egg diet. Three favorite egg diet recipes. How to lose weight on an egg diet without compromising health

Low-carb, protein, budget and effective - the egg diet is a weight loss system that does not take long to get used to. An egg is a product that is constantly present in the diet of almost every person, its cost is quite acceptable, taste qualities- excellent, the health benefits are undeniable. And most importantly, this is not a mono-diet, which promises a variety of diet, and not an exhausting hunger strike.

Slimming mechanism

Egg is enough high-calorie product, as evidenced by simple mathematics:

• in 100 g of boiled chicken egg - 160 kcal (average weight of 1 pc. - 50 g);
• in 100 g of yolk - 352 kcal (weight in 1 pc. - 20 g);
• in 100 g of protein - 44 kcal (weight in 1 pc. - 30 g).

If you eat 2 eggs per meal, you get a sufficient amount energy value, but how then there is a growing thin?

• All the rest daily ration it is low in calories, as the amount of carbohydrates and fats consumed is reduced to a minimum;
• proteins are digested for a long time, making it easy to survive the time between main meals;
• eggs contain great amount vitamins, amino acids and other benefits that ensure the normal functioning of the body during the diet;
• such a nutrition system causes the liver to produce ketones, which effectively suppress hunger;
• unsaturated acids fight fat deposits;
• proteins require a lot of energy to digest - this is how calories are spent.

If you continue to eat 2 eggs every morning after the diet, you can keep the results achieved for a long time.

nice bonus. Eggs strengthen bones, joints, immune system and increase mental performance.

Pros and cons

The Egg Diet Has Mass positive characteristics that will persistently tempt you to use it. And yet much more attention should be paid to the cons.

Advantages

• Does not suffer from hunger;
• ease of cooking;
• variety of recipes;
• the formation of muscle mass with constant sports;
• persistent results.

Flaws

• Cholesterol rises;
• lethargy and decreased performance due to lack of carbohydrates;
• constipation, flatulence, bloating, bad breath side effects due to the abundance of protein foods;
• coffee ban;
• strict adherence to the menu;
• high risk of failure;
• refusal of intense physical activity;
• 4-week diet in danger of running out serious problems with stomach.

Ignore at least one drawback - then health complications may arise. So weigh the pros and cons beforehand.

Contraindications

To prevent complications, you must first study the contraindications:

• allergy;
• pathology of the kidneys, liver;
• cardiovascular diseases;
• problems with the pancreas;
• hypertension;
• gastritis, ulcer.

Availability chronic diseases, the state of pregnancy and lactation are also relative contraindications for the egg diet. So first you need to consult with your doctor.

1. Give preference to soft-boiled eggs, because they are better absorbed.
2. The maximum number of eggs that can be eaten per day is 4 pieces.
3. Limit your salt intake.
4. If frying, then without oil. Best way cooking - baking.
5. Dinner - 4 hours before going to bed.
6. Snacks are excluded.
7. Daily water consumption - at least 2 liters.
8. If a four-week egg diet is chosen, the weight loss process should be supervised by specialists.
9. Better than others, the weekly version affects the figure and health.
10. From physical activity, you need to leave only morning exercises, hiking, . Gym and running without the support of carbohydrates can be very exhausting.

This diet is characterized by the use of citrus fruits for breakfast, which is no accident. In tandem with eggs, they prolong the feeling of satiety, contribute to even more fast weight loss. Grapefruits are especially useful.

On a note. Try to use only fresh eggs, the "age" of which is not more than a week. Starting from day 8, they lose amino acids.

Product Lists

The egg diet is quite strict, as it involves strict adherence to the menu. To compile it, use the lists of foods that you can and cannot eat as part of protein weight loss.

Allowed:

• low-calorie fruits: apricots, apples, pineapples, citrus fruits, pears, pomelo, peach, kiwi, plums, watermelons, melons;
• vegetables: tomatoes, zucchini, carrots, broccoli, squash, onions, eggplants, cucumbers, radishes;
• legumes: beans, green peas;
• greens, leaf salad;
• lean meat: beef, chicken, rabbit, turkey (but without the skin);
• lean fish ( haddock , pollock ), seafood;
• low-fat dairy products;
• bread: toast, cereal, bran, diet crackers;
• drinks: tea, herbal decoctions, chicory (without milk and sweeteners);
• salad dressings: lemon juice, ginger, balsamic vinegar.

Forbidden:

• mayonnaise;
• rich broths.
• carbohydrates: pasta, pastries, confectionery, potatoes, cereals, sugar;
• coffee and other drinks containing caffeine;
• alcohol.
• high-calorie fruits: persimmons, bananas, cherries, mangoes, grapes, figs, dates, avocados;
• pork, lamb, duck, goose;
• fatty dairy products;
• drinks: juices, soft drinks, alcohol;
• sweets: sweets, sugar, chocolate, honey;
• dressings: mayonnaise, soy sauce, ketchup.

If you break loose and allow yourself something from the prohibited list, nutritionists advise starting a diet from the very beginning.

Options

Since the egg diet does not apply to mono-fasting and involves a fairly extended list of auxiliary products, there are many variations.

Perhaps the most popular is Maggi. Good results help to achieve a two-week diet for egg whites, with which, however, it is worth being careful because of the numerous contraindications and side effects.

The diet is much more mildly tolerated egg yolks, since the dishes have a more pleasant taste, there are not so many proteins in it. However, you will not lose many kilograms.

If you are interested in one of these weight loss systems, see them for more detailed description in separate articles:

Keep in mind. For weight loss, you can use not only chicken, but also quail eggs. They have a lot more protein.

