Fast-acting weight loss products are always popular. Despite warnings from doctors and nutritionists about the dangers of such methods, those who want to quickly get a slim figure continue to experiment. The week-long egg diet is considered one of the healthiest and least stressful diets among all the fast diets. The main advantage is that it does not involve fasting. If you follow it properly, you can achieve real results without any pain.
How does a low-carb diet with eggs work?
The 7 day egg diet is based on chemical processes in the body. This limits your intake of fast-digesting carbohydrates. WhereEggs contain a lot of protein, the processing of which requires more energy than the absorption of carbohydrates.Egg yolk contains large amounts of vitamin H or biotin. It speeds up metabolism and promotes the burning of fat deposits to obtain glucose, which is not supplied to the body during a diet. Chicken eggs are rich in lutein, which is a powerful antioxidant and helps make your diet easier.
Benefits of eggs for weight loss
Eggs are a unique product whose composition is rich in vitamins, useful minerals and microelements. A diet based on them will not only not harm your health, but will also bring real benefits due to the following properties:
- They are rich in vitamins A, E, D, groups B and K, amino acids and microelements (calcium, iodine, potassium, magnesium, phosphorus).
- Its regular use helps to improve the water-lipid balance, has a positive effect on the condition of the skin, making it more elastic and smooth.
- When consumed, practically no toxins are formed, because the body absorbs the product completely.
- They contain a lot of protein - natural protein. This diet not only promotes weight loss, but also good physical fitness.
- The calorie content of one egg is only 90-110 kcal, but thanks to the nutritional value of the product, you will not have to endure hunger.
Egg diet rules for 7 days
This weight loss method has its own clear rules that must be strictly adhered to in order to achieve the desired results and not harm your health.
- Throughout the week you need to drink plenty of fluids - 2-2. 5 liters of water (mandatory). Drinking green or herbal tea without sugar is also beneficial.
- It is important to follow the diet: eat at the same time, do not skip any meals, do not change breakfast, lunch or dinner.
- It's best to avoid snacking, but if you are very hungry, you can eat cucumber, carrots or apples.
- Eliminate sugar from your diet and limit your salt intake.
- You should not drink alcohol throughout the week.
- Avoid spices that contain flavor enhancers (glutamate, guanylate, sodium inosinate). These additives neutralize the effect of hormones that signal satiety, the more of these additives in food, the higher the risk of damage.
- Physical activity will help you achieve better results.
- It is important to exclude everything fried, fatty and starchy. And also potatoes, figs, grapes, dates.
- Salads can be dressed with unrefined olive oil, lemon juice, or low-fat sour cream, but not mayonnaise.
- The last meal should be 3-4 hours before bed.
- If you really want to eat something sweet, then so that it doesn't spoil, you can prepare a light fruit salad (200 g) from permitted products, season it with low-fat yogurt, or eat a piece of dark chocolate.
- If disturbances do occur, then you have to start the diet from the beginning.
List of permitted products
The egg diet for weight loss doesn't mean you have to eat only eggs all week.There is a large selection of products that enhance the effect of weight loss. For example, oranges are consumed in large quantities. They contain a lot of citric acid, which accelerates and improves energy metabolism in the body. Foods allowed during the diet:
- Chicken eggs (boiled or omelet);
- Any citrus fruit (orange, grapefruit, lemon);
- Lean boiled or stewed meat (chicken, turkey, beef);
- Low-fat fish (hake, cod, pike perch);
- Vegetables (cabbage, carrots, cucumbers, bell peppers, beets);
- Fruits and berries (apples, kiwi, pomegranate, pineapple, banana);
- Low-fat or low-fat dairy products (milk, kefir, cottage cheese, cheese);
- Green vegetables (lettuce, celery, spinach).
How much weight can you lose in a week?
Losing weight is an individual process. This applies differently to each person. In a week of following this diet you can lose 3 to 6 kg. These are extraordinary numbers in such a short period of time.Much depends on the lifestyle of the person losing weight, the amount of physical activity and the speed of metabolic processes in the body.The more energy you expend while dieting, the more weight you can lose in a week.
Advantages and disadvantages
Like any diet, the egg diet has advantages and disadvantages. Before switching to such a diet, you need to familiarize yourself with all the pros and cons in order to realistically assess the results that can be obtained, and most importantly, not to harm your health.
