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:

• 100 g of boiled chicken egg - 160 kcal ( average weight 1 PC. - 50 gr);
• 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 a huge amount of vitamins, amino acids and other benefits that provide normal functioning body during a 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.

Advantages and disadvantages

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

Advantages

• Does not suffer from hunger;
• ease of cooking;
• variety of recipes;
• formation muscle mass at permanent studies sports;
• persistent results.

disadvantages

• Cholesterol rises;
• lethargy and decreased performance due to lack of carbohydrates;
• constipation, flatulence, bloating, bad smell from the mouth like 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. The best cooking method is 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

egg diet quite strict, as it involves exact observance of 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, lettuce;
• 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 differ more pleasant taste It doesn't have a lot of protein 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 to protein food did 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 of excess weight, an egg diet for 4 weeks is what you need.

With the preparation of the diet will help a detailed menu for every day, compiled 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

In order to diversify the menu and not eat exclusively hard-boiled and soft-boiled eggs for several weeks, we offer recipes for low-calorie dishes. 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. Dilute 60 g of starch in a small amount of 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.

Health Experts and Nutritionists Say Boiled Egg Diet Will Help You lose 11 kilos in 2 weeks.

Many people make serious efforts to lose weight. It is almost impossible to lose weight without reducing your calorie intake, which is why all dieters usually suffer from unbearable hunger.

But here is a diet that will help you lose 11 kilograms in 2 weeks. The main ingredient is eggs.

We know that our body needs in a lot of calories. If we reduce our nutrient intake for a while, we can harm our body, impair metabolism and increase the risk of serious diseases.

Eggs contain protein and many nutrients. This product provides the body with essential vitamins.

Don't Consume junk food for some period of time and you will speed up your metabolism.

To lose weight, try following this 2-week meal plan.

What are the benefits of eggs?

One large egg contains a small amount of carbohydrates, 5 grams of fat, 6 grams of high quality protein and 77 calories. It is important to note that all healthy nutrients are situated in yolk.

Menu for 2 weeks:

1st week:

Monday.

Breakfast: 2 boiled eggs and fruit

Dinner: 2 slices of bread and fruit

Dinner: boiled chicken and salad.

Tuesday:

Breakfast: 2 boiled eggs and fruit

Dinner: boiled chicken and green salad

Dinner:

Wednesday:

Breakfast: 2 boiled eggs and fruit

Dinner: 1 tomato, 1 slice of low-fat cheese bread

Dinner: boiled chicken and salad.

Thursday:

Breakfast: 2 boiled eggs and fruit

Dinner: fruit

Dinner: boiled chicken.

Friday:

Breakfast: 2 hard-boiled eggs

Dinner: 2 boiled eggs and steamed vegetables

Dinner: grilled fish and salad.

Saturday:

Breakfast: 2 hard-boiled eggs

Dinner: fruit

Dinner: stewed chicken and salad.

Sunday:

Breakfast: 2 boiled eggs and fruit

Dinner: tomato salad and vegetable stew with chicken

Dinner: vegetable stew.

2nd week:

Monday:

Breakfast: 2 hard boiled eggs

Dinner: salad and chicken

Dinner: orange, lettuce and 2 boiled eggs.

Tuesday:

Breakfast: 2 hard boiled eggs

Dinner: 2 boiled eggs and stewed vegetables.

Dinner: salad and grilled fish.

Wednesday:

Breakfast: 2 boiled eggs and fruit

Dinner: boiled chicken and salad

Dinner: orange, lettuce and 2 boiled eggs

Thursday:

Breakfast: 2 boiled eggs and fruit

Dinner: stewed vegetables, 2 boiled eggs and low-fat cheese

Dinner: stewed chicken and salad.

Friday:

Breakfast: 2 boiled eggs and fruit

Dinner: tuna salad

Dinner: 2 hard boiled eggs and salad.

Saturday:

Breakfast: 2 boiled eggs and fruit

Dinner: boiled chicken and salad

Dinner: fruit.

Sunday:

Breakfast: 2 hard boiled eggs

Lunch and dinner: stewed vegetables and stewed chicken

Please consult your doctor before embarking on this diet. The menu is quite simple, but to get the desired result, you also need to exercise daily.

1. Lack of feeling of hunger. The saturation of eggs with microelements and easily digestible protein contributes to the feeling of satiety.
2. Hair and nails. The content of vitamins A and E in the composition of eggs plus citrus fruits can strengthen and improve the structure of hair and nails.
3. Leather. As in the case of other protein diets, there is no sagging of the skin in the process of losing weight.
4. Easily tolerated psychologically. A fairly varied diet menu allows you to minimize possible breakdowns.
5. Gets rid of excess fluid in the body.
6. Consolidation of the result obtained long term.
7. The ability to lose more than a kilogram of weight per day.

disadvantages

The main disadvantages of the egg diet include the following:

1. Weakness and dizziness are possible.
2. Eating just three meals a day can make you feel hungry.
3. Sometimes provokes disorders in the work of the gastrointestinal tract.

