The egg diet is super effective, affordable and easy for those trying to lose weight. And it doesn't just consist of eggs. Nutritionists give many recommendations on how to diversify your daily diet so that you do not suffer from hunger too much.
The essence of 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 on such a diet. But actually the diet is more balanced.
What are eggs rich in?
It is a product that contains everything necessary for the growth and development of an entire living organism, it is rich in 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. Such a protein diet never leads to a decrease in muscle mass due to the rich protein content. Any egg diet allows you to eat other healthy foods, fruits or vegetables, most often citrus fruits. Therefore, even the mono-regime of eggs and grapefruit is easily tolerated physically and mentally. Experts say there is no reason to fear eggs as a harmful food.
Basic rules
In order for the weight loss regimen to give maximum effect, you must follow simple rules:
- Maintaining water balance. You should drink at least 1. 5 liters of clean water per day. This will not only help you lose weight, but also relieve digestive problems.
- Make sure you have enough fiber in your diet. Regardless of the number of meals per day, you should consume plenty of raw vegetables each time. Fiber in sufficient quantities can be provided by fruits, bran or the pure pharmaceutical version. This requirement is common to all protein diets.
- vitamins. The diet with chicken eggs is one of the few that do not require additional intake of vitamin and mineral complexes. On the contrary, it is even forbidden because. . . Eggs and citrus fruits contain more than enough vitamins and minerals.
- If chicken eggs are not to your taste, you can safely eat quail eggs, in a ratio of three to one.
- Dinner. Dinner is prohibited after 19-20 hours.
- A dream. In this mode, you should spend at least 8 hours a day for sleep. You should go to bed no later than 11 p. m.
- Cooking food. The hard-boiled egg diet involves eating a soft- or hard-boiled product. From time to time you can make an omelette by frying it without fat. Additional products (vegetables or fruits) should be eaten raw, roasted (oven, grilled), steamed or boiled. Fried foods can be prepared in a pan without fat.
- Spices. To improve the taste of the products, you can season them 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 per 12 months, not more often.
- To avoid crashes 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 possible time.
How does the egg diet work?
Regarding proteins, this weight loss course includes a standard list of products for them. The special thing is the high content of eggs and citrus fruits, most often grapefruits. The effect on the body is based on special biochemical reactions, so the course of such weight loss requires strict adherence to the rules. The advantage of this diet is that you will not be tormented by feelings of hunger. A protein-rich diet provides a long-lasting feeling of satiety.
The egg diet has several variations that aim for different results. But they are all 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 a liquid egg white with a solid yolk, which are surrounded by a shell. Protein is an easily digestible, pure 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 for 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 because of the high cholesterol content in eggs, which is dangerous for the body. It forms plaques on the walls of blood vessels that clog the channels and make it difficult for blood circulation. The result of this process is various cardiovascular diseases. However, it has long been known that not all cholesterol is harmful. The one that is contained in excess in processed heavy fats - in sausages, chips, confectionery - is harmful. 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. Figures for the amount allowed per week vary. To some extent, it depends on the size of the eggs, which can differ by 2 times. One large chicken yolk contains 150-180 mg of cholesterol. For 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 developing cardiovascular disease by 5 times. But again, all these statements are relative, since the conclusions are made without taking into account the lifestyle, age of the subjects and other important parameters. For example, people's bad habits, blood pressure, etc. are not taken into account. Therefore, the harm from chicken eggs is not 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 leading argument of raw egg lovers is that they are a delicacy for many animals and birds, but they cannot make omelettes or scrambled eggs. But in the conditions of industrial production, there is a high risk of eggs becoming infected with salmonellosis, a dangerous infectious disease. The longer the raw materials are stored, the higher this risk. Only a product obtained from healthy chickens can be consumed raw, but only fresh, with the shell intact. It is better 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 diet is easily tolerated due 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-carb diets. At the same time, the body is saturated with a large amount of proteins, amino acids, trace elements 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 as follows:
- No feeling of hunger.
- A large intake 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 slimming process, the skin does not sag.
- Psychological limitations are easily tolerated, the probability of a crash is minimized thanks to the varied menu.
- Excess fluid is expelled from the body.
- The result of losing weight 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, so they are a staple in the diet of athletes. It is well 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 slimness and beauty, and well nourish the body of the expectant mother during pregnancy or breastfeeding. Thanks to the egg white, the placenta is formed normally, the amino acid choline promotes the development of the fetal brain.
disadvantages
Despite all its appeal, the egg diet has significant drawbacks:
- With a prolonged 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 intermediate snacks can be accompanied by bouts of hunger.
- Digestive disorders are possible.
