Lee egg diet. Egg diet as a simple way to lose weight

The benefits of an egg diet are much greater than the harm. The components of the main product, yolk and white, are rich in vitamins and microelements, and contain minimal amounts of carbohydrates and fats. Eggs for weight loss are ideal product. Their calorie content is very low: 100 grams contain only 157 calories. Average weight chicken product varies between 40–80 grams. The nutritional value:

• proteins – 12.7 g;
• carbohydrates – 0.7 g;
• fats – 11.5 g;
• rich fatty acid– 3 g;
• water – approximately 85% by weight;
• mono- and disaccharides – 0.7 g;
• cholesterol – 570 mg;
• ash – 1 g.

A nutritious menu is obtained due to the value of the main product. It is conditioned the presence of minerals (calcium, iron, iodine, cobalt, phosphorus) and vitamins (E, D, A, K, group B). The main reason for rapid weight loss is biotin (vitamin H). Other useful material:

• lecithin is an antioxidant, normalizes liver function, supports psychological background, tightens the skin;
• niacin affects brain activity and the formation of germ cells;
• Luten improves vision;
• choline is necessary for the prevention of breast cancer;
• folic acid takes part in metabolism.

The egg diet is an effective low-carb nutrition system. The mode is very different from the usual one. This explains a number of shortcomings. Basic side effects the following:

1. fatigue;
2. irritability;
3. general bad feeling;
4. headache;
5. rare, but brittle nails and hair may occur;
6. bowel dysfunction, expressed in constipation, gas formation;
7. bad smell from mouth.

Principles

There are several undeniable arguments that speak in favor of the egg diet:

1. The calorie content is very low, approximately 80-100 kcal per piece.
2. This product is able to saturate the body very quickly, which leads to a long-term lack of hunger.
3. The body absorbs the product almost 100%, there is no cellular hunger (need for nutrients). This means that the weight loss process is faster.

The essence of the diet is to consume egg dishes and the main product throughout the entire period of weight loss. different types. Weight loss occurs due to the fact that the number of calories consumed is reduced. Classic diet- seven days. During this period, it is quite possible to lose from 3 to 5 kilograms. The percentage of product absorption is 98%. This means that practically no toxins are formed in the body, which slow down the process of losing weight.

It has been proven that this method of losing weight is very productive when “drying” the body, the goal of which is to get rid of fat deposits and maintain muscle mass. Including protein-rich foods in the diet - poultry, fish, lactic acid - ensures the formation of good, sculpted body shapes. The peculiarity of protein dishes is that they perfectly satisfy hunger. This is explained by the long digestion of them in the stomach, which consumes a lot of calories. Citrus fruits help prolong the feeling of fullness. Additionally, it is allowed to include vegetables, meat, and fruits in the menu.

Biotin, or vitamin H, plays a special role in weight loss. This substance improves lipid metabolism, promotes rapid breakdown and burning of fats, accelerates the processing of carbohydrates, regulates metabolic processes. The egg diet prevents the body from receiving and producing glucose from food, resulting in energy being consumed from fat deposits on the sides and waist. Under the influence of biotin, any protein, animal or plant origin, is completely absorbed, which explains the feeling of fullness.

How to lose weight on eggs

The peculiarity of the egg diet is the need to strictly adhere to all recommendations and not deviate from the compiled menu. Otherwise, the effect will be minimal. If all conditions are met, the weight is reduced to 5 kilograms, but according to the reviews of many people who have tried which method of losing weight, it can take about 10 kg. During the last two days of restrictions, it is recommended to skip dinner. To prevent the previous weight from returning, after leaving the diet it is advisable to use low calorie foods.

Rules

For greater effect, it is important to follow certain rules. They are as follows:

1. Strict adherence to diet.
2. It is forbidden to change the stages of eating.
3. You cannot increase the portions. Volume single dose food is equal to a glass.
4. Sports and cardio exercises are recommended.
5. Drinking alcohol is prohibited throughout the entire weight loss process.
6. On the sixth and seventh days, the last meal ends at lunch. In case of severe hunger, you are allowed to drink two raw eggs (preferably 3-4 quail eggs).
7. If the diet is disrupted, everything needs to start again.
8. It is recommended to use tableted vitamins and minerals.

