The egg diet is very effective, affordable and easy for those trying to lose weight. Moreover, it does not consist only of eggs. Nutritionists give many recommendations on how to diversify your daily diet so as not to suffer from hunger too much.
The essence of diet
Basically, the egg diet is not a mono diet; it is a type of protein diet, the purpose of which is to limit carbohydrates and fats to the maximum extent possible. It seems to many that only eggs in different preparations are allowed on such a diet. But in fact, nutrition is more balanced.
What is rich in eggs?
This is a product that contains everything necessary for the growth and development of the entire living organism; it is full of protein, unsaturated fatty acids, fat-soluble vitamins, amino acids, and minerals. Used for weight loss, it contains minimal carbohydrates, but provides a feeling of fullness for a long time.
Fatty acids in the composition prevent the deposition of fat reserves. Such a protein diet never leads to a decrease in muscle mass due to its rich protein content. Any egg diet allows you to eat other healthy foods, fruits or vegetables, often citrus fruits. Therefore, even the mono-mode of eggs and grapefruit is easily accepted physically and mentally. Experts say that there is no reason to fear eggs as a dangerous food.
The main rule
In order for the weight loss regimen to give maximum effect, you should follow simple rules:
- Maintain water balance. You need to drink at least 1. 5 liters of clean water every day. This will not only help you lose weight, but will relieve digestive problems.
- Make sure you have enough fiber in your diet. Regardless of the number of servings per day, you need to consume plenty of raw vegetables each time. Fiber in sufficient quantities can be provided by fruits, bran, or pharmaceutical versions in their pure form. This requirement is common to all protein diets.
- Vitamins. Chicken egg diet is one of the few that does not require additional intake of vitamin and mineral complexes. On the other hand, it is also prohibited, because. . . Eggs and citrus fruits contain more than enough vitamins and minerals.
- If chicken eggs are not to your taste, you can easily eat quail eggs, in a ratio of three to one.
- dinner. Dinner is prohibited after 7-8 pm.
- Dream. In this mode, you need to allocate at least 8 hours a day to sleep. You need to go to bed by 11pm.
- Cooking food. The hard-boiled egg diet involves eating soft-boiled or hard-boiled products. From time to time you can make omelets by baking them without fat. Additional products (vegetables or fruits) should be eaten raw, baked (oven, grilled), steamed or boiled. Fried food can be made in a pan without fat.
- spices. To improve the taste of the product, you can season it with lemon juice and use any spices. But if hunger persists, it is better to avoid gas stations.
- Eating raw eggs is dangerous, it is better not to do it.
- The egg diet can be practiced 1-2 times every 12 months, not more often.
- To avoid damage to a long-term restricted diet, the main product is sometimes allowed to be replaced with a substitute in the form of lean cottage cheese or meat.
- Parallel physical activity will be very useful to lose weight in the shortest possible time.
How does the egg diet work?
In relation to proteins, this weight loss course includes a standard list of products for them. The peculiarity is the high content of eggs and citrus fruits, often grapefruit. The effect on the body is based on a special biochemical reaction, so such a weight loss course requires strict adherence to the rules. The advantage of this diet is that you will not be tormented by hunger. A diet rich in protein ensures a prolonged feeling of satiety.
The egg diet has several variations that target different results. But they are all very effective. The choice depends on the goal: how quickly and how much excess weight you want to lose.
The composition of chicken eggs
To understand the benefits or harms of eggs, you need to understand their composition. Physically, they consist of a white liquid with solid yellow, which is surrounded by a shell. Protein is pure, easily digestible protein that must be included in an athlete's diet. Yellow is a cocktail of fatty acids rich in nutrients (linoleic, oleic, stearic), fat-soluble vitamins, and minerals. At the same time, 100 g of eggs provide only 150 kcal of energy. The amino acid choline regulates cholesterol levels, lecithin strengthens memory, and serves as a preventive measure for vascular sclerosis. There is no point in listing all the beneficial properties of eggs.
