The egg diet is super effective, affordable and easy for those trying to lose weight. Plus, it's not just made up of eggs. Nutritionists give many recommendations on how to diversify the daily diet so as not to suffer from too much hunger.
The essence of the diet
In principle, the egg diet is not a mono diet, but rather a type of protein diet, the objective of which is to limit carbohydrates and fats as much as possible. It seems to many that only eggs in different preparations are allowed in this diet. But in fact, the diet is more balanced.
What are eggs rich in?
This is a product that contains everything necessary for the growth and development of an entire living organism, it is full of proteins, polyunsaturated fatty acids, fat-soluble vitamins, amino acids and minerals. Used for weight loss, they contain a minimum of carbohydrates, but provide a feeling of satiety for a long time.
The fatty acids in the composition prevent the deposition of fat reserves. This protein nutrition never leads to a decrease in muscle mass due to the rich protein content. Any egg-based diet allows you to eat other healthy foods, fruits or vegetables, most often citrus fruits. Therefore, even the monomotion of eggs and grapefruit is easily tolerated physically and mentally. Experts say there is no reason to fear that eggs are harmful foods.
Main rules
In order for the weight loss regimen to give maximum effect, simple rules must be followed:
- Maintain water balance. It is necessary to drink at least 1. 5 liters of clean water per day. This will not only help you lose weight but will also relieve digestive problems.
- Make sure you have enough fiber in your foods. Regardless of the number of meals per day, it is necessary to consume a lot of raw vegetables each time. Fiber in sufficient quantities can be provided through fruits, bran or a pharmaceutical version in its pure form. This requirement is common to all protein diets.
- Vitamins. The chicken egg diet is one of the few that does not require additional intake of vitamin and mineral complexes. On the contrary, it is even 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. Dinners are prohibited after 19. 00-20. 00 hours.
- Dream. In this mode, it is necessary to dedicate at least 8 hours a day to sleep. You must go to bed no later than 11 pm.
- Cooking food. The boiled egg diet involves eating a soft-boiled or hard-boiled product. From time to time you can make an omelet by baking it without fat. Additional products (vegetables or fruits) should be consumed raw, baked (baked, grilled), steamed or boiled. Fried foods can be made in a pan without fat.
- Spices. To improve the taste of products, you can season them with lemon juice and use 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 or 2 times every 12 months, not more frequently.
- To avoid failures on a long-term limited diet, it is sometimes allowed to replace the main product with substitutes in the form of lean cottage cheese or meat.
- Parallel physical activity will be very useful to lose weight in the shortest time possible.
How does the egg diet work?
As for proteins, this weight loss course includes a standard list of products for them. The peculiarity is the high content of eggs and citrus fruits, most often grapefruits. The effect on the body is based on special biochemical reactions, so a weight loss course requires strict compliance with the rules. The advantage of this diet is that you will not be tormented by the feeling of hunger. A diet rich in protein guarantees a long-lasting feeling of satiety.
The egg diet has several variations that aim for different results. But all of them are surprisingly effective. The choice of option depends on the goal: how quickly and how much weight you want to lose.
Composition of chicken eggs.
To understand the benefits or harms of eggs, it is necessary to understand their composition. Physically, they consist of a liquid white with a dense yolk, which are surrounded by a shell. Protein is a pure and easily digestible protein that should be included in the diet of athletes. The yolk is a nutrient-rich cocktail of fatty acids (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 against vascular sclerosis. It makes no sense to list all the beneficial properties of eggs.
Horror stories about cholesterol.
Those who oppose the consumption of eggs argue their position due to the high cholesterol content in eggs, which is dangerous for the body. It forms plaques on the walls of blood vessels, which block the ducts 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. Harmful is what is found in excess in heavy processed fats: in sausages, French fries and confectionery products. In natural foods, even fried foods, cholesterol is not dangerous.
How many eggs can you safely eat?
