Different options for egg diets with detailed menus and recipes: lose weight with proteins. Egg diet for a week - a detailed menu. Boiled Egg Diet Options for Weight Loss and Weekly Results
The egg diet is simple, affordable and, most importantly, effective. And you can eat on it not only eggs. The nutritionist recommends how to diversify the diet on an egg diet so that you don't feel drawn to forbidden goodies.
Diets not only help you lose weight. They are also an excellent training for endurance and willpower. These qualities are necessary for self-control, on which the preservation of the achieved result and the acquisition of self-confidence depend.
One of the diets that are designed for self-discipline is the egg diet. This method of dealing with extra pounds is very popular. The egg diet doesn't suggest eating eggs alone! But it is chicken eggs that are the key ingredient in her menu. And the action is based on chemical reactions in the body. Therefore, it requires relentless observance of all the rules. However, the rewards of losing weight are worth it. Plus, the egg weight loss diet won't make you hungry. Such a nice feature is that the diet is rich in protein, which ensures long-term satiety.
rules
- You need to eat three times a day - no snacks.
- It is recommended to have dinner before 18:00.
- You cannot change lunch with dinner or vice versa.
- Eggs should be boiled soft-boiled, but there should be no salt added.
- If the amount of the allowed product is not specified, you can eat it in unlimited quantities. But this does not mean that you can abuse it.
- Cook salads without adding salt and oil.
- You can substitute orange for grapefruit (and vice versa).
- Potatoes, bananas, dates, mangoes, figs, grapes should be excluded.
- Meat should be cooked without fat, chicken without skin. Lamb must be excluded.
- Your meal should be started with citrus fruits.
- Watch your drinking regime. Drink at least 2 liters of still water per day. The effectiveness of removing toxins and toxins from the body depends on this.
- You can drink tea and natural coffee, but no additives.
- If you still feel severe hunger - eat fresh cucumbers, but not earlier than two hours after the scheduled meal.
- During the diet, it is recommended to perform a set of exercises (of your choice).
- If, for any reason, you interrupt the egg diet, you should start over.
Menu
For 3 days
In three days, depending on your initial weight, you can get rid of 2 to 5 kg.
Principles of the 3-Day Egg Diet for Weight Loss
- Divide your meals into three stages.
- The break between meals should be 4 hours.
- Eat one type of vegetable at a time.
- If you feel very hungry, drink green tea with lemon.
Menu for three days:
- 3 eggs (no salt);
- 1 grapefruit;
- vegetable salad (Chinese cabbage, carrots, tomatoes, cucumbers) - in any quantity;
- green or black tea, clean water (no restrictions), diet drinks (no more than 300 ml per day is allowed).
For 5 days
In five days, you can get rid of 3 to 6 extra pounds.
- Breakfast: 2 eggs, 1 grapefruit, herbal tea.
- Lunch: 1 egg, 150 g of boiled chicken breast, 1 orange.
- Dinner: 2 eggs, 200 g of lettuce (cucumbers + tomatoes + Chinese cabbage).
- Breakfast: 2 eggs, 1 apple, green tea.
- Lunch: 1 egg, 130 g of boiled pollock, 5 lettuce leaves.
- Dinner: 2 boiled eggs, 200 ml of kefir (1.5% fat).
- Breakfast: 2 eggs, 1 grapefruit, 200 ml of tomato juice.
- Lunch: 150 g of baked turkey fillet, 1 egg, 2 cucumbers.
- Dinner: 2 eggs, 1 orange, 200 ml of kefir (2.5% fat).
- Breakfast: 2 eggs, 1 grapefruit.
- Lunch: 2 eggs, 150 g of boiled hake.
- Dinner: 1 egg, 200 g of lettuce (Chinese cabbage + carrot + apple).
- Breakfast: 2 eggs, 200 g of salad (Chinese cabbage + carrot + apple).
- Lunch: 150 g of boiled shrimp, 1 egg, 100 g of Chinese cabbage.
- Dinner: 2 eggs, 1 grapefruit, 100 g of cottage cheese (5% fat).
For 7 days
Egg diet for 7 days will help you lose weight by 3-8 kilograms, depending on the initial weight.
- Breakfast: 1 grapefruit, 2 eggs.
- Lunch: 1 egg, 1 orange, 150 g of boiled chicken fillet.
- Dinner: 200 ml of kefir (2.5% fat), 200 g of boiled chicken fillet.
- Breakfast: 2 eggs, 200 ml of freshly squeezed orange juice.
- Lunch: 150 g of boiled chicken breast, 2 grapefruits.
- Dinner: 2 eggs, 1 orange, 200 ml of kefir (1.5% fat).
- Breakfast: 1 egg, tea.
- Lunch: 200 g of boiled veal, 1 orange.
- Dinner: 2 eggs.
- Breakfast: 2 eggs, any greens in any quantity.
- Lunch: 200 g of baked chicken breast, 150 g of salad (Chinese cabbage + cucumbers + tomatoes + 2 tablespoons of sour cream, 10% fat).
- Dinner: 2 oranges, 1 egg.
- Breakfast: 200 g of salad (boiled carrots + 2 boiled eggs + greens + 2 tablespoons of sour cream 10% fat).
- Lunch: 2 fresh carrots, 200 ml of freshly squeezed orange juice.
- Dinner: 200 g of stewed cod, 1 egg.
- Breakfast: 150 g of cottage cheese (7% fat), 200 ml of freshly squeezed orange juice.
- Lunch: 2 eggs, 2 oranges.
- Dinner: green tea.
- Breakfast: 1 grapefruit, 2 eggs.
- Lunch: 200 g of boiled beef.
- Dinner: 1 grapefruit, green tea.
For 2 week
Egg diet for 2 weeks will get rid of 7-15 kilograms.
