Considered a food villain by many, the egg has aroused the interest of nutritionists and researchers. Although still sharing opinions, studies and evaluations point out the benefits and advantages of consuming the food.
Egg menus and diets became popular, promising weight loss and good health results. Combined with a good diet and exercise, the food can bring great results to the heart, muscle gain and weight loss.
Recently, the rise of the egg was so great that the food even won a special day. In Brazil, the 14th of October is celebrated the day of the egg.
Contents
What is egg diet?
The egg diet consists of the inclusion of food in the daily menu. Although there is no fixed or rigid eating plan, the idea is to replace most proteins with the egg or include it with each main meal.
The preference is for the traditional boiled egg, however, it can be prepared in the poached style or cooked with little water so as not to alter its caloric value. In addition to promoting satiety, when cooked, the egg causes more calories to be spent on digestion than it is capable of providing.
There is no standard to follow the diet, it is possible to make adaptations for each person according to preferences and goals. The ideal is to plan the food routine with the help of a nutritionist so that there is no nutritional deficiency or excessive consumption of proteins, since the egg is a highly protein food.
In some models already developed, the promise is to eliminate up to 3 kilos in 7 days, reaching 10 kilos in 14 days. But it is worth mentioning that intense and rigorous diets should not be carried out for prolonged periods and rapid weight loss is not always beneficial to the body.
When combined with a balanced diet, the boiled egg can be eaten frequently, bringing health benefits, but it should not be the basis of all food. Regardless of the purpose, food should consist of a varied and nutritious menu.
However, increasing breakfast with at least 1 unit gives you more satiety, reducing hunger throughout the day. In addition, for healthy people, there are no significant changes in cholesterol and triglyceride levels.
Chemical composition of the egg
The egg is a protein food of high biological value. Its nutritional composition corresponds to 20% of the daily protein recommendations for a healthy adult.
The food has a complex structure, hindering the digestion process. This is great for those who want to lose weight, as it generates a negative energy balance. That is, the body spends more calories to digest it than it is able to supply.
Structural complexity also assists in satiety, making the feeling of hunger take longer to appear. Thus, the tendency is to eat less with the next meals.
On average, a boiled egg (100g) provides 70 calories to the body, while a fried egg provides approximately 115 calories. Among the nutrients and vitamins found in a unit, the ones that stand out the most are:
- Choline (directly associated with the prevention of fetal abnormalities, maintenance of cell membranes and neurological transmissions);
- Ovoalbumin (contains the 9 essential amino acids important for muscle reconstruction and recovery);
- Leucine (responsible for protein synthesis after meals);
- Poly and monounsaturated fats (good fats);
- Zinc;
- Calcium;
- Vitamins A, E, D, K and B12;
- Biotin (helps in the health of hair, nails and skin);
- Tryptophan (precursor to serotonin);
- Know ores.
Clear
The egg white is made up of 88% water, 15 calories and 3 grams of protein. Rich in albumin and with low energy value, this part of the egg is usually the most consumed by those who want to supplement their protein intake, representing a pure source (there is no fat in the egg white).
A gema
The yolk has 49% water, 65 calories and 3 grams of protein. It is a source of monounsaturated and omega-3 fats, which are called good fats, essential for the proper functioning of biological processes.
In addition to being rich in nutrients that aid in the cellular communication of the nervous system, being great for the brain, eyes and for regulating blood fats, the yolk has a high value of lecithin, a nutrient difficult to be found in other foods . Its main role in the body is to control levels of fat and cholesterol, and assist in the gastrointestinal system.
One yolk offers 1 gram of lecithin, while the recommended dose for a healthy adult is 6 grams per day.
Egg Benefits
Although the diet is used, most of the time, by those who want to lose weight, lose fat or increase lean mass , the egg is an extremely nutritious food, with several essential amino acids – which are substances that the body is unable to produce and therefore must be ingested by food.
Understand a little more about each of the substances and benefits:
Hill
It composes the B complex vitamins , acting on obtaining energy, metabolizing nutrients, transmitting nerve impulses, collagen synthesis and reducing cholesterol concentrations.
The egg, therefore, promotes a series of benefits through the action of choline, which can improve the cardiac, neuronal, bone and metabolic system.
