Egg diet for 1 month. Different options for egg diets with detailed menus and recipes: losing weight with the help of proteins

Low-carbohydrate, protein, budget-friendly and effective - the egg diet is a weight loss system that doesn’t 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, taste qualities- excellent, the health benefits are undoubted. And most importantly, this is not a mono-diet, which promises a variety of diet, and not a grueling hunger strike.

Mechanism of weight loss

An egg is a fairly high-calorie product, as evidenced by simple mathematics:

100 grams of boiled chicken egg - 160 kcal ( average weight 1 piece - 50 g);
100 g of yolk - 352 kcal (weight of 1 piece - 20 g);
100 g of protein - 44 kcal (weight of 1 piece - 30 g).

If you eat 2 eggs per meal, you get a sufficient amount of energy value, but then how 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 take a long time to digest, making it easy to survive the time between main meals;
eggs contain a huge amount of vitamins, amino acids and other nutrients that ensure the normal functioning of the body during a diet;
such a nutritional system forces 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 wasted.

If you continue to eat 2 eggs every morning after the diet, you can maintain the results achieved for a long time.

Nice bonus. Eggs strengthen bones, joints, the immune system and increase mental performance.

Pros and cons

The egg diet has a ton positive characteristics, which will persistently tempt you to use it. Still, much more careful attention should be paid to the disadvantages.

Advantages

Doesn't suffer from hunger;
ease of cooking;
variety of recipes;
formation of muscle mass with constant exercise;
lasting results.

Flaws

Cholesterol increases;
lethargy and decreased performance due to lack of carbohydrates;
constipation, flatulence, bloating, bad breath as side effects due to the abundance of protein foods;
coffee ban;
strict adherence to the menu;
high risk of failure;
refusal of intense physical activity;
The 4-week diet risks ending serious problems with the stomach.

If you overlook even one flaw, health complications may arise later. So weigh the pros and cons in advance.

Contraindications

To prevent complications, you must first study the contraindications:

allergy;
pathologies of the kidneys, liver;
cardiovascular diseases;
problems with the pancreas;
hypertension;
gastritis, ulcer.

The presence of chronic diseases, 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 digestible.
The maximum number of eggs that can be eaten per day is 4 pieces.
Limit your salt intake.
If you fry, do it without oil. The optimal cooking method is baking.
Dinner - 4 hours before going to bed.
Snacks are excluded.
Daily water consumption is at least 2 liters.
If a four-week egg diet is chosen, the weight loss process should be monitored by specialists.
The weekly version has the best effect on your figure and health than others.
Among physical activities, you should leave only morning exercises, walking, etc. Gym and running without the support of carbohydrates can be very draining.

This diet is characterized by eating citrus fruits for breakfast, which is not without reason. In tandem with eggs, they prolong the feeling of fullness and promote even faster weight loss. Grapefruits are especially useful.

Just a note. Try to use only fresh eggs, whose “age” does not exceed a week. Starting 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, eggplant, cucumbers, radishes;
legumes: beans, green peas;
greens, lettuce;
lean meat: beef, chicken, rabbit, turkey (but without skin);
lean fish (haddock, pollock), seafood;
low-fat dairy products;
bread: toast, grain bread, bran, diet crackers;
drinks: tea, herbal infusions, chicory (without milk or 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, lemonades, alcohol;
sweets: candies, sugar, chocolate, honey;
dressings: mayonnaise, soy sauce, ketchup.

If you slip up and allow yourself something from the prohibited list, nutritionists advise starting the diet from the very beginning.

Options

Since the egg diet does not apply to monostarvation and involves a fairly expanded list of auxiliary products, there are many variations.

The most popular, perhaps, is Maggi. A two-week diet on egg whites helps to achieve good results, with which, however, you should be careful because of numerous contraindications and side effects.

The diet is tolerated much more smoothly egg yolks, since the dishes have a more pleasant taste, there is not so much protein in it. However, you won't lose many kilograms.

If you are interested in one of these weight loss systems, see them more detailed description in separate articles:

Keep this in mind. For weight loss, you can use not only chicken, but also quail eggs. They have much more protein.

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 need to lose. If no more than 5, look for options for 1 week so that protein food did not harm the body. If from 5 to 10, you can take a closer 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 separately for different periods, will help you create your diet.

Menu for 7 days

Menu for 14 days

The peculiarity of the menu for 2 weeks is that you will have to start every day with the same breakfast. It consists of half a citrus and 2 eggs. If the serving quantity is not indicated, 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 products are divided into 4 daily servings. Losses can be up to 10 kg.

1 week

2 week

3 and 4 weeks

Despite the fact that foods can be eaten in unlimited quantities, it is worth controlling your appetite.

Recipes

To diversify the menu and not eat exclusively hard-boiled and soft-boiled eggs for several weeks, we offer recipes low-calorie dishes. They will fit perfectly into this system nutrition.

Protein fitness salad

Ingredients:

300 g chicken fillet;
50 ml low-fat sour cream;
2 eggs;
3 lettuce leaves;
garlic clove;
basil.

Preparation

Cut the fillet into small pieces and fry in a dry frying pan until golden brown. Salt and pepper.
Chop the basil and add to the chicken.
Chop the garlic and add to the salad.
Boil, peel, cut eggs into pieces, add to salad.
Season with sour cream.
Mix.
Place on lettuce leaves.

Ingredients:

2 liters of broth (vegetable or chicken);
100 grams of corn starch;
6 eggs;
soy sauce;
30 g (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, and soy sauce to the boiling broth.
Dilute 60 grams of starch in small quantity water and knead so that there are no lumps. After this, 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 remaining starch.
Cut Chinese cabbage into strips.
Pour the egg-starch mixture into the soup, add cabbage.
Cook for 10 minutes.
Sprinkle with herbs before use.

Diet omelette 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 frying pan.
Fry chopped onion.
Finely chop the fillet, add to the onion, fry for 2 minutes.
Cut the champignons into 4 parts and add to the omelette.
Cut each tomato into 4 parts and place in a frying pan.
Chop the parsley and add to the omelette.
Beat eggs with a tablespoon of water. Salt and pepper.
Pour into the pan, fry for 3 minutes.
Sprinkle the omelette with grated cheese and place on the grill until browned.
Before serving, sprinkle with sweet pepper rings and chopped parsley.

Despite the fact that eggs can be used to cook a huge amount dietary dishes, 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, the four-week marathon risks ending much earlier. Therefore, in order to try this weight loss system for yourself, you must either really love this product, or take into account only short-term options.

	Breakfast	Dinner	Dinner
1st day	One egg (can be boiled or fried - your choice), one toast and a fresh tomato.	Any fresh fruit(in unlimited quantities) and 2/3 cup low-fat yogurt.	2 eggs (hard-boiled), fresh vegetable salad.
2nd day	2 eggs (hard-boiled), low-fat cottage cheese - 100 g, to which you can add fresh fruits or berries.	Chicken meat (boiled) and salad of fresh tomatoes and cucumbers.	A piece of meat (70 g) – grilled, vegetable salad.
3rd day	1-2 eggs (boiled), orange or grapefruit.	2 eggs (boiled), vegetable salad.	Lamb meat (70 g), grilled, vegetable salad of parsley and cucumber.
4th day	2 eggs (boiled), one piece of toast.	150 gr. cottage cheese (low-fat), with the addition of fresh fruits or berries.	Chicken meat (you can use turkey) – 70 g, grilled, vegetable salad.
5th day	1 egg (boiled), two cucumbers (vegetables must be fresh), one toast, low-fat yogurt - 150 g.	Fried eggs (2 eggs), vegetable salad (tomatoes, parsley - unlimited quantities).	120 gr. salmon fillet or canned tuna (in the first case, the fillet must be grilled) and vegetable salad.
6th day	1 egg (hard-boiled), low-fat cottage cheese 150 g, 1 glass of any fruit juice.	Fresh fruits (unlimited quantities), 150 gr. low-fat yogurt.	90 gr. dietary chicken meat, cabbage and carrots (stewed).
7th day	Fried eggs (2 eggs), fresh tomato and cucumber salad.	Chicken meat (boiled), spinach in unlimited quantities (stewed).	1 egg (boiled), fresh vegetable salad.