Profit
- This diet is affordable, does not include expensive exotic products and everyone can afford it.
- It doesn't take much time or effort to prepare the dish.
- During this diet you do not need to starve. Eggs are rich in protein and very filling. And fruits and vegetables contain a lot of fiber, which also provides a feeling of fullness.
- Thanks to the variety of healthy food menus, this diet will not harm your health.
- Eggs contain many vitamins and useful microelements that have a positive effect on the condition of the skin and hair.
Lack
- Eggs and citrus fruits are foods that cause allergies. Therefore, this diet is not suitable for everyone.
- During the diet, weakness, drowsiness and fatigue may occur. Any diet is a kind of stress for the body.
- Often diets, including egg diets, cause constipation.
- If you do this diet for a long time (more than a week), it can harm your kidneys.
Opinions of doctors and nutritionists about the effectiveness of the diet
Doctors and nutritionists do not recommend following this diet for a long time.The maximum time frame for healthy and proper weight loss is seven days, but no more.Experts argue that this diet is unbalanced due to the large amount of protein and almost no carbohydrates and fats in it. An unbalanced diet can cause deficiencies in vitamins and important microelements, which will then cause health problems.
Egg diet menu for a week
| First day | Breakfast: 2 boiled eggs, 1 orange (orange or grapefruit), tea or coffee without sugar. Lunch: 1 boiled egg, boiled chicken breast (200 g), 1 orange. Dinner: boiled chicken breast (250 g), low-fat kefir (200 ml). |
| The second day | Breakfast: 2 boiled eggs, fresh orange juice (250 ml). Lunch: boiled chicken breast (200 g), 2 oranges, alkaline mineral water (250 ml). Dinner: 2 boiled eggs, 1 orange, low-fat milk (250 ml). |
| The third day | Breakfast: warm water (250 ml) with lemon juice (1 tbsp), 1 boiled egg, tea or coffee without sugar. Lunch: lean boiled meat (250 g), 1 orange. Dinner: mineral water (250 ml), 2 boiled eggs. |
| The fourth day | Breakfast: 2 omelettes (you can add a little milk and spices according to taste), 1 orange, tea or coffee without sugar. Lunch: lettuce leaves (unlimited quantity), boiled chicken fillet (300 g). Dinner: 1 boiled egg, 2 oranges, alkaline mineral water (250 ml). |
| Fifth day | Breakfast: salad (2 boiled eggs, 1 raw carrot, a little greens, 1 tablespoon low-fat sour cream), 1 orange, tea or coffee without sugar. Lunch: 2 carrots (raw), fresh orange juice (300 ml). Dinner: alkaline mineral water (250 ml), 1 boiled egg, lean baked fish fillet (400 g). |
| Sixth day | Breakfast: low-fat cottage cheese (250 g), orange juice (300 ml). Lunch: 2 boiled eggs, 2 oranges. Dinner: mineral water (in unlimited quantities), if you feel very hungry - carrots (1 pc. ) or cucumber (1 pc. ). |
| Seventh day | Breakfast: 2 boiled eggs, 1 orange. Lunch: lean boiled or stewed meat (350 g), 1 orange. Dinner: mineral water (in unlimited quantities), if you feel very hungry - carrots (1 pc. ) or cucumber (1 pc. ). |
recipes
For many people, the word "diet" is associated with hunger and bland, tasteless food. In fact, there are many different recipes for delicious diet dishes. Eating well and losing weight is real. You just need to spend more time preparing "healthy" dishes. It is important to replace unhealthy food habits with foods that will make your body healthier and slimmer. For example,Decorate the salad not with mayonnaise, but with low-fat sour cream, cook it more in a double boiler, and if you stew the meat with the addition of various spices, it will be dietary, but not tasteless.
Steamed omelet with spices
- Cooking time: 20 minutes.
- Number of servings: 1 person.
- Calorie content of the dish: 110 kcal per 100 g.
- Destination: breakfast.
- Difficulty of preparation: easy.
Steamed diet omelet is easy and quick to prepare. The main feature of this dish is that it is prepared without egg yolks or butter.Protein foods are very useful for those who want to create beautiful body contours.This dish is steamed. Since it is not exposed to very high temperatures during cooking, this product retains vitamins and beneficial microelements.
Ingredients:
- chicken eggs - 2 pieces;
- milk – 100 grams;
- salt, pepper - to taste;
- green vegetables - to taste.