Vitamin B12
The function of vitamin B12 is in the metabolization of proteins and fats for energy. Therefore, the substance helps those who want to lose weight, as there is a metabolic increase through its action.
Ovoalbumina
The substance acts in the body making the transport of nutrients, such as calcium and magnesium, helps to control osmotic balance (water balance), in addition to being a source of proteins of high biological value, helping to gain muscle mass.
Biotin
Also called vitamin B7, biotin acts in obtaining energy, producing fatty acids and amino acids, in addition to helping metabolize proteins and amino acids in nail and hair tissues.
On average, a boiled egg can provide up to 25 mcg of biotin, with the recommended daily intake of the substance being 30 mcg for adults.
Tryptophan
The egg is rich in the substance tryptophan, which stimulates the production of serotonin in the brain. With the stimulation of serotonin, the sensation of pleasure and well-being are elevated, which generally leads to a reduction in emotional hunger.
When ingested, the substance goes through several processes until it is converted into serotonin and melatonin by the brain. These components indirectly assist in maintaining or reducing weight, as they act on the nervous system and on sleep regulation, bringing more mood stabilization and improving well-being.
Frames anxiety and stress can result in emotional hunger, that is, the desire to eat – especially sweets and fats – even already being satiated. The egg, rich in tryptophan, stimulates a more balanced diet based on emotional improvement.
Glycemic control
Because it is rich in protein and low in carbohydrates , the egg does not cause glycemic changes when digested. But in addition, when associated with high-carbohydrate meals, the egg tends to slow digestion and prevent spikes in blood glucose.
The biggest problem with sudden increases in blood sugar is that the body releases large amounts of insulin in order to stabilize the blood glucose level again.
The action of the hormone aims to capture blood sugar, but keeps it from decreasing. The result is that hunger will return soon.
Therefore, the association of the egg with the meal makes digestion slower, hunger is delayed and insulin spikes are minimized.
Lutein and zeaxanthin
These components are present in the macula, part of the eyeball and, therefore, act in the composition of vision. Intake of lutein and zeaxanthin can reduce the risk of cataracts and, consequently, blindness, especially in patients with advanced age and diabetes .
Adiponectina
It is an abundant substance in the body, produced mainly in adipose tissue, responsible for important actions in the cardiovascular and endocrine system, acting in the response to insulin and in the regulation of energy metabolism.
The hormone facilitates beta oxidation of lipids and prevents fat from accumulating in the blood. There are studies that correlate the hormone with insulin sensitivity.
Thus, people with lower levels of adiponectin may be at greater risk of developing diabetes.
It is also indicated that the substance can still act in the regulation of lipid levels and, possibly, decrease the levels of bad cholesterol (HDL) and increase of the good cholesterol (LDL).
Antioxidants
The egg is rich in flavonoids, vitamin E , zinc and selenium. These substances can minimize the degenerative processes, reducing cardiovascular risks, some types of cancer and neuronal diseases.
Recent research suggests that the egg, in the process of digestion, may favor the production of peptides that act in a similar way to ACE inhibitors, which is a drug prescribed to lower blood pressure.
What is the egg diet for?
The most indicated benefits of the diet are the weight loss and the increase of the lean mass . Those who want to reduce measures more quickly can opt for a more restricted menu, which is planned with little energy intake and higher levels of protein, favoring that the body burns more calories than it consumes.
In addition, the egg complements the diet, being a product rich in several essential nutrients to the body. People who want to reduce measures, increase lean mass and better recover muscles after physical activities can resort to diet.
In order to increase the intake of proteins low in fat and carbohydrates, reducing the insulin spikes, the diet also proves to be quite efficient.
The more restricted pattern is usually done for 3 or 5 days and promises to reduce from 3 kilos without affecting muscle composition.
Another way to combine the egg in the diet is to consume it more often, even daily, but without drastically lowering caloric levels. The modality is quite common for those who perform hypertrophy exercises (increase in lean mass), because food is an accessible source of protein and of high biological value.
Egg diet lose weight?
If the calorie reduction is maintained or reduced, the egg diet helps with weight reduction. However, to achieve better results, it is necessary to combine a balanced diet with healthy habits and the practice of physical activities.
The high level of protein makes food more satiety and reduces insulin spikes, minimizing the urge to eat again after a few hours.
