According to its creator, author Arielle Chandler, the egg diet can help you lose up to 5.5 kg per week.
Losing weight has been the goal and desire of many people. However, it is not as simple a task as it seems. However, there is the egg diet, which is a quick way to lose weight without going hungry. Therefore, it is a great help for those who do not have much discipline, as it does not require absurd efforts.
So, in general, this dietary protocol reduces carbohydrate consumption. Therefore, the basis is a higher intake of proteins and good fats. For this reason, eggs are included in several meals throughout the day. Especially the boiled egg because it does not need extra sources of fat in the preparation. As a result, if you follow the egg diet correctly, it is possible to lose up to 14 kilos in just 10 days. Can you believe?
In fact, this is a good alternative for those who keep promising to lose weight at the turn of the year. Likewise, the diet is very efficient for those who want to get into that skin-tight party dress. This is because the protocol guarantees quick results. However, the egg diet is not recommended for long periods.
So today, let’s learn more about this miracle diet, how it’s done and what to expect from it. Let’s go.
Can you eat eggs every day?
However, first of all, it is very important to seek out a specialized professional to find out more about your health and your body’s needs. So do this before jumping into the egg diet looking for miraculous results.
A nutritionist, nutritionist or endocrinologist will be able to help you with this. After all, they are professionals who will know how to guide your diet in the right direction, adapting it to your metabolism. This is certainly an essential detail to avoid harming your health.
Now, if your concern is about the heavy consumption of eggs, don’t worry. In fact, the egg is no longer seen as a villain by medicine. Studies show that eggs help burn fat and increase lean mass. Likewise, they help reduce bad cholesterol and keep good cholesterol in balance. Interesting, right? Furthermore, eggs are one of the most versatile foods that exist, and can be made in many ways. A good option to not get bored so easily with the ingredient, right?
With this in mind, the egg diet basically involves consuming 2 to 4 eggs daily, in one or more meals. This increases the amount of protein in the diet, consequently increasing the feeling of satiety and preventing the person from feeling hungry easily. Furthermore, as it is a low carbohydrate and calorie diet, it is a great way to lose weight in a short period of time.
Egg diet rules
As you will see, we provide the diet menu below. But remember: the egg diet must be followed for two weeks at most. More than that is not recommended. For obvious reasons, as the body also needs other sources of nutrients. Therefore, it is a temporary measure. It was designed to lose the maximum amount of weight in a short space of time.
So, let’s look at the rules for following the egg diet. One of the main and most important is to avoid the consumption of alcoholic and sugary drinks and drink lots of water, at least 2 liters per day. Likewise, it is important to eat fast food and fried foods during the protocol. Furthermore, limiting salt and sugar consumption also helps to achieve your results.
Egg consumption varies between meals and can be divided throughout the day, totaling 4 eggs per day. The eggs can then be prepared boiled, in the form of an omelet or fried without oil. And in addition to eggs, you should include fresh and natural foods, such as salads and fruits, fish and good fats.
But the golden rules don’t stop there. Another fundamental point to achieve quick results is the practice of physical exercise. They are important for the good results of the egg diet because they accelerate metabolism and fat burning. In general, you need to exercise at least 30 minutes a day.
Egg diet menu
So, now we will look at the daily menu for following the egg diet. Check out:
Week 1
Monday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: 2 sweet potatoes and 2 eggs.
To have lunch: 1 large plate of salad and chicken.
Tuesday
Breakfast: 2 boiled eggs, 1 citrus fruit.
Lunch: green vegetables and chicken salad.
To have lunch: vegetable salad, 2 boiled eggs, 1 fruit.
Wednesday
Breakfast: 2 boiled eggs, 1 citrus fruit.
Lunch: some cheese, 1 tomato, 2 boiled eggs.
To have lunch: salad and chicken.
Thursday
Breakfast: 2 boiled eggs, 1 citrus fruit.
Lunch: 1 omelet, 1 fruit
To have lunch: some salad and steamed chicken.
Friday
Breakfast: 2 boiled eggs, 1 citrus fruit.
Lunch: 2 eggs and boiled vegetables.
To have lunch: salad and grilled fish.
Saturday
Breakfast: 2 boiled eggs, 1 citrus fruit.
Lunch: 2 eggs, 1 fruit.
To have lunch: steamed chicken and vegetables.
Domingo
Breakfast: 2 boiled eggs, 1 citrus fruit.
Lunch: tomato salad, steamed vegetables and chicken.
To have lunch: steamed vegetables, 2 eggs.
Week 2
Just like the menu for the 1st week of the egg diet, the menu for the 2nd week is well balanced. Basically, you should maintain the same pace as the previous week and do your exercises. The menu below gives an idea of how to follow this last week of the diet. Of course you can make some changes: replace chicken with fish, for example.
On the other hand, you should not increase or decrease the portion sizes of your meals. Do you understand how it works?
Monday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: salad and chicken.
To have lunch: 1 orange, 2 eggs and some salad.
Tuesday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: 2 eggs and steamed vegetables.
To have lunch: salad and grilled fish.
Wednesday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: salad and chicken.
To have lunch: 1 orange, vegetable salad and 2 eggs.
Thursday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: steamed vegetables, low-fat cheese and 2 eggs.
To have lunch: salad and chicken.
Friday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: sardine salad.
To have lunch: salad and 2 eggs.
Saturday
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: salad and chicken.
To have lunch: 2 eggs.
Domingo
Breakfast: 2 boiled eggs and 1 citrus fruit.
Lunch: steamed vegetables and 2 eggs.
To have lunch: 1 fruit
Remembering that quantities may vary according to age, sex and level of physical activity. Therefore, it is very important to have consultation with a nutritionist.
Does the egg diet work?
So, after checking the rules and the menu, are you still in doubt about the effectiveness of the egg diet? Don’t worry, we listed the pros and cons of following the protocol.
In general, it works for weight loss. Despite being somewhat restrictive, it will not harm your health in a short period of time. So, as we already mentioned, the egg diet cannot be long-lasting.
It is certainly worth emphasizing that diet does not replace the protocol recommended by a nutritionist, for example. In fact, this is a reality of most fad diets. This is because they do not replace changing habits and physical exercise. Especially if you are looking for weight loss and quality of life.
Pros and cons
Finally, before you start dieting, perhaps you should check out the list of pros and cons that we have prepared. This way, you will have much more peace of mind when making your decision. So, see below the positive and negative points of doing this:
Pros
- Helps you lose weight quickly;
- It doesn’t count calories or measure portions.
Contras
- It is not personalized, meaning it will not meet your personal needs;
- In the long term it can lead to nutritional imbalance;
- If practiced beyond the indicated period, it can increase cholesterol levels;
- There is a risk of kidney overload in people with kidney problems;
- Does not guarantee maintenance of lost weight;
- It may have the opposite effect if there is no adjustment in calorie consumption.
- Due to the small amount of carbohydrates, some people may become tired and feel nauseous.
- After the end of the diet, the famous accordion effect may occur if you do not maintain a balanced diet.
Anyway, what did you think of this diet? In fact, if you want to discover another healthy and lean way to prepare your eggs, check out: How to make fried eggs without oil, using just water.
