The egg diet is super effective, affordable and easy for anyone trying to lose weight. Plus, it doesn't just consist of eggs. Nutritionists give many recommendations on how to diversify your daily diet so as not to suffer too much from hunger.
The essence of the diet
In principle, the egg diet is not a mono diet, it is 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 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 protein nutrition 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, usually citrus fruits. Therefore, even the single mode of eggs and grapefruit is easily tolerated physically and mentally. Experts say there is no reason to fear eggs as harmful foods.
Main rules
In order for the weight loss regime to have maximum effect, you must follow simple rules:
- Maintain water balance. You need to drink at least 1. 5 liters of clean water per day. This will not only help you lose weight but also alleviate digestive problems.
- Make sure you have enough fiber in your diet. Regardless of the number of meals per day, you need to consume plenty of raw vegetables every time. Fiber in sufficient quantities can be provided by 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 liking, you can easily eat quail eggs, in a ratio of three to one.
- To have lunch. Evening meals are prohibited after 7pm to 8pm.
- To dream. In this mode, you need to set aside at least 8 hours a day for sleep. You need to go to bed no later than 11pm.
- Cooking food. The boiled egg diet involves eating a boiled or cooked product. From time to time you can make an omelet by baking without fat. Complementary products (vegetables or fruits) should be consumed raw, baked (oven, grilled), steamed or boiled. Fried foods can be made in a frying pan without fat.
- Spices. To improve the taste of products, you can season them with lemon juice and use seasonings. But if hunger persists, it's best to avoid gas stations.
- Eating raw eggs is dangerous, it is better not to do it.
- The egg diet can be practiced 1 to 2 times every 12 months, not more frequently.
- To avoid interruptions in a long-term limited diet, it is sometimes allowed to replace the main product with substitutes 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 peculiarity is the high content of eggs and citrus fruits, most often grapefruit. The effect on the body is based on special biochemical reactions, therefore, a weight loss course requires strict adherence to the rules. The advantage of this diet is that you will not be tormented by the feeling of hunger. A diet rich in proteins guarantees a 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 white with a dense yolk, which is surrounded by a shell. Protein is a pure, easily digestible protein that should be included in athletes' diets. 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. It makes no sense to list all the beneficial properties of eggs.
Cholesterol Horror Stories
Opponents of egg consumption defend 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 obstruct the ducts and impede blood circulation. The result of this process is several cardiovascular diseases. However, it has long been known that not all cholesterol is harmful. Harmful is that which is found in excess in heavy processed fats - in sausages, chips, confectionery. 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. The amounts allowed per week vary. To some extent, this 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 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 disease by 5 times. But again, all these statements are relative, since the conclusions were drawn 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 consideration. 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, as many people do. The main argument of raw egg lovers is that they are a delicacy for many animals and birds, but they do not know how to cook an omelet or scrambled eggs for themselves. But in industrial production conditions, there is a high risk that eggs will become infected with salmonellosis, a dangerous infectious disease. The longer raw materials are stored, the greater the risk. Only products obtained from healthy chickens can be consumed raw, but only fresh, with the shell intact. It is best consumed 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 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, microelements and vitamins due 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 weight loss process, the skin does not sagging.
- Psychologically, restrictions are easily tolerated, the likelihood of a breakdown is minimized thanks to a varied menu.
- Excess fluid is expelled from the body.
- The result of weight loss remains 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 of the athletes' diet. 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 well nourish the pregnant woman's body during pregnancy or lactation. Due to the egg white, the placenta forms normally, the amino acid choline promotes the development of the fetal brain.
Imperfections
Despite all its attractiveness, the egg diet has significant disadvantages:
- With a long-term diet, more than 7 days, dizziness and weakness are possible.
- For those who are used to eating small, frequent meals, three meals a day without snacks can be accompanied by hunger pangs.
- Digestive disorders may occur.
Contraindications
It must be remembered that the egg diet has a number of contraindications:
- Pregnancy.
- Lactation.
- Allergy.
- High cholesterol on a blood test.
- Vascular atherosclerosis confirmed.
- Sexual disorders.
- Kidney damage.
- Liver pathologies.
If you have any digestive diseases, you will have to abandon this weight loss method. If the course is accompanied by a feeling of discomfort, dizziness, nausea, it must 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 is still a strict path where substitution of prescribed products is unacceptable. But a phenomenal result is achieved quickly and pays off all costs. Below is a complete menu for courses of different lengths.
For 3 days
Depending on your starting body weight, you can lose an extra 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.
- The intervals 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 need to follow the menu: 3 chicken eggs plus 1 grapefruit; as much as you want - vegetable salad from cucumbers, tomatoes, carrots, Chinese cabbage; any tea; pure 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 eat 2 eggs for breakfast. For breakfast on the 1st, 3rd, 4th and in the evening of the 5th day - 1 grapefruit.
