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 gain a slim figure continue to experiment. The egg diet for a week is considered one of the healthiest and least stressful among all express diets. Its 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. Limits the intake of fast-digesting carbohydrates. WhereEggs contain a lot of protein, the processing of which requires more energy than the absorption of carbohydrates.Yolks contain large amounts of vitamin H or biotin. It accelerates the 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 strong antioxidant and helps lighten your diet.
Benefits of eggs for weight loss
Eggs are a unique product, the composition of which is rich in vitamins, useful minerals and trace elements.A diet based on them will not only not harm your health, but will also bring tangible benefits due to the following properties:
- They are rich in vitamins A, E, D, group B and K, amino acids and trace elements (calcium, iodine, potassium, magnesium, phosphorus).
- Their regular use helps improve the water-lipid balance, has a positive effect on the condition of the skin, making it more elastic and smooth.
- During their consumption, practically no toxins are formed, as the body completely absorbs the product.
- They contain a large amount of protein - natural protein. This diet promotes not only weight loss, but also a good physical condition.
- The caloric content of an egg is only 90-110 kcal, but thanks to the nutritional value of the product, you will not have to endure the feeling of hunger.
Egg diet rules for 7 days
This weight loss method has its own clear rules that must be strictly followed to achieve the desired result and not harm your health.
- Throughout the week you need to drink a lot of fluids - 2-2. 5 liters of water (required). It is also helpful to drink green or herbal tea without sugar.
- It is important to follow a diet: eat at the same time, do not skip any meal, do not change breakfast, lunch or dinner.
- It is better to avoid snacking, but if you are very hungry, you can eat a cucumber, carrot or apple.
- Eliminate sugar from your diet and limit your salt intake.
- You should absolutely not drink alcohol throughout the week.
- Avoid spices that contain flavor enhancers (glutamate, guanylate, sodium inosinate). Such additives neutralize the effect of the hormone that signals satiety; the more such additives in food, the higher the risk of spoilage.
- Physical activity will help you achieve better results.
- It is necessary to exclude everything fried, fatty and flour. 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 bedtime.
- If you really want to eat something sweet, then in order not to spoil yourself, you can prepare a light fruit salad (200 g) from the allowed products, enjoy it with low-fat yogurt or eat a slice of dark chocolate.
- If a breakdown occurs, then you have to start the diet from the beginning.
List of allowed products
The egg diet for weight loss does not mean that you have to eat only eggs all week.There is a wide selection of products that improve the effect of weight loss. For example, citrus fruits are used in large quantities. They contain a lot of citric acid, which accelerates and improves energy metabolism in the body. Allowed foods during the diet:
- Chicken egg (soft boiled or omelette);
- Any citrus fruit (orange, grapefruit, lemon);
- Boiled or boiled lean meat (chicken, turkey, beef);
- Low-fat fish (cod, cod, perch);
- Vegetables (cabbage, carrot, cucumber, bell pepper, beetroot);
- Fruits and berries (apple, kiwi, pomegranate, pineapple, banana);
- Low-fat or low-fat dairy products (milk, kefir, cottage cheese, cheese);
- Greens (lettuce, celery, spinach).
How much weight can you lose in a week?
Losing weight is an individual process. It goes differently for everyone. In one week on this diet you can remove 3 to 6 kg. These are huge numbers for such a short period of time.Much depends on the lifestyle of a person losing weight, the amount of physical activity and the speed of metabolic processes in the body.The more energy you expend during the diet, the more pounds you can lose in a week.
Advantages and disadvantages
Like any diet, the egg diet has its pros and cons. Before switching to such a diet, you should familiarize yourself with all the pros and cons in order to really appreciate the result that can be obtained, and most importantly, not to harm your health.
strengths
- This diet is affordable, does not include expensive exotic products and everyone can afford it.
- It does not take much time or effort to prepare the dishes.
- During this diet you will not have to starve. Eggs are rich in protein and very filling. And fruits and vegetables contain a lot of fiber, which also gives you a feeling of satiety.
- Thanks to the variety of healthy foods on the menu, this diet will not harm your health.
