Many people begin their day with an egg, enjoying it scrambled, fried, or poached, often paired with a buttery slice of toast for a balanced combination of protein and carbs. However, some have taken egg consumption to an extreme with the egg diet, an eating plan that incorporates eggs into every meal. But is this diet a sustainable path to success, or just another fleeting trend? This article explores the ins and outs of the egg diet, particularly the 3-day plan.
Understanding the Egg Diet
The egg diet is a restrictive, low-carb, and short-term dietary approach. The number of eggs consumed varies depending on the specific plan. Generally, the diet includes meals centered around eggs or other lean protein sources, accompanied by non-starchy vegetables.
Summary: The egg diet emphasizes a low-carb eating pattern that prioritizes protein and vegetables.
Duration and Types of Egg Diets
Egg diets come in various forms, each with its own set of rules and restrictions:
14-Day Egg Diet: This version allows for the consumption of eggs, lean protein sources like poultry, fish, and lean cuts of beef, lamb, and pork. It also includes low-carb fruits (1-2 portions daily), non-starchy vegetables, and small portions of fat sources like coconut oil, butter, and mayonnaise.
Read also: The Hoxsey Diet
3-Day Egg Diet: This plan is significantly more restrictive. It requires eating a whole egg within 30 minutes of waking up, consuming an egg-based meal every three to four hours, incorporating 15g of butter or healthy fat with each egg, and stopping food intake three hours before bedtime. While this version allows for more butter, its primary goal is to induce ketosis, a metabolic state where the body burns fat for energy due to limited carbohydrate intake (less than 50g per day), thus restricting fruit consumption.
Egg and Grapefruit Diet: Based on the popular grapefruit diet, this variation includes eggs and other lean protein sources in addition to low-calorie citrus fruits. It combines fat, carbs, and protein, and may be effective as a very low-calorie diet if followed for a short period.
Egg-Only Diet: This is the most restrictive type of egg diet. It lacks essential minerals and vitamins (not to mention carbs) and is simply not nutritionally adequate.
Keto Egg Diet: This diet is described by some as a way to “kick start” a ketogenic diet, since eggs are a great option for protein and fat without adding too many carbs. However, ketogenic diets are very restrictive and hard to maintain in the long term.
Summary: The egg diet involves high protein and fat intake with very limited carbohydrates to induce ketosis.
Read also: Walnut Keto Guide
Foods to Eat and Avoid
The egg diet emphasizes protein and fats while significantly restricting carbohydrates.
Foods to Eat:
- Eggs
- Lean protein sources (poultry, fish, lean cuts of beef, lamb, and pork)
- Low-carb fruits (in moderation on the 14-day diet)
- Non-starchy vegetables
- Healthy fats (coconut oil, butter, mayonnaise in small portions)
- Full-fat cheese (cheddar, parmesan, swiss, feta, mozzarella, brie, Monterrey jack, cream cheese, mascarpone, and blue cheese)
Foods to Avoid:
- High-sugar and starchy fruits: Mangoes, grapes, cherries, watermelon, pears, figs, bananas
- Starches: Potatoes, pasta, rice, bread, noodles
- Processed foods: Fast food, snack foods, baked goods/pastries
- Dairy foods: Cow’s milk, yogurt, ice cream
Summary: The egg diet prioritizes protein and fats, necessitating the elimination of high-carbohydrate foods.
The 3-Day Egg Diet Plan: A Closer Look
The 3-day egg diet is designed to produce rapid results. This diet aims to induce a ketogenic state to burn fat, thus restricting carbs, which can lead to low energy levels. It involves specific rules to maximize benefits:
- Consume a whole egg within 30 minutes of waking up.
- Eat an egg-based meal every 3-4 hours.
- Consume 15g of butter or healthy fat with each egg.
- Stop eating 3 hours prior to bed.
A typical 3-day egg fast menu might include:
- Day 1:
- Breakfast: Ketoproof coffee with one hard boiled egg.
- Lunch: One Breakfast Roll-up (with 2 eggs, 2 oz.
- Dinner: One Breakfast Roll-up (with 2 eggs, 2 oz.
- Day 2: Repeat your favorite days and/or recipes.
- Day 3: Repeat your favorite days and/or recipes.
Potential Benefits
Due to its restrictive nature and low carbohydrate content, the egg diet is likely to create a calorie deficit, which is essential for weight loss. The diet can be used to jump-start progress or as an introduction to a ketogenic diet.
