Eggs have become a powerful weight loss agent, with meal plans like the egg diet slowly becoming more popular. Once a breakfast food, eggs are now considered to be a well-kept secret to shedding pounds. Egg diets vary from mild to extreme, and the diet you adopt depends on how much weight you want to lose. Find out how the egg diet works, and if it is possible to trim your waistline with this small change to your menu.
How Does the Egg Diet Work?
The traditional egg diet has been modified a lot throughout the years. While others prefer to eat eggs with other sources of protein and vegetables, others prefer to pair eggs with grapefruit and foods believed to be metabolism-boosting. Generally, the diet recommends three servings of eggs for breakfast, lunch and supper. Eggs should be served with low-carb vegetables, meat, fish and sometimes even whole grains.
The egg diet is a form of a low-carb meal plan. It encourages high amounts of protein, limited unsaturated fats and very little carbohydrates. This is because reducing carbohydrate intake usually leads to fast weight loss. Eggs also contain protein, which gives you a satiating feeling to delay hunger for longer.
The Egg Diet Meal Plan
Eating eggs only is simply not healthy. It is therefore advised that you add other sources of nutrients to your meal plan. You can create your own egg diet according to your calorie requirements. To give you an idea of what an egg diet looks like, here is a sample plan.
3-day sample meal plan:
Breakfast: 2 eggs, vegetables, turkey slices
Lunch: 2 eggs, green salad, fish
Supper: 2 eggs, 1 slice whole grain bread, chicken breast
Breakfast: 2 eggs, unprocessed bacon, vegetables
Lunch: 2 eggs, steak trimmed of fat, green salad
Supper: 2 eggs, quinoa, lamb chops
Breakfast: 2 eggs, stir fry with olive oil
Lunch: 2 eggs, chicken salad
Supper: 2 eggs, 1 slice of whole grain toast, salmon steak
Useful Health Tips
As you might have noticed, there is not much fiber in the egg diet. To remedy this, eat greener, dark vegetables and choose whole grains over simple carbohydrates found in white bread, pasta and rice. Drinking a lot of water can help with digestion and the processing of protein. If you experience fatigue, dizziness and nausea, take multivitamin supplements to prevent symptoms of malnutrition.
How Much Weight Can You Lose on the Egg Diet?
It depends on the amount of calories you’re cutting from your normal diet. A calorie deficit of 500 calories or more can lead to substantial weight loss. Since it is also a low-carb diet, you can potentially lose a few pounds within 7 days. It is debatable whether weight loss during the first week is real fat or just water weight. To be safe, do not continue the meal plan for more than 10 days.
The egg diet might be for you if you like your eggs. Scrambled, poached or boiled, eating eggs has been shown to influence weight loss in a big way. Avoid extreme versions of the diet, and supplement your menu with nutritional foods. Please seek medical approval before trying this eating plan.