Question: “Is it possible to have tea and coffee during the egg diet?” is asked quite often. You can drink these drinks, but without sugar.

The effect of losing weight depends on following certain rules.

It is necessary to strictly adhere to the diet.
Breakfasts, lunches and dinners cannot be swapped.
Sugar is completely excluded from the diet. Tea or coffee can be sweetened with a sweetener.
Increasing portions is not allowed. As a rule, the volume of a single meal is measured in a glass.
At strong feeling If you are hungry, you can additionally eat carrots or cucumbers.
Boiled eggs should be soft-boiled. In this case, the body spends more energy on digesting them.
The use of salt when preparing dishes is not allowed.
Vegetables should be boiled or steamed.
Fats of both plant and animal origin should not be consumed.
Sometimes an additional component of this method of losing excess weight is citrus fruit. Due to their high content citric acid accelerates significantly energy metabolism, thanks to which excess weight comes off faster.
You need to drink 2.5 liters daily clean water.
It is recommended to maintain the egg diet with systematic physical activity.
Alcohol consumption is strictly prohibited for the entire period of weight loss.

Video “Egg Diet”

The essence of the egg weight loss method

There are three important arguments in favor of the egg diet:

Eggs quickly saturate the body, so there is no feeling of hunger.
The calorie content of eggs is only 80–100 kcal per piece.
The body absorbs eggs 98%, i.e., when consuming them, practically no toxins are formed that hinder the process of losing weight.

The classic egg diet lasts a week. Its essence lies in the fact that eggs become the main food product for 7 days.

They contain biotin (vitamin H), which controls lipid metabolism and helps burn fat accumulated in the body. This component literally eats carbohydrates. On an egg diet, the body cannot produce glucose, so it takes it from fat reserves (from the waist and sides).

Eggs also contain lutein, which is a powerful antioxidant. It supports the psychological background, increases the body's endurance and helps the skin become more elastic.

In addition, eggs contain a lot of vitamins (A, E, D, K, group B), microelements (iron, phosphorus, calcium, iodine, potassium, copper, etc.) and amino acids.

In addition to eggs, the daily diet includes vegetables, fruits, and meat. Therefore, the body will not experience a deficiency in many useful components during the diet.

Foods that should not be consumed during the period of losing weight on eggs are flour products and sweets.

According to people who have already tried the 7-day egg diet, they lose 3-5 kg in a week.

This method of losing weight is quite effective in “drying” the body, which allows you to get rid of fat deposits while maintaining muscle mass. When “drying” to achieve ideal relief forms, food containing proteins is included: egg white, chicken, cottage cheese, white fish, i.e. those products that are used in the egg method.

Nutritionist opinion

Nutritionists are strict doctors and approach each new diet with bias. These experts urge you to follow a healthy diet rather than a diet.

They also do not recommend the egg diet, since they classify it as an unbalanced type due to the lack of carbohydrates in it. Consequently, the body will experience some stress. According to nutritionists, quickly lost kilograms will also quickly return after the end of the diet, which negatively affects the body as a whole.

Video: All about the benefits of chicken eggs

This type of nutrition has both advantages and disadvantages.

TO positive aspects applies:

Protein products, and eggs in particular, are rich in vitamins such as A, E, D, K, group B, as well as various microelements. In addition, they contain iodine, phosphorus and calcium. Eating eggs helps strengthen hair, nails and improve skin condition;
Protein is the building material for our muscles. The quality of our muscles depends on how much protein we consume;
high efficiency. In 5 days of the egg diet you can lose up to 5 kg;
A varied egg diet menu for 5 days will not allow you to feel hungry.

However, there are also negative aspects:

when eating a large amount of protein, a person puts a huge burden on his kidneys;
due to the lack of many foods in the diet, an imbalance of vitamins may appear;
Due to the lack of many vegetables and fruits in the diet, dehydration may occur.

Pay attention to all the negative points of the egg-type diet in order to weigh the pros and cons.

Contraindications

From a human health perspective, the egg diet is not suitable for those who are allergic to eating eggs. In addition, people with chronic diseases excretory and cardiovascular system.

Gastrointestinal diseases can only get worse with constant adherence to the recommended diet of the egg diet.

Definitely, the egg diet is contraindicated for pregnant and lactating women.

There are absolute contraindications under which the egg diet cannot be used for weight loss:

liver and kidney diseases;
diseases of the gastrointestinal tract;
pregnancy and lactation;
allergic reaction to eggs.

Advantages

The main advantage of the weekly egg diet is its effectiveness and safety. In 7 days you are guaranteed to lose up to 5 kg. In this case, the body will not lack vitamins and nutrients.

He is directly involved in the process of carbohydrate metabolism, preventing carbohydrates from being converted into fats. And with its help, protein is absorbed by the body 100%, again without being deposited on our body.

Another significant advantage of the egg diet is that the proposed diet consists of foods available to each of us, so this nutritional system can be called acceptable for anyone who wants to gain a slim silhouette.

Advantages and disadvantages of a strict diet 1 day 6 boiled eggs

The egg diet is not very varied and cannot claim to be the most balanced, so following it for more than 3 weeks in a row is not recommended due to possible health risks.
A lack of carbohydrates can lead to such signs of adaptation as dizziness, nausea, general weakness of the body, and headache.
During the diet, some problems with the functioning of the gastrointestinal tract may be observed: constipation, the appearance unpleasant odor from the mouth, bloating.

To maintain such a strict diet of 6 eggs, you need to consult a doctor about its effectiveness and rationality of use according to your health condition!

The disadvantages of eating 6 eggs include rapid weight loss, which leads to worsening of the condition. internal organs, dizziness, weakness, nausea, loss of consciousness are observed.

To avoid this, you need to prepare for the diet in advance, start reducing the calorie content of your meals in advance, drink plenty of fluids, and be sure to take multivitamin complexes.

Also rapid decline weight can lead to exacerbation of chronic diseases, or provoke hormonal imbalance, change the level of sugar and bad cholesterol in the blood, cause disturbances in the heart rhythm, stomach, and thyroid gland.

You can follow the 6-egg diet for no more than 6 days, and repeat the diet system after 6 months. During this period, you can draw a conclusion whether this diet is suitable for you or not, how many kilograms you lost and how many you gained during the break period.

The advantages of the 6-egg diet include the high effectiveness of the diet - 6 kg in 6 days; if you add a few fasting days to the diet, you can get rid of a couple more kilograms.

In the future you need to adhere to dietary ration and try to eat less than before in order to strengthen the results and improve the condition muscle tissue. It is best to eat proper and healthy food, and to achieve the best results, you should play sports, tighten your skin and become even slimmer! Lose weight correctly and be healthy!

Authorized products

As stated above, eggs are the main, but not the only product in the egg diet. In this case, it is allowed to use:

poultry (chicken, turkey) boiled or stewed;
lean meat (veal, beef) – it can also be boiled or stewed;
low-fat white fish (boiled or steamed);
vegetables other than potatoes;
fruits: apples, pears, grapefruit, oranges;
kefir with fat content 0.5% or 1%;
cheese (fat content not higher than 17%) or low-fat cottage cheese;
coffee, herbal or green tea with lemon;
for salads you can use herbs, seasonings, garlic and onions.

Recipes for some acceptable dishes

Protein omelet

To create a beautiful body shape, you should follow a protein diet. In this case, an omelet made exclusively from egg whites would be ideal. In this case, no oil is used.

Ingredients:

eggs - 2 pcs.;
milk - 2 tbsp. l.;
seasonings - to taste;
greens - 2 sprigs.

The whites are carefully separated from the yolks. The protein mass should be placed in a microwave-safe bowl and milk should be added to it. Beat the mixture well until a thick foam forms, add seasonings and mix well. Place in the microwave for 3 minutes.

