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The meat and egg diet plan is better known as the low-carb diet 2. This diet was made popular by Dr. Robert Atkins, who revolutionized the way many people think about their everyday meal plan. The meat and egg diet plan relies mainly on protein to lose weight, and allows only a very minimal amount of carbs to be consumed.
Why Try this Diet?
The meat and egg diet plan works because of the lack of carbohydrates that you're allowed to consume. Carbohydrates automatically raise the blood sugar level, causing insulin to kick in. The premise of a low-carb diet is that the insulin causes blood sugar to take over the cells in the body, which in turn stops the breakdown of fat 2.
Supporters of this diet take this even further. They believe that by limiting the amount of carbs eaten, lower blood sugars will occur, as well as lower insulin levels, which will cause you to lose weight. Since you are not eating carbohydrates, the body breaks down the fat you are eating to create energy. Many people find that a low-carb diet does help them lose weight, and they can enjoy many of the foods they may have tried to avoid in the past 2.
- The meat and egg diet plan works because of the lack of carbohydrates that you're allowed to consume.
- The premise of a low-carb diet is that the insulin causes blood sugar to take over the cells in the body, which in turn stops the breakdown of fat 2.
What can be Eaten?
What Can I Eat on a No Carb Diet?
One of the main reasons many people love the meat and egg diet plan is because of the foods that are allowed. Protein is the main ingredient of the diet. For example, breakfast can include hearty items such as bacon and eggs, sausage, cheese omelets and steak. Lunch and dinners may be made from lean meats, such as ground meat and turkey, or fish and chicken. Portions can be generous as long as there are little to no carbs. Some diet plans also allow certain fruits and vegetables.
The meat and egg diet plan limits all sugars, caffeine, starches and sweets. Foods that are either excluded completely or limited are breads, pastas, desserts, grains and some fruits and vegetables. There are also many varieties of protein bars and shakes you can buy that stay within the guidelines of the diet.
- One of the main reasons many people love the meat and egg diet plan is because of the foods that are allowed.
Why does it Work?
There are many reasons that the meat and egg diet plan seems to work. Many dieters who try this diet note that their appetite is decreased when they fill up on protein. There is a lot of fat allowed in the diet, which takes longer to digest than carbs, leaving the dieter feeling fuller much longer. There is also a loss of water weight with this diet when you first decrease the carbs that you eat. The biggest reason for weight loss, however, is that low-carb diets reduce the amount of calories that are eaten 2. Since foods such as:
- which are usually high-calorie foods
- are banned
- the caloric intake for the day is usually much lower
- There are many reasons that the meat and egg diet plan seems to work.
- There is a lot of fat allowed in the diet, which takes longer to digest than carbs, leaving the dieter feeling fuller much longer.
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- Mayo Clinic
- Low Carb
- Oh R, Uppaluri KR. Low carbohydrate diet. In: StatPearls [Internet]. Updated January 3, 2020.
- Centers for Disease Control and Prevention. Overweight & obesity. Updated December 15, 2016.
- Johnston, B., Kanters, S., Bandayrel, K. et al. Comparison of weight-loss among named diet programs in overweight and obese adults: a meta-analysis. JAMA. 312(9):923-33.
- Schwingshackl, L., Hobl, L., and G. Hoffman. Effects of low glycemic index/low glycemic load vs. high glycemic index/ high glycemic load diets on overweight/obesity and associated risk factors in children and adolescents: a systematic review and meta-analysis. Nutrition Journal. 2015. 14:87.
- Sondike, S., Copperman, N., and M. Jacobson. Effects of a low-carbohydrate diet on weight loss and cardiovascular risk factor in overweight adolescents. Journal of Pediatrics. 2003. 142(3):253-8.
- Truby, H., Baxter, K., Barrett, P. et al. The Eat Smart Study: a randomized controlled trial of a reduced carbohydrate versus a low-fat diet for weight loss in obese adolescents. BMC Public Health. 2010. 10:464.