Breakfast for the whole period: 1 grapefruit, 2 boiled eggs, green tea or natural coffee.
Week number 1
- Lunch: 2 eggs, 1 tomato (or 200 ml of tomato juice), herbal tea.
- Dinner: 2 eggs, 200 g of vinaigrette without oil, 1 grapefruit, herbal tea.
- Lunch: 2 eggs, 1 grapefruit.
- Dinner: 200 g of baked beef, 2 cucumbers, 2 tomatoes, celery (whatever you want).
- Lunch: 2 eggs, spinach (whatever you want), green tea.
- Dinner: 2 eggs, 100 g of Chinese cabbage, 50 g of boiled beets, 100 g of cottage cheese (5% fat), herbal tea.
- Lunch: 2 eggs, spinach (as much as you want), natural coffee.
- Dinner: 200 g of vinaigrette without oil, 100 g of boiled hake, coffee or tea.
- Lunch: 2 eggs, spinach (as much as you want), coffee.
- Dinner: 200 g of vinaigrette, 100 g of boiled hake, 100 g of Chinese cabbage, herbal tea.
- Lunch: 200 g of fruit salad (oranges + apples + pears + kiwi).
- Dinner: veal steak (150 g), 2 tomatoes, celery (as much as you want), coffee.
- Lunch: 200 g of boiled chicken fillet, 1 tomato, 1 grapefruit.
- Dinner: 1 tomato, 1 carrot, 100 g of Chinese cabbage, 100 g of boiled chicken fillet, tea or coffee.
Week number 2
The menu for the second week remains the same as for the first.
4 weeks
An egg diet for 4 weeks will help you lose 10-20 kilograms.
Week number 1
Daily breakfast 1st and 2nd week: 1/2 orange or grapefruit, 1-2 boiled eggs.
- Lunch: any fruit in any quantity (from allowed).
- Dinner: 200 g of boiled meat (any except lamb).
- Lunch: 200 g of boiled chicken breast.
- Dinner: 2 boiled eggs, 150 g salad (cucumbers + tomatoes + peppers + carrots), 1 toast (20 g), 1 orange or grapefruit.
- Lunch: low-fat cheese in any quantity, 1 toast (20 g), 2 tomatoes.
- Dinner: 150 g of boiled or baked beef.
- Lunch: any permitted fruit in any quantity.
- Dinner: 150 g of baked meat (of your choice), 100 g of salad (cucumbers + Chinese cabbage + carrots).
- Lunch: 2 boiled eggs, 200 g of boiled vegetables (of your choice).
- Dinner: 200 g of boiled hake, 1 orange or grapefruit.
- Lunch: any fruit in any quantity.
- Dinner: 200 g of boiled veal.
- Lunch: 200 g of baked chicken breast, 2 tomatoes, 100 g of boiled vegetables, 1 grapefruit.
- Dinner: 200 g of boiled vegetables.
Week number 2
- Lunch: 150 g of baked meat (optional), 150 g of salad (cucumbers + tomatoes + peppers + carrots).
- Dinner: 2 boiled eggs, 150 g of salad (cucumbers + tomatoes + peppers + carrots), 1 orange or grapefruit.
- Lunch: 200 g of baked meat (of your choice), 2 cucumbers.
- Lunch: 150 g of boiled chicken breast, 2 cucumbers.
- Dinner: 2 boiled eggs, 1 orange or grapefruit.
- Lunch: 2 boiled eggs, 150 g of low-fat cheese, 100 g of boiled vegetables.
- Dinner: 2 boiled eggs.
- Lunch: 200 g of boiled pollock.
- Dinner: 2 eggs.
- Lunch: 150 g of boiled beef, 2 tomatoes, 1 grapefruit.
- Dinner: no more than 500 g of any fresh fruit (seasonal).
- Lunch: 200 g of boiled chicken breast, 2 tomatoes, 100 g of boiled vegetables, 1 grapefruit.
- Dinner: 200 g of boiled chicken breast, 2 cucumbers, 1 orange.
Week number 3
These foods should be eaten at any time of the day, without limitation for breakfast, lunch and dinner.
- Day 1: throughout the day, you should eat any fruit in any quantity (except for prohibited ones).
- Day 2: All day you need to eat boiled and fresh vegetables in any quantity.
- Day 3: any boiled vegetables and fresh salads in any quantity.
- Day 4: boiled hake in any quantity, 200 g of Chinese cabbage, 200 g of boiled vegetables.
- Day 5: boiled chicken and boiled vegetables in any quantity.
- Day 6 and Day 7: Eat one type of fruit in any quantity throughout the day (for example, only apples or only apricots).
Week number 4
Products are distributed throughout the day with no time limit. It is prohibited to add anything to the specified list of products.
100 g of boiled beef or 200 g of boiled chicken breast, 3 tomatoes, 4 cucumbers, 50 g of canned tuna (without oil, can be washed with water), 1 toast (20 g), 1 grapefruit or orange.
150 g baked veal, 3 tomatoes, 4 cucumbers, 1 toast (20 g), 1 apple or pear, or orange.
50 g low-fat cheese, 100 g boiled vegetables, 2 tomatoes, 2 cucumbers, 1 toast (20 g), 1 orange or grapefruit.
500 g boiled chicken fillet, 3 tomatoes, 1 cucumber, 1 toast (20 g), 1 grapefruit.
2 boiled eggs, 3 tomatoes, 1 cucumber, 1 orange or grapefruit.
400 g of boiled chicken breast, 300 g of cottage cheese (5% fat), 1 toast (20 g), 2 tomatoes, 2 cucumbers, 1 orange or grapefruit.
50 g of cottage cheese (10% fat), 100 g of boiled pollock, 200 g of boiled vegetables, 2 tomatoes, 2 cucumbers, 1 toast (20 g), 1 orange or grapefruit.