There are also certain conditions when creating a menu. The rules are:

• Eliminate sugar and salt. You can choose sweeteners.
• It is better to boil the main product soft-boiled. This will take more energy to digest.
• If you are very hungry, you are allowed to eat cucumber or carrots.
• Citrus fruits are allowed.
• Vegetables need to be stewed or boiled.
• One chicken egg can be replaced with two quail eggs.
• Vegetable and animal fats are prohibited.
• Plain water Be sure to drink at least 2.5 liters.
• It is allowed to include low-fat or low-fat dairy products in the menu.
• Do not exclude mineral water from your diet.

Authorized Products

The basis of the diet is egg dishes. The diet is supplemented with the following products:

1. Chicken, turkey.
2. Lean meat (beef, veal, rabbit).
3. White fish.
4. Vegetables with low content starch (cabbage, but not cauliflower, cucumbers, zucchini, peppers, tomatoes, onions, green beans), greenery.
5. Fruits (pears, green apples, grapefruit, peaches, pineapples, lemon, oranges, plums).
6. Kefir with a maximum fat content of 1%.
7. Low-fat cottage cheese.
8. Cheese with fat content up to 17%.
9. Coffee, green tea - all without milk.
10. Mineral water.
11. Garlic sauce, natural spices, seasonings.

It should be noted that consuming eggs and citrus fruits at the same time will make the process of losing weight faster. Besides that the feeling of fullness will last longer (about 1.5 times), will speed up energy metabolism. Daily use 1 additional orange can reduce weight by 500 grams, not taking into account the main result. As for meat and fish, these products are used only in boiled or stewed form.

The egg diet is very varied, but there are a number of foods that are strictly prohibited with this diet. Changing the menu or replacing even one ingredient will result in the whole process having to start over. Do not use:

1. All types of fats.
2. Potatoes in any form, with the exception of a gentle diet with kefir.
3. Sweet fruits: figs, bananas, grapes, dates.
4. Confectionery.
5. Alcoholic drinks.

Types of egg diets

Options for egg diets vary depending on the duration, type of heat treatment, use of components (whites, yolks), inclusion in the diet additional products. The standard diet is designed for one week. There are examples of menus for 3, 14, 28 days. The most common diet options: boiled eggs, raw, with oranges, egg-kefir.

Boiled

The feeding method is only suitable for healthy people. Duration: 7 days. The boiled egg diet requires strict adherence to the regime, you can only eat 3 times, you can’t snack, and drink plenty of fluids. The meat can be eaten boiled or stewed. Only replacing chicken eggs with quail eggs is allowed. Breakfasts on days 3, 5-7, lunches on the last two days are the same.

The menu is very strict. In a week, subject to strict adherence to it, you can lose up to 5 kg. What is:

On raw

The duration of the diet is 3 days. It is best to drink raw eggs in the morning, on an empty stomach. It is important to wash them thoroughly. To enhance the taste, salt is often used by sprinkling it on the egg mass. This should not be done, because salt is prohibited with such a diet. It is allowed to make eggnog using sugar substitutes. Use the whites: separate three pieces, beat until foamy, add the yolk and a little cocoa. After a couple of hours, you need to have a light snack. Meals are fractional.

Several diet options have been developed. For example:

1. During the day – 4 yolks, grapefruit juice diluted with water to 2 liters.
2. Breakfast – 2 raw eggs, sea or White cabbage, dinner - vegetable soup, grain bread, raw vegetables, afternoon snack – 1 glass of kefir or green apple, dinner - vegetable stew. All servings are no larger than one glass.

With oranges

This method of losing weight is called “European”. Base: oranges and eggs, 6 pieces of each component. The low-calorie menu promises to lose up to 9 kg. The good news is that you practically don’t have to cook. The rules are as follows:

1. Drink plenty of fluids.
2. Limit coffee consumption.
3. Avoid alcohol and tobacco.
4. Orange can be replaced with grapefruit.
5. Reduce physical activity.

An approximate gentle menu for the egg-orange diet. Its effectiveness is no less low:

Egg-kefir

Diet on eggs and kefir great way lose weight without special problems. Duration - a week. The first results are noticeable after 3 days. Drink one and a half liters of kefir every day, and eat 2 eggs in the morning. Each day, certain foods are added to the following meals:

• Monday – 4 boiled potatoes;
• Tuesday – 150 g chicken;
• Wednesday – 200 g beef;
• Thursday – 150 g of fish;
• Friday – 1 kg of apples or vegetable salads;
• Saturday, Sunday – eggs, water and kefir.

Contraindications

According to doctors, the egg diet is unbalanced. To lose weight, they advise simply streamlining your diet. There are contraindications for which this diet cannot be used:

• kidney or liver disease;
• allergy to the main product, citrus fruits;
• problems with gastrointestinal tract;
• It is prohibited to use the diet for pregnant and nursing mothers.

