Eat the right diet and beat fat with a new anti aging fat loss diet program. What you eat and when you eat it makes a huge difference in how efficiently your diet works for you. The key to losing your weight may be as simple as eating just two eggs for breakfast.
From fat to fab, this is what you would be after 2 months of eating just two eggs for breakfast. You can always try eating two eggs for breakfast, a huge steak for lunch and for dinner. Later, you can change the steak to a combination of veggies and fruits and small amounts of meat.
While a minimum of two meals per day is recommended, research has proven breakfast as the most important meal of the day. Regardless of the lifestyle of the person, the eating plan can be more effective when it includes breakfast.
In 2008, an article in the International Journal of Obesity compared people who ate two eggs for breakfast with overweight people who ate a bagel for breakfast. The calorie count for both breakfast was the same.
The overweight and obese women who consumed a breakfast of two eggs a day for 5 days a week or more in the entire 8 weeks as part of a low fat diet research revealed that the participants had lost 65% more weight, had 83% greater reduction in waist circumference, had 61% greater reduction in body mass, and reported greater improvement in energy levels than their dieting counterparts who consumed a bagel breakfast of the same calories.
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The Massachusetts Institute of Technology study found an improved cognitive function on their adult gerbil subjects due to the compounds that normally circulate in the blood and are found in eggs, such as the uridine, choline, and docosahexanoic acids. The study was also published in 2008 in The FASEB Journal.
In 2007, The American Journal of Clinical Nutrition reported that the participants of a 10 year study age 65 or older with low levels of Vitamin B12, were found to be at a significant risk for cognitive decline. A low Vitamin B12 is associated with more rapid cognitive decline.
The eggs contained Vitamin B12. Vitamin B12 is instrumental in the production of acetylcholine, which is a neurotransmitter that helps memory and learning. Vitamin B12 is also needed for the proper development of nerve cells.
Though the study does not suggest that eating eggs will prevent cognitive decline, the regular consumption of eggs most certainly can help boost the amount of Vitamin B12 in the body. And in so doing, might fight against cognitive decline.
As you age, in addition to the consumption of foods containing Vitamin B12, you also require Vitamin B12 supplementation. A slight deficiency of this vitamin can lead to anemia, fatigue, mania, and depression.
Long term deficiency can cause permanent damage to the brain and central nervous system. Depression, dementia and mental impairment in the elderly are often associated with a deficiency of B12 and its companion B Vitamin folate.
A B12 Vitamin deficiency as a cause of cognitive issues is more common than we think, especially among the elderly who live alone and don’t eat properly. About 10 to 30% of people older than 50 produce too little stomach acid that can release B12 from its carrier protein in foods, and as the years advance, the percentage of low acid producers rises.
No worries if you consumed Vitamin B12 in large doses because the excess is excreted by the body or stored in the liver when supplies are scarce. The stores of B12 can last for up to a year.
When abnormal fat is no longer being put into circulation either because it has been consumed or because immunity has set in, you will always feel sudden, intolerable, and constant hunger. As soon as there is no more abnormal fat issued, the body starts to consume the normal fat.
Limiting your daily calories can be easily done with the boiled egg option. Eggs are nutrient dense and are fantastic for those who try to lose weight. When eggs are part of your diet, it is very difficult to suffer from deficiencies of vitamins or minerals, so long as you are generally healthy.
What about the issue of cholesterol? A few years ago, health organizations issued a warning about the cholesterol contained in eggs. Like many other foods, such as coconut oil or avocados, eggs were mistakenly thought to be bad for your health.
While the average large egg delivers between 180 to 186 mg of cholesterol, your liver produces anywhere between 1,000 mg to 2,000 mg each day on its own. Basically, when you consume foods that contain cholesterol, your liver adjusts itself by decreasing its own production.
This means that eating eggs does not increase the existing amounts of cholesterol in your body, you are simply replacing one type with another. Eggs actually contain high density lipoproteins (HDL) which are vital for the body and the brain.
HDL provides stability in every cell of your body and helps your body produce Vitamin D and hormones like testosterone, estrogen and cortisol.
If you are a diabetic, regular egg consumption can increase your likelihood of developing cardiovascular disease. To control your cholesterol levels, it would be best to avoid eating excessive amounts of sugar, eat more veggies, and exercise daily.
There is no recommended limit on how many eggs you should eat. Eggs can be enjoyed as part of a healthy diet, but it is best to cook them without adding salt or fat, such as cooking them poached or hard boiled without added salt or scrambled without butter.
You must understand that frying eggs can increase the fat content by around 50%. Eating raw eggs may cause food poisoning, because eggs may contain the salmonella bacteria, which can cause serious illness.
Storing eggs safely
- Storing eggs safely help to make sure the bacteria from the eggs and eggshells do not spread.
- Store eggs in a cool, dry place, ideally in the fridge. Eggs need to be stored at a constant temperature below 20C and in most domestic kitchens, the fridge is the best place to keep them.