Exiting the diet
The correct way out of the diet will ensure not only the consolidation of the achieved result, but will also allow you to lose weight for some time to the optimal weight for your body. The main principle of getting out of any, and especially from a strict egg diet is consistency. The bottom line is that for some time you should eat those foods that were included in the diet. This will save the body from stress and allow you to smoothly switch to proper nutrition, without harming your health (a sharp load on the liver, pancreas, kidneys).
- For the first week after the egg diet, eat 2 eggs and 1 orange daily.
- Try to eat at the same time.
- Food should be baked, steamed, or boiled. Fried is allowed extremely rarely, and not earlier than three weeks after the end of the course.
- Your diet should contain lean meat, poultry, sea and river fish, dairy products.
- Exit from the egg diet for weight loss involves switching to fractional meals: 4-6 meals a day. In this case, at one time you should eat no more than 300 g of food.
- Replace high-calorie confectionery with marshmallows (without chocolate glaze), marmalade, marshmallow, jelly. The consumption of dark chocolate is allowed - but not more than 70 g per day.
- Foods containing fast-digesting carbohydrates are allowed until 14:00.
- It is recommended to refuse starchy foods. Consumption of bran and rye bread is allowed, but not more than 70 g per day.
- Refrain from drinking alcohol. First, alcohol is high in calories, and secondly, it can provoke overeating. Sometimes you can afford a glass of dry wine.
- Season salads with sour cream (10-15% fat), olive oil or lemon juice.
- Drink 2 liters of clean water per day.
- Sugar consumption should be minimized and salt should not be overused. Seasonings that contain flavor enhancers (monosodium glutamate) should be avoided.
- Every day, you should have fresh vegetables and fruits in your diet - according to the season.
- Eat slowly, chewing each bite thoroughly, so the food is better absorbed. Do not be distracted by reading the news feed and watching TV, otherwise you risk eating too much. Food is a process that requires absolute concentration and cannot be rushed.
- Exercise, walk more, and avoid using the elevator. Do body wraps (no more than twice a week) and massage with an anti-cellulite cream to improve the condition of your skin.
Only changing eating habits and exercising will allow you to always be slim.
Contraindications
Before the egg diet, regardless of the duration of the chosen course, be sure to consult with a specialist. This will help identify and prevent possible complications.
- Allergy to eggs and citrus fruits.
- Chronic diseases of the gastrointestinal tract, kidneys, liver, cardiovascular system.
- Contraindicated in case of increased gastric acidity.
If during the diet you feel discomfort, nausea, dizziness, stop the course immediately and switch to a sparing diet.
Whether you prefer scrambled eggs for breakfast, hard-boiled eggs in a salad for lunch, or soft-boiled eggs with lots of greens for dinner, we can all agree that a deliciously cooked egg is an amazingly versatile product.
Assessment
What is the Egg Diet?
There are different variations of the egg diet, and they are all rather vague and lacking in clear instructions. One version suggests eating eggs and nothing else for a few days, while others simply include eggs in every meal. The more flexible version of the egg diet suggests that you eat eggs or chicken and fish, for example, throughout the day for about two weeks.
Some diets have strict guidelines for egg preparation, while others are more lenient with the cooking method.
What can you eat on an egg diet?
There is no official version of the egg diet, which means there is no official list of foods that you can (or cannot) eat during the egg diet.
It goes without saying that eggs are a staple of any variation of this diet. However, some meal plans only include eggs, while others allow for fruits and vegetables, as well as other sources of lean protein.
Is it possible to lose weight on an egg diet?
The egg diet, especially in more restrictive options, can actually help you lose weight because it drastically reduces your calorie intake. But any weight loss will be temporary. This diet is not designed for sustained weight loss. What's more, restricting your carbohydrate intake can make you tired, so you may not have enough energy to exercise.
Instead of eating only eggs, or some other diet that could worsen your condition, focus on developing sustainable eating habits. The point is not whether the diet will help you lose weight. The key is whether it will help you maintain a healthy weight.
Chances are, you won't want to eat eggs at every meal for the rest of your life, so the egg diet can only be temporary. By making healthy food choices and gradually cutting back on high-calorie junk foods, you are more likely to be able to maintain a healthy weight for a long time.
Is the egg diet safe?
If you only eat eggs in your diet, this is not a healthy and safe diet. By following the most extreme form of the egg diet, you are excluding many vitamins and minerals your body needs.
How many eggs can you eat per day?
Researchers have figured out whether we should limit our consumption of eggs because of their ability to raise LDL cholesterol (often called "bad" cholesterol, although it's actually important to have a healthy cholesterol balance in your body). An analysis of research over the past 60 years showed that dietary cholesterol in eggs had relatively little effect on blood cholesterol levels.
However, the law “everything should be measured” applies to eggs as well. Egg yolk contains 184 milligrams of cholesterol (the most concentrated form of dietary cholesterol). Therefore, nutritionists recommend eating about one egg a day, although there are some exceptions - people with heart disease are advised to cut back on eggs, while some studies show that you can eat up to 3 eggs a day if you are healthy.
It's no secret that egg yolks are the culprit for high cholesterol, and egg whites, on the contrary, are absolutely safe in this regard. However, yolk is full of nutrients, so you can combine one yolk with several whites to get the best of both.
Like any diet that restricts the diet to one or two foods, the egg diet is not healthy. But if your goal is to lose weight and live a healthy life, eggs can be one of the staples on your shopping list.
- Egg diet for a week
Excess fat can also cause cardiovascular disease, and the like, quite frankly speaking, dangerous symptoms. Apparently this is what prompted American scientists to take action, forcing them to delve deeper into the issue. Thanks to this, the egg diet arose, which we will tell you about.
