In an era dominated by social media influencers and viral trends, extreme diets have become increasingly prevalent. One such figure, known as "The King Of Diet," has garnered attention for his unconventional approach to nutrition, primarily centered around consuming a large number of eggs, particularly egg whites. This article delves into the diet of The King Of Diet, examines the nutritional aspects of eggs, and considers the potential implications of such eating habits. We will also touch on the historical context of extreme diets and the importance of balanced nutrition.
The Rise of the King of Diet
Torraca, known as "The King Of Diet," has become a social media sensation by showcasing his impressive physique and the meals he prepares. He emphasizes a high-protein diet heavily reliant on eggs, particularly egg whites. Torraca posts clips of him cooking up egg-based meals, which are comprised of mostly egg whites. He purchases his eggs in bulk, claiming 400 will only last him four days. He attributes his physique to years of training and a diet consisting of 7 to 10 meals a day, packed with protein. He clarifies that he consumes mostly egg whites, limiting himself to just two yolks out of 100 eggs, to ease his stomach. He also avoids red meat because it makes him feel bloated.
The Allure of Extreme Diets
The King of Diet is not alone in the realm of extreme diets. The Liver King, for example, gained notoriety for promoting a lifestyle based on nine ancestral traits. These individuals often attract attention and followers due to their dedication and perceived results. However, their methods are frequently met with skepticism and criticism from nutritionists and health experts. There have been many social media sensations going viral for their straight diets. Of course, it begins with Liver King, who prides himself on living the nine ancestral traits.
Eggs: A Nutritional Powerhouse
Eggs have long been a staple in bodybuilding and athletic diets. Athletes trying to gain muscle mass have higher protein needs than regular fitness enthusiasts or the general population and eggs are a very convenient protein source at a friendly price point,” registered dietitian Samantha Cassetty told TODAY. A large egg contains approximately six grams of protein, making it a convenient and affordable source of this essential nutrient. Eggs are also rich in other nutrients, including vitamins and minerals.
Historically, eggs have been a cornerstone of bodybuilding diets. Vince Gironda, known as the "Iron Guru," advocated consuming up to 36 eggs per day. The wholesome food is so rich in nutrients that you can live off eating just eggs and still be healthy. Although they are high in cholesterol levels, it is the “good cholesterol” that they possess.
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The Great Egg White Debate
The King of Diet's emphasis on egg whites stems from concerns about fat and digestibility. He claims that consuming whole eggs, with all the yolks, leads to digestive issues. He clarifies that he consumes mostly egg whites, limiting himself to just two yolks out of 100 eggs, to ease his stomach. He also avoids red meat because it makes him feel bloated. He says, “I eat egg whites, no whole eggs…only the egg whites. If I eat the whole egg with all the yolks, I’m going to get deep diarrhea alright? When I have gas, my belly looks like (I’m) 6 months pregnant. I don’t like it.” Because it’s too strong,” he said. “I don’t eat red meat everyday because I notice I get bloated. The next day, I’m so bloated. The eggs take me like a 30, 40 minutes, 1 hour to digest good, it’s gone. Fish takes me like three hours, three hours and a half to feel the good digest to move onto the next meal.
Egg whites are primarily composed of protein and are lower in calories and saturated fat compared to whole eggs. However, the yolk contains beneficial nutrients like vitamin D, choline, selenium, and vitamin B12.
Concerns and Criticisms
The King of Diet's approach has faced criticism from other fitness YouTubers and raised concerns among viewers. Some users questioned his cholesterol levels, with high cholesterol having been linked to eating too many eggs. Despite allegedly consuming 100-or-so egg whites a day, Torraca claims he only consumes two egg yolks in his diet, as it is all the fat he needs.
Registered dietitian Samantha Cassetty notes that consuming 100 eggs a day would be a red flag, indicating a lack of variety in the diet and potential disordered eating habits. She emphasizes the importance of a balanced diet that includes diverse plant-based foods.