Menu

Using this technique, you can lose weight both quickly (express diets for 3 days) and for a long time (arrange a marathon for a month). It all depends on how many pounds you want to lose. If not more than 5 - look for options for 1 week so that protein foods do not harm the body. If from 5 to 10 - you can look at the menu for 2 weeks. If the problem is tens of kilograms excess weight, egg diet for 4 weeks - that's what you need.

Helps with diet planning detailed menu for every day, designed for different terms separately.

Menu for 7 days

Menu for 14 days

The peculiarity of the menu for 2 weeks is that every day you have to start with the same breakfast. It consists of half a citrus and 2 eggs. If the number of servings is not indicated, the dish can be eaten in unlimited quantities.

In 2 weeks, you can lose up to 7 kg.

Egg diet menu for 28 days

The four-week diet assumes the same breakfast for the first 2 weeks of weight loss: 2 eggs and half an orange. At 3 and 4 weeks, all of these products are divided into 4 daily servings. Losses can be up to 10 kg.

Week 1

2 weeks

3 and 4 weeks

Despite the fact that foods can be eaten in unlimited quantities, it is worth controlling your appetite.

Recipes

To diversify the menu and not eat exclusively hard-boiled and soft-boiled eggs for several weeks, we offer recipes low-calorie meals. They fit perfectly into this system nutrition.

Protein Fitness Salad

Ingredients:

• 300 gr chicken fillet;
• 50 ml low-fat sour cream;
• 2 eggs;
• 3 lettuce leaves;
• clove of garlic;
• basil.

Cooking

1. Cut the fillet into small pieces, fry in a dry frying pan until golden brown. Salt, pepper.
2. Chop basil and add to chicken.
3. Mince the garlic and add to the salad.
4. Boil, peel, cut into pieces of eggs, add to the salad.
5. Fill with sour cream.
6. Mix.
7. Spread on lettuce leaves.

Ingredients:

• 2 liters of broth (vegetable or chicken);
• 100 gr cornstarch;
• 6 eggs;
• soy sauce;
• 30 gr (ground or fresh, finely chopped);
• 2 cinnamon sticks;
• 200 gr tofu;
• 200 gr Beijing cabbage;
• green onions;
• a few cloves of garlic.

Cooking

1. Add ginger, chopped garlic, tofu cubes, soy sauce to the boiling broth.
2. 60 gr starch diluted in a small amount water and knead so that there are no lumps. After that, after 15 minutes of stewing the soup on the stove, pour the resulting solution into it.
3. Boil 5 minutes.
4. In a separate bowl, beat the eggs with the remaining starch.
5. Cut Chinese cabbage into strips.
6. Pour the egg-starch mixture into the soup, add the cabbage.
7. Boil 10 min.
8. Sprinkle with herbs before use.

Diet omelette with chicken and mushrooms

Ingredients:

• 20 ml;
• bulb;
• 50 gr boiled chicken fillet;
• 8 champignons;
• 8 small tomatoes;
• parsley;
• 4 eggs;
• 20 gr grated cheese;
• 20 gr sweet pepper.

Cooking

1. Heat up the oil in a frying pan.
2. Fry chopped onion.
3. Finely chop the fillet, add to the onion, fry for 2 minutes.
4. Cut the mushrooms into 4 parts, add to the omelet.
5. Cut each tomato into 4 parts, put in a pan.
6. Chop the parsley, pour into an omelet.
7. Whisk the eggs with a tablespoon of water. Salt, pepper.
8. Pour into skillet; cook 3 minutes.
9. Sprinkle the omelet with grated cheese, put in the grill until browned.
10. Sprinkle with sweet pepper rings and chopped parsley before serving.

Despite the fact that eggs can be cooked a huge amount diet meals, without salt and dressings, most of them lose their excellent taste. And even if they can be enjoyed in the first 2-3 days of the diet, then the four-week marathon runs the risk of ending much earlier. Therefore, in order to experience this weight loss system for yourself, you must either love this product very much, or take into account only short-term options.

The egg diet is just the case when, among the variety of diets that exist today, there are many original ones that everyone who wants to radically change their weight wants to try on themselves. And I want to try, and doubts are taken: is it really so safe and good, as they say about it. They say that in achieving the cherished goal, all means are good. However, you should not forget that before you immediately “go on” a diet, you should consult with a specialist and learn more about it.

The egg diet refers to diets with strict restrictions. Surely, many immediately thought that eating a large number of eggs would negatively affect health. But, paradoxically, this is not the case at all. For people who do not experience health problems, it is not dangerous at all, but it is strictly prohibited for those who have cardiovascular diseases, since there is quite a lot of cholesterol in eggs. For those who are allergic to eggs, this diet is contraindicated.

Like many other diets, the egg diet has its pros and cons. So the pluses include the fact that it is designed for as much as 4 weeks, that is, it is quite long. Strictly following all the recommendations, you can lose up to 10 kg of weight in a month. And this, you see, is a lot! In addition, this diet does not make you very hungry, that is, your body will be in working order, and this is important. It is known that eggs are quite a satisfying product, so even a small amount of them is enough to get enough for a long time.

Attention: information for those who are afraid of the number of eggs. It has been scientifically proven that chicken eggs- an excellent source of niacin, a substance that improves brain function, and a substance such as choline, removes toxins from the liver and pancreas. In general, eggs are very nutritious. There will be no shortage during an egg-based diet essential vitamins because you can eat fruits and vegetables. Fish is allowed, but low-fat. In addition to coffee and ordinary black tea, it is allowed to drink herbal tea. Herbs such as oregano, lemon balm, mint contain many vitamins, and tomato juice and fresh tomatoes used in the egg diet are useful for blood formation. Due to the fact that fruits, vegetables and meat are involved in the egg diet, and in not a small amount, it can rather be considered a diet with a balance towards protein than a mono-diet, as nutritionists do.