There are simply a colossal number of the most diverse ways to lose weight, but most of them cannot be simply applied in real life. After all, they require tremendous willpower, or moving to live on an uninhabited island, because they give up their most beloved "sweets". Moreover, while someone is nearby, deliciously chomping a bun or a cake, it is simply unrealistic for most food lovers.
In order not to experience hellish torment, and turn the process of losing weight into a fairly acceptable, simple and not so painful, egg diet, reviews of which can be easily found on the Internet, offers everyone a fairly comfortable way to lose weight. The essence of an egg, like any other protein-free, carbohydrate-free diet, is that the body spends a lot of energy on digesting the natural protein that is contained in chicken eggs, taking it from its own "storehouses", which we all call - excess fat ...
What is the use of chicken eggs?
And the eggs themselves, as a low-calorie product, are extremely useful for the body, because it is not without reason that our ancestors tried to give fresh eggs to sick, children and so on. This is because the egg has a unique composition, saturated with an extraordinary set of a wide variety of "usefulness": The egg is a completely natural product, and if it succeeds, it will be so inexpedient to counterfeit it that no one will engage in such a falsification.
One testicle a day can easily cover almost twenty percent of the human body's protein requirements per day, judge for yourself.
The chicken egg contains such a unique, even outstanding set of natural amino acids, which are involved in the "building" and renewal of almost all tissues of our body.
In addition, it is in the testicle that there is a large amount of trace elements, as well as minerals. For example, eggs are rich in phosphorus, iron, potassium, and also, which is very important, active zinc, which has an extremely positive effect on the growth and health of hair and nails.
Vitamins, in chicken eggs, also could not do at all. Vitamins of group A, C, B, K, E, and besides, also D, which is quite rare in food.
Eggs have an amazing ability, the human body assimilates all the substances from this useful, and also tasty product, by almost 95-98 percent, and these are just outstanding indicators.
Egg diet for a week
We will provide a menu of the simplest, egg diet for seven days, during which you can easily leave about 4-8 kilograms somewhere on the sidelines, despite the fact that this option is not at all a mono-diet, and you will not be haunted by a constant feeling of hunger. Such a diet is easy to tolerate, and its effect is simply amazing, the main thing is to follow all the instructions. We will provide you with an approximate menu for seven days.
The first day
Breakfast: two chicken eggs, half a grapefruit, as well as coffee or tea without sugar and, of course, cream.
Dinner: two hard-boiled eggs and a ripe, red tomato. You can drink a glass of tea.
Dinner: Again 2 eggs, you can lightly fry without oil and vinaigrette without dressing. The second half of grapefruit and herbal gulls.
Second day
Breakfast: we repeat the same as on the first day.
Dinner: half a grapefruit and 2 soft-boiled eggs.
Dinner: to the usual eggs, you can add a slice of boiled lean beef or chicken (120-160 grams), as well as a light salad (you can use lettuce, celery, cucumbers, arugula, and so on).
Third day
Breakfast:
Dinner: two eggs and stewed spinach (120 grams), green or herbal tea.
Dinner: we repeat dinner on Monday (first day).
Day four
Breakfast: we repeat breakfast of the first day.
Dinner: we repeat lunch of the third day.
Dinner: to a pair of eggs (soft-boiled or hard-boiled), add about 125-145 grams of boiled or, slightly fried without oil, sea low-fat fish, for example, hake. Vinaigrette, tea.
Day five
Breakfast: we repeat breakfast of the first day.
Dinner: we repeat lunch of the third day again.
Dinner: you can also repeat the diet of the fourth day, with fish and vinaigrette.
Day six
Breakfast: we repeat breakfast of the first day.
Dinner: fruit salad made from any fruit, including peaches, grapes and bananas. Herbal tea or green tea.
Dinner: two boiled eggs, a slice of boiled turkey, or baked in the oven, with spices, but with a minimum amount of salt. A salad of cucumbers, tomatoes and lettuce, tea or coffee without sugar or other additives.
Day seven
Breakfast: we repeat breakfast of the first day.
Dinner: boil a piece of chicken (150 grams) and eat it cold, two eggs and herbal tea.
Dinner: the same pair of eggs, a slice of boiled chicken (120 grams), a salad of cabbage, tomatoes and grated carrots, tea without sugar.
Egg diet for two weeks and a month. Diet and general recommendations and rules
If the result, for any reason, did not suit you, and you feel excellent, there is no dizziness, pain or cramps in housing and communal services, and so on, then you can extend the period of this diet for yourself. So the egg diet for 2 weeks will be twice as effective, since the body has already adapted to "pull" energy from those deposits of fat that you so frivolously "worked up before. There are several points to consider.
For example, you should not constantly consume grapefruit, and on some days it can be replaced with an orange, this will make the diet more varied. The egg diet menu assumes a rather democratic one, such that hunger, in theory, will not be felt strongly, but it is worth controlling yourself rather carefully. Indeed, in case of a breakdown, you will have to start everything completely from the beginning so as not to lose the already achieved result. Among other things, you can also stretch such a diet for a month. An egg diet for 4 weeks will allow any woman or girl to lose more than two dozen kilograms. This is a fairly high level of weight loss, since the egg diet is not too strict, and you will not have to feel much discomfort.
The first two weeks are no different from an egg diet of seven or fourteen days. Then the menu can be changed, however, the requirements to eat eggs at least once a day remain in force. So, let's imagine the diet for the third and fourth weeks of such a diet. All products can be evenly distributed throughout the day as you like best.
Diet for the third stage of the egg diet (third week)
Monday:
fruit day, you can choose whatever you like, except for bananas, figs, grapes, and mangoes. You can eat as much as you want and do not forget about the obligatory two eggs, soft-boiled or hard-boiled, you can also bake or fry, but without oil.
Tuesday: the same two eggs, as well as any vegetables except potatoes and eggplants. You can steam them, bake them in the oven, or simply boil them.