Contraindications
It should be remembered that the egg diet has a number of contraindications:
- Pregnancy
- Breastfeeding.
- Alergy.
- High cholesterol in blood test.
- Confirmed vascular atherosclerosis.
- Sexual disorders.
- Kidney damage.
- Liver pathologies.
If you have digestive diseases, you will have to give up this method of losing weight. If the course is accompanied by a feeling of discomfort, dizziness, nausea, it should be stopped immediately and switched to a full diet.
Weight loss menu
By its very nature, the egg diet is not a mono-diet, as many think. But this is still a strict course where substitution of prescribed products is unacceptable. But a phenomenal result is achieved quickly, it pays all costs. Below is a full menu for courses of various durations.
For 3 days
Depending on your initial body weight, you can lose 2-5 extra kg in just 3 days. Basic principles of the 3-day egg diet for weight loss:
- There should be no more than 3 meals a day.
- Breaks between meals are 4 hours.
- In 1 meal you should eat 1 type of vegetables.
- 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; ordinary water - unlimited; no more than 300 g of diet drinks per day.
For 5 days
Eliminates 3-6 kg of unnecessary weight. Every day you should eat 2 eggs for breakfast. For breakfast in the morning on the 1st, 3rd, 4th day and in the evening on the 5th 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 for the period:
day |
In the morning |
Dinner |
evening |
1 |
herbal tea |
orange - 1 pc. , chicken fillet - 0. 15 kg |
vegetable salad (tomatoes, cucumbers, pekin - 0. 2 kg) |
2 |
green tea, apple - 1 pc. |
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 pc. |
4 |
– |
hake fish - 0. 15 kg. |
vegetable salad (pekin, apple, carrot) - 0. 2 kg |
5 |
vegetable salad (pekin, apple, carrot) - 0. 2 kg |
boiled shrimps - 0. 15 kg, 0. 1 kg Beijing shrimps. |
cottage cheese 5% fat content - 0. 1 kg. |
For 7 days
With a stricter regimen in one week, it is possible to lose 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! Abbreviations are used here and below: G – grapefruit, A – orange (the number next to the letter is the number of pieces), CA – 200 g of freshly squeezed orange juice.
day |
breakfast |
Dinner |
Dinner |
1 |
1G |
1A |
– |
2 |
SA |
2G |
– |
3 |
– |
1A |
– |
4 |
– |
– |
2A |
5 |
– |
SA |
– |
6 |
SA |
2A |
– |
7 |
1G |
1G |
Other products:
day |
In the morning |
Dinner |
evening |
1 |
– |
chicken fillet - 0. 15 kg. |
200 ml glass of 2. 5% kefir, chicken - 0. 2 kg. |
2 |
– |
0. 15 kg of cooked chicken. |
200 g 1. 5% kefir. |
3 |
tea. |
0. 2 kg of beef. |
– |
4 |
greens as much as you want. |
0. 2 kg of chicken breast, 0. 15 kg of vegetable salad (pekin, tomatoes, cucumbers, 2 tablespoons of 10% sour cream). |
– |
5 |
0. 2 kg of vegetable salad (boiled carrots, vegetables, 2 tablespoons of 10% sour cream) |
two fresh grated carrots. |
0. 2 kg of stewed cod. |
6 |
0. 15 kg. 7% cottage cheese. |
– |
green tea. |
7 |
– |
0. 2 kg of beef |
green tea. |
For 2weeks
As a result of a more serious 2-week egg diet, they lost up to 15 kg. All the time at breakfast you should eat, in addition to eggs, 1 grapefruit, a cup of green tea or coffee (not soluble! ). 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 of the 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 g roast beef, 2 tomatoes and 2 cucumbers, unlimited celery. |
3, 10 |
unlimited - spinach, green tea. |
100 5% cottage cheese, 50 g. beets, 0. 1 kg. Beijing, herbal tea. |
4, 11 |
coffee, unlimited spinach. |
0. 1 kg. boiled hake, 0. 2 kg. vinaigrette without dressing, tea or coffee. |
5, 12 |
coffee, unlimited spinach. |
0. 1 kg. boiled hake, 0. 2 kg. vinaigrette, 0. 1 kg. Beijing, herbal tea. |
6, 13 |
0. 2 kg. fruit salad (oranges, pears, apples, kiwis). |
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 soluble! ). |
The products listed below, with the exception of the mandatory morning egg with citrus, are allowed to eat during the day, as much and whenever you want. Daily menu:
- Unsweetened fruit
- Any vegetables, cooked or fresh.
- The same.
- Hake fish without restrictions, boiled vegetables 200g, Chinese cabbage 0. 2 kg.
