The "It Starts with the Egg" diet plan, while not explicitly defined as a single, rigid program, draws inspiration from the book "It Starts with the Egg" by Rebecca Fett. This approach emphasizes the importance of nutrition, particularly for women preparing for conception, whether naturally or through assisted reproductive technologies like IVF. The diet leverages the nutritional power of eggs, incorporating them as a central element in a broader dietary strategy. Eggs are known to be one of the most beneficial protein sources, and we often read about their importance in diets that rely on high protein and healthy fats, such as Keto, carnivore, and Atkins.
Understanding the "It Starts with the Egg" Philosophy
Rebecca Fett's book is impressive from this perspective. With a degree in molecular biology, she took the effort to analyze the great body of scientific papers and evidences from real people (most of them have been on IVF cycles). Despite the complexity in the science of fertility, the book is very easy to read and is suitable for the general public. The material is very comprehensive and current. Almost a third of the book is all the research references she went through to support her material. There are 3 simple action plans, ranging from basic, intermediate and advanced, to suit couples who are just starting out, those who have struggled to conceive, to those who are planning to have assisted fertility treatment. There is special material focusing on those who are suffering from PCOS and Endometriosis. There is also material on preventing miscarriages.
The book advocates 2-3 months eating well with supplements in order to prepare the body for conception (IVF or otherwise). For clients who are going onto Neo Fertility, or are already on the Neo Fertility treatment plan, supplements are recommended based on blood tests and needs. My advice there is to always work with, and get a steer from, your doctor. For all other clients trying to conceive on their own - my recommendation is to consider a food-first approach.
Core Principles of the Egg-Centric Diet
The egg diet plan can be considered one of the diets that embraces almost countless of benefits. Still, each diet has disadvantages and benefits and may suit some individuals and not suit others. There are many benefits of boiled eggs for dieting; even fried eggs are considered a complete nutritional plan that works on consuming eggs as a primary source of protein. You can follow it as a 2 week egg diet for weight loss or for a shorter period of time. It includes eating eggs in most meals, adding vegetables, and sometimes lean meats or fruits. Some foods are allowed in the egg diet plan while others are prohibited. In general, it is necessary to maintain a low intake of carbohydrates while avoiding sugars, as your body benefits from egg nutrition during this diet. The egg diet focuses primarily on egg calories and avoids foods high in carbs and sugars. It is known to promote fat loss while maintaining muscle mass, leading to healthy weight loss.
The "It Starts with the Egg" diet, in its broader interpretation, aligns with these principles, emphasizing a balanced intake of essential nutrients to support overall health and fertility.
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Benefits of Incorporating Eggs into Your Diet
Eggs contain essential nutrients, offering high-quality protein for muscle growth and tissue repair. They provide vitamins B12 and D, which support nervous system health and bone strength. Eggs are also rich in minerals like iron and zinc, and essential fatty acids, which makes them an excellent choice in most diet plans.
Potential Downsides and Considerations
When looking for an easy and quick diet, you should consider some of the negatives that you may encounter. Cholesterol concerns: eggs are high in cholesterol.
Plus, there is continuing confusion about whether eggs are good for you, as they contain dietary cholesterol. Each boiled egg has 186 milligrams (mg) of cholesterol. One study concluded that each additional 300 mg of dietary cholesterol consumed per day was associated with a 17 and 18 percent increased risk, respectively, of cardiovascular disease and death from any cause. The 2020-2025 Dietary Guidelines for Americans advise that dietary cholesterol consumption should be “as low as possible without compromising the nutritional adequacy in the diet.” The guidelines note that cholesterol naturally appears in small amounts in some animal foods. Eggs are also flagged for their saturated fat content. Each large egg contains 1.6 g of saturated fat. The Dietary Guidelines for Americans recommend capping daily intake of saturated fat at less than 10 percent of calories per day for optimal heart health. For a 2,000-calorie diet, that’s the equivalent of 22 g of saturated fat or less per day.
So are eggs good or bad for you? Taking into account the research as a whole, Shapiro notes that it’s saturated fat in food that raises cholesterol, not necessarily dietary cholesterol. What’s more, “it’s the simple carbohydrates and sugars in foods that increase cholesterol and triglycerides. I wouldn’t worry about eating hard-boiled eggs daily,” she says. However, while eggs are not especially high in saturated fat, if that’s the majority of what you’re eating, the saturated fat could add up. A diet high in saturated fat can lead to high LDL, or “bad,” cholesterol, levels, raising your risk of heart disease, notes the AHA. Individuals with high LDL cholesterol levels should consider reducing sources of both saturated fat and dietary cholesterol.
Is It Safe to Follow the Boiled-Egg Diet?
If you have a history of disordered eating, restrictive diets of any kind (including the boiled-egg diet) aren’t for you. Those living with chronic health conditions, especially any that require taking medication, would be wise to check with their healthcare team before making any dramatic changes to their diet - and the boiled-egg diet would count as dramatic. On the other hand, people who don’t have a history of eating disorders or a current health condition are unlikely to face health issues if they do the boiled-egg diet in the short term. “I consider this a red-carpet diet. It’s only something to try when you want to see results quickly and you’re okay with feeling restricted for a short period of time,” says Shapiro. She notes that this diet takes its cues from the 1960s, a time when “it was considered ladylike and demure to restrict yourself,” she says. But that’s not a healthy headspace to be in.
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Supplementation: A Word of Caution
The book is heavy on the supplements. However there is also a case against having too much supplements. For example you can search on the phrase "antioxidants paradox", which is when too much antioxidants may cause more harm than good.
Tailoring the Diet to Individual Needs
There are 3 simple action plans, ranging from basic, intermediate and advanced, to suit couples who are just starting out, those who have struggled to conceive, to those who are planning to have assisted fertility treatment. There is special material focusing on those who are suffering from PCOS and Endometriosis. There is also material on preventing miscarriages.
The Importance of a Food-First Approach
For all other clients trying to conceive on their own - my recommendation is to consider a food-first approach. This means Adopt a Mediterranean diet that is high in colourful fruits and vegetables, nuts, fish, and olive oil; Reduce your intake in carbohydrates, gluten and sugar.
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