Nutritionists do not give a clear answer to this question. Figures for the amount allowed per week vary. To some extent this depends on the size of the eggs, which can differ by 2 times. A large chicken yolk contains between 150 and 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 a day increases the risk of developing cardiovascular diseases by 5 times. But again, all these statements are relative, since the conclusions were made without taking into account the lifestyle, age of the subjects and other important parameters. For example, bad habits, people's blood pressure, etc. were 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 a lot of people do it. The main argument of lovers of raw eggs is that they are a delicacy for many animals and birds, but they themselves do not know how to cook an omelet or scrambled eggs. But in conditions of industrial production, there is a high risk of eggs becoming infected with salmonellosis - a dangerous infectious disease. The longer raw materials are stored, the greater the risk. Only the product obtained from healthy chickens can be consumed raw, but only fresh and with the shell intact. It is best to consume it on an empty stomach, 30-40 minutes before the main breakfast.
Pros and cons of the egg diet.
This type of protein nutrition is easily tolerated thanks to the inclusion of fruits and vegetables. They provide the body with light carbohydrates, mainly fructose, which relieves weakness and dizziness, eternal companions of low-carbohydrate diets. At the same time, the body is saturated with a large amount of proteins, amino acids, microelements and vitamins thanks to eggs. But not everything is so simple and unambiguous, in this case there are advantages and disadvantages.
The advantages of the egg diet are the following:
- No feeling of hunger.
- A large intake of fat-soluble vitamins from eggs in combination with water-soluble vitamins from citrus strengthens and improves the condition of nails and hair.
- During the slimming process, the skin does not sag.
- Psychologically, the restrictions are easily tolerated, the probability of a breakdown is minimized thanks to a varied menu.
- Excess fluid is expelled from the body.
- The result of weight loss is fixed for a long time, in one day you can get rid of a kilogram of excess weight.
The benefits of eggs for men
Chicken or quail eggs can be considered natural anabolic steroids, which is why they are an essential element in the diet of athletes. It is well known that they minimize the effects of stress, normalize erectile capacity and increase libido.
The 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 future mother's body well during pregnancy or breastfeeding. Thanks to egg white, the placenta is formed normally, the amino acid choline contributes to the development of the fetal brain.
Defects
Despite its appeal, the egg diet has important disadvantages:
- With a long diet, more than 7 days, dizziness and weakness are possible.
- For those who are accustomed to eating small and frequent meals, three meals a day without snacks can be accompanied by attacks of hunger.
- Digestive disorders may occur.
Contraindications
It should be remembered that the egg diet has a series of contraindications:
- The pregnancy.
- Lactation.
- Allergy.
- High cholesterol in a blood test.
- Confirmed vascular atherosclerosis.
- Sexual disorders.
- Kidney damage.
- Liver pathologies.
If you suffer from any digestive disease, you should abandon this weight loss method. If the course is accompanied by a feeling of malaise, dizziness, nausea, it should be stopped immediately and switched to a full diet.
Weight loss menu
By its nature, the egg diet is not a monodiet, as many people think. But this remains a strict measure in which substitution of prescribed products is unacceptable. But a phenomenal result is achieved quickly; all costs are paid. Below is a complete menu for courses of different lengths.
For 3 days
Depending on your initial body weight, you can lose 2 to 5 kg in just 3 days. Basic principles of the 3-day egg diet to lose weight:
- There should be no more than 3 meals a day.
- Breaks between meals are 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 should stick to the menu: 3 chicken eggs plus 1 grapefruit; as much as you want: vegetable salad with cucumbers, tomatoes, carrots, Chinese cabbage; any tea; running water - unlimited; no more than 300 gr. Diet drinks per day.
