How to Gain Muscle in 2 Weeks. The EGG DIET.

What would you say if there was a way to gain noticeable amounts of muscle in just two weeks, and all it took was something you keep in your fridge? Athletes and bodybuilders are big fans of the egg diet, and you can reap the benefits in muscle growth and weight gain today! Today, we’ll look at the secrets behind the egg diet, and the amazing effects it will have on your body within just 2 weeks. Read until the end, and we’ll share the most powerful adjustment for even more muscle gains!

The egg diet began with a simple study, scientists working for the American Journal of Clinical Nutrition (put the logo) wanted to find out if eating whole eggs could have a significant impact on muscle growth. The study tested ten young men who regularly worked out, and the outcome was quite shocking. 

For the men who ate just three whole eggs a day, they experienced greater muscle gains within only 2 weeks. This was because those three little eggs had a whopping 18 grams of protein and 17 grams of fat, and all of that helped rebuild damaged muscles much faster and stronger. The scientists also noticed that myofibrillar protein synthesis was much higher in the group that ate whole eggs every day. This meant that eating eggs every day helped the body repair muscle tissue much faster than usual.

This study is just one piece of evidence that the egg diet can change your muscles, your body, and even your life. Eggs contain vital nutrients and vitamins that help your body synthesize protein, on top of being a great source of protein themselves. This means an egg diet will have better muscle fiber recovery and repair, and not just bigger muscles. 

Even better, eggs offer many amino acids that the body needs to build muscles post-workout, and this will ensure you grow much stronger after each trip to the gym than before. The egg diet has a large number of health benefits, but what’s the best type of egg diet to follow?

Traditional Egg Diet

The standard egg diet involves eating 4 eggs every day. You start the morning with 2 eggs and low carb vegetables for breakfast and then finish the day with a dinner of 2 more eggs with some lean protein and more vegetables. This version of the egg diet is designed to provide lots of protein for your body, without filling up on too many carbs. You can mix eggs with chicken, beef, or other lean meats to add protein, as well as include low-carb vegetables like broccoli, kale, or spinach!

Here’s what an egg diet would look like for the entire day. For breakfast, have two fried eggs with some kale or spinach. Next, have some fish or chicken with salad, or another 2 eggs. Finally, finish the day with 2 more eggs, and some fish or chicken again. You can also feel free to throw in salads as a snack, but keep fruits to a minimum!

Make sure not to add any bread-based foods like pasta, as those will give you way too many carbs!

Grapefruit Egg Diet

If you want to mix it up, you can also include half a grapefruit for even more health benefits! Here’s how the grapefruit diet goes:

For breakfast, you eat 2 boiled eggs and half of a grapefruit. Then, have some green salad and roast chicken for lunch. Make sure the chicken is without the skin as well. Finally, finish the day with a 2-egg omelet with spinach and tomato.

Make sure to buy high quality free-range eggs for this diet, because they have even more great vitamins for your body!

Health Risks

Eggs are a common allergen, and you should absolutely stay clear of the egg diet if you experience any bad reactions to eating eggs. There are also some risks associated with eggs that you should be aware of.

The egg diet can lead to calcium deficiency, and this has some negative health effects like low fiber and reduced bone density. A great way to counteract this is by consuming calcium-rich foods like beans, nuts, leafy vegetables, and dairy products alongside the egg diet meals, and this way you’ll be able to stay at high calcium levels. Following an egg diet can also lead to feelings of low energy, and if you feel this way it’s a good idea to include some foods with complex carbs to give you more energy. If you feel lower energy levels consider stopping the egg diet, and consult your doctor about any medical conditions you may have before making any drastic dietary changes.

Scrambled Eggs

You’ve never had scrambled eggs this good before! With this recipe, you’ll make scrambled eggs that are creamy and delicious every single time. All it takes is seven easy steps!


4 eggs, a quarter teaspoon of salt, a quarter cup of milk, black pepper, and a tablespoon of butter

  • Whisk the milk, eggs, and salt in a bowl until the three form a mixture that is uniform, light, and foamy
  • Melt the butter in a pan, and use it to coat the pan until the pan’s surface foams.
  • Put the egg mixture onto the center of the pan, and set the pan to a low gas mark
  • Wait until the edges of the egg have just started to set. Then, use a spatula to push them gently from one end of the pan to the other. Do this whenever the eggs seem to be setting.
  • When the eggs look like they are nearly done, fold them into themselves several times with the spatula.
  • Turn the heat off, and remove the eggs from the pan
  • Season the eggs, and let them cool down. Once they are cooled down, you can enjoy great scrambled eggs

Egg Stir Fry

Egg Stir Fries are a great way to add vegetables to your egg diet, which is why this recipe will help you get healthy in no time. In just nine steps, you’ll be able to make the best egg stir fry you ever tasted!


1 egg, rice, 1 green pepper, 4 tablespoons of oil, a quarter tablespoon of salt, a half tablespoon of soy sauce, 1 shredded carrot, and 2 cloves of garlic

  • Heat a tablespoon of oil in a frying pan set to a medium gas mark.
  • Pour in the one egg and break it into small pieces with a spatula
  • Stir fry the egg for 30 seconds until you can smell it, then set it aside.
  • Pour in 3 tablespoons of oil
  • Stir the carrots and the green peppers
  • Stir fry both of them for 2 minutes at a medium to high gas mark.
  • Include the cloves of garlic, then add salt and soy sauce
  • Stir fry everything but the egg for 3 minutes, and then mix well.
  • Put the egg into the pan with everything else, and cook everything for one more minute. After that, your stir fry is done.

The egg diet has many amazing health benefits, such as protein for increased muscle growth, vitamin D and B12 for heart health, and healthy fats for stronger muscle recovery. Now that you’ve learned about the egg diet, you can build a better body starting today!

Are you excited to start the egg diet? Make sure to like, share, and comment on how you plan to use the egg diet. Subscribe to my YouTube channel @healthperfectionist, also, hit the bell icon so you can learn more about great health and fitness with us!

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