Egg diet is a chance to lose 20 kilograms in a month without getting too hungry

For those who want to lose weight, the egg diet is very effective, affordable and easy. Plus, it’s not just made of eggs. Nutritionists have many suggestions on how to add variety to your daily diet to avoid excessive hunger.

The nature of diet

In principle, the egg diet is not a monodiet; it is a protein diet that is designed to limit carbohydrates and fats to the maximum possible extent. In the opinion of many, only eggs of different preparations are allowed in this diet. But in fact, the diet is more balanced.

What are eggs rich in?

This is a product that contains everything needed for the growth and development of the entire organism; it is rich in proteins, polyunsaturated fatty acids, fat-soluble vitamins, amino acids and minerals. Used for weight loss, they contain minimal carbohydrates but provide a feeling of fullness for a long time.The fatty acids in the composition prevent the deposition of fat reserves. Being rich in protein, such protein nutrition will never lead to loss of muscle mass. Any egg diet allows you to eat other healthy foods, fruits or vegetables, most commonly citrus fruits. Therefore, even a single pattern of eggs and grapefruit is easily tolerated both physically and mentally. Experts say there's no reason to worry about eggs being a harmful food.

Main rules

To get the most out of your weight loss regimen, you should follow simple rules:

• Maintain water balance. You need to drink at least 1. 5 liters of clean water every day. This not only helps you lose weight but also relieves digestive issues.
• Make sure there is enough fiber in your food. No matter how many meals you eat each day, you need to consume a lot of raw vegetables each time. Fruits, bran or pure forms of medicines can provide adequate amounts of fiber. This requirement is common to all protein diets.
• vitamins. The egg diet is one of the few diets that does not require additional intake of vitamin and mineral complexes. On the contrary, it is even forbidden because. . . Eggs and citrus fruits contain enough vitamins and minerals.
• If eggs aren't to your taste, you can easily go for quail eggs in a three-to-one ratio.
• dinner. No dinner allowed after 7pm-8pm.
• Dream. In this mode, you need to allocate at least 8 hours of sleep every day. You need to be in bed by 11pm.
• Cook food. The hard-boiled egg diet involves eating half-cooked or medium-cooked products. Sometimes you can make an omelet by baking it without adding fat. Other products (vegetables or fruits) should be eaten raw, baked (oven, grill), steamed or boiled. Fried foods can be prepared in a frying pan without adding fat.
• spices. To improve the taste of the product, you can season it with lemon juice and use any spices. But if hunger persists, it's best to avoid gas stations.
• Eating raw eggs is dangerous and is best not to be done.
• The egg diet can be carried out 1-2 times every 12 months, but not too many times.
• In order to avoid the collapse of a long-term restricted diet, it is sometimes allowed to replace the main product with alternatives in the form of lean cheese or meat.
• Parallel physical activity is very useful for losing weight in the shortest possible time.

How does the egg diet work?

Regarding protein, this weight loss course includes a standard list of products specific to protein. It is characterized by its high content of eggs and citrus fruits (most commonly grapefruit). The effect on the body is based on special biochemical reactions, so this weight loss process requires strict compliance with rules. The benefit of this diet is that you won't suffer from hunger pangs. A protein-rich diet ensures a long-lasting feeling of satiety.

There are several different variations of the egg diet, targeting different outcomes. But they are all very effective. The choice of option depends on the goal: how quickly and how much you want to lose excess weight.

composition of eggs

To understand the benefits or harms of eggs, you need to know their ingredients. Physically, they consist of a liquid white and a dense yolk, which is surrounded by a shell. Protein is an easily digestible, pure protein that must be included in an athlete's diet. Egg yolk is a nutrient-rich mixture of fatty acids (linoleic acid, oleic acid, stearic acid), fat-soluble vitamins and minerals. At the same time, 100 grams of eggs only provide 150 calories of energy. The amino acid choline can regulate cholesterol levels, and lecithin can enhance memory and prevent vascular sclerosis. There is no point in listing all the beneficial properties of eggs.