Sprinkle the finished omelette with herbs.

Stewed chicken fillet

To prepare one serving you will need:

chicken fillet - 200 g;
low-fat sour cream - 1 tbsp. l.;
ground black and red pepper - to taste;
greens - 2 sprigs.

Cut the chicken fillet into cubes, mix with sour cream and leave to marinate for 30 minutes. Place the marinated fillet in a dry frying pan, cover with a lid and place on medium heat for 20 minutes. During stewing, the dish should be stirred periodically. Then add pepper to the fillet and simmer on the fire under a closed lid for another 15 minutes.

Ready dish sprinkle with herbs.

How to get out of a diet correctly

The result of any diet is the number of kilograms lost. However, it is imperative to consolidate the results obtained during the week-long weight loss marathon. Otherwise, the excess weight will inevitably return.

In addition, if you do not follow certain recommendations, then when you leave the diet, your body will receive serious stress, which will certainly affect your overall well-being.

In the first three days after the diet, you must definitely eat eggs, grapefruit and oranges, as well as other permitted foods: cottage cheese, lean meat, etc.
It is not recommended to include confectionery products in the diet in the first days.
Experts suggest making one day a week “omnivorous,” that is, you can eat whatever you want. On other days you should limit yourself. Below is an approximate daily diet.

Breakfast. Two eggs, cooked in any way, porridge and unsweetened tea.

Dinner. Vegetable soup in low-fat meat broth, vegetable salad and water.

Dinner. Baked or stewed meat, poultry or fish with vegetables, green tea with lemon.

It is necessary to observe the drinking regime.
Portions should remain the same as during the diet. It is better to increase the number of meals (4-6 times a day).
The last meal should be 2-3 hours before bedtime.
Don't forget about moderate physical activity.

A second course of losing weight on eggs can be repeated after 3 months.

How to get out of a diet correctly

To ensure that egg nutrition gives the desired effect, follow additional recommendations.

Eat 3-4 times a day.
Don't add salt to eggs.
Drink unlimited amounts of water.
Prepare salads also without salt and spices.
Eliminate potatoes, sweets and fatty foods.
When you feel hungry, eat one cucumber.
Play sports so that your muscles do not atrophy, and the burned fat turns into muscles.
Eat citrus fruits.

According to nutritionists, you need to carefully leave the egg diet for 5 days so as not to gain back the lost pounds. Ideally, the points listed above should be taken as the basis for your eating behavior and always follow them. Then, even after completing the egg diet, you will continue to lose weight.

Express diets, including egg diets, are good because they allow you to quickly lose weight. extra pounds, however, situations where, after finishing the diet, the lost weight comes back are, unfortunately, not uncommon. This happens because the patient exited the diet incorrectly: he gave free rein to his desires and immediately returned to his usual lifestyle and diet.

The body reacts to such changes instantly - it has just been sharply limited in nutrients, and before the unexpected abundance ends, we need to accumulate them. What if “hunger times” come again?

To prevent this from happening, you need to return to your usual table gradually:

The next week after finishing the diet, it is advisable to keep in your diet those foods that you ate according to the weight loss system (eggs, cottage cheese, citrus fruits, vegetables, etc.).
The types of meat and fish that were consumed during the diet should continue to be cooked, but in larger quantities.
You should strictly forget about buns. Moreover, it is recommended to take this step once and for all if you want to stay in great shape for the rest of your life.
Don't forget to drink a lot of clean water - at least 2.5 liters per day.
Try to eat frequently throughout the day, but in small portions.
The last meal should be no later than 2-3 hours before bedtime.

You should adhere to these rules for approximately two weeks, and then you can gradually return to your normal diet.

An egg diet for 7 days can serve as an effective start to global weight loss and the transition to proper nutrition. Losing all those extra pounds and maintaining the results in one week is, of course, unrealistic. However, thanks to the healthy products on the diet menu, you will improve digestion and cleanse the body of toxins and waste products. A minimum of fat and a maximum of proteins will allow you to lose weight well.

Of course, the main goal of the egg diet is to lose weight, and the amount of weight lost is the main indicator of its effectiveness. Available reviews and results show that you can lose about 3-5 kg using this method.

Perhaps not the most stunning effect, but it is achieved without harm to health, since the daily diet includes vegetables, fruits, meat and plenty of water. These products fully cover the body's needs for vitamins and minerals.

Benefits of the diet

According to doctors, an egg diet for 1 week has many advantages:

Does not put the body into stress.
Does not require large expenses.
Provides the body with healthy proteins and vitamins.
Helps form muscle relief.
Gives you the opportunity to switch to a healthy diet.

The main products on the egg diet menu are eggs themselves, as well as boiled beef and chicken, oranges and grapefruits. This set of products fully saturates the body with essential vitamins and microelements. If you play sports, then a large amount of healthy proteins consumed during the egg diet will help form a beautiful muscle profile.

It is also important that all products are familiar and accessible to Russians. They will not hit the family budget and will not cause unexpected side effects.

The only downside to the diet is that it can cause some intestinal problems at first. This can be avoided by using bran, which is added to kefir or eaten with spoons, washed down with plenty of liquid.

Menu by day of the week

The egg diet menu for a week includes simple and inexpensive products and dishes. Such a diet will not put a dent in your pocket and will not require a lot of free time, so you can follow it even while at work.

Monday

Breakfast: one medium orange or grapefruit, a couple of hard-boiled eggs, green tea no sugar.

Lunch: half a boiled breast, one hard-boiled egg and a grapefruit.

Dinner: finish the second half of the boiled breast and drink a glass of kefir.

Tuesday

Breakfast: a couple of hard-boiled eggs and fresh orange juice.

Lunch: half a boiled breast, grapefruit and a glass of clean water.

Dinner: grapefruit, a couple of hard-boiled eggs, unsweetened green tea.

Wednesday

Breakfast: 1 hard-boiled egg, a glass of clean water with lemon.

Lunch: boiled lean beef and grapefruit.

Dinner: a couple of hard-boiled eggs, green tea without sugar.

Thursday

Breakfast: steamed three-egg omelette, sprinkled with fresh herbs.

Lunch: stewed chicken. You can chop Chinese cabbage as a side dish.

Dinner: orange, hard-boiled egg and a glass of unsweetened tea.

Friday

Breakfast: boiled carrot salad, hard-boiled eggs and a spoonful of low-fat sour cream.

Lunch: a couple of whole or grated carrots and fresh grapefruit.

Dinner: stewed lean fish, seasoned with lemon juice, and one hard-boiled egg.

Saturday

Breakfast: 100 grams of cottage cheese and fresh orange juice.

Lunch: orange, a couple of hard-boiled eggs and unsweetened green tea.

Dinner: mineral water in any quantity.

Sunday

Breakfast: one orange, a couple of hard-boiled eggs and a glass of unsweetened tea.

Lunch: some boiled beef and grapefruit.

Dinner: only mineral water, but in any quantity.

How to achieve even greater effect?

In order to stay on your diet and perhaps lose a little more kilograms, follow these additional recommendations:

Drink an alkaline mineral water every day to prevent citrus juice from damaging your stomach.
If you can’t make it through the last 2 dinners on mineral water alone, drink a couple of raw eggs.
If you are not full, buy dairy products with higher fat content - grapefruits and oranges will still not allow these fats to be deposited.
Play sports.
Drink at least 2 liters of water every day.

How to eat after a diet?

In any diet, it is important not only to lose weight, but also to maintain the new weight. You can achieve a long-term effect if you continue to eat properly after completing a week-long weight loss marathon.

For the first three days, it is very important to continue eating citrus fruits and boiled eggs, which the body has become accustomed to over the past week. You should also include cottage cheese, low-fat fish, oatmeal and meat in your daily diet. You should avoid sweets and baked goods for a week.