Rules for quitting the diet

The result of any diet is lost kilograms. To consolidate the result during the first three days, but better - several weeks, it is recommended to follow the rules for exiting the diet. Otherwise, after suffering stress, the body will quickly regain the lost weight, in most cases with interest. How to eat:

1. The basis is products from the diet.
2. Exclude confectionery.
3. Make one day an omnivore - eat whatever you want. On other days, follow the restrictions.
4. A repeated weight loss course is allowed only after 3 months.

It is important to observe at the exit stage drinking regime. The serving size should be the same as during the diet, the last meal should be no later than 2-2.5 hours before bedtime. Constant physical activity is important. Approximate diet power supply:

• breakfast – 2 eggs, porridge, tea;
• lunch - vegetable soup in broth, salad;
• dinner - meat, fish, green tea with lemon.

Video

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 a constant 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 plenty of fluids (volume - 1.5 liters per day minimum), it is advisable to consume clean water still, 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:

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 are consumed in the morning, no more than 2 pieces, the eggs are hard boiled (cook for 7 minutes). During this diet, a healthy and active image life, drink plenty of fluids, take 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, lose 28 kg in 28 days excess weight really. 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. Sample diet for a week:

Egg-kefir diet

Another effective method 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 one and a half liters) during the day. Eat two eggs in the morning. Add the following products to each day of the week:

• Monday – boiled potatoes 4 pcs.;
• Tuesday – 150 g of 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 a large number of 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. Diet for egg whites– 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

Egg diet- one of quick methods weight loss that is used Hollywood stars. We share with you the secret of the great shape of celebrities.

You feel as if you are losing kilos just from this fact alone. You turn into a thin, fit beauty from a movie. The diet is actually used by stars. It was used by many celebrities: Christina Aguilera, Adele, Kelly Osbourne. Lose weight like stars in 7 days.

Properly composed The egg diet menu helps you lose from 3 to 5 unnecessary kilograms in a very quick time. In addition to starting to lose excess weight, you will feel better. You often get so used to the egg diet that you no longer have the desire to return to the old diet with an abundance of sweets and fast food.

The egg diet is not only a method of losing excess weight, it is also used to improve the health of the body and treat various diseases. After all, often slight limitation in calories - exactly what is missing to modern man to improve well-being and improve digestion. Focus on your favorite foods when deciding on a specific way to lose weight. For example, if you can’t stand kefir, then you don’t need to start kefir diet. It is only useful when it brings pleasure.

What is the egg diet?

Each diet is based on following certain rules. First you need to reduce the number of calories you consume per day. In the diet we leave only natural and healthy food.

The basis of the egg diet is to reduce the consumption of carbohydrates and fats and reduce the overall caloric content of the diet. There are a lot of unauthorized dishes.

You need to give up salt, thanks to this it will go away quickly excess water. Avoid all types of sugar, including the kind found in many processed foods. Cross out alcoholic drinks, they provoke appetite and contain a large number of calories. The basis is products with high content protein: eggs, meat, fish. The menu also includes vegetables and fruits with a low sucrose content. You need to drink a lot, at least one and a half liters of water a day, this helps cleanse the body.

• to start fat burning processes, you need to give up vegetable and animal fats;
• The basic option for boiling eggs is hard-boiled. However, you can make an omelet in the oven without oil. This approach helps you not to suffer from hunger during the day;
• give up snacks, do not change meals and their composition;
• The serving size of vegetables is unlimited. Prepare your usual portion fresh vegetables. All vegetables allowed by the diet can be stewed and poached. No oil is added.

This way you will consume 600-800 calories per day. This is very little even for sedentary image life. Ensures rapid weight loss. Therefore, nutritionists categorically prohibit following the egg diet for more than 7 days and do not recommend starting it again if it has passed. less than a year.

Advantages and disadvantages

As with any diet, there are pros and cons. Let's look at them.

Advantages

If you follow the egg diet, the weight will quickly melt away. Meanwhile, the main positive impact on the body - getting rid of toxins, excess liquid and bowel cleansing. This makes it understandable that many people are interested in the egg diet, because it helps to correct body weight and improve well-being.

The body begins to perform its basic tasks more easily. Previously, he spent a lot of energy on digesting the heavy food that a person eats every day. The egg diet helps normalize your diet.

