Whether your goal is to build muscle or shed extra kilos, eating a protein-rich diet is always encouraged. Eggs play a crucial role in a high-protein diet, being a versatile and high-quality source of nutrition. As a doctor and a fitness enthusiast, I have read a lot about eggs. Their easy availability and affordability contribute to the popularity of egg-based diets. Porched, scrambled, or hard-boiled — eggs are nutritious in every form. In this article, we delve into the benefits and viability of a 3-day egg diet, providing insights into its components, the weight-loss significance of eggs, and potential drawbacks. I will also share key guidelines for doing this diet correctly to help you get the most out of it.
3-Day Egg Diet — What is it? The 3-day egg diet or egg fast involves consuming primarily eggs and good fats like cheese and extra virgin olive oil, butter, coconut oil, or avocado oil for three days. Consume the entire egg, not just the egg white, as the yolk is packed with essential nutrients. The 3-day egg diet is a low-calorie, low-carb, and high-protein diet that helps people shed weight while maintaining muscle. This diet has taken center stage as it is a ketogenic diet, also known as a 3-day keto egg fast. By limiting carbohydrate intake, a 3-day egg diet pushes your body into a state of ketosis, where the body starts consuming fat for energy.
How To Follow a 3-Day Egg Diet? No matter how eager you are to lose weight, you must only follow the egg diet for up to five days. However, most people choose a 3-day egg diet. Here is a rundown on how to follow a 3-day egg diet: You would eat one whole egg within 30 minutes of waking up and consume at least six eggs in different forms daily during the three days. For every egg you consume, take one tablespoon of vegetable oil. You can consider butter, extra virgin olive oil, coconut oil, or avocado oil. Also, add 1 ounce of full-fat cheese per whole egg. Avoid low-fat cheese for its high carbohydrate content. You should continue consuming an egg-based meal every 3-5 hours, even if you’re not hungry. Take only the highest quality eggs — local pasture-raised eggs from 100% grain-fed chickens. Have an early dinner, approximately three hours before sleep, and drink lots of water — a minimum of 3 liters daily. Eggs have zero fiber content, and water will reduce the chances of constipation on an egg fast.
How Does a 3-Day Egg Diet Help Lose Weight? From facilitating ketosis to curbing cravings, the 3-day egg diet can help you in more ways than one. Here is how an egg diet helps in losing weight. Starts Ketosis — Breaking Fat for Energy Whether you follow Intermittent Fasting or any other weight loss program, ketosis plays a significant role. It is the stage where the body starts metabolizing fat instead of carbohydrates for energy. When it happens, the fat reservoir of the body exhausts, and you start losing weight. Consuming eggs and other healthy fats creates a carbohydrate deficiency in the body and encourages the body to metabolize fat sooner. Choline Content Helps the Liver Break Down Fat The egg is a rich source of choline. You get 145 mg of choline from one egg. It aids the liver in breaking down fat for energy. Other than this, choline keeps you satiated for longer and helps reduce weight. Methionine Keeps Your Liver Healthy An egg has many liver-friendly nutrients. For instance, you get methionine in a good quantity through the egg whites. Methionine is a type of amino acid and can avoid liver damage. Casein Prevents Fatty Liver Disease You will get casein in ample quantities as you consume cheese in a 3-day egg diet. Casein has a proven record of reducing non-alcoholic fatty liver disease (NAFLD). This is a chronic condition causing metabolic dysfunction, insulin resistance, and obesity. In short, a 3-day egg diet ensures all essential nutrients in your diet and promotes proper liver functioning.
Things You Should Watch Out For During a 3-Day Egg Diet Before you start with an egg diet, let me tell you that this egg diet is not about only the good things. Along with good quality protein and many other nutrients, eggs are also high in cholesterol. One whole egg provides 186 mg of cholesterol. If you eat six whole eggs daily, you will consume 1,116 mg of cholesterol. Additionally, if you consume cholesterol from butter and cheese, your total cholesterol intake might reach up to 1,476 mg or more daily. The ideal dietary cholesterol consumption should not be more than 300 mg/day for an adult, even less if you have health concerns. Embarking on a 3-day egg diet may lead to an intake of cholesterol that’s up to sixfold higher than the norm. This excess cholesterol intake increases the risk of cardiovascular disease, cancer, and diabetes. The good news is that only the egg yolk contains cholesterol. If you are serious about this diet, you can only consume egg whites. So, a 3-day egg diet, like most other diets, has its downsides, so you must do it under strict medical supervision.
Benefits of Eggs & Is a 3-day Egg Diet for Everyone? In case you’re wondering why only eggs or what makes eggs so special for someone trying to lose weight, here are a few insights. Eggs are a great protein source and rich in nutrients like vitamins A, B, and D, phosphorus, and fat. Eggs have a high satiety value. Because of this, an all-inclusive egg breakfast can help you control hunger and reduce cravings during the day. Egg protein is easy to digest. Also, it is an excellent source of essential amino acids. So, eating eggs means getting all the essential nutrients from a single source. Eggs have a high PDCAAS value. The higher the PDCAAS value, the more the protein…