Contents
Pros of the egg diet
The diet is low-carb, high in protein, which allows you to lose fat mass and prevent “burning” of muscles. This diet is suitable for those who play sports. Microelements and vitamins contained in eggs also have a positive effect on the condition of the skin, hair and nails.
Chicken eggs are one of the most nutritious foods, so the feeling of hunger during this diet is not so strong. Satiety occurs faster, so the portion eaten is smaller, and the desire to eat again occurs later.
Cons of the egg diet
A large number of eggs and other protein foods puts an increased burden on the kidneys and liver. Therefore, the diet is contraindicated in diseases of these organs.
A lack of fiber and an excess of protein can lead to digestive problems and constipation. It is possible to reduce the risk of this by taking plant fiber.
The diet limits the diet and many elements for the normal functioning of the body are missing. A multivitamin is recommended. Egg diet is contraindicated for pregnant, lactating, suffering from heart disease and debilitated. Before starting a diet, you should consult your doctor.
Menu for 4 weeks for the egg diet
During the diet, you need to drink a lot to make it easier for the body to remove processed protein foods. Fatty and spicy foods, sodas, alcohol (only dry wine in a small amount is possible), coffee and flour, sugar, sweet fruits like bananas are excluded, potatoes are severely limited.
Week 1
In the first week there is a smooth immersion in the diet. The process facilitates a large number of eggs in the diet, which give a feeling of satiety for a long time and do not keep you from “breaking down” at the first stage. The food is fractional, between the main meals you can eat unsweetened fruit or low-fat dairy products without additives.
Day 1
Breakfast: 2 hard boiled eggs and grapefruit
Lunch: fruit of one kind in any quantity, until saturation
Dinner: beef boiled 200 gr
Day 2
Breakfast: 2 hard boiled eggs and an orange
Lunch: boiled vegetables, 1 egg, 100 g low-fat cottage cheese
Dinner: grapefruit and vegetable salad – tomatoes, cucumbers, onions, Beijing cabbage, bell peppers
Day 3
Breakfast: 2 hard-boiled eggs and grapefruit
Dinner: stewed or boiled vegetables of one kind to choose from (for example, zucchini, carrots, green beans) and 2 boiled eggs
Dinner: boiled white fish 200 gr, lettuce 3 pcs, grapefruit
Day 4
Breakfast: 2 hard boiled eggs and an orange
Lunch: boiled or baked chicken breast without skin 200 gr
Dinner: 2 boiled eggs, lettuce or celery, grapefruit
Day 5
Breakfast: 2 hard boiled eggs and grapefruit
Dinner: boiled vegetables, 1 egg, 50 g low-fat cottage cheese
Dinner: vegetable salad – tomatoes, cucumbers, onions, Beijing cabbage, bell peppers, grapefruit
Day 6
Breakfast: 2 hard-boiled eggs and an orange
Lunch: boiled or baked skinless chicken breast 200 gr, a slice of grain bread
Dinner: fruit salad of unsweetened fruits (pear, orange, kiwi, apple) seasoned with lemon juice
Day 7
Breakfast: 2 hard-boiled eggs and grapefruit
Dinner: stewed or boiled vegetables of one kind to choose from (for example, zucchini, carrots, green beans) and 2 boiled eggs
Dinner: a slice of grain bread, vegetable salad – tomatoes, cucumbers, onions, Beijing cabbage, bell peppers, grapefruit
Week 2
Council
The main weight loss occurs in the first 2 weeks. By the second week, the body is already a little accustomed to a new type of food and it becomes easier to maintain a diet.
