Egg diets: one-day and week-long. Instant weight loss with eggs: menu, reviews

Low-carbohydrate, protein, budget-friendly and effective - the egg diet is a weight loss system that doesn’t 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 undoubted. And most importantly, this is not a mono-diet, which promises a variety of diet, and not a grueling hunger strike.

Mechanism of weight loss

Egg is enough high-calorie product, as evidenced by simple mathematics:

100 grams of boiled chicken egg - 160 kcal ( average weight 1 piece - 50 g);
100 g of yolk - 352 kcal (weight of 1 piece - 20 g);
100 g of protein - 44 kcal (weight of 1 piece - 30 g).

If you eat 2 eggs per meal, you get enough energy value, but how then does weight loss happen?

All the rest daily ration has a low calorie content, since the amount of carbohydrates and fats consumed is reduced to a minimum;
proteins take a long time to digest, making it easy to survive the time between main meals;
eggs contain a huge amount of vitamins, amino acids and other nutrients that provide normal functioning body during a diet;
such a nutritional system forces 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 wasted.

If you continue to eat 2 eggs every morning after the diet, you can maintain the results achieved for a long time.

Nice bonus. Eggs strengthen bones, joints, immune system and increase mental performance.

Pros and cons

The egg diet has a ton positive characteristics, which will persistently tempt you to use it. And yet much more close attention should pay attention to the disadvantages.

Advantages

Doesn't suffer from hunger;
ease of cooking;
variety of recipes;
formation muscle mass at constant studies sports;
lasting results.

Flaws

Cholesterol increases;
lethargy and decreased performance due to lack of carbohydrates;
constipation, flatulence, bloating, bad smell from the mouth as 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-weekly diet risks ending serious problems with the stomach.

If you overlook even one flaw, health complications may arise later. So weigh the pros and cons in advance.

Contraindications

To prevent complications, you must first study the contraindications:

allergy;
pathologies 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.

Give preference to soft-boiled eggs, as they are better digestible.
The maximum number of eggs that can be eaten per day is 4 pieces.
Limit your salt intake.
If you fry, do it without oil. The optimal cooking method is baking.
Dinner - 4 hours before going to bed.
Snacks are excluded.
Daily water consumption is at least 2 liters.
If a four-week egg diet is chosen, the weight loss process should be monitored by specialists.
The weekly version has the best effect on your figure and health than others.
Of the physical activities, you should leave only morning exercises, hiking, . Gym and running without the support of carbohydrates can be very draining.

This diet is characterized by eating citrus fruits for breakfast, which is not without reason. In tandem with eggs, they prolong the feeling of fullness and promote even more fast weight loss. Grapefruits are especially useful.

Just a note. Try to use only fresh eggs that are less than a week old. Starting from day 8, they lose amino acids.

Product Lists

The egg diet is quite strict, as it requires strict adherence to 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, eggplant, cucumbers, radishes;
legumes: beans, green peas;
greens, lettuce;
lean meat: beef, chicken, rabbit, turkey (but without skin);
lean fish (haddock, pollock), seafood;
low-fat dairy products;
bread: toast, grain bread, bran, diet crackers;
drinks: tea, herbal infusions, chicory (without milk or sweeteners);
salad dressings: lemon juice, ginger, balsamic vinegar.

Prohibited:

mayonnaise;
rich broths.
carbohydrates: pasta, baked goods, 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, lemonades, alcohol;
sweets: candies, sugar, chocolate, honey;
dressings: mayonnaise, soy sauce, ketchup.

If you slip up and allow yourself something from the prohibited list, nutritionists advise starting the diet from the very beginning.

Options

Since the egg diet does not apply to monostarvation and involves a fairly expanded list of auxiliary products, there are many variations.

The most popular, perhaps, is Maggi. Good results helps to achieve a two-week diet for egg whites, with which, however, you should be more careful due to numerous contraindications and side effects.

A diet based on egg yolks is much easier to tolerate, since the dishes differ more pleasant taste, it doesn't have much protein. However, you won't lose many kilograms.

If you are interested in one of these weight loss systems, see them for more detailed description in separate articles:

Keep this in mind. For weight loss, you can use not only chicken, but also quail eggs. They have much more protein.

Using this technique, you can lose weight quickly (express diets for 3 days) and for a long time (arrange a marathon for a month). It all depends on how many kilograms you need to lose. If no more than 5, look for options for 1 week so that protein food did not harm the body. If from 5 to 10, you can take a closer look at the menu for 2 weeks. If the problem amounts to tens of kilograms excess weight, the egg diet for 4 weeks is what you need.

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 you will have to start every day with the same breakfast. It consists of half a citrus and 2 eggs. If the serving quantity is not specified, 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.

1 week

2 week

3 and 4 weeks

Despite the fact that foods can be eaten in unlimited quantities, it is worth controlling your appetite.

Recipes

To diversify the menu and avoid eating exclusively hard-boiled and soft-boiled eggs for several weeks, we offer recipes for low-calorie dishes. They will fit perfectly into this system nutrition.