The cons of the egg diet are much smaller, but they are, and it is impossible not to say about it. It is believed that eggs are too heavy food. Well, there is some truth in this. But the point here is not at all in the eggs, but in the methods of their preparation. It turns out that the longer you cook eggs, the longer they then they are digested by our body. And, as a result, digestive problems are not ruled out. That is why nutritionists advise to alternate eating boiled and raw eggs. The second minus is that there are no carbohydrates in eggs, respectively, Bad mood and lethargy. And the third disadvantage of the diet is the difficulty in daily consumption of so many eggs, especially if you do not have a taste for them.

After weighing all the pros and cons, pros and cons, think: will the egg diet suit you, will you master it? If you are determined, then let's talk about the strict rules of the egg diet, which must be strictly adhered to, otherwise there will be no benefit from the egg diet:

1. The diet of the egg diet is not based on satiety, caloric content of food, but on chemical reactions occurring in the human body when it enters various products. Therefore, if you suddenly want to remove some product from the proposed diet, in no case do not replace it with another;
2. Drink plenty of water. Mineral water is allowed in any quantities, both with gas and without, tea without sugar and milk at any time of the day;
3. Vegetables should be boiled in water, not in broth. You can add salt, pepper and even garlic, but it is strictly forbidden to add animals and vegetable fats;
4. If you feel hungry, you can eat carrots or cucumbers, but not earlier than 2 hours after eating;
5. You can't swap meals. If a mistake was made in observing the regimen, start all over from the beginning;
6. Physical activity is welcome!
7. If the menu does not indicate the amount of a product, this means that it can be taken in unlimited quantities, up to saturation;
8. Re-holding egg diet is recommended no earlier than 5-6 weeks;
9. You need to start a diet from the Monday menu, and no matter what day of the week you decide to start it.

So we got to the diet of the egg diet for a week. This is a simplified version of the egg diet, and not the most difficult. There are egg-based diets, for which menus are calculated not only for weeks, but also for every day, and the diet of each of the four weeks of the diet can change radically. We offer you a simpler menu, with enough food and no fasting days.

Monday
Breakfast throughout the week will be the same: 1 grapefruit, 2 eggs, boiled "in a bag", black coffee without sugar.
Dinner: 2 eggs, 1 stack. tomato juice or 1 medium-sized tomato, tea brewed with mint or lemon balm.
Dinner: 2 eggs, 1 medium grapefruit, vinaigrette made from 1 potato, 1 carrot, 1 medium onion, 250 g sauerkraut, 1 pickled cucumber. Boiled potatoes and carrots, you can steam. Finished with herbal tea.

Tuesday

Breakfast the same as Monday.
Dinner: 2 eggs, 1 grapefruit.
Dinner: boiled beef, salad of 2 medium-sized tomatoes or 1 stack. tomato juice, 1 fresh cucumber medium size, 1 celery and lettuce.

Wednesday
Breakfast the same as the previous days.
Dinner: 2 eggs, spinach, herbal tea.
Dinner: 100 g of cottage cheese seasoned with 1 raw egg, the second egg can be fried. Cabbage and beetroot salad, tea.

Thursday
Breakfast remains the same.
Dinner: the same as Wednesday. Only instead of herbal tea - unsweetened coffee.
Dinner: any low-fat fish, vinaigrette prepared in a known way and coffee.

Friday
Breakfast the same as Monday.
Dinner: 2 eggs, spinach and coffee.
Dinner: any low-fat fish, vinaigrette, where sauerkraut replace with fresh, and coffee.

Saturday
Breakfast: 1 grapefruit, 2 eggs, black coffee.
Dinner: salad of 1 apple, 1 banana, 1 kiwi, 1 pear and 1 orange.
Dinner: beef steak, salad made with 1 celery root, lettuce, 1 tomato, 1 cucumber, 1 medium onion and 1 boiled egg, coffee.

Sunday
Breakfast: 1 grapefruit, 2 eggs, coffee.
Dinner: half boiled medium chicken, 1 tbsp. tomato juice or 2 medium tomatoes
Dinner: half boiled chicken, 1 glass of tomato juice or 2 tomatoes, 1 medium-sized carrot, 300 g fresh cabbage and coffee.

In between meals, you need to drink water, sometimes unsalted vegetable or low-fat broths.

Like this. Difficult? Of course! Those who have gone through the entire diet often complain of a deterioration in well-being due to a carbohydrate deficiency. For some, it was difficult to play sports - again from carbohydrate starvation. But after all, everything that we so desire is often given through great suffering. So, the egg diet is also an opportunity to cultivate willpower, stamina and prove to yourself and others that you can handle any mountains. And yet, do not risk your health, and if you feel worse, quit the diet.

Good luck, healthy weight loss and easy victories on the way to your cherished goal!

Larisa Shuftaykina

The benefits of an egg diet far outweigh the harm. The components of the main product, the yolk and protein, are rich in vitamins, microelements, in minimum quantity contain carbohydrates and fats. Eggs for weight loss are perfect product. Their calorie content is very low: 100 grams contain only 157 calories. Average weight chicken product varies in the range of 40–80 grams. The nutritional value:

• proteins - 12.7 g;
• carbohydrates - 0.7 g;
• fats - 11.5 g;
• rich fatty acid- 3 g;
• water - about 85% by weight;
• mono- and disaccharides - 0.7 g;
• cholesterol - 570 mg;
• ash - 1 g.