- Store eggs away from other foods. It’s a good idea to use your fridge egg tray, if you have one, because this helps to keep eggs separate.
- Eat dishes containing eggs as soon as possible after you’ve prepared them. If you’re not planning to eat them straight away, cool them quickly and then keep them in the fridge for up to two days. Cakes can safely be stored somewhere cool and dry as long as they don’t contain any additions such as custard or cream.
- If you have a hard-boiled egg that you want to keep in the fridge, don’t leave it more than 2-3 days.
Eggs have a shelf life of 28 days (from the date laid to their “best before” date). Eggs can be eaten a day or two after their “best before” date as long as they are cooked thoroughly until both yolk and white are solid, or if they are used in dishes where they will be fully cooked, such as a cake.
Cooking eggs until both the white and yolk are solid will kill any bacteria, such as salmonella.
People who are in “at-risk” groups should only eat eggs, or food containing eggs, that have been thoroughly cooked.
Reasons why eggs are good for you
- Eggs are Full of Vitamins and Minerals– Including vitamins B, C, D, E, K, and more.
- Lower High Blood Pressure– The peptides present in eggs were shown to help reduce high blood pressure.
- Great Source of Protein– Eggs are a great source of protein, one egg contains 6 grams of protein.
- Omega 3’s– Eggs contain a high level of essential omega-3 fatty acids, an essential nutrient and good for your heart.
- Nine Essential Amino Acids– Eggs are known as the perfect food as they contain all 9 of the essential amino acids.
- Can Lower Your Cholesterol– Eggs do contain cholesterol, however as mentioned above, studies have shown that those who consume eggs regularly had a reduced LDL and an increase in HDL (the good cholesterol).
- Boost Brain and Nerve Health-One egg contains 20% of the daily recommended intake of choline. Approximately 90% of Americans are choline deficient. Choline is essential for phospholipids used in all cell membranes. Adequate levels of choline are essential for brain and nerve health.
- Contain Lutein and Zeaxanthin– These carotenoids are an essential component for eye health and defend against the damaging effects of free radicals.
- Contain Tryptophan and Tyrosine– Two amino acids which have great antioxidant properties. Tryptophan is also important as it is converted to serotonin, a mood enhancer and converted into melatonin in the pineal gland, which benefits sleep.
- Reduced Risk of Macular Degeneration– Eggs protect your eyes from developing age-related macular degeneration due to the lutein and zeaxanthin present.
- Good Source of Vitamin B12– Vitamin B12 is an important vitamin for the process of converting homocysteine into safe molecules, such as glutathione, an important antioxidant.
- Eggs Contain Calcium– One egg contains 50mg (5%) calcium. Although not a large source of calcium, an increased intake can reduce the risk of colon polyps and breast cancer.
- Eggs Do NOT Cause Heart Disease– The choline in eggs is a crucial nutrient to help reduce the inflammation that leads to heart disease.
- Reduce Birth Defects– Eggs contain folate, a nutrient which studies have shown to help prevent birth defects when consumed prenatally, one egg contains 44μg (11%) of folate.
- Good Source of Vitamin A– One egg contains 19% of the RDA for vitamin A, which plays an important role in improving the immune system.
- Promote Healthy Hair and Nails– The sulfur contained in eggs and the additional vitamins and minerals help promote hair and nail growth.
- Reduce Oxidative Stress– Selenium, an essential macronutrient contained in eggs helps reduce oxidative stress.
- Reduce Risk of Tumors– Eggs are an excellent source of selenium which has been associated with preventing cancer and in particular reducing tumors affecting the prostate.
- Eggs Protect Your Eyesight– Not only do they prevent macular degeneration, but the antioxidants in eggs also have been reported to protect eyes from damage related to UV exposure.
- Reduces Risk of Cataracts– The antioxidants have also been linked to reducing the risk of developing cataracts in old age.
- Improve Immune System Functioning– The iron contained in eggs helps support a healthy immune system and normal red blood cell production.
- Lose Weight– In a study from Louisiana State University, participants who ate eggs for breakfast instead of bagels, lost more weight and reported having more energy.
- Reduce Risk of Breast Cancer– A recent study found that women who consumed high amounts of choline, an abundant nutrient in eggs, were 24% less likely to get breast cancer.
- Source of Vitamin D– The majority of the population is deficient in vitamin D which is essential for boosting the immune system and preventing cancer. One egg contains 41 IU of the 600 IU recommend daily amount of vitamin D.
- Reduces Inflammation– The choline in eggs aids in reducing inflammation in the body. Chronic inflammation has been linked to increasing the risk of osteoporosis, Alzheimer’s, cognitive decline, and type 2 diabetes.
- Beneficial for Fetal Development– The choline present in eggs is essential for pregnant women as it is crucial for proper fetal brain development and preventing neural tube defects.
- Reduce Risk of Heart Attack and Stroke– Several studies have shown that the nutrients in eggs help prevent blood clots, which reduces the risk of a heart attack or stroke.