For the rest of the time, you will need to work to maintain the results achieved. Experts recommend choosing one day a week when you eat whatever you want. Alternatively, it could be your day off. The rest of the time, stick to a simple diet:

Breakfast - a couple of eggs, cooked in any way, porridge and unsweetened tea.
Lunch - low-fat soup in meat broth with vegetables, vegetable salad and water.
Dinner - any type of meat, fish or poultry, cooked in the oven or stewed, plus any vegetables except potatoes.

Weight loss products that work in accelerated mode, always popular. Despite warnings from doctors and nutritionists about the dangers of such methods, those who want to quickly gain slim figure continue to experiment. The egg diet for a week is considered one of the healthiest and least stressful among all express diets. Its main advantage is that it does not involve fasting. If you follow it correctly, you can achieve real results without any pain.

How does a low carb diet with eggs work?

The 7-day egg diet is based on chemical processes in the body. It limits the intake of quickly digestible carbohydrates. At the same time, eggs contain a lot of protein, the processing of which requires more energy than the absorption of carbohydrates. The yolks contain large amounts of vitamin H or biotin. It speeds up metabolism and promotes the burning of fat deposits to obtain glucose, which is not supplied to the body during a diet. Chicken eggs are rich in lutein, which is a strong antioxidant and helps make your diet easier.

The benefits of eggs for weight loss

Eggs are a unique product, the composition of which is rich in vitamins, beneficial minerals and microelements. A diet based on them will not only not harm your health, but will also bring tangible benefits due to the following properties:

They are rich in vitamins A, E, D, group B and K, amino acids and microelements (calcium, iodine, potassium, magnesium, phosphorus).
Their regular use helps improve the water-lipid balance, has a positive effect on the condition of the skin, making it more elastic and smooth.
When consuming them, practically no toxins are formed, since the body absorbs the product completely.
They contain a large amount of protein - natural protein. This diet promotes not only weight loss, but also good physical fitness.
The calorie content of one egg is only 90-110 kcal, but thanks to the nutritional value of the product, you will not have to endure the feeling of hunger.

Rules of the egg diet for 7 days

This weight loss method has its own clear rules that must be strictly followed in order to achieve the desired result and not harm your health.

Throughout the week you need to drink plenty of fluids - 2-2.5 liters of water (required). It is also useful to drink green or herbal tea no sugar.
It is important to follow a diet: eat at the same time, do not skip any meals, do not change breakfast, lunch or dinner.
It is better to avoid snacking, but if you are very hungry, you can eat a cucumber, carrot or apple.
Eliminate sugar from your diet and limit your salt intake.
You should absolutely not drink alcohol throughout the week.
Avoid seasonings containing flavor enhancers (glutamate, guanylate, sodium inosinate). Such additives neutralize the effect of the hormone that signals satiety; the more such additives in food, the higher the risk of breakdown.
Physical activity will help you achieve better results.
It is necessary to exclude everything fried, fatty and floury. And also potatoes, figs, grapes, dates.
Salads can be dressed with unrefined olive oil, lemon juice or low-fat sour cream, but not with mayonnaise.
The last meal should be 3-4 hours before bedtime.
If you really want to eat something sweet, then in order not to break down, you can prepare a light fruit salad (200 g) from allowed products, season it with low-fat yogurt, or eat a slice of dark chocolate.
If a breakdown does occur, then you need to start the diet from the very beginning.

List of permitted products

The egg diet for weight loss does not mean that you have to eat only eggs all week. There is a wide selection of products that enhance the weight loss effect. For example, citrus fruits are used in large quantities. They contain a lot of citric acid, which accelerates and improves energy metabolism in the body. Allowed foods during the diet:

Chicken egg (soft-boiled or omelet);
Any citrus fruits (orange, grapefruit, lemon);
Lean boiled or stewed meat (chicken, turkey, beef);
Low-fat fish (hake, cod, pike perch);
Vegetables (cabbage, carrots, cucumber, bell pepper, beets);
Fruits and berries (apple, kiwi, pomegranate, pineapple, banana);
Low-fat or low-fat dairy products (milk, kefir, cottage cheese, cheese);
Greens (lettuce, celery, spinach).

How much weight can you lose in a week?

Losing weight is an individual process. It goes differently for everyone. In a week on this diet you can get rid of 3 to 6 kg. These are great numbers for such a short period of time. Much depends on the lifestyle of the person losing weight, the amount of physical activity and the speed of metabolic processes in the body. The more energy you expend during your diet, the more pounds you can lose in a week.

Advantages and Disadvantages

Like any diet, the egg diet has both its advantages and disadvantages. Before switching to such a diet, you need to familiarize yourself with all the pros and cons in order to realistically assess the result that can be obtained, and most importantly, not to harm your health.

Advantages

This diet is affordable, it does not include expensive exotic products and everyone can afford it.
It doesn't take much time or effort to prepare the dishes.
During this diet you will not have to starve. Eggs are high in protein and very filling. And fruits and vegetables contain a lot of fiber, which also gives you a feeling of fullness.
Thanks to the variety of healthy foods on the menu, this diet will not harm your health.
Eggs contain a lot of vitamins and beneficial microelements that have a positive effect on the condition of the skin and hair.

Flaws

Eggs and citrus fruits are allergenic foods. Because of this, this diet is not suitable for everyone.
During the diet, weakness, drowsiness, and fatigue are possible. Any diet is a kind of stress for the body.
Often diets, including egg diets, cause constipation.
If you stick to this diet for a long time (more than a week), it can harm your kidneys.

The opinion of doctors and nutritionists about the effectiveness of the diet

Doctors and nutritionists do not recommend following this diet long time. Maximum period for correct healthy weight loss– this is seven days, but no more. Experts argue that this diet is unbalanced due to the presence of a large amount of protein and virtually no carbohydrates and fats in it. An unbalanced diet can cause a lack of vital vitamins and microelements, which will then lead to health problems.

Egg diet menu for a week

First day	Breakfast: 2 soft-boiled eggs, 1 citrus (orange or grapefruit), tea or coffee without sugar. Lunch: 1 soft-boiled egg, boiled chicken breast (200 g), 1 citrus. Dinner: boiled chicken breast (250 g), low-fat kefir (200 ml).
Second day	Breakfast: 2 soft-boiled eggs, fresh citrus juice (250 ml). Lunch: boiled chicken breast (200 g), 2 citruses, mineral alkaline water(250 ml). Dinner: 2 soft-boiled eggs, 1 citrus, low-fat milk (250 ml).
Third day	Breakfast: warm water (250 ml) with lemon juice (1 tbsp), 1 soft-boiled egg, tea or coffee without sugar. Lunch: lean boiled meat (250 g), 1 citrus. Dinner: mineral water (250 ml), 2 soft-boiled eggs.
Fourth day	Breakfast: 2 egg omelet (you can add a little milk and herbs to your taste), 1 citrus fruit, tea or coffee without sugar. Lunch: lettuce leaves (unlimited quantities), boiled chicken fillet (300 g). Dinner: 1 soft-boiled egg, 2 citrus fruits, alkaline mineral water (250 ml).
Fifth day	Breakfast: salad (2 hard-boiled eggs, 1 raw carrot, some greens, 1 tablespoon of low-fat sour cream), 1 citrus fruit, tea or coffee without sugar. Lunch: 2 carrots (raw), fresh orange juice (300 ml). Dinner: alkaline mineral water (250 ml), 1 soft-boiled egg, baked lean fish fillet (400 g).
Sixth day	Breakfast: low-fat cottage cheese (250 g), citrus juice (300 ml). Lunch: 2 soft-boiled eggs, 2 citrus fruits.
Seventh day	Breakfast: 2 soft-boiled eggs, 1 citrus. Lunch: lean boiled or stewed meat (350 g), 1 citrus. Dinner: still mineral water (in unlimited quantities), if you feel very hungry - carrots (1 pc.) or cucumber (1 pc.).