A nutritious menu is obtained due to the value of the main product. It is conditioned the presence in the composition of minerals (calcium, iron, iodine, cobalt, phosphorus) and vitamin (E, D, A, K, group B). The main reason for rapid weight loss is biotin (vitamin H). Other useful material:

• lecithin - an antioxidant, normalizes the functioning of the liver, supports the psychological background, tightens the skin;
• niacin affects brain activity, the formation of germ cells;
• lute improves eyesight;
• choline is essential for the prevention of breast cancer;
• folic acid takes part in metabolism.

The egg diet is an effective low-carb diet. The mode is very different from the usual. This explains a number of shortcomings. The main side effects are as follows:

1. fatigue;
2. irritability;
3. general bad feeling;
4. headache;
5. rarely, but brittle nails and hair may occur;
6. violation of the stool, expressed in constipation, gas formation;
7. bad breath.

Principles

There are several compelling arguments that speak in favor of the egg diet:

1. The calorie content is very low, about 80-100 kcal per piece.
2. This product is able to saturate the body very quickly, which leads to prolonged absence hunger.
3. The body almost completely absorbs the product, there is no cellular hunger (need for nutrients). This means that the process of losing weight is faster.

The essence of the diet is to use egg dishes and the main product in the diet throughout the entire period of weight loss. different types. Weight loss occurs due to the fact that the number of calories consumed is reduced. The classic diet is a seven-day diet. During this period, it is quite possible to lose from 3 to 5 kilograms. The percentage of assimilation of the product is 98%. This means that practically no toxins are formed in the body, which inhibit the process of losing weight.

It has been proven that this method of weight loss is very productive in "drying" the body, the purpose of which is to get rid of body fat and maintain muscle mass. The inclusion of protein-rich foods in the diet - poultry, fish, lactic acid - ensures the formation of good, embossed body shapes. The peculiarity of protein dishes is that they perfectly satisfy hunger. This is explained by their long digestion in the stomach, which consumes a lot of calories. Citrus fruits help to prolong the feeling of satiety. Additionally, it is allowed to include vegetables, meat, fruits in the menu.

Biotin, or vitamin H, plays a special role in weight loss. This substance improves lipid metabolism, contributes to the rapid breakdown and burning of fats, accelerates the processing of carbohydrates, regulates metabolic processes. The egg diet does not allow the body to receive from food and produce glucose, as a result, energy is consumed from fat deposits on the sides and waist. Under the influence of biotin, any protein, animal or plant, is completely absorbed, which explains the feeling of satiety.

how to lose weight on eggs

The peculiarity of the egg diet is the need to strictly adhere to all recommendations and not deviate from the menu. Otherwise, the effect will be minimal. Subject to all conditions, the weight is reduced to 5 kilograms, but according to the reviews of many people who have tried which method of losing weight, it can take about 10 kg. In the last two days of restrictions, it is recommended to refuse dinner. So that the previous weight does not return, after leaving the diet, it is advisable to use low-calorie foods.

Rules

For greater effect, it is important to follow certain rules. They are the following:

1. Strict adherence to diet.
2. It is forbidden to swap the stages of eating.
3. Do not increase portions. The volume of a single meal is equal to a glass.
4. Recommended sports, cardio.
5. It is forbidden to drink alcohol during the entire time of weight loss.
6. On the sixth and seventh days, the last meal ends at lunch. With severe hunger, it is allowed to drink two raw eggs (preferably 3-4 quail eggs).
7. If the diet is broken, everything needs to be started anew.
8. It is recommended to use tableted vitamins and minerals.

When compiling the menu, there are also certain conditions. The rules are:

• Avoid sugar and salt. You can choose sweeteners.
• The main product is better to boil soft-boiled. So digestion will take more energy.
• With severe hunger, it is allowed to eat cucumber or carrots.
• Citrus fruits are allowed.
• Vegetables need to be stewed or boiled.
• One chicken egg can be replaced with two quail.
• Vegetable and animal fats are prohibited.
• Plain water drink necessarily, at least 2.5 liters.
• It is allowed to enter low-fat or low-fat dairy products into the menu.
• Mineral water should not be excluded from the diet.

Approved Products

The basis of nutrition in a diet - egg dishes. The diet is supplemented following products:

1. Chicken, turkey.
2. Lean meat (beef, veal, rabbit).
3. White fish.
4. Vegetables with low content starch (cabbage, but not cauliflower, cucumbers, zucchini, peppers, tomatoes, onions, green beans), greens.
5. Fruits (pears, green apples, grapefruit, peaches, pineapples, lemon, oranges, plums).
6. Kefir with a maximum fat content of 1%.
7. Low-fat cottage cheese.
8. Cheese fat content up to 17%.
9. Coffee, green tea All without milk.
10. Mineral water.
11. Garlic sauce, natural spices, seasonings.

It should be noted that the simultaneous use of eggs and citrus fruits will make the process of losing weight faster. Besides that the feeling of satiety will be longer (about 1.5 times), accelerate energy metabolism. Daily use an additional 1 orange can reduce weight by 500 grams, not taking into account the main result. As for meat and fish, these products are used only in boiled or stewed form.

The egg diet is very diverse, but there are a number of foods that are strictly prohibited with such a diet. Changing the menu or replacing at least one ingredient will lead to the fact that the whole process will have to start over. You can not use:

1. All types of fats.
2. Potatoes in any form, with the exception of a sparing diet with kefir.
3. Sweet fruits: figs, bananas, grapes, dates.
4. Confectionery.
5. Alcoholic drinks.

