The egg diet is super effective, affordable and easy for those trying to lose weight. What's more, it doesn't just consist of eggs. Nutritionists give many recommendations on how to diversify your daily diet so that you do not suffer too much from hunger.
The essence of diet
In principle, the diet with eggs is not a mono diet, it is a type of protein diet, the purpose 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 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 the entire living organism, it is full of proteins, polyunsaturated fatty acids, fat-soluble vitamins, amino acids and minerals. They are used for weight loss, 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 its rich protein content. Any egg diet allows you to eat other healthy foods, fruits or vegetables, most commonly citrus fruits. Therefore, even the mono-mode of eggs and grapefruit is easily tolerated physically and mentally. Experts say there is no reason to fear eggs as a harmful food.
Main rules
In order for the weight loss regime to give maximum effect, you should follow simple rules:
- Maintaining water balance. You must 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 a day, you must consume a lot of raw vegetables each time. Fiber in sufficient quantities can be given with fruit, bran or pharmaceutical version in pure form. This requirement is common to all protein diets.
- Vitamins. Diet with chicken eggs is one of the few that does 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 easily eat quail eggs, in a ratio of three to one.
- Dinner. Evening meals are prohibited after 19-20 hours.
- Dream. In this mode, you must set aside at least 8 hours a day for sleep. You must go to bed no later than 11 p. m.
- Cooking food. The hard-boiled egg diet involves eating the product either soft or hard-boiled. From time to time you can make an omelette by baking it without fat. Additional products (vegetables or fruits) should be consumed raw, baked (oven, on the grill), steamed or boiled. Fried food can be made 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.
- Egg diet can be practiced 1-2 times every 12 months, not more often.
- In order to avoid breakdowns on a long-term restricted diet, the main product may sometimes be replaced by 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?
As for proteins, this weight loss course includes a standard list of products for them. A special feature is the high content of eggs and citrus fruits, most often grapefruit. 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 feel hungry. A diet rich in protein provides a long-lasting feeling of satiety.
The egg diet has several variants that aim for different results. But they are all surprisingly effective. The choice of option depends on the goal: how quickly and how much extra 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 thick yolk, which are surrounded by a shell. Protein is an easily digestible, pure protein that must be included in the diet of athletes. 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. 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 useful properties of eggs.
Scary stories about cholesterol
Opponents of egg consumption 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, which clog the channels and impede 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 found in excess in processed heavy fats - in sausages, chips, confectionery - is harmful. In natural food, even fried, cholesterol is not dangerous.
How many eggs can you safely eat?
Nutritionists do not give a clear answer to this question. Figures for the weekly allowance 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. For one day, this amount is not enough to harm the body, especially if the diet is balanced. Some doctors claim that consuming 2 eggs a day increases the risk of developing cardiovascular diseases by 5 times. But again, all these statements are relative, because the conclusions were made without taking into account the way of life, the age of the respondents and other important parameters. For example, bad habits, people's blood pressure, etc. were not taken into account. So, the harm of chicken eggs has not been proven.
Advantages and disadvantages of raw chicken eggs
A common question is whether it is 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 are not able to cook an omelet or scrambled eggs on their own. But in the conditions of industrial production, there is a high risk that eggs become 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, with the shell intact. It is better to consume it on an empty stomach, 30-40 minutes before the main breakfast.
Advantages and disadvantages of 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-carbohydrate diets. At the same time, the body is saturated with a large amount of protein, 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 benefits of an egg diet are as follows:
- No feeling of hunger.
- A high intake of fat-soluble vitamins from eggs combined 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 relax.
- Psychologically, limitations are easily tolerated; the possibility of failure is reduced to a minimum 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 extra pounds.
Benefits of eggs for men
Chicken or quail eggs can be considered natural anabolic steroids, so they are an essential element of an athlete's diet. They are known to 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 take good care of the future mother's body during pregnancy or breastfeeding. Because of the egg white, the placenta is formed normally, the amino acid choline promotes the development of the fetus's brain.
Disadvantages
Despite all its attractiveness, the egg diet has significant disadvantages:
- With a long-term diet, longer 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 can be accompanied by hunger pangs.
- Digestive disorders may occur.
Contraindications
It should be remembered that the diet with eggs 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 abandon this weight loss method. 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 the costs. Below is the complete menu for courses of different durations.
In 3 days
Depending on your starting body weight, you can lose 2-5 kg of extra weight in just 3 days. Basic principles of a three-day diet with eggs for weight loss:
- There should be no more than 3 meals a day.
- Breaks between meals are 4 hours.
- In 1 meal you must eat 1 type of vegetable.
- If you are very hungry, drink green tea with lemon juice.
For 3 days you have 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; no more than 300 gr. of diet drinks per day.
In 5 days
Eliminates 3-6 kg of unnecessary weight. It is necessary to eat 2 eggs for breakfast every day. 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 |
Morning |
Dinner |
Vespers |
1 |
herbal tea |
orange – 1, chicken fillet – 0. 15 kg |
vegetable salad (tomatoes, cucumbers, pekinka - 0. 2 kg) |
2 |
green tea, apple – 1. |
green salad - 5 leaves, boiled meatball 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 (Peking, apple, carrot) – 0. 2 kg |
5 |
vegetable salad (Peking, apple, carrot) – 0. 2 kg |
boiled shrimp - 0. 15 kg, 0. 1 kg Beijing shrimp. |
fresh cheese 5% fat - 0. 1 kg. |
In 7 days
With a stricter regimen, it is possible to lose up to 8 kg in a week.
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 gr. freshly squeezed orange juice.