Cholesterol horror stories

Opponents of eating eggs argue that their stance is based on the high cholesterol content in eggs, which is harmful to the body. It forms plaque on blood vessel walls, clogs ducts and blocks circulation. The result of this process is various cardiovascular diseases. However, it has long been known that not all cholesterol is bad. Harmful substances present in excess in processed heavy fats (sausages, crisps, sweets). In natural foods, even fried foods, cholesterol is not dangerous.

How many eggs can you safely eat?

Nutritionists do not have a clear answer to this question. The weekly amount allowed varies. To some extent it depends on the size of the egg, which can vary by a factor of two. A large piece of chicken breast contains 150-180 mg of cholesterol. This amount is not enough to cause harm to the body in one day, especially if you eat a balanced diet. Some doctors claim that eating 2 eggs a day increases the risk of cardiovascular disease by 5 times. But again, all these statements are relative as the conclusions were drawn without taking into account the subject's lifestyle, age and other important parameters. For example, bad habits, people's blood pressure, etc. are not taken into account. Therefore, the dangers of eggs have not been proven.

Advantages and Disadvantages of Raw Eggs

A common question is: Can you eat raw eggs, since many people do this? The main argument of raw egg lovers is that raw eggs are a delicacy to many animals and birds, but they can't cook their own omelets or scrambled eggs. But under industrial production conditions, eggs are at high risk of becoming infected with salmonellosis, a dangerous infectious disease. The longer the raw materials are stored, the higher this risk becomes. Only products obtained from healthy chickens can be eaten raw, but only fresh, intact chickens. It is best consumed on an empty stomach 30-40 minutes before the main breakfast.

Advantages and Disadvantages of the Egg Diet

This type of protein nutrition is easily tolerated due to the inclusion of fruits and vegetables. They provide the body with light carbohydrates, primarily fructose, which can relieve weakness and dizziness - a constant companion on a low-carb diet. At the same time, eggs are also rich in protein, amino acids, trace elements and vitamins. But not everything is so simple and clear-cut; in this case, there are pros and cons.The advantages of an egg diet are as follows:

• No feeling of hunger.
• High intake of fat-soluble vitamins from eggs combined with water-soluble vitamins from citrus fruits can strengthen and improve the condition of nails and hair.
• During the weight loss process, the skin will not sag.
• Psychologically, restrictions are easily tolerated; the potential for meltdowns is minimized due to menu diversity.
• Excess fluid is drained out of the body.
• The weight loss effect is long-term and fixed, and you can lose one kilogram of excess weight in one day.

Benefits of eggs for men

Eggs or quail eggs are considered natural anabolic steroids, so they are an important part of athletes' diets. They are known to minimize the effects of stress, normalize erectile capabilities, and increase sexual desire.

Benefits of eggs for women

They also have a positive effect on the female body. They reduce the risk of breast cancer, eliminate iron deficiencies, help keep you slim and beautiful, and nourish the body of expectant mothers well during pregnancy or breastfeeding. Thanks to egg whites, the placenta forms normally and the amino acid choline promotes the development of the fetal brain.

defect

Although the egg diet is attractive, it also has significant disadvantages:

• If you go on a long-term diet for more than 7 days, you may experience dizziness and weakness.
• For people who are used to eating small meals frequently, skipping snacks for three meals a day may be accompanied by bouts of hunger.
• Digestive disorders may occur.

Contraindications

It should be remembered that there are many contraindications to the egg diet:

• Pregnant.
• Lactation.
• allergy.
• High cholesterol in blood tests.
• Diagnosed with vascular atherosclerosis.
• Sexual disorders.
• Kidney damage.
• Liver pathology.

If you have any digestive problems, you will have to give up this weight loss method. If the treatment is accompanied by discomfort, dizziness, nausea, etc. , you should stop immediately and switch to a comprehensive diet.

weight loss menu

Essentially, the egg diet is not a monolithic diet as many people believe. But this is still a rigorous process and substitution of prescription products is not acceptable. But soon the results were astonishing; it paid for all the costs. Below is the full menu of courses of varying lengths.

