types of egg diet to lose weight

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.
  • chicken.
  • fish.
  • Grilled steak.
  • broccoli
  • spinach;
  • Cabbage.
  • Asparagus plant .
  • Grapefruit.

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.
  • legumes;
  • the bread.
  • the pasta.
  • potato.
  • gourd;
  • corn seeds.
  • Sugar.
  • Sugary foods and drinks.
  • Processed meat.
  • juices;
  • 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.

5- The keto diet with eggs

Keto diets require increasing your fat intake to put your body into ketosis. This version of the egg diet recommends eating eggs with butter and cheese to get your body to produce ketones. The most common ratio for this system is one egg with one tablespoon of butter.

What are the advantages of the egg diet?

It does not provide noticeable health benefits when compared to a more varied diet. But the rapid weight loss (which is also a positive effect due to the unsustainability of the diet) is due to the reduction in calories, rather than any special effects of the diet.

In addition, eggs are a good nutritious for the body, as they contain a lot of vital vitamins, minerals and proteins. However, this is not enough to say that the egg diet is healthy due to its low calorie count.

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What are the negatives of the egg diet?

Eggs are a common food allergen. So it is clear that anyone with an egg allergy should not follow this diet. In addition, it may cause calcium deficiency because it does not provide many sources of calcium. This is due to its complete lack of dairy products. Adults need 1,000-1,300 milligrams of calcium per day, while one large egg contains 24 milligrams of calcium.

Calcium deficiency poses a significant risk to bone health , as it reduces the body’s bone density. This makes it dangerous for some people with low bone density, especially postmenopausal women.

In addition, this diet is very low in dietary fiber, which clearly affects the digestive process. The Academy of Nutrition recommends eating at least 25 grams of fiber per day for women, and 38 grams for men. And because the egg diet is devoid of fruits and lots of vegetables, it is difficult to reach this required percentage of fiber.

In the end, although rapid weight loss may be one of the things that attracts many people. However, the egg diet is very restrictive, which may not always lead to beneficial results. And always remember that a healthy, long-term diet may be better than a strict, short-term diet.

If your primary goal is weight loss, remember that losing weight means being healthier. Therefore, changing your lifestyle and exercising regularly can help a lot with that.


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