Contraindications

Before you go on an egg diet, you need to consider that it has a number of contraindications for use:

• period of gestation;
• period breastfeeding babies;
• egg allergy;
• citrus intolerance;
• high cholesterol in the blood;
• atherosclerosis of the arteries;
• diseases of the urinary system;
• disorders in the liver.

Basic rules and principles

In order for the egg diet to be as effective as possible, you must adhere to the following rules:

1. Water. You must drink at least one and a half liters of fluid per day. This will help avoid problems with the digestive system.
2. Cellulose. try to eat a lot raw vegetables or drink pharmacy fiber or bran on an empty stomach. This is basically important point for all protein diets.
3. Vitamins. This is one of the few diets when you do not need to take vitamin and mineral complexes. Moreover, this is highly undesirable, because it can lead to allergic reactions due to a large number eggs and citrus.
4. If you don’t really like chicken eggs, then you can safely replace them with quail eggs (the ratio should be 3/1).
5. Dinner. Try to have your last meal no later than 7-8 pm.
6. Dream. Try to get at least eight hours of sleep. At the same time, it is desirable to go to bed at ten or eleven o'clock in the evening.
7. Cooking. Eggs must be soft-boiled or hard-boiled. In extreme cases, whipping and baking without fat is allowed. All other foods must be raw or steamed, grilled or oven baked. They can also be boiled. Frying is allowed only in a dry frying pan.
8. Spices. Feel free to use your favorite spices or season the products with lemon juice to improve their palatability. However, it is better for you to refuse them if you are still not full.
9. Raw eggs should not be eaten.
10. The diet is not recommended to be repeated more than once or twice a year.
11. In extreme cases, eggs can be replaced with lean meat or low-fat cottage cheese to avoid breakdowns.
12. To obtain a tangible effect of losing weight in more than short time regular physical exercise. You can use our sections with or and draw up the most suitable training plan for yourself, or choose a ready-made one.

Varieties of the egg diet

There are several varieties of the egg diet. All of them are quite effective, although they are designed for different result. Therefore, the choice depends solely on how many kilograms you need to lose and how quickly.

The egg-orange diet, unlike other varieties, is a mono-diet and its entire menu comes down to hard-boiled eggs and fresh oranges or. This nutrition system is ideal if you urgently need to lose a few pounds before any event. The main rule is to drink plenty of water. Eggs and oranges are eaten alternately every hour during the day. The last meal is made no later than eight to nine in the evening. To maintain this diet for more than 5-7 days is contraindicated. 3-4 days is considered ideal. During this period, you can easily lose 2-5 kilograms, depending on the initial weight.

Seven Day Diet

The 7 Day Egg Diet is designed to eat four to six eggs a day. They are a must for breakfast. At the same time, one of the meals at lunch or dinner a couple of times during the week can be replaced with fish or lean meat. Weight loss can be up to 10 kilograms during this period. In some cases, it may be extended for another seven days. Then the menu of the first week is repeated during the second.

Egg diet for 4 weeks

This type of egg diet is the most effective and allows you to lose up to 25 kilograms of weight. An additional advantage is the consolidation of the result for a fairly long time. Despite its longevity, it is fairly easy to carry due to the high amount of fruits and vegetables. During the third week, food intake is generally limited only by how much you can eat.

What can and cannot be eaten?

The egg diet is rightfully considered one of the varieties of protein diets. Therefore, the list of allowed / prohibited products will not differ much. The only exception can be considered high content eggs and citrus.

Approved Products

The list of approved products for the egg diet is quite extensive, which makes it easier to tolerate:

• chicken eggs;
• meat: skinless chicken fillet, lean pork, veal, rabbit;
• white and red fish;
• vegetables: tomatoes, cucumbers, lettuce, lettuce, herbs, root, radish, White cabbage, carrots, asparagus, green beans, eggplant, zucchini;
• fruits: lemons (lemon juice), oranges, grapefruits, apples, tangerines, plums.
• dairy products: unsalted sheep's cheese, low-fat cottage cheese, low-fat milk, low-fat kefir and / or yogurt;
• coffee;
• spices.

Prohibited Products

The list of prohibited foods, in principle, is not very different from most diets:

• sugar;
• alcohol;
• flour products;
• pasta;
• cereals;
• potato;
• confectionery and chocolate;
• fatty meats;
• sour cream;
• mayonnaise;
• nuts;
• soft cheeses;
• vegetable oils;
• any fats;
• fruits: bananas, grapes,.

And, as always, it is advisable to reduce salt intake as much as possible in order to get rid of excess fluid in the body, since salt is known to retain water in the body.

Menu tables on the egg diet

The egg diet is essentially not a mono-diet, as is commonly believed. But nevertheless, it is very strict and does not allow for a serious replacement of these products. But the results will not be long in coming. Below you can see the full menu for both the short seven-day egg diet and the four-week one.

Diet menu for the week

The egg diet for a week is more like a mono diet due to the large number of eggs consumed. However, you can add greens and lettuce and lettuce to diversify the menu. Their calorie content is too small to affect the final result.