- Eggs contain many useful vitamins and trace elements that have a positive effect on the condition of the skin and hair.
Shortcomings
- Eggs and citrus fruits are allergenic foods. Because of this, this diet is not suitable for everyone.
- During the diet, weakness, drowsiness and fatigue are possible. Any diet is a kind of stress for the body.
- Often diets, including egg diets, cause constipation.
- If you stick to this diet for a long time (more than a week), it can damage your kidneys.
The opinion of doctors and nutritionists about the effectiveness of the diet
Doctors and nutritionists do not recommend sticking to this diet for a long time.The maximum period for proper healthy weight loss is seven days, but no more.Experts argue that this diet is unbalanced due to the presence of a large amount of protein and practically no carbohydrates and fats in it. An unbalanced diet can cause a lack of vital vitamins and trace elements, which will then lead to health problems.
Egg diet menu for a week
| First day | Breakfast: 2 boiled eggs, 1 citrus fruit (orange or grapefruit), tea or coffee without sugar. Lunch: 1 soft-boiled egg, boiled chicken breast (200 g), 1 citrus fruit. Dinner: boiled chicken breast (250 g), low-fat kefir (200 ml). |
| The second day | Breakfast: 2 boiled eggs, fresh citrus juice (250 ml). Lunch: boiled chicken breast (200 g), 2 citrus fruits, alkaline mineral water (250 ml). Dinner: 2 boiled eggs, 1 citrus fruit, low-fat milk (250 ml). |
| On the third day | Breakfast: warm water (250 ml) with lemon juice (1 tablespoon), 1 boiled egg, tea or coffee without sugar. Lunch: boiled meat without fat (250 g), 1 citrus fruit. Dinner: mineral water (250 ml), 2 boiled eggs. |
| The fourth day | Breakfast: 2 egg omelets (you can add a little milk and herbs according to your taste), 1 citrus fruit, tea or coffee without sugar. Lunch: lettuce leaves (unlimited quantities), boiled chicken fillet (300 g). Dinner: 1 boiled egg, 2 citrus fruits, alkaline mineral water (250 ml). |
| The fifth day | Breakfast: salad (2 boiled eggs, 1 raw carrot, some greens, 1 tablespoon low-fat sour cream), 1 citrus fruit, tea or coffee without sugar. Lunch: 2 carrots (raw), fresh orange juice (300 ml). Dinner: alkaline mineral water (250 ml), 1 soft-boiled egg, baked lean fish fillet (400 g). |
| The sixth day | Breakfast: low-fat cottage cheese (250 g), citrus juice (300 ml). Lunch: 2 boiled eggs, 2 citrus fruits. Dinner: mineral water without gas (in unlimited quantities), if you feel very hungry - carrot (1 piece) or cucumber (1 piece). |
| The seventh day | Breakfast: 2 soft boiled eggs, 1 citrus fruit. Lunch: boiled or boiled lean meat (350 g), 1 citrus fruit. Dinner: mineral water without gas (in unlimited quantities), if you feel very hungry - carrot (1 piece) or cucumber (1 piece). |
Recipes of dishes
For many people, the word "diet" is associated with hunger and tasteless and bland food. In fact, there are many different recipes for wonderful diet dishes. Eating delicious and losing weight is real. You just need to spend a little more time preparing "healthy" dishes. It is important to replace the usual unhealthy foods with those that will make your body healthier and slimmer. For example,Dress salads not with mayonnaise, but with low-fat sour cream, cook more in a double boiler, and if you boil the meat with the addition of various spices, it will be dietary, but not tender.
Omelet with boiled eggs with herbs
- Cooking time: 20 minutes.
- Number of servings: 1 person.
- Caloric content of the dish: 110 kcal per 100 g.
- Purpose: breakfast.
- Difficulty of preparation: easy.
A dietary steam omelet is prepared easily and quickly. The special feature of this dish is that it is prepared without yolks or butter.Protein foods are extremely useful for those who want to create a beautiful body contour.This dish is steamed. Due to the fact that it is not exposed to very high temperatures during cooking, the products retain their useful vitamins and trace elements.