Another factor that can help with weight loss is the slower digestion of the egg. These factors cause the diet to naturally reduce the amount of food eaten, resulting in weight loss.
In addition, when associated with weight training , the diet promotes an increase in muscle mass and, consequently, accelerates the metabolism, causing fat cells to be reduced.
As for restrictive diets, they dramatically decrease the amount of calories ingested. Therefore, it is not only the egg that promotes weight reduction, but caloric restriction.
Types of restrictive diet
The restrictive diet consists of reducing the caloric intake and inserting the egg on the menu . However, it is not enough to just consume the food, as it is important to combine it with a balanced and moderate diet.
It is always recommended to consult a nutritionist, endocrinologist or nutrologist to develop an adequate diet plan. But studies show that eating boiled eggs for breakfast helps satiety throughout the day, causing fewer calories to be eaten at other meals.
In addition, there is a process called food thermogenesis, in which the body spends energy to digest food. Each food has a different thermogenic rate, depending on the composition (more proteins, more fats, more carbohydrates).
Protein is the nutrient that most requires caloric burning during digestion. Recent studies suggest that between 20% and 35% of the energy value of a highly protein food is spent on digestion itself.
As the egg is rich in proteins and has a low calorie index, the digestion process has a negative balance, helping with weight loss. Following the results of the research, the cooked food would have a caloric reduction of at least 20%, offering the body about 70 calories.
Among the menus and methods of carrying out the restrictive egg diet, the most common are:
Boiled egg diet 7 days
The egg and other lean proteins are combined with low-carbohydrate vegetables for 7 uninterrupted days. The modality aims to deplete the immediate sources of energy, coming from carbohydrates, encouraging the burning of fat.
Since the diet period is relatively long, varied salads, vegetables and some fruits can be included in the menu, as long as the glycemic index of the meal remains low.
Low carb egg diet
The egg is inserted in every meal and carbohydrates are reduced as much as possible. In general, it lasts a maximum of 3 days, as the modality is very restrictive.
Foods such as leafy greens, lemon juice and other lean proteins can be attributed to the diet if it is followed for a longer time.
Egg diet 3 days
Low-carbohydrate eggs and vegetables are allowed, but in addition it is recommended to consume 1 orange in a daily meal.
In this mode, unlike low carb, the egg does not need to be eaten at every meal. Thus, many menu suggestions are made up of meals based on non-carbohydrate foods.
Egg White Diet
It consists of basing protein sources on egg whites and carbohydrates in boiled potatoes . The less rigid version allows the consumption of 1 whole egg and natural yogurts during the day. But the more restrictive diets reduce the diet to egg whites and potatoes.
As it is very nutritionally limited, the diet should not be followed for many consecutive days.
USP boiled egg diet
The diet, unlike the previous ones, has a ready menu. Despite its name and popularity, USP manifested itself denying the authorship or publication of the food routine.
In this modality, the menu consists of a drastic reduction in calories and carbohydrates, associated with the consumption of leaves, vegetables and, of course, eggs.
The published menu lasts 7 days, but it is possible to restart the process, making the diet last up to 14 days. The mode should not be continued for more than 2 weeks.
Types of protein diet
Unlike the restricted diet, which generally should not exceed 7 days, the protein diet can be followed for longer periods, depending on the menu adopted.
Allied with those looking for muscle building, definition and hypertrophy, the menu consists of inserting the boiled egg in meals as a source of obtaining lean protein. The more restricted modalities indicate replacing protein sources with eggs, especially egg whites, due to the low concentration of fats.
The less restrictive types indicate that meals are reinforced with 1 or more eggs. Thus, there is not necessarily a caloric reduction, but an increase in protein concentrations and a decrease in carbohydrate.
Among the most common menus and modalities for protein diets are:
Boiled egg and chicken diet
Since egg and chicken are lean sources of protein, the inclusion of these foods in daily meals promotes a significant increase in the substance. In general, the diet can help maintain and increase lean mass.
Carbohydrate levels should be low, but if the diet is followed for a longer time and combined with physical activities, the tolerance for ingesting carbohydrates is greater than in restrictive diets.
Egg and Sweet Potato Diet
The main point of this food modality is to concentrate protein sources in eggs and carbohydrate sources in sweet potatoes .
The diet aims to provide energy through complex carbohydrates, coming from sweet potatoes. Thus, the body has sources for obtaining energy, prevents muscle breakdown and reduces insulin spikes.