Protein fitness salad

Ingredients:

300 g chicken fillet;
50 ml low-fat sour cream;
2 eggs;
3 lettuce leaves;
garlic clove;
basil.

Preparation

Cut the fillet into small pieces and fry in a dry frying pan until golden brown. Salt and pepper.
Chop the basil and add to the chicken.
Chop the garlic and add to the salad.
Boil, peel, cut eggs into pieces, add to salad.
Season with sour cream.
Mix.
Place on lettuce leaves.

Ingredients:

2 liters of broth (vegetable or chicken);
100 grams of corn starch;
6 eggs;
soy sauce;
30 g (ground or fresh, finely chopped);
2 cinnamon sticks;
200 grams of tofu cheese;
200 grams of Chinese cabbage;
green onions;
a few cloves of garlic.

Preparation

Add ginger, chopped garlic, tofu cubes, and soy sauce to the boiling broth.
Dilute 60 grams of starch in a small amount of water and knead so that there are no lumps. After this, after 15 minutes of stewing the soup on the stove, pour the resulting solution into it.
Cook for 5 minutes.
In a separate container, beat the eggs with the remaining starch.
Cut Chinese cabbage into strips.
Pour the egg-starch mixture into the soup, add cabbage.
Cook for 10 minutes.
Sprinkle with herbs before use.

Diet omelette with chicken and mushrooms

Ingredients:

20 ml;
bulb;
50 grams of boiled chicken fillet;
8 champignons;
8 small tomatoes;
parsley;
4 eggs;
20 grams of grated cheese;
20 grams of sweet pepper.

Preparation

Heat oil in a frying pan.
Fry chopped onion.
Finely chop the fillet, add to the onion, fry for 2 minutes.
Cut the champignons into 4 parts and add to the omelette.
Cut each tomato into 4 parts and place in a frying pan.
Chop the parsley and add to the omelette.
Beat eggs with a tablespoon of water. Salt and pepper.
Pour into the pan, fry for 3 minutes.
Sprinkle the omelette with grated cheese and place on the grill until browned.
Before serving, sprinkle with sweet pepper rings and chopped parsley.

Despite the fact that eggs can be used to cook a huge amount dietary dishes, without salt and dressings, most of them lose their excellent taste. And even if you can enjoy them in the first 2-3 days of the diet, the four-week marathon risks ending much earlier. Therefore, in order to try this weight loss system for yourself, you must either really love this product, or take into account only short-term options.

For those who want to get rid of extra pounds but not having the patience to test constant feeling hunger, there is an excellent remedy - an egg diet for a week. This technique helps you fight for your slimness, achieve excellent results without discomfort and side effects, which can arise due to the low nutritional value of some techniques.

Is it possible to lose weight on eggs?

The egg diet is a specially designed nutrition system where the main product is the egg. It helps you quickly lose excess weight. At the same time, there is always a feeling of satiety, because the main food product has a negative calorie content - it takes a long time to digest (3-4 hours) and the body spends much more calories on assimilation than it receives in return. The nutritional value of this product is due to its excellent mineral composition(iron, calcium, cobalt, iodine, phosphorus), vitamin complex (B1, B12, B6, B2, D, A, E, K).

The speed of action of the egg diet is explained by the biotin (vitamin H) contained in this product. It is a kind of accelerator of the process of burning fat deposits by the body, regulates metabolic processes. At the same time, biotin accelerates the processing of carbohydrates, they do not have time to be converted into fats. Protein (plant or animal origin), under its influence, is completely absorbed, so a feeling of satiety occurs. Losing weight on eggs is an effective, effective low-carb nutrition system.

Egg-orange diet for 7 days

This technique is also called European. It is based on two components: oranges and chicken eggs. The combination of low-calorie, complete protein and citrus allows you to effectively lose excess weight (up to 9 kg) using an egg-orange diet for 7 days. One of the advantages is that you don’t have to cook at all! If you follow it, you should adhere to some rules:

drink a lot of liquid (volume - 1.5 liters per day minimum), it is advisable to drink clean water without gas, unsweetened green tea;
limit coffee consumption, do not drink alcohol, do not smoke;
You can replace the orange with grapefruit;
Reduce physical activity this week.

Food can consist of only six eggs and six oranges a day, but maintaining such a diet is not easy; here is a more gentle option (its effectiveness is also high). Egg-orange diet for 7 days:

Day of the week
Monday	orange, 2 eggs	Boiled chicken(150 g), egg, orange	200 g chicken, a glass of kefir 1%
	2 eggs, a glass of juice (not store bought)	150 g chicken, two oranges	2 eggs, orange, glass skim milk
	green tea and one egg	200 g boiled meat and grapefruit
	you can cook an omelette	vegetable salad + chicken 200 g	one egg + two oranges
	salad: boiled carrots, greens, sour cream	glass of freshly squeezed citrus juice and two fresh carrots	one egg, boiled (stewed) fish – 200g
	cottage cheese (150 g), orange	Two oranges and two eggs	mineral water
Sunday	2 eggs and orange	meat (200), half a grapefruit	mineral water

Boiled egg diet

An egg diet for 1 week, which is based on boiled eggs, is low-carbohydrate. It is worth considering that the boiled egg diet is only suitable for healthy people. Strict meal regimen - three meals a day, snacks are not allowed, drink plenty of fluids. Lunch must be no later than 18.00. Chicken eggs for weight loss can be alternated with quail eggs - 2 quail eggs replace 1 chicken egg.

