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Need to lose weight fast? Many have had quick weight loss using an egg fast diet plan. Is this a healthy way to shed pounds? Here’s what you need to know.
Of all the recent fad diets, one of the most popular is the plan where you eat primarily eggs. But is it really possible to lose weight on eating only eggs? And is it healthy?
Let’s answer the first question. Yes, it’s possible to lose weight on an egg fast diet. There are different variations of the plan. Nearly all types of egg based eating plans are calorie-restricted. The typical one contains about 1000-1500 calories per day.
Truth be told, you can lose weight on any calorie-restricted diet. Want to go on a bubble gum diet? Go for it! You’ll certainly lose weight. But you’ll rot your teeth and be deficient of nutrients.
Wanna go on a pizza diet? Eat three slices a day of veggie pizza and you’ll lose weight. That’s because you’ll be eating less calories than you normally would. Obviously, this isn’t a healthy way to eat.
Which leads to the second question … is it healthy to be on an egg fast diet?
A diet based primarily on eating eggs appears to be healthy. In fact, it’s healthier than other popular quick weight loss diets.
Let’s take a look at the Master Cleanse which was has been very popular. This liquid-only diet consists of lemon juice, water, cayenne pepper, maple syrup. Nothing else. For 10 or more days!
Due to the limitation of the Master Cleanse, it’s no wonder that many people felt lousy while on it. It doesn’t have nearly enough protein and natural dietary fat. Protein and natural fat helps you feel full. Protein and fat also play crucial roles in the body.
This is why the egg fast diet is healthier than many other fad diets. When you consume the yolk you’re getting vital nutrients (read this to learn why it’s healthy to eat egg yolks). Eggs also have both protein and natural fat.
A popular version an egg fast looks something like this:
- Breakfast: 2-3 boiled eggs, 1-2 cups of green tea
- Lunch: 2-3 boiled eggs, one apple, 1-2 cups of green tea
- Afternoon snack: green tea, one apple
- Dinner: oatmeal with flax-, chia- and/or hemp seeds and a handful of berries
- 90 minutes before bed: 1 cup of green tea
The above variation of an egg fast diet is healthier than other variations. Some people who go on it have taken it to the extreme. They eat nothing but eggs for a period of time.
Charles Saatchi lost over 100 pounds eating nothing but eggs for the better part of a year. (He’s the famous art collector, advertising maven, and husband of famous food journalist, Nigella Lawson.) Other celebrities who have lost weight on an all egg diet include Nicole Kidman. Even Marilyn Monroe was said to have subsisted on a variation of the egg diet.
Strict variations of the egg based diet are geared towards people on very low carb meal plans. A medically-supervised ketogenic diet would be included in this strict variation.
What is a low-carb egg fast diet?
A low-carb egg fast includes lots of eggs, of course, and natural dietary fats. (Read this interview with a celebrity nutrition expert about eating smart fats.) One version of a strict, but nutritiously well-rounded egg diet starts the day with a version of so-called “Bulletproof coffee” shortly after waking. This drink combines organic coffee with healthy fats such as coconut oil, grass-fed butter and/or medium-chain fatty acid oil to boost fat-burning metabolism.
Each meal on a strict egg diet consists of the following:
- 2 eggs or more with breakfast, lunch, and dinner, and with snacks, if necessary
- 1 tbsp of natural dietary fat per egg consumed (grass-fed butter, coconut oil, avocado, etc.)
- For optimal weight loss, don’t eat any eggs (or anything else for that matter) after dinner. Dinner should be finished by 7 or 8 p.m.
- Breakfast should be eaten if possible around 10 a.m., after having the coffee at around 8 or 9 a.m.
- Drink a full glass of water 30 minutes before each meal or snack
Are there any problems with the egg fast diet?
Many people would assume that eating an all egg diet would almost guarantee a heart attack. The concern would arise from cholesterol.
Unless you have a genetic predisposition to heart disease, dietary cholesterol minimally raises cholesterol in the blood. Dietary cholesterol is also no longer a nutrient of concern according to the USDA. Just take a look at this article.
Some nutritionists would argue that the egg fast diet does not call for eating enough vegetables. But, this isn’t necessarily the case.
Egg fasts in no way should exclude low-starch vegetables. Continue to eat steamed spinach, kale or broccoli with your meals. This will ensure you’re getting the phytonutrients and antioxidants you need to stay healthy.
A healthy regimen of eating mainly eggs is intended to reduce calories without sacrificing nutrients. That’s why this way of eating is considered a safe and effective method to shed pounds.
You’ll lose weight consuming eggs at each meal the same way you would by sticking to any other low-carb diet plan. Instead of eating grains, or even quinoa (technically a seed, but considered a grain) as the main component of a meal, eat eggs at every meal.
With the eggs, you should eat another natural fat and a small portion of low-starch veggies (like spinach, kale or broccoli). You can add a sprinkling of nuts, seeds and berries for a snack or post-meal dessert.
If done correctly, the egg fast diet can be an effective short-term diet for weight loss. Long term, it would be effective, too. After a while, though, you might get sick of eggs.
Eggs can be very nutritious, especially if they are pasture-raised and are rich in omega-3 fatty acids. If you’re going to eat a ton of eggs, splurge for organic ones. At the very least, don’t eat those from caged hens.
Ready to start losing weight fast by eating a lot of eggs? You can find a great collection of recipes on Low Carb Yum.