Recipes

For many, the word “diet” is associated with starvation and tasteless, bland food. In reality there are a lot variety of recipes wonderful dietary dishes. Eating deliciously and losing weight is real. You just need to spend a little more time preparing “healthy” dishes. It is important to replace habitual unhealthy foods with those that will make your body healthier and slimmer. For example, dress salads not with mayonnaise, but with low-fat sour cream, cook more in a double boiler, and if you boil the meat with the addition of various spices, it will be dietary, but not bland.

Steamed egg omelet with herbs

Cooking time: 20 minutes.
Number of servings: 1 person.
Calorie content of the dish: 110 kcal per 100 g.
Purpose: breakfast.

A steamed diet omelette is easy and quick to prepare. The main “trick” of this dish is that it is prepared without yolks and butter. Protein foods are extremely useful for those who want to create a beautiful body contour. This dish is steamed. Due to the fact that it is not exposed to very high temperatures during cooking, the products retain their vitamins and beneficial microelements.

Ingredients:

chicken eggs– 2 pieces;
milk – 100 grams;
salt, pepper - to taste;
greens - to taste.

Cooking method:

To begin, separate the whites from the yolks, then salt and pepper the protein mass.
Add milk to it, beat well until thick foam forms.
Pour the resulting mixture into a container, then place in a double boiler for 10 minutes.
Sprinkle the finished dish with finely chopped herbs.

Cooking time: 60 minutes.
Number of servings: 3 persons.
Calorie content of the dish: 148 kcal (per 1 breast).
Purpose: lunch, dinner.
Difficulty of preparation: medium.

Chicken breast is a unique product for losing weight. It contains a large amount of protein, very little fat. Chicken fillet is filling, but low in calories. Boiled or baked meat contains a small amount of cholesterol. And in order for the breast not to be dry and tough, it must be properly cooked. In this recipe, the fillet is baked in a marinade of broth, citrus and seasonings. This meat will be tender, juicy, aromatic and will not harm your figure.

Ingredients:

chicken breast – 3 pieces;
lemon – 1 piece;
chicken broth (can be replaced with orange juice or water) – 450 ml;
salt, pepper, thyme (any seasonings) - to taste.

Cooking method:

Wash the chicken breasts, salt and pepper, coat with spices on all sides.
Pour chicken broth/juice/water into the pan in which the fillet will be baked, then add the juice of 1 lemon, its zest, thyme and any other seasonings you like.
Mix the mixture well.
Place chicken breasts in a baking dish.
If desired, you can place lemon slices and a few sprigs of thyme around the meat.
Place the pan in the oven, bake for 30-40 minutes in an oven preheated to 200 degrees.

Vegetable salad with eggs and cream cheese

Cooking time: 40 minutes.
Number of servings: 2 persons.
Calorie content of the dish: 180 kcal per 100 g.
Purpose: lunch, dinner.
Difficulty of preparation: easy.

Salad with vegetables, shrimp, dressed with cream cheese - gourmet dish, which will certainly please those on a diet. Vegetables and herbs help bring out the flavor of shrimp. Shrimp are easily digestible in the body and contain almost no fat. But these seafood products contain a huge amount of useful microelements, contribute to the balanced functioning of the gastrointestinal tract.

Ingredients:

shrimp (large) – 200 g;
cucumber – 2 pieces;
bell pepper – 1 piece;
egg - 2 pieces;
low-fat curd cheese – 150 g;
lemon – 1 piece;
garlic – 1 clove;
fresh herbs – 40 g;
salt and pepper - to taste.

Cooking method:

In salted water (you can add bay leaves and allspice) boil raw shrimp and peel them from the shell and intestines.
Cut the shrimp into small pieces and sprinkle with lemon juice.
Cut the hard-boiled eggs into small cubes.
Peel the cucumbers and cut into small pieces.
Cut the bell pepper into small cubes or slices.
Chop the greens.
Mix all chopped ingredients.
Add chopped herbs and garlic squeezed in a garlic pot.
Add cream cheese.
Season with salt and pepper.
The finished salad can be placed on lettuce leaves.

How to get out of a diet correctly

The end of the diet does not at all imply the onset of a “belly holiday”. You need to exit the diet wisely. Within a week, the body has become accustomed to monotonous food, so you need to return to a balanced, varied diet gradually. For several weeks, you need to continue regularly consuming eggs, citrus fruits, lean meats, and dairy products. It is advisable not to increase the portions or, at least, do it gradually. The period after leaving the diet is important, because if you do not follow the regime, you risk not only regaining the lost pounds, but also gaining new ones.

Side effects and contraindications

The weekly egg diet is not suitable for everyone, because it is fast, unbalanced and requires special endurance. If there are any restrictions, it is necessary to interrupt the diet or not start it at all, otherwise it can cause serious complications or side effects.

Side effects:

Constipation;
Irritability;
Fatigue;
Weakness;

Contraindications:

The weekly egg diet is not recommended during pregnancy and lactation.
People who are allergic to eggs and citrus fruits should not choose this diet.
In case of chronic diseases of the kidneys, liver, or gastrointestinal tract, before any diet, be sure to consult with your doctor.
If you have high cholesterol levels, you need to be careful, because egg yolks contain cholesterol and consuming them in large quantities can be harmful to your health.

Video

Eggs are a favorite and healthy dietary product for many. The egg diet, based on the consumption of chicken eggs and citrus fruits, is simple and effective way lose 5-10 kilograms in a week. The 7-day egg diet option is gentle and does not harm your health.

Egg diet rules
How does the egg diet work?
Egg diet menu for a week
Quitting the diet

Benefits of a week's egg diet

Egg diet for 7 days is easily tolerated. Eggs are digested slowly in the stomach due to their high protein content. Fiber, which is part of vegetables and fruits, also allows you not to feel hungry for a long time.
Cheapness and availability. The products included in the weekly egg diet are inexpensive and you can buy them at any store. You can easily take any dish from the weekly menu with you to work.

Egg diet gives beauty. Doesn't hurt on egg diet muscle mass and the skin retains its elasticity. Water is actively removed from the body and swelling subsides. Eggs also contain lutein - a natural antioxidant and coenzyme R (vitamin B8), which gives beauty to the skin and hair. Other useful substances eggs contain vitamin A, vitamin E, vitamin B3, vitamin B6, vitamin B12, phosphorus, iodine, iron, zinc, sulfur, magnesium, calcium and copper.
Health safety. The 7-day egg diet menu includes a variety of healthy foods, from which you will get the minerals, vitamins and nutrients your body needs. This includes meat, dairy products, vegetables, and fruits. Be aware that longer egg diets may lead to kidney problems. If you still feel unwell while following the weekly diet, stop it immediately.

Contraindications to the egg diet

The egg diet is contraindicated for people with high blood cholesterol. Also, those who are allergic to eggs should not go on an egg diet.

During the diet, you may feel weak, tired and drowsy. This is normal for any diet - the body begins to adapt to a new diet, metabolic processes aimed at burning fat are actively taking place in it.

Rules of the egg diet for 7 days

Be sure to drink alkaline water while following the egg diet. mineral water in large quantities - it neutralizes the acid from citrus fruits.
Try to avoid consuming fats - do not season dishes from the egg diet menu with oil, do not consume fatty dairy products.
Vegetables should only be boiled in water or a steamer. If desired, you can add spices, onions, garlic and salt.
Strictly follow the 7-day egg diet menu, do not swap lunch with breakfast and do not confuse the days of the diet.
If you feel insurmountable hunger between meals, you can satisfy it with carrots, lettuce or cucumber. But this should be done no earlier than 2 hours after the last meal according to the diet schedule.
During the diet, do not neglect sports and taking vitamins - they will improve the result and give you a feeling of vigor.
If you “fail” while following the egg diet for a week, you should start it again - from the first day.

How does the egg diet work?

The egg diet is a low-carbohydrate protein diet. On such a diet, old fat reserves begin to be burned - the body needs to receive energy to process protein, which is absorbed much more difficult than carbohydrates.

The main component that actively works to burn fat during the egg diet is biotin (aka vitamin H), contained in the yolk of the egg. It is this that starts the process of spending accumulated fat, and also accelerates carbohydrate metabolism, preventing carbohydrates from turning into fat.

