Dieting is not easy and never will be. When doing the programs regardless the type of diet you choose, there should be restrictions and requirement that you need to follow if you want to get the best benefit just like Egg diet vs Keto diet. In today article, we are going to give you information regarding these two diet methods and how they can benefit your body as well as how they are separated from each other. If you are interested, go check our article below.
In this article, we are going to give you information about:
– What are Egg Diet and Keto Diet
– What Egg Diet and Keto Diet can offer to you
– How to do Egg Diet and Keto Diet
– Egg Diet vs Keto Diet
About Egg Diet
Among those many diet methods, we are sure some of them attract your attention for some reasons like seems easy to be done or has minimum restriction and many more. One of the recent popular diet method is Egg diet and just like its name, the program will focusing on protein intake from eggs. It is naturally will give you low-carbohydrate, low calorie but protein heavy program which can be an answer for your weight loss journey without sacrificing muscles. It actually has several versions but the main idea is still the same.
Egg Diet Benefit
The main benefit of doing Egg diet is to lose weight but it is also important to ask your doctor first before starting since most version of the diet is seen as not well-rounded enough to provide your body with the energy it needs. Eggs is rich in protein and fat while also able to provide vitamin D, phosphorus, vitamin A, and two B-complex vitamins that are all needed to convert food into energy. It is also a good source for selenium, choline, and riboflavin.
Even though, it is a rich food packed with nutrients, the fact is your body will need more than that to function properly. For example, fiber that is needed to boost healthy digestion is not present. Calories together with carbohydrate also not sufficient since the amount of these nutrients are very little to none in eggs, especially if you pick the mono version of the diet which strictly feed on only eggs.
Eating with Egg Diet
What you will eat while doing the program depend on the type of Egg diet you choose. Taken from verywellfit, 14-days egg diet will consist of 3 meals with egg and other source of lean protein like chicken or fish with no snacks but can add vegetables such as spinach and broccoli while sometime citrus fruit is also allowed. Egg and Grapefruit diet will also last for 14 days but here you will need to add ½ grapefruit to your meals of eggs and lean protein without any other fruit.
Egg only or mono diets is the most extreme because you will only allowed to eat eggs for the next 14 days. Medical Egg diet is rumored to be used in medical settings to reduce patient’s weight before surgery but it is not clear whether it is true or not. This plan will allow you to drink zero calories beverage and you can eat eggs with one piece of bread 3 times a day together with fruits and vegetables of your choice.
The last is Keto egg and in this plan, you have to eat eggs with other fats like cheese or butter, so your body can produce ketones that is used to burn fat. The most popular way is by combining one egg with one tablespoon of cheese or butter.
About Keto Diet
Another popular diet you can try to shed that extra pound is Keto diet. Just like its name, this diet will use the ketones to help your body reduce its fat. It is focusing on low calorie intake, so when in such condition, ketones will be produced in liver from fat and used to fuel your body throughout the day including the brain. This part is very hungry but can’t run on fat directly, so it used ketones or glucose when in normal condition. Read also: Whole30 ve Keto here.
Keto Diet Benefit
Just like what you have heard about the diet, the main benefit from doing this programs is for weight loss. A study even showed that Keto will be able to help people lost 2.2 times more weight than people doing low-fat diet. Your HDL will also improve which will bring benefit for preventing cardiovascular disease. It is also beneficial to help diabetes and prediabetes because losing body fat will reduce the risk for type 2 diabetes and prediabetes metabolic syndrome.
The downside of Keto is it is typically hard to stick on and not sustainable since it is very different from what we are used to. Since your body will shed lots of water during the program, some people also experience dehydration. Other risks including kidney stones, decreased bone mineral density, several vitamin and mineral deficiencies as well as gastrointestinal distress.
Eating with Keto Diet
What you need to eat when doing the programs is meat like red meat, steak, ham, bacon, sausage, chicken and turkey; fatty fish like salmon, tuna, mackerel, and trout; eggs; butter from grass-fed cow’s milk if possible; nuts and seeds such as walnuts, almond, pumpkin seeds, flax seeds, chia seeds and many more; healthy oils such as coconut oils, avocado oil, and extra virgin olive oil; avocados; green vegetables and tomato, peppers or tomato and many more; and condiments like salt, pepper or various herbs and spices.
What you have to avoid are sugary foods, grains and starches, fruits except small portion of berries, beans or legumes, root vegetables or tubers, low-fat diet products, unhealthy fats, some condiments or sauce, alcohol, and sugar-free diet foods.
Now, let’s compare Egg diet with Keto diet. Just like you already can guess, even though these diets offer different approaches, the main goal is still to lose weight by consuming less carbohydrates and make your body produce ketones. However, from health perspective, Keto diet is healthier since you still can eat a lot of other foods to provide your body with enough nutrients.
Egg Diet vs Keto Diet
|Egg Diet||Keto Diet|
|- Mainly resourcing in eggs||- Low carbohydrates-high healthy fat|
|- Not sustainable||- More sustainable than egg diet|
|- Not healthy||- Healthy|
All in all, the decision is all yours to make. In our opinion, both diet is effective to help you shed some pounds but when considering the health impact, we will recommend you to try the Keto diet than Egg diet.