Number of eggs:
Day |
Breakfast |
To have lunch |
To have lunch |
1 |
two |
1 |
two |
two |
two |
1 |
two |
3 |
two |
1 |
two |
4 |
two |
two |
1 |
5 |
two |
1 |
two |
The rest of the menu for the period:
Day |
Morning |
To have lunch |
Night |
1 |
herbs tea |
orange – 1, chicken fillet – 0. 15 kg |
vegetable salad (tomato, cucumber, pekinka – 0. 2 kg) |
two |
green tea, apple – 1. |
lettuce - 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 – 0. 15 kg. |
vegetable salad (Peking, apple, carrot) – 0. 2 kg |
5 |
vegetable salad (Peking, apple, carrot) – 0. 2 kg |
boiled shrimp - 0. 15 kg, 0. 1 kg of Peking shrimp. |
cottage cheese 5% fat – 0. 1 kg. |
For 7 days
On a more rigorous regimen for a week, it is possible to lose weight of up to 8 kg.
Number of eggs:
Day |
Breakfast |
To have lunch |
To have lunch |
1 |
two |
1 |
two |
two |
two |
0 |
two |
3 |
1 |
0 |
two |
4 |
two |
0 |
1 |
5 |
two |
0 |
1 |
6 |
0 |
two |
0 |
7 |
two |
0 |
0 |
Quantity 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 |
To have lunch |
To have lunch |
1 |
1G |
1A |
– |
two |
SA |
2G |
– |
3 |
– |
1A |
– |
4 |
– |
– |
2A |
5 |
– |
SA |
– |
6 |
SA |
2A |
– |
7 |
1G |
1G |
Other products:
Day |
Morning |
To have lunch |
Night |
1 |
– |
chicken fillet – 0. 15 kg. |
200 ml glass of kefir 2. 5%, chicken - 0. 2 kg. |
two |
– |
0. 15 kg of cooked chicken. |
200 gr. 1. 5% kefir. |
3 |
tea. |
0. 2 kg of veal. |
– |
4 |
greens as much as you want. |
0. 2 kg of chicken breast, 0. 15 kg of vegetable salad (Peking, tomato, cucumber, 2 tbsp. 10% sour cream). |
– |
5 |
0. 2 kg of vegetable salad (boiled carrots, greens, 2 tbsp. sour cream 10%) |
two fresh grated carrots. |
0. 2 kg of stewed cod. |
6 |
0. 15kg. 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 lose up to 15 kg of weight. Always 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 |
To have lunch |
To have lunch |
18 |
two |
two |
two |
2, 9 |
two |
two |
0 |
3, 10 |
two |
two |
two |
4, 11 |
two |
two |
0 |
5, 12 |
two |
two |
0 |
6, 13 |
two |
0 |
0 |
7, 14 |
two |
0 |
0 |
Quantity of citrus fruits:
Day |
Breakfast |
To have lunch |
To have lunch |
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 |
To have lunch |
Night |
18 |
herbal tea, 1 tomato or 0. 2 kg. his juice. |
0. 2kg. vinaigrette without dressing, herbal tea. |
2, 9 |
– |
300 gr. roast beef, 2 tomatoes and 2 cucumbers, without limitation - celery. |
3, 10 |
without limitation - spinach, green tea. |
100 5% cottage cheese, 50 gr. beetroot, 0. 1 kg. Beijing herbal tea. |
4, 11 |
coffee, spinach without restrictions. |
0. 1kg. boiled hake, 0. 2 kg. vinaigrette without sauce, tea or coffee. |
5, 12 |
coffee, spinach without limitation. |
0. 1kg. boiled hake, 0. 2 kg. vinaigrette, 0. 1 kg. Beijing herbal tea. |
6, 13 |
0. 2kg. fruit salad (oranges, pears, apples, kiwi). |
0. 15 kg veal steak, 2 tomatoes, celery as needed, coffee. |
7, 14 |
0. 2kg. boiled chicken, 2 tomatoes. |
0. 1kg. boiled chicken fillet, 0. 1 kg. Peking, 1 carrot, 1 tomato, tea or coffee (not instant! ). |
The products listed below, except for the obligatory morning egg with citrus fruits, can be consumed throughout the day, in whatever quantity and whenever you want. Daily Menu:
- Sugar-free fruits
- Any vegetables, cooked or fresh.
- The same.
- Unrestricted hake, boiled vegetables 200g, Chinese cabbage 0. 2 kg.
- Chicken, cooked vegetables as desired.
- One type of fruit allowed is unlimited – all day long. For example, all day - just apples or apricots.
