Weight loss products that act quickly 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 correctly, you can get real results without any pain.
How does a low carb egg diet work?
The 7-day egg diet is based on chemical processes in the body. Limit your intake of fast-digesting carbohydrates. On whatEggs contain a lot of protein, the processing of which requires more energy than absorbing carbohydrates.Egg yolks contain 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 the diet. Chicken eggs are rich in lutein, which is a strong antioxidant and helps ease the diet.
The benefits of eggs for weight loss
Eggs are a unique product, the composition of which is rich in vitamins, beneficial minerals and microelements.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 microelements (calcium, iodine, potassium, magnesium, phosphorus).
- Its regular use helps to improve water-lipid balance, has a positive effect on the condition of the skin, making it more elastic and smooth.
- When consuming them, practically no toxins are formed, as the body completely absorbs the product.
- They contain a large amount of protein - natural proteins. This diet promotes not only 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 the feeling of hunger.
Egg diet rules for 7 days
This weight loss method has its own clear rules that must be followed exactly to achieve the desired result and not harm your health.
- Throughout the week you need to drink plenty of fluids - 2-2. 5 liters of water (required). It is also useful to drink unsweetened green or herbal tea.
- It is important to follow a 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're very hungry you can eat cucumber, carrot or apple.
- Eliminate sugar from your diet and limit your salt intake.
- You absolutely should not drink alcohol during the week.
- Avoid seasonings that contain flavor enhancers (glutamate, guanylate, sodium inosinate). These additives neutralize the effect of the hormone that signals satiety; the more additives in food, the greater the risk of degradation.
- Physical activity will help you achieve better results.
- It is necessary to exclude everything fried, fatty and floury. And also potatoes, figs, grapes, dates.
- Salads can be dressed with unrefined olive oil, lemon juice or low-fat cream, but not mayonnaise.
- The last meal should be 3 to 4 hours before bed.
- If you really want to eat something sweet, so as not to go broke, you can prepare a light fruit salad (200 g) with permitted products, season it with low-fat yogurt or eat a slice of dark chocolate.
- If a breakdown occurs, you will need 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 wide selection of products that enhance the weight loss effect. For example, citrus fruits are used in large quantities. They contain a lot of citric acid, which accelerates and improves the body's energy metabolism. Foods allowed during the diet:
- Chicken egg (boiled or omelet);
- Any citrus fruits (orange, grapefruit, lemon);
- Boiled or boiled lean meat (chicken, turkey, beef);
- Lean fish (hake, cod, pike);
- Vegetables (cabbage, carrots, cucumbers, peppers, beets);
- 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's different for everyone. In a week with this diet you can lose 3 to 6 kg. These are excellent numbers for 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 pounds you can lose in a week.
Advantages and disadvantages
Like any diet, the egg diet has advantages and disadvantages. Before switching to this diet, you need to familiarize yourself with all the pros and cons in order to realistically assess the result that can be obtained and, most importantly, not to harm your health.
Benefits
- 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 dishes.
- During this diet you will not have to go hungry. Eggs are rich in protein and very satiating. And fruits and vegetables contain a lot of fiber, which also makes you feel full.
- Thanks to the variety of healthy foods on the menu, this diet will not harm your health.
- Eggs contain many beneficial vitamins and microelements that have a positive effect on the condition of the skin and hair.
Imperfections
- Eggs and citrus fruits are allergenic foods. Therefore, 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 follow this diet for a long time (more than a week), it can harm your kidneys.
The opinion of doctors and nutritionists on the effectiveness of the diet
Doctors and nutritionists do not recommend following this diet for a long time.The maximum period for healthy and adequate weight loss is seven days, but no more.Experts argue that this diet is unbalanced due to the presence of a large amount of proteins and practically no carbohydrates and fats. An unbalanced diet can cause a lack of vital vitamins and microelements, which can lead to health problems.
