Nutritionists recommend an egg diet for those who want to lose weight and take care of their health. Recent studies have shown that an egg is a healthy diet for weight loss.
The egg diet has been known for a long time, but recently it has become extremely popular. The fact is that this diet was rather controversial, since there was no general opinion regarding the usefulness of egg yolk. Finally, studies have shown that the egg diet is especially useful when egg white works in conjunction with the yolk. In this case, the body receives a maximum of healthy substances, vitamins and amino acids necessary for normal life.
Why eggs are killers for weight
Eggs are some of the healthiest foods you can eat. They are rich in high-quality proteins, healthy fats and many essential vitamins and minerals. Eggs also have several unique properties that make them suitable for weight loss in children.
Low-calorie eggs
The easiest way to lose weight is to reduce your daily calorie intake. One large egg contains only about 78 calories, but a lot of nutrients. Egg yolks are especially nutritious. Three large boiled eggs contain less than 240 calories. By adding a generous portion of vegetables, you can get a full meal for just 300 calories.
Just keep in mind that if you fry fried eggs in vegetable or butter, you add about 50 calories for every teaspoon of oil.
One large egg contains about 78 calories. A dish of 3 boiled eggs and vegetables contains only about 300 calories.
The eggs are very saturated
Eggs are incredibly nutrient rich and saturate, mainly because of their high protein content. High protein foods are known to reduce appetite and increase fullness compared to foods that contain less protein. Studies have repeatedly shown that egg dishes increase the feeling of satiety and reduce food intake during later meals, compared with other meals with the same calorie content.
Eggs also rank high on a scale called the saturation index. This scale measures how well foods help you feel full and reduce calorie intake later.
In addition, a high protein diet can reduce obsessive eating habits by 60%. It can also reduce the desire for a late night snack.
Eggs May Boost Metabolism
Eggs contain all the essential amino acids in the right proportions. This means that the body can easily use protein in eggs to maintain and metabolize.
A high-protein diet has been shown to increase metabolism to 80-100 calories per day through a process called the thermal effect of food.
The thermal effect of food is the energy required by the body to metabolize foods, and more energy is needed for protein than for fat or carbohydrates.
This means that high protein foods such as eggs help burn more calories.
Eggs are a great way to start your day.
Eating eggs for breakfast seems especially beneficial for weight loss. Many studies have compared the effects of eating eggs in the morning and other breakfasts with the same calorie content.
Several overweight women participating in the study showed that eating eggs instead of bagels increases their satiety and makes them consume less calories over the next 36 hours. Egg breakfasts have also been shown to cause 65% weight loss over a duration of more than 8 weeks. A similar study in men led to the same conclusion, showing that egg breakfast significantly reduced calorie intake over the next 24 hours, compared to bagel breakfast. The eggs also caused a feeling of satiety. In addition, egg breakfast caused a more stable blood glucose level and response to insulin, and also suppressed ghrelin (hunger hormone).
Another study conducted by 30 healthy young people compared the effects of three types of breakfast in three separate cases. These were eggs on toast, cereals with milk and toast, a croissant with orange juice. Egg breakfast caused significantly greater satiety, less hunger and less desire to eat than the other two breakfasts. In addition, eating eggs for breakfast made men automatically eat somewhere 270-470 less calories for lunch and dinner. This impressive reduction in calorie intake was unintentional and easy. The only thing they did was eat eggs at breakfast.
Eating eggs for breakfast can increase your sense of fullness and force you to automatically consume fewer calories for up to 36 hours.
Eggs are inexpensive and easy to prepare.
Including eggs in your diet is very easy. They are inexpensive, widely available and can be prepared in a few minutes. The eggs are very tasty, almost all cook them, but most often boiled, turned into an omelet or scrambled eggs.
Adding eggs to your diet may be one of the easiest ways to lose weight. They can make you feel more full and help you eat fewer calories throughout the day.
A breakfast omelet made with a couple of eggs and some vegetables provides an excellent and quick slimming breakfast.
In addition, eggs are an excellent source of many vitamins and minerals that are usually lacking in the diet. Eating eggs, especially for breakfast, may just be what helps you lose weight.
How does an egg diet work?
An egg diet refutes the claim that an egg is a high-calorie diet. Gastrointestinal breakdown of egg proteins is a long process that requires a lot of energy. That's why some nutritionists call eggs a “negative calorie” product. This means that our body requires much more energy for the digestion of protein, and as a result, it slowly digests all the foods that a person consumes while eating with eggs, which is important for healthy weight loss. In addition, prolonged digestion of protein allows you to forget about hunger, which is a common problem with most diets. Thus, you can feel more comfortable during the diet. The following is a detailed egg diet.
