While the egg diet doesn’t specify the number of eggs you should eat, it does make them the only significant part of your diet. Typically, people report losing anywhere from 5 to 10 pounds in two weeks on the egg diet. However, it’s important to note that such rapid weight loss may not be sustainable or healthy for everyone. But even if you follow these guidelines for consuming more eggs per day, the restrictive nature of this diet means that it isn’t a viable long-term weight loss solution. Any weight lost in the short term is likely to be regained, and the diet isn’t safe to follow for very long. Proponents claim that the 3-day egg diet leads to rapid weight loss due to its low calorie intake and potential for satiety from the protein in eggs.
How to Make Boiled Eggs
Going on a short-term, restrictive diet that is based around eggs is not recommended for healthy, sustainable weight loss. It’s true that eggs are a versatile, nutrient-rich food, packed with vitamins and minerals, and “are a great addition to any eating plan,” Gans says. The 3-day egg diet, while tempting due to its promise of rapid weight loss, presents significant health risks and is not a sustainable approach to weight management. The potential short-term benefits are far outweighed by the long-term consequences of nutrient deficiencies, muscle loss, and the cyclical nature of weight gain and loss. Consult a healthcare professional for personalized guidance on achieving your health goals safely and effectively. The 7-day egg diet is a highly restrictive eating plan that can lead to quick, short-term weight loss.
More Food and Drink
For my first meal, I ate salmon sashimi, three eggs, cherries, a mangosteen, and an orange, coming in at 465 calories for what I ate—I could only manage half, I felt so full. Our team aims to be not only thorough with its research, but also objective and unbiased. One bacteria – Salmonella enteritidis – is commonly found in raw chicken, but it’s also in egg yolks (12). Despite that, I recommend people weigh the pros and cons of this diet before trying it. This is a highly restrictive diet and can cause nutritional or electrolyte deficiency. Eating eggs may increase your high-density lipoprotein (HDL) cholesterol.
A Final Word on the Boiled-Egg Diet
“They do provide high-quality protein, vitamins, and minerals.” One of those vitamins is vitamin D. In fact, eggs are one of the best sources food of vitamin D, with one large egg providing 37 international units of vitamin D. Most versions of the egg diet forbid dairy products, although some people use butter or ghee to cook their eggs. Milk, cream, cheese, and yogurt are not allowed on other versions of the egg diet.
How to Gain Weight: 7 Healthy Eating Tips (& 3-Day Meal Plan)
- Once the 14 days are up, many people transition into a more balanced low-carb diet or moderate-carb lifestyle.
- This can have unwanted side effects, including fatigue, headaches, and nausea, muscle cramps, and digestive problems.
- Below, we’ll get into the specific egg fast rules that need to be followed with an example 3-day egg fast meal plan for you to follow further into the article.
- When deciding how often to eat eggs, consider your overall health, family history, regular diet, and exercise routines.
- They are also packed with vital vitamins and minerals, like calcium, iron, magnesium, and vitamins A, B-12, and D, among others.
- Another important consideration is the need to diversify your protein sources.
However, unlike typical keto diets, the Egg Fast has a notable absence of fiber sources like greens, seeds, and nuts. Due to this, I advocate for a short-term commitment to the Egg Fast. Supplementing with magnesium, potassium, and vitamins, along with consuming ample water (at least 10 cups daily), is advisable to balance the diet’s restrictive nature.
Tips to Prepare for the Egg Diet
Casein has a proven record of reducing non-alcoholic fatty liver disease (NAFLD). vinnews.com This is a chronic condition causing metabolic dysfunction, insulin resistance, and obesity. When it happens, the fat reservoir of the body exhausts, and you start losing weight. Consuming eggs and other healthy fats creates a carbohydrate deficiency in the body and encourages the body to metabolize fat sooner. That’s mostly because they contain saturated fat and cholesterol, and people worried about their health effects.
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The nutrient content of eggs largely depends on how the hens were fed. Omega-3 enriched or pastured eggs tend to be richer in healthy nutrients. One study discovered that eating 3 whole eggs per day reduced insulin resistance, raised HDL and increased the size of LDL particles in people with metabolic syndrome (9). Eggs are loaded with vitamins, minerals, high-quality protein, good fats and various other lesser-known nutrients. Being a ‘complete protein’ means eggs contain all 9 of the essential amino acids that we need for growth, development and repair. This is important because our body cannot make these amino acids and must obtain them from our diet.
Does the egg diet make you lose 11 pounds (5 kg) in 3 days?
Just drink it separately, or with food that contains a negligible amount of iron. I only need 40g of protein, but I still bought some shrimps to add a little variety, and because they are a great source of low-calorie protein. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health https://www.nutritioned.org/types-of-diets/ care professional and is not intended as medical advice. You may be skeptical about whether or not this diet can help with weight loss, but surprisingly there’s some science to support aspects of it. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Can I snack on the egg diet?
There is also the egg and grapefruit plan which is the same basic premise as the Boiled Egg Diet. Following a keto diet is showing promise as a natural treatment option for low insulin sensitivity, with one study showing a 75% improvement in insulin sensitivity. The women in the egg group felt more full and ate fewer calories for the rest of the day and for the next 36 hours (22). Studies show that a low choline intake can raise the risk of neural tube defects and lead to decreased cognitive function in the baby (14).
American Heart Association
Jamie Lee McIntyre is a Registered Dietitian-Nutritionist with a passion for helping families and active individuals translate sound science into sustainable, everyday habits. Her career has spanned from clinical care, eating disorder treatment, and corporate wellness programs, to nutrition communication, content development, and counseling. This background gives her a well-rounded perspective on supporting health across every stage of life and setting.