Egg diet for 7 days, menu:

Monday and Tuesday the menu is the same - three meals, one egg and an apple, tea without sugar, coffee.
Wednesday. Breakfast – tea or coffee, 2 eggs. Lunch – spinach, boiled veal 100 g. Dinner – water.
Thursday. Breakfast – one egg, unsweetened coffee. Lunch – steamed or boiled fish 200 g. Dinner – 2 eggs.
Friday. Breakfast – tea (coffee), 2 eggs. Lunch – one tomato and 200 g of steamed fish.
Saturday. Breakfast is the same as on Friday. Lunch – boiled beef 100 g. Dinner – boiled rabbit meat 100 g (can be replaced with veal).
Sunday. Breakfast is the same. Lunch – any boiled vegetable 100 g, chicken meat 200 g. Evening – 100 g chicken fillet.

Yolk diet for weight loss

Egg yolks for weight loss, use in the morning, no more than 2 pieces, hard-boiled eggs (cook for 7 minutes). During this diet, a healthy and active image life, drinking plenty of fluids, taking vitamins. The yolk diet for weight loss should last no more than 21 days. The egg diet for weight loss comes in different variations. Here is one of them:

Monday. Breakfast is the same all week - 2 yolks, an orange or half a grapefruit, unsweetened tea. Lunch: chicken fillet 200 g, green apple. Dinner: salad (orange, apple, kiwi) and low-fat yogurt.
Tuesday. Lunch: cucumber and boiled meat 200 g. Dinner: salad (cucumber, raw carrots, pepper).
Wednesday. 250 g of cottage cheese (low-fat), vegetable salad, a small piece of black bread. Dinner: chicken breast baked with various vegetables (total serving weight 200 grams).
Thursday. Lunch: pear or apple (fruit - any quantity). Dinner: chicken, vegetable salad with a spoonful of yogurt or low-fat sour cream.
Friday. Lunch: stewed vegetables (stew) 200 g, a couple of pieces of hard cheese. Dinner: fish (sea) 200 g, fresh or stewed vegetables.
Saturday. Lunch: apples and kefir (glass). Dinner: lean meat, salad (fruit, spoon of yogurt).
Sunday. Lunch: low-fat soup, tomato, cucumber. Dinner: baked, steamed vegetables.

Egg diet Osama Hamdiy

If you follow Osama Hamdia's egg diet, it is possible to lose 28 kg of excess weight in 28 days. According to the rules of the method, meals do not change places, dishes are prepared without fat, the product can be consumed unlimitedly if its quantity is not indicated on the menu. Every morning the diet (all week) is the same - two eggs (soft-boiled, or hard-boiled) and an orange or half a grapefruit. Approximate diet for a week:


Monday	seasonal fruits	chicken or beef (grilled)
	chicken breast, orange, tomato	orange, lettuce, greens
	tomato, piece of hard cheese, toast	same diet as on the first day
	seasonal fruits	salad (cabbage, greens, carrots), lean meat
	2 eggs, zucchini, peas and boiled carrots	boiled seafood or sea fish, orange (grapefruit)
	repeat the menu for the first day	vegetable salad, lean meat
Sunday	chicken fillet, vegetables, orange	boiled vegetables

Egg-kefir diet

Another effective way lose weight without problems - egg-kefir diet. This egg diet for a week is simple, easy to tolerate, the first results of weight correction are visible after 3 days of the diet. You need to drink kefir ( total quantity one and a half liters) during the day. Eat two eggs in the morning. Add to each day of the week following products:

Monday – boiled potatoes 4 pcs.;
Tuesday – 150 g chicken meat;
Wednesday – beef up to 200 g;
Thursday – fish (150 g);
Friday – apples (1 kg) or vegetable salads;
Saturday and Sunday – eggs (you can use yolks), kefir and water.

Egg white diet

Protein, which is part of the protein, helps build muscle mass by burning large number fat 1 protein contains only 16 kcal, so an omelet for breakfast will allow you to charge your body with energy for the whole day, without the threat of gaining weight. The egg white diet is the most extreme of all diets. The main rules: drink water, do not eat at night, observe meal times, do not have snacks. Recipe: take any menu for the week from the above, eat only egg whites.

Video: chicken egg diet

Do you want to know how to lose weight by 2 kg with eggs in 1 day without harming your health? Then you have opened the right article. We will look at whether it is possible to lose weight on eggs, and also find out whether your body will say “thank you” for these experiments on it.

Eggs: benefits and harms

Eggs are good for our body, there’s no point in arguing. But, as in any business, you cannot reach the point of fanaticism. For example, you found out that eggs are healthy and necessary, you bought a tray of eggs, boiled them and eat them for breakfast, lunch and dinner.