In general, bodybuilders in periods of intense training, weightlifters or athletes who aim to intensify the results follow the diet for longer periods, and may extend the practice for a few months.
Egg in food reeducation
Many nutritionists indicate that the egg should only be avoided in cases of food allergy and that, despite having a high amount of cholesterol, the food increases HDL (good cholesterol), offering no health risks.
Currently, the egg is considered a superfood due to the high nutritional index and, therefore, those who do a food reeducation can include it in food planning.
Therefore, inserting eggs on the menu, whether daily or weekly, can bring numerous benefits, without the need to adopt restricted eating habits.
How to make?
In cases where there are no ready-made menus, diets can be planned through the association of boiled or scrambled eggs with other protein foods, low glycemic index (low carbohydrate) and low fats.
To make equivalent changes on the menu, it is possible to compare proteins and choose those approximate foods. For example, there are food groups that can be easily replaced, such as:
- Proteins : grilled chicken fillet, grilled or roasted fish fillet, portion of canned tuna, lean red grilled meat;
- Fibers and vitamins : vegetables, fruits and vegetables can be added or changed in the menu, varying the nutrients ingested. For example, zucchini, carrots, cabbage, broccoli;
- Salads : Green leaves can be easily changed, such as lettuce, arugula and watercress;
- Carbohydrates : except in sweet potato diets, carbohydrate sources can be changed with each meal, such as oats, brown rice, bananas or other whole grains.
Diets that have a ready menu do not always recommend the replacement of foods, schedules or duration, for example in the USP egg diet. But in a way that food is freer and can be planned by each person, food variation can be a good ally in maintaining the diet.
In addition, it is recommended to increase fiber consumption and maintain hydration . Therefore, the consumption of salads and whole grains, together with adequate amounts of water, at least 2 liters daily, prevents constipation.
For those who want to increase muscle mass or accelerate weight loss, combine physical activities and maintain regulated sleep favor the results, as both improve well-being and decrease anxiety, which can prevent the continuation of the diet.
In order to carry out dietary reeducation, it is necessary to develop a long-term plan. The idea is that it is not a difficult or tiring routine to follow. The premise, therefore, is not to restrict any food and not to follow any rigid menu.
Thus, a balanced and permissive diet follows, in which, in general, all foods are allowed, except in cases of allergy or intolerance.
A nutrologist or nutritionist should assist in re-education in order to build an adequate menu, meeting nutritional needs and bringing a healthy relationship with food. Then the egg can be inserted according to each person’s food preferences.
For example, it is possible to vary the modes of preparation, choosing to make it cooked, stirred, omelet and even fried. As dietary reeducation does not define a menu, intake can also vary in quantity and frequency, always maintaining balanced choices that bring food satisfaction.
Difference between quail egg, white, rustic and organic
Quail egg
It is the smallest of all, with about 12 grams. Due to its size, the quail egg has 19 calories per unit, however, its nutritional composition is more concentrated compared to the white egg. About 5 units correspond to 1 egg white.
White and brown egg
The difference in color is essentially due to the breed of the hen, which may have more white or brown feathers. What really determines the nutritional composition and characteristics of the egg is how the chicken is raised.
Free-range eggs
Raised in open places, chickens have a more diverse and natural diet, without the use of hormones or medicines to stimulate egg production.
Some studies point out that there can be a significant difference of vitamin A between free-range and free-range eggs, reaching 4 times greater.
Organic eggs
Organic eggs are very close to free-range eggs, with free-range chickens and without the use of hormones to stimulate production. The difference consists of feeding the animals, which is made only with organic food.
This to branch
It has less accentuated flavor and color due to the way the chickens are raised.
In order to increase production, the animals are kept in cages, with control of food, temperature and light. Medicines are often applied to stimulate chickens’ performance.
For this reason, the one that differentiates the farm egg from the others is mainly related to the treatment that the chicken receives.
How to consume the egg
The boiled egg is generally the most suitable form for those who are on a restrictive diet. But there are several ways to prepare a tasty meal, varying the menu and enjoying the benefits and nutrients of the food:
- This is the beginning;
- Omelet;
- Scrambled egg;
- Fried egg.
