Undertaking an all-egg diet sheds kilos fast, but is it good for long term?

Eggs - the marvels of nature encapsulated in a fragile shell, have long been hailed as a powerhouse of nutrition. But amidst the wellness buzz, a conundrum looms large: Should one venture into the realm of an all-egg diet? If you've got an egg-citing love for eggs, then the egg diet might just crack you up - especially if you are looking to shed a few extra kilos.

There is a bit of celebrity backing as well. Bollywood King Shahrukh Khan, reportedly, consumed a variety of egg dishes like egg bhurji, sunny side up and egg salad to sculpt his drool-worthy body for Pathaan. On international waters, Nicole Kidman's diet regime before her role in "Cold Mountain" consisted exclusively of hard-boiled eggs. The question arises: Must you embark on the same path? Experts say - it's complicated!

Take it from nutritionists - there is no one-size-fits-all approach to a healthy diet plan. However, a study conducted by the National Institute of Health, U.S., states that egg breakfast enhances weight loss when combined with an energy-deficit diet. As we peer deeper into the egg diet cosmos, we delve into how adopting eggs within a meal plan can assist you in slimming up faster.

What is an all-egg diet?

Nutritionist Nmami Agarwal breaks down an all-egg diet for us. The egg diet is a weight loss plan where you make one of your daily meals revolve around eggs. It's a plan that focuses on fewer calories, fewer carbs, and more protein, aiming to help you lose weight quickly without compromising on a lot of muscle mass.

Unlike a formal, book-defined diet, the egg diet comes in different versions, like the egg-only or boiled egg diet. No matter the version, you'll have three meals a day with no snacks and stick to water or calorie-free drinks. Some versions are more flexible and include foods like grilled chicken, fish, and steamed veggies, but they steer clear of starchy foods and sugar.

Expert take on all-egg diet

Nutrition experts swear by boiled eggs! A single egg provides you with six grams of protein and is richly infused with essential nutrients such as vitamin A, vitamin E, vitamin B12, vitamin B9 (folate), and lutein. "Eggs are a superfood," exclaims Tanisha Bawa, a New Delhi-based health expert and certified nutrition coach who has founded the nutrition venture TAN|365.

Bawa lists down the key benefits of incorporating them into your diet:

1. Eggs are known to improve your cholesterol profile as they increase HDL (high-density lipoprotein) i.e. good cholesterol. People who have higher levels of HDL usually have a lower risk of heart disease, stroke and other health problems.
2. In addition, eggs support brain health due to their rich content of choline, a nutrient essential for constructing cell membranes and contributing to the production of signaling molecules in the brain, among other vital functions.
3. Eggs contain two antioxidants that offer robust protection to the eyes. These antioxidants, namely lutein and zeaxanthin, are primarily found in the yolk. When consumed, lutein and zeaxanthin accumulate in the retina, the eye's sensory area, shielding it from the potentially damaging effects of sunlight.
4. Adequate protein intake is of utmost significance, and eggs stand out as an exceptional source of top-notch protein, boasting an ideal Amino acid profile. Ensuring sufficient protein consumption can contribute to weight loss, bolstering muscle mass, reducing blood pressure, and promoting optimal bone health.
5. Because eggs contain high-quality fats and protein, they aid in maintaining balanced blood sugar levels, ensuring prolonged satiety throughout the day. "For both myself and my clients, I prioritise a breakfast abundant in fats and protein, such as eggs and avocado, to promote stable sugar levels, leading to sustained feelings of fullness and increased productivity," informs Bawa.
6. Eggs have minimal carbohydrates and fats but a higher protein content, making them beneficial for reducing body fat, along with various other health perks.
Pro tip: If your fitness goal is to lose weight, you must incorporate strength training in your workout regime along with 10K steps a day.

Eggs and cholesterol: What's a safe quantity of eggs to consume?

An array of questions arises: How many eggs should you eat in a day? Are egg yolks a source of high cholesterol levels disguised as yellow dynamites? As a matter of fact, a solitary large egg yolk contains 200 mg of cholesterol, making it one of the most concentrated sources of dietary cholesterol.

You might have come across the claim that the cholesterol present in eggs induces the development of heart disease, which is a leading cause of death worldwide. This notion has been promoted by health authorities, medical professionals, and nutrition associations for a considerable period, causing some individuals to exclude eggs from their diet.

