Because an egg diet is low in fat and carbs while being high in protein, the egg diet side effects and drawbacks can be rather obvious. As anyone knows that eggs are excellent for weight reduction since they are high in protein. Nonetheless, protein requirements change depending on each individual.
The Egg diet, like any other diet plan, has several benefits and drawbacks. Before you begin this diet plan, you must consider both the hazards and the advantages of the diet.
Can eggs be considered safe?
Consuming eggs only is not considered a healthy eating pattern. However, doctors do not encourage it, as this diet would limit a person’s nutritional intake and might lead to various health problems.
There are several ways that people follow in order to reduce their weight and reach their normal weight.
All weight reduction and fitness professionals recommend eating eggs for weight loss.
But what if we told you there’s a diet plan that just recommends eating eggs and promises to help you lose weight faster?
Many have tried the egg diet plan and attested to its promises of promoting rapid weight reduction.
In this article, we will explain how this diet works, its advantages, side effects, and anything else you need to know about it.
What is an egg diet?
Simply, the egg diet plan is a revolutionary weight reduction approach that demands dieters to take at least one large meal of the day centred on eggs, which are regarded as a morning dish or the main item in most breakfast recipes, especially keto and low carb diets.
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The egg diet is also said to be quite beneficial for weight reduction since it is preferably a low-calorie, protein-rich food that may help a person shed pounds faster while avoiding causing muscle mass loss.
Aside from the apparent emphasis on eggs, some diet plans require you to eat three meals each day, without snacking, and to drink plenty of water (and have other zero-calorie beverages).
The two most popular forms of this diet are an egg-only diet and a boiled egg diet.
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Other foods you can include on Egg-Diet
While the basic goal of the diet is to consume eggs for weight reduction, many other components are dependent on the items you consume.
Variations of this diet plan include grilled chicken, fish, and steamed veggies, but exclude starchy, carbohydrate-rich items.
Snacks and soft drinks (which contain calories) are often prohibited. While one meal of the day must include hard-boiled eggs, the other two meals can also include some sort of lean protein.
Also, egg diet followers can include low-carb veggies and fruits on their plan.
However, grain, several vegetables like potatoes, fruits, and other high-carbohydrate foods are not permitted. Processed foods are once again, a no-no.
The diet is designed in such a manner that you restrict specific items for a few weeks before gradually reintroducing a better eating pattern.
There is also a diet version that only enables a person to consume eggs and water.
Here are the popular versions of the egg diet, that most people follow;
Egg and grapefruit diet
A dieter on an egg and grapefruit diet is permitted to eat a slice of grapefruit with eggs or any lean protein at each meal. No other fruit should be eaten.
It is typically limited for 14-21 days, never longer.
Egg only diet
There is also an extreme variation of the egg diet in which a dieter survives for two weeks on hard-boiled eggs and water.
Because it recommends that a person should rely entirely on a single source of nourishment, it may not be as sustainable and may deprive you of other essential vitamins and minerals.
Medical egg diet
The medical egg diet is another variation of the egg diet, in which a person takes one egg with each meal, coupled with a slice of bread. Aside from eggs and toast, any number of low-calorie fruits and vegetables, as well as liquids such as water and black coffee, are okay with you.
Ketosis egg diet
There is also a variant of the egg diet that forces your body into ketosis in order to burn fat.
According to this, a person should eat eggs with fats like butter and cheese (one egg to one tablespoon of fat), which causes the body to release ketones and lose weight. you can call it the Keto egg diet.
Alcohol, sweets, processed meals, milk, juices, and refined carbohydrate sources are also not permitted on the egg diet.
The egg diet for weight reduction is unique in that, unlike other diets, users can choose not to do exercise throughout the dieting time. Because a limited food plan may cause weariness and may not provide adequate fuel for the activity.
Are there any benefits of egg diet?
One advantage of the diet is that it prevents you from consuming processed or unhealthy additives such as sugar or excessive caffeine, both of which are harmful to your health.
The diet is intended to be followed for a maximum of a few weeks. As a result, if you’re looking to lose weight quickly, the diet may be effective.
The diet is also affordable because the majority of the items are standard, commonly available foods. It also does not force you to rely on other products or food brands to lose weight.
Egg diet side effects
So, are there any drawbacks to an egg diet? The following are some of the negative consequences of the egg diet:
1- Raises cholesterol levels
Taking the studies as a whole, eggs have significant quantities of saturated fats, which is what causes them to elevate cholesterol, not necessarily dietary cholesterol.
2- Exclude important nutrients
One of the most serious issues with the diet is its restriction. The diet concentrates entirely on the consumption of low-calorie, low-carb meals and excludes all other food categories from your meal plan.
While such a diet may result in faster weight reduction in the short term, it is not sustainable in the long term. Some people gain weight after going on restricted diets.
3- Lower your energy
Calorie limitations may also raise your risk of nutritional insufficiency and deplete your energy, which should be avoided. After a time, the structure of the diet might become dull and difficult to follow, so choose wisely.
4- Cause digestive issues
It is also important to remember that eating eggs in excess might cause stomach problems. Having too many eggs might create gastrointestinal difficulties because the diet is low in fibre.
Although eggs are a great weight loss meal, we should emphasize that a healthy weight reduction strategy includes holistic eating (which includes all key nutrients and minerals, as well as food types), physical exercise, and, most importantly, mindful eating.
The egg diet, or any version of the diet you follow, may help you lose weight temporarily, but it may not be sustainable in the long run. Fad diets almost seldom yield long-term results. It may also increase your chances of establishing a bad connection with eating.
If you’re thinking about starting a decent weight reduction diet, visiting a nutritionist or a dietician who can give customised plans tailored to your specific needs will help you get there faster.