- Same.
Abandon the diet
Correct exit from the protein diet will help to consolidate the achieved result. This will also allow you to lose weight for some time. A strict egg diet requires adherence to the fundamental principle to get out of it - consistency. For some time after stopping the course, you must definitely eat the same foods that were included in the diet during the course.
For example, you need to eat no more than 0. 15 kg of protein foods for lunch and 200 g of vinaigrette for dinner. This will relieve the body of severe stress and smoothly switch it to normal nutrition without shock overload of 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 at the same time as before.
Cooking means boiling, steaming, baking. You should avoid eating fried foods in the 1st week. It is best to start consuming foods fried in oil no later 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 per day, that is, practice fractional meals. You should not consume more than 300 grams at one time. food.
Instead of high-calorie confectionery products, choose jellies, chocolate-free marshmallows, marshmallows and marmalade. Dark chocolate is not allowed more than 70 grams per day. Foods rich in carbohydrates should not be consumed after 2 pm. You must avoid eating flour for at least 28 days. Bread – no more than 70 g. per day, rye or with bran.
Alcohol is prohibited in the first few weeks. It stimulates the appetite and is rich in calories. In exceptional cases, you can consume no more than 1 glass of dry wine. Salads should be dressed with up to 15% cream, lemon juice or olive oil. You should continue to drink about 2 liters of still water per day. Limit your salt and sugar intake. Avoid seasonings with monosodium glutamate, for example. flavor enhancer.
According to the season, the daily diet needs to be replenished with fresh fruits and vegetables. For food to be better absorbed, the meal should be spread out as much as possible, chewing each piece well. There is no need to watch TV or read anything while eating. If you are distracted, you can easily overeat. During a meal, you need to concentrate on it and eat slowly.
When leaving the course, you should exercise, walk as much as possible and avoid elevators and escalators.
To support your skin and prevent sagging, massage or wrap your body 1 to 2 times a week and use anti-cellulite creams. Consolidating healthy eating habits and regular exercise will help you maintain the slimness you have gained for a long time.
Authorized Products
In order for the egg diet to be easily tolerated 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.
- Fruits.
- Dairy products: skimmed milk, cheese, 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,
- potato,
- pasta,
- chocolate,
- pastry cook,
- everything fatty: meat products, sour cream, mayonnaise, cream, any fat,
- nuts,
- honey,
- soft cheese,
- of fruits: any grapes, bananas, dried fruits,
- salt, which retains fluid in tissues.
Healthy recipes
The egg diet prescribes the consumption of mainly boiled eggs. But to diversify the menu, other dishes from them are not prohibited. This will slow down weight loss a little, but the process will be easier to bear. You need to make sure all recipes are low in calories.
Omelet with vegetables
Healthy and simple recipe. Finely chop one tomato, half a pepper, half a small onion, cook for 5 minutes, then pour in a mixture of milk and two beaten eggs and cook over low heat, covered, until soft.
Omelet with mushrooms
Cook several chopped champignons in a frying pan. Separately, fry the beaten mixture of milk, two eggs, salt and pepper. Place the cooked mushrooms over the scrambled omelet and cover with the other half of the omelet. Cover with a lid and cook for 5 minutes.
To 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 the lid. Then, add finely chopped onion, preferably red pepper, paprika and parsley to this pancake. You can add some processed or cottage cheese. Distribute the minced meat evenly over the pancake and roll it up.
casserole
If you don't know what to do with a large amount of spinach, prepare a healthy casserole with it. Chop 2 onions, a green onion, a large bunch of spinach, add salt, pepper and cook. Divide the resulting dough into baking sheets. Pour the egg mixture over the top and place in the 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 1 bowl. Blend and pour into the pan. After 2 minutes, sprinkle with a mixture of chopped tomatoes, herbs, peppers and olives. Cover with a lid and cook 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 fillings, use herbs, vegetables and seafood. And for dressing, if you follow an egg and kefir diet, use low-fat yogurt or sour cream. For example, by combining boiled shrimp, cheese, egg yolk, fresh cucumber and a small amount of yogurt, you will get an excellent, tasty and low-calorie filling. For decoration use greens or shrimp meat.
Expert opinion
Nutritionists did not come to a unanimous opinion about the "egg" way to lose weight. Their comments, as well as user ratings, are radically different. This is mainly due to personal experience or individual characteristics of patients. But the experts' opinion 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 and slim mothers who, with its help, were able to quickly return to normal after giving birth. The most negative comments are left mainly by merciless critics of any restrictions and by the eggs themselves, who have never personally dealt with "this nonsense". But there are people who have tried but were dissatisfied with the results. Understanding the situation, it is clear that this happened because of a breakdown or because of an allergy.