- Chicken meat, boiled vegetables unlimited.
- One type of fruit allowed is unlimited - all day. For example, all day - only apples or apricots.
- Same.
Giving up the diet
The correct exit from the protein diet will help to consolidate the achieved result. This will also allow you to lose weight for a while. The strict egg diet requires compliance with the cornerstone principle for getting out of it - consistency. Some time after stopping the course, you should definitely eat the same foods that were included in the diet during the course.
For example, you should eat no more than 0. 15 kg of protein food for lunch and 200 g of vinaigrette for dinner. This will free the body from severe stress and smoothly transition it to normal nutrition without shock overloading of the pancreas, liver and kidneys. To do this, in the first week after completing the course, you should eat 1 orange plus 2 eggs every day.
It is recommended to take food at the same time as before.
Cooking means boiling, steaming, baking. During the first week, you should refrain from fried foods. It is better to start eating foods fried in oil no earlier 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 partial meals. You should not consume more than 300 grams at a time. food.
Instead of high-calorie confectionery, choose jelly, chocolate-free marshmallows, marshmallows and marmalade. Dark chocolate is allowed no more than 70 grams per day. Carbohydrate foods should not be consumed after 2: 00 p. m. You must avoid eating flour for at least 28 days. Bread - no more than 70 g per day, rye or bran.
Alcohol is prohibited during the first weeks. It stimulates the appetite and in itself is high in calories. In exceptional cases, you can consume no more than 1 glass of dry wine. Salads are 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 spices with monosodium glutamate, e. g. flavor enhancer.
According to the season, the daily diet should be supplemented with fresh fruits and vegetables. To better digest food, the meal should be stretched as long as possible, chewing each piece thoroughly. No need to watch TV or read anything while eating. If you are distracted, you can easily eat too much. During the meal, you should concentrate on it and eat slowly.
When you leave the course, you should exercise, walk as much as possible and avoid elevators and escalators.
To maintain the skin and prevent it from sagging, do massages or wraps 1-2 times a week and use anti-cellulite creams. Consolidating healthy eating habits plus regular exercise will help you maintain your slimness for a long time.
Allowed products
In order for the egg diet to be tolerated easily and 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: skimmed milk, cheese, fermented milk products.
- Tea coffee.
- Seasonings: any, but no 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 prescribes the consumption of mostly boiled eggs. But to diversify the menu, other dishes from them are not prohibited. This will slightly slow down the weight loss, but the process will be easier to bear. You need to make sure that all recipes are low in calories.
Omelet with vegetables
A healthy, simple recipe. Finely chop one tomato, half a pepper, half a small onion, simmer for 5 minutes, then pour in a mixture of milk and two beaten eggs, then simmer over low heat with a lid until soft.
Omelette with mushrooms
Sauté some sliced mushrooms in a pan. Fry the whipped mixture of milk, two eggs, salt and pepper separately. Arrange stewed 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
Fry an egg pancake consisting of an egg beaten with milk, a spoonful of flour, chopped herbs and a pinch of salt. The dish is prepared under a lid. Finely chopped onions, preferably red pepper, black pepper and parsley are then arranged on top of this pancake. You can put some melted or cottage cheese. Distribute the minced meat evenly over the entire pancake, roll up.
Casserole
If you do not 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, salt, sprinkle with black pepper and stew. Distribute the resulting mass in baking trays. Pour the egg mixture on top and place in a hot oven for 10 minutes. This is a great breakfast or dinner.
Healthy pizza
Mix 2 tablespoons of milk, 2 eggs, a spoonful of 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 let it simmer for about 15 minutes. The result is a delicious, healthy meal.
Stuffed eggs
If you do not use mayonnaise, fatty fish or meat, then this dish will turn out to be dietary. Instead of the usual stuffing products, use herbs, vegetables and seafood. And for dressing, if you have an egg and kefir diet, use yogurt or low-fat sour cream. For example, by combining cooked shrimp, cheese, egg yolk, fresh cucumber and a small amount of yogurt, you will get an excellent, tasty low-calorie filling. For decoration, use vegetables or shrimp meat.
The opinion of the experts
Nutritionists have not reached a unanimous opinion about 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 to take a "protein course", consult a doctor you trust.
Opinions and results
Analyzing the reviews of the egg diet published on the Internet, you can see that the most enthusiastic comments are left by young, thin mothers who, with its help, were able to quickly return to normal after giving birth. The most negative comments are mostly from merciless critics of any restrictions and the eggs themselves, who have never personally dealt with "this nonsense". But there are people who have tried it, but are dissatisfied with the results. Understanding the situation, it becomes clear, that this happened either because of damage or because of an allergy.