Menu for the egg diet for 4 weeks

The four-week version of the detailed egg diet can be roughly divided into two periods. The first of which is the diet itself, and the purpose of the second is to consolidate the result. It is very important to observe the sequence and quantity of these products. In order to diversify the menu somewhat, it is allowed to replace chicken with other types of meat or fish. The same goes for vegetables. You can safely change them based on the list of allowed ones. Grapefruit and orange are interchangeable.

Menu table of the first period.

Menu table of the second period.

It has long been proven that the egg diet, once invented by Professor U. Hamdiy, took root in our lives and helped many who wished to painlessly, quickly and, most importantly, without harm to health, part with fat deposits, improve well-being and appearance. Therefore, if you want to know how to lose weight with eggs in 1 day by 2 kg, we will tell you how it happens. I wonder how eggs can help in losing weight, you might think. Yes, it seems not logical, they always scared us - do not eat more than 1 egg in 2 days, otherwise the walls of blood vessels will clog with harmful cholesterol and you will feel bad. But - thousands of people lose weight with the help of eggs and citrus fruits, and feel great. Let's figure out why, in order to know for sure whether this diet is right for us.

Why the egg diet works

The essence of weight loss is the presence in the yolk of the egg of the notorious biotin, its second name is vit. H, acting as an accelerator of weight loss. He controls how the metabolism of fats behaves and makes sure that they burn well. vitamin, if normal amount in the body, it starts the processes of burning fat reserves and commands, in fact, the entire process of losing weight. In addition, this top commander of your weight fighting army, accelerates carbohydrate metabolism, and these enemies of our beauty do not have time to settle on our beautiful sides and buttocks. Also, biotin helps to absorb proteins, which accelerates weight loss even better. Since eggs take a long time to digest, a lot of energy is spent on them, and a negative energy balance is obtained, which is what is needed when losing weight. If you add more to this - your figure will soon please you!

How to lose weight with eggs and oranges

The fastest result, according to losing weight, is observed with a hard version of the egg diet, which is based only on eggs, water and citrus fruits. It has been proven that yolk carotene in a friendly tandem with citrus citric acid gives the most stunning result. Therefore, if your goal is to lose 2 kg in 1 day, take this diet. Daily menu may include following products.

In the morning: a glass of water with a slice of lemon squeezed into it, 1 soft-boiled egg, green tea (do not put sugar), 1 orange.
Dinner:- 2 eggs (always boil soft-boiled, it is better absorbed), 1 tomato, a piece of boiled beef).
Dinner:- 1 orange.

IN without fail- mineral alkaline water to extinguish citrus acid - up to 2 liters. On such a diet, you, of course, will immediately and quickly lose weight. But fast doesn't mean good. 2 kg in 1 day is a lot. And usually so much weight is lost in the first days in the form of liquid. Fat does not burn out so quickly, and this is not necessary, all processes in the body can be disrupted. It is better to choose a longer option, which is hello to pleasant and expected results.

How to lose weight on an egg diet without compromising health

In order for the egg diet to bring really good results and not spoil your health, you need to approach it correctly and tune in. Choose a time so that you have 3-4 weeks before the expected weight loss result. So you normally enter the diet, get out of it correctly, stretch the time for a longer period. Do not disrupt the vital processes in your body and thereby provoke various pathologies.

In this case, you do not have to starve, which is important, the diet will be satisfying and varied enough, and at the same time effective, and the iodine present in the egg will help burn fat even more. In addition to eggs and citrus fruits, our diet will include meat, fish, vegetables and fruits, so that nutrition will be balanced and correct.

Egg diet menu:

Breakfast of each day may include the following products: 1-2 eggs are required - either soft-boiled or in the form of an omelette with herbs, any citrus, a glass of water (on an empty stomach, with the addition lemon juice), low-fat cottage cheese, citrus juices.

Lunch - 1-2 oranges, boiled meat (preferably chicken breast, beef, turkey), steamed, baked without fat is welcome, salt can be added when cooking meat, as you need to maintain a balance of salt. Steamed fish, boiled, baked, salads are also welcome. For salads great option- carrot plus citrus (same effect of carotene and citric acid), lettuce leaves unlimited. Fit perfectly.

Dinner - a boiled egg, half a large grapefruit, a glass of milk or mineral water. During the week, follow this diet, on the weekend - leave yourself without dinner, drink only mineral water.

Contraindications

If you have problems of the following nature, you should not lose weight on an egg diet:
1. Cardiovascular pathologies.
2. Diseases of the kidneys.
3. Food allergies.

Summing up

For the egg diet to give good result, necessary:

Be sure to drink water.
Chicken eggs with success it is possible to replace quail 1:2.
Go in for sports, intensify physical activity, swim, walk, twist a hoop or - everything will benefit and please you with an additional minus on the scales.

Getting out of the egg diet

So that the lost kilograms do not chase you again, leave all the products from the diet for the first days, adding to them one by one - salads with sour cream, bread, fruits, and your habitual diet. But - if you don’t want to, it will soon again be on the scales with horror - the previously familiar fast food, and discard refined sweets altogether, fat - a minimum, fruits and vegetables a maximum. Necessarily dairy products And physical activities- and the weight will never come back, good luck!