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Egg Diet Health Benefits – Master How To Lose Weight

Egg diet health benefits

Are you considering eating eggs to lose weight? Weird as it may seem, the egg diet can be a great way to lose weight. Some people who have done the diet have reported a weight loss of up to 20 pounds in as little as two weeks. Although this is a short-term weight loss method, it may be something to consider if you are looking to jump-start your weight loss.

Before you head to the store to stock up on eggs, it is important to know all the details about the egg diet before you begin. In this article, we will dive deep into this diet, discussing the different versions that exist, how effective and safe it is, the foods included in it, and all the health benefits to be had.

What Is the Egg Diet?

The egg diet is a meal plan that consists of eating high amounts of protein and low amounts of carbohydrates. As you may have guessed by the name, eggs are a big part of this diet. Although eggs are the focus of the diet, many of the plans allow you to have other sources of protein. There are different versions of the egg diet and which one you choose will depend on your weight-loss goals and preferences. They include the traditional egg diet, egg and grapefruit diet, and the extreme egg diet. Below we will get into the details of each version.

Traditional Egg Diet

The most popular version of this diet is the traditional version. It is very similar to other diet plans that allow for a high intake of protein while limiting carbohydrates. This version allows for protein sources outside of eggs and vegetables low in carbohydrates.  Fruits are limited to up to two servings a day and carbohydrates such as bread, pasta, and rice are excluded from this plan.

Egg and Grapefruit Diet

egg and grapefruit

The egg and grapefruit diet is very similar to the traditional egg diet, but you eat half a grapefruit with every meal. In this version, you can still have other sources of protein while limiting carbohydrate intake.

Extreme Egg Diet

As the name suggests, this version is extreme. All that is allowed for each meal is water and eggs—nothing else. This version is very strict and would be challenging for anyone to follow for even for a short time. This version is not recommended as it offers no food diversity which means that it is not conducive to a balanced diet. This can result in nutritional deficiencies.

Is It Effective?

All the versions listed above will result in lower calorie consumption, leading to short-term weight loss. Eating a diet high in protein also contributes to weight loss. While the egg diet may be a good short-term option for weight loss, it is not an ideal choice for maintaining weight loss. One reason it is not an ideal long-term solution is that it doesn’t provide enough food diversity. Another reason is that it would be difficult to stick to long-term. It is also important to note that many people gain weight back once getting off of this diet.

Is It Safe?

Although eggs are an excellent source of protein and other nutrients, eating too many eggs in a day can lead to health problems. The safety of the egg diet really depends on which of the versions you will be following. As mentioned earlier, eating only eggs can lead to nutritional deficiency.

Is It Good for Long-Term Weight Loss?

egg diet for weight loss

While this diet plan can be great for kick-starting your weight loss journey, it is not suitable for long-term success. Although eggs are loaded with many vitamins and nutrients our bodies need, they do not contain everything we need to thrive. Our bodies cannot flourish unless they receive a variety of vitamins and minerals. Aside from the fact that it does not meet your health needs, you will probably get sick of eating only or even mainly eggs.

Once the egg diet is completed, you can still transition into a lifestyle that is sustainable to keep you from gaining the weight back you initially lose from the diet. Continuing to eat a safe amount of eggs, assuming you aren’t sick of them, can be beneficial to weight-loss maintenance. Slowly add other types of protein and veggies back into your diet. Form healthy habits, such as eating nutrient-dense foods, working out regularly, and drinking plenty of water.

Other Food You Can Eat

Despite the name of the egg diet, most versions allow for a variety of foods besides the meal plan. You can have lean protein sources and low-carbohydrate vegetables. Here are examples of the foods you can eat on the egg diet:

asparagus, tomatoes and meat
  • Seafood and fish
  • Chicken, beef, and pork
  • Broccoli
  • Tomatoes
  • Onion
  • Asparagus
  • Mushrooms
  • Strawberries
  • Almonds
  • Walnuts
  • Chia seeds


Avocados and other low-carb healthy fats are acceptable while on this diet. You can also enjoy salads along with other low-carb vegetables, such as lettuce, spinach, cucumbers, kale, cauliflower, peppers, and eggplant. If you are following the egg and grapefruit diet, then you will also have half of a grapefruit at each meal.

Stay Hydrated

Staying hydrated is important in general, but especially while on a diet. We often mistake thirst for hunger, which can cause us to snack or eat larger meals.  Drinking plenty of water helps to prevent this diet-sabotaging behavior. Another reason hydration is important is that increased protein intake can cause constipation, which can tax on your body. Staying sufficiently hydrated will detox your body and flush out your kidneys all while helping you to stay full. 

The Many Health Benefits

One reason this diet is so popular is that it is actually a healthy option. Eggs are super-foods and one of the most nutritious foods you can eat. As with any meal plan, consult your doctor before you change your diet.

Eggs Are Loaded with Nutrients

It is no surprise that eggs are loaded with nutrients. The purpose of the egg is to contain nutrients needed to turn a single cell into a baby chicken. The average egg contains 77 calories, 6 grams of protein, and 5 grams of healthy fats per egg. Here are some vitamins that eggs contain:

vitamin A
  • Vitamin A
  • Folate
  • Vitamin B
  • Vitamin B12
  • Vitamin B2
  • Phosphorus
  • Selenium
  • Eggs also contain vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc

Contain Choline

Eggs contain choline, a nutrient that most people do not even know exists. Many people do not get enough choline in their diet even though it is such an important substance. It is used to build cell membranes and plays a role in producing signaling molecules in the brain, along with some other functions. Eggs are an excellent source of choline, containing over 100 mg in each egg.

Reduced Risk of Heart Disease

Having high levels of LDL, or “bad” cholesterol, is linked to an increased risk of heart disease. There are two subtypes of LDL; small, dense LDL particles and large LDL particles. According to studies, those who have small LDL particles are more at risk of having heart disease than those with the large LDL particles. Egg consumption can change the small LDL particles to the large ones, which is an improvement.

Raises HDL or “Good” Cholesterol

Not only do eggs change the small LDL particles to large LDL particles, but they raise HDL, also commonly known as the “good” cholesterol. Those who have higher levels of HDL typically have a lower risk of heart disease and stroke as well as other health problems. Studies have shown that eating just two eggs per day for six weeks increased HDL levels by 10%.


eggs also gives protein

Protein is the most filling macronutrient, and eggs are loaded with protein. Having a few eggs in the morning can easily fill you up, which could cause less snacking throughout the day. Eggs score high on the satiety index, a scale which measures the ability of foods that make you feel fuller and lead to a reduced caloric intake later on.


There are different versions of the egg diet including the traditional egg diet, the egg and grapefruit diet, and the extreme egg diet. The extreme version is not recommended, as the lack of food diversity in this diet can lead to nutritional deficiencies. The egg diet can be effective for a short period of time but may be difficult to continue long-term.

Eating eggs is a great way to increase your protein and vitamin intake and can help you stay fuller for longer. Eggs are also linked to a reduced risk of heart disease, stroke, and other health problems. Although you should not plan on doing the egg diet forever, you can still safely and easily continue healthy lifestyle habits to keep the weight off and continue to lose weight even after the egg diet is over.

Whether you choose a version of the egg diet or a different diet altogether, it is important to remember the importance of exercise and hydration in any weight-loss effort.

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