In eggs, more precisely, in egg whites, great content animal building protein. The same one that helps our muscles grow and strengthen. Egg whites contain a minimum of calories and are consumed by people who play sports and regularly train in gyms.

But in addition to the protein, the egg also consists of a yolk, which is full of nutrients, vitamin phospholipids and microelements.

Egg diet for 1 day

And so, if you decide to lose weight on eggs (it’s also possible great option express diet with cottage cheese), then the first thing you need to do is choose quality eggs. You can take factory eggs or homemade ones. If you love homemade eggs, they are the healthiest, then you should be 100% sure of their freshness.

Look at the photo with eggs. A fresh egg lies flat on the bottom, it does not rise. Now you know how to choose fresh eggs, move on to the next step.

A few secrets of the egg diet:

eggs must be fresh;
You can drink the eggs raw or boil them until cooked “in a bag.” Hard-boiled eggs take longer to digest in the stomach, creating heaviness;
drink more clean water, because animal protein causes a feeling of thirst;
In addition to eggs, you can eat low-calorie vegetables and fruits, but in limited quantities.

Egg one-day diet menu:

breakfast: 1 egg, green tea and, if desired, 1 fresh cucumber;
dinner: 1 egg and 1 green apple.

By the way, did you know that one chicken egg has a calorie content of about 80 kcal. So, if you calculate the total calorie content above the proposed diet, you will get a figure close to 500 kcal. This is for ordinary person very little, read the article about calorie intake. But sometimes you can spend such days as a relief, the main thing is not to get carried away.

This unloading will help you get rid of extra pounds, and their amount depends on your current weight.

Weekly egg diet menu

If you have gained more than 1-2 extra kg, then one day diet in this case it will not help. We offer you a weekly diet menu, you can change your diet, because they will be offered according to several lunch options, dinners, etc.

breakfast: 1 egg, green tea and 1 fresh cucumber;
or breakfast: 1 egg, 5 any nuts and coffee;
second breakfast: 1 egg and coffee or tea without sugar;
or second breakfast: 1 egg and 50 g low-fat cottage cheese;
lunch: 1 egg, 1 small tomato and a teaspoon olive oil. You can make a simple salad from these ingredients;
or lunch: 1 egg, half an orange, 1 tsp. soy sauce, 50 g lettuce leaves. Mix all these ingredients and get a delicious salad;
dinner: 1 egg and 1 green apple;
or dinner: 1 egg and 100 g cauliflower (can be replaced with asparagus).

Here are two menus for your choice, they even have small recipes for delicious and light salads. Don't forget about physical activity . If you don’t have time at all, study at home, for example. Read reviews from girls who have tried the egg diet.

An egg diet for 1 week can easily transform your figure into better side, and if followed for 4 weeks, make almost any woman slim, without noticeable fat deposits. You can find many reviews from women who, after a month of quite strict diet were able to wear clothes several sizes smaller. What is the secret of the one-week egg diet and the four-week one?

First, about the benefits of eggs. Proteins are necessary for our body at any age, but especially when we are young. Doctors recommend to everyone without exception healthy people With normal level cholesterol in the blood, eat 1-2 eggs a day. First, this food is very nutritious and relatively low in calories. And secondly, it contains a number necessary for the body vitamins and microelements.

How to cook this product for him to bring maximum benefit? Of course, you should not eat eggs raw, to avoid dangerous infections like salmonellosis. To avoid it, it is recommended to cook the eggs longer, hard-boiled. However, more will be retained in the eggs. useful substances, if you cook them for a short time, that is, cook them soft-boiled. Actually, it is this method of preparation that the egg diet for 4 weeks recommends. Such a long-term diet will allow you to lose up to 10 kg (the figure depends on the initial data). During this period, the body adopts a new diet, this allows you to maintain the results for a long time. During this diet, it is important not to deviate from your diet. An egg diet for 7 days will also bear fruit, albeit more modestly - due to the loss of 1-3 kilograms of weight.

Let's move on to the menu.

We will not describe breakfast for each of the 28 days, since it is approximately the same. Every morning it is recommended to eat half of any citrus fruit available in the house (be it orange, lemon, grapefruit or tangerine - it is advisable to change the fruit for breakfast every day), and a couple of soft-boiled eggs.

Week 1

Monday.

For lunch. One type of fruit, you can eat fruit in almost any quantity. During the day, carbohydrates obtained from fruits will not lead to obesity in the future.

For dinner. Meat cooked in any way you know. What kind of meat? Any, with the exception of fatty varieties.

Tuesday.

For lunch. Chicken or turkey in any preparation. Remove the skin from the carcass first.

For dinner. Vegetable salad, one loaf of bread, citrus, 2 eggs - boiled, preferably soft-boiled.

Wednesday.

For lunch. Low fat cheese and not salty. For example, feta cheese or Adyghe cheese. Bread or toast.

For dinner. Any meat except, perhaps, fatty lamb.

Thursday.