7 day diet plan
A daily diet breakfast should include half grapefruit and 1-2 eggs. Here's a detailed menu of the egg diet for the week.
Day 1. Eat fruits in any quantity (grapefruits, oranges, tangerines, pineapples, green apples, kiwi, pears).
Day 2. On the second day, it is permissible to eat vegetables without starch (lettuce, cabbage (except for cauliflower), tomatoes, cucumbers, zucchini, beans, sweet peppers and onions). You can eat both raw and boiled or baked vegetables.
Day 3. Lunch: 200-300 g of lean baked fish. Dinner: 300-350 g of vegetable salad with olive oil and lemon; 1-2 eggs.
Day 4. Lunch: 200-300 g of boiled chicken breast. Dinner: vegetables without starch, 1-2 eggs.
Day 5. Lunch: 200-300 g of steamed or fried beef. Dinner: 50 g fat-free hard cheese, 200 g steamed vegetables (broccoli, for example), 1-2 eggs.
Day 6. Lunch: 200-300 g of lean fish. Dinner: 50 g fat-free hard cheese, 1-2 eggs, 1 grapefruit.
Day 7. Lunch: 200-300 g of boiled chicken breast. Dinner: 300-350 g of vegetable salad, 2-3 slices of cheese.
To satisfy hunger, you can eat fruit, kefir or tomato juice.
This egg diet for a week, according to reviews, can help lose about 5-8 kilograms during the week.
What else do you need to know about diet?
It is understood that the egg diet is a type of high protein and low carbohydrate diet. Thus, the daily diet should include eggs, lean meat and fish. Experts recommend eating lightly boiled eggs (boiled for about 5 minutes) so that they are easily digested and contain healthy substances and vitamins.
During the egg diet, it is also necessary to eat vegetables without starch (you can make a salad, cook for a couple or bake in the oven). Vegetables help digest proteins. In addition, it is recommended to eat citrus fruits, as they are rich in fiber, satisfy hunger and improve fat burning.
2 weeks diet
An egg diet is definitely worth a try, especially if you need a healthy way to lose weight. However, this diet is not recommended for people with kidney disease, diabetes, or cardiovascular disease.
According to The Telegraph, a British newspaper, Margaret Thatcher, a former British prime minister, used the 14-day egg diet to lose weight before the 1979 election. The origin of this diet is rather mysterious, but with the help of the Internet it has acquired several versions. In 2010, Hillary Michaels published an updated version. She breathed new life into an egg diet that does not have a sustainable weight loss strategy. Consult your doctor before trying to lose weight with this diet.
Promise
Michaels' version - a 14-day egg diet - promises weight loss of up to 12 kg in two weeks. She demands to spend 8 days on juice, starting from the fourth day. Michaels offers juice recipes for cleansing and detoxifying vital organs such as the liver and kidneys. Weight loss on this diet is possible due to calorie restriction of the diet, and not because of any special properties of eggs.
Products
This modified diet uses a low-carb approach to every meal, and starts the day with eggs as a source of protein for breakfast. It is also necessary to eat half of the grapefruit at breakfast. The diet has eggs and salads for lunch and dinner, as well as low-carb vegetables or grapefruit. Michaels' version also includes protein after the first seven days. The diet allows you to add a limited amount of yogurt and approved vegetables from the list that it provides. Adding fat to the eggs during preparation is likely to slow down weight loss.
Drinks offered by the Michaels version of the egg diet include plain water and grapefruit juice, as well as unsweetened black coffee or tea. Along with eggs, the only allowed proteins are fish and low-fat chicken. Thatcher's egg diet did not limit protein intake only to eggs. She included red meat and a casual sip of whiskey in a diet mode, on which she lost 9 kg.
Food
This diet severely limits calorie and carbohydrate intake. One large egg contains 70 calories. It contains 6 grams of protein or 12% of the daily value. One egg contains 185 milligrams of cholesterol, which is 62% of the recommended daily intake. A two-egg breakfast exceeds the daily cholesterol value. Eating two eggs with grapefruit for breakfast reduces calorie intake for this meal to less than 250. Lunches and dinners also provide less than 250 calories each, and the daily calorie intake is less than 1000. If you only consume six boiled eggs per day, then You will lose weight, but also risk your health. This diet is so low in calories that it does not provide enough energy to meet the basic needs of the body, so many nutritionists do not recommend it. The egg diet menu for each day consists of six eggs, half a grapefruit (for breakfast) and two salads per day (for lunch and dinner). In addition, a piece of lean meat is allowed (150 g, boiled or steamed). From the fourth day a glass of grapefruit (freshly squeezed) juice is added.