Egg-based recipes, such as sighs and eggnog, are ways to eat the food, however, it is possible that food and nutritional characteristics are lost when cooking or baking it. For those looking for faster weight loss, it is worth remembering that these recipes are added with other ingredients, such as sugar, flour and spices, making the food more caloric.
However, other precautions must be taken in the preparation. The consumption of raw eggs increases the risk of contracting salmonella infection, a bacterium present in the intestines of chickens that can affect the egg.
The main tip is to avoid consuming raw food. A few minutes of cooking is enough for salmonella to no longer pose any health risks.
How to preserve eggs
Not everyone can buy eggs directly from the farms, so it is always necessary to be aware of the validity. For this, choosing products of known origin is essential, as soon as the expiration date is marked on the packaging.
In general, egg cartons that have a cracked or broken unit should be avoided. But if the cracked shells are only noticed when preparing food, that unit should be avoided.
It is also recommended not to leave other foods or products close to the egg, as soon as its shell is porous and tends to absorb odors.
Although most refrigerators have spaces for eggs on the door, it is recommended that they be stored on the shelves so that constant temperature variation is avoided.
In addition to storage precautions, keeping the product fresh is not always possible. Therefore, it is recommended to test each unit before starting the preparation.
For this, it is possible to dip the eggs in a container with water. When the food is fresh and fit for consumption, it sinks. Thus, the older, the lighter the egg gets.
After the shell is broken, the yolk can be stored in the refrigerator for up to 24 hours, as long as it is in a covered container. The clear one lasts up to 3 days.
How to prepare boiled eggs
The egg should be at room temperature and placed directly in the boiling water. The technique is so that the peel does not break during cooking.
The time can vary between 6 and 10 minutes, depending on the consistency that the egg is desired.
- 4 minutes : soft and hot yolk but still liquid;
- 6 minutes : soft yolk and partially cooked;
- 8 minutes : hard yolk and in the middle half soft;
- 10 minutes : hard yolk and egg white.
How to prepare poached eggs
A pot of water should be boiled and, when it boils, add a spoonful of white vinegar. This prevents the yolk from scattering or spreading, causing the egg to lose its shape.
Over a low heat, the eggs should be added carefully so that they do not mix and maintain their shape. One of the traditional cooking modes indicates that, after inserting the eggs, the fire must be turned off and the pot covered. Thus, cooking takes place through heat.
With a skimmer, gently remove the eggs after 4 minutes.
How to prepare scrambled eggs
The ideal for those who are on a diet of eggs is to prepare them with little or no fat, so that their caloric value is not altered.
You should break the eggs in a container, add salt and mix them well until the mixture is homogeneous. With a non-stick frying pan heated without oil or with as little as possible, the eggs should be carefully poured and stirred slowly until they are at the desired point.
How to prepare omelet
The process is very close to scrambled eggs, but after pouring the beaten eggs into the pan, it must be covered until the food is cooked.
In general, the omelet is added with spices or other foods. To make the meal more enriched, you can add tuna, turkey breast, white cheese, parsley, tomato, as well as herbs, such as oregano and pepper.
Menu
Boiled egg diet 7 days
Some menu suggestions that are associated with the 7-day diet include devising an eating plan of 3 low carb daily meals.
The egg must be present in at least 1 meal and the menu must be repeated during all days of the diet or undergo the smallest change possible.
- Breakfast : 2 hard-boiled eggs and 1 cup of unsweetened coffee OR 2 eggs, 1 portion of oats and 1 portion of banana;
- Lunch : 1 serving of grilled chicken, 1 serving of vegetables and green leaves OR Salad and 1 serving of sweet potatoes for lunch;
- Dinner : 1 serving of sauteed vegetables and green leaves OR Vegetables and 1 serving of chicken.
Other options suggest consuming 1 orange or a grapefruit (crossing citrus fruits), throughout the day, usually divided between the two main meals.
The menu is also known as the egg and grapefruit diet.
- Breakfast: 2 boiled eggs and 1/2 orange;
- Lunch: 1/2 roasted chicken breast, broccoli and 1/2 orange;
- Dinner: 1 serving of fish and 1/2 orange;
Low carb egg diet
- Breakfast : 1 boiled egg and pure lemon juice;
- Lunch : 2 boiled (or scrambled) eggs, green leaves and 1 portion of sauteed vegetables;
- Dinner : 1 egg + 2 boiled egg whites, 1 serving of salad or sauteed vegetables.