- Improved Memory Function– The high amount of vitamins and nutrients in eggs, in particular choline, improves memory function and cognition.
- Eggs Can Be Inexpensive– Many are able to get eggs for a great price when bought from local farmers. Another option is to raise your own chickens! Not only does this help save money and provide you with more nutritional value, but you could sell eggs to those in the area to cover the cost of caring for them.
- Egg Variety– There are many ways to prepare eggs, whether you eat them raw, scramble them up in coconut oil, or boil them. You can also add great variety by adding in nutritious vegetables and herbs, such as to an omelet.
Traditional Egg Diet
The most popular version of the diet does not actually consist of eating only eggs, but it does involve getting the majority of your protein from eggs.
This diet is basically a variation of the Atkins diet where the focus is on restricting carbohydrate intake. In this version of the diet you eat….
- Two or more eggs for breakfast along with, grapefruit, low carbohydrate vegetables or lean protein.
- Lunch includes either another serving of eggs or a small portion of lean protein such as fish or chicken.
- Dinner includes either another serving of eggs or a small portion of lean protein such as fish or chicken.
Salads and low carbohydrate vegetables are allowed as desired.
- Fruits are generally limited to one to two serves daily.
- Carbohydrate foods such as bread, pasta and potatoes are strictly limited.
Extreme Egg Only Diet
The most extreme version of the diet involves eating only hard-boiled eggs and drinking water or crystal light drink mix for every meal.
Not only would dieters quickly grow tired of hardboiled eggs, they would quickly become malnourished, plus eggs have zero fiber which would lead to unhealthy bowel function.
This version should be avoided!
Sample Meal Plan
2 boiled eggs
Roast chicken without skin
2 egg omelet with spinach and tomato
Another diet meal plan sample
Breakfast: Eat two eggs (or more, depending on your weight and hunger level) along with a medium-sized piece of fruit such as an orange or grapefruit.
Lunch: Eat one or more eggs or a small serving size of lean protein such as chicken or fish.
Dinner: Eat one or more eggs along with one or more servings of vegetables and another small piece of fruit for dessert.
Obviously eating eggs alone is not a healthy way to lose weight and the extreme version of this diet is very dangerous for health. Dieters risk not only nutritional deficiency, but also severe disruption to their health and well-being.
When combined with good nutrition
The CSIRO has conducted a range of research on egg consumption, both in clinical trials and in a survey of more than 84,000 Australians, and found that egg consumption is actually linked to a number of positive health outcomes.
CSIRO says while their diet survey found the Australian diet scored rather poorly on average, those who ate the most eggs tended to have the better diet quality overall.
There’s certainly other research that shows having a good high protein breakfast can help reduce your overall intake over the day and minimize snacking.
Not only are eggs a relatively low-kilojoule protein source, with two eggs equivalent to one serve of protein, eggs also provide eleven vitamins and minerals, plus other components essential for good health.
Eggs are undeniably the perfect complement to an active lifestyle. Interestingly, the one demographic that is seeing less consumption of eggs is one that could most benefit – the elderly.
Older people eat fewer eggs and there are lots of nutrients in eggs that the diets of older people might be lacking, so we would particularly like to encourage older people to eat more eggs. http://www.goodfood.com.au/good-health/you-can-eat-eggs-every-day-says-new-csiro-study-20161013-gs1ktg
You should not rely solely on any food for your nutrition. Our bodies need different types of food in order to maintain optimal wellness.
The boiled egg diet is meant to be a short-term solution only and while eggs may be great to include as a regular part of your diet, the best egg diet will include other foods and allow your body to gain its nutrients from a variety of foods rather than just eggs.
The boiled egg diet is meant to help you reach your weight loss goals, but not to help you maintain your weight loss program. Have a plan in place for after you complete the boiled egg diet to keep off your pounds.
Exercising and eating plenty of vegetables is essential, as is drinking water—and of course, you can keep eating hard boiled eggs. Provided you’re not sick of them, that is!
Goldstein, M. C., & Goldstein, M. A. (2010). Healthy foods: Fact versus fiction. Santa Barbara, CA: Greenwood Press.
The healthy way to eat eggs. NHS Choices.
Lori (2013). Are eggs good for you? 30 reasons to eat eggs. Health Extremist.
Two boiled or poached eggs for breakfast can help you lose weight. Make eggs a part of your breakfast repertoire and keep yourself feeling full and satisfied much longer. This reduces your need for a mid morning snack.
Eggs are an inexpensive source of protein and can definitely assist your weight loss program. Eggs are low in calories and one of the healthiest foods you can eat. They are a killer weight loss food. By adding a generous serving of vegetables, you are able to have a complete meal for only about 300 calories.
High protein foods have been known to reduce appetite and increase fullness, thus reducing your food intake during later meals. Because the eggs ranked high on the scale of the Satiety Index, this may also cut your desire for late night snacking and lose weight fast.