Types of egg diets

Options for egg diets vary depending on the duration, type of heat treatment, the use of components (proteins, yolks), and the inclusion of additional products in the diet. The standard diet is for one week. There are menu examples for 3, 14, 28 days. The most common diet options are: boiled eggs x, raw, with oranges, egg-kefir.

On boiled

The feeding method is only suitable for healthy people. Duration: 7 days. The boiled egg diet strict observance regimen, you can eat only 3 times, you can’t have a snack, drinking plentiful. Meat can be consumed boiled or stewed. Only the replacement of chicken eggs with quail eggs is allowed. Breakfasts on the 3rd, 5-7 days, lunches on the last two days are the same.

The menu is very strict. For a week, subject to its strict observance, you can lose up to 5 kg. What is:

On raw

The duration of the diet is 3 days. Best to drink raw eggs in the morning, on an empty stomach. It is important to wash them thoroughly. To enhance the taste, salt is often used, sprinkling it on the egg mass. You should not do this, because with such a diet, salt is prohibited. It is allowed to make eggnog using sugar substitutes. Use whites: separate three pieces, beat into foam, add the yolk and a little cocoa. After a couple of hours, you need to make a light snack. Food is fractional.

Several dietary options have been developed. For example:

1. During the day - 4 yolks, grapefruit juice diluted with water up to 2 liters.
2. Breakfast - 2 raw eggs, sea or White cabbage, dinner - vegetable soup, grain loaf, raw vegetables, afternoon snack - 1 glass of kefir or green apple, dinner - stewed vegetables. All servings are no more than one glass in volume.

With oranges

This method of losing weight is called "European". Base: oranges and eggs, 6 pieces of each component. The low-calorie menu promises to lose up to 9 kg. The good news is that you can practically not cook. The rules are as follows:

1. Drink plenty of fluids.
2. Limit your coffee intake.
3. Exclude alcohol, tobacco.
4. Orange can be replaced with grapefruit.
5. reduce physical exercise.

Approximate gentle menu of the egg-orange diet. Its effectiveness is no less low:

Egg-kefir

A diet based on eggs and kefir is a great way to lose weight without any problems. Duration - a week. The first results are noticeable after 3 days. One and a half liters of kefir is drunk daily, and 2 eggs are eaten in the morning. Every day on the following tricks certain foods are added to food:

• Monday - 4 pieces of boiled potatoes;
• Tuesday - 150 g of chicken;
• Wednesday - 200 g of beef;
• Thursday - 150 g of fish;
• Friday - 1 kg of apples or vegetable salads;
• Saturday, Sunday - eggs, water and kefir.

Contraindications

According to doctors, the egg diet is unbalanced. For weight loss, they advise simply to streamline the diet. There are contraindications for which you can not use such a diet:

• kidney or liver disease;
• allergy to the main product, citrus fruits;
• problems with gastrointestinal tract;
• it is forbidden to apply the diet to pregnant and lactating mothers.

Diet exit rules

The result of any diet - lost kilos. To consolidate the result during the first three days, but better - a few weeks, it is recommended to follow the rules for leaving the diet. Otherwise, after the stress, the body will quickly return the lost weight, in most cases - with a vengeance. How to eat:

1. The basis is products from the diet.
2. Avoid confectionery.
3. Make one day omnivorous - eat whatever you want. On other days, follow the restrictions.
4. A second course of weight loss is allowed only after 3 months.

It is important at the exit stage to observe drinking regimen. The volume of servings should be the same as during the diet, the last meal - no later than 2-2.5 hours before bedtime. Regular physical activity is important. Approximate diet supply:

• breakfast - 2 eggs, porridge, tea;
• lunch - vegetable soup in broth, salad;
• dinner - meat, fish, green tea with lemon.

Video

AT recent times increasingly heard positive reviews about the effectiveness of the egg diet, many have already tried instant weight loss with eggs, because in order to lose five to ten kilograms, it takes only one week.

This article will help you understand some of the issues that will undoubtedly interest those who want to try the effectiveness of this diet for themselves.

How is the result achieved for such short span time? How does this affect the body? What is the best way to get out of this diet? And how to achieve the best effect when using eggs for weight loss?

Before getting acquainted with all the intricacies of the egg diet, it is worth knowing the most important thing.

Weight loss with eggs: reviews of people who have already tried this method on themselves

Judging by the numerous reviews, the combination of citrus fruits and eggs provides weight loss and also helps in support. physical activity. Many argue that, while applying weight loss with the help of egg yolks, that is, sitting on an egg diet, they never experienced a feeling of severe hunger. Perhaps because in weekly menu This diet includes not only chicken eggs, but also fruits, vegetables, as well as fish and meat. This is certainly quite balanced diet for the body, despite small amount food while on a diet. In addition, eggs are rich in amino acids, vitamins A and B. Thanks to this additional reception vitamins are optional.

Indeed, judging by the reviews of those who have tried this diet on themselves, if you stick to the menu diet, the result exceeds all expectations. The minimum weight loss with an egg diet of five kilograms was noted, and the maximum was up to twelve kilograms. Also, losing weight likes this diet due to the fact that you do not need to sit on it for months. A week is enough to bring your body into shape.

By the way, such celebrities as Larisa Dolina and Elena Malysheva also believe in rapid weight loss with the help of eggs. The valley believes that it is effective not only in the aspect of resetting extra pounds, but also in terms of a positive effect on the skin. And Malysheva increasingly began to mention her on the air of her television program.

Instant weight loss

The egg diet is indeed one of the fastest acting. Instant weight loss with the help of eggs is achieved due to the yolk, or rather, (biotin), which is contained in it.

