The egg diet is very effective, affordable and easy for those trying to lose weight. Moreover, it does not consist of a single egg. Nutritionists give many recommendations on how to diversify your daily diet in order not to suffer too much from hunger.
The essence of the diet
In principle, the egg diet is not a mono diet, but a type of protein diet, the goal of which is to limit carbohydrates and fats as much as possible. It seems to many that only eggs in various preparations are allowed in such a diet. But actually the diet is more balanced.
What is rich in eggs?
It is a product that contains everything necessary for the growth and development of the whole living organism, rich in proteins, polyunsaturated fatty acids, fat-soluble vitamins, amino acids and minerals. Used for weight loss, they contain minimal carbohydrates, but give a feeling of satiety for a long time.
The fatty acids in its composition prevent the deposition of fat reserves. This type of protein food 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, most commonly citrus fruits. Therefore, even a mono-regime of eggs and grapefruit is easily tolerated physically and mentally. Experts say that there is no reason to fear eggs as harmful foods.
Basic rules
In order for the weight loss regime to have the maximum effect, you should follow simple rules:
- Maintaining water balance. You need to drink at least 1. 5 liters of clean water per day. It will not only help you lose weight, but also eliminate digestive problems.
- Make sure there is enough fiber in the food. Regardless of the number of daily meals, you should consume plenty of raw vegetables each time. Sufficient amount of fiber can be provided by fruits, bran or pharmaceutical version in its pure form. This requirement is common to all protein diets.
- Vitamins. The chicken egg diet is one of the few types that does not require additional intake of vitamin and mineral complexes. On the contrary, because it is even prohibited. . . Eggs and citrus fruits contain 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.
- Supper. Dinner is prohibited after 7-8 pm.
- A dream. In this mode, you need to spend at least 8 hours a day for sleep. You should sleep no later than 23: 00.
- To cook. The hard-boiled egg diet consists of eating the soft-boiled or hard-boiled product. From time to time, you can make an omelet by cooking without oil. By-products (vegetables or fruits) should be consumed raw, cooked (baked, grilled), steamed or boiled. Fried foods can be prepared in a pan without oil.
- spices. To improve the taste of products, you can add lemon juice to them 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.
- Egg diet can be applied not more often, but 1-2 times every 12 months.
- In order to avoid disturbances in a long-term restricted diet, it is sometimes allowed to replace the main product with surrogates in the form of low-fat cottage cheese or meat.
- Parallel physical activity will be very useful for losing weight in the shortest time.
How does the egg diet work?
Regarding protein, this weight loss course contains a list of standard products for them. A feature is the high content of eggs and citrus fruits, mostly grapefruit. The effect on the body is based on specific biochemical reactions, so such a weight loss course requires strict adherence to the rules. The advantage of this diet is that you will not suffer from hunger. A protein-rich diet ensures long-lasting satiety.
There are several variations on the egg diet that target different results. But all of them are surprisingly effective. The choice of option depends on the goal: how quickly and how much excess weight you want to lose.
Composition of chicken eggs
To understand the benefits or harms of eggs, you need to understand their composition. Physically, they consist of liquid white with dense yolk surrounded by a shell. Protein is a pure protein that is easily digestible and should be included in the diet of athletes. Yolks are 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. Amino acid choline regulates cholesterol levels, lecithin strengthens memory and serves as a measure to prevent vascular sclerosis. There is no point in listing all the useful properties of eggs.
Horror stories about cholesterol
Opponents of eating eggs argue their position due to the fact that eggs contain high cholesterol, which is dangerous for the body. Plaque forms on the walls of blood vessels, which clogs the channels and prevents blood circulation. The result of this process is various cardiovascular diseases. However, it has long been known that not all cholesterol is harmful. It is excessive in harmful, processed heavy fats - sausages, chips, confectionery. Cholesterol in natural foods, even fried ones, is not dangerous.
How many eggs can you eat safely?