Egg diet menu for a week
| First day | Breakfast: 2 boiled eggs, 1 citrus fruit (orange or grapefruit), unsweetened tea or coffee. Lunch: 1 boiled egg, boiled chicken breast (200 g), 1 citrus fruit. Dinner: boiled chicken breast (250 g), low-fat kefir (200 ml). |
| 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, skimmed milk (250 ml). |
| The third day | Breakfast: warm water (250 ml) with lemon juice (1 tablespoon), 1 boiled egg, unsweetened tea or coffee. Lunch: boiled lean meat (250 g), 1 citrus fruit. Dinner: mineral water (250 ml), 2 boiled eggs. |
| Fourth day | Breakfast: 2-egg omelet (you can add a little milk and herbs to your taste), 1 citrus fruit, unsweetened tea or coffee. Lunch: lettuce leaves (unlimited quantities), boiled chicken fillet (300 g). Dinner: 1 boiled egg, 2 citrus fruits, alkaline mineral water (250 ml). |
| Fifth day | Breakfast: salad (2 boiled eggs, 1 raw carrot, some greens, 1 tablespoon of low-fat cream), 1 citrus fruit, unsweetened tea or coffee. Lunch: 2 carrots (raw), fresh orange juice (300 ml). Dinner: alkaline mineral water (250 ml), 1 boiled egg, baked lean fish fillet (400 g). |
| Sixth day | Breakfast: low-fat cottage cheese (250 g), citrus juice (300 ml). Lunch: 2 boiled eggs, 2 citrus fruits. Dinner: still mineral water (in unlimited quantities), if you feel very hungry - carrots (1 pc. ) or cucumber (1 pc. ). |
| Seventh day | Breakfast: 2 boiled eggs, 1 citrus. Lunch: boiled or boiled lean meat (350 g), 1 citrus fruit. Dinner: still mineral water (in unlimited quantities), if you feel very hungry - carrots (1 pc. ) or cucumber (1 pc. ). |
Dish recipes
For many, the word "diet" is associated with hunger and tasteless, tasteless food. In fact, there are many different recipes for wonderful dietary dishes. Eating deliciously 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,Season salads not with mayonnaise, but with low-fat sour cream, cook more in a water bath, and if you boil the meat with the addition of various spices, it will turn out dietary, but not tasteless.
Steamed egg omelette with herbs
- Cooking time: 20 minutes.
- Number of servings: 1 person.
- Calorie content of the dish: 110 kcal per 100 g.
- Purpose: breakfast.
- Difficulty of preparation: easy.
A steamed dietary 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 extremely useful for those who want to create a beautiful body contour.This dish is steamed. By not being exposed to very high temperatures during cooking, the products retain their beneficial vitamins and microelements.
Ingredients:
- chicken eggs - 2 pieces;
- milk – 100 grams;
- salt, pepper - to taste;
- greens - to taste.
Cooking method:
- First, separate the whites from the yolks, and then salt and pepper the protein mass.
- Add the milk and beat well until it forms a thick foam.
- Pour the resulting mixture into a container and place in a water bath for 10 minutes.
- Sprinkle the finished dish with chopped herbs.
Roasted 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 weight loss product. It contains a large amount of protein and very little fat. Chicken fillet is filling but low in calories. Cooked or roasted meat contains a small amount of cholesterol. And so that the breast does not become dry and hard, you need to cook it well.In this recipe, the fillet is roasted in a marinade of broth, citrus fruits and seasonings.This meat will be soft, juicy, aromatic and will not harm your figure.
Ingredients:
- chicken breast – 3 pieces;
- lemon – 1 piece;
- chicken broth (can be replaced with orange juice or water) – 450 ml;
- salt, pepper, thyme (any seasoning) - to taste.
Cooking method:
- Wash chicken breasts, salt and pepper, coat with spices on all sides.
- Pour the chicken broth/juice/water into the pan where the fillet will be roasted, then add the juice of 1 lemon, its zest, thyme and other seasonings you wish.
- Mix the mixture well.
- Place the chicken breasts in a baking dish.
- If desired, you can place lemon slices and a few sprigs of thyme around the meat.
- Place the baking tray in the oven, bake for 30-40 minutes in an oven preheated to 200 degrees.
Vegetable salad with eggs 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.
A salad with vegetables, shrimp, seasoned with cottage cheese is a delicious dish that will certainly please anyone on a diet.Vegetables and herbs help to enhance the flavor of the shrimp. Shrimp is easily digestible by the body and contains almost no fat. But these seafood products contain a huge 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;
- egg - 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 shrimp in salted water (you can add bay leaves and allspice) and peel them from the shell and intestines.
- Cut the shrimp into small pieces and drizzle with lemon juice.
- Cut the boiled eggs into small cubes.
- Peel the cucumbers and cut them into small pieces.
- Cut the pepper into small cubes or slices.
- Chop the vegetables.
- Mix all the chopped ingredients.
- Add chopped herbs and squeezed garlic to a garlic pan.
- 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 in any way imply the beginning of a "belly party". You need to exit the diet wisely. Within a week, the body got used to the monotonous diet, so it is necessary to 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 portions or, at least, do so gradually. The period after abandoning the diet is important, because if you don't follow the regime you run the risk of not only regaining lost kilos, but also gaining new ones.
Side effects and contraindications
The egg diet for a week is not suitable for everyone, as it is fast, unbalanced and requires special endurance. If there are any restrictions, it is necessary to interrupt the diet or not even start it, otherwise it could cause serious complications or side effects.
Side effects:
- Cold;
- Irritability;
- 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, consult your doctor before any diet.
- If you have high cholesterol levels, you need to be careful, as egg yolks contain cholesterol and consuming them in large quantities can be harmful to your health.