Egg diet refers to a weight loss diet plan that includes boiled eggs as the primary food item. Any food or drink you consume except eggs must be low in calories and carbohydrates, and high in proteins. Thus, this is a nutrient-dense diet rather than a calorie-dense diet.
Fitness experts and licensed dieticians all around the world recommend this diet plan for quick & healthy weight loss. Also, there are many variations of 28 days egg diet for weight loss, which you can choose according to your convenience.
Egg Diet Plan For Weight Loss
Eggs are one of the most nutrient-dense foods in the whole world. They’re filled with proteins, minerals, omega-3 fatty acids, antioxidants, healthy fats, and vitamins. Furthermore, the number of carbs and calories in this amazing food is almost negligible.
For this reason, boiled eggs are very effective in boosting the weight loss process. Also, eggs are great for providing proper nutrition to your body. Various vitamins (K, E, B12, A) and minerals like potassium, calcium, zinc, iron, and manganese are found in eggs.
The Egg Diet Plans
There are many different versions of egg diet for weight loss and muscle building. In all these diet plans, eggs are the main ingredient. Here are some of the most common egg diet programs.
Eggs & Protein Diet
In this 28 days egg diet plan for weight loss, you have to eat 3 meals every day. The foods items you can eat include eggs, lean protein meats, citrus fruits, and non-starchy vegetables like spinach, broccoli, etc. The foods that you need to avoid include artificially sweetened items, calorie-dense drinks, snacks, processed foods, fried food, and sugar. What’s most important is that you need to eat eggs only in the hard-boiled form. For the daily diet plan, you can eggs and other convenient food options from the following.
- Breakfast – 2-3 boiled eggs, orange, grapefruit, veggie salad, strawberries, asparagus, and watermelon, etc.
- Lunch – Vegetable salad with lettuce, spinach, broccoli, and cauliflower, or fruits like grapefruit, asparagus, orange, and strawberries. You can also eat protein-rich grilled chicken, ham, or lean meats.
- Dinner – Grilled tuna, roasted chicken, pork chops, and a veggie salad of broccoli, beans, lettuce, mushroom, and cauliflower.
- Drinks – You can drink non-caloric drinks like water, black coffee, and green tea.
Egg & Grapefruit Diet
As the name suggests, you can eat hard-boiled eggs, lean-protein meats, and grapefruits only. As for the drinks, water, green tea, and unsweetened black coffee are allowed. Thus, you can eat 2-3 boiled eggs with half grapefruit in the morning breakfast.
In the afternoon, you can eat roasted or grilled lean-protein meats like pork, chicken, salmon, tuna, and ham, etc. In the dinner, you can eat boiled eggs, roasted or grilled pork, chicken, salmon, tuna, and ham, etc. Thus, this 28 days egg diet for weight loss is great for people who can eat non-vegetarian foods easily.
The medical egg diet includes eating three eggs and a bread slice in all three meals of the day. Also, you can consume various nutrient-dense fruits and vegetables like grapefruit, orange, avocado, mushroom, spinach, lettuce, and broccoli, etc. The beverages are similar to other two diet plans i.e. water, green tea, and unsweetened black coffee. The eggs can be cooked in any manner, provided that no extra calories are added. So you can eat poached or scrambled eggs cooked in healthy oils only. By following this 28 days medical-egg diet plan for weight loss, you can easily get into perfect shape.
Is Egg Diet For Weight Loss Effective?
Over the years, there have been arguments over the benefits and effectiveness of the egg diet for weight loss. However, many research studies have shown the positive effects of the egg diet in losing weight. One of the main reasons behind this is the low-caloric intake in this diet program. When you consume lesser calories, you automatically lose weight quickly. Furthermore, eggs are filled with proteins and protein-rich foods are medically proven to suppress hunger and cravings. Thus, you end up eating little and avoid eating calorie-dense foods that are processed, fried, or preserved. This also helps in boosting your weight loss process greatly.
Side-Effects Of Egg Diet
Eggs are a great source of all the essential nutrients required for a healthy body. These nutrients include vitamins, minerals, healthy fats, antioxidants, folate, and omega-3 fatty acids. However, every coin has two sides and the same theory is applicable to the egg diet. This means that there are various possible side-effects of the egg diet if continued for longer periods.
- In some medical studies, people following the egg diet for a longer time span experienced higher cholesterol levels.
- In other medical studies, the chances of cardiovascular disorders were more likely for people eating egg-diet for a longer span. These heart-related problems included stroke, heart attack, and heart failure, etc.
- Also, the people who adopted an egg-only diet experienced lower energy levels due to low-carbohydrate intake.
- Furthermore, a prolonged egg diet can result in digestive and metabolic problems due to low fiber content.
- Last but not least, people tend to shift to their old diet plan after egg diet and this may result in weight regain.
The Bottom Line!
Although, 28 days egg diet for weight loss is a great option for you, yet you need to focus on other foods as well. This means that you need to eat the egg-diet only until you’ve achieved your weight loss goals. After that, you need to consume eggs and other nutrient-dense foods at the same time. This will not only help you in managing weight properly but also prevent other side-effects of the egg-only diet.
For the best results, get in touch with a licensed nutritionist to get the right egg-diet plan made for you. Also, regular exercise plays a 30% role in your weight loss program, and rest depends upon your diet. So exercise regularly and eat healthy to stay healthy and fit always.