The Importance of a Balanced Diet
While protein is essential for building and maintaining muscle mass, it is crucial to obtain it from various sources. Cassetty also said that a large egg has six grams of protein, but you can also get protein from many other sources, including seafood, poultry, Greek yogurt, grass-fed beef and plant-based sources, such as beans, legumes and tofu, so there are many options for Torraca if he ever gets sick of eggs. She further explains that there’s nothing magical about eggs,” Cassetty said, adding that protein from any animal source has all the amino acids needed for the body to help build and maintain muscle mass. “However, this man uses egg whites, which are also low in saturated fat and calories. That can be helpful if you’re watching your intake of either. Meanwhile, you don’t have to eat eggs or animal protein to build or maintain muscle mass.” You can get what you need from a carefully planned plant-based diet, although plant-based athletes may need additional protein from a plant-based protein powder.
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A balanced diet should consist of a variety of foods, including fruits, vegetables, whole grains, and healthy fats. These foods provide essential vitamins, minerals, and antioxidants that support overall health and recovery.
Protein Timing and Calorie Needs
In addition to the source of protein, the timing of protein intake is also crucial. Cassetty said that there’s more to building and maintaining muscle mass than just getting adequate protein from eggs and other sources. Protein timing is key since your body can only use so much protein from a meal. You also need protein and carbohydrates after your workout when your body is in recovery mode. It’s also critical to meet your calorie needs. And, of course, diet is only part of the equation - you also have to participate in an effective strength training program. The body can only utilize a certain amount of protein from a meal, making it important to distribute protein intake throughout the day. Consuming protein and carbohydrates after a workout is also beneficial for muscle recovery.
Historical Context: The Rice Diet
Extreme diets are not a new phenomenon. In the 1940s, Dr. Walter Kempner developed the rice diet, which consisted primarily of rice, fruit, and sugar. This diet gained popularity for its purported weight loss and health benefits.
In 1939, Dr. Kempner originated the basic rice diet which consisted of nothing but fruit, rice, and sugar. He treated his very ill patients with a short course of the diet. In 1942, a major breakthrough occurred by accident. According to the founding legend of the Rice Diet, recounted by Ricers, doctors, and publications since the 1940s, Dr. Kempner instructed one of his patients to eat rice and fruit for two weeks and return to him for a follow-up treatment. The patient, a North Carolina farmer's widow, did not understand Dr. Kempner's thick German accent and thought he had said two months instead of the instructed two weeks. At the end of the two months, the widow returned with dramatic results. Her disease was gone, her heart size was normal, her blood pressure stabilized, and most importantly to the future of the Rice Diet, she had lost 60 pounds. While the medical community played down Dr. Kempner's results, the mass media pick up stories of fantastic weight loss and restored health happening in a town down in North Carolina. Soon, people from all over the world came to Durham.
The Legacy of Matthias Corvinus
Interestingly, the concept of a "king" associated with diet and health has historical parallels. Matthias Corvinus, King of Hungary and Croatia from 1458 to 1490, was known for his patronage of the arts and sciences.
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Matthias introduced new taxes and regularly set taxation at extraordinary levels. These measures caused a rebellion in Transylvania in 1467, but he subdued the rebels. The next year, Matthias declared war on George of Poděbrady, the Hussite King of Bohemia, and conquered Moravia, Silesia, and Lusatia, but he could not occupy Bohemia proper. The Catholic Estates proclaimed him King of Bohemia on 3 May 1469, but the Hussite lords refused to yield to him even after the death of their leader George of Poděbrady in 1471. Instead, they elected Vladislaus Jagiellon, the eldest son of Casimir IV of Poland. A group of Hungarian prelates and lords offered the throne to Vladislaus's younger brother Casimir, but Matthias overcame their rebellion.
While Matthias Corvinus was not directly associated with dietary practices, his reign exemplifies the pursuit of excellence and the importance of a holistic approach to well-being.