For lunch. As many fruits as you want, but only 1 type. It is better not to eat grapes and bananas due to their high sugar content.

Dinner: vegetable salad, lean meat - any, but not lamb: boiled, fried, minced meat.

Friday.

For lunch. Vegetables - boiled (it is advisable to avoid legumes), boiled (preferably soft-boiled) 2 eggs.

For dinner. Fish - lean (fried, boiled - optional), 1 citrus, vegetable salad without dressing.

Saturday.

For lunch. Fruits of 1 type (except bananas) - as much as you want.

For dinner. Salad (vegetable), seasoned with vegetable or olive oil, lean meat - any, but not lamb.

Sunday.

For lunch. Turkey or chicken baked in the oven. Remove the skin first. Boiled vegetables, tomatoes - quantity at the discretion of the person losing weight; 1 citrus.

Dinner: boiled vegetables (potatoes, cabbage, carrots, celery, etc.).

Week 2

Monday.

For lunch. From carbohydrates - vegetables in the form of stew or raw (salad) + proteins (lean meat).

For dinner. 2 boiled (preferably soft-boiled) eggs, 1 citrus, vegetable salad.

Tuesday.

For lunch. We repeat Monday’s diet, only the type of meat and vegetables can, and should, be different so that the diet remains more or less balanced.

For dinner. 1 citrus, 2 eggs (soft-boiled).

Wednesday.

For lunch. Rabbit or turkey meat, garnish with a light vegetable salad.

For dinner. Grapefruit and eggs.

Thursday.

For lunch. As much low-fat cheese as you want, 2 eggs, vegetables (preferably in the form of a stew, it is advisable to avoid peas, beans and other legumes).

For dinner. 2 eggs.

Friday.

For lunch. Boiled or oven-cooked low-fat fish.

For dinner: 2 eggs.

Weekends.

For lunch. Low fat meat, 1 orange, steamed vegetables.

For dinner. Chicken in any preparation. The benefits for the body will be maximum if you take fresh chicken or buy chilled breast or fillet in the store. The main thing is to cook without skin. Stewed vegetables, tomatoes - any quantity, 1 citrus.

Week 3

Monday.

Fruit day. Moreover, it is not at all necessary to eat only 1 fruit. Fruits can be eaten in any combination and quantity. Only people prone to allergies need to be careful with the quantity. It is not recommended to consume dried fruits, bananas and apples as high-calorie foods.

Tuesday.

On this day you can eat vegetables, vegetable salads; exclude the combination of vegetables with high content starch with cereals.

Thursday.

Boiled fish, garnished with fresh salad white cabbage and cucumbers. These products should be evenly distributed over 4-5 meals.

Friday.

Rabbit meat and vegetable stew, cooked in water without adding vegetable or animal fats.

Saturday, Sunday.

Fruit days (see Monday).

Week 4

Monday.

A quarter of a chicken carcass (it is advisable to eat the breast); 4 small cucumbers and tomatoes, canned fish (without oil), 1-2 bread, fruit - 1 citrus.

Tuesday.

Cucumbers - four pieces, tomatoes - 3; 2 pieces of meat (200 g); 1 toast

Wednesday.

Cottage cheese: a small package of low-fat cottage cheese (you can prepare it yourself from skim milk and kefir, or sourdough), stewed and fresh vegetables, 1 citrus, 1 loaf.

Thursday.

1/2 chicken carcass, 1 cucumber and 3 tomatoes (you can make a salad out of them by adding a drop of olive oil and onions). It is permissible to eat fruits, except those that are very sweet.

Friday.

More greens, two eggs, 3 tomatoes, citrus.

Saturday.

120-130 grams of feta cheese or Adyghe cheese, bread, yogurt and low-fat cottage cheese(to replenish calcium), grapefruit, a small amount of vegetables.

Sunday.

Canned fish (without oil), low-fat cottage cheese, vegetables in any form, 1 piece of toast, citrus.

This diet is not suitable for people with egg allergies or people with cardiovascular problems. Before you try this weight loss method, it is better to get a doctor's opinion about possible contraindications just for you, since even an egg diet for a week can be potentially dangerous. Lose weight, but be sure to be healthy!

General rules
Authorized Products
Menu (Power Mode)
Contraindications
Pros and cons
Comments from nutritionists
Egg diet: reviews and results
Diet price

General rules

The egg diet for weight loss is a type of protein-low-carbohydrate diet, the main product of which is chicken eggs. The essence of diets of this type is a sharp restriction in the diet of foods containing carbohydrates and fats with sufficient availability of foods containing protein. Among such diets for weight loss, the egg-white diet based on chicken or quail eggs occupies a special place. Chicken egg being low-calorie product, at the same time has a high nutritional value, due to its chemical composition.

Content of basic food nutrients in chicken eggs,%

Egg whites contain ovalbumin, ovotransferrin, lysozyme, ovomucin, ovoglobulins, containing an optimal set of essential amino acids, extremely important for normal human life - isoleucine, methionine, leucine, threonine, valine, histidine, phenylalanine, tryptophan. Yolk contains 2.8 g of proteins, 134 mg cholesterol, 4.50 g fat and 0.61 g carbohydrates. The fat composition is represented by phospholipids and triglycerides and contains both polyunsaturated (linolenic, linoleic acid), and monosaturated (oleic, palmitoleic) and saturated fatty acids(stearic, palmitic).

