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 try. The week-long egg diet is considered one of the healthiest and least stressful of all express 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. It 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.Egg yolks contain large amounts of vitamin H or biotin. It speeds up the metabolism and promotes the burning of fat deposits to obtain glucose, which is not supplied to the body during the diet. 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, 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 significant benefits due to the following properties:
- They are rich in vitamins A, E, D, groups 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.
- When eating it, almost no toxins are formed, because the body absorbs the product completely.
- They contain a large amount of protein - natural protein. This diet promotes not only weight loss, but also good physical fitness.
- The caloric content of one egg is only 90-110 kcal, but thanks to the nutritional value of the product, you do not have to resist 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 results and not harm your health.
- During the week you need to drink a lot 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 the diet: eat at the same time, do not skip any meals, do not change breakfast, lunch or dinner.
- It is better to avoid snacks, but if you are very hungry, you can eat cucumber, carrot or apple.
- Eliminate sugar from your diet and limit your salt intake.
- You absolutely cannot drink alcohol during the week.
- Avoid seasonings that contain flavor enhancers (glutamate, guanylate, sodium inosinate). Such additives neutralize the effects of hormones that signal 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 all fried, fatty and floury. And also potatoes, figs, grapes, dates.
- Salads can be dressed with unrefined olive oil, lemon juice or low-fat sour cream, but not with 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 it, you can prepare a light fruit salad (200 g) from allowed products, season with low-fat yogurt, or eat a piece of dark chocolate.
- If damage occurs, then you need to start the diet from the beginning.
List of allowed products
An 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 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 eggs (soft boiled or omelet);
- Any citrus fruit (orange, grapefruit, lemon);
- Boiled or boiled lean meat (chicken, turkey, beef);
- Low-fat fish (hake, cod, pike perch);
- Vegetables (cabbage, carrots, cucumbers, bell peppers, beets);
- Fruits and berries (apple, kiwi, pomegranate, pineapple, banana);
- Low-fat or low-fat dairy products (milk, kefir, cottage cheese, cheese);
- Greens (salad, 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 on this diet you can get rid of 3 to 6 kg. These are great 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 its 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 harm your health.
Advantage
- 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 dish.
- During this diet, you do not need to starve. Eggs contain high protein and are very filling. 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.
Disability
- 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 harm your kidneys.
Opinions 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 healthy weight loss is seven days, but no more.Experts believe that this diet is unbalanced due to the presence of a large amount of protein and almost no carbohydrates and fat in it. An unbalanced diet can cause a lack of important vitamins and microelements, which will then lead to health problems.
Egg diet menu for a week
| First day | Breakfast: 2 soft-boiled eggs, 1 citrus (orange or grapefruit), tea or coffee without sugar. Lunch: 1 soft-boiled egg, boiled chicken breast (200 g), 1 citrus. Dinner: boiled chicken breast (250 g), low-fat kefir (200 ml). |
| Second day | Breakfast: 2 soft-boiled eggs, fresh citrus juice (250 ml). Lunch: boiled chicken breast (200 g), 2 citrus fruits, alkaline mineral water (250 ml). Dinner: 2 soft-boiled eggs, 1 citrus, low-fat milk (250 ml). |
| The third day | Breakfast: warm water (250 ml) with lemon juice (1 tablespoon), 1 soft-boiled egg, tea or coffee without sugar. Lunch: boiled meat without fat (250 g), 1 citrus. Dinner: mineral water (250 ml), 2 soft boiled eggs. |
| forth day | Breakfast: 2 omelettes (you can add a little milk and herbs according to your taste), 1 citrus fruit, tea or coffee without sugar. Lunch: lettuce (unlimited quantity), boiled chicken fillet (300 g). Dinner: 1 soft-boiled egg, 2 citrus fruits, alkaline mineral water (250 ml). |
| fifth day | Breakfast: salad (2 hard-boiled eggs, 1 raw carrot, some vegetables, 1 tablespoon of 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, grilled lean fish filling (400 g). |
| sixth day | Breakfast: low-fat cottage cheese (250 g), citrus juice (300 ml). Lunch: 2 soft-boiled eggs, 2 citrus fruits. Dinner: still mineral water (in unlimited quantities), if you feel very hungry - carrot (1 pc. ) or cucumber (1 pc. ). |
| the seventh day | Breakfast: 2 soft-boiled eggs, 1 citrus. Lunch: boiled or boiled lean meat (350 g), 1 citrus. Dinner: still mineral water (in unlimited quantities), if you feel very hungry - carrot (1 pc. ) or cucumber (1 pc. ). |
Dish recipe
For many people, the word "diet" is associated with hunger and bland and tasteless food. In fact, there are many different recipes for a wonderful diet meal. Eating well and losing weight is real. You just need to spend a little time to prepare a "healthy" meal. It is important to replace the usual unhealthy foods with foods that will make your body healthier and slimmer. For example,Dress the salad 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 diet, but not tasteless.
Steamed omelet 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.
Steamed diet omelet is easy and quick to prepare. The main feature of this dish is that it is prepared without yolk or butter.Protein foods are very 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 product retains beneficial vitamins and microelements.
ingredients:
- chicken eggs - 2 pieces;
- milk - 100 grams;
- salt, pepper - to taste;
- green - to taste.
Cooking method:
- First, separate the white from the yolk, then salt and pepper the protein mass.
- Add milk to it, beat until a thick foam forms.
- Pour the resulting mixture into a container, then place 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.
- Difficulty of preparation: medium.
Chicken breast is a unique product for weight loss. It contains a large amount of protein, very little fat. Chicken filling is filling, but low in calories. Boiled or baked meat contains little cholesterol. And so that the breast is not dry and hard, it must be cooked properly.In this recipe, fillets are baked in a broth, citrus and seasoning marinade.This meat will be soft, juicy, aromatic 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 seasoning) - to taste.
Cooking method:
- Wash the chicken breast, salt and pepper, coat with spices on all sides.
- Pour the chicken broth/juice/water into the pan where the fillets will be baked, then add the juice of 1 lemon, the zest, thyme and any other seasonings you like.
- 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 pan in the oven, bake for 30-40 minutes in an oven heated 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.
Salad with vegetables, shrimp, dressed with curd cheese is a delicious dish that will surely please those on a diet.Vegetables and herbs help bring out the flavor of the shrimp. Shrimp is easy to digest in the body and contains almost no fat. But this seafood product contains a large amount of useful microelements and contributes 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 shrimp in salted water (you can add bay leaves and pepper) and peel them from the skin and intestines.
- 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 bell pepper into small cubes or slices.
- Cut the vegetables.
- Mix all the 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 off the diet properly
The end of the diet does not at all imply the beginning of the "belly feast". You have to go off the diet wisely. Within a week, the body gets used to boring food, so you need to return to a balanced and varied diet gradually.For several weeks, you should continue to consume eggs, citrus fruits, lean meats, and dairy products.It is advisable not to add portions or, at least, do it gradually. The period after leaving the diet is important, because if you do not follow the regime, you not only risk 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 interrupt the diet or not start it at all, otherwise it can cause serious complications or side effects.
Side effect:
- Constipation;
- Irritation;
- Fatigue;
- Weakness;
Contraindications:
- The 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 the 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 need to be careful, because egg yolks contain cholesterol and consuming them in large quantities can be harmful to your health.