Eggs are an absolute staple to my Paleo diet. I can’t think of any other food with such a high quality source of protein and fat that costs as little as eggs do.
Eggs and your diet
Eggs are a good source of:
- vitamin D
- vitamin A
- vitamin B2
There is no recommended limit on how many eggs people should eat. But to get the nutrients you need, make sure you eat as varied a diet as possible.
Egg Diet Weight Loss
The Egg Diet may be a popular celebrity diet, but it’s also considered a fad or crash diet by most health exerts. It’s very low calories, and it’s not a healthy approach to eating. Many dieters also experience fatigue and constipation. Even Brody said the diet made him a little cranky.
Like most fad diets where people lose weight quickly, the Egg Diet probably won’t help them keep weight off for the long term. As soon as dieters return to their normal eating habits, they’re very likely to gain back all the weight they lost.
Even though overall eggs are considered healthy, a good source of protein and studies show they help people lose weight, most dieters will probably find the egg diet gets fairly boring quickly. Because it eliminates other food groups and has very few calories, most health experts believe it may be harmful to health.
Lunch: 2 eggs, a tomato, herb tea.
Supper: 2 eggs, salad without oil, grapefruit, herb tea.
Lunch: grapefruit, 2 eggs.
Dinner: lean meat dish, one tomato, lettuce, cucumber, celery.
Lunch: 2 eggs, Spinach, Tea.
Dinner: 2 eggs, cottage cheese, cabbage, beets, herb tea.
Lunch: 2 eggs, spinach, coffee.
Dinner: fish, salad, coffee.
Lunch: 2 eggs, spinach, coffee.
Dinner: fish, salad, cabbage, coffee.
Lunch: fruit salad.
Dinner: steak, celery, lettuce, one tomato, cucumber, coffee.
Lunch: grapefruit, cold chicken, tomatoes.
Dinner: chicken, tomato, carrot, cabbage and coffee.
The next week should keep the menu the first week.
Eating raw eggs, eggs with runny yolks, or any food that is uncooked or only lightly cooked and contains raw eggs can cause food poisoning, especially in anyone who is in an ‘at risk’ group. These groups include:
- babies and toddlers
- elderly people
- pregnant women
- people who are already unwell
This is because eggs may contain salmonella bacteria, which can cause serious illness.
When eating raw or lightly cooked eggs, using pasteurised eggs minimises this risk, because the pasteurisation process kills salmonella.
Pasteurisation is a heat treatment that uses high temperatures to kill bacteria. Most eggs are not pasteurised, Pasteurised eggs as eggs still in their shell are available from some supermarkets. They can also come in liquid, dried or frozen form.
If you are preparing food – especially food that won’t be cooked or will only be lightly cooked – for people who are in an ‘at risk’ group , you can choose pasteurised egg as the safest option.
When using normal, unpasteurised eggs, bear in mind the importance of:
- storing eggs safely
- avoiding the spread of bacteria from eggs to other foods, utensils or work surfaces
- cooking eggs properly – ensuring both white and yolk are solid will kill any bacteria
People who are not in vulnerable groups who eat soft-boiled eggs or foods containing lightly cooked eggs should not experience any health problems, but cooking eggs thoroughly is the safest option if you are concerned about food poisoning.
Foods containing raw eggs
Foods that are made with raw eggs and then not cooked, or only lightly cooked, can cause food poisoning. This is because any bacteria in the eggs won’t be killed.
Any of the following might contain raw eggs:
- homemade mayonnaise
- hollandaise and Béarnaise sauces
- salad dressings
- ice cream
If you are making these foods yourself, using pasteurised eggs is the safest choice.
Most commercially produced mayonnaise, salad dressings, sauces, ice cream, desserts or ready-made icing are made with pasteurised eggs. Check the label, or contact the manufacturer if you are unclear whether the food was made with pasteurised eggs.
If you’re concerned about raw egg when eating out or buying food, ask the person serving you.
Storing eggs safely
Storing eggs safely helps to make sure the bacteria from the eggs and eggshells do not spread.
Here are some tips to help you store your eggs safely:
- Store eggs in a cool, dry place, ideally in the fridge.
- Store eggs away from other foods. It’s a good idea to use your fridge’s 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.
Avoiding the spread of bacteria
Bacteria can spread very easily from eggs to other foods, as well as hands, utensils and worktops.
There can be bacteria on the eggshell as well as inside the egg, so take care when handling them.
These tips can help avoid the spread of bacteria:
- Keep eggs away from other foods, both when they are in the shell and after you have cracked them.
- Be careful not to splash egg onto other foods, worktops or dishes.
- Always wash and dry your hands thoroughly after touching eggs or working with them.
- Clean surfaces, dishes and utensils thoroughly, using warm soapy water, after working with eggs.
- Don’t use eggs with damaged shells, because dirt or bacteria might have got inside them.
Make sure that eggs are consumed before the “best before” date.
If you cook eggs until both the white and yolk are solid this will kill any bacteria.
People who are in ‘at-risk’ groups should only eat eggs, or food containing eggs, that have been thoroughly cooked.