The diet of the egg is based on the inclusion of 2 to 4 eggs a day, in 2 or more meals, which increases the amount of protein in the diet and generates a feeling of greater satiety, preventing the person from going hungry so easily. In addition, this diet is also low in carbohydrates and calories, which promotes weight loss.
The diet of the egg is somewhat controversial because it contains a lot of eggs, but several studies indicate that daily egg consumption does not cause an increase in cholesterol or fat in the arteries and, therefore, this diet may end up being indicated by some nutritionists. See also the health benefits of eating eggs.
- While this diet can be used for weight loss.
- It is important to have the advice of a nutritionist so that a complete assessment can be made and develop an appropriate nutritional plan.
- Especially since this diet can be very restrictive.
The diet of the egg should last a maximum of 2 weeks and 2 eggs should be included for breakfast and if your diet includes 2 eggs, they can be divided throughout the day, for a total of 4 eggs per day. Eggs can be prepared boiled, omeletted or fried with a splash of olive oil, butter or a little coconut butter.
In addition to increasing egg intake, the diet also includes increased consumption of fresh and light foods, such as salads, fruits, chicken, fish and good fats such as olive oil, nuts and seeds.
As in any diet, it is forbidden to consume foods such as alcoholic beverages, soft drinks, prepared fruit juices, sweets, frying, frozen or powdered prepared meals, fast food and excessive use of salt.
The following table shows an example of a 3-day menu for the egg diet:
1 chicken fillet with tomato sauce, with 1/2 cup rice and 1 cup cooked vegetables – 1 mandarin
The amounts included in this menu vary by age, gender, level of physical activity and health history. Thus, the ideal is to always consult a nutritionist to adapt the nutritional plan to the needs of each person.
Ideally, the diet of the egg should be accompanied by a nutritionist, who can better indicate the right amount of eggs for each case. In addition, after 2 weeks of diet, it is necessary to maintain a balanced diet with the preferential use of fresh foods, avoiding the consumption of processed foods.
To speed up the weight loss process and maintain weight and health after the diet, it is also important to exercise regularly, such as walking, running or dancing, for 30 to 60 minutes, 3 times a week.
People who are not used to a balanced diet can, once the egg diet is finished, suffer the accordion effect, gaining more weight than at the beginning of the diet. Therefore, this diet should not be considered to maintain long-term weight, especially if the person has not undergone a period of food rehabilitation.
In addition, due to the low amount of carbohydrates, some people may experience easy fatigue and nausea during the day.
This diet should not be developed by people with health problems who are who have excessive protein intake, such as people with kidney disease or chronic kidney failure, or who are allergic or intolerant to the egg.