It is possible to combine other protein foods, concentrating the amount of protein in meals.
- Breakfast: 1 boiled egg and pure lemon juice or pure coffee;
- Lunch: 1 boiled egg, 1 grilled chicken fillet and green leaves;
- Dinner: 1 cooked egg white, 1 portion of grilled fish and green leaves.
Egg diet 3 days
There are ready-made menu options that suggest combining a food source of carbohydrates (such as rice or wholegrain flour) with the boiled egg at each meal, seeking to balance the intake of lean proteins and reduce the consumption of calories.
- Breakfast: 2 boiled eggs and 1 orange;
- Lunch: 2 egg omelet with spinach and mushrooms;
- Dinner: 1 serving of grilled chicken and a green salad.
In general, fried foods, white pasta, refined sugar, fatty meats and products rich in sodium should not be consumed on diet days.
Egg White Diet
The menu suggestion is:
- Breakfast : 1 portion of oats, 1 cup of unsweetened lemon juice or 1 cup of coffee and 2 cooked egg whites OR 1 banana, 1 cup of unsweetened coffee, 3 cooked egg whites;
- Lunch : 1 boiled potato, 2 boiled egg whites, green leafy salad OR 2 tablespoons of brown rice, sauteed vegetables, 2 boiled egg whites, half boiled potato;
- Afternoon snack : 1 cooked egg white and 1 glass of unsweetened lemon juice OR 1 egg white and 1 apple;
- Dinner : 2 boiled egg whites, 1 boiled potato, salad OR braised vegetables, 1 boiled potato and 3 boiled egg whites.
Diet to this to USP
The diet has a menu stipulated for 7 days, which can be restarted after the end of the first week, also repeating meals.
Monday:
- Breakfast: Coffee without sugar and 1 boiled egg;
- Lunch: 2 boiled eggs seasoned with natural herbs;
- Dinner: Lettuce salad with cucumber and celery at will.
Tuesday:
- Breakfast: Coffee without sugar, 3 units of cracker water;
- Lunch: 1 grilled steak and fruit salad to taste;
- Dinner: Ham at will.
Wednesday:
- Breakfast: Coffee without sugar and 3 crackers;
- Lunch: 2 boiled eggs, green beans and 2 toasts;
- Dinner: Ham and salad seasoned with olive oil.
Thursday:
- Breakfast: Coffee without sugar and 3 crackers;
- Lunch: 1 boiled egg, a carrot and 1 serving of minas cheese;
- Dinner: Fruit salad and 1 plain yogurt.
Friday:
- Breakfast: 1 raw carrot seasoned with lemon and unsweetened coffee;
- Lunch: Grilled chicken at will;
- Dinner: 2 boiled eggs and 1 carrot.
Saturday:
- Breakfast: Coffee without sugar and 3 crackers;
- Lunch: Fish fillet with tomato at will;
- Dinner: 2 boiled or scrambled eggs with 1 carrot.
Sunday:
- Breakfast: Coffee without sugar;
- Lunch: 1 grilled steak and fruit at will;
- Dinner: Free food, but free of sweets and fried foods.
Boiled egg and chicken diet
The menu tends to keep carbohydrate intake extremely low, increasing the consumption of eggs and lean meats. Food can be adapted according to preference.
- Breakfast: 2 boiled eggs + 2 egg whites, coffee without sugar;
- Lunch: 3 boiled egg whites, 1 grilled chicken fillet, green leaves;
- Snack: 2 boiled eggs, 1 measure of whey protein or other lean protein;
- Dinner: 3 boiled egg whites, 1 chicken fillet, 1 portion of sauteed vegetables.
Egg and Sweet Potato Diet
The modality consists of the association of proteins and complex carbohydrates, forming an energy source of slow absorption.
- Breakfast: 2 boiled eggs + 2 egg whites, 1 serving of cooked sweet potatoes;
- Lunch: 3 boiled egg whites, 1 portion of cooked sweet potatoes, sautéed vegetables, green leaves;
- Snack: 2 boiled eggs, 1 portion of grilled chicken;
- Dinner: 1 egg + 3 boiled egg whites, 1 serving of sweet potatoes, 1 serving of whole grain cereal (rice or oats).