Biotin, or vitamin H, is the main weight loss activator. It is thanks to him that you can easily lose weight in a week up to 10 kg. Biotin controls the metabolism of fats in the body and is responsible for the process of their burning. If it is in the body within the normal range, but still in necessary high concentrations, then independently starts the process of spending by the body subcutaneous fat. In addition, vitamin H accelerates and carbohydrate metabolism, as a result of which they do not have time to turn into fats and, accordingly, be deposited on the body. It is biotin that is the guarantor of the effectiveness of the egg diet.

Feeling hungry during the egg diet

Due to the constant desire to eat, most diets are simply unbearable for many losing weight, but the egg-based option does not apply to them. A boiled egg, getting into the stomach, immediately brings a feeling of fullness. It takes a very long time to digest, about 3-4 hours, so that the feeling of hunger does not return for a long time.

An interesting fact is that losing weight with eggs and oranges or any other citrus fruit prolongs the feeling of satiety by 1.5 times. It is believed that if you introduce at least a small orange into the egg diet, this will allow you to lose another 500 grams in excess of the result that would have been achieved without the use of this fruit.

That is why the egg diet is often combined with citrus. This combination will achieve the most effective result.

Weight loss with eggs: menu for the week. Monday (day one)

For breakfast, you need to eat one grapefruit, two boiled chicken eggs, drink one or two glasses of green tea.

For lunch - one boiled egg, one orange, 150-200 g of boiled chicken meat (you can salt it).

For dinner - 200 g of boiled chicken fillet and one glass of low-fat or low-fat kefir.

Tuesday (second day)

Breakfast will consist of two boiled eggs and one glass of any freshly squeezed citrus juice.

For lunch - a piece of boiled chicken fillet (stewed), two oranges and one glass of plain water.

For dinner - one grapefruit, two boiled eggs, one glass (can be replaced with kefir).

Wednesday (day three)

For breakfast - one boiled egg and one glass of plain water with a teaspoon of freshly squeezed lemon juice.

For lunch - 200 g of any lean boiled meat (chicken, beef, veal) and one grapefruit.

For dinner - two boiled eggs, one glass of mineral or plain water.

Thursday (day four)

For breakfast, you can eat a three-egg omelet with an unlimited amount of any greens.

For lunch - boiled chicken legs without skin, can be stewed (two pieces), and (the number is not limited).

For dinner - two grapefruits, one boiled egg and one glass of plain water.

Friday (day five)

For breakfast - a salad of two boiled eggs, one boiled carrot and one tablespoon of fat-free sour cream. Carrots and eggs must be cut, salt if desired, you can add greens in any quantity and mix everything with sour cream.

For lunch - one or two fresh carrots and one glass of freshly squeezed orange juice.

For dinner - any stewed or boiled - 200 grams (you can salt and sprinkle with lemon juice), one boiled egg, one glass of mineral or plain water.

Saturday (day six)

For breakfast - 200 g of fat-free or low-fat cottage cheese and one glass of freshly squeezed juice of any citrus.

For lunch - two boiled eggs and two grapefruits.

Sunday (seventh day)

For breakfast, you can eat two boiled eggs and half a grapefruit.

For lunch - 200 g of any boiled meat (chicken, veal, beef) and one orange (can be replaced with grapefruit).

For dinner - mineral or plain water.

Recommendations to be followed with an egg diet

1. Mineral water is not in vain introduced into the menu. You should definitely drink it. It is better to choose alkaline, it helps to neutralize excess acid environment in the stomach, which is created by eating citrus fruits.

2. Losing weight with eggs will be more effective if the dairy products on the menu are low-fat or low-fat.

3. The sixth and seventh day of the diet - without dinner. Do not break the diet. The result will be really impressive. If the feeling of hunger is unbearably strong, drink two raw eggs.

4. If there is a desire, one chicken egg can be replaced with two quail. The result of this will not change.

5. Plain water can be consumed in unlimited quantities. But if it is listed on the menu, then its use is mandatory. This necessary measure to reduce acidity in the stomach, which is created by citrus fruits.

6. If for some reason the diet has been violated, in order to achieve the desired result, it is better not to continue it, but to start over.

7. Sports are encouraged during any diet, it brings even more efficiency in weight loss. You can twist the hoop, swim, ride a bike.

8. During the egg diet, the use of vitamins and mineral complexes is not prohibited.

How to get out of the diet

In order for weight loss to be effective with eggs, you need to leave the diet not abruptly, but gradually. That is, in order to avoid a repeated return of weight and not introduce your body into additional stress, you will need to partially consume the products that were part of the menu: eggs, dairy products, citrus fruits. After the end of the diet, at least for a week, you should include them in your diet. This will definitely ensure the safety of the result.

The 4 week egg diet is ideal for those who believe in the effectiveness of carbohydrate-free diets. Developed by American nutritionists monthly diet in fact, it prescribes eating eggs daily for only half the time: the rest of the time is spent on consolidating the weight loss result and testing the habit of being content with little.

The four-week egg diet is a serious test of patience and intention! During this month, the metabolism of losing weight will undergo major changes: due to the abundant intake of protein, the body will have to waste its fat energy reserve and make an effort to process and assimilate high doses of protein.

Thus, the main weight loss will occur in the first two weeks of the diet. However, it is important not to skip the second phase of the monthly nutrition plan, which may not seem very important when good result already reached. With an incorrect exit from the egg diet for 4 weeks, a quick return of excess weight is almost guaranteed.

