how to do egg diet for weight loss?
The egg diet is, as its name implies, egg-based, as a source of protein. This diet has less than 2 calories, and you can only consume non-calorie water or drinks or low-protein foods. This is a low carbohydrate diet.
Eggs are a low-calorie, low-carb, but high-protein diet. This diet is designed to lose weight, without losing the protein necessary for muscle building. As its name implies, the diet emphasizes eggs as the main source of protein. The egg diet has many versions, but in all of them, you can only eat 1 egg, water or any other calorie-free drink. In this diet, fruits, seeds and anything that has high carbohydrates are completely eliminated for two weeks. You only eat breakfast, lunch and dinner, and there are no snacks or snacks.
The egg diet has many different types, but in each one, you can only use water or low-calorie drinks. Are eliminated from the diet. In the egg diet, there are no snacks, except water or other low-calorie drinks.
Although there are several different types of egg diets, they all serve the same purpose. You start your day with eggs and you can still eat some low-protein foods.
Eggs are a low-carb and high-calorie diet, but high in protein.
Egg diet plan
While there are different versions of this regime, the basis of it all works the same. Start every day with eggs, and continue with small meals containing low-fat protein.
Foods containing low-fat protein include:
Egg Chicken Turkeys Fish
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Fruits and vegetables you can eat include:
Grapefruit Broccoli Asparagus Zucchini Mushrooms Spinach
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Types of Egg Diets
- Traditional Egg Diet
In the traditional version of the egg diet, you eat a low-fat protein source such as chicken, fish or eggs at each meal. Low-carb vegetables or grapefruits are also included in the breakfast and lunch.
Breakfast: two boiled eggs, one grapefruit / one spinach and mushroom omelette, with two eggs
Lunch: Half Chicken Breast and Broccoli
Dinner: a fish and a green salad
- Eggs and grapefruit diets
Another version of the egg diet is the egg diet and grapefruit, where you eat half a grapefruit (instead of eating twice daily). A typical diet plan is:
Breakfast: two boiled eggs and half a grapefruit
Lunch: Chicken half, broccoli, half grapefruit
Dinner: one fish and half a grapefruit
- Intense egg diet
The final version of the less common egg diet is the “intense” egg diet. In this version of the diet, for two weeks, the person only boiled eggs and ate water. This diet is not recommended because it is very unbalanced and may cause malnutrition.
Side Effects of Egg Diets
The most common problem with egg diets is the lack of energy that many people experience due to carbohydrate deficiency. This makes exercise and exercise difficult for these people.
The sudden change to a low-carbohydrate, high-protein diet can be difficult for the digestive tract. As a result, you may experience nausea, constipation, bloating, and bad breath.
The egg contains high amounts of cholesterol (1 g), which is 2% of the recommended cholesterol per day. Of course, recent research shows that cholesterol in foods is not a concern for heart health, but it is these saturated and Trans fats that are harmful.
Studies in Year 2 showed that men who ate more than 2 eggs a week were 5 percent more at risk for heart failure. They are also at risk of stroke. Eating six eggs or less per week, in men and women, had no adverse effects on the cardiovascular or brain.
Since eggs do not contain fibre, you should be careful to eat other foods that contain fibre. This way, you won’t have a temporary bowel problem.
Because it’s not a regular diet, many people return to their past eating habits soon after it’s finished. Under these circumstances, they may regain their previous weight or even gain more weight. This can lead to an unhealthy and unstable diet.
In the traditional version of the egg diet, you can eat eggs or any other source of lean protein such as chicken or fish in any meal. Vegetables with carbohydrates or grapefruit are included for breakfast and dinner.
Eggs contain different types of nutrients
Program No. 1 Egg Slimming Diet
Breakfast: 2 boiled eggs and 1 grapefruit or one egg with spinach and mushrooms
Lunch: A little bread and broccoli, chicken breast
Dinner: fish and vegetable salad
Egg whites consist of about 90% water and 10% protein
Program No. 2 Egg Slimming Diet
Another example of an egg diet is an egg and grapefruit diet where you eat half of the grapefruit with each meal. The diet plan in this sample of diet includes:
Breakfast: 2 boiled eggs and 1/2 grapefruit
Lunch: Chicken breast, broccoli and grapefruit
Dinner: fish and 1/2 grapefruit
Program No. 3 Egg Slimming Diet
The less common version of the egg diet is the “hard” egg diet. In this version, only cooked eggs are consumed. This diet is not recommended because it is very difficult and can cause malnutrition.
Eggs have different types of nutrients, the nutritional value of eggs varies depending on whether you eat yogurt or whites. Egg whites are used as a protective layer to prevent the spread of bacteria to the yolk.
Egg whites consist of about 90% water and 10% protein. If you remove the yolk and consume only egg white, the nutritional value of the egg will vary significantly.
Egg whites are high in protein and low in calories. In fact, egg whites contain about 67% of all the protein found in eggs.
In addition, this high-quality protein is a complete protein. That means it contains all 9 essential amino acids for the body to be able to perform its best.
Is Egg Diet Healthy?
The general consensus of medical societies is that an egg diet is not the safest way to lose weight. If you follow any type of egg diet, your calorie intake will be less than 5 calories a day. According to Harvard Medical School, it is harmful for women to consume less than 5 calories a day and for men 2 calories a day unless supervised by a specialist.
In some studies, eating up to 3 eggs a week or more seems to the general public to be healthy, and has no significant effect on the cardiovascular system. By doing so, the risk of stroke is reduced. A Year 6 study has confirmed that even some people with diabetes, as previously believed, can consume about 3 eggs a week without having high cholesterol or blood sugar levels.
Accordingly, a high-protein, low-carbohydrate diet is likely to be associated with an increased risk of cardiovascular disease. The problem with this study, however, is that protein sources are not controlled or focused on carbohydrate sources, which can alter the results of the study.
Daily intake of fibre is essential for the nutrition of beneficial bacteria in the digestive tract, and since fibre is not provided in the diet, you may be affected.
Any intense diet designed to lose weight fast will work for you if you stick to it. But such diets usually have unhealthy consequences. The egg diet is not stable, and most people who follow it regain their weight very quickly.
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