Content
The egg diet is based on including 2 to 4 eggs a day, in 2 or more meals, which increases the amount of protein in the diet and generates an increased feeling of satiety, preventing the person from feeling hungry so easily. In addition, this diet is also low in carbohydrates and calories, favoring weight loss.
The egg diet is somewhat controversial because it contains a high amount of egg, but several studies indicate that daily egg consumption does not cause an increase in cholesterol or fat levels in the arteries and, therefore, this diet may end up being indicated by some nutritionists. See also the health benefits of consuming egg.
Although this diet can be used to lose weight, it is important to have the guidance of a nutritionist so that a complete assessment can be made and an adequate nutritional plan developed, especially since this diet can be very restrictive.
Egg Diet Rules
The egg diet should last a maximum of 2 weeks and 2 eggs should be included for breakfast and if your diet includes another 2 eggs, these can be divided throughout the day, totaling 4 eggs per day. Eggs can be prepared boiled, in the form of an omelet or fried with a drizzle of olive oil, butter, or a little coconut butter.
In addition to increasing the consumption of eggs, the diet also includes a greater consumption of fresh and light foods, such as salads, fruits, chicken, fish and good fats such as olive oil, nuts and seeds.
As with any diet, it is forbidden to consume foods such as alcoholic drinks, soft drinks, ready-made juices, sweets, fried foods, frozen or powdered ready-made food, fast food and excesses in the use of salt.
Understand better how the egg diet is made:
Example of a complete egg diet menu
The following table shows an example of a 3-day menu for the egg diet:
Meal | Day 1 | Day 2 | Day 3 |
Breakfast | Unsweetened coffee + 2 boiled eggs + ½ avocado + 1 cup of strawberries | 1 cup unsweetened green tea + 2 scrambled eggs in butter + 1 orange | Unsweetened coffee + 2 egg omelet, spinach, mushrooms and cheese + 1 apple |
Morning snack | 1 plain yogurt with 1 dessert spoon of chia seeds and ½ banana | 1 pear + 6 nuts | 240 ml of fruit smoothie prepared with almond milk, strawberry and 1 tablespoon of oats |
Lunch dinner | 1 chicken fillet with tomato sauce, accompanied by ½ cup of rice and 1 cup and cooked vegetables + 1 tangerine | Omelet with 2 eggs + 1 potato + chicken, tomato and oregano | 1 fish fillet in the oven with 1 potato + 2 cups of fresh salad with lettuce, tomato, onion and carrot), seasoned with a little oil and vinegar + 1 slice of watermelon |
Afternoon snack | 1 jar of sugar-free gelatin | 1 natural yogurt with 1 powdered dessert spoon and 30 g of dried fruit | 1 plain yogurt + 1 hard-boiled egg |
The amounts included in this menu vary according to age, sex, level of physical activity and health history. Thus, the ideal is always to consult a nutritionist to adapt the nutritional plan to the needs of each person.
Care after diet
Ideally, the egg diet should be accompanied by a nutritionist, who will be able to better indicate the appropriate amount of eggs for each case. In addition, after 2 weeks of diet, it is necessary to maintain a balanced diet with the preferential use of fresh foods, avoiding the consumption of processed foods.
To speed up the weight loss process and maintain weight and health after the diet, it is also important to practice physical activity regularly, such as walking, running or dancing, for 30 to 60 minutes, 3 times a week.
Side effects and contraindications
People who are not in the habit of having a balanced diet can, after the end of the egg diet, suffer from concertina effect, gaining more weight than they had at the beginning of the diet. Therefore, this diet should not be considered to maintain weight in the long term, especially if the person has not undergone a period of dietary re-education.
In addition, due to the low amount of carbohydrates, some people may experience easy tiredness and nausea throughout the day.
This diet should not be made by people with health conditions where excessive protein intake is contraindicated, as in people with kidney disease or chronic kidney failure, for example, or who are allergic or intolerant to the egg.