3 days

Depending on your starting weight, you can lose an additional 2-5 kg in just 3 days. The basic principles of the three-day egg diet:

• There should be no more than 3 meals per day.
• The rest period between meals is 4 hours.
• You need to eat one vegetable per meal.
• If you are very hungry, you should drink green tea with lemon juice.

For 3 days you need to follow the menu: 3 eggs plus 1 grapefruit; eat as much as you like - green salad with cucumbers, tomatoes, carrots, Chinese cabbage; any tea; plain water - unlimited; no more than 300 grams. Daily weight loss drink.

5 days

Eliminate 3-6 kg of unnecessary weight. You need to eat 2 eggs for breakfast every day. Breakfast in the morning of days 1, 3, 4 and in the evening of day 5 - 1 grapefruit.Number of eggs:

sky	breakfast	dinner	dinner
1	2	1	2
2	2	1	2
3	2	1	2
4	2	2	1
5	2	1	2

Rest of the menu for the period:

sky	morning	dinner	night
1	Herbal tea	Orange – 1 piece, chicken fillet – 0. 15 kg	Green salad (tomatoes, cucumbers, pekinka – 0. 2 kg)
2	Green tea, apple – 1.	Lettuce - 5 leaves, boiled cod 0. 13 kg.	1. 5% Kefir – 0. 2 kg
3	Tomato juice – 200 g	Turkey slices – 0. 15 kg	2. 5% kefir – 200 ml, whole oranges – 1.
4	–	Hake – 0. 15 kg.	Green salad (Beijing, apple, carrot) – 0. 2 kg
5	Green salad (Beijing, apple, carrot) – 0. 2 kg	Boiled Shrimp - 0. 15 kg, 0. 1 kg Peking Shrimp.	Cheese 5% fat – 0. 1 kg.

7 days

A week of more rigorous exercise can help you lose up to 8 kilograms.Number of eggs:

sky	breakfast	dinner	dinner
1	2	1	2
2	2	0	2
3	1	0	2
4	2	0	1
5	2	0	1
6	0	2	0
7	2	0	0

Quantity of citrus fruits:

attention! Abbreviations are used here and below: G – grapefruit, A – orange (the number next to the letter is the number of pieces), CA – 200 grams. Fresh Orange Juice.

sky	breakfast	dinner	dinner
1	1G	1A	–
2	SA	2G	–
3	–	1A	–
4	–	–	2A
5	–	SA	–
6	SA	2A	–
7	1G		1G

other products:

sky	morning	dinner	night
1	–	Chicken fillet – 0. 15 kg.	200 ml cup of 2. 5% kefir, chicken - 0. 2 kg.
2	–	0. 15kg boiled chicken.	200 g. 1. 5% Kefir.
3	Tea.	0. 2 kg veal.	–
4	Green vegetables, whatever you like.	Chicken breast 0. 2 kg, vegetable salad 0. 15 kg (Beijing, tomatoes, cucumber, 2 tablespoons. 10% sour cream).	–
5	0. 2 kg green salad (boiled carrots, greens, 2 tablespoons, 10% sour cream)	Two freshly grated carrots.	0. 2 kg cod stew.
6	0. 15 kg. 7% cheese.	–	green tea.
7	–	0. 2kg beef	green tea.

