What Is The Egg Diet Good For

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egg diet-fitanhealth

Eggs are low in calories, carbohydrates but high in protein making them a great meal for those looking to lose weight. The boiled egg diet is a program intended to lose weight and as the name suggests, it consists of eggs. There are different variants of the boiled egg diet like only egg, egg and grapefruit, and more. The egg diet is also referred to as a boiled egg diet since it is recommended to have eggs in the form of hard-boiled due to its benefits.

Whatever variant of the diet you choose, three meals a day and zero-calorie beverages will be your salvation to losing weight. Let’s look at the boiled egg diet and see some of the benefits associated with it.

There are several different versions of the egg diet. In each one, eggs are the main focus for protein intake.

Some things a person can consume are:

  • plain boiled, poached, or scrambled eggs
  • water, and zero-calorie beverages

Other ingredients will depend on the version the person is following. The number of calories and servings will vary depending on the individual’s sex, height, and activity level.

The diet does not allow:

  • butter or oil, including for cooking the eggs
  • starchy carbohydrates, such as potatoes, rice, and bread
  • sweets and foods that are high in sugar

Traditional egg diet

In the traditional egg diet, a person can eat protein from other sources. The traditional egg diet is the most popular version. It is similar to other diets with a high protein and low carbohydrate content.

As well as eggs, a person can eat:

  • lean protein
  • low carbohydrate vegetables, such as kale, broccoli, and spinach
  • fruits, usually 1–2 servings a day

High carb foods, such as pasta, bread, and rice, are off-limits.

An example of a meal plan could include:

Breakfast: Two eggs and a low carb vegetable.

Lunch: Lean protein with a green salad.

Dinner: Eggs or lean protein and low carb vegetables.

Egg and grapefruit diet

On this meal plan, a person follows the same low carbohydrate, high protein guidelines as above. They also eat half a grapefruit with each meal.

An example of a meal plan could include:

Breakfast: Two eggs and half a grapefruit.

Lunch: One serving of lean protein with spinach and half a grapefruit.

Dinner: One serving of lean protein, such as fish or eggs, with half a grapefruit.

Extreme egg diet

This version only allows for eggs and water at every meal. It is very restrictive and probably difficult for most people to follow for any length of time.

Eating one type of food is not a safe way to lose weight, as it may lead to nutritional deficiencies.

asparagus and egg diet-fitanhealth

What to eat during the egg diet?

The boiled egg diet, as mentioned earlier, involves zero-calorie beverages such as water, tea without sugar, and black coffee. Besides eggs, the diet revolves around leafy greens like kale, spinach, fruits, and non-starchy vegetables. Weight watchers can also add other sources of lean protein in the boiled egg diet like chicken and fish.

What to avoid during the egg diet?

Like other kinds of diet, there are things that one must avoid in order to achieve the best results possible. In the egg diet, sugar and alcohol are a complete no-no. Carbohydrates that have been finely refined like pasta and bread also need to be avoided. Since sugar is a no-go territory for those on the boiled egg diet, this makes all sweets and confectionaries out of bounds. Beverages high in calories like juices, milk, and other drinks are not recommended.

Having hard-boiled eggs in the egg diet is very convenient as it is the only form of eggs that can be refrigerated and used later on in dishes like salads for example. However, other forms of eggs like scrambled, omelets, poached, fried, and more can be substituted in place of hard-boiled eggs to bring a bit of variety into the diet and keep things interested. Switch ups like these can keep you motivated in completing the 14-day boiled egg diet.

Is it safe?

Eggs can be a healthful protein source when eaten in moderation, but consuming high quantities may increase the risk of certain medical conditions

Any restrictive diet can limit the intake of essential nutrients.

While eggs contain many essential nutrients, they do not, for example, contain fiber. Experts recommend a high intake of fiber to maintain digestive, cardiovascular, and other aspects of health.

Diets that are higher in protein and fat and very low in carbohydrates may also cause ketosis, a process that encourages the body to burn fat for energy. This can have unwanted side effects, including fatigue, headaches, and nausea, muscle cramps, and digestive problems


Eggs can be a healthful source of protein, but they should not be the only food a person eats.

The diet may lead to weight loss initially, but it is not a balanced or safe weight loss plan in the long-term. Once a person returns to their usual eating pattern, they may regain the weight.

In addition, any restrictive diet can limit a person’s intake of essential nutrients.

Ultimately, there are better ways to lose weight than the egg diet.

Making sustainable changes, such as cutting out processed foods, reducing meat and dairy intake, and eating more fresh fruits and vegetables, can help a person maintain a healthy weight over time.

Long-term solutions to boosting health and possibly losing weight include the Mediterranean diet and the DASH diet.


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