The 'egg diet' or 'egg regimen' is a popular diet that has emerged over time. It involves, for a few days:
Eggs are low in calories and rich in protein. What's more, they make you feel full, thereby helping you control your appetite (1). They are also a good source of micronutrients (vitamin B12, D, selenium, zinc, etc.).
This radical, low-calorie diet provides, on average, around 800 to 1,000 kcal per day, which is very low and can stress the body. Therefore, an egg diet is only followed for a few days, a week at most.
The egg diet should normally allow you to lose 2 to 4 kilos in a short week of dieting (5 to 7 days).
This weight loss is due to:
This diet, with its promising goals, is potentially effective while being rather old-fashioned.
Although it is recommended by certain nutritionists such as Jean-Michel Cohen, it is often criticised for being difficult to follow (reducing the amount of carbohydrates consumed can be challenging), and for the significant risk of the yo-yo effect (gaining weight back after the diet).
Contact a health professional for advice before trying this diet, and if you do decide to go ahead, be sure to follow the precautions below.
Even in healthy people, such a radically low-calorie diet requires at least these 3 precautions to be taken:
High protein levels in the egg diet can overload the liver and kidneys, especially in people already suffering from pathologies associated with these organs (4). In general, this type of diet is strongly discouraged in the following cases:
Even outside of these conditions, be sure to seek advice from a health professional before following this restrictive diet.
The egg diet generally recommends that you prioritise these foods:
As for the foods to be avoided in this context, they are generally:
Breakfast:
Morning snack:
Lunch:
Afternoon snack:
Dinner:
Breakfast:
Morning snack:
Lunch:
Afternoon snack:
Dinner:
Breakfast:
Morning snack:
Lunch:
Afternoon snack:
Dinner:
In case of severe fatigue, headaches or other significant symptoms, gradually reintroduce a supply of complex carbohydrates (wholemeal rice, quinoa, oats, etc.)
For a 7-day egg diet, simply maintain a similar meal structure and composition by continuing the diet for 4 more days.
In addition to reducing your intake of carbohydrates, following an egg diet can lower your intake of micronutrients due to the lack of dietary diversity (despite the nutritional richness of eggs), and thus can be responsible for deficiencies that are problematic for your health.
It is therefore in your best interest to accompany this diet with a course of dietary supplements, namely:
References
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