Egg diet for the week: detailed menu, shopping list, pros and cons. How Western stars lose weight on an egg diet

Egg diet for a week

Duration: 7 days;

Features: it is not a mono-diet, however, eggs must be eaten every day (as a rule, at each of the meals);

Egg Diet Cost: medium (up to 2 thousand rubles);

Result: minus 3-5 kg;

Recommended frequency: no more than once every 6 months;

Additional effect: relatively long preservation of the result;

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

How does the egg diet work?

The weekly egg diet is one of the most well-known protein diets today. The secret of its popularity lies in its relatively short duration (the classic version of the egg diet is designed for just a week), guaranteed slimming results (you can lose at least 3 kg), ease of adherence (all products are easy to buy at any grocery store, breakfasts, lunches and dinners can be grabbed with to work or study). Low cost is an additional plus of the egg diet.

American actor Adrien Brody is known to have used an egg diet to lose 14 kg for his Oscar-winning role in The Pianist.

The egg diet for a week is tolerated quite easily, despite the fact that there are only three meals a day, relatively small in volume. Eggs, which are essentially clumps of proteins, are digested slowly, while the fiber in fruits and vegetables makes your stomach feel full.

In effect, the egg diet is a typical low-carbohydrate protein diet with as little fat as possible. In practice, this usually means that during the diet, interest in food decreases, since it is possible to avoid the sharp “spikes” in blood sugar brought by simple carbohydrates. In addition, on a protein diet, the liver begins to produce special organic compounds known as ketones – they suppress hunger.

In the old Soviet cinema, the newlyweds were seriously afraid that they would soon be crowing, because a loving but inexperienced wife in the household fed him chicken eggs three times a day. He just didn’t know he was on an egg diet!

A diet rich in carbohydrates predictably leads to the fact that excess sugars resulting from the breakdown of carbohydrates during digestion are converted into fat cells.

If carbohydrates cease to be supplied, the body has no choice but to use the available reserves of raw materials for energy, stored in the form of fat, to process proteins that are more “difficult” than carbohydrates. This process is also stimulated by ketones. At the same time, muscle mass, usually falling the first victim of any rapid weight loss, does not suffer, and, importantly, the elasticity of the skin is maintained. This is how any protein diet works, and the weekly egg diet is no exception.

In addition, unsaturated fatty acids contained in chicken eggs help to successfully fight old “bad” fatty deposits (in the yolk 47% oleic acid, 16% linoleic acid and in total almost 10% of other useful unsaturated acids).

However, the risks of an egg diet are typical for its protein “friends”: increased protein intake puts an increased burden on the kidneys, which can lead to problems with the removal of protein breakdown products. Therefore, one should resort to a protein diet, including an egg diet, with caution and only for a limited time (an egg diet for a week is optimal, including for this reason). If the state of health has worsened, the diet should be abandoned immediately.

Egg diet rules for the week

All kinds of egg diet are known and used, including the egg mono diet. However, for the most part, even with short-term use, they threaten with disturbances in the processing systems of the body, the most innocent of which can become banal constipation.

Eating vegetables and fruits along with proteins improves intestinal motility and lymphatic drainage, helps maintain water-salt balance. Such an egg diet for a week is better balanced, which means it has a softer and healthier effect.

The egg diet for a week prohibits the use of any edible fats, both vegetable and animal. All vegetables and fruits should be eaten without adding butter, cream or any dressing. Also, slide the salt and sugar back into your kitchen cabinet for the seven days.

The basic method for preparing eggs, the main product of the diet, is hard boiling. However, for a change, they can be whipped and baked without oil.

If an average of six eggs a day terrifies you in advance, the egg diet for a week provides for their periodic replacement with other protein foods (see the egg diet menu for a week).

Snacking between meals and changing the composition of the prescribed breakfasts, lunches and dinners or changing their places on an egg diet should not be allowed. It is advisable to move enough and not skip workouts if you visit the fitness room.

The size of salads on the egg diet is not strictly regulated. It is suggested that you prepare your usual serving of fresh vegetables and lettuce. Also, allowed vegetables can be stewed or allowed to simmer, which may come in handy in winter conditions.

The maximum serving size for meat, poultry and fish if you replace eggs with them is 250 g. Prepare “alternative proteins” by steaming, boiling or grilling without oil.

On an egg diet, you can drink plain still water (unlimited), herbal tea and unflavored black coffee (as prescribed).

Egg diet for the week: shopping list

• Choice fresh chicken eggs – 3 or 4 dozen (if periodic replacement of eggs with other protein foods is supposed, eggs will be needed, respectively, less);

• Grapefruits – 10 pcs (or 7 grapefruits and 3 oranges);

• Assorted fruits (not bananas or grapes) – for example, 1 apple, 1 pear, 1 persimmon, a handful of berries;

• Carrots, beets – 1 kg each;

• Potatoes – 500 gr;

• Cabbage – 1 small white fork or head of Peking cabbage;

• Fresh frozen spinach – 1-2 packs;

• Fresh vegetables for salad (tomatoes, cucumbers, celery, lettuce) – as needed;

• Ground coffee – 1 pack;

• Herbal tea – 1 pack;

• Still drinking water – 7 bottles of 1,5 liters each;

If you plan to periodically replace eggs with other protein foods as part of the egg diet:

• Chicken breasts – 400 gr

• Lean beef – 500 gr

• Fillet of sea fish – 250 gr

Egg diet for a week: menu

Monday:

• breakfast: 2 eggs, grapefruit or orange, coffee without sugar and milk;

• lunch: 2 eggs, tomato, herbal tea;

• dinner: 2 eggs, vinaigrette without oil (carrots, beets, some potatoes), grapefruit or orange, herbal tea

Tuesday:

• breakfast: 2 eggs, grapefruit or orange, black coffee without sugar;

• lunch: 2 eggs, grapefruit;

• dinner: 2 eggs or lean meat (boiled or grilled), a portion of salad (celery, tomato, cucumber, lettuce).

Saturday:

• breakfast: 2 eggs, grapefruit and coffee without milk and sugar;

• lunch: 2 eggs, a serving of stewed spinach and sugar-free tea;

• dinner: 2 eggs, vinaigrette without butter (see Monday), cottage cheese and herbal tea.

Thursday:

• breakfast: 2 eggs, grapefruit and black coffee;

• lunch: 2 eggs, a serving of stewed spinach and sugar-free black coffee;

• dinner: 2 eggs or stewed sea fish, vinaigrette without oil, herbal tea.

Friday:

• breakfast: 2 eggs, grapefruit and sugar-free coffee;

• lunch: 2 eggs, a serving of spinach, black coffee;

• dinner: stewed sea fish, cabbage, vinaigrette and black coffee without sugar.

Saturday:

• breakfast: 2 eggs, grapefruit and black coffee without sugar;

• lunch: salad from any fruit;

• dinner: 2 eggs or lean meat, salad (tomato, cucumber, celery), herbal tea.

Sunday:

• breakfast: 2 eggs, grapefruit and black coffee without sugar;

• lunch: 2 eggs or boiled cold chicken, tomato and grapefruit;

• dinner: 2 eggs or boiled cold chicken, salad (carrots, cabbage, tomato) and black coffee without sugar.

If for some reason you break off and violate the prescribed meal plan, the diet should be restarted. A simple but important rule is that the egg diet for the week always starts on the Monday menu, no matter what day is on the calendar.