Wednesday: you can make a combination of fruits and vegetables and, of course, do not forget about eggs, in the amount of one or two pieces.
Thursday: two eggs, as well as fish, grilled or boiled. Cabbage, both fresh and stewed, is also suitable.
Friday: two eggs, boiled meat (lean), as well as steamed vegetables (do not forget that potatoes are not suitable in any way).
Saturday: apple day, that is, besides the egg, you can only eat apples, and as many as your darling (or stomach) wants.
Sunday:
the same as on Saturday, but with a pear. By the way, fruits can be at your discretion, the only "but", you will have to exclude those indicated in the menu for Monday.
Diet for the fourth, final stage of the thirty-day egg diet (exit from the diet)
Monday:
two or three eggs, four beef steaks (65-75 grams each), or a quarter of a chicken, skinless, canned tuna, three or four tomatoes, four cucumbers, grapefruit and a small toast.
Tuesday: four cucumbers, three tomatoes, grapefruit, boiled lean meat (200 grams), one or two eggs, pear or apple.
Wednesday: Two cucumbers and the same amount of tomatoes, up to 250-300 grams of boiled vegetables (only not potatoes), toast, orange or grapefruit, a tablespoon of curd.
Thursday: three or four tomatoes, a couple of cucumbers, grapefruit, half boiled cold skinless chicken, toast.
Friday: three to four tomatoes, lettuce leaves (whatever you want), one or two eggs, grapefruit or orange.
Saturday: a couple of boiled chicken fillets, a couple of cucumbers and tomatoes each, toast, grapefruit, low-fat curd (100-120 grams), a glass of kefir (250 grams).
Sunday:
canned tuna (one jar), toast, grapefruit, cottage cheese (120 grams), a couple of tomatoes and cucumbers, boiled vegetables (up to 200 grams, except for potatoes and eggplants).
Low carb, protein, budget and effective - the egg diet is a weight loss system that does not take long to get used to. An egg is a product that is constantly present in the diet of almost every person, its cost is quite acceptable, the taste is excellent, the health benefits are undeniable. And most importantly, this is not a mono diet, which promises a variety of diet, and not a grueling hunger strike.
Slimming mechanism
An egg is a fairly high-calorie product, as evidenced by simple mathematics:
- 100 g of boiled chicken egg - 160 kcal (average weight of 1 piece - 50 g);
- in 100 g of yolk - 352 kcal (weight in 1 piece - 20 g);
- 100 g of protein - 44 kcal (weight in 1 piece - 30 g).
If you eat 2 eggs per meal, you get a sufficient amount of energy value, but how then does weight loss happen?
- The rest of the daily diet is low in calories, since the amount of carbohydrates and fats consumed is reduced to a minimum;
- proteins are digested for a long time, making it easy to get through the time between main meals;
- eggs contain a huge amount of vitamins, amino acids and other benefits that ensure the normal functioning of the body during a diet;
- this nutritional system causes the liver to produce ketones, which effectively suppress hunger;
- unsaturated acids fight fat deposits;
- proteins require a lot of energy to digest - this is how calories are spent.
If you continue to eat 2 eggs every morning after the diet, you can maintain the achieved results for a long time.
Nice bonus... Eggs strengthen bones, joints, the immune system and increase mental performance.
Pros and cons
The egg diet has tons of positive characteristics that will persistently tempt you to take advantage of it. Still, much closer attention should be paid to the cons.
Advantages
- Doesn't suffer from hunger;
- ease of cooking;
- variety of recipes;
- the formation of muscle mass with constant sports;
- lasting results.
disadvantages
- Cholesterol rises;
- lethargy and decreased performance due to lack of carbohydrates;
- constipation, flatulence, bloating, bad breath as side effects due to the abundance of protein foods;
- ban on coffee;
- strict adherence to the menu;
- high risk of breakdown;
- refusal from intense physical activity;
- A 4-week diet runs the risk of serious stomach problems.
Overlook at least one drawback - then health complications may arise. So weigh the pros and cons in advance.
Contraindications
To prevent complications, you must first study the contraindications:
- allergy;
- pathology of the kidneys, liver;
- cardiovascular diseases;
- pancreatic problems;
- hypertension;
- gastritis, ulcer.
The presence of chronic diseases, the state of pregnancy and lactation are also relative contraindications for the egg diet. So first you need to consult with your doctor.
- Give preference to soft-boiled eggs, as they are better absorbed.
- The maximum number of eggs you can eat per day is 4.
- Limit your salt intake.
- If you fry, then without oil. The best cooking method is baking.
- Dinner - 4 hours before bedtime.
- Snacks are excluded.
- Daily water consumption - at least 2 liters.
- If a four-week egg diet is chosen, the weight loss process should be monitored by specialists.
- Better than the rest, the weekly option affects the figure and health.
- From physical activity, you need to leave only morning exercises, walking,. Gym and running without carbohydrate support can be exhausting.
This diet is characterized by the use of citrus fruits for breakfast, which is not without reason. In tandem with eggs, they prolong the feeling of satiety, contribute to even faster weight loss. Grapefruit is especially beneficial.
On a note. Try to use only fresh eggs that are less than a week old. From day 8, they lose amino acids.
Product Lists
The egg diet is quite strict, as it requires strict adherence to the menu. To compile it, use the lists of foods that you can and cannot eat as part of protein weight loss.
Allowed:
- low-calorie fruits: apricots, apples, pineapples, citrus fruits, pears, pomelo, peach, kiwi, plums, watermelons, melons;
- vegetables: tomatoes, zucchini, carrots, broccoli, squash, onions, eggplants, cucumbers, radishes;
- legumes: beans, green peas;
- greens, lettuce;
- lean meat: beef, chicken, rabbit, turkey (but no skin);
- lean fish (haddock, pollock), seafood;
- low-fat dairy products;
- bread: toast, cereal, bran, diet crackers
- drinks: tea, herbal teas, chicory (no milk and sweeteners);
- salad dressings: lemon juice, ginger, balsamic vinegar.
