Fast-acting weight loss products are always popular. Despite the warnings of doctors and nutritionists about the dangers of such methods, those who want to quickly get 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 you follow it right, you can achieve real pain-free results.
How does a low carb diet with eggs work?
The 7 day egg diet is based on chemical processes in the body. Limits the intake of rapidly digestible carbohydrates. InEggs contain a lot of protein, the processing of which requires more energy than the absorption of carbohydrates.Yolks contain large amounts of vitamin H or biotin. It accelerates the metabolism and promotes the burning of fat reserves to obtain glucose, which is not provided 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 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, group 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, making it more elastic and smooth.
- When consuming them, practically no toxins are formed, 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 condition.
- The calorie content of an 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 in order to achieve the desired result and not harm your health.
- Throughout the week you need to drink a lot of fluids - 2-2. 5 liters of water (required). Drinking unsweetened green or herbal tea is also helpful.
- It is important to follow a diet: eat at the same time, do not skip any meal, do not change breakfast, lunch or dinner.
- It is better to avoid snacking, but if you are very hungry, you can eat a cucumber, carrot or apple.
- Remove sugar from your diet and limit your salt intake.
- You should absolutely not drink alcohol throughout the week.
- Avoid seasonings that contain flavor enhancers (sodium glutamate, guanylate, inosinate). Such additives neutralize the effect of the hormone that signals satiety; the more such additives in food, the greater the risk of breakdown.
- 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 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 permitted products, season it with low-fat yogurt or eat a slice of dark chocolate.
- If any damage occurs, then you have to start the diet all over again.
List of allowed products
The egg diet for weight loss doesn't mean you have to eat only eggs all week.There is a wide variety 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 or scrambled).
- Any citrus fruit (orange, grapefruit, lemon).
- Lean boiled or boiled meat (chicken, turkey, beef).
- Low-fat fish (cod, haddock, perch).
- Vegetables (cabbage, carrots, cucumber, pepper, beetroot).
- Fruits and berries (apple, kiwi, pomegranate, pineapple, banana).
- Low- 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. In a week on this diet you can get rid of 3 to 6 kg. Those are big 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 pros and cons. Before switching to such a diet, you need to familiarize yourself with all the pros and cons in order to realistically assess the result that can be achieved and most importantly, not to harm your health.
Advantages
- 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 dishes.
- During this diet you will not need to starve. Eggs are rich in protein and very filling. And fruits and vegetables contain a lot of fiber, which also gives you a feeling of fullness.
- Thanks to the variety of healthy foods on the menu, this diet will not harm your health.
- Eggs contain many vitamins and beneficial trace elements that have a positive effect on the condition of the skin and hair.
Defects
- 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 the egg diet, 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 about the effectiveness of the diet
Doctors and nutritionists do not recommend following this diet for a long time.The maximum period for proper 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 virtually no carbohydrates and fats in it. An unbalanced diet can cause a lack of vital vitamins and trace elements, which will then lead to health problems.
Egg diet menu for a week
| First day | Breakfast: 2 boiled eggs, 1 citrus (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 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 lemon, low-fat milk (250 ml). |
| The third day | Breakfast: warm water (250 ml) with lemon juice (1 tablespoon), 1 boiled egg, tea or coffee without sugar. Lunch: lean boiled meat (250 g), 1 lemon. Dinner: mineral water (250 ml), 2 boiled eggs. |
| Day four | Breakfast: 2 scrambled eggs (you can add a little milk and herbs according 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 boiled eggs, 1 raw carrot, few 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 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: mineral water (in unlimited quantities), if you feel very hungry - carrots (1 pc. ) or cucumber (1 pc. ). |
| Seventh day | Breakfast: 2 boiled eggs, 1 lemon. Lunch: lean boiled or boiled meat (350 g), 1 lemon. Dinner: mineral water (in unlimited quantities), if you feel very hungry - carrots (1 pc. ) or cucumber (1 pc. ). |
Dish recipes
For many, the word "diet" is associated with hunger and tasteless, bland food. In fact, there are many different recipes for great diet dishes. Eating delicious and losing weight is real. You just need to spend a little more time preparing "healthy" dishes. It is important to replace the usual unhealthy foods with those that will make your body healthier and leaner. For example,Dress 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 be dietary, but not bland.
Steamed egg omelette with herbs
- Cooking time: 20 minutes.
- Number of portions: 1 person.
- Calorie content of the dish: 110 kcal per 100 g.
- Purpose: breakfast.
- Preparation difficulty: easy.
A steamed diet omelette is prepared easily and quickly. 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 cooking, the products retain their vitamins and beneficial microelements.
Components:
- chicken eggs - 2 pieces;
- milk - 100 grams.
- salt, pepper - to taste.
- greens - to taste.
Cooking method:
- First, separate the whites from the yolks and then season the protein mass with salt and pepper.
- Add milk to it, beat well until thick foam is formed.
- Pour the resulting mixture into a container, then place it in a double boiler for 10 minutes.
- Sprinkle the finished dish with chopped herbs.
Baked chicken breast
- Cooking time: 60 minutes.
- Number of portions: 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 not to be dry and hard, the breast must be cooked properly.In this recipe, the tenderloin is cooked in a marinade of broth, citrus and spices.This meat will be tender, juicy, aromatic and will not harm your figure.
Components:
- chicken breast - 3 pieces.
- lemon - 1 piece;
- chicken stock (can be replaced with orange juice or water) – 450 ml.
- salt, pepper, thyme (any spices) - to taste.
Cooking method:
- Wash the chicken breasts, season with salt and pepper, rub with spices on all sides.
- Pour chicken stock/juice/water into the pan where the fillet will be cooked, then add the juice of 1 lemon, its zest, thyme and any other spices you like.
- Stir the mixture well.
- Place the chicken breasts on a baking sheet.
- If you like, 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 a preheated oven at 200 degrees.
Vegetable salad with eggs and cream cheese
- Cooking time: 40 minutes.
- Number of portions: 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 surely please those on a diet. The vegetables and herbs help bring out the flavor of the shrimp. Prawns are easily digested by the body and contain almost no fat. But these seafood products contain a huge amount of useful trace elements and contribute to the balanced functioning of the gastrointestinal tract.
Components:
- shrimps (large) - 200 g;
- cucumber - 2 pcs.
- pepper - 1 pc.
- egg - 2 pieces;
- low-fat cheese - 150 g.
- lemon - 1 piece;
- garlic - 1 clove;
- fresh herbs - 40 g.
- Salt and pepper to taste.
Cooking method:
- Boil raw shrimps in salted water (you can add bay leaves and allspice) and peel them from the shell and guts.
- Cut the shrimp into small pieces and sprinkle them with lemon juice.
- Cut the boiled eggs into small cubes.
- Clean 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 crushed 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 off the diet properly
The end of the diet does not mean the start of a "tummy festival" at all. You have to come off the diet wisely. Within a week, the body gets used to monotonous food, so you need to return to a balanced, varied diet gradually.For several weeks, you should continue to regularly consume eggs, citrus fruits, lean meats and dairy products.It is better not to increase the portions or, at least, to do it gradually. The period after leaving the diet is important, because if you do not follow the regime, 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, because it is fast, unbalanced and requires special endurance. If there are restrictions, it is necessary to stop the diet or not start it at all, otherwise it can cause serious complications or side effects.
Side effects:
- Constipation;
- Irritable?
- Fatigue;
- Weakness;
Contraindications:
- The 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 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 health.