IN chicken egg contains almost all the main macro/microelements (sodium, calcium, magnesium, phosphorus, potassium, sulfur, chlorine, copper, iodine, iron, zinc, selenium, manganese, fluorine) fat/water soluble vitamins and provitamins ( A, E, RR, β-carotene, B1, B6, B12, B2, B5, D, N-biotin, TO, Kholin).

The chemical composition of eggs can vary within small limits and is determined by the breed of chickens, the diet of the birds, their age, and living conditions (home-grown in a confined space, home-fed in a confined space, free-range, in a poultry farm). Cooking eggs, if no additional product (for example, oil) is added chemical composition and the calorie content of eggs does not change. Only dietary eggs are used for the diet.

What is a dietary egg and how does it differ from a table egg? What can you replace eggs with?

A dietary egg is an egg whose shelf life is no more than seven days after laying. There is another group of eggs - table chicken eggs, the shelf life of which is 25 days. There are no qualitative or quantitative differences in dietary and table eggs. Eggs are the best source of protein among all natural products, both in content and digestibility, which is at the level of 92% and exceeds the digestibility of proteins in meat, fish and dairy products. Therefore, there is no similar substitute for eggs.

The digestibility of eggs depends on their type culinary processing. Raw eggs are the worst digestible (about 50%), which is due to the presence of antitryptase, which is an inhibitor trypsin, actively involved in the process of protein digestion. Therefore, the diet is raw eggs not practiced. At thermal effects per egg, as the protein structure denatures, their digestibility increases to 92%, since structural changes protein allow digestive enzymes It is relatively easy to influence the peptide bonds of proteins. However, complete denaturation of proteins also reduces their digestibility, so there is no need to boil or fry eggs for a long time. The best option- fried eggs or soft-boiled eggs, the digestibility of which is the highest.

There are several options for the egg diet. The most strict is the mono-diet on eggs, which is based on hard-boiled eggs (up to 5 pieces per day) and a ban on the consumption of any other foods. During this diet, you are allowed to drink only unsweetened green tea and water. This diet is most often designed for 3 days or 5 days. A strict egg diet is extremely unbalanced and is psychologically difficult to tolerate. As an option for such a diet, there is an egg-grapefruit diet, in which you are allowed to eat ½ or a whole grapefruit at each meal, which accelerates fat burning.

A more popular diet option with a longer term are various variations of more gentle egg diets, in the diet of which it is allowed to include other protein products- dietary meats, citrus fruits and fruits with minimal carbohydrate content. Thus, an egg diet for 7 days allows the inclusion of boiled or steamed eggs in the diet. dietary meat or lean fish. That is, for 7 days you are allowed to eat 200-250 g daily for lunch and at each meal, together with eggs, eat 1 orange or grapefruit.

It is the combined action biotin contained in a chicken egg and citric acid in citrus fruits, it can significantly speed up metabolism, which leads to rapid weight loss. Therefore, the combination of eggs and citrus fruits is prerequisite weekly diet. The egg diet for 1 week allows you to lose 3-4 kg of body weight. In addition, an extended weekly diet is easier to tolerate than a strict 3-day mono-diet on eggs.

The most popular option is the egg diet for 2 weeks. The menu for 2 weeks alternates foods containing protein (eggs, fish and meat) with citrus fruits (oranges, grapefruits) and non-starchy vegetables and fruits, which promotes effective and rapid breakdown of fat. With such a diet there is practically no feeling of hunger, and increased content vegetables and fruits saturate the body with vitamins and macro/microelements. At egg diet for 2 weeks it is recommended:

Eliminate any type of fat from your diet. For dressing it is recommended to use soy and tomato sauces or ketchups that do not contain oil.
Eat vegetables in a variety of forms (raw, in salads, boiled or stewed) without adding oil. Season vegetable salad with lemon juice.
Eggs can be eaten in any form (except raw) - hard-boiled, soft-boiled and fried without oil.
Salt and sugar are completely excluded from the diet.
Strictly comply drinking regime- the amount of free liquid at the level of 2 l/day, mainly in the form of herbal, fruit and green tea, rosehip decoction, non-carbonated mineral water.
It is not permissible to replace products on the menu, you can only exclude something altogether (for example, fish for dinner on a given day).
The diet is strict three times a day. Snacks between main meals are completely excluded.
Dietary nutrition should be accompanied by increased, within reasonable limits physical activity, since the diet contains a sufficient amount of protein.

On an egg diet, in 2 weeks, as evidenced by reviews from those who practice such a diet, you can “lose” 5-7 kg of weight. A slightly more strict option is the egg white diet. The only difference is that the whole eggs are not consumed, but only the egg white.

