What is Egg Diet? | Results | Meal Plan | Is it safe?

Eggs are one of the most nutritious foods on earth. They are packed with perfect mix of nutrients. American Heart Association recommends one egg per day as part of a healthy diet. However, people have also tried to use these for losing weight.

What is Egg Diet?

If you are looking to jump start your weight loss journey, then egg diet plan might be the best way for you to do so which have recently been very popular like military diet . As the name indicates, the diet is going to be comprised of eggs mainly, with water as the only drink.

Of course there are other variations of this diet also, so you do not get bored with the monotonous eating schedule, which we will be discussing later on in this blog.

Egg diet was found sometime around 1970, and it got popular in the early years of 21st century. Since then, many people all over the world have tried it; some have customized it according to their own style and needs, and have gotten some pretty weight loss results.

Two most popular implementations are 3 day egg diet and 14 day egg diet plan.


Egg Diet Results

This is a diet plan very low in carbohydrates and calories, and very high in proteins. You are going to eat only eggs for the most part of your meals, and only the vegetables which are very low in carbohydrates. Also, you will be drinking a lot of water, as you cannot have any other beverages.

Studies have shown that having two eggs in breakfast can help you lose upto 2.63 kg in two weeks if coupled with calorie restricted diet of 1000 calories. However, mind that the minimum recommended calorie intake is 1600 for women and 2000 for men. (1) (2)

Another study found that eating eggs keep you satiated for longer, thus suppressing appetite and food intake. (3)

All of these things are going to play a vital role in helping you lose weight and keep you low on calorie intake. Many times it has been claimed that you can lose almost 12 pounds just within a week of following the egg diet. There are only 75 calories in an egg if it is made without oil.

Eggs are also rich in vitamins like vitamin D, and can provide for good nutritional benefits too. So you can lose weight and get the additional benefits of eggs at the same time.

Egg Diet Meal Plan

You are going to start your day with eating only eggs and some fruit.

 For Breakfast: Two or more eggs that are hard-boiled and a full or a half grape fruit.

You do not want to starve yourself on the first day of your diet and get discouraged, so you should eat leaving just a little bit of hunger.?That hunger can be filled with drinking lots of water until your lunchtime.

At lunchtime you can have some lean protein. Lean protein foods include fish, chicken etc. You can also have like, one hard-boiled egg and small portion of chicken and fish. Be mindful of not preparing chicken or fish in oil or sauces.

For Lunch: Chicken or fish with some grapefruit or you can have eggs again

In the time between lunch and dinner the snacks craving is at its highest. You can deal with these by drinking green tea, taking some black coffee without any sugar, sweetener or cream. Or may be drink plain water as recommended by the diet plan. Though, this will result in frequent visits to the bathroom.

Now for the dinner you can have a serving of salad, without any sausages or stuff. The key here is to keep it simple and light on the stomach.

For Dinner: Salad with a hard-boiled egg or with half a grapefruit.

You can swap the dinner and lunch meals also if you want.

You can also just have eggs the whole day but it won?t be considered healthy.

Variations of Egg Diet

There are a number of ways that you can go about following an egg diet. Of course, we human beings like different ways of doing stuff and do not like monotonous routines.

Same is the case with our selection of foods. We just cannot go about eating the same thing three times a day, every day, for a week. The vast arrays of food choices that are available to us are for this very reason and there are a lot of substitutes offered when dieting.

As it is an egg diet, so we will have to stick to having eggs for at least once a day. Breakfast is the best time to have eggs as eggs have been associated with it for a long time. Then going into the rest of the day we can have variations.

  1. Instead of having chicken or eggs for lunch every day, you can have apples or oranges. It?s up to you if you want to have just fruit. Just don?t starve yourself in the process.
  2. You can add a low fat cheese to your salad too for a change of taste. Avoid adding a bit too much as it will disturb the calorie intake.
  3. You can also sprinkle different spices on your salad, chicken or fish if you like. It will be good for alteration of taste.
  4. You can have green tea with your meals too. Apart from having numerous health benefits, it is good for making you feel full.
  5. Instead of having boiled eggs every time, you can have scrambled eggs without oil. Although you can sometimes include coconut oil or olive oil. So fire up your scrambled egg recipe.

The goal here is to keep the calorie intake lower or equal to somewhat 1,600 calories. Whatever thing you include in your diet, make sure to count the calories.

Egg Diet Foods List

Vegetables that are low in carbohydrates such as spinach, mushrooms, cauliflower, broccoli, capsicum, lettuce, celery, carrots are preferred. There are just so many alternatives you can choose from, and make your great plate of salad or just choose them for eating individually.

Fruits that are low in carbohydrates include watermelon, tomatoes, cucumbers, apple, grapefruit, orange, cantaloupe, avocado, strawberries, blueberries, peaches etc.

Bananas are also very great too. They have high amounts of fiber, and as your egg diet can cause fiber levels to get low, bananas can help. They will be good against constipation. Banana can also boost your energy levels.

Being a low calorie and low carb diet, it can make you feel weak. Eating banana will increase your blood glucose and make you feel energetic. A single banana contains almost 27 g carbohydrates.?So, one is enough for you. (1)

For nuts, you can have walnuts, almonds, peanuts, Brazil nuts etc. Make sure to take them in low amounts. A handful a day is enough

For meat, you can have turkey, fish and chicken. These must be made simply, without any additional sausages, oil or cream.

Foods Not Allowed on Egg Diet

Any kind of junk food is strictly prohibited in this diet. Under normal conditions too you should avoid junk food because it is all taste and has empty calories. Junk food will only cause you to gain weight without having any nutritional benefits.

It can also cause various health issues too. So you should stay away from it any ways.

Any fried food should be avoided. Ketchup or mayonnaise is not allowed too.

Egg Diet Side Effects

Although eggs contain a number of essential nutrients for our body, but taking only egg based diet for a long time is not a very good idea. A combination of different types of fruits, vegetables, meat, and pulses etc keep our body in balance by fulfilling all kinds of nutritional needs.

If you just keep eating eggs for the most part for more than two weeks, your body can start to feel deficiency of certain other nutrients which are not present in eggs. This can lead to fatigue, headaches and a lot of other weakness problems in the future.

So it?s always best if you keep these intense diets, like the egg diet for a short time, and after losing extra weight, getting back to full balanced diets including all varieties of foods. But be sure to keep it all balanced and not going into over eating after your diet, otherwise you are going to get all that weight back on again.

Also, you are going to get really bored by just eating eggs mainly, so you will need some variety of foods in your egg diet plan too.

If you have a high cholesterol problem, then this diet is so not for you.

Final Thoughts

Whichever diet you follow, your body will indicate to you if it is the one for you or not. Be Always aware of how your body is reacting to certain diet changes. If you notice any problems or unusual behavior of your body while following this diet, then you should stop and consider what could be causing it.

If it is due to lack of nutrition because of following the egg diet plan, and your body cannot stay on this low carbs, then you can add a bit of more food of your choice. Take your weight loss journey a bit slower. Your health is important first of all. Do not be too hard on yourself.

You should always first experiment and then stick to any diet regime. If you feel good following a diet then you should definitely carry it on. If you feel bored or demotivated you should move on to something else. If you feel good, your body feels good too and whatever it is that you are trying to achieve comes easily. Good luck with your ideal weight journey.


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