Citrus fruits, also included in the weekly egg diet menu, accelerate energy metabolism in combination with proteins. Read more about the effect of citrus fruits using the example of lemon for weight loss.

Egg diet menu for a week

First day of the diet

Breakfast: 1 grapefruit, 2 boiled eggs, a cup of green tea.
Lunch: 1 boiled egg, 1 orange, 150 grams of boiled chicken fillet.
Dinner: 200 grams of chicken fillet, a glass of kefir

Second day of the egg diet

Breakfast: 2 boiled eggs, a glass of fresh citrus fruit (orange, lemon, grapefruit to choose from or in combination with each other)
Lunch: 2 oranges, 150 grams of boiled chicken fillet, a glass of mineral water
Dinner: 1 grapefruit, 2 boiled eggs, a glass of skim milk

Third day of the diet

Breakfast: 1 boiled egg, a glass of water with 1 tablespoon of lemon juice
Lunch: 200 grams of boiled meat (lean beef or veal), 1 grapefruit
Dinner: 2 boiled eggs, a glass of mineral water.

Day four of the egg diet

Breakfast: three-egg omelet with herbs
Lunch: unlimited lettuce leaves, 2 boiled chicken legs
Dinner: 2 grapefruits, 1 boiled egg, glass of mineral water

Fifth day of the egg diet

Breakfast: 1 medium-sized boiled carrot, 2 boiled eggs, greens, a tablespoon of low-fat sour cream.
Lunch: 2 fresh carrots, a glass of freshly squeezed orange juice.
Dinner: stewed or boiled low-fat sea fish with 1 teaspoon of lemon juice, 1 boiled egg, a glass of mineral water

Day six of the diet (no dinner)

Breakfast: 150 grams of low-fat cottage cheese, a glass of citrus juice
Lunch: 2 boiled eggs, 2 grapefruits
Instead of dinner, drink mineral water; if it is difficult to survive the evening without food, have dinner with salad or cucumbers.

Day seven of the egg diet (no dinner again)

Breakfast: 2 boiled eggs, half a grapefruit
Lunch: 200 grams of boiled meat (lean beef or veal), 1 orange
We skip dinner again and drink mineral water.

Exit from the weekly egg diet

Since the egg diet lasts only 7 days, there should not be much stress for the body when leaving it. But it’s better to include the main components of the egg diet in your menu over the next few weeks - eggs, citrus fruits, boiled chicken and meat.

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Basic rules

Eggs are a unique product in their chemical composition. They contain all the vitamins, nutrients and elements necessary for the development of new life. And this entire complex is perfectly suited for maintaining the normal functioning of all vital systems of the human body.

In addition, eggs, due to their rich composition, but having low calorie content, require quite a long time to digest, which ensures a feeling of fullness for several hours.

All these factors together make it possible for a person to maintain an egg diet for 1 week quite easily, and get very good results as a result.

However, the peculiarity of this nutrition system is strict adherence to the basic rules for taking specific foods within a certain period of time.

The weight loss effect is based on the biochemical processes that occur in the body and depends precisely on the correct implementation of the following instructions:

It is imperative and strictly necessary to follow the diet. It is not allowed to replace some products with others, eat breakfast instead of dinner, add more of the same products to the norm, etc. If the feeling of hunger makes itself felt too strongly, you can allow yourself one carrot or cucumber.
Eggs are always cooked soft-boiled(in this state, more energy and time are spent on digesting them). They should be eaten exclusively without salt.

Also exclude salt should be used when cooking vegetables. They should either be boiled or steamed.
All oils and animal fats should be completely eliminated from your life while the diet is being followed.
Remember about 2.5 liters of clean water, which you need to drink daily during the diet.
While following a diet, it is good to support it with systematic physical activity.
Alcohol is completely excluded during the diet, but you can drink a cup of coffee or tea at any time. You can add a sweetener or sweetener.

Video: All about the benefits of chicken eggs

Advantages

The main advantage of the weekly egg diet is its effectiveness and safety. In 7 days you are guaranteed to lose up to 5 kg. In this case, the body will not lack vitamins and nutrients.

This result can be achieved thanks to a special vitamin H (biotin). This magical element is responsible for metabolic processes in the body, and in high concentrations it can activate the burning of subcutaneous fat. He is directly involved in the process of carbohydrate metabolism, preventing carbohydrates from being converted into fats. And with his help protein is absorbed by the body 100%, again without being deposited on our body.

Another significant advantage of the egg diet is that the proposed diet consists of products available to each of us, therefore this nutrition system can be called acceptable for anyone who wants to achieve a slender silhouette.

Flaws

The egg diet is not very varied and cannot claim to be the most balanced, so following it for more than 3 weeks in a row is not recommended due to possible health risks.
A lack of carbohydrates can lead to such signs of adaptation as dizziness, nausea, general weakness of the body, and headache.
During the diet, some problems with the gastrointestinal tract may occur: constipation, bad breath, bloating.

Contraindications

From a human health perspective, the egg diet is not suitable for those who are allergic to eating eggs. In addition, from this method of losing weight People with chronic diseases of the excretory and cardiovascular systems should refuse.

Gastrointestinal diseases can only get worse with constant adherence to the recommended diet of the egg diet.

Definitely, the egg diet is contraindicated for pregnant and lactating women.

Video: How to boil a soft-boiled and hard-boiled egg

Egg diet menu for 1 week

To really lose some kilograms, you should consistently follow the following diet for a week:

	Breakfast	Dinner	Dinner
1st day	One egg (can be boiled or fried - your choice), one toast and a fresh tomato.	Any fresh fruit (unlimited quantities) and 2/3 cup low-fat yogurt.	2 eggs (hard-boiled), fresh vegetable salad.
2nd day	2 eggs (hard-boiled), low-fat cottage cheese - 100 g, to which you can add fresh fruits or berries.	Chicken meat (boiled) and salad of fresh tomatoes and cucumbers.	A piece of meat (70 g) – grilled, vegetable salad.
3rd day	1-2 eggs (boiled), orange or grapefruit.	2 eggs (boiled), vegetable salad.	Lamb meat (70 g), grilled, vegetable salad of parsley and cucumber.
4th day	2 eggs (boiled), one piece of toast.	150 gr. cottage cheese (low-fat), with the addition of fresh fruits or berries.	Chicken meat (you can use turkey) – 70 g, grilled, vegetable salad.
5th day	1 egg (boiled), two cucumbers (vegetables must be fresh), one toast, low-fat yogurt - 150 g.	Fried eggs (2 eggs), vegetable salad (tomatoes + parsley - unlimited quantities).	120 gr. salmon fillet or canned tuna (in the first case, the fillet must be grilled) and vegetable salad.
6th day	1 egg (hard-boiled), low-fat cottage cheese 150 g, 1 glass of any fruit juice.	Fresh fruits (unlimited quantities), 150 gr. low-fat yogurt.	90 gr. dietary chicken meat, cabbage and carrots (stewed).
7th day	Fried eggs (2 eggs), fresh tomato and cucumber salad.	Chicken meat (boiled), spinach in unlimited quantities (stewed).	1 egg (boiled), fresh vegetable salad.

Question: “Is it possible to have tea and coffee during the egg diet?” is asked quite often. You can drink these drinks, but without sugar.

Exit

Express diets, including egg diets, are good because they allow you to quickly lose extra pounds, but situations where, after finishing the diet, the lost weight comes back are, unfortunately, not uncommon. This happens because the patient exited the diet incorrectly: he gave free rein to his desires and immediately returned to his usual lifestyle and diet.

The body reacts to such changes instantly - it has just been sharply limited in nutrients, and before the unexpected abundance ends, it needs to accumulate them. What if “hunger times” come again?