Ingredients:
- chicken eggs - 2 pieces;
- milk - 100 grams;
- salt, pepper - to taste;
- greens - to taste.
Cooking method:
- First, we separate the whites from the yolks, then salt and pepper the protein mixture.
- Add milk to it, beat well until thick foam is formed.
- 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.
Baked chicken breast
- Cooking time: 60 minutes.
- Number of servings: 3 people.
- Caloric content of the dish: 148 kcal (for 1 breast).
- Purpose: lunch, dinner.
- Difficulty of preparation: medium.
Chicken breast is a unique product for losing weight. It contains a large amount of protein, very little fat. Chicken fillet is filling, but low in calories. Boiled or roasted meat contains a small amount of cholesterol. And so that the breast is not dry and hard, it must be cooked properly.In this recipe, the tenderloin is baked in a marinade of meat, citrus and spices.This meat will be soft, juicy, fragrant and will not harm your figure.
Ingredients:
- chicken breast - 3 pieces;
- lemon - 1 piece;
- chicken soup (can be replaced with orange juice or water) - 450 ml;
- salt, pepper, thyme (any spices) - to taste.
Cooking method:
- Wash the chicken breasts, salt and pepper, coat them with spices on all sides.
- Pour the chicken stock/stock/water into the pan in which the fillet will be cooked, 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.
- Put the pan in the oven, bake it for 30-40 minutes in a preheated oven at 200 degrees.
Vegetable salad with eggs and cream cheese
- Cooking time: 40 minutes.
- Number of servings: 2 people.
- Caloric content of the dish: 180 kcal per 100 g.
- Purpose: lunch, dinner.
- Difficulty of preparation: easy.
A salad of vegetables, shrimp, dressed with cottage cheese is a delicious dish that is sure to please those on a diet.Vegetables and herbs help bring out the flavor of the shrimp. Prawns are easily digested by the body and contain almost no fat. But these seafood products contain a large amount of useful microelements and contribute to the balanced functioning of the gastrointestinal tract.
Ingredients:
- shrimp (large) - 200 g;
- cucumber - 2 pieces;
- bell pepper - 1 piece;
- eggs - 2 pieces;
- low-fat cottage cheese - 150 g;
- lemon - 1 piece;
- garlic - 1 clove;
- fresh herbs - 40 g;
- salt and pepper - to taste.
Cooking method:
- Boil raw shrimps in salted water (you can add bay leaves and pepper) and peel them from the shell and guts.
- Cut the shrimp into small pieces and sprinkle with lemon juice.
- Cut the hard-boiled eggs into small cubes.
- Peel the cucumbers and cut them into small pieces.
- Cut the bell pepper into cubes or small slices.
- Cut the greens.
- Mix all the chopped ingredients.
- Add chopped herbs and crushed garlic to a pot of garlic.
- Add the cream cheese.
- Season with salt and pepper.
- The finished salad can be placed on lettuce leaves.
How to get off a diet correctly
The end of the diet does not at all mean the beginning of a "belly party". You have to go off the diet wisely. Within a week, the body gets used to monotonous food, so you should gradually return to a balanced and varied diet.For several weeks, you should continue to regularly consume eggs, citrus fruits, lean meats and dairy products.It is advisable not to increase the portions or at least do it gradually. The period after leaving the diet is important, since if you do not follow the regime, you risk not only regaining the lost kilograms, but also gaining new ones.
Side effects and contraindications
Egg diet for a week is not suitable for everyone, because it is fast, unbalanced and requires special endurance. If there are any restrictions, it is necessary to stop the diet or not start at all, otherwise it can cause serious complications or side effects.
Side effects:
- Constipation;
- Irritation;
- Fatigue;
- Weakness;
Contraindications:
- The weekly egg diet is not recommended during pregnancy and lactation.
- 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 any diet, be sure to consult your doctor.
- If you have high cholesterol levels, you should be careful, because egg yolks contain cholesterol and consuming them in large quantities can be harmful to your health.