Eggs really are super food! In addition to the slew of good nutrients it contains (vitamins B12, D, phosphorus, iodine, lutein, etc.), it provides a maximum of so-called "high biological value" proteins because they are made up of eight "essential" amino acids. that is to say that the body does not know how to manufacture and which must be provided by food. In practice, two eggs provide 13g of protein (about 20% of a woman's daily requirement) and are equivalent to 100g of meat (1 small steak). This protein density makes it particularly satiating. Eating a hard-boiled or soft-boiled egg for breakfast is much better for your health (and for the figure!) Than toast with jam or cereal with honey, because it avoids feeling that typical craving that starts around 11 hours and that pushes to pounce on anything fatty or sweet.
The egg: the star food of diets
No wonder nutritionists put it at the top of the list of perfect foods when you watch your weight because, in addition to its richness in proteins that preserve muscles, it is low in calories (around 90 kcal for an average 60g egg). This is the case of Dr. Jean-Michel Cohen who, in his latest book "The Cohen Method" (First Edition), made it the star food of his express diet. Before following this very strict diet, the author emphasizes four points:
- The egg diet acts as a starter."It’s actually a really quick diet sequence that members of the Learn Weight Loss program have dubbed it. This express formula, which aims to lose about 3 to 4 kg in 1 week, is part of a global weight loss protocol on pain of automatic weight gain".
- The follow-up must be done properly."This formula reduces energy expenditure by about 10 to 15% as the body adapts to resist the effects of the diet. This is why it is necessary to follow the program to the letter and not just stop at the fast diet sequence".
- The diet should be short-lived."It is reasonable to limit this phase strictly to eight days, even if it means repeating it every two or three months. To avoid fatigue, it may be preferable to add polyvitamins (in pharmacies) and, if necessary, one to two potassium tablets, especially in people who are in deficit (with the agreement of your doctor)".
- There are contraindications: "especially insulin-dependent diabetes, pregnancy, people suffering from food compulsions, severe heart rhythm disturbances, liver or kidney damage ".
Egg diet: a typical day
On closer inspection, there is not much to eat and you have to be pretty motivated to follow such a monodiet, even for a short period. Two points: Dr Cohen advises drinking 1.5 to 2 liters of water, preferably mineral, during the day, and consuming the vegetables that were used to prepare the broth if you are hungry.
- Breakfast : coffee, tea, water, infusion at will (without sugar). 2 or 3 egg whites without the yolk. 1 0% dairy.
- Lunch : 2 or 3 egg whites + 1 whole egg with the yolk. Unlimited vegetable broth. 1 0% dairy. 250 ml of water with lemon juice.
- Having dinner : 2 or 3 egg whites + 1 whole egg with the yolk. Unlimited vegetable broth. 1 0% dairy. 250 ml of water with lemon juice.
Egg diet: critics are raining down!
Some nutritionists wonder about this diet, which they consider too drastic. A dietician even says she is "shocked that we can still offer today such a strict diet, even for a short time, with so few kcalories to eat every day. It is untenable and it is the door open to crunches and the yoyo effect. In addition, this type of diet is no longer in the air. Today, slimming programs are more consistent in order to avoid weight gain at the time. stop. And the majority of women are now looking for slimming programs that do not endanger health.
Same story from a nutritionist who believes "what'eIn fact, this form of diet is no longer very popular. It is a high protein diet in almost diet format over a week. This egg diet is both very difficult to follow and carries short-term risks to the kidneys if water intake is not followed. There is also a risk of disturbance, weight gain, or even a total loss of the feeling of hunger when returning to normal ".
Very critical too, another nutritionist explains that "a week at less than 400 kcal per day with only protein, you might as well go on a fast! Anyway, wanting to lose 3 to 4 pounds per week is an aberration. Our body is not a machine. And it is not possible to achieve loss only on fat mass, the body is not able to release so much fat in a week. This is not the way (strict diet without flavor, without pleasure) that you get lasting results. It can even trigger eating compulsions and other eating disorders. ".
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