Egg diet for 4 weeks: in short

Duration: 4 weeks;

Peculiarities: strict, it is necessary to strictly follow the prescribed menu. Chicken eggs are the main product in the first two weeks of the diet, the next two weeks are aimed at consolidating the result (the menu is mainly low-carb vegetable with small portions of protein);

Price: medium (up to 5 thousand rubles for the entire period);

Result: up to minus 25 kg (depending on the initial weight);

Additional effect: long preservation the result of the diet due to the consumption of fat reserves;

Egg diet for 4 weeks is not suitable: strict vegetarians, suffering from kidney and liver diseases, during pregnancy and lactation, with allergies to eggs and / or citrus fruits. Before starting an egg diet for a month, you should consult your doctor!

Useful information for those who are attracted to the egg diet for 4 weeks: a chicken egg is 85% water, 12% protein (ovalbumin, ovotransferrin, lysozyme, ovomucoid,
ovomucin). It contains only 0.3% fat and 0.7% carbohydrates, as well as some glucose and a lot of vitamins and minerals, including B vitamins, calcium, phosphorus, iron, potassium, and magnesium. That is, to put it in "fabulous" language - truly the testicle is not simple, but
"gold"!

Egg diet for 4 weeks: myths and fears

Many of you have probably heard at one time the warnings of various therapists and nutritionists that excessive consumption of chicken eggs is fraught with development serious illness- they say, in them and bad cholesterol more than enough, and the protein is digested for too long ... What then, you ask, can we even talk about an egg diet for as long as a month?

Indeed, a similar panic took place about 20 years ago. Namely: scientists sounded the alarm by adding chicken eggs to the "harmful list" - it was reported that their constant use causes an increase in blood cholesterol and the appearance of cholesterol plaques in the arteries.

However, researchers at the Harvard School of Public Health (apparently very fond of eggs and worried about their undeservedly damaged reputation) conducted a massive study. In its course, it turned out that regular consumption of eggs does not affect " bad cholesterol- its occurrence is regulated by other factors.

Their colleagues from the Journal of the American College of Nutrition found that an egg is one of the healthiest breakfast options. For the same number of calories consumed, sandwich eaters are more likely to become obese than egg eaters.

However, when dealing with eggs, you should not relax: one in about 20 thousand eggs on the market may be infected with active salmonella, a bacterium that causes acute intestinal infection especially dangerous for children.

Therefore, when choosing eggs for the full 4 weeks of the egg diet, avoid those whose shells are damaged, runny or "decorated" with droppings or blood. Experts advise to wash even the cleanest eggs after purchase and cook so that both the yolk and the protein are completely curtailed (about 5 minutes). It is also important to monitor the expiration date of purchased eggs and, having bought them, store them in the refrigerator on a separate shelf, away from meat and milk. Eggs should be cut on a separate board, which is recommended to be rinsed with boiling water after each use, like the knife with which the eggs were cut.

How to "sit on the balls"?

Egg diet for 4 weeks does not mean eating chicken eggs alone. And their number on the menu is also quite moderate ...

"If there is Honeymoon, why don't we be an egg month? ”, American nutritionists thought, and relying on success, they invented egg week for 4 weeks. Longer duration - respectively, better effect. Cases have been recorded when, in a month of “sitting on eggs”, losing weight lost up to 25 kg (with an initial weight of about 100 kg).

Why is the egg diet good and why for 4 weeks? With chicken eggs you get pure protein without excess fat and fewer extra calories (including due to the fact that, in principle, eat less - after all, eggs are perfectly satiating).

In addition, the cost of food on a diet becomes transparent and predictable. And one more interesting moment: overseas researchers have found that regular consumption of the same food really helps to lose weight. This moment is rather psychological: for example, a nutritionist may advise eating eggs every Wednesday and Saturday. Of course, this in itself will not help to lose tens of kilograms, but will create a certain discipline, to which the body will definitely respond positively. And the knowledge of such a mechanism obviously will not hurt those who follow the figure and seek to control their weight.

Love chicken eggs? Egg diet for 4 weeks good way to test how strong this gastronomic attachment is.

However, not everything is so simple with an egg diet for a month. The main surprise is that she... is not eggy all the time. The main shocks are the first two weeks, during which you are sure to eat eggs for breakfast and at least one more time a day.

From the third week, the protein component is replaced by other protein-rich foods (fish and beef or poultry), and the menu becomes especially rich in fruits and vegetables. The abundance of fiber helps intestinal motility, which is very useful especially if chicken eggs have a firming effect on your stool.

During the egg diet for 4 weeks, it is important to get enough fluids (at least 1.5 liters of plain non-carbonated water per day). As you already know, protein - complex substance. During its processing, indigestible residues are formed, which are very important to remove from the intestines. Therefore, fiber and fluid remain indispensable allies of fans of the protein diet.

Drinking juice and soda on an egg diet is strictly prohibited. You can afford a morning cup of coffee without milk and sugar and herbal tea (unsweetened).

Monotony is the bane of any strict eating plan. An egg diet for 4 weeks prohibits additional consumption of fats (although it cannot be called fat-free - eggs themselves, and fish, and meat contain inseparable fats, both saturated and unsaturated), but you can experiment with a clear conscience with the form of serving products. Vegetables and fruits (as well as meat) can be baked without oil, steamed, stewed. Boiling eggs can also be replaced by baking, making scrambled eggs without fat, poached eggs. The main thing is to ensure that the egg is evenly heat-treated.

Eating raw eggs during the egg diet for 4 weeks is impossible.

Pros of the egg diet

At least in the morning, you will hardly believe that you are “sitting” on any weight loss system - breakfasts on an egg diet for 4 weeks are not much different from regular healthy protein breakfasts.