As close as possible to rational nutrition is a 4 week egg diet. Her diet is further expanded due to the additional inclusion of such products as low-fat cottage cheese or low-fat cheese, bran bread from wholemeal flour, low-fat fermented milk products no additives. Almost all vegetables (except potatoes and cauliflower) and fruits (except banana, grapes, dates) are allowed.

Fruits and vegetable dishes cover the body's need for water-soluble vitamins, and their presence in the diet improves the digestibility of animal proteins, and also normalizes motor function Gastrointestinal tract and intestinal biocenosis. In a more gentle version of the egg diet, it is allowed to consume for a month vegetable oil for dressing salads in an amount of no more than 1 teaspoon per day.

With any version of the egg diet, the inclusion of any other foods in the diet, as well as the consumption of alcoholic beverages, is not allowed. It is recommended to take vitamin-mineral complex tablets.

During a long-term diet, it is extremely important to exit it correctly:

In the first week after completing the egg diet course, continue to include daily diet food 2 eggs and 1 orange (grapefruit).
Go to fractional meals: 4-6 meals, increase portions and expand your diet gradually: first, lean red meat, cheeses, dried bread, higher-fat dairy products, vegetable oil, and only in the third week after the diet introduce fried, smoked and fatty foods and dishes.
Don't overuse sugar and salt. Maintain drinking regime.

Authorized Products

The egg diet includes chicken (quail) eggs prepared in any way (hard-boiled, soft-boiled, fried eggs, egg white omelet). A must-have product The diet includes citrus fruits (grapefruit, orange). With an expanded version of the diet, the diet includes boiled (without skin) meat of chicken, turkey or rabbit, as well as low-fat varieties river and sea fish.

At long term while on a diet, low-fat cottage cheese and fermented milk products, low-fat cheeses, fruits and non-starchy vegetables - cucumber, asparagus, all types of cabbage (except cauliflower), green peas, garlic, spinach, onions (leeks, shallots, onions, chives), lettuce, sweet pepper, both raw, in the form of salads, and boiled, stewed and baked. For drinking you can use still table water, rosehip decoction, herbal, fruit and green teas.

Table of permitted products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
eggplant	1,2	0,1	4,5	24
dried white cabbage	15,0	1,4	48,0	278
boiled broccoli	3,0	0,4	4,0	27
Brussels sprouts	4,8	0,0	8,0	43
kohlrabi cabbage	2,8	0,0	10,7	42
red cabbage	0,8	0,0	7,6	24
Chinese cabbage	1,2	0,2	2,0	16
savoy cabbage	1,2	0,1	6,0	28
watercress	2,3	0,1	1,3	11
red onion	1,4	0,0	9,1	42
onion	1,4	0,0	10,4	41
carrot	1,3	0,1	6,9	32
cucumbers	0,8	0,1	2,8	15
salad pepper	1,3	0,0	5,3	27
arugula	2,6	0,7	2,1	25
celery	0,9	0,1	2,1	12
tomatoes	0,6	0,2	4,2	20
dill	2,5	0,5	6,3	38
zucchini	1,5	0,2	3,0	16
garlic	6,5	0,5	29,9	143
Fruits
grapefruit	0,7	0,2	6,5	29
lemons	0,9	0,1	3,0	16
apples	0,4	0,4	9,8	47
Dairy products
kefir 1%	2,8	1,0	4,0	40
Meat products
rabbit	21,0	8,0	0,0	156
Bird
steamed chicken breast	23,6	1,9	0,0	113
Eggs
omelette	9,6	15,4	1,9	184
fried egg	11,9	15,3	0,7	192
hard-boiled chicken eggs	12,9	11,6	0,8	160
soft-boiled chicken eggs	12,8	11,6	0,8	159
chicken eggs (poached)	12,7	10,9	1,2	159
quail eggs	11,9	13,1	0,6	168
Fish and seafood
seaweed	0,8	5,1	0,0	49
Non-alcoholic drinks
mineral water	0,0	0,0	0,0	—
instant chicory	0,1	0,0	2,8	11
green tea	0,0	0,0	0,0	—
Juices and compotes
rose hip juice	0,1	0,0	17,6	70

* data is per 100 g of product

Fully or partially limited products

The egg diet does not allow the inclusion in the diet of any red meat and products made from it (offal, bacon, sausages, canned meat, ham, sausages), animal and cooking fat, butter and vegetable oil, cereals, white rice, pasta, bakery products. All salted vegetables, smoked meats, and preserves are excluded.

The consumption of honey, sugar, jam, ice cream, chocolate, preserves, sweets and cream-containing products is prohibited. All fatty fermented milk products - sour cream, cheese, cream, kefir/ryazhenka with a high fat content - are completely excluded from the diet. The consumption of salt and alcohol-containing drinks, black tea and coffee is prohibited.