Horror stories about cholesterol
Opponents of eating eggs argue their position because of the high cholesterol content in eggs, which is harmful to the body. It forms plaques on the walls of blood vessels, which clog the vessels and prevent blood circulation. The result of this process is various cardiovascular diseases. However, it has long been known that not all cholesterol is harmful. Dangerous are those found in excess in heavy processed fats - in sausages, chips, confectionery. In natural foods, even fried ones, cholesterol is not dangerous.
How many eggs can you eat safely?
Nutritionists do not give a clear answer to this question. The figure for the amount allowed per week varies. To a certain extent, this depends on the size of the egg, which can vary by 2 times. One large chicken yolk contains 150-180 mg of cholesterol. For one day, this amount is not enough to cause harm to the body, especially if the diet is balanced. Some doctors claim that eating 2 eggs per day increases the risk of cardiovascular disease by 5 times. But again, all these statements are relative, because conclusions are made without taking into account the lifestyle, age of the subject and other important parameters. For example, bad habits, people's blood pressure, etc. are not taken into account. Therefore, the harm of chicken eggs has not been proven.
The benefits and harms of raw chicken eggs
A common question is: is it possible to eat raw eggs, because many people do. The main argument of raw egg lovers is that they are a delicacy for many animals and birds, but they cannot cook omelettes or scrambled eggs for themselves. But in industrial production conditions, there is a high risk of eggs being infected with salmonellosis, a dangerous infectious disease. The longer the raw material is stored, the higher the risk. Only products obtained from healthy chickens can be eaten raw, but only fresh, with the shell intact. It is best to take on an empty stomach, 30-40 minutes before the main breakfast.
The pros and cons of the egg diet
This type of protein diet is easy to accept because of the inclusion of fruits and vegetables. They provide the body with light carbohydrates, especially fructose, which relieves weakness and dizziness - a constant companion of a low-carb diet. At the same time, the body is saturated with a large amount of protein, amino acids, microelements and vitamins because of eggs. But not everything is so simple and unclear; in this case, there are advantages and disadvantages.
The advantages of the egg diet are as follows:
- No hunger.
- The intake of a lot of fat-soluble vitamins from eggs in combination with water-soluble vitamins from citrus fruits strengthens and improves the condition of nails and hair.
- During the process of losing weight, the skin does not sag.
- Psychologically, restrictions are easy to accept; the possibility of damage is minimized thanks to the varied menu.
- Excess fluid is removed from the body.
- The result of weight loss is fixed for a long time, in a day you can get rid of one kilogram of excess weight.
Benefits of eggs for men
Chicken or quail eggs can be considered natural anabolic steroids, so they are an important element in an athlete's diet. It is known that they minimize the effects of stress, normalize erectile ability, and increase libido.
Benefits of eggs for women
They also have a positive effect on the female body. They reduce the risk of breast cancer, eliminate iron deficiency, help maintain slimness and beauty, and nourish the expectant mother's body during pregnancy or breastfeeding. Because the egg white, the placenta is formed normally, the amino acid choline promotes the development of the fetal brain.
Disability
For all its appeal, the egg diet has significant drawbacks:
- With a long-term diet, more than 7 days, dizziness and weakness are possible.
- For those who are used to eating small and frequent meals, three meals a day without snacks may be accompanied by hunger pangs.
- Indigestion may occur.
Contraindications
Keep in mind that the egg diet has several contraindications:
- Pregnancy.
- Lactation.
- Allergies.
- High cholesterol in the blood test.
- Confirmed vascular atherosclerosis.
- Sexual harassment.
- Kidney damage.
- Liver pathology.
If you have any digestive disease, you should leave this weight loss method. If the course is accompanied by discomfort, dizziness, nausea, it should be stopped immediately and switched to a full diet.
Menu to lose weight
By its nature, the egg diet is not a mono-diet, as many people think. But this is still a strict course where substitution of prescribed products is not acceptable. But extraordinary results are achieved quickly; it pays for all costs. Below is the complete menu for courses in different periods.
For 3 days
Depending on your starting weight, you can lose an extra 2-5 kg in just 3 days. The basic principles of the 3-day egg diet to lose weight:
- No more than 3 meals per day.
- Break between meals is 4 hours.
- In 1 meal you need to eat 1 type of vegetable.
