Weight loss products that act quickly are always popular. Despite warnings from doctors and nutritionists about the dangers of these methods, those who want to lose weight quickly 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 will be able to 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. Limit the intake of quickly digestible carbohydrates. WhereEggs contain a lot of proteins, the processing of which requires more energy than the absorption of 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 the diet. Chicken eggs are rich in lutein, which is a powerful antioxidant and helps facilitate 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 the water-lipid balance, has a positive effect on the condition of the skin, making it more elastic and smooth.
- When consumed, practically no toxins are formed, since the body absorbs the product completely.
- They contain a large amount of protein, natural proteins. This diet promotes not only 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.
Egg diet rules for 7 days.
This method of losing weight has its own clear rules that must be strictly followed to achieve the desired result and not harm your health.
- Throughout the week it is necessary to drink plenty of fluids: 2 to 2. 5 liters of water (required). It is also helpful 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 is better to avoid snacks, but if you are very hungry you can eat a cucumber, a carrot or an apple.
- Eliminate sugar from your diet and limit your salt intake.
- You should absolutely not drink alcohol during the week.
- Avoid condiments that contain flavor enhancers (glutamate, guanylate, sodium inosinate). These additives neutralize the effect of the hormone that indicates satiety; The more additives of this type there are in foods, 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 sour cream, but not mayonnaise.
- The last meal should be eaten 3-4 hours before bedtime.
- If you really want to eat something sweet, so as not to spoil yourself, 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 still occurs, it is necessary to start the diet from the beginning.
List of permitted products
The egg diet to lose weight does not mean that you have to eat only eggs throughout the week.There is a wide selection of products that enhance the slimming 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);
- Any citrus fruit (orange, grapefruit, lemon);
- Boiled or stewed lean meat (chicken, turkey, beef);
- Lean fish (hake, cod, pike perch);
- Vegetables (cabbage, carrot, cucumber, bell pepper, beet);
- Fruits and berries (apple, kiwi, pomegranate, pineapple, banana);
- Low-fat or skimmed 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 get rid of 3 to 6 kg. These are magnificent figures for such a short period of time.Much depends on the lifestyle of the person losing weight, on the amount of physical activity and the speed of metabolic processes in the body.The more energy you expend while dieting, the more kilos 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 should familiarize yourself with all the pros and cons in order to realistically evaluate the result that can be obtained and, most importantly, not harm your health.
Advantages
- 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 starve. 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.
Defects
- Eggs and citrus 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), you can damage your kidneys.
The opinion of doctors and nutritionists about the effectiveness of the diet.
Doctors and nutritionists do not recommend following this diet for a long time.The maximum period for adequate and healthy weight loss is seven days, but no more.Experts argue that this diet is unbalanced due to the presence of a large amount of protein and contains practically no carbohydrates and fats. An unbalanced diet can lead to a lack of vital vitamins and microelements, which in turn will lead to health problems.
Egg diet menu for a week.
| First day | Breakfast: 2 soft-boiled eggs, 1 citrus (orange or grapefruit), unsweetened tea or coffee. Lunch: 1 soft-boiled egg, boiled chicken breast (200 g), 1 citrus. Dinner: boiled chicken breast (250 g), skim kefir (200 ml). |
| Second day | Breakfast: 2 soft-boiled eggs, freshly squeezed 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, skimmed milk (250 ml). |
| The third day | Breakfast: warm water (250 ml) with lemon juice (1 tablespoon), 1 soft-boiled egg, unsweetened tea or coffee. Lunch: boiled lean meat (250 g), 1 citrus. Dinner: mineral water (250 ml), 2 soft-boiled eggs. |
| Fourth day | Breakfast: 2-egg omelette (you can add a little milk and herbs to your liking), 1 citrus, unsweetened tea or coffee. Lunch: lettuce leaves (unlimited quantities), 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 skimmed sour cream), 1 citrus fruit, unsweetened tea or coffee. 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). |
| Sixth day | Breakfast: skimmed 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 piece) or cucumber (1 piece). |
| Seventh day | Breakfast: 2 soft-boiled eggs, 1 citrus. Lunch: boiled or stewed lean meat (350 g), 1 citrus. Dinner: still mineral water (in unlimited quantities), if you are very hungry: carrots (1 piece) or cucumber (1 piece). |
Dish recipes
For many, the word "diet" is associated with hunger and bland, tasteless food. In fact, there are many different recipes for wonderful dietary dishes. Eating rich and losing weight is real. You just need to spend a little more time preparing "healthy" dishes. It is important to replace usual and unhealthy foods with those that will make your body healthier and slimmer. For example,Feed salads 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 turn out dietary, but not soft.
Steamed egg omelet with herbs
- Cooking time: 20 minutes.
- Number of servings: 1 person.
- Calorie content of the dish: 110 kcal per 100 g.
- Purpose: breakfast.
- Preparation difficulty: easy.
A steamed diet omelet is quick and easy 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. Because during cooking they are not exposed to very high temperatures, the products retain their vitamins and beneficial microelements.
Ingredients:
- chicken eggs - 2 pieces;
- milk – 100 grams;
- salt, pepper - to taste;
- vegetables - to taste.
Cooking method:
- First, separate the whites from the yolks, then salt and pepper the protein mass.
- Add milk, beat well until thick foam forms.
- Pour the resulting mixture 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.
- Calorie content of the dish: 148 kcal (per 1 breast).
- Purpose: lunch, dinner.
- Preparation difficulty: medium.
Chicken breast is a unique product for losing weight. It contains a large amount of protein, 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 breast is not dry and tough, it must be cooked correctly.In this recipe, the steak is baked 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 seasoning) - to taste.
Cooking method:
- Wash chicken breasts, salt and pepper, cover with spices on all sides.
- Pour chicken broth/juice/water into the pan the steak will be baked in, then add the juice of 1 lemon, its zest, thyme, and any other seasonings you like.
- Mix the mixture well.
- Place chicken breasts in a baking dish.
- If you wish, you can place lemon slices and a few sprigs of thyme around the meat.
- Place the mold 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.
- Preparation difficulty: easy.
A salad with vegetables, shrimp, dressed with cottage cheese is a delicious dish that will certainly please those who are on a diet.The vegetables and herbs help bring out the flavor of the shrimp. Shrimp are easily digestible in the body and contain almost no fat. But these seafood products contain a large 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 sprinkle with lemon juice.
- Cut the hard-boiled eggs into small cubes.
- Peel the cucumbers and cut them into small pieces.
- Cut the bell pepper into small cubes or slices.
- Chop the vegetables.
- Mix all the chopped ingredients.
- Add chopped herbs and squeezed garlic to a saucepan.
- Add the cream cheese.
- Spice with salt and pepper.
- The finished salad can be laid out on lettuce leaves.
How to correctly exit a diet
The end of the diet does not at all imply the beginning of a "belly party. "It is necessary to exit the diet with caution. Within a week, the body has become accustomed to monotonous food, so it is necessary to gradually return to a balanced and varied diet.For several weeks, you should continue to consume eggs, citrus fruits, lean meats, and dairy products on a regular basis.It is advisable not to increase the portions or, at least, do so gradually. The period after abandoning the diet is important, because if the regime is not followed, there is a risk not only of regaining the lost kilograms, but also of 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 stamina. If there are restrictions, it is necessary to stop the diet or not start it at all, otherwise it 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 allergic to eggs and citrus should not choose this diet.
- In case of chronic diseases of the kidneys, liver or gastrointestinal tract, before any diet, be sure to consult with your doctor.
- If you have high cholesterol levels you should be careful, because egg yolks contain cholesterol and consuming them in large quantities can be harmful to your health.