You haven’t heard so much about it, but the egg diet isn’t new. It was founded back in the 1970s by the former British Prime Minister. Their goal was to achieve the desired weight before their election victory. The Iron Lady, as Margret Thatcher was called as Prime Minister, reportedly lost nine kilos in just two weeks.
The goal of the egg diet is to ingest low carbohydrates, but the more protein, according to the low-carb principle. Due to the low intake of carbohydrates, the body uses fat deposits as an energy source. The large amounts of protein ensure that no muscle mass is lost during weight loss.
How does the Egg Diet work?
Five eggs are eaten daily. In addition, vegetables, fruit with low fructose content, low-fat meat or fish as well as tea, water and coffee are also allowed (without sugar). The consumption of carbohydrates, visible fats and sugar must be reduced to a minimum, otherwise the desired effect cannot occur.
The functioning of an egg diet is as follows: When converting protein into the energy supplier glucose, the organism consumes a lot of energy, i. e. calories. However, since only few carbohydrates are available, the body attacks the fat deposits – and voilá: weight loss. This process is called ketosis. However, this process requires strict perseverance. Every “sin” increases the weight and at most reduces the success.
Another important factor when losing weight is adequate drinking. 2 – 3 l per day should be enough so that slag dissolved from the body fat can also be successfully removed.
- 5 eggs daily
- Vegetables, fruit, low-fat meat or fish are additionally recommended
- minimize visible fats and sugar
- drink enough
Cholesterol brings eggs into disrepute
For several decades the reputation of eggs was ruined due to cholesterol. Doctors advised against consuming all or part of it. It is now known that the cholesterol contained in the egg has hardly any effect on blood values. On the contrary, vitamins D, B12 and K as well as biotin and other valuable minerals such as iron and selenium have a positive effect on the organism. This small, ingenious oval also contains a high proportion of unsaturated fatty acids, which are considered particularly valuable.
An egg provides a long-lasting saturation due to its ingredients and gives the fat metabolism a real boost. The slimming effect is not long in coming. This is even confirmed by a study by Saint-Louis University. The overweight volunteers ate two eggs for breakfast each morning, and the peer group received a bagel with the same calorie count.
The astonishing result: the weight loss among the egg eaters was 60% higher than for the bagel fraction. The prolonged saturation of eggs also meant that egg consumers consumed 330 kcal less during the course of the day. A pleasant side effect: the egg eaters felt good and energetic all around.
- Unjustified reputation of eggs due to cholesterol
- Eggs contain valuable vitamins and minerals
- Egg saturation over a long period of time
- Study confirms the positive effect
Egg Diet = Mono Diet
The egg diet is one of the mono diets. It works on the low carb principle. The focus is on one single foodstuff.
Therefore, such a diet should not be carried out over a long period of time, as otherwise deficiency symptoms can occur, although the permitted additional foodstuffs provide for a certain amount of compensation. Also, only healthy people should go on this trip.
The dangers: deficiency symptoms and yo-yo effect. For long-term weight loss, a balanced diet or dietary change is more suitable.
The sporting factor must be taken into account
Sport is an important factor in losing weight, so additional calories are burned and the slimming process is faster. In principle, however, sport also ensures the health of the cardiovascular system and makes it resilient for everyday life. Not to be forgotten is also the effect of weight training, which builds up the musculature. The protein from the egg diet will then find its destination.
The sports factor of the eggs diet must be taken into account
Recommendation of the German Nutrition Society
The German Nutrition Society (DGE) is basically cautious. The positive effect of eggs is not yet completely convinced. It recommends a daily protein content of 0.8 g/kg body weight. Those who start with 75 kg are allowed to consume 60 g of protein per day, which corresponds to about four medium-sized eggs. Therefore, an egg diet should be short term at best.
That’s how many calories an egg has
A single egg has, depending on its size, a calorie content of about 85 kcal (starting from 55 g weight). Whether that’s a lot or a little, it’s what makes people feel hot. But the success is quickly noticeable, because the saturation lasts for a long time. That means less food altogether.
The following plan is just one example to show the diversity despite egg consumption. Everyone is welcome to determine the time period as well as the food pallet.
- Breakfast: 1 – 2 eggs, 1 grapefruit/orange, coffee or tea
- Lunch: coffee or tea, tomatoes/salad cucumbers, 2 eggs
- Dinner: Salad as you like, cucumber, lean meat, olives, herbal tea
Green fruits and vegetables are particularly helpful as they have a purifying effect due to their high chlorophyll content.