- If you are very hungry, you should drink green tea with lemon juice.
For 3 days you need to stick to the menu: 3 chicken eggs plus 1 grapefruit; as much as you want - vegetable salad of cucumbers, tomatoes, carrots, Chinese cabbage; any tea; plain water - unlimited; not more than 300 gr. diet drink every day.
For 5 days
Lose 3-6 kg of unnecessary weight. Every day you need to eat 2 eggs for breakfast. For breakfast on day 1, 3, 4 and in the evening on day 5 - 1 grapefruit.
Number of eggs:
Day |
Breakfast |
dinner |
dinner |
1 |
2 |
1 |
2 |
2 |
2 |
1 |
2 |
3 |
2 |
1 |
2 |
4 |
2 |
2 |
1 |
5 |
2 |
1 |
2 |
The rest of the menu for the period:
Day |
Morning |
dinner |
Evening |
1 |
herbal tea |
orange - 1, chicken fillet - 0. 15 kg |
vegetable salad (tomato, cucumber, pekinka - 0. 2 kg) |
2 |
green tea, apple - 1. |
salad - 5 leaves, boiled pollock 0. 13 kg. |
1. 5% kefir - 0. 2 kg |
3 |
tomato juice - 200 gr. |
turkey fillet - 0. 15 kg |
2. 5% kefir - 200 ml, whole orange - 1. |
4 |
– |
hake fish - 0. 15 kg. |
vegetable salad (Beijing, apple, carrot) - 0. 2 kg |
5 |
vegetable salad (Beijing, apple, carrot) - 0. 2 kg |
boiled shrimp - 0. 15 kg, 0. 1 kg Peking shrimp. |
cottage cheese 5% fat - 0. 1 kg. |
For 7 days
A stricter regime for a week, it is possible to lose weight up to 8 kg.
Number of eggs:
Day |
Breakfast |
dinner |
dinner |
1 |
2 |
1 |
2 |
2 |
2 |
0 |
2 |
3 |
1 |
0 |
2 |
4 |
2 |
0 |
1 |
5 |
2 |
0 |
1 |
6 |
0 |
2 |
0 |
7 |
2 |
0 |
0 |
Number of citrus fruits:
Attention! Here and below, abbreviations are used: G - grapefruit, A - orange (the number next to the letter is the number of pieces), CA - 200 gr. freshly squeezed orange juice.
Day |
Breakfast |
dinner |
dinner |
1 |
1G |
1A |
– |
2 |
S. A |
2G |
– |
3 |
– |
1A |
– |
4 |
– |
– |
2A |
5 |
– |
S. A |
– |
6 |
S. A |
2A |
– |
7 |
1G |
1G |
Other products:
Day |
Morning |
dinner |
Evening |
1 |
– |
chicken fillet - 0. 15 kg. |
200 ml a glass of 2. 5% kefir, chicken - 0. 2 kg. |
2 |
– |
0. 15 kg boiled chicken. |
200 gr. 1. 5% kefir. |
3 |
tea. |
0. 2 kg of beef. |
– |
4 |
green, as much as you like. |
0. 2 kg chicken breast, 0. 15 kg vegetable salad (Beijing, tomato, cucumber, 2 tbsp. 10% sour cream). |
– |
5 |
0. 2 kg of vegetable salad (boiled carrots, vegetables, 2 tbsp. 10% sour cream) |
two fresh grated carrots. |
0. 2 kg boiled cod fish. |
6 |
0. 15 kg. 7% cottage cheese. |
– |
green tea. |
7 |
– |
0. 2 kg of beef |
green tea. |
For 2 weeks
As a result of a more serious 2-week egg diet, they lost up to 15 kg of body weight. All the time for breakfast you should eat, in addition to eggs, 1 grapefruit, a cup of green tea or coffee (not immediately! ). Lunch and dinner are different.