Cooking method:
- First, separate the whites from the yolks, then salt and pepper the protein mass.
- Add milk to it, beat well until thick foam forms.
- Pour the resulting mixture into a container, then put it in a double boiler for 10 minutes.
- Sprinkle the finished dish with finely chopped herbs.
Grilled chicken breast
- Cooking time: 60 minutes.
- Number of servings: 3 people.
- Calorie content of the dish: 148 kcal (per 1 breast).
- Purpose: lunch, dinner.
- Preparation difficulty: medium.
Chicken breast is a unique product for losing weight. It contains a lot of protein, little fat. Chicken fillet is filling, but low in calories. Boiled or grilled meat contains little cholesterol. And so that the breast is not dry and tough, it must be cooked properly.In this recipe, the fillets are baked in a marinade of stock, citrus and spices.This meat will be tender, juicy, aromatic and will not damage your figure.
Ingredients:
- chicken breast – 3 pieces;
- lemon – 1 piece;
- chicken stock (can be replaced with orange juice or water) – 450 ml;
- salt, pepper, thyme (any spices) - to taste.
Cooking method:
- Wash chicken breasts, salt and pepper, coat with spices on all sides.
- Pour the chicken stock/juice/water into the pan where the fillets will be roasted, then add the juice of 1 lemon, the zest, thyme and any other spices you like.
- Mix the mixture well.
- Place the chicken breasts in a baking dish.
- If you wish, you can place lemon slices and a few sprigs of thyme around the meat.
- Place the baking sheet in the oven, bake for 30-40 minutes in an oven preheated to 200 degrees.
Vegetable salad with egg and cream cheese
- Cooking time: 40 minutes.
- Number of servings: 2 people.
- Calorie content of the dish: 180 kcal per 100 g.
- Purpose: lunch, dinner.
- Difficulty of preparation: easy.
Salad with vegetables, shrimp, dressed with curd cheese is a delicious dish that will definitely appeal to those on a diet.The vegetables and herbs help bring out the flavor of the shrimp. Shrimp are easily digested in the body and contain almost no fat. But this seafood product contains a large number of useful microelements and contributes to the balanced functioning of the digestive tract.
Ingredients:
- shrimp (large) – 200 g;
- cucumber – 2 pieces;
- bell pepper – 1 piece;
- eggs - 2 pieces;
- low-fat curd cheese – 150 g;
- lemon – 1 piece;
- garlic – 1 clove;
- fresh herbs – 40 grams;
- salt and pepper - to taste.
Cooking method:
- Boil raw shrimps in salted water (you can add bay leaves and allspice) then peel them from the shell and gut.
- Cut the shrimp into small pieces and sprinkle with lemon juice.
- Cut boiled eggs into small cubes.
- Peel the cucumber and cut into small pieces.
- Cut the peppers into small cubes or slices.
- Chop vegetables.
- Mix all chopped ingredients.
- Add chopped herbs and squeezed garlic to the garlic pot.
- Add cream cheese.
- Season with salt and pepper.
- The finished salad can be placed on lettuce leaves.
How to get out of a diet correctly
The end of the diet does not mean the beginning of the "belly festival". You need to get out of the diet wisely. Within a week, the body gets used to monotonous food, so you need to return to a balanced and varied diet gradually.For several weeks, you should continue to regularly consume eggs, citrus fruits, lean meats and dairy products.It is recommended not to increase the portion or at least do it gradually. The period after leaving the diet is important, because if you do not follow the rules, you risk not only regaining the lost weight, but also gaining new weight.
Side effects and contraindications
An egg diet for a week is not suitable for everyone, because it is fast, unbalanced and requires special endurance. If there are restrictions, the diet should be stopped or not started at all, otherwise it may cause complications or serious side effects.
Side effects:
- Constipation;
- Irritability;
- Fatigue;
- Weakness;
Contraindications:
- A weekly egg diet is not recommended during pregnancy and breastfeeding.
- People who are allergic to eggs and citrus fruits should not choose this diet.
- In case of chronic diseases of the kidneys, liver or gastrointestinal tract, before undertaking any diet, be sure to consult your doctor.
- If you have high cholesterol levels, you need to be careful, because egg yolks contain cholesterol and consuming them in large quantities can be dangerous for your health.