Table of prohibited products

	Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
vegetables legumes	9,1	1,6	27,0	168
potato	2,0	0,4	18,1	80
Fruits
bananas	1,5	0,2	21,8	95
mango	0,5	0,3	11,5	67
Berries
grape	0,6	0,2	16,8	65
Mushrooms
mushrooms	3,5	2,0	2,5	30
Nuts and dried fruits
nuts	15,0	40,0	20,0	500
Snacks
potato chips	5,5	30,0	53,0	520
Cereals and porridges
porridge	3,3	1,2	22,1	102
rice	6,7	0,7	78,9	344
white rice	6,7	0,7	78,9	344
Flour and pasta
pasta	10,4	1,1	69,7	337
pancakes	6,1	12,3	26,0	233
dumplings	7,6	2,3	18,7	155
pancakes	6,3	7,3	51,4	294
Bakery products
buns	7,2	6,2	51,0	317
bread	7,5	2,1	46,4	227
Confectionery
jam	0,3	0,2	63,0	263
jam	0,3	0,1	56,0	238
candies	4,3	19,8	67,5	453
cookie	7,5	11,8	74,9	417
cake	3,8	22,6	47,0	397
dough	7,9	1,4	50,6	234
Cakes
cake	4,4	23,4	45,2	407
Chocolate
chocolate	5,4	35,3	56,5	544
Raw materials and seasonings
seasonings	7,0	1,9	26,0	149
mayonnaise	2,4	67,0	3,9	627
honey	0,8	0,0	81,5	329
Dairy products
milk	3,2	3,6	4,8	64
condensed milk	7,2	8,5	56,0	320
Cheeses and cottage cheese
cheese	24,1	29,5	0,3	363
cottage cheese 18% (fat)	14,0	18,0	2,8	232
Meat products
fatty pork	11,4	49,3	0,0	489
pork fat	1,4	92,8	0,0	841
salo	2,4	89,0	0,0	797
Sausages
boiled sausage	13,7	22,8	0,0	260
smoked sausage	28,2	27,5	0,0	360
smoked sausage	9,9	63,2	0,3	608
sausages	10,1	31,6	1,9	332
sausages	12,3	25,3	0,0	277
Bird
smoked chicken	27,5	8,2	0,0	184
duck	16,5	61,2	0,0	346
goose	16,1	33,3	0,0	364
Eggs
eggs	12,7	10,9	0,7	157
Fish and seafood
fish	18,5	4,9	0,0	136
salted fish	19,2	2,0	0,0	190
caviar	36,0	10,2	0,0	123
canned fish	17,5	2,0	0,0	88
semi-finished fish products	12,5	6,7	14,7	209
Oils and fats
butter	0,5	82,5	0,8	748
creamy margarine	0,5	82,0	0,0	745
coconut oil	0,0	99,9	0,0	899
animal fat	0,0	99,7	0,0	897
cooking fat	0,0	99,7	0,0	897
Alcoholic drinks
white dessert wine 16%	0,5	0,0	16,0	153
vodka	0,0	0,0	0,1	235
cognac	0,0	0,0	0,1	239
liquor	0,3	1,1	17,2	242
beer	0,3	0,0	4,6	42
Non-alcoholic drinks
cola	0,0	0,0	10,4	42
coffee	0,2	0,0	0,3	2
Pepsi	0,0	0,0	8,7	38
sprite	0,1	0,0	7,0	29
energy drink	0,0	0,0	11,3	45

* data is per 100 g of product

egg white omelet;

low-fat kefir.

Sunday

The menu for 2 weeks is repeated seven day menu. In the second week, you can additionally include unsweetened fruits.

Recipes for dietary egg dishes

Dietary dishes made from eggs are extremely simple dishes, which does not require special knowledge and cooking skills. There are not many of them and you can get acquainted with some below.

How to cook a diet omelet

In order for those who are on an egg diet not to have questions “is it possible to eat scrambled eggs or is it possible to eat an omelet while on a diet”, we answer, yes, it is possible if it is prepared correctly. For this purpose we are preparing dietary option omelette or fried eggs.

Diet omelette in the oven

2 eggs, water. Beat the eggs with a fork, add water at a ratio of one teaspoon of water per egg. Beat again. Pour into a mold and place in the oven, preheated to a temperature of 180-2000 C. During the cooking process, the oven must not be opened, otherwise the omelette will not be fluffy. To ensure that the omelette has a crust and is well baked, cover the pan with parchment before putting it in the oven and remove it after the dish has cooled. If you need to add additional ingredients to the omelette (vegetables, garden herbs, spices), add them to the beaten egg mass.

An omelet can be prepared in the microwave in the same way. To do this, place the beaten egg mass in the microwave for 3-5 minutes at medium power.

Diet scrambled eggs

It's even easier to prepare. Pre-break the eggs without damaging the yolk and place each in a separate tea cup. Pour 2 tablespoons of water into a heated frying pan with a thick bottom, and after it boils (at the stage of large bubbles), carefully move the eggs into the frying pan and immediately turn off the heat. Cover the frying pan with a lid (plate) and place in an oven preheated to 180 degrees for 3 minutes. Remove, sprinkle with herbs and spices to taste.

Contraindications

Allergic diseases, gastrointestinal diseases, kidney diseases, pregnancy And lactation period, anemia, liver diseases, childhood, diabetes.