For 5 days
Eliminates 3-6 kg of unnecessary weight. Every day you need to have 2 eggs for breakfast. For breakfast in the morning on days 1, 3, 4 and in the evening on the fifth day: 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 of the time:
Day |
Tomorrow |
Dinner |
Evening |
1 |
herbs tea |
orange – 1, chicken fillet – 0, 15 kg |
vegetable salad (tomatoes, cucumbers, pekinka – 0. 2 kg) |
2 |
green tea, apple – 1. |
lettuce - 5 leaves, boiled haddock 0, 13 kg. |
1. 5% kefir – 0. 2 kg |
3 |
tomato juice – 200 gr. |
turkey fillet – 0. 15 kg |
Kefir 2. 5% – 200 ml, whole orange – 1. |
4 |
– |
hake – 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
With a more strict regimen 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 |
SA |
2 G |
– |
3 |
– |
1A |
– |
4 |
– |
– |
2A |
5 |
– |
SA |
– |
6 |
SA |
2A |
– |
7 |
1G |
1G |
Other products:
Day |
Tomorrow |
Dinner |
Evening |
1 |
– |
chicken fillet – 0. 15 kg. |
200 ml glass of 2. 5% kefir, chicken - 0. 2 kg. |
2 |
– |
0. 15 kg of boiled chicken. |
200 grams. 1. 5% kefir. |
3 |
tea. |
0. 2 kg of beef. |
– |
4 |
green, as much as you want. |
0. 2 kg chicken breast, 0. 15 kg vegetable salad (Beijing, tomatoes, cucumbers, 2 tablespoons 10% sour cream). |
– |
5 |
0. 2 kg vegetable salad (boiled carrots, herbs, 2 tablespoons 10% sour cream) |
two fresh grated carrots. |
0. 2 kg of stewed cod. |
6 |
0. 15 kilograms. 7% cottage cheese. |
– |
Green Tea. |
7 |
– |
0. 2 kilos of beef |
Green Tea. |
For 2 weeks
As a result of a more serious 2-week egg diet, they lose up to 15 kg of weight. At all times for breakfast you should eat, in addition to eggs, 1 grapefruit, a cup of green tea or coffee (not instant! ). 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 |
Rest of the diet
Day |
Dinner |
Evening |
18 |
herbal infusion, 1 tomato or 0. 2 kg. juice from it. |
0. 2 kilograms. vinaigrette without dressing, infusions. |
2, 9 |
– |
300 grams. baked beef, 2 tomatoes and 2 cucumbers, without limitation: celery. |
3, 10 |
without limitation: spinach, green tea. |
100 cottage cheese 5%, 50 gr. beet, 0. 1 kg. Peking, herbal tea. |
4, 11 |
coffee, spinach without restrictions. |
0. 1 kilograms. cooked hake, 0. 2 kg. vinaigrette without dressing, tea or coffee. |
5, 12 |
coffee, spinach without limitation. |
0. 1 kilograms. cooked hake, 0. 2 kg. vinaigrette, 0. 1 kg. Peking, herbal tea. |
6, 13 |
0. 2 kilograms. fruit salad (oranges, pears, apples, kiwi). |
0. 15 kg of beef fillet, 2 tomatoes, unlimited celery, coffee. |
7, 14 |
0. 2 kilograms. boiled chicken, 2 tomatoes. |
0. 1 kilograms. boiled chicken fillet, 0. 1 kg. Beijing, 1 carrot, 1 tomato, tea or coffee (not instant! ). |
The products listed below, with the exception of the obligatory morning egg with citrus, can be consumed throughout the day, in the quantity and whenever desired. Daily menu:
- sugar-free fruits
- Any vegetable, boiled or fresh.
- The same.
- Hake without restrictions, boiled vegetables 200 g, Chinese cabbage 0. 2 kg.
- Chicken, unlimited boiled vegetables.
- One type of fruit allowed is unlimited throughout the day. For example, all day, only apples or apricots.
- Same.
quit the diet
The correct exit from the protein diet will help consolidate the result obtained. This will also allow you to lose weight for some time. A strict egg diet requires compliance with the fundamental principle to get out of it: consistency. For some time after completing the course, it is imperative to eat the same foods that were included in the diet during the course.
For example, it is not necessary to eat more than 0. 15 kg of protein food for lunch and 200 g of vinaigrette for dinner. This will relieve the body of severe stress and smoothly transition it to normal nutrition without overloading the pancreas, liver and kidneys. To do this, in the first week after completing 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 consuming foods fried in oil no earlier than 3 weeks after the course. You need to include low-fat dairy products, lean meats, fish and poultry every day. The number of meals should be increased to 4-6 per day, i. e. practice fractional meals. You should not consume more than 300 grams at a time. food.
Instead of high-calorie confectionery products, choose gelatin, non-chocolate marshmallows, marshmallows and jam. No more than 70 grams of dark chocolate per day are allowed. Carbohydrate foods should not be consumed after 2: 00 p. m. You should avoid eating flour for at least 28 days. Bread – no more than 70 g. a day, rye or with bran.