2 weeks

They lost 15kg thanks to a stricter two-week egg diet. For breakfast, in addition to eggs, you should have 1 grapefruit and a cup of green tea or coffee (not instant coffee! ). Lunch and dinner are different.Number of eggs:

sky	breakfast	dinner	dinner
18	2	2	2
2, 9	2	2	0
3, 10	2	2	2
4, 11	2	2	0
5, 12	2	2	0
6, 13	2	0	0
7, 14	2	0	0

Quantity of citrus fruits:

sky	breakfast	dinner	dinner
18	1G		1G
2, 9	1G	1G
3, 10	1G
4, 11	1G
5, 12	1G
6, 13	1G
7, 14	1G	1G

rest of diet

sky	dinner	night
18	Herbal tea, 1 tomato or 0. 2 kg. Squeeze the juice from it.	0. 2 kg. Unseasoned oil and vinegar sauce, herbal tea.
2, 9	–	300g. Roast beef, 2 tomatoes and 2 cucumbers, but not limited to celery.
3, 10	But not limited to - spinach, green tea.	100 5% cheese, 50 g beet, 0. 1 kg. Beijing, herbal tea.
4, 11	Unlimited coffee and spinach.	0. 1 kg. Boiled cod, 0. 2 kg. Vinaigrette without seasoning, tea or coffee.
5, 12	Coffee, spinach, no limit.	0. 1 kg. Boiled cod, 0. 2 kg. Vinaigrette, 0. 1 kg. Beijing, herbal tea.
6, 13	0. 2 kg. Fruit salad (orange, pear, apple, kiwi).	0. 15 kg veal steak, 2 tomatoes, unlimited celery, coffee.
7, 14	0. 2 kg. Boiled chicken, 2 tomatoes.	0. 1 kg. Boiled chicken tenders, 0. 1 kg. Beijing, 1 carrot, 1 tomato, tea or coffee (not instant! ).

With the exception of the citrus eggs that are a must-eat in the morning, the products listed below can all be eaten freely during the day. Daily menu:

1. unsweetened fruit
2. Any vegetable, cooked or fresh.
3. same.
4. There is no limit on cod, 200 grams of boiled vegetables, and 0. 2 kilograms of Chinese cabbage.
5. Unlimited chicken and boiled vegetables.
6. One permitted fruit is available in unlimited quantities throughout the day. For example, throughout the day - eat only apples or apricots.
7. identical.

quit dieting

Properly exiting a protein diet will help consolidate the gains achieved. This will also allow you to lose weight over a period of time. A strict egg diet requires adhering to the basic principle of getting rid of eggs - consistency. For a period of time after stopping the course, you must eat the same foods that were included in the diet during the course.For example, you need to eat no more than 0. 15 kilograms of protein food for lunch, and no more than 200 grams of oil and vinegar sauce for dinner. This will allow the body to escape severe stress and transition smoothly to normal nutrition without causing shock overload of the pancreas, liver and kidneys. To do this, you need to eat 1 orange plus 2 eggs every day during the first week after completing the course.

It is recommended to eat at the same time as before.

Cooking means boiling, steaming, or roasting. Fried foods should be avoided during the first week. It is best to start eating fried foods within 3 weeks of the course. You need to consume low-fat dairy products, lean meats, fish, and poultry every day. The number of meals should be increased to 4-6 meals a day, that is, practice dividing meals. The amount consumed at one time should not exceed 300 grams. food.Choose jellies, non-chocolate marshmallows, marshmallows and jams instead of high-calorie candy products. The daily intake of dark chocolate should not exceed 70 grams. Carbohydrate foods should not be consumed after 14: 00. You should avoid flour for at least 28 days. Bread – not more than 70 g. daily, rye or bran.No alcohol is allowed for the first few weeks. It stimulates appetite and is high in calories. In exceptional cases, you may only drink up to 1 glass of dry wine. Salads should be dressed with up to 15 percent sour cream, lemon juice, or olive oil. You should continue to drink approximately 2 liters of still water per day. Limit salt and sugar intake. Avoid seasonings such as MSG. Flavor enhancers.Depending on the season, your daily diet needs to be supplemented with fresh fruits and vegetables. For better absorption of food, meal times should be as long as possible and each piece of food should be chewed thoroughly. There is no need to watch TV or read anything while eating. If you're distracted, it's easy to eat too much. When eating, you need to concentrate and chew slowly.

When leaving the court, you should engage in physical exercise, walk as much as possible, and avoid taking elevators and escalators.