Number of eggs:
Day |
Breakfast |
dinner |
dinner |
18 |
2 |
2 |
2 |
2, 9 |
2 |
2 |
0 |
3, 10 |
2 |
2 |
2 |
4, 11 |
2 |
2 |
0 |
5, 12 |
2 |
2 |
0 |
6, 13 |
2 |
0 |
0 |
7, 14 |
2 |
0 |
0 |
Number of citrus fruits:
Day |
Breakfast |
dinner |
dinner |
18 |
1G |
1G |
|
2, 9 |
1G |
1G |
|
3, 10 |
1G |
||
4, 11 |
1G |
||
5, 12 |
1G |
||
6, 13 |
1G |
||
7, 14 |
1G |
1G |
The rest is diet
Day |
dinner |
Evening |
18 |
herbal tea, 1 tomato or 0. 2 kg. juice from it. |
0. 2 kg. vinaigrette without dressing, herbal tea. |
2, 9 |
– |
300 gr. roast beef, 2 tomatoes and 2 cucumbers, unlimited - celery. |
3, 10 |
unlimited - spinach, green tea. |
100 5% cottage cheese, 50 gr. beets, 0. 1 kg. Beijing, herbal tea. |
4, 11 |
coffee, spinach without restrictions. |
0. 1 kg. boiled hake, 0. 2 kg. vinaigrette without dressing, tea or coffee. |
5, 12 |
unlimited coffee, spinach. |
0. 1 kg. boiled hake, 0. 2 kg. vinaigrette, 0. 1 kg. Beijing, herbal tea. |
6, 13 |
0. 2 kg. fruit salad (orange, pear, apple, kiwi). |
0. 15 kg beef steak, 2 tomatoes, unlimited celery, coffee. |
7, 14 |
0. 2 kg. boiled chicken, 2 tomatoes. |
0. 1 kg. boiled chicken fillet, 0. 1 kg. Beijing, 1 carrot, 1 tomato, tea or coffee (not instant! ). |
The products listed below, except for the mandatory morning eggs with citrus, are allowed to be eaten during the day, as much and whenever you want. Daily menu:
- Fruits without sugar
- Any vegetable, boiled or fresh.
- The same.
- Hake fish without restrictions, boiled vegetables 200g, Chinese cabbage 0. 2 kg.
- Unlimited chicken, boiled vegetables.
- One type of fruit allowed is unlimited - all day. For example, all day - only apples or apricots.
- The same.
Stop dieting
The correct exit from the protein diet will help to consolidate the results achieved. This will also allow you to lose weight for some time. A strict egg diet requires adherence to the basic principle to get out of it - consistency. For some time after stopping the course, you must eat the same food that was included in the diet during the course.
For example, you need to eat no more than 0. 15 kg of protein food for lunch, and 200 g of vinaigrette for dinner. This will relieve the body from severe stress and smoothly switch it to normal nutrition without excessive shock to the pancreas, liver and kidneys. To do this, in the first week after finishing the course, you need to eat 1 orange plus 2 eggs every day.
It is advisable to eat food at the same time as before.
Cooking means boiling, steaming, baking. You should refrain from eating fried foods for the first week. It is better to start taking foods fried in oil no earlier than 3 weeks after the course. You need to include low-fat dairy products, lean meat, fish, and poultry every day. The number of meals should be increased to 4-6 every day, i. e. practice fractional meals. You should not take more than 300 grams at a time. food.
From high-calorie confectionery products, choose jelly, chocolate-free marshmallows, marshmallows and marmalade. Dark chocolate is allowed no more than 70 grams per day. Carbohydrate foods should not be eaten after 14: 00. You should avoid eating flour for at least 28 days. Bread - no more than 70 g. daily, rye or with bran.
Alcohol is prohibited in the first week. It stimulates the appetite and is high in calories. In exceptional cases, you can take no more than 1 glass of dry wine. Salad should be flavored with up to 15% sour cream, lemon juice or olive oil. You should continue to drink about 2 liters of still water every day. Limit salt and sugar intake. Avoid flavorings with monosodium glutamate, e. g. seasoning.
According to the season, the daily diet should be replenished with fresh fruits and vegetables. In order for food to be absorbed better, the meal should be stretched as long as possible, chewing each part thoroughly. No need to watch TV or read anything while eating. If you're distracted, you can easily overeat. When eating, you need to focus on it and eat slowly.