Alcohol is prohibited in the first weeks. It stimulates the appetite and is itself rich in calories. In exceptional cases, no more than 1 glass of dry wine can be consumed. Salads should be seasoned with up to 15% sour cream, lemon juice or olive oil. You should continue drinking about 2 liters of still water a day. Limit your salt and sugar intake. Avoid condiments with monosodium glutamate, e. g. flavor enhancer.
Depending on the season, the daily diet should be supplemented with fresh fruits and vegetables. In order for food to be better absorbed, it is necessary to stretch the food as long as possible, chewing each piece well. It is not necessary to watch television or read anything while eating. If you are distracted, you can easily eat too much. During a meal, you need to focus on it and eat slowly.
At the end of the course it is advisable to do physical exercise, walk as much as possible and avoid elevators and escalators.
To support the skin and prevent sagging, perform massages or body wraps 1-2 times a week and use anti-cellulite creams. Consolidating healthy eating habits plus regular exercise will help you maintain the thinness you have acquired for a long time.
Authorized products
So that the egg diet is tolerated easily and without problems, it can be supplemented with the following products:
- Lean meats: beef, pork, skinless chicken, rabbit.
- The fish is white or red.
- Vegetables.
- Fruit.
- Dairy products: lean milk, cheeses, fermented dairy products.
- Tea coffee.
- Seasonings: 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,
- cereals,
- dad,
- pasta,
- chocolate,
- confectioner,
- everything fatty: meat products, sour cream, mayonnaise, cream, any fat,
- walnuts,
- Honey,
- soft cheese,
- of fruits: grapes, bananas, nuts,
- salt, which retains fluid in the tissues.
Healthy recipes
The egg diet prescribes the consumption mainly of boiled eggs. But to diversify the menu, other dishes are not prohibited. This will slow down your weight loss a little, but the process will be easier to endure. You must make sure that all recipes are low in calories.
omelet with vegetables
Healthy and simple recipe. Finely chop a tomato, half a bell pepper, half a small onion, cook over low heat for 5 minutes, then pour in a mixture of milk and two beaten eggs, then cook over low heat covered until tender.
Omelette with mushrooms
Simmer several chopped mushrooms in a frying pan. Separately, sauté the beaten milk mixture, two eggs, salt and pepper. Place the stewed mushrooms on top of the scrambled eggs and cover with the other half of the tortilla. Cover with a lid and simmer for 5 minutes.
Roll
Fry an egg pancake composed of an egg beaten with milk, a tablespoon of flour, chopped herbs and a pinch of salt. The dish is prepared under the lid. Then place finely chopped onion, preferably red pepper, bell pepper and parsley on this pancake. You can put a little processed cottage 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 big batch of spinach, make a healthy casserole with it. Finely chop 2 onions, one green onion, a large bunch of spinach, add salt, pepper and cook over low heat. Divide the resulting dough into baking dishes. Pour the egg mixture on top and place in the hot oven for 10 minutes. This is a great breakfast or dinner.
healthy pizza
Combine 2 tablespoons milk, 2 eggs, 1 tablespoon flour, salt, and pepper in 1 bowl. Whisk and pour into the pan. After 2 minutes, sprinkle with a mixture of chopped tomatoes, herbs, sweet peppers and olives. Cover with a lid and simmer for about 15 minutes. The result is a tasty and healthy dish.
stuffed eggs
If you do not use mayonnaise, fatty fish or meat, this dish will turn out to be dietary. Instead of the usual filling products, use herbs, vegetables and seafood. And for topping, if you're on an egg kefir diet, use low-fat yogurt or sour cream. For example, combining boiled shrimp, cheese, egg yolk, fresh cucumber and a small amount of yogurt, you will get an excellent, tasty and low-calorie filling. To decorate, use vegetables or shrimp meat.
The expert's opinion
Nutritionists have not come to a unanimous opinion on the "egg" way to lose weight. Their comments, as well as user opinions, are radically different. This is mainly due to personal experience or individual characteristics of patients. But the opinion of experts should not be neglected.
When planning to take a "protein course", consult a doctor you trust.
Opinions and results
Analyzing the reviews 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 childbirth. The most negative comments are left mainly by ruthless critics of the 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 happened due to a breakdown or allergy.