Prohibited:
- mayonnaise;
- rich broths.
- carbohydrates: pasta, baked goods, confectionery, potatoes, cereals, sugar;
- coffee and other drinks containing caffeine;
- alcohol.
- high-calorie fruits: persimmons, bananas, cherries, mangoes, grapes, figs, dates, avocados;
- pork, lamb, duck, goose;
- fatty dairy products;
- drinks: juices, soft drinks, alcohol;
- sweets: sweets, sugar, chocolate, honey;
- dressings: mayonnaise, soy sauce, ketchup.
If you break loose and allow yourself something from the forbidden list, nutritionists advise starting the diet from the very beginning.
Options
Since the egg diet does not belong to mono-hunger foods and involves a fairly extended list of auxiliary products, there are many variations.
The most popular is, perhaps, Maggi. Good results can be achieved with a two-week diet on egg whites, with which, however, you should be careful because of the numerous contraindications and side effects.
The diet on egg yolks is much milder, since the dishes have a more pleasant taste, there are not so many proteins in it. However, you won't lose many kilograms.
If you are interested in one of these weight loss systems, see their more detailed description in separate articles:
Keep in mind. For weight loss, you can use not only chicken, but also quail eggs. They contain much more protein.
Menu
Using this technique, you can lose weight both quickly (express diets for 3 days) and for a long time (arrange a marathon for a month). It all depends on how many kilograms you want to lose. If not more than 5, look for options for 1 week so that protein foods do not harm the body. If from 5 to 10 - you can look at the menu for 2 weeks. If the problem amounts to tens of kilograms of excess weight, an egg diet for 4 weeks is what you need.
A detailed menu for each day, compiled for different dates separately, will help with the preparation of the diet.
7 days menu
Menu for 14 days
The peculiarity of the menu for 2 weeks is that every day you have to start with the same breakfast. It consists of half a citrus and 2 eggs. If the number of servings is not specified, the dish can be eaten in unlimited quantities.
In 2 weeks, you can lose up to 7 kg.
Egg diet menu for 28 days
The four-week diet assumes the same breakfast for the first 2 weeks of weight loss: 2 eggs and half an orange. At 3 and 4 weeks, all of these foods are divided into 4 daily servings. Losses can be up to 10 kg.
Week 1
2 week
3 and 4 weeks
Despite the fact that food can be eaten in unlimited quantities, it is worth controlling your appetite.
Recipes
In order to diversify the menu and not eat exclusively hard-boiled and soft-boiled eggs for several weeks, we offer recipes for low-calorie dishes. They fit perfectly into this power system.
Protein Fitness Salad
Ingredients:
- 300 gr chicken fillet;
- 50 ml low-fat sour cream;
- 2 eggs;
- 3 lettuce leaves;
- a clove of garlic;
- basil.
Preparation
- Cut the fillet into small pieces, fry in a dry frying pan until golden brown. Season with salt and pepper.
- Grind the basil, add to the chicken.
- Chop the garlic, add to the salad.
- Boil, peel, cut into pieces of eggs, add to salad.
- Season with sour cream.
- Mix.
- Put on lettuce sheets.
Ingredients:
- 2 liters of broth (vegetable or chicken);
- 100 grams of corn starch;
- 6 eggs;
- soy sauce;
- 30 gr (ground or fresh, finely chopped);
- 2 cinnamon sticks;
- 200 grams of tofu cheese;
- 200 grams of Chinese cabbage;
- green onions;
- a few cloves of garlic.
Preparation
- Add ginger, chopped garlic, tofu cubes, soy sauce to the boiling broth.
- Dissolve 60 g of starch in a little water and knead so that there are no lumps. After that, after 15 minutes of stewing the soup on the stove, pour the resulting solution into it.
- Cook for 5 minutes.
- In a separate container, beat the eggs with the starch residues.
- Cut the Chinese cabbage into strips.
- Pour the egg-starch mixture into the soup, add the cabbage.
- Cook for 10 minutes.
- Sprinkle with herbs before use.
Diet omelet with chicken and mushrooms
Ingredients:
- 20 ml;
- bulb;
- 50 grams of boiled chicken fillet;
- 8 champignons;
- 8 small tomatoes;
- parsley;
- 4 eggs;
- 20 grams of grated cheese;
- 20 grams of sweet pepper.
Preparation
- Heat oil in a skillet.
- Fry chopped onions.
- Finely chop the fillet, add to the onion, fry for 2 minutes.
- Cut the champignons into 4 parts, add to the omelet.
- Cut each tomato into 4 pieces and place in a frying pan.
- Chop the parsley, pour into the omelet.
- Beat eggs with a tablespoon of water. Season with salt and pepper.
- Pour into a frying pan, fry for 3 minutes.
- Sprinkle the omelet with grated cheese and grill until browned.
- Sprinkle with sweet pepper rings and chopped parsley before serving.
Despite the fact that a huge number of dietary meals can be prepared from eggs, without salt and dressings, most of them lose their excellent taste. And even if you can enjoy them in the first 2-3 days of the diet, then the four-week marathon risks ending much earlier. Therefore, in order to experience this weight loss system for yourself, you either need to love this product very much, or take into account only short-term options.
4 Weeks Egg Diet - Ideal for those who believe in the effectiveness of a carbohydrate-free diet. The monthly diet developed by American nutritionists actually prescribes eating eggs every day for only half of the term: the rest of the time is spent on consolidating the weight loss result and checking the habit of being content with little.
The 4-week egg diet is a serious test of patience and intention! During this month, the metabolism of the losing weight will undergo serious changes: due to the abundant supply of protein, the body will have to waste its fat energy reserves and make efforts to process and absorb high doses of protein.
