Egg Diet Background
Contrary to what the name implies, the egg diet is not solely about eating eggs to help you lose weight, but is a weight loss program that involves taking in high amounts of protein from eggs. It is reportedly derived from the induction phase of the widely popular Atkins diet. The egg diet is commonly referred to as the Adrien Brody egg diet or Hollywood egg diet among the online eating & diet communities.
One of the reasons that the egg diet is so well-known is due largely in part of the fact that famous celebrities claim that it worked for them. One such celebrity is Adrien Brody, who claimed that he lost over 30 pounds for his role in ‘The Pianist,’ in the course of only 6 weeks by following a variation of the egg diet.
Likewise, Charles Saatchi, husband of celebrity chef Nigella Lawson, claimed to have lost more than 60 pounds by consuming 9 eggs daily in the course of 10 months.
Eggs are a great source of many important nutrients and of course, protein and as such are excellent staples in healthy eating & diet weight loss programs. They are exceptional protein sources because they contain various essential amino acids in the most accurate proportions the body needs. Also, eggs contain folate, vitamins, E, B12, B1, B6 and E, zinc, phosphorous, and iron.
Iron found in egg yolks is much like the iron contained in meat so it is also absorbed easily by your body. In addition, eggs are also hailed as significant choline sources. Choline is a substance that helps the body in transporting fat and manufacturing phospholipids, which are the main components of your cell membranes.
Majority of the minerals and vitamins found in eggs are contained in the egg yolks; however, the egg whites are likewise great protein sources that do not have cholesterol and fat. Eggs are also low-calorie protein sources, with only small amounts of saturated fat.
Further, it is important to note that contrary to popular belief, research has shown no connection between consuming large amounts of eggs and increased risk of heart disease. However, before starting with any diet plan or weight loss program, it is always best to consult a qualified healthcare provider.
Egg Diet Basics
So does the egg diet really help you lose weight? Basically, yes because the diet’s main premise is to starve your body of carbohydrates, which is your body’s main fuel source. Essentially, when your body is not replenished with carbohydrates, it will instantly turn to your muscle mass, which is next on the list as your body’s fuel source.
However, because of the high amounts of protein consumed when on the egg diet and the cutoff of carbohydrates, your body will in turn be prevented from hoarding your muscle mass. This then translates to your body having no other choice but to break down your body fat into glucose which will then be used for burning calories.
Aside from eggs, the egg diet weight loss program also allows consumption of lean sources of protein like chicken and fish not cooked with oil and with the skin removed. Practically no fruit is allowed, but some low carbohydrate vegetables are.
One variation of the egg diet is the ‘egg and grapefruit diet’. This egg diet variation involves eating a half a grapefruit with each meal. In this variation however, virtually no bread, rice, pasta, potatoes, or sugar are allowed. On the other hand, some egg diet variations allow the intake of meats high in fat such as sausages and bacon once a day in order to prevent dieters from experiencing a sense of deprivation.
In addition, although the egg diet is considered by some to be a high-cholesterol diet, it will not raise your body’s cholesterol levels because both glucose and fat is required to produce cholesterol. Plus, eggs contain mostly HDL (high-density lipoprotein), the good cholesterol, and NOT LDL (low-density lipoprotein), the bad cholesterol.
When on the egg diet, and as with all healthy eating and fitness habits, skipping meals is not allowed. You should strictly stick to the three meals daily plan even if you are not hungry.
Although exercise is not required when you are on the egg diet weight loss program, preferably, you should get in some light cardio workout such as walking at least three times a week to improve your health. It is vital to note though that many experience a general feeling of fatigue and weakness for the first days of the egg diet due to carbohydrate restriction so you may want to gauge your body’s capability before working out.
Eggs, grapefruit, low carbohydrate vegetables, lean protein, and crystal light.
Egg Diet Sample Meal Plan
Scramble three eggs together.
Optionally add ½ cup of low carbohydrate vegetables and 2 oz of ham to the eggs.
½ a grapefruit.
2 sliced hard-boiled eggs over 2 cups of leafy green lettuce.
½ a grapefruit.
4 to 6 oz of lean steak, either grilled or broiled.
2 cups of mixed salad topped with balsamic vinegar.
Costs and Expenses
The requirement to eat extra lean proteins and fresh vegetables will increase the grocery bill, but overall a relatively inexpensive diet plan.
- A high protein diet like the egg diet aids in increasing the rate of burning calories.
- A low carbohydrate, high protein diet also aids in reducing your appetite.
- According to studies, eating eggs during breakfast aids in losing weight.
- Eggs are proven to be excellent protein sources, as well as sources of vitamins and minerals.
- The egg diet is not a balanced and healthy diet plan because it does not allow the consumption of various food groups, as well as plenty of healthy vegetables that your body requires to improve your health.
- Some dieters experience carbohydrate withdrawal symptoms in that they generally feel weak and nauseous because of limited carbohydrate consumption.
- Exercise can be more difficult than usual because of restricted carbohydrate intake which leads to lack of energy.
- Lack of food variations in the weight loss program may bore other dieters and make it hard for them to continue on with the diet plan.
- Pounds shed during the egg diet will come back when you get off the diet.
- It is not a sustainable weight management program.
- Eating large amounts of eggs may cause bad breath, flatulence, and constipation.
From the information presented above, the egg diet is obviously a fad diet and a crash diet. This holds especially true for the egg diet variations that restrict whole food groups. It is however effective in helping you lose weight faster but it cannot be easily maintained because of the lack of food variety it offers.
Moreover, in contrast to the egg diet, a healthy eating & diet weight loss program with more food variety capable of supplying your body with the complete array of nutrients and your taste buds with textures and flavors can be more successful in the long run.