nutrients. Eggs also supply vitamins and nutrition for the human body.
Eggs contain many nutrients, protein (high quality), vitamins and minerals. An egg is abundant in vitamin B5, vitamin B12, selenium, vitamin B2, and vitamin A. Additionally; it contains vitamins and minerals like phosphorus, potassium, vitamin E, zinc, manganese, iron, and folate.
One large egg is comprised of a small quantities of carbohydrates, 6 grams of superior protein, 77 calories, and fat. It’s very important to say the white of the egg is mainly just of protein whereas all the beneficial nutrients are from the yolk.
Egg diet meal program
Many versions of the egg diet for weight loss have been circulating online. Listed below are just three of the very popular versions, including one which needs to be avoided because of its deficiency of nourishment.
Conventional Egg Diet
While there are several variations of this egg diet for weight loss, all of them work the same. You will begin each day with eggs and you’re going to continue to consume modest pieces of lean protein throughout daily.
Veggies and fruits:
The most popular version of the egg diet for weight loss doesn’t require only ingesting eggs, however, the eggs will be nearly all the protein you will be getting.
This diet plan is a variation of the Atkins diet where the primary focus is on restricting intake. In the conventional version of the egg diet, you’ll consume eggs or another source of lean protein (chicken or fish) for each meal. Grapefruit or veggies are for lunch and breakfast. A sample meal program would comprise:
Boiled eggs (2) and Grapefruit (1), or Egg omelet (Using two eggs) with mushrooms and spinach
Broccoli and roast chicken breast (1/2)
Green salad and fish (1 serving)
Egg and Grapefruit Diet
Another type of the egg diet for weight loss is mainly composed of grapefruit and egg. In this diet, you are going to eat half of a grapefruit with each meal (rather than the discretionary two times every day).
A meal program from this type of the diet could include:
two chopped eggs along with 1/2 grapefruit
broccoli 1/2 roast chicken breast, and 1/2 grapefruit
1 serving of 1/2 grapefruit and bass
Extreme Egg Only Diet
The final variant of the egg diet for weight loss that is not as common is the “intense” egg daily diet. In this variant, people just consume hard-boiled eggs and water for 14 days. This diet isn’t recommended because not only will dieters rapidly grow tired of hard boiled eggs, but they will also rapidly become malnourished. Eggs have zero fiber that would cause unhealthy gut functioning which is only one reason why this diet would not be advisable.
Side Effects of the Egg Diet
The most common complication of this egg diet for weight loss would be the deficiency of energy individuals feel along with the depletion of carbohydrates. This makes it hard to work out on a daily basis especially.
Shifting into low carb and high-protein diet can be problematic for the digestive tract to adapt to. You will likely experience nausea, flatulence, and stinky breath consequently.
Eggs are also high in cholesterol using 186 g, or 63 % of their excellent daily value. Research has revealed that it is not the cholesterol in foods but instead saturated and polyunsaturated fats that tend to cause health issues.
A 2015 study reported that males who had six eggs a week had more of a risk of coronary failure by 30%. Also, they had a higher risk of stroke. Eating six eggs weekly for either women or men did not affect heart faliure, myocardial infarction, or stroke.
You will have to be cautious since eggs don’t have any fiber, so include foods which do have small quantities as a supplement.
Since this kind of diet is not easy to follow, men and women tend to revert back to old eating habits when they complete the diet. They will surely gain back the weight, if not more than that.
Is this diet safe?
The overall consensus in the communities is that the egg diet for weight loss is not the safest method to eliminate weight.
If you are doing any version of this egg diet, calories can come in at below 1,000 calories every day. Harvard Medical School says that it is dangerous for women to eat for significantly less than 1,200 calories, and for men to eat substantially less than 1,500 calories per day, unless supervised.
Eating fiber daily is too crucial for healthy gut bacteria. Americans already consume far less than the fiber that is recommended daily. Since fiber is found in whole grains, and fruits, legumes, vegetables, seeds, and nuts, the daily egg diet can further harm an already low fiber consumption.
Exercise isn’t a necessity for the egg diet for weight loss and individuals will find it difficult to exercise because of the low carb nature of this egg diet program.
- High protein, low carbohydrate diets aid reduce appetite.
- The metabolic speed of burning increases.
- Eggs are a fantastic source of vitamins and protein.
- Studies indicate that by eating eggs, you may increase weight reduction.
- Not a balanced or wholesome way of eating.
- Eliminates vegetables and food groups.
- Deficiency of carbs will make it hard to participate in a strenuous physical activity.
- A lot of people experience nausea and fatigue during the initial days of this diet because the body adjusts to a decreased intake of carbs.
- Eating lots of eggs may lead to flatulence, constipation, and poor breath.
- Diet boredom can decrease the ability to continue with the program.
- Not sustainable as a lifestyle program for weight management.
- Probable recovery of any weight reduction upon a recurrence to former eating habit.
- Eggs are high in cholesterol, but there’s a debate about their impact on blood sugar.
If you’re able to adhere to it, crash diets like the egg diet may help in your weight loss. However, such diets arrive with the trade-off of consequences that are unhealthy. The egg diet is not sustainable and will place the weight right back on after you stop following it. It is better to choose foods that restrict high-sugar meals, carbs, and processed foods, while intensifying exercise.
The egg diet for weight loss is a fad diet that doesn’t allow for a nutritious selection of foods. It is likely that most of the weight will be recovered upon the conclusion of the diet program, although weight loss will happen.