Thus, the main weight loss will occur in the first two weeks of the diet. However, it is important not to skip the second phase of your monthly meal plan, which may not seem like a big deal when good results have already been achieved. With an incorrect exit from the egg diet for 4 weeks, a quick return of excess weight is almost guaranteed.
Egg diet for 4 weeks: in a short line
Duration: 4 weeks;
Features: strict, you must strictly follow the prescribed menu. Chicken eggs are the main product in the first two weeks of the diet, the next two weeks are aimed at consolidating the result (the menu is mostly low-carbohydrate vegetable with small portions of protein);
Cost: medium (up to 5 thousand rubles for the entire period);
Result: up to minus 25 kg (depending on the initial weight);
Additional effect: long preservation of the result of the diet due to the consumption of fat reserves;
An egg diet for 4 weeks is not suitable: strict vegetarians suffering from kidney and liver diseases, pregnancy and lactation, with allergies to eggs and / or citrus fruits. Before starting an egg diet for a month, you should consult with your doctor!
Useful information for those who were attracted by the egg diet for 4 weeks: a chicken egg is 85% water, 12% protein (ovalbumin, ovotransferrin, lysozyme, ovomucoid,
ovomucin). It contains only 0.3% fat and 0.7% carbohydrates, as well as a little glucose and a lot of vitamins and trace elements, including B vitamins, calcium, phosphorus, iron, potassium, and magnesium. That is, speaking in "fabulous" language - truly a testicle is not a simple one, but
"golden"!
Egg diet for 4 weeks: myths and concerns
Many of you have probably heard in due time warnings from various therapists and nutritionists that excessive consumption of chicken eggs is fraught with the development of serious diseases - they say that they contain more than enough harmful cholesterol, and protein is absorbed for too long ... What then, you ask, maybe we are talking about an egg diet for a month?
Indeed, a similar panic took place about 20 years ago. Namely: scientists sounded the alarm by putting chicken eggs on the "harmful list" - it was reported that their constant use causes an increase in blood cholesterol and the appearance of cholesterol plaques in the arteries.
However, researchers from the Harvard School of Public Health (apparently very fond of eggs and worried about their undeservedly spoiled reputation) conducted a large-scale study. In its course, it turned out that regular consumption of eggs does not affect "bad cholesterol" in any way - its occurrence is regulated by other factors.
Their colleagues at the Journal of the American College of Nutrition have found that the egg is one of the healthiest breakfast options. With the same amount of calories consumed, those who eat a sandwich for breakfast are more at risk of becoming obese than egg eaters.
However, when dealing with eggs, you should not relax: one of the approximately 20,000 eggs on the market may be infected with active salmonella, a bacterium that causes an acute intestinal infection, especially dangerous for children.
Therefore, when choosing eggs for an egg diet for the full 4 weeks, avoid those whose shells are damaged, streaked, or "decorated" with droppings or blood. Experts advise washing even the cleanest eggs after purchase and boiling them so that both the yolk and the white are completely curdled (about 5 minutes). It is also important to monitor the expiration date of purchased eggs and, having bought, store them in the refrigerator on a separate shelf, away from meat and milk. Eggs should be cut on a separate board, which is recommended to be rinsed with boiling water after each use, like the knife with which the eggs were cut.
How to “sit on eggs” correctly?
The 4 week egg diet does not at all involve eating chicken eggs alone. And their number on the menu is also quite moderate ...
“If there is a honeymoon, why shouldn't we be an egg month?”, American nutritionists thought, and based on their success, they invented the egg week for 4 weeks. Longer duration means better effect. Cases have been recorded when during the month of "sitting on eggs" those who were losing weight lost up to 25 kg (with an initial weight of about 100 kg).
Why is the egg diet good and why exactly for 4 weeks? With chicken eggs, you get pure protein without excess fat and fewer excess calories (also due to the fact that in principle you eat less - after all, eggs are great for filling).
In addition, dietary food costs become transparent and predictable. And one more interesting moment: overseas researchers have found that regular consumption of the same food really helps to lose weight. This is a rather psychological moment: for example, a nutritionist may advise you to have dinner with eggs every Wednesday and Saturday. Of course, this in itself will not help you lose tens of kilograms, but it will create a certain discipline to which the body will definitely respond positively. And the knowledge of such a mechanism will obviously not hurt those who follow the figure and seek to control their weight.
Do you like chicken eggs? The 4 week egg diet is a good way to test how strong this gastronomic attachment is.
However, not everything is so simple with the egg diet for a month. The main surprise is that it's ... not egg all the time. The main drums are the first two weeks, during which you will definitely eat eggs for breakfast and at least once a day.
From the third week, the protein component is replaced by other protein-rich foods (fish and beef or poultry), and the menu is especially rich in fruits and vegetables. An abundance of fiber helps intestinal motility, which is very helpful especially if chicken eggs have a strengthening effect on your stool.
During the 4 week egg diet, it is important to get enough liquid (at least 1.5 liters of plain still water per day). As you already know, protein is a complex substance. In the course of its processing, indigestible residues are formed, which are very important to remove from the intestines. Therefore, fiber and fluid remain indispensable allies of protein diet aficionados.
Drinking juice and soda on an egg diet is strictly prohibited. You can indulge in a morning cup of coffee without milk and sugar and herbal tea (unsweetened).
Monotony is the scourge of any strict eating plan. The 4-week egg diet prohibits additional fat intake (although it cannot be called fat-free - both eggs, fish and meat contain non-removable fats, both saturated and unsaturated), but you can experiment with the form of serving food with a clear conscience. Vegetables and fruits (as well as meat) can be baked without oil, steamed, stewed. Boiling eggs can also be replaced by baking, made with fat-free chatterbox, poached eggs. The main thing is to ensure that the egg is evenly heat treated.
