Egg Diet Unmasked: Not Living Up to Its Hype, Reality Exposed

Diet Based on Eggs: The Hype May Not Correspond to its Real Benefits

The Keto Egg Diet, a high fat, moderate protein, very low carb lifestyle, has recently gained popularity among weight loss enthusiasts. This diet involves cooking eggs with butter or cheese and is only meant to be followed for a few days.

Eggs, the cornerstone of this diet, are packed with nutrients such as vitamins A, B12, D, choline, selenium, riboflavin, antioxidants like lutein and zeaxanthin, and have about 70 calories and less than a gram of carbohydrates. They are a source of healthy fats, protein, and various essential vitamins and minerals.

Breakfast on day 4 of the Keto Egg Diet includes a cheese omelet made with 2-3 eggs and 2 tablespoons of butter. Lunch on the same day consists of 2 hard-boiled eggs, and dinner offers egg "waffles" made from 2-3 eggs cooked in a waffle maker greased with butter.

Snack options include string cheese and cheese. On day 4, an afternoon snack consists of 2 sticks of string cheese, and on day 5, it consists of 1 ounce of cheese. Morning snacks on both days 4 and 5 consist of 1 ounce of cheese.

Dinner on day 5 offers more crustless cheese quiche. The Keto Egg Diet menu for 5 days includes various egg dishes like cheese omelets, deviled eggs, egg "crepe," cream cheese "pancakes," egg salad, crustless quiche, and string cheese.

Egg diets can contain other foods like fruit and vegetables or low carb foods like cheese, and some people may do egg-only fasts. However, it's important to note that if followed for a long-term, the Keto Egg Diet is not a healthy long-term solution for weight loss. It may lead to rebound weight gain and lack of fiber may wreak havoc on the digestive system.

Rapid weight loss, as promised by the egg diet, is generally not healthy or sustainable, according to a review of studies. The general rule for weight loss, according to the National Health Service, is to lose no more than 1 to 2 pounds per week to avoid disordered eating and rebound weight.

The origin of the egg diet is unclear, but it gained popularity in a 1970s edition of Vogue and has been revived by some keto fans. The background story of the Egg Diet Plan is not explicitly detailed in the search results; however, it is often associated with high-protein, low-carbohydrate dietary approaches that emphasize egg consumption for weight loss, inspired by historical or evolutionary dietary habits such as the hunter-gatherer diet or paleo influences. The egg diet focuses on eggs' nutritional benefits like protein and vitamins, which support reduced calorie intake and metabolic health. Notably, eggs have been studied for their health effects including potential cardiovascular benefits despite their cholesterol content.

The Egg Diet Do's and Don'ts include eating eggs, lean meats like fish, chicken, and turkey, leafy greens, fruits, non-starchy veggies, unsweetened liquids, and avoiding sugar, fried foods, refined carbs, desserts, starchy veggies, alcohol, and other unhealthy foods. Whole eggs are recommended over egg whites for muscle-building response, unless one has high cholesterol.

Consuming hard-boiled eggs in advance and refrigerating them for grab-n-go snacks is suggested. A sample menu for 5 days on the keto egg diet, based on a book written by Arielle Chandler, requires three meals a day, one of which must include eggs, and cuts out many healthy foods and is unnecessarily restrictive.