Flaws

• the nutritional system is extremely strict, such a small amount of calories has a bad effect on your well-being;
• it will not be possible to lose a colossal amount of excess weight;
• try to reduce physical effort as much as possible - there will be little energy;
• known problems with the ban on salty and sweet foods: bland, monotonous diet;
• You need to take care of vitamins separately.

Contraindications

Not everyone can stick to the egg diet without harm to their health.

Avoid the diet if you have at least one of these diseases:

• hypertonic disease;
• any infections of the body;
• peptic ulcer stomach, gastritis;
• chronic diseases having severe course;
• diabetes;
• vascular or heart failure;
• arthritis or other diseases of the musculoskeletal system.

Always, before starting a food restriction system, make sure there are no contraindications.

Egg diet for a week

The egg diet menu is different every day and includes a variety of dishes. By following this diet for 7 days, you can lose up to 5 extra pounds and gently cleanse your body.

Actually, the egg diet was invented as an unbalanced, time-limited diet, but delicious diet. The original diet included delicacies such as oysters and pineapples. Such a diet, of course, will not be a problem for wealthy beauties from stages and screens. Russian girls would be happy to give up sweets in favor of delicious shellfish and tropical fruits. After all, it’s just a fairy tale to lose weight with style.

But then fortune passed our country by - you won’t find oysters during the day. This is the reason for slight changes in the composition of the egg diet, taking into account local gastronomic possibilities. The missing dishes were replaced with similar combinations of nutrients and calories, but the picture was no longer so stellar.

Egg diet — menu for every day

Monday

Breakfast:

Dinner: 2 eggs, tomato, Herb tea;

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

Tuesday

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

Dinner: 2 eggs, grapefruit;

Dinner: 2 eggs, lean meat (boiled or grilled), salad (tomato, cucumber, celery, green salad).

Wednesday

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

Dinner: 2 eggs, stewed spinach, tea without milk and sugar;

Dinner: 2 eggs, vinaigrette without oil, tea or coffee without additives.

Thursday

Breakfast:

Dinner:

Dinner: 2 eggs or poached sea ​​fish, vinaigrette without oil, herbal tea.

Friday

Breakfast: 2 eggs, grapefruit, plain coffee;

Dinner: 2 eggs, stewed spinach, plain coffee;

Dinner: poached sea fish, vinaigrette without oil, coffee without additives.

Saturday

Breakfast: 2 eggs, grapefruit, plain coffee;

Dinner: salad from any fruit except bananas and grapes;

Dinner: 2 eggs or lean meat, tomato, cucumber and celery salad, herbal tea.

Sunday

Breakfast: 2 eggs, grapefruit, plain coffee;

Dinner: 2 eggs or boiled chilled chicken, tomato, grapefruit;

Dinner: 2 eggs or boiled chilled chicken, carrot, cabbage and tomato salad, plain coffee.

How to maintain results after a diet

The diet can only be repeated after a year if it has had results. It is better to maintain the resulting shape with balanced nutrition. Start it slowly and get used to a varied set healthy dishes, gradually removing foods that spoil your shape. Otherwise, you may feel weak, unwell, or hungry.

To improve results, include it in your training mode. This way you will lose unnecessary pounds and your body will gain beauty and strength. Avoid constant snacking. Eat three meals a day at the same time.

Prepare yourself for success and serious work on yourself. You will have to adjust your eating schedule, and you will have to learn to stick to it. The principles are demanding, and we do not advise violating them. To speed up weight loss, adjust your sleep schedule and walk outside.

The basic rule is that you need to end the diet smoothly to avoid a setback in weight loss.

Remember to define suitable type weight loss system, comply with its conditions and achieve your goal - this is not the end yet. The hardest thing is to maintain the achieved form! To get it start following the principles of a balanced diet- give up baked goods, soda and processed foods.

Don't forget that an extremely active lifestyle and principles healthy diet help maintain the body in the desired balance, and will not help with this no diet.

The egg diet will not harm your health: the proteins and microelements present in eggs will protect the body from exhaustion. But that's it overweight will be gone forever!

On such a diet you won’t have to starve: eggs are truly a very filling product. Check out this menu, you will probably want to lose weight with these products... By giving up carbohydrates, you can quickly adjust your weight. In addition, thanks to this nutrition, the condition of your skin and hair will improve!

Egg diet for a week

1. Monday
   Breakfast: 2 oranges, 2 soft-boiled eggs, 1 glass of skim milk.
   Lunch: a glass of yogurt, 300 g boiled chicken breast.
   Dinner: 200 g boiled chicken breast, 1 boiled egg, 1 orange.
2. Tuesday
   Breakfast: 2 soft-boiled eggs and a glass of lemon water.
   Lunch: 200 g stewed fish and 1 grapefruit.
   