Advantages of the egg diet
- It is a low cost food and easy to find;
- The increase in protein helps in building and maintaining muscle;
- The egg is considered a superfood, due to its high nutritional value;
- It tends to promote satiety. Because it is low in carbohydrates, it does not cause glycemic spikes;
- In general, it can be adapted according to routine and preferences.
Disadvantages of the egg diet
- It tends to have very restrictive menus and little food variety;
- Not everyone adapts to carbohydrate restriction;
- The most restrictive methods can be difficult to follow;
- As with any severe diet, it can bring harm to health, including subsequent weight gain;
- The increase in protein, without proper medical monitoring, can overload the kidneys.
Scratchs
Drastic changes in diet can cause poor body responses. Dizziness, weakness and malaise can manifest itself especially in the beginning of the restrictive diet. In addition, the withdrawal of carbohydrates can decrease the mood and increase fatigue .
As the suggested menus tend to be very restricted, there are risks of causing nutritional deficiencies, especially when the food routine does not allow many food exchanges.
In the long run, some recent studies point out that diets high in protein and low in carbohydrates affect the overload of the kidneys. This generates an increase in the volume and weight of the organs, in addition to accentuating the possibilities of developing kidney stones.
A study published by the American Journal of Clinical Nutrition suggests higher risks for heart and ischemic stroke in men who eat more than 6 eggs a week. The condition does not appear, according to the study, equally in the women monitored.
There are also several recent studies that point to the possible inefficiency of rigid diets, in which the patient tends to regain weight when finishing the diet. Any diet that eliminates weight quickly can cause the recovery of lost pounds as soon as normal food is resumed.
In addition, nutrition and food psychology centers indicate that severe, restrictive and long-term diets can affect eating disorders, such as binge eating, bulimia and anorexia .
Contraindications
People who are allergic to egg protein or who have kidney problems should not follow the diet or increase food intake without consulting a nutritionist. As the food is rich in proteins, if there is a change in the functions of the kidneys, the accumulation of proteins in the body can occur.
In cases of unregulated cholesterol, the diet should be strictly indicated by a nutritionist.
Care before the diet
Every diet or food change must be accompanied by a professional . Before including eggs in the diet, the doctor or nutritionist can order tests to check the nutritional needs and possible impacts on the body.
Total proteins
The test makes a complete measurement of the levels of proteins in the body, such as the ratio of albumin and globulins. The results make it possible to identify kidney and liver diseases, in addition to showing the lack or malabsorption of the nutrient.
Creatinine
The substance is eliminated by the kidneys. When there are kidney problems, the level of creatinine in the blood is high. The primary function of the test is to report kidney failure.
Urea
When the body metabolizes proteins, the liver produces urea. The substance is eliminated by the kidneys, so high levels in the body can mean kidney malfunction.
24-hour proteinuria
The test measures, over 24 hours, the amount of protein eliminated in the urine. In general, a healthy person loses 150mg of protein in that time. When this value changes, the urine tends to be foamier, indicating damage to the components that filter the blood inside the kidneys.
Glycemia
As the diet tends to reduce carbohydrate intake, blood glucose can be affected. The test identifies the possibility of diabetes or changes in blood insulin.
Blood count
Ideal to draw a panorama of the clinical picture, being able to identify the presence of anemias or immunological alterations. Therefore, the exam is ideal to check if the food lacks any nutrients or vitamins.
Curiosities
Egg whites, when beaten, acquire a light, airy consistency and their volume grows rapidly, forming the famous snow white. The culinary tactic alters the results of recipes, being used a lot in sweets, due to the lightness and consistency that it gives to the final food.
The soft mousse is constituted because there is great absorption of air by the proteins of the egg. When beating the egg whites, air bubbles are formed and are retained by the elements of the egg. The bubbles are increasingly degraded, becoming smaller, until they are fully incorporated, forming the clear in snow.
Food is a source of essential nutrients for the proper functioning of the body. Every diet must meet the needs of the body and provide physical and mental well-being.
The egg, which was once feared by nutritionists, is a rich source to complement the dietary routine. The ideal is to associate it with healthy practices and nutritional monitoring.
In addition to talking to your doctor, at Hickey solution you know more about the benefits of food and how they can improve your health! Check out our other texts!