Very low calorie intake
Six boiled eggs contain 465 calories, which is too low to maintain health and energy. A woman’s body needs at least about 1,200 calories, while a man needs 1,600 calories daily to maintain basic metabolic needs. A diet that provides 800 calories or less daily is medically defined as a very low-calorie diet. But on this egg diet, according to reviews, you can lose 5 kg per week. However, very low-calorie diets can cause fatigue, constipation or nausea, and this increases the risk of gallstones.
Carbohydrates and fats in boiled eggs
Of the six eggs, you get some carbohydrates. When carbohydrates are not consumed, the body burns fat for energy. This is called a ketogenic diet because fats turn into ketones, which the brain and organs can use instead of glucose. A ketogenic diet is not necessarily unhealthy - as long as it is carefully designed to contain enough calories and nutrients. However, this is unsafe for everyone, and can cause side effects such as dehydration, constipation, and kidney stones. Talk with your doctor before following a ketogenic diet.
Six eggs contain 32 grams of total fat and 10 grams of saturated fat. The amount of cholesterol that a person consumed from six boiled eggs is 1.119 milligrams. This can be a lot, depending on the general state of health. Moderate egg consumption does not increase the risk of heart disease in healthy people, but it is best to eat no more than one egg per day, according to Harvard School of Public Health. People with heart disease, high cholesterol, and diabetes should limit their egg intake to no more than three yolks per week.
Nutrients in Six Boiled Eggs
Protein is one of the benefits derived from eggs. They contain high quality protein (38 grams of 6 boiled eggs). This approaches the recommended dietary intake of 46 g per day for women and 56 g for men.
Eggs are nutritious, but even six of them will not provide 100% of the daily need for any vitamins or minerals, except for one - selenium. Six boiled eggs contain 56% of the daily value for vitamin B-12, 44% for vitamin D, more than 30% for folic acid and vitamin A, about 20% of iron, zinc and vitamin B-6. A multivitamin intake can fill the gap and bring out a daily value of up to 100% for these nutrients, as well as other B vitamins, vitamin E and calcium.
Healthy weight loss plan
There are three nutrients that do not contain 6 eggs: vitamin C, vitamin K, and fiber. Multivitamins have two vitamins, but they do not provide dietary fiber. Another nutrient that is low in the egg diet is potassium. Eggs contain 378 milligrams of potassium, which does not correspond to a daily intake of 4700 milligrams. Instead of eating only 6 boiled eggs a day, add other foods that supply the missing nutrients. Broccoli, cabbage, berries, leafy greens, and beans are all good sources of fiber. Leafy greens, broccoli, and kale contain vitamins C and K, while legumes increase potassium intake. Berries are also good sources of vitamin C.
Berries and beans contribute essential carbohydrates and calories. Increase carbohydrates, calories, potassium, and B vitamins with baked potatoes and bananas. Complete the weight loss menu with whole grains, healthy unsaturated fats, lots of fruits and vegetables, low-fat dairy products, and other protein foods to replenish the nutrients your body needs to stay healthy.
As more and more people continue to search for alternative types of diets in the hope of losing fat, many have turned to an egg diet. Although the concept of consuming “nothing but eggs” may seem attractive to some, few understand the actual physiological effects that this type of diet can cause in the body. Before you start such a radical diet, you should talk with your doctor.
Fast water loss
The first effect that the egg diet will have, according to the results, is a rapid weight loss due to water. Many people are often very excited, because the initial weight loss is very fast, and often mistakenly take this weight loss for leaving fat. Unfortunately, fat requires quite a lot of time to burn. This is because the egg diet is very low in carbohydrates, which bind to water and store it in the body. When you consume less carbohydrates, and glycogen stores begin to deplete, the body loses water. Once you begin to return to your usual eating habits, this water weight will be restored.
Decreased physical activity
One of the unavoidable side effects of the egg diet, which will always occur on any low-carb diet, is a temporary decrease in activity. , . , , , , . , .
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One of the most noticeable and sought-after effects of the egg diet, according to reviews and results, is fat loss. A diet works well to cause fat loss simply because of a significant reduction in the total calorie intake that it will cause. Firstly, a high protein content in eggs will lead to a decrease in the number of calories required for full saturation, since protein has been shown to be much more saturated than other macronutrients. Eggs also increase fat loss by increasing metabolism, since protein increases postprandial thermogenesis much more than other types of macronutrients. Thus, reducing the number of calories you take, while increasing the number of calories that you burn at rest, there over time, the egg diet will lead to a significant loss of fat.