When leaving the course, you should do physical exercise, walk as much as possible, and avoid elevators and escalators.
To support the skin and prevent it from sagging, do a massage or body wrap 1-2 times a week, and use an anti-cellulite cream. Combining healthy eating habits with regular exercise will help you maintain the slimness gained for a long time.
Legal Products
To make the egg diet easy to accept without problems, it can be supplemented with the following products:
- Lean meat: beef, pork, skinless chicken, rabbit.
- White or red fish.
- Vegetables.
- fruits.
- Dairy products: skim milk, cheese, fermented milk products.
- Coffee tea.
- Seasoning: any, but without monosodium glutamate.
Prohibited Products
The global list of prohibited foods is the same as for other food restriction regimes:
- alcoholic beverages,
- flour,
- sugar,
- cereal,
- potatoes,
- pasta,
- chocolate,
- pastry maker,
- all fatty: meat products, sour cream, mayonnaise, cream, any fat,
- beans,
- Dear,
- soft cheese,
- from fruits: any grapes, bananas, dried fruits,
- salt, which retains fluid in tissues.
Healthy recipes
The egg diet prescribes the use of boiled eggs mainly. But to diversify the menu, other dishes from them are not prohibited. This will slow down your weight loss a bit, but the process will be easier to sustain. You need to make sure that all recipes are low in calories.
Omelet with vegetables
Healthy and simple recipes. Finely chop tomatoes, half a bell pepper, half a small onion, simmer for 5 minutes, then pour a mixture of milk and two beaten eggs, then simmer on low heat under the lid until soft.
Omelet with mushrooms
Simmer some chopped champignons in a pan. Separately, fry a mixture of beaten milk, two eggs, salt and pepper. Place the boiled mushrooms on top of the scrambled omelet and cover with the other half of the omelet. Cover with a lid and simmer for 5 minutes.
Roll up
Fried egg pancakes consisting of eggs beaten with milk, a spoonful of flour, chopped herbs and a pinch of salt. Dishes are prepared under the hood. Then put finely chopped onions, preferably red pepper, bell pepper, and parsley on these pancakes. You can put a little processed cheese or cottage cheese. Distribute the minced meat evenly throughout the pancake, roll it up.
Casserole
If you don't know what to do with a large amount of spinach, then prepare a healthy casserole from it. Finely chop 2 onions, one green onion, a large bunch of spinach, add salt, pepper and simmer. Divide the resulting mass into a baking dish. Pour the egg mixture on top and put in a hot oven for 10 minutes. This is a great breakfast or dinner.
Healthy pizza
Combine 2 tablespoons of milk, 2 eggs, a tablespoon of flour, salt and pepper in a bowl. Beat and pour into the pan. After 2 minutes, sprinkle with a mixture of chopped tomatoes, herbs, sweet pepper, and olives. Cover with a lid and simmer for about 15 minutes. The result is a delicious and healthy meal.
Stuffed eggs
If you do not use mayonnaise, fatty fish or meat, then this dish will be diet. Instead of the usual stuffing products, use herbs, vegetables and seafood. And for dressing, if you have an egg-kefir diet, use yogurt or low-fat sour cream. For example, by combining boiled shrimp, cheese, egg yolk, fresh cucumber, and a little yogurt, you will get a very good and tasty low-calorie filling. For decoration, use vegetables or shrimp meat.
Expert opinion
Nutritionists do not have a unanimous opinion on how to "egg" to lose weight. Their comments, as well as user reviews, are very different. This is mainly due to the personal experience or individual characteristics of the patient. But expert opinion should not be ignored.
When planning to take a "protein course", seek the advice of a doctor you trust.
Opinions and decisions
Analyzing the comments about the egg diet posted on the Internet, you can see that the most enthusiastic comments are left by young, thin mothers who, with its help, managed to quickly return to normal after giving birth. The most negative comments are left mainly by merciless critics of any restrictions and the eggs themselves, who have never personally dealt with this "nonsense. "But there are people who tried it, but were not satisfied with the results. Understanding the situation, it becomes clear that this happens either because of damage or because of allergies.