However, recent research indicates that the connection between egg consumption and an elevated risk of heart disease might not be as significant as previously believed. The American Heart Association, for example, states that moderate egg consumption (up to one egg per day) can be part of a healthy diet for most people, including those with high cholesterol or type 2 diabetes.

One such study, published in the journal "Heart" in 2020, analysed data from multiple studies involving nearly 177,000 people. It concluded that consuming up to one egg daily was not associated with an increased risk of cardiovascular disease. Nevertheless, there is still ongoing debate on this subject.

Recent observational studies and analyses of multiple studies have revealed that consuming eggs might not substantially heighten the likelihood of heart disease or its associated factors such as inflammation, arterial stiffness, and high cholesterol levels. On the contrary, eggs contain high-density lipoprotein (HDL) cholesterol which is known as good cholesterol as it helps remove excess cholesterol from the bloodstream.

To further highlight the benefits of consuming yolk, Agarwal shares in an Instagram post: "Most nutrients in an egg are present in the yolk. Eating the egg white and yolk together in a whole egg provides the right balance of protein, fat, and calories."

How does an all-egg diet work?

City-based tech geek, Vivek Kelkar (35) shares his experience with an all-egg diet. "I went on a complete egg diet supplemented with greens and fruits for 30 days. With a strict meal plan, I made sure to work out in the gym and run on a treadmill three times a week (Total: 1-hour gym session). Additionally, I mixed this diet with lemon, ginger, honey and apple cider vinegar drink every day before meals. On Day 1, I weighed 108kg and on Day 30, I was 73 kg. I must confess that the results were astounding!"

Keep in mind that while an all-egg diet can help with weight loss due to its low-calorie nature, it's important to remember that a well-rounded diet with a variety of nutrients is essential for long-term health. It's recommended to consult a healthcare professional or a registered dietitian before starting any restrictive diet.
Here is a 5-day meal plan to embark on an egg-focused diet:

Day 1:
Breakfast: Scrambled eggs with spinach and cherry tomatoes.
Lunch: Boiled eggs on a bed of lettuce and cucumber.
Dinner: Omelette with diced bell peppers and a sprinkle of low-fat cheese.

Day 2:
Breakfast: Poached eggs with whole-grain toast.
Lunch: Egg salad made with chopped boiled eggs, celery, and a light vinaigrette dressing.
Dinner: Egg white frittata with mushrooms and onions.

Day 3:
Breakfast: Sunny-side-up eggs with a side of avocado slices.
Lunch: Deviled eggs with a filling made from mashed yolks mixed with Greek yogurt and Dijon mustard.
Dinner: Egg drop soup with diced vegetables and a touch of soy sauce.

Day 4:
Breakfast: Hard-boiled eggs with a small serving of cottage cheese.
Lunch: Egg and vegetable stir-fry with soy sauce and garlic.
Dinner: Baked eggs in bell pepper cups.

Day 5:
Breakfast: Egg white omelette with spinach and diced turkey.
Lunch: Egg and spinach wrap using lettuce leaves as the wrap.
Dinner: Scrambled eggs with sautéed zucchini and onions.

Remember, while this meal plan provides protein and some essential nutrients from eggs, it lacks the variety that a balanced diet offers. Nutritional imbalances can occur with a diet that excludes other food groups. It's essential to include a wide range of foods to ensure you're getting all the necessary vitamins, minerals, and nutrients your body needs to thrive.

Limitations and concerns of an all-egg diet

An all-egg diet can be problematic due to its lack of dietary variety, remarks Bawa. While eggs are rich in protein, healthy fats, and some vitamins and minerals, they are not a comprehensive source of all essential nutrients. This diet can lead to a shortage of important nutrients such as fiber, certain vitamins, and minerals that are abundant in fruits, vegetables, whole grains, and other food groups. It can also lead to constipation due to lowered consumption of fibers.

If you're interested in incorporating eggs into your diet, it's generally advisable to do so in moderation and as part of a well-rounded diet that includes a variety of foods. The American Heart Association suggests that most people can consume up to 1 egg per day as part of a healthy diet. However, individual dietary needs can vary based on factors such as age, activity level, health status, and personal preferences.

A study published in the "Journal of Nutrition" (2008) highlighted potential drawbacks of an all-egg diet. The study found that while eggs are a valuable source of protein and nutrients, relying solely on them as the primary dietary intake may result in deficiencies. This is because eggs lack certain essential nutrients. The study emphasised the importance of a balanced diet to ensure proper nutrition and overall health.