Nutritionists do not give a clear answer to this question. Figures for the amount allowed per week vary. To some extent, it depends on the size of the eggs, which can differ 2 times. One large chicken yolk contains 150-180 mg of cholesterol. In one day, this amount is not enough to harm the body, especially if the diet is balanced. Some doctors claim that eating 2 eggs a day increases the risk of cardiovascular disease by 5 times. But again, all these statements are relative, because the results were made without taking into account the lifestyle, age of the subjects and other important parameters. For example, bad habits, pressure from people, etc. was 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 it possible to eat raw eggs, because many do. The main argument of raw egg lovers is that they are delicacy for many animals and birds, but they cannot cook an omelette or an omelette for themselves. But under conditions of industrial production, eggs are at high risk of being infected with salmonellosis, a dangerous infectious disease. The longer the raw material is stored, the higher the risk. Only the product from healthy chickens can be consumed raw, but fresh, with the shell intact. It is better to consume on an empty stomach 30-40 minutes before the main breakfast.
Pros and cons of the egg diet
This type of protein food is easily tolerated due to the inclusion of fruits and vegetables. They provide the body with light carbohydrates, mainly fructose, eliminate weakness and dizziness - eternal companions of low-carb diets. At the same time, thanks to eggs, the body is saturated with a large amount of proteins, amino acids, trace elements and vitamins. But everything is not so simple and unambiguous, in this case there are advantages and disadvantages.
The advantages of the egg diet are as follows:
- No feeling of hunger.
- A large intake of fat-soluble vitamins from eggs combined with water-soluble vitamins from citrus fruits strengthens and improves the condition of nails and hair.
- The skin does not sag during the slimming process.
- Psychologically, it easily tolerates restrictions, the possibility of disruption is minimized thanks to a varied menu.
- Excess fluid is removed from the body.
- The result of weight loss is fixed for a long time, you can get rid of one kilogram of excess weight in one day.
The benefits of eggs for men
Chicken or quail eggs can be considered natural anabolic steroids, so they are an important element in the diet of athletes. It is known that they minimize the effects of stress, normalize erectile ability, 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 delicacy and beauty, and provide good nutrition to the future mother's body during pregnancy or lactation. Due to the egg white, the placenta is formed normally, the amino acid choline contributes to the development of the fetal brain.
Defects
Despite 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, eating three times a day without a snack can be accompanied by hunger attacks.
- Indigestion may occur.
Contraindications
It should be remembered that the egg diet has a number of contraindications:
- Pregnancy.
- Lactation.
- Allergy.
- High cholesterol in blood test.
- Confirmed vascular atherosclerosis.
- Sexual disorders.
- Kidney damage.
- Liver pathologies.
If you have any digestive disease, you will have to give up this method of losing weight. If the course is accompanied by anxiety, dizziness, nausea, it should be stopped immediately and switched to a full diet.
Menu for weight loss
By its nature, the egg diet is not a mono-diet as many people think. However, this is still a strict course where it is unacceptable to change the prescribed products. But the phenomenal result is achieved quickly, it pays all the costs. Below is the full menu for courses in different durations.
within 3 days
Depending on your initial body weight, you can lose 2-5 extra kg in just 3 days. The main principles of the 3-day egg diet for weight loss:
- No more than 3 meals a day.
- Breaks between meals are 4 hours.
- You need to eat 1 type of vegetable in 1 meal.
- If you are very hungry, you should drink green tea with lemon juice.
You must stick to the menu for 3 days: 3 chicken eggs and 1 grapefruit; as much as you want - vegetable salad from cucumber, tomato, carrot, Chinese cabbage; any river; flat water - unlimited; No more than 300 grams. diet drinks per day.
within 5 days
Eliminates 3-6 kg of unnecessary weight. You need to eat 2 eggs for breakfast every day. For breakfast on days 1, 3, 4 and evening on day 5 - 1 grapefruit.
Number of eggs:
Day |
Breakfast |
Supper |
Supper |
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 |
In the morning |
Supper |
Evening |
1 |
herbal tea |
orange – 1, chicken fillet – 0, 15 kg |
vegetable salad (tomato, cucumber, pekinka - 0. 2 kg) |
2 |
green tea, apple - 1. |
lettuce - 5 leaves, boiled pollock 0, 13 kg. |
1. 5% kefir - 0. 2 kg |
3 |
tomato juice - 200 g. |
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, Beijing shrimp 0. 1 kg. |
cottage cheese 5% fat - 0. 1 kg. |
within 7 days
In a week, it is possible to lose up to 8 kg of a stricter regime.