Read also: Weight Loss with Low-FODMAP
High in Protein: The diet's emphasis on eggs ensures a high protein intake, which helps maintain lean muscle mass during dieting. Evidence shows keeping your protein intake high while dieting can help to maintain vitally important lean muscle mass.
Short-Term Weight Loss: The energy restriction of the diet can lead to an energy deficit, promoting weight loss and providing motivation for adopting a healthier, more sustainable diet in the long term.
Nutrient Rich: Eggs are a good source of protein (typically containing 6g of protein per egg) and micronutrients like magnesium, selenium, folate, vitamin D, and vitamin A. The yolk in the eggs contain high amounts of choline (an essential nutrient in the body), which helps to enable the liver to be able to metabolize fat. As mentioned before, when the body metabolizes fat for energy it’s referred to as ketosis. Ketosis therefore promotes fat loss. Eggs are high in protein which means they will keep you satiated for longer periods of time and also help from consuming more calories throughout the day.
Summary: Weight loss is achieved by creating a calorie deficit, and the egg diet is one way to limit calories and potentially lose weight.
Potential Risks and Side Effects
The restrictive nature of the egg diet can lead to several potential side effects:
Nutrient Deficiencies: Restricting food groups can result in nutrient deficiencies. For example, grains and starchy carbohydrates are important sources of fiber and micronutrients. The diet also restricts dairy, which is a great source of calcium.
Low Energy Availability: The low-calorie nature of the diet can lead to fatigue, reduced bone density, decreased athletic ability, and even hair loss. On a long-term basis, it may also lead to hormone disruption, possibly causing amenorrhea in females and low testosterone in males, as well as an increased level of the stress hormone cortisol.
Unsustainable: Any diet that eliminates entire food groups is likely unsustainable and nutritionally inadequate. Long-term energy restriction will also lead to a loss of lean muscle mass and a lower basal metabolic rate, which will make it harder to lose weight in the long term.
Keto Flu: If you’re new to ketogenic diets, you may experience the keto flu, which is caused by your body adapting to ketones as a source of energy instead of glucose. Common symptoms include increased hunger, irritability, low energy, sleep issues, nausea, poor mental function, weakness, headaches, and bad breath.
Constipation: Constipation is another possible side effect, as the diet restricts high-fiber foods like vegetables and fruits. To reduce this risk, try drinking as much water as possible.
Who Should Avoid the Egg Diet?
The egg diet is not suitable for everyone. Certain individuals should avoid this diet:
- People with a history of disordered eating
- Those living with chronic health conditions, especially those requiring medication
- People with type 1 or type 2 diabetes
- Cholesterol hyper-responders
- People without a gallbladder
- Vegans or those with egg allergies
- Pregnant or breastfeeding women
It is essential to consult a healthcare professional before making any dramatic changes to your diet.
Sample Egg Diet Menu
Here’s a sample 3-day egg diet menu:
- Day 1:
- Breakfast: Scrambled egg with spinach and tomatoes
- Snack: Handful of raspberries
- Lunch: Egg salad
- Snack: Handful strawberries
- Dinner: Chicken stir fry
- Day 2:
- Breakfast: Omelette
- Snack: Handful of blueberries
- Lunch: Turkey and avocado salad
- Snack: Handful of blackberries
- Dinner: Pork chop with broccoli and cauliflower
- Day 3:
- Breakfast: 2 eggs, 2 slices of ham, and asparagus
- Snack: Kiwi
- Lunch: Salmon salad
- Snack: Watermelon
- Dinner: Grilled salmon with green beans and asparagus
Transitioning Off the Egg Fast
The best way to transition off of your egg fast is by following a keto diet that is healthy and effective for you. Update your goals based on your results. Your nutrient needs will change depending on how much weight you lose. Add health-promoting, nutrient-dense keto foods into your diet. To meet your new fat and protein intake goals, rely on minimally-processed keto-friendly foods. Monitor your health and wellbeing throughout the process. With any dietary change, it is important to track your mental health, blood test results, and body composition to make sure your lifestyle is healthy and sustainable for you. Keep in mind, however, that your weight will naturally fluctuate from day to day as you transition off your egg fast. For optimal results, it is best to transition into a healthy, sustainable keto diet.