3. Wednesday
   Breakfast: 2 soft-boiled eggs, 1 glass of orange juice.
   Lunch: 200 g of boiled or stewed beef with vegetables, 1 orange.
   Dinner: 3 hard-boiled eggs.
4. Thursday
   Breakfast: 3 egg omelet with herbs, coffee with milk.
   Lunch: 200 g boiled beef, 1 orange.
   Dinner: 1 hard-boiled egg, 2 oranges.
5. Friday
   Breakfast: 2 hard-boiled eggs, carrot salad with sour cream.
   Lunch: 2 raw carrots and 1 orange.
   Dinner: 1 hard-boiled egg and 200 g of stewed fish.
6. Saturday
   Breakfast: 1 glass of yogurt, 1 orange.
   Lunch: 2 hard-boiled eggs, 2 oranges.
   Dinner: glass of water.
7. Sunday
   Breakfast: 2 soft-boiled eggs, half an orange.
   Lunch: 200 g of boiled beef, half an orange, 1 apple.
   Dinner: 1 glass of kefir.

During the diet, drink as much water as possible, green tea without sugar, coffee. Don't forget to add a variety of spices to your dishes - this is also very important. Spices will not only improve the taste of food, but also help activate metabolism in the body!

This weekly menu guarantees healthy weight loss! If you strictly follow the recommendations, your extra pounds will melt away very quickly.

At the end of the diet, arrange for yourself fasting days, following the Saturday menu.

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:

• in 100 g boiled chicken egg- 160 kcal ( average weight 1 PC. - 50 gr);
• 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 a sufficient amount 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.

Advantages and disadvantages

The egg diet has a ton positive characteristics, which will persistently tempt you to use it. Still, much more careful attention should be paid to the disadvantages.

Advantages

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

Flaws

• Cholesterol increases;
• lethargy and decreased performance due to lack of carbohydrates;
• constipation, flatulence, bloating, bad breath as side effects due to the abundance of protein foods;
• coffee ban;
• strict adherence to the menu;
• high risk of failure;
• refusal of intensive physical activity;
• The 4-week 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.

1. Give preference to soft-boiled eggs, as they are better digestible.
2. The maximum number of eggs that can be eaten per day is 4 pieces.
3. Limit your salt intake.
4. If you fry, do it without oil. The best way cooking - baking.
5. Dinner - 4 hours before going to bed.
6. Snacks are excluded.
7. Daily water consumption is at least 2 liters.
8. If a four-week egg diet is chosen, the weight loss process should be monitored by specialists.
9. The weekly version has the best effect on your figure and health than others.
10. Among physical activities, you should leave only morning exercises, walking, etc. 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.

On 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 lose your temper 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. A two-week diet on egg whites helps to achieve good results, with which, however, you should be careful because of numerous contraindications and side effects.

The diet is tolerated much more smoothly egg yolks, since the dishes have a more pleasant taste, there is not so much protein in it. 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 in mind. For weight loss, you can use not only chicken, but also quail eggs. They have much more protein.

Menu

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 of excess weight, an egg diet for 4 weeks is what you need.

Will help with diet planning 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 not eat exclusively hard-boiled and soft-boiled eggs for several weeks, we offer recipes 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

1. Fillet cut in small pieces, fry in a dry frying pan until golden brown. Salt and pepper.
2. Chop the basil and add to the chicken.
3. Chop the garlic and add to the salad.
4. Boil, peel, cut eggs into pieces, add to salad.
5. Season with sour cream.
6. Mix.
7. 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

1. Add ginger, chopped garlic, tofu cubes, and soy sauce to the boiling broth.
2. 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.
3. Cook for 5 minutes.
4. In a separate container, beat the eggs with the remaining starch.
5. Cut Chinese cabbage into strips.
6. Pour the egg-starch mixture into the soup, add cabbage.
7. Cook for 10 minutes.
8. 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

1. Heat 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 champignons into 4 parts and add to the omelette.
5. Cut each tomato into 4 parts and place in a frying pan.
6. Chop the parsley and add to the omelette.
7. Beat eggs with a tablespoon of water. Salt and pepper.
8. Pour into the pan, fry for 3 minutes.
9. Sprinkle the omelette with grated cheese and place on the grill until browned.
10. 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 either need to love this product very much, or take into account only short-term options.