Number of eggs:
Day |
Breakfast |
Supper |
Supper |
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! Abbreviations are used here and below: G – grapefruit, A – orange (the number next to the letter is the number of numbers), CA – 200 gr. freshly squeezed orange juice.
Day |
Breakfast |
Supper |
Supper |
1 |
1G |
1A |
– |
2 |
SA |
2G |
– |
3 |
– |
1A |
– |
4 |
– |
– |
2A |
5 |
– |
SA |
– |
6 |
SA |
2A |
– |
7 |
1G |
1G |
Other products:
Day |
In the morning |
Supper |
Evening |
1 |
– |
chicken fillet - 0. 15 kg. |
200 ml cup 2, 5% kefir, chicken - 0, 2 kg. |
2 |
– |
0. 15 kg of boiled chicken. |
200 gr. 1. 5% kefir. |
3 |
tea. |
0. 2 kg of beef. |
– |
4 |
greens, as much as you like. |
0. 2 kg of chicken breast meat, 0. 15 kg of vegetable salad (Beijing, tomato, cucumber, 2 st. 10% sour cream). |
– |
5 |
0. 2 kg of vegetable salad (boiled carrots, greens, 2 tbsp. 10% sour cream) |
two freshly grated carrots. |
0. 2 kg of cooked cod. |
6 |
0, 15 kg. 7% cottage cheese. |
– |
green tea. |
7 |
– |
0. 2 kg of beef |
green tea. |
2 weeks
As a result of a more serious 2-week egg diet, they lose up to 15 kg. For breakfast, you should always eat 1 grapefruit, a cup of green tea or coffee (not immediately! ) in addition to eggs. Lunch and dinner are different.
Number of eggs:
Day |
Breakfast |
Supper |
Supper |
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 |
Supper |
Supper |
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 of the diet
Day |
Supper |
Evening |
18 |
herbal tea, 1 tomato or 0. 2 kg. juice from it. |
0. 2 kg. undressed vinaigrette, herbal tea. |
2, 9 |
– |
300 gr. cooked beef, 2 tomatoes and 2 cucumbers, without limitation - celery. |
3, 10 |
without limitation - spinach, green tea. |
100 5% cottage cheese, 50 g. beets, 0. 1 kg. Beijing, herbal tea. |
4, 11 |
unlimited coffee, spinach. |
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 immediately! ). |
The products listed below are allowed to be eaten as much as you want and at any time during the day, except for the mandatory morning egg with citrus. Daily menu:
- Fruits without sugar
- Any vegetable, boiled or fresh.
- The same.
- Hake fish unlimited, boiled vegetables 200 g, Chinese cabbage 0. 2 kg.
- Chicken, cooked vegetables are unlimited.
- One type of fruit allowed is unlimited - all day. For example, all day - only apples or apricots.
- The same.
Quitting the diet
Proper access to protein diet will help to strengthen the obtained result. This will allow you to lose weight for a while. The hard-boiled egg diet requires adherence to the basic principle - consistency. Some time after stopping the course, you must eat the same foods that were included in the diet during the course.
For example, you need 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 heavy stress and smoothly transition to normal nutrition without shock load on the pancreas, liver and kidneys. For this, in the first week after finishing the course, you need to eat 1 orange and 2 eggs every day.
It is advisable to eat food at the same time as before.
Cooking means boiling, steaming, cooking. In the 1st week, you should give up fried foods. It is better to start consuming foods fried in oil no later than 3 weeks after the course. You should include low-fat dairy products, lean meat, 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, choose jelly, chocolate-free marshmallows, marmalade and marmalade. No more than 70 grams of dark chocolate per day is allowed. Carbohydrate foods should not be consumed after 2: 00 p. m. You should avoid eating flour for at least 28 days. Bread - not more than 70 g. per day, with rye or bran.
