Eggs are a healthy, nutritious and low-calorie product. For the digestion of proteins, the body requires a lot of energy, so their frequent use contributes to rapid weight loss. There are several varieties of egg diet, but the basic principles and menus are similar.
Material Content:
Features of the egg diet
The basis of the menu with such a diet are eggs.
These products contain a huge amount of useful substances:
- Vikasolregulating the process of blood coagulation.
- Niacin, affecting the production of sex hormones, normalizing the functioning of the reproductive system and the brain.
- Choline, improves memory and activates the process of removing toxins from the body.
- Folic acidthat improves the condition of the immune system.
As a result, even with a long diet, the body losing weight does not suffer from a lack of nutrients and vitamins. She is quite satisfying, allows you to stay awake and active.
The main essence of the discussed diet is to reduce the amount of food consumed and the total calorie content of the menu. You can eat several eggs and vegetables in unlimited quantities daily.
Basic nutrition
There are several main rules of the egg diet, which every slimming person must adhere to:
- It is forbidden to eat muffin, ordinary bread and sugar in any form. You will also need to reduce the amount of salt and spices in your diet.
- It is allowed that there are only products from the list of allowed, without interchanging meals.If at least one mistake is made in the menu, the diet will need to start all over again - from the very first day.
- Be sure to consume a large amount of water - unsweetened and still.
- To cope with a strong feeling of hunger between the main meals will help low-fat kefir, vegetable salads. But you can eat them at least 2 hours after breakfast or lunch.
- It is allowed to drink tea or coffee (without milk, sugar).
- Salads can not be salted and watered with dressings.
Food during the diet should be three meals a day without nightly meals. Snacks are allowed only in rare cases when it is not possible to endure hunger.
Recommended and Prohibited Products
The diet in question is quite democratic. You can eat most fruits and vegetables, alternating them with each other so that the same foods do not bother to lose weight. Only potatoes, mangoes, bananas, grapes, dried fruits should be excluded from the general list. Other fruits are fresh. Vegetables can be boiled or baked. The main thing is not to add oil and other fats to them. But it is allowed to spice vegetable dishes with spices, chopped garlic and onions, add a little salt.
A mandatory component of the diet will be citrus. It is best to choose grapefruits for your menu, alternating them with oranges.
It is allowed to eat low-fat cheese, cottage cheese, drink low-fat kefir. The menu can include veal, poultry, red sea fish, rabbit meat. Allowed green and herbal tea.
Any greasy, smoked, or highly salted foods are on the forbidden list. The same applies to sweets, vegetable and butter, any sauces.
7 day egg diet
The 7-day egg diet option is the shortest. From it you need to begin familiarization with the newly selected power system. It is also suitable for those cases when you need to get rid of only a couple of extra pounds.
For seven days, food is taken in three divided doses (not more often than once every 4 hours). The last time you need to eat 4 hours before bedtime. 1 citrus and 3 eggs should be eaten per day. Be sure to drink at least 2 liters of ordinary clean water.
Monday
In the morning, 2 boiled eggs, a whole orange or grapefruit are eaten. For lunch - 90 g of boiled lean red meat, tomato. For dinner, soft-boiled egg, mixed vegetables with orange juice. In the evening you can drink a glass of kefir.
Tuesday
The morning begins with an omelet on the water of two eggs (steamed). For lunch you need to eat vinaigrette without potatoes and dressing, any fruit. For dinner - a boiled egg, a salad of fresh cucumbers. It is allowed to drink a glass of warm nonfat milk.
Wednesday
For breakfast you need to eat 2 fried non-butter eggs with spinach, grapefruit. For lunch - 80 g of chicken without skin. For dinner - boiled egg, half boiled beets and celery root.
Thursday
Breakfast will consist of 2 eggs with a mixture of colored ground peppers and fresh herbs. Lunch - from 170 g of stewed fish. Dinner - soft-boiled eggs, vinaigrette with sauerkraut without potatoes and a glass of low-fat kefir.
Friday
For breakfast, you need to eat a salad of large boiled carrots and two eggs without dressing. For lunch - 120 g of stewed chicken, a salad of mixed vegetables seasoned with kefir. For dinner - a boiled egg with spinach and a slice of cheese.
Saturday
The morning begins with 120 g of cottage cheese and a glass of freshly squeezed citrus juice. For lunch you will have to eat a salad of two boiled eggs, a cucumber, fresh herbs and lettuce, grapefruit. For dinner, drink only mineral water.
Sunday
For breakfast, eat omelet on the water from two eggs, grapefruit. For lunch - 160 grams of grilled chicken without oil, a handful of cherry, orange. Dinner is out again.
Detailed menu for 2, 4 weeks
An egg diet for 2 weeks is made according to all the principles of the previous one. But per day it is allowed to eat 4 eggs, not more than 210 g of fish, poultry or meat per serving.
