The egg diet is a weight loss diet that requires you to build at least one serving each day of eggs. This low-calorie, low-carb, high-protein diet is specifically designed to help you lose weight fast without losing muscle mass.
There are different types of egg diet, such as the egg only diet or the boiled egg diet . On all types of this diet, you’ll eat three meals a day, without snacks. You will also only drink water or zero-calorie beverages. More flexible forms of the egg diet also include foods such as grilled chicken, fish, and steamed vegetables. But it is important to avoid starchy foods and sugar.
What can you eat?
Since there is no single standard egg diet diet, what you eat depends on the type you follow. In general, you can eat a lot of eggs, lean protein, vegetables, and some fruit. But basically, all of its forms require eating eggs. Besides eggs, here are some examples of foods you can include on an egg diet:
- Lean proteins.
- Grilled steak.
- Asparagus plant .
What foods can you not eat?
This mainly depends on the variety of diet. There are some foods that you should avoid, including:
- Avoid all kinds of fruits except grapefruit.
- Avoid starchy carbohydrates from grains.
- the bread.
- the pasta.
- corn seeds.
- Sugary foods and drinks.
- Processed meat.
- Dairy, yogurt and cheese.
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How to prepare the egg diet
Although it is called the egg diet, it is not exclusively based on eggs. Some forms of the egg diet are better for you than others, but none of them will provide you with balanced nutrition. Here are the most popular types of egg diet:
1- Egg diet for 14 days
If you choose this diet for two weeks, you will consume three meals per day. Snacks are not allowed, nor are sugary drinks. Eat at least one meal a day that contains eggs. You can build your remaining meals on other sources of lean protein such as chicken and fish.
You can add low-carb vegetables to your meal such as broccoli or spinach. Sometimes some citrus fruits are allowed. This diet is sometimes called a “boiled egg.” It requires eating boiled eggs instead of scrambled or fried eggs.
2- The egg and grapefruit diet
Another 14-day variant. In this diet, you eat half a grapefruit with each meal, along with eggs or lean protein. No other fruit is allowed.
3- The egg-only diet
This type of egg diet is a mono diet. Mono diets are considered unhealthy for weight loss, where you eat only one food for a long time. People on this diet eat boiled eggs and drink only water for two weeks. Exercising on this diet is not recommended due to the extreme fatigue you are likely to experience.
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4- The medical egg diet
This version of the egg diet requires eating one egg and a piece of bread three times daily. You can also eat as many fruits and vegetables as you like. Allowed drinks include water, coffee , and other non-calorie drinks. You can prepare eggs however you like as long as no calories are added. This means that you cannot use butter or oil to cook eggs.
Some observers believe that this version of the egg diet is used in medical circles to reduce the patient’s weight before surgery. But there is no evidence to support this theory. Many bariatricians put patients on a liquid (mostly liquid) diet.