Weight loss products that work fast are always popular. Despite the warnings of 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 of all express diets. Its main advantage is that it does not involve fasting. If followed correctly, you can achieve real results without any pain.
How does a low carb diet work with eggs?
The 7-day egg diet is based on the chemical processes in the body. It limits the intake of rapidly digestible carbohydrates. whereEggs contain a lot of protein, the processing of which requires more energy than the absorption of carbohydrates.Heart contains a large amount of vitamin H or biotin. It accelerates metabolism and helps burn fat deposits to obtain glucose, which is not supplied to the body during diet. Chicken eggs are rich in lutein, which is a powerful antioxidant and helps make your diet easier.
Benefits of eggs for weight loss
Egg is 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, B and K, amino acids and trace elements (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, makes it more elastic and smooth.
- During their consumption, practically no toxins are produced, since the body completely absorbs the product.
- They contain a large amount of protein - natural protein. This diet promotes not only weight loss, but also good physical exercise.
- 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 method of weight loss has its own clear rules that must be strictly followed in order to achieve the desired results and not harm your health.
- During the whole week, you should drink a lot of liquid - 2-2, 5 liters of water (necessary). Drinking unsweetened green or herbal tea is also helpful.
- It is important to follow the diet: eat at the same time, do not skip meals, do not change breakfast, lunch or dinner.
- It is better to avoid eating, but if you are very hungry, you can eat cucumber, carrot or apple.
- Eliminate sugar from your diet and limit salt intake.
- You should not drink alcohol for the whole week.
- Avoid spices containing flavor enhancers (glutamate, guanylate, sodium inosinate). Such supplements neutralize the effect of the hormone that signals satiety; The more such additives in food, the higher the risk of decay.
- Physical activity can 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 it, you can prepare a light fruit salad (200 grams) from permitted products, soften it with low-fat yogurt, or eat a piece of dark chocolate.
- If there is an accident, then you have to start the diet from the beginning.
List of permitted products
An egg diet for weight loss does not mean that you should eat only eggs for the whole 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 egg (soft-boiled or omelette);
- any citrus fruit (orange, grapefruit, lemon);
- lean boiled or stewed meat (chicken, turkey, beef);
- lean 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 (lettuce, celery, spinach).
How much weight can you lose in a week?
Losing weight is an individual process. It goes differently for everyone. With this diet, you can lose 3 to 6 kg in one week. These are big numbers for such a short period of time.Much depends on the lifestyle of a person who wants to lose weight, physical activity and the speed of metabolic processes in the body. The more energy you spend on a diet, the more pounds you can lose in a week.
Pros and cons
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 realistically assess the results that can be obtained and, most importantly, not harm your health.
advantages
- This diet is affordable, it does not include expensive exotic products and everyone can afford it.
- Cooking does not take much time and effort.
- You will not have to starve during this diet. Eggs are rich 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 a lot of vitamins and useful microelements, which have a positive effect on the condition of the skin and hair.