An egg diet for 2 weeks offers a slimming rather varied and satisfying menu.Breakfast for all 14 days will consist of half a grapefruit and 2 eggs (hard-boiled, soft-boiled or fried without oil).
| Day | Dinner | Dinner |
|---|---|---|
| 1 | Selected Fruit (unlimited) | Boiled meat |
| 2 | Serving of bird without skin, cucumber | 2 fried eggs, salad - a mix of vegetables, cereal bread |
| 3 | 220 g cottage cheese, tomato salad | Serving of veal steamed |
| 4 | Selected fruit in any quantity | Slice of cheese, vegetable mix with lemon juice |
| 5 | Carrots and green peas stew, a slice of cheese | Boiled red fish, salad of allowed fresh vegetables |
| 6 | Selected fruit in any quantity | A portion of boiled meat, a salad of allowed fresh vegetables |
| 7 | Boiled vegetables with skinless poultry | Fresh vegetables in any quantity |
| 8 | Bell pepper, tomato and fresh corn salad with lime juice, grilled meat | 2 soft-boiled eggs, 2 apples, half an orange |
| 9 | Baked fish with assorted vegetables | Glass of kefir, vinaigrette without potatoes and pickled ingredients |
| 10 | 210 g low-fat cottage cheese, 130 g boiled vegetables | Selected fruit in any quantity |
| 11 | Skinless welded bird leg or pair of wings | 2 large soft-boiled eggs, fresh cucumbers in any quantity |
| 12 | Portion of stewed meat in water, large tomato, pear | Boiled fish, salad from any root vegetables |
| 13 | Slice of cheese, dried cereal bread toast, boiled vegetables | Selected fruit in any quantity |
| 14 | Serving of boiled meat, vegetable platter (fresh), 3 plums | Zucchini and carrot stew, 2 fried eggs, orange |
The 4-week egg diet also has a second name - “Maggi's Egg Diet”. For breakfast, you only need to eat eggs with fresh citrus.
First week
| Day | Dinner | Dinner |
|---|---|---|
| 1 | Selected Fruit (unlimited) | Serving of Toasted Meat |
| 2 | Grilled poultry | 2 boiled large eggs, mixed vegetables |
| 3 | Cheese (unlimited), a handful of cherry | A piece of boiled meat |
| 4 | Selected Fruit (unlimited) | Serving of stewed veal, a bunch of fresh parsley |
| 5 | 2 eggs, a bowl of any boiled vegetables | Serving of fried red fish, citrus |
| 6 | Selected Fruit (unlimited) | Portion of boiled veal, Beijing cabbage |
| 7 | Serving of grilled poultry, baked beets, greens, citrus | Any boiled vegetables |
Second week
| 1 | Serving of stewed veal, lettuce leaves | Two eggs, green lettuce leaves |
| 2 | Serving of Braised Poultry, Salad Leaves | Two eggs, sour orange |
| 3 | Boiled fish, fresh cucumbers | Two eggs, grapefruit |
| 4 | Serving of boiled poultry, tomatoes, citrus | Two eggs |
| 5 | Boiled fish, a bunch of fresh herbs | Two eggs |
| 6 | Baked chicken leg, a handful of cherry, cucumber | Variety Fruit Salad |
| 7 | Serving boiled meat, stewed vegetables, citrus | Lunch repeat |
3 week
| 1 | Any fresh sour fruit |
| 2 | Fresh mixed vegetables and boiled vegetables |
| 3 | Fresh mixed vegetables and boiled vegetables |
| 4 | Fish, fresh cabbage, green salad leaves |
| 5 | 2 servings of boiled chicken, any fresh vegetables |
| 6 | One selected fruit with no quantity limit |
| 7 | One selected fruit with no quantity limit |
In the fourth week, the first menu is repeated. Only allowed to double. For example, you can eat boiled, baked and fried meat without oil in an amount of 300-400 g. It is allowed to eat canned tuna without oil, a slice of melon as a dessert.
Cooking recipes
Meatballs
Ingredients: 220 g of minced meat from turkey or veal, a mixture of spices, a little fine salt.
- Stuffing is salted and seasoned with spices.
- Small balls roll out of the mass.
- Meatballs are boiled until cooked in boiling water with bay leaf.
Beetroot salad
Ingredients: 2 beets, a clove of garlic, half a bunch of fresh green onions and parsley, salt, a little vinegar.
- Beets rubs coarsely.
- The crushed root crop is mixed with other ingredients.
- The salad is infused in the refrigerator for about half an hour.
Exercise Diet
Physical activity with an egg diet is not only allowed, but also required.This will speed up the process of losing weight, as well as maintain skin elasticity in the process of quickly getting rid of extra pounds.
You should not choose very complex active sports, such as weightlifting or boxing. After all, the calorie content of the daily diet is losing weight. But you can do swimming, walking, yoga.
Way out of diet
The correct way out of the diet is very important so that the kilograms do not come back. In the first 8-10 days, you need to continue to exclude baking and sweet dishes from your diet. But you can start to eat more fatty dairy products, bread. Sweet tooth can afford to enjoy dried fruits and honey, but in the morning.
It is advisable to continue to eat one boiled testicle and sour citrus of your choice in the first week after completing the diet.
How many kilograms of excess weight can I lose?
On an egg diet, you can reduce the initial weight pretty quickly. The exact amount of kilograms you can get rid of depends on the duration of the power system. For 7 days, it usually takes about 2 kg.
In two weeks it is already possible to lose 4-5 kg. For four weeks - up to 12 kg.