Do not eat raw eggs during the 4 week egg diet.
Pros of the egg diet
At least in the mornings, it will be hard for you to believe that you are "sitting" on any weight loss system - breakfasts on an egg diet for 4 weeks are not much different from regular healthy protein breakfasts.
- eggs are delicious food. Even taking into account the restrictions on the use of fat in their preparation, there is room for culinary imagination in the egg diet;
- eggs cook quickly, which means that the diet does not require separate time resources. In the second part of the egg diet for 4 weeks, when eggs are no longer the main dish, simple foods are also involved;
- the egg diet, like any other protein diet, works well for those involved in fitness;
- egg protein and trace elements contained in eggs have a positive effect on the skin, hair and nails;
- eggs saturate for a long time - even with a small amount of servings on an egg diet for 4 weeks, it is possible to keep hunger in check.
Cons and risks of an egg diet for 4 weeks
- despite its relative diversity, the egg diet remains a fad diet that involves almost complete rejection of a certain type of macronutrient (in a four-week egg diet, fat and fast carbohydrates become such default figures) - that is, it is healthy and balanced to call such a diet plan in its original the form is impossible;
- an excess of protein and a lack of carbohydrates can cause various problems and ailments, from migraines to bad breath. If you notice any unwanted changes in your condition, get out of the diet and see your doctor.
For your diet, choose only the freshest selected chicken eggs ...
Egg diet for 4 weeks: a detailed menu of the first week and reviews
- Breakfast every day this week is the same - 2 hard-boiled eggs + ½ orange or 2 eggs + ½ grapefruit (Note also the separate so-called grapefruit and egg diet.
Monday
- Dinner: lean meat (boiled or grilled)
Tuesday
- Lunch: boiled or grilled skinless chicken
- Dinner: salad of cucumber, tomato, lettuce, bell pepper and carrot, 2 eggs, + 1 toast + 1 grapefruit or orange
Wednesday
- Lunch: any amount of low-fat, light-salted cheese + 1 toast + tomato
- Dinner: lean meat, boiled or grilled
Thursday
- Lunch: any one fruit in any quantity
- Dinner: grilled lean meat or boiled + lettuce
Friday
- Lunch: one any boiled vegetable in any quantity (beans, green peas, carrots or zucchini) + 2 boiled eggs
- Dinner: boiled or grilled fish + a serving of lettuce + 1 orange or grapefruit
Saturday
- Lunch: one fruit unlimited
- Dinner: Boiled or grilled meat without fat + lettuce
Sunday
- Lunch: boiled or grilled skinless chicken + any steamed vegetables + tomato + 1 grapefruit or orange
Egg diet: complete menu for the second week
- Breakfast is the same as breakfast in the first week.
Monday
- Lunch: boiled or grilled lean meat + lettuce
- Dinner: 2 eggs + lettuce + grapefruit
Tuesday
- Identical to the Monday menu
Wednesday
- Lunch: boiled or grilled lean meat + cucumber salad without dressing and salt
- Dinner: 2 eggs + grapefruit
Thursday
- Lunch: 2 eggs + boiled vegetables + cottage cheese
- Dinner: 2 eggs
Friday
- Lunch: grilled or boiled meat + 2-3- tomatoes
- Dinner: 2 eggs
Saturday
- Lunch: Friday lunch menu + grapefruit
- Dinner: fruit salad (e.g. apple, pear, tangerine) without dressing
Sunday
- Lunch: boiled skinless chicken + boiled vegetables + 1 grapefruit
- Dinner: same as lunch
Egg Diet: Complete Menu of the Third Week
- In the third week, all foods allowed on a specific day can be eaten at any time without limiting the volume and quantity.
- Monday: fruits (except banana, grapes, mango, figs)
- Tuesday: any boiled or steamed vegetables and fresh vegetables in the form of salads (exclude potatoes)
- Wednesday: combination of products allowed on Monday and Tuesday
- Thursday: fish, boiled or grilled + cabbage
- Friday: boiled or grilled lean meat or chicken + boiled or steamed vegetables
- Saturday and Sunday: one type of fruit on each weekend (for example, only apples on Saturday and only pears on Sunday)
Last week's menu - quitting the egg diet
- Products allowed on a specific day should be distributed for the day at your discretion and consumed without reference to a specific time, but strictly adhering to the prescribed amount.
- Monday: 4 small grilled steaks (75 g each) of beef or ¼ boiled skinless chicken, can of canned tuna in its own juice, 4 cucumbers, 3 tomatoes, 1 toast, 1 grapefruit
- Tuesday: 200 gr of boiled meat, 4 cucumbers, 3 tomatoes, 1 toast, 1 grapefruit, 1 apple or pear
- Wednesday: 300 gr boiled vegetables, 2 cucumbers, 2 tomatoes, 1 tablespoon of cottage cheese, 1 toast, 1 grapefruit
- Thursday: ½ boiled skinless chicken, 1 cucumber, 3 tomatoes, 1 toast, 1 grapefruit
- Friday: 3 tomatoes, 10 lettuce leaves, 2 boiled eggs, 1 grapefruit
- Saturday: 2 boiled chicken breasts, 1 toast, 2 cucumbers, 2 tomatoes, 120 g of cottage cheese, grapefruit, 1 glass of kefir
- Sunday: 1 can of tuna in its own juice, 200 gr of boiled vegetables, 2 cucumbers, 2 tomatoes, 1 tablespoon of cottage cheese, 1 toast, 1 grapefruit
Egg diet for 4 weeks (which in combination with grapefruit is very similar) requires strict adherence to the recommendations and does not tolerate violation of the regime. The result of following this fairly long and complex diet will be pleasing numbers on the scales. Egg diet for 4 weeks allows you to achieve the "dream weight" and only in your power to keep it at the desired level, monitoring nutrition and physical activity.