To support your skin and prevent it from sagging, get a massage or body wrap 1-2 times a week and use an anti-cellulite cream. Incorporating healthy eating habits coupled with regular exercise will help you maintain the slim figure you've gained in the long term.

Authorized products

To make the egg diet easy to tolerate and problem-free, it can be supplemented with the following products:

• Lean meat: beef, pork, skinless chicken, rabbit.
• Fish are white or red.
• vegetable.
• fruit.
• Dairy products: lean milk, cheese, fermented dairy products.
• Tea coffee.
• Seasoning: optional, but no MSG.

Disable product

The global list of banned foods is the same as other food restriction regimes:

• alcoholic drinks,
• flour,
• sugar,
• cereals,
• Potato,
• Spaghetti,
• chocolate,
• confectioner,
• All fats: meat products, sour cream, mayonnaise, butter, any fat,
• nut,
• Honey,
• soft cheese,
• From fruits: any grapes, bananas, dried fruits,
• Salt, which retains fluid in tissues.

healthy recipes

The egg diet dictates the consumption of primarily boiled eggs. But to diversify the menu, their other dishes are not off limits. This will slow down your weight loss slightly, but the process will be more tolerable. You want to make sure all recipes are low-calorie.

Vegetable Omelette

Healthy, easy recipes. Chop the tomatoes, half a bell pepper, and half a small onion, cook for 5 minutes, then pour in the mixture of milk and two beaten eggs, cover the pot and cook over low heat until soft.

Mushroom Omelette

Cook a few chopped mushrooms in a frying pan. Separately fry a whipped mixture of milk, two eggs, salt and pepper. Place the stewed mushrooms on top of the sautéed omelet and cover with the other half of the omelet. Cover and cook for 5 minutes.

roll

Fried egg pancakes consisting of eggs, milk, a spoonful of flour, chopped herbs and a pinch of salt. This dish is prepared under a lid. Then place chopped onions (preferably red pepper, bell pepper and parsley) on top of the pancake. You can put a little bit of processed cheese or cottage cheese. Evenly distribute the minced meat on the pancake and roll it up.

casserole

If you don't know what to do with a lot of spinach, use it to prepare a healthy casserole. Chop 2 onions, 1 green onion, a large bunch of spinach, add salt and pepper and cook over low heat. Divide the resulting mass into baking dishes. Pour the egg mixture over the top and bake in the hot oven for 10 minutes. This makes a great breakfast or dinner.

Healthy Pizza

Combine 2 tablespoons milk, 2 eggs, a spoonful of flour, salt and pepper in 1 bowl. Whisk and pour into pan. After 2 minutes, sprinkle with a mixture of chopped tomatoes, herbs, bell peppers and olives. Cover and cook for about 15 minutes. The result is a delicious, healthy dish.

stuffed eggs

If you don't use mayonnaise, fatty fish or meat, then this dish becomes a diet dish. Use herbs, vegetables and seafood instead of the usual fillings. As for the dressing, use yogurt or low-fat sour cream if you're on an egg kefir diet. For example, mix together boiled shrimp, cheese, egg yolks, fresh cucumbers and a splash of yogurt and you'll have a delicious, low-calorie filling. For decoration, you can use vegetables or shrimp meat.

Expert Opinion

Regarding the "egg" weight loss method, nutritionists have not yet reached a consensus. Their reviews, as well as user reviews, are completely different. This is mainly due to the patient's personal history or individual characteristics. But the opinions of experts cannot be ignored.

When planning to take a "protein course, " talk to your trusted doctor.

Opinions and results

Analyzing the comments about the egg diet on the Internet, you will find that the most enthusiastic comments are left by young, thin mothers who quickly returned to normal after childbirth with the help of the egg diet. The most negative comments are mostly left by ruthless critics of any restrictions and the eggs themselves, who have never personally dealt with "this crap". But there are also people who have tried it and been dissatisfied with the results. After understanding the situation, it became apparent that this could be happening due to a malfunction or an allergy.