Day |
Breakfast |
Dinner |
Dinner |
1 |
1G |
1A |
– |
2 |
WITH |
2G |
– |
3 |
– |
1A |
– |
4 |
– |
– |
2A |
5 |
– |
WITH |
– |
6 |
WITH |
2A |
– |
7 |
1G |
1G |
Other products:
Day |
Morning |
Dinner |
Vespers |
1 |
– |
chicken fillet - 0. 15 kg. |
A glass of 2. 5% kefir of 200 ml, chicken - 0. 2 kg. |
2 |
– |
0. 15 kg of boiled chicken. |
200 gr. 1, 5% kefir. |
3 |
tea. |
0. 2 kg of veal. |
– |
4 |
greens, as much as you like. |
0. 2 kg of chicken breast, 0. 15 kg of vegetable salad (Beijing, tomatoes, cucumbers, 2 spoons of 10% sour cream). |
– |
5 |
0. 2 kg of vegetable salad (boiled carrots, greens, 2 spoons of 10% sour cream) |
two freshly grated carrots. |
0. 2 kg of stewed cod. |
6 |
0, 15 kg. 7% fresh cheese. |
– |
green tea. |
7 |
– |
0. 2 kg of beef |
green tea. |
In 2 weeks
As a result of a more serious two-week diet with eggs, they lose up to 15 kg of weight. All the time 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 |
The rest of the diet
Day |
Dinner |
Vespers |
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% fresh cheese, 50 gr. 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, kiwi). |
0. 15 kg of veal 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 egg with citrus, are allowed to be eaten during the day, as much and whenever you want. Daily menu:
- Unsweetened fruit
- Any vegetable, cooked or fresh.
- The same.
- Unlimited fish hake, boiled vegetables 200g, Chinese cabbage 0. 2 kg.
- Chicken, boiled vegetables unlimited.
- One type of allowed fruit is unlimited - throughout the day. For example, all day - only apples or apricots.
- The same.
Giving up the diet
The correct exit from the protein diet will help consolidate the achieved result. This will also allow you to lose weight for a while. A strict diet with eggs requires adherence to the fundamental principle of getting out of it - consistency. For some time after stopping the course, you must definitely eat the same food that was included in the diet during the course.
For example, you don't need to eat 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 transfer it to a normal diet without shock-overloading the pancreas, liver and kidneys. To do this, in the first week after finishing the course, you should eat 1 orange plus 2 eggs every day.
It is recommended 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. Food fried in oil is better to start no earlier than 3 weeks after the course. You must 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, marshmallows and marmalade. Dark chocolate is not allowed more than 70 grams per day. Foods containing carbohydrates should not be consumed after 2 pm. You should avoid eating flour for at least 28 days. Bread - no more than 70 g. daily, rye or with bran.
During the first weeks, alcohol is prohibited. It stimulates the appetite and is high in calories. In exceptional cases, you cannot consume 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 your salt and sugar intake. Avoid spices 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 the food to be better absorbed, the meal should be spread out as long as possible, carefully chewing each piece. No need to watch TV or read anything while eating. If you are distracted, you can easily eat too much. During the meal, you have to concentrate on it and eat slowly.
When leaving the track, you should engage in physical exercises, walk as much as possible and avoid elevators and escalators.
In order to support the skin and prevent it from sagging, do massages or body wraps 1-2 times a week and use anti-cellulite creams. Establishing healthy eating habits and regular exercise will help you maintain your slimness for a long time.
Authorized products
In order for the diet with eggs to be easily tolerated 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.
- Spices: 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 fruit: any grapes, bananas, dried fruit,
- salt, which retains fluid in the tissues.
Healthy recipes
The egg diet prescribes the consumption of mostly boiled eggs. But in order 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 must make sure that all recipes are low in calories.
Omelet with vegetables
A healthy, simple recipe. Finely chop the tomato, half of the pepper, half of the small onion, simmer for 5 minutes, then pour in the milk mixture and two beaten eggs, then simmer on low heat under the lid until soft.
Omelet with mushrooms
Sauté a few chopped mushrooms in a pan. Separately fry the whipped mixture of milk, two eggs, salt and pepper. Place the sautéed mushrooms on the beaten omelette and cover with the other half of the omelette. Cover with a lid and simmer for 5 minutes.
Roll
Bake 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 put finely chopped onion, preferably red pepper, paprika and parsley on top of this pancake. You can put some melted or fresh cheese. Spread the minced meat evenly over 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, green onions, a large bunch of spinach, salt, pepper and stew. Divide the resulting mass into baking dishes. Pour the egg mixture on top and place in the heated oven for 10 minutes. This is a great breakfast or dinner.
Healthy pizza
In 1 bowl, mix 2 spoons of milk, 2 eggs, a spoon of flour, salt and pepper. Beat 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 delicious, healthy dish.
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 the topping, if you're on an egg 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 a great, tasty, low-calorie filling. For decoration, use greens or shrimp meat.
Expert opinion
Nutritionists have not reached a unanimous opinion on how to lose weight with "eggs". Their comments, as well as user reviews, differ radically. This is mainly due to personal experience or individual characteristics of patients. But the opinion of experts should not be ignored.
When you plan to go on a "protein course", consult a doctor you trust.
Opinions and results
Analyzing the reviews about the egg diet published on the Internet, you can see that the most enthusiasm is left by young, thin mothers who, with its help, managed to quickly return to normal after childbirth. The most negative comments are left mostly 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 dissatisfied with the results. By understanding the situation, it becomes clear that this happened either because of a malfunction ordue to allergy.