faults
- 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 a diet, including an egg diet, causes 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 about the effectiveness of the diet
Doctors and nutritionists do not recommend long-term adherence to this diet.The maximum period of healthy weight loss is seven days, but not more.Experts claim that this diet is unbalanced due to the large amount of protein and the practically absence of carbohydrates and fats in it. An unbalanced diet can lead to a lack of vital vitamins and micronutrients, which can 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. Dinner: 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). Dinner: boiled chicken breast (200 g), 2 citrus fruits, alkaline mineral water (250 ml). Dinner: 2 soft-boiled eggs, 1 citrus fruit, low-fat milk (250 ml). |
| the third day | Breakfast: warm water (250 ml) with lemon juice (1 tbsp), 1 soft-boiled egg, tea or coffee without sugar. Dinner: lean boiled meat (250 g), 1 citrus. Dinner: mineral water (250 ml), 2 soft-boiled eggs. |
| the fourth day | Breakfast: 2 egg omelets (you can add a little milk and herbs to your taste), 1 citrus fruit, tea or coffee without sugar. Lunch: salad leaves (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 boiled eggs, 1 raw carrot, some greens, 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, baked lean fish fillet (400 g). |
| the sixth day | Breakfast: low-fat cottage cheese (250 g), citrus juice (300 ml). Lunch: 2 soft-boiled eggs, 2 citrus fruits. Dinner: mineral water (unlimited quantity), if you are very hungry - carrot (1 pc. ) or cucumber (1 pc. ). |
| the seventh day | Breakfast: 2 soft-boiled eggs, 1 citrus fruit. Dinner: lean boiled or stewed meat (350 g), 1 citrus. Dinner: mineral water (unlimited quantity), if you are very hungry - carrot (1 pc. ) or cucumber (1 pc. ). |
Recipes of the dish
For many, the word "diet" is associated with hunger and bland, unpalatable food. In fact, there are many different recipes for great diet meals. Eating deliciously and losing weight is real. 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 more in a double boiler, and if you cook meat with the addition of various spices, it will be dietary, but not tender.
Steamed egg omelet with herbs
- Preparation 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 dietary 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 beautiful body contour.This dish is steamed. Due to the fact that it is not exposed to very high temperatures during preparation, the products retain vitamins and useful microelements.
Ingredients:
- chicken eggs - 2 pieces;
- milk - 100 grams;
- salt, pepper - to taste;
- Greens - to taste.
Method of preparation:
- First, separate the protein from the yolks, then sprinkle the protein mass with salt and pepper.
- Add milk, beat well until thick foam is formed.
- Pour the mixture into a container, then place it in a double boiler for 10 minutes.
- Add finely chopped greens to the finished dish.
Baked chicken breast
- Preparation 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. Contains a large amount of protein, very little fat. Chicken fillet is filling, but low in calories. Boiled or baked meat contains a small amount of cholesterol. And in order for the breast not to be dry and tough, it must be cooked properly.In this recipe, the fillet is baked in a marinade of broth, citrus and spices.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, onion (any spices) - to taste.
Method of preparation:
- Wash the chicken breast, salt and pepper, sprinkle spices on all sides.
- Pour the chicken stock/juice/water into the pan in which the fillets will be cooked, then add the juice of 1 lemon, its zest, onion and any other seasonings you like.
- Mix the mixture well.
- Place the chicken breast in a baking dish.
- If you wish, you can place lemon slices and a few pieces of hay around the meat.
- Put the pan in the oven, bake for 30-40 minutes in an oven heated to 200 degrees.
Vegetable salad with egg and cream cheese
- Preparation 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, shrimps, and cottage cheese is a delicious dish that will definitely appeal to those on a diet.Vegetables and herbs help bring out the flavor of the shrimp. Shrimps are easily digested by the body and contain almost no fat. But these seafood 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;
- Bulgarian 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.
Method of preparation:
- Boil raw shrimp in salted water (you can add bay leaf and pepper) and remove the skin from the shell 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.
- Chop the herbs.
- Mix all the chopped ingredients.
- Add chopped greens and crushed garlic to the garlic pot.
- Add the cream cheese.
- Season with salt and pepper.
- Ready salad can be placed on lettuce leaves.
How to exit the diet correctly
Ending the diet does not mean starting the "belly festival" at all. It should be left out of the diet wisely. In a week, the body gets used to monotonous food, so you should gradually return to a balanced, 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 it gradually. The period of withdrawal from the diet is important, because if you do not follow the regime, you risk not only returning the lost kilograms, but also gaining new ones.
Side effects and contraindications
The 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
- irritability;
- tiredness
- weakness
Contraindications:
- 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, gastrointestinal tract, consult a doctor before starting any diet.
- If you have a high cholesterol level, you should be careful because egg yolks contain cholesterol and consuming them in large quantities can be harmful to your health.