Weight loss products that work quickly are always popular. Despite the warnings of doctors and nutritionists about the dangers of such methods, those who want to quickly slim their figure continue to experiment. The egg diet for a week is considered one of the healthiest and least stressful 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 diet with eggs work?
The 7-day egg diet is based on chemical processes in the body. It limits the intake of quickly digestible carbohydrates. OrEggs contain a lot of protein, which requires more energy to process than absorbing carbohydrates.The yolks contain large amounts of vitamin H or biotin. It accelerates 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.
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 not only will not harm your health, but will also bring tangible 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).
- Their regular use helps to improve the water-lipid balance, has a positive effect on the condition of the skin, making it more elastic and smoother.
- When consuming them, practically no toxins are formed, since the body completely absorbs the product.
- They contain a large amount of protein – natural proteins. This diet not only promotes weight loss, but also good physical shape.
- 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.
Rules of the egg diet for 7 days
This method of weight loss has its own clear rules that must be strictly followed in order 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 green tea or herbal teas without sugar.
- 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 is best 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 absolutely should not drink alcohol throughout the week.
- Avoid seasonings containing 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.
- You should exclude anything fried, fatty and floury. And also potatoes, figs, grapes, dates.
- Salads can be seasoned with unrefined olive oil, lemon juice or low-fat sour cream, but not with mayonnaise.
- The last meal should take place 3 to 4 hours before bedtime.
- If you really want to eat something sweet, then in order not to break down, you can prepare a light fruit salad (200 g) from permitted products, season it with low-fat yogurt or eat a slice of dark chocolate.
- If a breakdown occurs, then you need to start the diet from the very beginning.
List of authorized 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 in an omelette);
- All citrus fruits (orange, grapefruit, lemon);
- Boiled or simmered lean meat (chicken, turkey, beef);
- Light fish (hake, cod, pike perch);
- Vegetables (cabbage, carrots, cucumber, pepper, beets);
- Fruits and berries (apple, 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. It happens differently for everyone. In a week with this diet you can get rid of 3-6 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 both advantages and disadvantages. Before switching to such a diet, you should familiarize yourself with all the pros and cons in order to realistically assess the result that you can achieve and, most importantly, not to harm your health.
Benefits
- This diet is affordable, it does not contain expensive exotic products and everyone can afford it.
- Preparing dishes does not take much time or effort.
- During this diet, you will not have to starve. Eggs are high in protein and 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.
Defaults
- Eggs and citrus fruits are allergenic foods. For this reason, 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 damage 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 not more.Experts claim that this diet is unbalanced due to the presence of a large amount of protein and practically no carbohydrates and fats. An unbalanced diet can lead to a lack of vital 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 fruit (orange or grapefruit), tea or coffee without sugar. 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 soft-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, skimmed milk (250 ml). |
| The third day | Breakfast: lukewarm water (250 ml) with lemon juice (1 tablespoon), 1 soft-boiled egg, tea or coffee without sugar. Lunch: lean boiled meat (250 g), 1 citrus fruit. Dinner: mineral water (250 ml), 2 boiled eggs. |
| Fourth day | Breakfast: 2 omelette eggs (you can add a little milk and herbs 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). |
| Fifth day | Breakfast: salad (2 hard-boiled eggs, 1 raw carrot, some green 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 boiled egg, baked lean fish fillet (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 are very hungry - carrots (1 pc. ) or cucumber (1 pc. ). |
| Seventh day | Breakfast: 2 boiled eggs, 1 citrus fruit. Lunch: boiled or simmered lean meat (350 g), 1 citrus fruit. Dinner: still mineral water (in unlimited quantities), if you are very hungry - carrots (1 pc. ) or cucumber (1 pc. ). |
Dishes Recipes
For many, the word "diet" is associated with starvation and tasteless, bland food. In fact, there are many different recipes for wonderful dietary dishes. Eating deliciously and losing weight is a reality. You just need to spend a little more time preparing "healthy" meals. 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 further in a water bath, and if you boil the meat with the addition of various spices, it will be dietary, but not bland.
Steamed egg and herb omelet
- Cooking time: 20 minutes.
- Number of servings: 1 person.
- Caloric content of the dish: 110 kcal per 100 g.
- Objective: breakfast.
- Difficulty of preparation: easy.
A steamed diet omelet is easy and quick to prepare. The main 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 nice body contour.This dish is steamed. Due to the fact that they are not exposed to very high temperatures during cooking, the products retain their beneficial vitamins and microelements.
Ingredients:
- chicken eggs - 2 pcs. ;
- milk – 100 grams;
- salt, pepper - to taste;
- green vegetables - to taste.
Cooking mode :
- Start by separating the whites from the yolks, then salt and pepper the protein mass.
- Add milk to it, beat well until thick foam forms.
- Pour the mixture obtained into a container, then place in a water bath 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).
- Objective: lunch, dinner.
- Difficulty of preparation: medium.
Chicken breast is a unique product for weight loss. It contains a high amount of protein and very little fat. Chicken fillet is hearty, but low in calories. Boiled or baked meat contains a small amount of cholesterol. And so that the brisket is not dry and tough, it must be cooked correctly.In this recipe, the filet is cooked in a marinade of broth, citrus and seasonings.This meat will be tender, 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 seasonings) - to taste.
Cooking mode :
- Wash the chicken breasts, season with salt and pepper, and coat them with spices on all sides.
- Pour the chicken broth/juice/water into the pan in which the fillet will be cooked, then add the juice of 1 lemon, its zest, thyme and any other seasonings of your choice.
- Mix the mixture well.
- Place chicken breasts in a baking dish.
- If you wish, you can arrange lemon slices and a few sprigs of thyme around the meat.
- Put the mold in the oven, bake for 30 to 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.
- Caloric content of the dish: 180 kcal per 100 g.
- Objective: lunch, dinner.
- Difficulty of preparation: easy.
A salad of vegetables, shrimp, seasoned with cottage cheese is a delicious dish that will certainly appeal to people on a diet.The vegetables and herbs help bring out the flavor of the shrimp. Shrimp are easily digestible by the body and contain 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:
- shrimps (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 mode :
- Boil raw shrimps 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 sprinkle with lemon juice.
- Cut the hard-boiled eggs into small cubes.
- Peel the cucumbers and cut them into small pieces.
- Cut the pepper into small cubes or slices.
- Chop the greens.
- Mix all the chopped ingredients.
- Add chopped herbs and pressed garlic to a garlic pot.
- Add the 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 at all imply the start of a "belly party". You need to quit the diet wisely. Within a week, the body has become accustomed to a monotonous diet, so you must 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, to do so gradually. The period after stopping the diet is important, because if you do not follow the diet, you risk not only regaining the lost pounds, 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 restrictions, it is necessary to interrupt the diet or not start it at all, otherwise this can lead to serious complications or side effects.
Side effects:
- Constipation;
- Irritability;
- Fatigue;
- Weakness;
Contraindications:
- The weekly egg diet is not recommended during pregnancy and breastfeeding.
- People with allergies 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 need to be careful because egg yolks contain cholesterol and consuming them in large quantities can be harmful to your health.