Day 1
Breakfast: 2 hard boiled eggs and grapefruit
Dinner: boiled vegetables, 1 egg, 50 g low-fat cottage cheese
Dinner: 2 boiled eggs, lettuce or celery, grapefruit
Day 2
Breakfast: 2 hard boiled eggs and an orange
Lunch: stewed or boiled vegetables of one type to choose from (for example, zucchini, carrots, green beans) and 2 boiled eggs
Dinner: vegetable salad – tomatoes, cucumbers, onions, Chinese cabbage, bell peppers, grapefruit
Day 3
Breakfast: 2 hard boiled eggs and grapefruit
Dinner: boiled or baked skinless chicken breast 200 gr
Dinner: slice of whole grain bread, 2 boiled eggs, lettuce or celery, grapefruit
Day 4
Breakfast: 2 hard boiled eggs and an orange
Dinner: stewed or boiled vegetables of one kind to choose from (for example, zucchini, carrots, green beans) and 2 boiled eggs
Dinner: vegetable salad – tomatoes, cucumbers, onions, Chinese cabbage, bell peppers, grapefruit
Day 5
Breakfast: 2 hard-boiled eggs and grapefruit
Dinner: boiled or baked skinless chicken breast 200 gr
Dinner: unsweetened fruit salad (pear, orange, kiwi, apple) dressed with lemon juice
Day 6
Breakfast: 2 hard boiled eggs and an orange
Lunch: stewed or boiled vegetables of one type to choose from (for example, zucchini, carrots, green beans) and 2 boiled eggs
Dinner: vegetable salad – tomatoes, cucumbers, onions, Chinese cabbage, bell peppers, grapefruit
Day 7
Breakfast: 2 hard boiled eggs and grapefruit
Dinner: boiled vegetables, 1 egg, 50 g low-fat cottage cheese
Dinner: unsweetened fruit salad (pear, orange, kiwi, apple) dressed with lemon juice
Week 3
Council
From the third week, eggs are replaced by other protein-rich foods: meat, fish, poultry, dairy products. At the same time, the amount of fruits and vegetables increases, which has a positive effect on the intestines, if the abundance of protein foods in the first weeks had a fixing effect on the gastrointestinal tract. These products are distributed throughout the day, the food is the same fractional, at least 4-5 times a day.
Day 1
Any unsweetened fruits of the same kind (such as green apples)
Day 2
Boiled or steamed vegetables, excluding potatoes. You can add fresh vegetables
Day 3
Fresh and boiled vegetables, fruits
Day 4
Boiled or steamed fish, stewed cabbage
Day 5
Lean chicken or beef, boiled vegetables
Day 6
One type of unsweetened fruit
Day 7
One type of unsweetened fruit. Fresh and boiled non-starchy vegetables, you can add steamed vegetables, unsweetened fruits
Week 4
Council
This week is the end of the diet, and it is important to follow all the recommendations in order to consolidate the result and the lost weight does not come back. Products are also distributed in a comfortable order for the whole day. New, familiar foods are added to the menu to dilute the diet.
Day 1
Boiled beef: 200 gr, 3 tomatoes and 3 cucumbers, 1 fruit, 1 whole grain toast is allowed
Day 2
Boiled chicken breast without skin: 300 gr, 1 cucumber, 3 tomatoes, 1 grapefruit, 1 slice of bread
Day 3
Boiled beef or chicken to choose from: 200 gr, tuna in its own juice 100 gr, 4 cucumbers and 4 tomatoes, 1 orange, 1 slice of bread
Day 4
Boiled chicken breast 300 gr, 2 cucumbers and 2 tomatoes, 150 gr low-fat cottage cheese, a glass of fat-free kefir, 1 grapefruit
Day 5
Boiled vegetables 300 gr, 100 gr fat-free cottage cheese, 1 grapefruit, 1 toast
Day 6
Fat-free cheese (for example, mozzarella) or cottage cheese: 50 gr, boiled vegetables 200 gr, 2 tomatoes, 2 cucumbers, 1 toast, 1 orange
Day 7
2 boiled eggs, 3 tomatoes, 1 grapefruit, 5 lettuce leaves, a slice of grain bread
The results
In a month, you can lose up to 20 kg, but such results are usually achieved by those whose overweight was extremely large. With a smaller excess of fat mass, the results are usually about 10 – 15 kg.
The diet is quite rigid, it is not worth sitting on it more than once a year. Diseases of the stomach and intestines may also worsen, cholesterol may increase. After the diet, you need to monitor your condition and, if necessary, visit a doctor to do tests.
Dietitian Reviews
– With an increase in the consumption of eggs, cholesterol can increase, especially in people at risk: with diseases of the heart, blood vessels. Lack of carbohydrates in the egg diet can lead to lethargy, drowsiness. A large amount of protein increases the load on the stomach and intestines, possibly bloating, constipation. After such a strict nutrition plan, the risk is high not only to gain back the lost kilograms, but also to harm health. Before such a diet, you need to consult a doctor – advises Dilara Akhmetova, consultant nutritionist, nutrition coach.