Doctor's feedback on the 10-day egg diet that resulted in a 10kg weight loss.
Some people have lost weight after eating eggs at all three meals a day, a total of nine eggs. However, doctors warn that such a diet is nutritionally deficient and can easily lead to weight regain.
Millions of people around the world enjoy eggs for breakfast, whether scrambled, fried, or boiled. But could you eat eggs at every meal for 10 days straight?
This is a weight-loss diet that's going viral on TikTok, attracting millions of views and many people are following it. Some people claim to have lost up to 10kg after a 900-calorie-a-day diet with dozens of eggs, which are high in protein and supposedly help suppress hunger.
However, nutrition experts say that this way of eating has dangerous drawbacks.
Dr. Duane Mellor, a nutritionist at Aston University (UK), stated that eating eggs for 10 consecutive days is not a long-term solution for weight loss. Dr. Frankie Phillips assessed that this diet could lead to deficiencies in essential vitamins and minerals.
According to the Daily Mail, that diet was as follows:
Breakfast: 3 boiled eggs (66 calories each), 1 cup of unsweetened green tea to cleanse the body.
Lunch: 3 eggs, 1 apple (100 calories), green tea.
Dinner: 1 bowl of oatmeal mixed with non-fat milk (200 calories), 1 apple, green tea, and 3 hard-boiled eggs.
You can have a carrot and an orange as a snack.
One TikTok user admitted that following the diet plan for 10 days made her feel exhausted. She acknowledged it wasn't the best way to lose weight, but she did lose 5.4kg in 10 days. Another user claimed to have lost up to 10kg in just 10 days with a similar diet.
According to Dr. Phillips, eggs are high in protein, which can reduce hunger levels. Protein takes longer to digest than carbohydrates, preventing cravings. This allows you to reduce your calorie intake, which is crucial for weight management.
Dr. Mellor said that eating protein-rich foods makes people feel fuller for longer, especially if eaten with fiber-rich foods such as whole grains, beans, nuts, vegetables, and fruits.
However, a breakfast, lunch, and dinner consisting solely of eggs is not advisable. Dr. Phillips asserts: "No nutritionist recommends such an unbalanced diet, with very few whole grains and fiber; you could become constipated."
This diet lacks many essential nutrients, such as very little fiber, and not much calcium or vitamin C. A medium-sized egg contains 66 calories and 6.4g of protein. Most adults need 45g of protein (women) and 55g (men) per day.
According to doctors, men should consume around 2,500 calories per day. For women, the figure is 2,000 calories. An all-egg diet only contains 900 calories, significantly lower than the recommended amount.
Even for those looking to lose weight, experts only recommend very low-calorie diets for those with obesity-related complications who would benefit from rapid weight loss. They also need professional healthcare supervision.
According to Dr. Mellor, an all-egg diet is a short-term solution that can lead to weight gain after the 10-day diet and does not improve health.
However, eggs are still a good food to include in a balanced diet. Dr. Phillips says eggs are energy-rich, contain vitamin B12 and iron, and are a source of protein and essential amino acids that the body needs.
Dr. Mellor suggests eating 1-2 eggs a day to replace less healthy foods like processed red meat. People should also incorporate other foods such as vegetables and salads into their diet.