To prevent this from happening, you need to return to your usual table gradually:

The next week after finishing the diet, it is advisable to keep in your diet those foods that you ate according to the weight loss system (eggs, cottage cheese, citrus fruits, vegetables, etc.).
The types of meat and fish that were consumed during the diet should continue to be cooked, but in larger quantities.
You should strictly forget about buns. Moreover, it is recommended to take this step once and for all if you want to stay in great shape for the rest of your life.
Don't forget to drink a lot of clean water - at least 2.5 liters per day.
Try to eat frequently throughout the day, but in small portions.
The last meal should be no later than 2-3 hours before bedtime.

You should adhere to these rules for approximately two weeks, and then you can gradually return to your normal diet.

Results

The 1 week egg diet is the most suitable option for beginners. During this time, you will be able to assess the capabilities of your body, determine the need for further food restrictions, and understand at what rate you will lose weight. On average, in 7 days of strictly following the egg diet, you can lose 3-4 kg.

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"For" and "against"

For quite a long time, nutritionists have argued about the usefulness or harmfulness of eating eggs for humans.

Opponents of this diet were based on the high cholesterol content of eggs. However, recent studies have shown the opposite. So, an egg diet for 1 week can even be beneficial for the body due to the high content of useful properties. And the cholesterol they contain is not as harmful to humans as previously stated. It is necessary to note such useful substances as vitamins of groups K, A, E, D, B1 and B2. In addition to them, eggs also contain calcium and iron, which help improve brain function and stimulate memory.

The 5-day egg diet is popular due to its simplicity and low calorie content. So, one egg contains only one hundred calories. Recent studies have proven that eating eggs in the morning significantly reduces appetite throughout the day.

There are many diet options based on the consumption of the product mentioned. In this article, we will dwell on the varieties from which the so-called “ABC of Diets” is formed. The egg diet occupies one of the first places in it.

The simplest option

The simplest of all diets of this type is to eat eggs in unlimited quantities for three days. If desired, you can add some vegetable salads and fruits. Flour products, fats and various sweets at this time are completely excluded, and tea and coffee are replaced with water.

This diet is very easy to tolerate, but you cannot stay on it for a long time as this can lead to muscle weakness and bad mood. Its maximum duration is 4 days, during which you can lose about 4 kilograms.

Before deciding which option to choose, you need to review the entire list, which includes the “ABC of Diets”. The egg diet, as mentioned above, occupies one of the leading positions here, and all thanks to its simplicity and availability of products.

Diet Osama Hamdiy

This protein diet- egg - which is based on low calorie content consumed food. Despite the fact that this diet is very strict, those who are losing weight still do not starve. Simply, under the influence of consumed products, corresponding chemical reactions occur in the human body.

This diet is also known as the Maggi (egg) diet. Its menu is very strict, so under no circumstances should products be swapped, let alone replaced.

This method of nutrition requires adherence to certain rules: fats and oils are not allowed, and coffee and tea must be drunk without sugar (you are allowed to drink one can of diet drink per day). The interval between meals should be about two hours. If you feel hungry, you can snack on vegetables (cucumber or carrots). All vegetables eaten are boiled only in vegetable broth. In addition, you need to monitor the body's water balance. To do this, you need to drink over 2.5 liters of water daily. You are allowed to eat a variety of fruits, except bananas, dates, figs, grapes and mangoes.

This diet is designed for four weeks. In combination with physical exercise you can get the best results.

In the first two weeks, the Maggi (egg) diet is used, the menu of which consists of a combination of boiled eggs, boiled chicken fillet, citrus fruits and permitted fruits in any quantity. Third week - mono-diet consisting of fruit or vegetable day. The fourth week involves a menu that includes the same products as in the first two weeks, but adds boiled fish and whole grain toast.

Egg diet for 1 week

By adhering to this way of eating, you can easily lose ten kilograms of excess weight. At the same time, everything in the body will be fully restored. essential vitamins and minerals, which are often washed out simultaneously with the removal of toxins. It is boiled eggs that help improve metabolic processes in the human body and create a feeling of satiety. An egg diet for 1 week in combination with citrus fruits prolongs the absence of hunger for a long time, which will allow you to eat much less.

Seven day egg diet menu

Consider the diet for every day:

1. On Monday, you are allowed to prepare breakfast from two boiled eggs, one grapefruit and green tea; for lunch you can eat a small piece of salted chicken fillet (150 g), a boiled egg and an orange; Dinner is offered with boiled chicken fillet (200 g) and a glass of kefir.

2. Food on Tuesday is similar to the previous day, but only for dinner you can eat two boiled eggs, a grapefruit and drink a glass of milk.

3. On Wednesday it is allowed to eat boiled veal or beef for lunch, other products are the same as in the previous two days.

4. The meal on Thursday is marked by some variety and consists of a three-egg omelet with the addition of greens for breakfast, salted stew chicken legs(150 g) and lettuce for lunch, as well as a glass of plain clean water, a boiled egg and two grapefruits for dinner.

5. On Friday you can eat for breakfast a salad of boiled carrots and boiled eggs (2 pieces) with the addition of unlimited quantities of greens and low-fat sour cream (you can add a little salt); lunch - two fresh carrots and a glass orange juice; dinner consists of boiled sea fish with lemon juice (100 g), a glass of mineral water and a boiled egg.

6. On Saturday it is allowed to add low-fat cottage cheese and a glass to the menu citrus juice for breakfast; for lunch, as usual, you are allowed to eat two eggs and a grapefruit, but dinner is quite meager - only mineral water, however, in unlimited quantities.

7. The Sunday menu is very similar to the Saturday diet (dinner also consists only of water).

When following the seven-day egg diet, you need to drink only alkaline mineral water, which neutralizes the increased acidity in the stomach caused by a large amount of citrus fruits. It is also recommended to supplement this diet with physical activity.

You need to get out of it gradually, while maintaining the consumption of oranges, cottage cheese and grapefruit, but in smaller quantities.

Combining egg and orange diet

The so-called egg-orange diet (4 weeks - full course) is recommended primarily for people with metabolic disorders in the body. The diet is based on oranges, rich in vitamin C and other beneficial minerals, as well as eggs, which are low-calorie and easily digestible products. Orange also contains pectin, which promotes efficient digestion and reduces decay processes in the body.

What do people say? How effective is the egg-orange diet? Reviews confirm the fact that losing extra pounds is quite possible, however, a greater effect can be achieved if you combine the right diet and exercise. In general, as always: unfortunately, it’s unlikely to be possible to lose noticeable weight just like that, lying on the couch.

However, let's return to the nutritional features. During this diet, food should be taken five times a day, eating one and a half oranges and two boiled eggs each time. It is recommended to drink a lot of water, but clean and still. From the second week, be sure to add fiber-rich vegetables and fresh fruits to your diet. At the same time, there should be no more than a kilogram of oranges eaten per day.

It is not recommended to adhere to such a diet for longer than four weeks, since not only fat deposits will begin to disappear, but also muscle mass, which will have a bad effect on the condition of the body as a whole.

Egg-curd diet

The menu of this diet includes honey, so this diet is perfect for those with a sweet tooth. However, this is a fairly strict regime, so you need to stick to it for no more than three days. Effectiveness - minus a kilogram per day.

The first day of the egg-curd diet

Breakfast consists of a cup of tea or coffee, as well as a cocktail prepared using a mixer from chicken eggs (2 pcs.) and a small spoon of honey.

For lunch, you can eat a small piece of low-fat cheese and drink tea with honey.

And dinner will consist of bread toast, favorite fruits and vegetable lean soup.

Second day

Breakfast is the same as the first day. For lunch, you can eat a small portion of low-fat cottage cheese, drink tea without sugar and a cocktail of eggs and honey. Dinner consists of lean meat or fish, vegetable salad, seasoned vegetable oil, and cups of tea.

The third day of the egg-curd diet

Breakfast: black coffee, green apple and smoothie (eggs and honey).

Lunch: a piece of low-fat cheese, vegetable salad dressed with olive or sunflower oil and bran bread toast. You can add a little freshly squeezed lemon juice to the salad.

Dinner: stewed vegetables, boiled egg and a cup of tea.

