The weekly egg diet is considered one of the most popular due to its short duration and nutritional value. This program is easy to follow because you can take simple lunches and dinners with you to work or school.
Description and features of the egg diet
The diet is easily tolerated, despite only 3 meals. The protein in eggs digests slowly, and the fiber in fruits and vegetables helps keep you feeling full.
This is a low-carb, low-fat diet. A person’s interest in food decreases because there are no sharp rises in blood glucose levels due to the lack of simple carbohydrates. And ketones produced by the liver suppress hunger.
However, excessive protein consumption puts a lot of stress on the kidneys, which causes problems with removing waste products. You can adhere to such a diet for a limited time and if your health condition allows. If your health worsens, you should immediately switch to your usual diet.
Basic Rules
For the program to bring maximum results, it is important to adhere to the following recommendations:
- Drink at least 1. 5 liters of fluid per day. This will help prevent problems with the digestive system.
- Eat a lot of vegetables or drink fiber in the morning.
- Chicken eggs can be replaced with quail eggs in a ratio of 1 to 3.
- The last meal should be no later than 7-8 pm.
- You need to sleep at least 8 hours a day, and go to bed no later than 22-23 hours.
- When cooking, you can use any seasonings and lemon juice to improve the taste.
- Eating raw eggs is not recommended. They are boiled hard-boiled or soft-boiled. Other foods can be cooked on the grill, steamer or oven. Frying without fat is acceptable.
- The diet should not be repeated more than 1-2 times a year.
- To achieve results in a short time, it is recommended to exercise regularly. You can do daily morning exercises and go to the gym.
- To avoid a breakdown, in rare cases, eggs are replaced with other protein foods - lean meat, low-fat cottage cheese.
Principle of operation
The egg diet is low carbohydrate. To compensate for the lack of energy, the source of which is carbohydrates, the body will have to transform fat mass into ketone bodies. In this way, intensive weight loss occurs.
Benefits and harms
Benefits of the diet:
- eggs are a tasty independent food and can be an ingredient in various dishes;
- easy and quick preparation of egg-based diet food;
- this diet is suitable for people actively involved in sports;
- egg protein has a positive effect on nail plates, skin and hair;
- even small portions of dishes with eggs satisfy hunger well.
Disadvantages of the diet:
- unbalanced diet;
- Excess proteins and lack of carbohydrates can lead to malaise, migraines, and bad breath.
If there are any negative changes in your health, you should stop dieting and consult a doctor.
Varieties of the egg diet
There are several types of egg diet.
Maggi's 4-week weight loss program is the most effective because it allows you to lose 25 kg. An additional advantage of the diet is that the results obtained are consolidated for a long time. Despite the length of the program, it is easily tolerated due to the large number of vegetables and fruits in the diet. For 3 weeks, foods are consumed in limited quantities.
The 7-day program involves eating 4-6 eggs per day. Be sure to have them for breakfast. It is advisable to eat lean meat or fish for lunch or dinner 2 times a week. In 7 days you can lose 10 kg. In some cases, it is possible to extend the diet for another week.
The egg-orange diet differs from other types in that the entire diet is reduced to hard-boiled eggs, fresh grapefruit and oranges. This program allows you to quickly lose a few kilograms. The main rule is to drink plenty of water. Eggs and citrus should be eaten alternately and hourly throughout the day. The last meal is no later than 20-21 hours.
The maximum duration of the diet is 5-7 days. The safest option is 3-4 days. During this period you can lose 2-5 kg.
Permitted and prohibited products
In addition to eggs and citrus fruits, the diet includes many more permitted foods:
- chicken fillet, beef, rabbit meat;
- red and white fish;
- vegetables;
- plums, apples and pears;
- low-fat and unsalted dairy/fermented milk products;
- Tea coffee;
- spices.
The following are prohibited:
- sugar, honey;
- alcohol;
- potato;
- flour and pasta products, cereals;
- sour cream, mayonnaise;
- chocolate, confectionery;
- nuts, dried fruits;
- grapes, bananas;
- any fats;
- soft cheeses;
- fatty meats.
Reduce salt intake.
Sample menu for the week
Monday menu:
- Breakfast - 2 hard-boiled eggs, grapefruit, 200 ml of warm green tea.
- Lunch - boiled or steamed chicken fillet (160 g), 1 egg, orange.
- Dinner - a piece of boiled chicken, 1 tbsp. kefir
Tuesday's diet:
- Boiled egg (1-2 pcs. ), 1 tbsp. citrus juice.
- 150 g stewed chicken meat, citrus, 1 tbsp. mineral water.
- 2 boiled eggs, grapefruit, 1 tbsp. milk.
Environment Menu:
- 1 egg, 1 tbsp. water with lemon.
- 200 g boiled veal, citrus.
- Boiled egg (1-2 pcs. ), 1 tbsp. mineral water.
Detailed diet for Thursday:
- Steam omelet of 3 eggs with herbs.
- 2 boiled chicken legs, lettuce, cucumbers.
- 2 citruses, 1 boiled egg, 1 tbsp. water.
Friday menu:
- Salad of boiled carrots, 2 boiled eggs, low-fat sour cream.
- 2 carrots, 1 tbsp. orange juice.
- Stewed sea fish, 1 boiled egg, 1 tbsp. mineral water.
Saturday diet:
- 150 g cottage cheese, 1 tbsp. citrus juice.
- 2 grapefruits, 2 boiled eggs.
- Mineral water in any quantity.
Sunday menu:
- ½ citrus, boiled egg (1-2 pcs. ).
- 200 g boiled beef, orange.
- Mineral water in any quantity.
What are the possible contraindications?
Pregnant and breastfeeding women should not go on an egg diet. This diet is not suitable for people diagnosed with the following problems:
- egg allergy;
- intolerance to citrus fruits;
- increased cholesterol levels in the blood;
- diseases of the genitourinary system;
- liver dysfunction.
How to get out of a diet correctly
They come out of the egg diet smoothly. To prevent the weight from returning, periodically continue to consume dietary foods, especially during the first week after completing the weight loss program.
Possible results
In 7 days you can lose at least 3 kg, maximum 10 kg.