Want a simple and cheap diet? Look no further! An egg diet is the right thing for you and allows you to lose extra pounds very easily and quickly.
Admit it, how many times have you decided to stick to a diet and then realized that the recommended diet is too expensive for your options? The solution was easily available all the time, and it is in the eggs. Keep reading and find out all about the egg diet.
Introducing the egg diet!
A fast diet with eggs allows you to get rid of excess weight in a very short time, eating mostly eggs. Sounds great, doesn’t it? It doesn’t take much time or a lot of money, nor do you need some expensive and miraculous herbs and spices that are hard to come by. Everything is almost at your fingertips.
As with any other diet, the essence here is reduced calorie intake and reduced carbohydrate intake.
Carbohydrates [1, 2] are quite common in our diet. Most of us can’t even imagine a meal without bread, and very often the amount of bread we eat for a meal is much more than one piece. A lot of people think that pasta bread is what makes us full and that everything else is just a supplement. In addition, bread and pasta are cheap and easily available. Not only do they make you fat in an hour, but they are also responsible for the appearance of cellulite. So when you are already losing weight, get rid of the lump under your skin.
An egg diet is actually a carbohydrate-free diet. The bottom line is that you should look for a source of satiety in protein. Many diets are based on this principle, and one of them is the liposuction diet. The good news is that there are plenty of them in eggs. Best of all, they are also easily available and cheap groceries. We can consider this as one of the basic arguments in favor of the egg diet.
Why reduce carbohydrate intake?
Carbohydrates are a source of energy for our body. After consumption, they are converted into glucose [3, 4], which our muscles and our body use as a kind of energy. However, it should be known that too many carbohydrates and more energy are not always an advantage. If you don’t consume them, they simply remain an excess that makes fat layers and belly fat that we can’t get rid of later. By eating eggs for a meal, you will satisfy your hunger without consuming excess carbohydrates.
When you are not consuming excess carbohydrates, you are giving your body a chance to start consuming the energy that has been accumulated in your fat layers in the form of reserves.
The results of this consumption of fat deposits become evident very quickly and a diet without carbohydrates gives fast results.
Diet with eggs and calories
When we talk about losing weight this way, it is important to mention how many calories an egg has? Reduced calorie intake is the basis of every diet. To perform our activities during the day, a person needs an average of 1200-1400 calories a day, or a little more for those who are more physically active. Have you ever tried to count how many calories your daily meals contain? If you are overweight, you have probably exceeded this number.
So how many calories does an egg have?
- small egg (38 g): 54 calories
- medium egg (44 g): 63 calories
- large egg (50 g): 72 calories
- extra-large egg (56 g): 80 calories
- jumbo egg (63 g): 90 calories
So if one hard-boiled egg has about 70 calories and you eat two for a meal, you have ingested 140 calories. Three meals like this are barely a third of the calories you need to ingest during the day.
The egg diet allows you to be full even when you eat a few calories.
Why are eggs a great choice?
You probably already know that a healthy breakfast is the most important meal during the day. The one that should give us energy for the rest of the day and performing daily activities. When we say “breakfast”, it is very often associated with eggs. This is not a coincidence.
Here’s why eggs are a great choice for your breakfast, but also for other meals throughout the day:
- By eating eggs for breakfast you have ingested enough protein to keep you full and give you enough energy until lunch. In fact, for this effect, it is enough to eat two eggs for breakfast. So why not apply this tactic to other meals during the day as well!
- Eggs are easy and quick to prepare and combine well with other groceries.
- Eggs are a healthier variant than pate, salami, and other meat products that we usually eat for breakfast, unaware of how many bad ingredients go into their composition.
- Eggs are full of nutrients [5, 6]. They are rich in B vitamins (B5, B12, and B2), vitamin A, phosphorus, selenium. In addition, there are smaller amounts of vitamins D, E, K, as well as smaller amounts of calcium and zinc. They are also rich in choline, which belongs to the B group of vitamins, and which is actually a nutrient that our body uses in building cells.
- Eggs increase the level of good cholesterol in the blood, reducing the possibility of heart and blood vessel diseases.
We can therefore say that an egg diet is an effective way to lose extra pounds, while taking care of your health, your time and budget.
This does not mean that your diet plan should include only eggs. Replace the rest of the calories with foods that contain fiber, vitamins, and proteins, such as fruits, vegetables, lean meat.
Lose 20 lb (10 kg) in 7 days!
Is that possible?
As we have already said, this is a fast diet that allows you to lose a lot of weight in a very short period – up to 20 lb (10 kg) in 7 days. It all depends on how much you stick to your diet, whether you eat only eggs or other foods, whether you skip meals because you don’t like eggs, or sometimes twist the rules in your favor.
What makes egg diet fast are its results, but also its duration .
You should not eat this way for more than 7 days!
Eggs are full of nutrients, but they still lack a lot of nutrients that your body needs. True, excess carbohydrates are not desirable, but you can’t live without them. In addition, you need fiber, vitamin C, and a lot of other things in your diet that are not in eggs. Long-term nutrient deficiencies can lead to a number of health problems. It’s nice to see fast results, but you also need to know when it’s enough. In this case, it is 7 days.