• eggs - tasty food. Even given the restrictions on the use of fat in their preparation, there is room for culinary fantasy in the egg diet;
• eggs cook quickly, which means that the diet will not require separate temporary resources. In the second part of the egg diet for 4 weeks, when eggs cease to be the main dish, foods that are easy to prepare also participate;
• egg diet like any other protein diet, well suited for those involved in fitness;
• egg protein and trace elements contained in eggs have a positive effect on the skin, hair and nails;
• eggs saturate for a long time - even with a small amount of servings on an egg diet for 4 weeks, it is possible to keep hunger in check.

Cons and risks of an egg diet for 4 weeks

• despite its relative diversity, the egg diet remains a fad diet, involving almost complete failure from a certain type of macronutrient (in the four-week egg diet, these “default figures” are fat and fast carbohydrates) - that is, it is impossible to call such a nutrition plan in its original form healthy and balanced;
• an excess of protein and a lack of carbohydrates can cause various problems and ailments, from migraines to bad smell from mouth. If you notice unwanted changes in your condition - get off the diet and consult a doctor.

For a diet, choose only the freshest selected chicken eggs ...

Egg diet for 4 weeks: a detailed menu of the first week and reviews

• Breakfast every day this week is the same - 2 hard boiled eggs + ½ orange or 2 eggs + ½ grapefruit (Note also the separate so-called grapefruit and egg diet.

Monday

• Dinner: lean meat (boiled or grilled)

Tuesday

• Lunch: boiled or grilled skinless chicken
• Dinner: cucumber, tomato, lettuce salad, bell pepper and carrots, 2 eggs, + 1 toast + 1 grapefruit or orange

Wednesday

• Lunch: any amount of low-fat lightly salted cheese + 1 toast + tomato
• Dinner: lean meat, boiled or grilled

Thursday

• Lunch: any one fruit in any quantity
• Dinner: grilled or boiled lean meat + leaf lettuce

Friday

• Lunch: any one boiled vegetable in any quantity (beans, green pea, carrots or zucchini) + 2 boiled eggs
• Dinner: boiled or grilled fish + a portion of leaf lettuce + 1 orange or grapefruit

Saturday

• Lunch: one fruit in unlimited quantities
• Dinner: boiled or grilled meat without fat + leaf lettuce

Sunday

• Lunch: boiled or grilled skinless chicken + any steamed vegetables + tomato + 1 grapefruit or orange

Egg diet: complete menu of the second week

• Breakfast is similar to breakfast in the first week.

Monday

• Lunch: boiled or grilled lean meat + leaf lettuce
• Dinner: 2 eggs + lettuce + grapefruit

Tuesday

• Identical menu for Monday

Wednesday

• Lunch: boiled or grilled lean meat + cucumber salad without dressing and salt
• Dinner: 2 eggs + grapefruit

Thursday

• Lunch: 2 eggs + boiled vegetables + cottage cheese
• Dinner: 2 eggs

Friday

• Lunch: grilled or boiled meat + 2-3 tomatoes
• Dinner: 2 eggs

Saturday

• Lunch: Friday lunch menu + grapefruit
• Dinner: fruit salad(e.g. apple, pear, tangerine) no dressing

Sunday

• Lunch: skinless boiled chicken + boiled vegetables + 1 grapefruit
• Dinner: same as lunch

Egg diet: complete menu of the third week

• In the third week, all foods allowed on a certain day can be eaten at any time without limiting the volume and quantity.

• Monday: fruits (except banana, grapes, mango, figs)

• Tuesday: any boiled or steamed vegetables and fresh vegetables in the form of salads (excluding potatoes)

• Wednesday: a combination of products allowed on Monday and Tuesday

• Thursday: fish, boiled or grilled + cabbage

• Friday: boiled or grilled lean meat or chicken + boiled or steamed vegetables

• Saturday and Sunday: one type of fruit on each weekend (for example, only apples on Saturday and only pears on Sunday)

Last week's menu - leaving the egg diet

• The products allowed on a certain day must be distributed on the day at your own discretion and consumed without reference to a specific time, but strictly adhering to the prescribed amount.

• Monday: 4 small grilled steaks (75 g each) of beef or ¼ boiled skinless chicken, a can of canned tuna in its own juice, 4 cucumbers, 3 tomatoes, 1 toast, 1 grapefruit

• Tuesday: 200 gr boiled meat, 4 cucumbers, 3 tomatoes, 1 toast, 1 grapefruit, 1 apple or pear

• Wednesday: 300 gr boiled vegetables, 2 cucumbers, 2 tomatoes, 1 tablespoon cottage cheese, 1 toast, 1 grapefruit

• Thursday:½ boiled skinless chicken, 1 cucumber, 3 tomatoes, 1 toast, 1 grapefruit

• Friday: 3 tomatoes, 10 lettuce leaves, 2 boiled eggs, 1 grapefruit

• Saturday: 2 boiled chicken breasts, 1 toast, 2 cucumbers, 2 tomatoes, 120 g cottage cheese, grapefruit, 1 glass of kefir

• Sunday: 1 can of tuna in its own juice, 200 g of boiled vegetables, 2 cucumbers, 2 tomatoes, 1 tablespoon cottage cheese, 1 toast, 1 grapefruit

An egg diet for 4 weeks (which, in combination with grapefruits, is very reminiscent) requires strict adherence to recommendations and does not tolerate regime violations. The result of following this rather long and complex diet will be nice looking numbers on the scales. An egg diet for 4 weeks allows you to achieve a “dream weight” and it is only in your power to keep it at the desired level by monitoring nutrition and physical activity.