Egg diet for 4 weeks: pros, cons and a complete menu of the egg diet for a month

Contents

Myths and concerns
How to “sit on eggs” correctly?
Pros of the egg diet
Cons and risks of an egg diet for 4 weeks
Egg diet for 4 weeks: a detailed menu of the first week and reviews
Egg diet: the complete menu of the second week
Egg Diet: Complete Menu of the Third Week
Last week’s menu – quitting the egg diet

It is ideal for those who believe in the effectiveness of a carbohydrate-free diet. The monthly diet developed by American nutritionists actually prescribes only half of the time to eat eggs every day: the rest of the time is spent on consolidating the weight loss result and checking 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 the losing weight will undergo great changes: due to the abundant supply of protein, the body will have to waste its fat energy reserves and make efforts to process and absorb 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 your monthly meal plan, which may not seem like a big deal when a good result has already been achieved. With an incorrect exit from the egg diet for 4 weeks, a quick return of excess weight is almost guaranteed.

Duration: 4 of the week;

Features: strict, you must 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-carbohydrate vegetable with small portions of protein);

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

Recommended frequency: no more than once a year;

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

An egg diet for 4 weeks is not suitable: strict vegetarians suffering from kidney and liver diseases, pregnancy and lactation, with allergies to eggs and / or citrus fruits.

Before starting an egg diet for a month, you should consult with your doctor!

A chicken egg is 85% water, 12% proteins (ovalbumin, ovotransferrin, lysozyme, ovomucoid, ovomucin). It contains only 0,3% fat and 0,7% carbohydrates, as well as a little glucose and a lot of vitamins and trace elements, including B vitamins, calcium, phosphorus, iron, potassium, magnesium. That is, to use the “fabulous” language, the testicle is not simple, but “golden”!

Myths and concerns

Many of you have probably heard at one time warnings from various therapists and nutritionists that excessive consumption of chicken eggs is fraught with the development of serious diseases – they say that they contain more than enough harmful cholesterol, and protein is absorbed for too long … What then, you ask , maybe we are talking about an egg diet for as much as a month?

Indeed, a similar panic took place about 20 years ago. Namely: scientists sounded the alarm by putting chicken eggs on 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 from the Harvard School of Public Health (apparently very fond of eggs and worried about their undeservedly spoiled reputation) conducted a large-scale study. In its course, it turned out that regular consumption of eggs does not affect “bad cholesterol” in any way – its occurrence is regulated by other factors.

Their colleagues at the Journal of the American College of Nutrition have found that the egg is one of the healthiest breakfast options. For the same amount of calories consumed, those who eat a sandwich for breakfast are more at risk of becoming obese than egg eaters.

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

Therefore, when choosing eggs for an egg diet for the full 4 weeks, avoid those whose shells are damaged, streaked, or “decorated” with droppings or blood. Experts advise washing even the cleanest eggs after purchase and boiling so that both the yolk and the white curl completely (about 5 minutes). It is also important to monitor the expiration date of purchased eggs and, having bought, 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 eggs” correctly?

“If there is a honeymoon, why shouldn’t we be an egg month?” – thought American nutritionists, and, building on the success of the egg diet for 7 days, invented the egg week for 4 weeks. Longer duration means better effect. Cases have been recorded when losing weight lost up to 25 kg during a month of “sitting on eggs” (with an initial weight of about 100 kg).

Why is the egg diet good and why exactly for 4 weeks? With chicken eggs, you get pure protein without excess fat and fewer excess calories (also due to the fact that, in principle, you eat less – after all, eggs are great for filling).

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

Do you like chicken eggs? The 4 week egg diet is a good way to test how strong this gastronomic attachment is.

However, not everything is so simple with the egg diet for a month. The main surprise is that it is … not egg all the time. The main drums are the first two weeks, during which you will definitely 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 is especially rich in fruits and vegetables. An abundance of fiber helps intestinal motility, which is very useful especially if chicken eggs have a strengthening effect on your stool.

During the 4 week egg diet, it is important to get enough fluids (at least 1,5 liters of plain still water per day). As you already know, protein is a 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 protein diet aficionados.

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

Monotony is the scourge of any strict eating plan. The 4-week egg diet prohibits additional fat intake (although it cannot be called fat-free – both eggs, fish and meat contain non-removable fats, both saturated and unsaturated), but you can experiment with the form of serving food with a clear conscience. Vegetables and fruits (as well as meat) can be baked without oil, steamed, stewed. Boiling eggs can also be replaced by baking, made with fat-free chatterbox, poached eggs. The main thing is to make sure that the egg is evenly heat treated.

You cannot eat raw eggs during the 4 week egg diet.

Pros of the egg diet

eggs are delicious food. Even taking into account the restrictions on the use of fat in their preparation, there is room for culinary imagination in the egg diet;
eggs cook quickly, which means that the diet does not require separate time resources. In the second part of the egg diet for 4 weeks, when eggs are no longer the main course, simple foods are also involved;
The egg diet, like any other protein diet, is 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 that involves almost complete rejection of a certain type of macronutrient (in a four-week egg diet, fat and fast carbohydrates become such default figures) – that is, it is healthy and balanced to call such a diet plan in its original the form is impossible;
An excess of protein and a lack of carbohydrates can cause various problems and ailments, from migraines to bad breath. If you notice any unwanted changes in your condition, quit your diet and see your doctor.

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

Breakfast is the same every day this week – 2 hard boiled eggs + ½ orange or 2 eggs + ½ grapefruit.

Monday

Lunch: any one fruit in any quantity
Dinner: lean meat (boiled or grilled)

Tuesday

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

Wednesday

Lunch: any amount of low-fat, light-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 + lettuce

Friday

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

Saturday

Lunch: one fruit unlimited
Dinner: boiled or grilled meat without fat + lettuce

Sunday

Lunch: boiled or grilled skinless chicken + any steamed vegetables + tomato + 1 grapefruit or orange
Dinner: same as lunch

Egg diet: the complete menu of the second week

Breakfast is the same as breakfast in the first week.

Further on the days of the week: