A fitness enthusiast has documented the surprising effects of consuming nearly 1,000 eggs in a single month, sparking both curiosity and concern among health experts. Joseph Everett, a content creator based in Tokyo, Japan, embarked on this protein-heavy experiment to test claims that such a diet could rival the muscle-building effects of steroids.
The Egg-cellent Experiment
Inspired by claims of eggs being as effective as steroids for muscle growth, Everett decided to put this to the test. He consumed approximately 30 eggs per day for a month, alongside other foods like rice, beef, yogurt, fruit, honey, and protein bars. Many of the eggs were consumed in smoothies with protein powder and fruit to ease consumption.
Before starting the experiment, Everett measured his starting weight and tracked his performance in barbell lifts, deadlifts, squats, and bench presses. He also underwent blood tests to monitor his testosterone production and cholesterol levels.
Documenting the Journey
Everett chronicled his experience on his YouTube channel, “What I’ve Learned,” which boasts over 2.3 million subscribers. His video documenting the egg diet has garnered over 780,000 views, showcasing the public’s fascination with extreme dietary experiments.
The Reported Results
According to Everett, the month-long egg diet led to some significant changes in his body.
Strength Gains
Everett reported improvements in his gym performance. The high protein intake potentially fueled muscle protein synthesis, leading to increased strength. Eggs contain high-quality protein and are rich in essential amino acids, which are crucial for muscle repair and growth.
Weight Changes
While specific weight changes weren’t detailed, a high-protein diet can influence weight management. Protein can increase satiety, potentially leading to reduced overall calorie intake. However, the inclusion of other calorie-dense foods like rice and honey in Everett’s diet could have impacted the overall effect on his weight.
Cholesterol Levels
The impact on Everett’s cholesterol levels is a key point of interest. Eggs are a significant source of dietary cholesterol, and their effect on blood cholesterol has been debated for years.
Other Health Markers
Everett also tracked other health markers through blood tests, but specific details about changes in testosterone levels or other health indicators weren’t available in the reports.
The Science Behind the Scramble: Are Eggs Really That Bad?
Eggs have long been a controversial food. For years, eggs were villainized during the low-fat diet craze, but now they seem to be less polarizing. The American Heart Association suggests that 1-2 eggs a day is fine.
Nutritional Value of Eggs
Eggs are indeed a nutritional powerhouse. They provide:
- High-quality protein: Essential for muscle building and repair.
- Vitamins: Rich in B vitamins (B2, B5, B12), vitamin D, and choline.
- Minerals: Good source of selenium and iodine.
These nutrients contribute to various bodily functions, including energy production, brain health, and maintaining healthy hair and skin.
The Cholesterol Question
One medium-sized egg contains approximately 200mg of cholesterol. For years, it was believed that dietary cholesterol significantly raised blood cholesterol levels, increasing the risk of heart disease. However, current research suggests a more nuanced relationship. For most people, dietary cholesterol has a smaller impact on blood cholesterol than saturated and trans fats.
Potential Benefits of Eating Eggs Daily
EatingWell.com notes several potential benefits of eating eggs daily:
- Increased fullness and energy: The protein and healthy fats in eggs promote satiety and provide sustained energy.
- Improved hair and skin health: B vitamins contribute to healthy skin and hair.
Potential Risks of Eating Too Many Eggs
While eggs offer nutritional benefits, excessive consumption can pose risks. NIH.gov notes that eggs may also be associated with some health problems, such as brain cancer and hypertension. PCRM.org states that eggs are a triple threat due to their high fat and cholesterol content, and lack of fiber, which can contribute to heart disease, diabetes, and certain cancers.
The Downside: Potential Health Concerns of High Egg Consumption
While Everett’s experiment generated significant attention, health experts caution against drawing broad conclusions. Consuming 30 eggs a day is far from a typical diet and could have potential adverse effects.
High Cholesterol Intake
The most obvious concern is the high intake of cholesterol. Although dietary cholesterol doesn’t affect everyone the same way, some individuals are more sensitive to it. For these individuals, high cholesterol intake can raise LDL (“bad”) cholesterol levels, increasing the risk of heart disease.
Saturated Fat
Eggs, particularly the yolks, contain saturated fat. Excessive saturated fat intake can also raise LDL cholesterol levels. According to the NHS, adult men should not consume more than 30g of saturated fat per day due to the risks of weight gain and obesity-related diseases, like heart conditions.
Kidney Strain
High protein intake, in general, can put a strain on the kidneys. The kidneys are responsible for filtering waste products from protein metabolism. Consuming excessive protein can lead to kidney hyperfiltration and potentially damage the kidneys over time, especially in individuals with pre-existing kidney conditions.
Digestive Issues
A sudden and drastic increase in protein intake can cause digestive issues such as constipation, bloating, and nausea. A high-protein diet, especially one lacking in fiber, can disrupt the balance of gut bacteria and lead to these symptoms.
Other Potential Risks
Some studies have suggested a link between high egg consumption and an increased risk of type 2 diabetes. One study showed that those who habitually consumed the most eggs increased their risk for diabetes when compared to those who ate the fewest eggs. A review of 14 studies published in the journal Atherosclerosis showed that those who consume the most eggs increase their risk for diabetes by 68%. Another review found similar results; a 39% higher risk of diabetes in people who eat three or more eggs per week.
A Balanced Perspective: Moderation is Key
While Joseph Everett’s experiment is intriguing, it’s essential to maintain a balanced perspective. Eggs can be a healthy and valuable part of a balanced diet when consumed in moderation. However, extreme diets like this one can pose health risks and are generally not recommended.
Recommended Egg Consumption
Most health organizations recommend consuming no more than one or two eggs per day as part of a balanced diet. Individuals with certain health conditions, such as high cholesterol or diabetes, should consult with their doctor or a registered dietitian to determine the appropriate amount of egg consumption for them.
Building Muscle Healthily
While protein is essential for muscle growth, it’s important to obtain it from a variety of sources, not just eggs. Lean meats, poultry, fish, legumes, and dairy products are all excellent sources of protein. A balanced diet that includes a variety of nutrient-rich foods, combined with a consistent exercise program, is the most effective and sustainable way to build muscle and maintain overall health.
Conclusion: Egg-streme Diets Aren’t for Everyone
Joseph Everett’s month-long egg experiment highlights the potential impact of extreme dietary changes on the body. While he reported some positive outcomes, such as increased strength, it’s crucial to consider the potential health risks associated with consuming nearly 1,000 eggs in a month. A balanced diet, moderation, and consultation with healthcare professionals are key to achieving fitness goals safely and effectively.