Alcohol is prohibited in the first weeks. It stimulates the appetite and is high in calories. In exceptional cases, you can consume no more than 1 glass of dry wine. Salads 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 per day. Limit salt and sugar intake. Avoid condiments with monosodium glutamate, e. g. flavor enhancer.
In accordance with the season, it is necessary to fill the daily food ration with fresh fruits and vegetables. For better absorption of food, food should be chewed thoroughly and stretched as much as possible. There is no need to watch TV or read anything while eating. If you are distracted, you can easily overeat. While eating, you need to focus on it and eat slowly.
When leaving the course, you should engage in physical exercise, walk as much as possible, and avoid elevators and escalators.
To support the skin and prevent sagging, massage or body wrap 1-2 times a week, use anti-cellulite creams. Establishing healthy eating habits and regular exercise will help you maintain your slimness for a long time.
Authorized Products
To easily tolerate the egg diet without problems, it can be supplemented with the following products:
- Lean meat: beef, pork, skinless chicken, rabbit.
- The fish is white or red.
- Vegetables.
- Fruits.
- Dairy products: skim milk, cheese, fermented milk products.
- Tea coffee.
- Spices: 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,
- potato,
- pasta,
- chocolate,
- pastry chef,
- everything fatty: meat products, sour cream, mayonnaise, cream, any fat,
- nuts,
- honey,
- soft cheese,
- from fruits: any grapes, bananas, dried fruits,
- salt that retains fluid in the tissues.
Healthy recipes
The egg diet mainly involves the consumption of boiled eggs. However, to diversify the menu, other dishes are not prohibited from them. This will slow down your weight loss a bit, but the process will be easier to bear. You should make sure that all recipes are low in calories.
Omelet with vegetables
A healthy, simple recipe. Finely chop a tomato, half a bell pepper, half a small onion, boil for 5 minutes, then pour in a mixture of milk and two beaten eggs, then cook under the lid on low heat until cooked.
Omelet with mushrooms
Cook some chopped champignons in a frying pan. Separately, fry a mixture of beaten milk, two eggs, salt and pepper. Place the cooked mushrooms on the cooked omelette and cover with the other half of the omelette. Cover with a lid and boil for 5 minutes.
Roll
Fry egg pancakes with beaten eggs, a spoonful of flour, chopped greens and a pinch of salt. Food is prepared under the lid. Then put finely chopped onion, preferably red pepper, bell pepper and parsley on this pancake. You can put a little processed or cottage cheese. Distribute the minced meat evenly along the pancake, roll it up.
Casserole
If you don't know what to do with a large amount of spinach, make a healthy stew out of it. Finely chop 2 onions, one green onion, a large bunch of spinach, add salt and pepper and boil. Divide the resulting mass into baking pans. Pour the egg mixture over it and put it in a hot oven for 10 minutes. This is a great breakfast or dinner.
Healthy pizza
Combine 2 tablespoons of milk, 2 eggs, a spoonful of flour, salt and pepper in a bowl. Whisk and pour into pan. After 2 minutes, sprinkle the mixture of chopped tomatoes, greens, sweet pepper and olives. Cover with a lid and boil for about 15 minutes. The result is a delicious, healthy meal.
Stuffed eggs
If you do not use mayonnaise, oily fish or meat, this dish will be diet. Use greens, vegetables and seafood instead of the usual fillings. And for the 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 small amount of yogurt, you will get a great, tasty low-calorie filling. Use greens or shrimp meat for decoration.
Expert opinion
Dieticians did not agree on the "egg" way to lose weight. Their comments, as well as user reviews, are radically different. This is mainly due to personal experience or individual characteristics of patients. But the opinion of experts should not be ignored.
When planning a "protein course", consult a doctor you trust.
Reviews 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 were able to quickly return to normal after childbirth with its help. The most negative comments are mostly left by merciless critics of any restrictions and the eggs themselves, who have never personally dealt with "this nonsense". However, there are people who try it but are dissatisfied with the results. When you understand the situation, it becomes clear that it is due to either a malfunction or an allergy.