Before switching to this diet, you should definitely consult a nutritionist, since this diet has some contraindications (for example, gastrointestinal diseases). At the same time strong physical activity needs to be excluded. It is better to replace visits to the gym with regular walks or light jogging.

Results and reviews of egg diets

Nutritionists agree that you cannot stick to the diets described above for too long, since excessive protein consumption puts a very large burden on the kidneys and liver. You can also see a lack of fat in the given diet. However, if all deadlines are strictly observed, there is a possibility of obtaining good results. In addition, eggs contain amino acids, vitamins and minerals that are necessary for the full functioning of the human body. This means you can try, but without fanaticism. Be healthy and beautiful!

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Egg diet for 4 weeks: in a nutshell

Duration: 4 weeks;

Peculiarities: 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 predominantly low-carbohydrate, plant-based with small portions of protein);

Price: medium (up to 5 thousand rubles for the entire period);

Result: up to minus 25 kg (depending on initial weight);

Additional effect: long-term preservation of the results of the diet due to the consumption of fat reserves;

The egg diet is not suitable for 4 weeks: strict vegetarians suffering from kidney and liver diseases, during pregnancy and breastfeeding, with allergies to eggs and/or citrus fruits. Before starting an egg diet for a month, you should consult your doctor!

Egg diet for 4 weeks: myths and concerns

Many of you have probably heard at one time the warnings of various therapists and nutritionists that excessive consumption of chicken eggs is fraught with the development of serious diseases - they say, they contain more than enough bad cholesterol, and protein takes too long to digest... What then, you ask , maybe we are even talking about an egg diet for as much as a month?

And indeed, a similar panic took place about 20 years ago. Namely: scientists sounded the alarm by adding chicken eggs to the “harmful list” - it was reported that their constant consumption causes an increase in cholesterol in the blood and the appearance of cholesterol plaques in the arteries.

However, researchers from the Harvard School of Public Health (apparently very egg loving and worried about their undeservedly damaged reputation) conducted a large-scale study. During 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 from the Journal of the American College of Nutrition found that eggs are one of the healthiest breakfast options. For the same amount of calories consumed, sandwich eaters are at greater risk of becoming obese than egg eaters.

However, when dealing with eggs, you should not relax: one of the approximately 20 thousand eggs that go on sale may be contaminated with active salmonella, a bacterium that causes an acute intestinal infection, especially dangerous for children.

Therefore, when choosing eggs for the egg diet for the full 4 weeks, avoid those whose shells are damaged, streaked, or “decorated” with particles of droppings or blood. Experts advise washing even the cleanest eggs after purchasing and boiling so that both the yolk and white are completely curdled (about 5 minutes). It is also important to monitor the expiration date of purchased eggs and, having purchased them, store them in the refrigerator for 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, just like the knife used to cut the eggs.

How to “sit on eggs” correctly?

“If there is a honeymoon, why shouldn’t we have an egg month?” thought American nutritionists, and based on the success of the 7-day egg diet, they invented the 4-week egg week. Longer duration- accordingly, the effect is better. Cases have been recorded where, within a month of “sitting on eggs,” those losing weight lost up to 25 kg (with an initial weight of about 100 kg).

What is good about the egg diet and why for 4 weeks? With chicken eggs you get pure protein without excess fat and fewer extra calories (including due to the fact that, in principle, you eat less - after all, eggs are perfectly satiating).

In addition, food costs on a diet become transparent and predictable. And one more interesting point: overseas researchers have found that regularly eating the same food really helps you lose weight. This is a rather psychological moment: for example, a nutritionist may recommend eating eggs for dinner 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 knowledge of such a mechanism obviously will not harm those who watch their figure and strive to control their weight.

However, not everything is so simple with an egg diet for a month. The main surprise is that it's... not eggy all the time. The main focus is the first two weeks, during which you must eat eggs for breakfast and at least one more time a day.

From the third week, the protein component is replaced by other protein-rich foods (fish and beef or poultry), and the menu becomes especially rich in fruits and vegetables. The abundance of fiber helps intestinal motility, which is very useful 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. During its processing, indigestible residues are formed, which are very important to remove from the intestines. Therefore, fiber and liquid remain indispensable allies for fans of a protein diet.

Monotony is the bane of any strict nutrition plan. The egg diet for 4 weeks prohibits additional consumption of fats (although it cannot be called fat-free - eggs themselves, fish, and meat contain irremovable fats, both saturated and unsaturated), but you can clear conscience experiment with the form of serving products. Vegetables and fruits (as well as meat) can be baked without oil, steamed, or stewed. You can also replace boiling eggs with baking, make scrambled eggs without fat, or poach eggs. The main thing is to ensure that the egg is evenly cooked.

Eat raw eggs During the egg diet for 4 weeks it is impossible.

Pros of the egg diet

eggs are delicious food. Even taking into account the restrictions on the use of fat in their preparation, there is room for culinary fantasy present in the egg diet;
eggs cook quickly, which means the diet will not require separate time resources. In the second part of the egg diet for 4 weeks, when eggs cease to be the main dish, easy-to-cook foods are also included;
the egg diet, like any other protein diet, is well suited for those involved in fitness;
egg protein and trace elements contained in eggs have a positive effect on skin, hair and nails;
eggs satiate 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 the egg diet for 4 weeks

Despite its relative diversity, the egg diet remains a fad diet, which involves almost complete abstinence certain type macronutrients (in the four-week egg diet such “default figures” are fat and fast carbohydrates) - that is, such a nutrition plan in its original form cannot be called healthy and balanced;
Excess protein and lack of carbohydrates can cause various problems and ailments, from migraines to bad breath. If you notice undesirable changes in your condition, stop the diet and consult a doctor.

Egg diet for 4 weeks: detailed menu for the first week and reviews

Breakfast every day this week is the same - 2 hard-boiled eggs + ½ orange or 2 eggs + ½ grapefruit (Please also note 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, tomatoes, lettuce, bell pepper and carrots, 2 eggs, + 1 toast + 1 grapefruit or orange

Wednesday

Lunch: any amount of low-fat, lightly salted cheese + 1 piece of toast + tomato
Dinner: lean meat, boiled or grilled

Thursday

Lunch: one any fruit in any quantity
Dinner: lean grilled or boiled meat + 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 portion of lettuce + 1 orange or grapefruit

Saturday

Lunch: one fruit in unlimited quantity
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: full 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 Monday's 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: full menu for the third week

In the third week, all foods allowed on a certain day can be eaten at any time without restrictions on volume and quantity.

Monday

Fruits (except banana, grapes, mango, fig)

Tuesday

Any boiled or steamed vegetables and fresh vegetables in the form of salads (exclude potatoes)

Wednesday

Combination of foods 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 or only pears)

Last week's menu - way out of the egg diet

Products allowed on a certain day must be distributed throughout the day at your own discretion and consumed without reference to a specific time, but strictly adhering to the prescribed quantity.

Monday

4 small grilled steaks (75 g each) of beef or ¼ boiled chicken without skin, a can of canned tuna in own juice, 4 cucumbers, 3 tomatoes, 1 toast, 1 grapefruit

Tuesday

200 grams of boiled meat, 4 cucumbers, 3 tomatoes, 1 toast, 1 grapefruit, 1 apple or pear

Wednesday

300 grams of boiled vegetables, 2 cucumbers, 2 tomatoes, 1 tablespoon of cottage cheese, 1 toast, 1 grapefruit

Thursday

½ boiled chicken without skin, 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 grams of boiled vegetables, 2 cucumbers, 2 tomatoes, 1 tablespoon of cottage cheese, 1 toast, 1 grapefruit

The 4-week egg diet (which, in combination with grapefruits, is very similar to the Maggi diet, popular in Europe) requires strict adherence to the recommendations and does not tolerate violations of the regime. The result of following this rather long and complex diet will be numbers on the scale that are pleasing to the eye. An egg diet for 4 weeks allows you to achieve your “dream weight” and only you can keep it at the desired level by monitoring your diet and physical activity.