How many eggs per day for weight loss?

A 2018 study found that eating three eggs a day for 12 weeks helped people with overweight and obesity to lose weight and retain lean muscle mass, compared with people who ate no eggs. However, the authors added that eggs might not be the best option for a high protein diet.

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The egg diet is a high protein low carbohydrate and low calorie diet that may help some people lose weight. Eggs are a key ingredient and one of the diet’s primary sources of protein. In some versions of the diet, a person will eat only eggs. In this article, we look at whether this diet has any merit and whether it is healthful and safe to try. There are several different versions of the egg diet. In each one, eggs are the main focus for protein intake. Some things a person can consume are: plain boiled, poached, or scrambled eggs water and zero-calorie beverages Other ingredients will depend on the version the person is following. The number of calories and servings will vary depending on the individual’s sex, height, and activity level. The diet does not allow: butter or oil, including for cooking the eggs

starchy carbohydrates, such as potatoes, rice, and bread

sweets and foods that are high in sugar Here, learn more about the three main versions of this diet. Traditional egg diet In the traditional egg diet, a person can eat protein from other sources. The traditional egg diet is the most popular version. It is similar to other diets with a high protein and low carbohydrate content. As well as eggs, a person can eat: lean protein

low carbohydrate vegetables, such as kale, broccoli, and spinach

fruits, usually 1–2 servings a day High carb foods, such as pasta, bread, and rice, are off limits. An example of a meal plan could include: Breakfast: Two eggs and a low carb vegetable. Lunch: Lean protein with a green salad. Dinner: Eggs or lean protein and low carb vegetables. Egg and grapefruit diet On this meal plan, a person follows the same low carbohydrate, high protein guidelines as above. They also eat half a grapefruit with each meal. An example of a meal plan could include: Breakfast: Two eggs and half a grapefruit. Lunch: One serving of lean protein with spinach and half a grapefruit. Dinner: One serving of lean protein, such as fish or eggs, with half a grapefruit. Extreme egg diet This version only allows for eggs and water at every meal. It is very restrictive and probably difficult for most people to follow for any length of time. Eating one type of food is not a safe way to lose weight, as it may lead to nutritional deficiencies. Which other high-protein foods may help a person lose weight? Find out here. Is it effective? Share on Pinterest The egg diet could cause constipation, as eggs do not contain any fiber. There is no research to show that a specific egg diet is safe or effective. However, research into egg consumption as part of a weight loss diet and the impact of eggs overall may give some clues. All versions of the egg diet result in eating fewer calories, and they may help a person lose weight in the short-term. The diet is high in protein, and there is some evidence that a high-protein diet can help with weight loss. In 2015, a group of scientists reviewed the possible benefits of a high-protein diet. They cited evidence showing that a high protein intake may help prevent metabolic syndrome, obesity, type 2 diabetes, and cardiovascular disease due to atherosclerosis. They also noted that protein can help a person feel full, which means they are less likely to overeat. This can help a person lose weight. Are eggs a good choice for people with diabetes? Find out here. Eggs are a good source of protein. One medium boiled egg, weighing 44 grams (g), provides around 5.5 g of protein, or about 10–12% of an adult’s daily recommended intake. Eggs also provide important vitamins and minerals, including calcium, iron, magnesium, phosphorus, potassium, selenium, folate, choline, vitamin A, vitamin B-12, vitamin D, and various antioxidants. However, an egg diet may not be the best approach for losing weight and keeping it off. A restrictive diet can be hard to follow, and people may regain what they have lost if they return to their usual diet. A 2018 study found that eating three eggs a day for 12 weeks helped people with overweight and obesity to lose weight and retain lean muscle mass, compared with people who ate no eggs. However, the authors added that eggs might not be the best option for a high protein diet. The keto diet is a high-fat, adequate-protein, low-carb diet designed to help people lose weight. Learn more here.

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Last updated Sep 19, 2019