A good diet plan for an egg diet
You are probably wondering now what your egg diet plan should be if you decide to embark on the adventure of losing weight this way. Yes, eggs are nutritious and healthy, but your diet plan should include certain rules that include the use of other foods in your egg diet.
The egg diet plan looks like this:
- Eggs should be the main food, the main source of protein and fat, but not the only food.
- Breakfast should be at least half an hour after getting up.
- Meals should be relatively frequent, approximately every 3 hours. No more than 5 hours should pass between meals. This schedule should be followed even if you do not feel hungry.
- You should stop eating 3 hours before bedtime.
Fast diets often involve strict dietary rules .
This way of losing weight has its own restrictive variant that goes to extremes. It is a diet only with boiled eggs. The diet plan here is very simple – only boiled eggs are eaten for a meal, and mineral water is drunk with them. Fortunately, there is also a variant that is easier to adapt to in the short term. Eggs do not have to be eaten only boiled, and other foods can be eaten with them, in limited quantities.
To better follow the rules of the egg diet, make a simple diet plan. It is always easier to reach a goal that is clearly defined.
Eggs for every meal – doesn’t sound very inspiring, does it?
However, with the addition of other foods that will supplement the meal, you can make a healthy diet plan. For example, you can serve eggs with some cooked vegetables, or add a specific spice to them.
Example for egg diet:
BREAKFAST: 2 boiled eggs, a piece of toast, tomato
LUNCH: eggs fried with onions, white chicken and salad
SNACK; orange or boiled egg
DINNER: 2 boiled eggs, tuna, salad
Follow the rules of a healthy diet
The rules of a healthy diet do not only mean a balanced diet with healthy foods. One of the basic rules of every diet is to eat several times a day, but little by little. Egg diet implies eating every 3 hours, which is actually a way to follow this rule.
The role of water in a healthy diet should not be neglected. It is very important that you get enough fluids into your body. You probably already know that 8 glasses of water a day will keep you well hydrated, but it will also help you burn fat faster.
Can an egg diet harm you?
It is quite logical to ask yourself what are the experiences in keeping a diet with eggs. Losing a lot of pounds in a short period of time is certainly not healthy. That is why egg diet should last only 7 days. It is even less healthy to continue to eat evenly over a long period of time. Yes, overdoing it and not following the rules can hurt you.
Eggs are known to be rich in cholesterol . One of the basic questions that arise is: How does this amount of eggs and diet affect the level of cholesterol in the blood? Can too much cholesterol be half the battle for health?
Let’s clarify this. When we talk about cholesterol, it is important to note that it is a substance produced by our liver. Cholesterol is actually a type of lipid, or fat, in our body. There is the cholesterol that we call bad LDL cholesterol [12, 13] and one that we call good HDL cholesterol [14, 15].
And what cholesterol do eggs have?
Studies have shown that eggs are rich in good cholesterol and that increased intake of this cholesterol will not interfere with the normal functioning of the body, nor increase the level of bad cholesterol in the blood. When we eat good cholesterol, our liver simply begins to produce less of its own cholesterol. So, in a way, she has less work to do.
Bad cholesterol, unlike good cholesterol, accumulates in blood vessels. Over time, excess cholesterol becomes an obstacle to normal blood flow. The accumulation of bad cholesterol becomes the cause of numerous diseases of blood vessels, heart, and increases the risk of heart attack or stroke.
Good cholesterol is not the cause of bad cholesterol. On the contrary! Research has shown that consuming eggs reduces the level of bad cholesterol and turns it into good .
Saturated fats and carbohydrates play a much bigger role in creating bad cholesterol. That is why a diet with eggs is a good choice. It has a beneficial effect on the body – it melts fat deposits and lowers the level of bad cholesterol.
Experiences with egg diet
The experiences of those who have tried egg diet also show that in the first days there can be a kind of crisis due to reduced carbohydrate intake, especially when the variant of a diet without any carbohydrates is used. It occurs because we are used to a diet that is rich in carbohydrates, so we are, in a way, dependent on them. These crises last for a day or two and usually occur as a need to eat something sweet, but weakness, nausea, and headaches can also occur. This does not have to be a reason to give up this way of losing weight. Sometimes one candy is enough to overcome the crisis, and the introduction of a smaller amount of carbohydrates will make the egg diet more bearable.
Results you can expect
If you want to get your line in the order in a short time, then a diet with eggs is a must-try. It is not an expensive and demanding diet that you cannot follow. It takes a little time, a little more goodwill and a strong character for this way of losing extra pounds to show results. If you return to your old habits after that, your weight will return, almost at the same rate at which they disappeared.
If you want lasting results, you need to work on your life habits. Don’t ingest more calories than you need and start doing some physical activity.
Egg diet is a great way to quickly gain the desired weight – one that you will later maintain with a proper diet and a healthier lifestyle.