‘Found myself stuck in the bathroom for over an hour’: Content creator tests former bodybuilder Vince Gironda’s 900-egg diet; expert on daily consumption limits

Everett consumed 30 eggs daily for an entire month, incorporating egg-white omelets and raw yolk smoothies into his diet. Alongside eggs, he included rice, beef, yoghurt, fruit, honey, and occasionally a protein bar.

Along with this diet, he maintained a weightlifting regimen and tracked his progress. After a month of eating 30 eggs a day, Everett’s blood tests revealed little change in his bad cholesterol, while his good cholesterol levels increased.

However, this doesn’t mean that this experiment went smoothly. By the 20th day, Everett began experiencing severe digestive distress. “I found myself stuck in the bathroom for over an hour, really constipated and cramping up,” he explained in his video. “Standing up made the cramps even worse, but I had to get up because I also needed to puke.” After some research, he realised that raw eggs contain high levels of trypsin inhibitors, which can interfere with digestion and cause stomach discomfort. Once he started cooking the eggs, the issues were resolved. 

Indianexpress.com spoke to an expert to break down the risks and potential benefits of such an extreme dietary approach.

Potential health risks of consuming over 30 eggs daily for a month

Kanikka Malhotra, consultant dietician and certified diabetes educator, says, “Consuming over 30 eggs daily for a month poses several health risks. The high cholesterol content in egg yolks may elevate blood cholesterol levels, increasing the risk of heart disease. Due to egg sensitivities, some individuals may experience digestive issues like bloating, gas, and diarrhea. Excessive egg consumption might also lead to nutrient imbalances if eggs become the primary food source. There is also an increased risk of salmonella infection if raw or undercooked eggs are consumed. Finally, the high caloric density of eggs can contribute to weight gain if not balanced with sufficient physical activity.”

Is there scientific evidence to support the idea that excessive egg consumption leads to significant muscle gain?

Malhotra states that scientific evidence indicates that while eggs benefit muscle growth, “excessive consumption does not directly correlate with significant muscle gain.” Whole eggs, particularly the yolk, enhance muscle protein synthesis more effectively than egg whites alone. 

She continues, “Consuming whole eggs post-exercise results in greater muscle-building response than egg whites, likely due to the synergistic effects of the yolk’s nutrients, including fats and vitamins. However, limited evidence suggests that higher egg intake leads to greater muscle hypertrophy beyond what is achieved with standard protein intake from other sources. Thus, while eggs support muscle recovery and growth, moderation and a balanced diet are crucial for optimal results.”

How does the body process and utilise protein from eggs and is there an upper limit to how much protein is beneficial in a day?

The body efficiently processes egg protein due to its high digestibility and complete amino acid profile, boasting an amino acid score of 100. “Cooked eggs are more digestible because heat denatures the proteins, easing enzyme action. Egg protein has a higher net protein utilisation rate than other sources. The muscle protein synthesis is higher with egg or whey protein than soy or wheat,” notes Malhotra.

She also suggests that general recommendations for Indians suggest approximately 0.8 to 1.0 grams of protein per kilogram of ideal body weight. Active individuals may require more: 1.0 grams/kg for moderately active individuals and up to 1.6 grams/kg for those engaged in intense physical activity. Many Indians consume only about 0.6 grams/kg. 

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.