Fast acting weight loss products are always popular. Despite warnings from doctors and nutritionists about the dangers of such methods, those who want to get a slim figure quickly 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 properly, 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 chemical processes in the body. It limits the intake of rapidly digestible carbohydrates. WhereEggs contain a lot of protein, and its processing requires more energy than the absorption of carbohydrates.Yolks contain large quantities of vitamin H or biotin. It speeds up metabolism and promotes the burning of fat deposits to obtain glucose, which is not provided to the body during a diet. Chicken eggs are rich in lutein, which is a strong antioxidant and helps make your diet easier.
benefits of eggs for weight loss
Eggs are a unique product, whose composition is rich in vitamins, beneficial minerals and microelements.A diet based on them will not only harm your health, but will also bring tangible benefits due to the following symptoms:
- They are rich in vitamins A, E, D, group B and K, amino acids and microelements (calcium, iodine, potassium, magnesium, phosphorus).
- Their regular use helps to improve the water-lipid balance, it has a positive effect on the condition of the skin, making it more elastic and smooth.
- When they are consumed, almost no toxins are formed, since the body absorbs the product completely.
- That they contain a lot of protein - natural protein. This diet promotes not only weight loss, but also good physical fitness.
- 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 suffer a feeling of hunger.
the rules of the egg diet for 7 days
This method of weight loss has its own clear rules that must be strictly followed 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). Drinking green or herbal tea without sugar is also useful.
- 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 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 should not drink alcohol during the week.
- Avoid condiments containing flavor enhancers (glutamate, guanylate, sodium inosinate). Such additives neutralize the effect of the hormone that signals hygiene; the more such additives in a food, the higher the risk of breakdown.
- Physical activity will 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 want to eat something sweet, then in order not to break down, you can prepare a light fruit salad (200 g) from approved 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 beginning.
List of approved products
The egg diet for weight loss does not mean that you only have to eat eggs for the week.There is a wide selection of products that improve the weight loss effect. 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. Foods allowed during the diet:
- Chicken eggs (soft-boiled or omelet);
- any citrus fruits (orange, grapefruit, lemon);
- Boiled or stewed lean meat (chicken, turkey, beef);
- Small fatty fish (like, cod, pike perch);
- Vegetables (cabbage, carrots, cucumber, bell pepper, 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. In a week on this diet you can get rid of 3 to 6 kg. These are large numbers for such a short period.Much depends on the lifestyle of the person who will lose 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 know all the pros and cons to realistically evaluate the possible result, and most importantly, without harming 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 be hungry. Eggs are high 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 beneficial vitamins and microelements 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 form of stress for the body.
- Diets, including egg diets, often cause constipation.
- If you stick to this diet for a long time (more than a week), it can damage the kidneys.
The opinion of doctors and nutritionists about the effectiveness of the diet
Doctors and nutritionists do not recommend sticking to this diet for a long time.Seven days is the maximum period for proper healthy weight loss, but no more.Experts argue that this diet is unbalanced due to the presence of a large amount of protein and almost no carbohydrates and fats. An unbalanced diet can cause a lack of vital vitamins and microelements, leading to health problems.
egg diet menu for a week
| First day | Breakfast: 2 soft-boiled eggs, 1 citrus (orange or grapefruit), tea or coffee without sugar. Lunch: 1 soft-boiled egg, boiled chicken breast (200 g), 1 citrus. Dinner: boiled chicken breast (250 g), low-fat kefir (200 ml). |
| The 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 soft-boiled eggs, 1 citrus, low-fat milk (250 ml). |
| The third day | Breakfast: hot water (250 ml) with lemon juice (1 tbsp), 1 soft-boiled egg, tea or coffee without sugar. Lunch: lean boiled meat (250 g), 1 citrus. Dinner: mineral water (250 ml), 2 soft-boiled eggs. |
| 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: lettuce leaves (unlimited quantities), boiled chicken fillet (300 g). Dinner: 1 soft-boiled egg, 2 citrus fruits, alkaline mineral water (250 ml). |
| The fifth day | Breakfast: salad (2 hard-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, thin baked 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 feel very hungry - carrots (1 pc. ) or cucumber (1 pc. ). |
| 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 feel very hungry - carrots (1 pc. ) or cucumber (1 pc. ). |
Dish recipes
For many, the word "diet" is associated with hunger and bland food. In fact, there are many different recipes for great diet dishes. It is true to eat deliciously and lose weight. You just need to spend a little more time preparing "healthy" dishes. It is important to replace 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 boil the meat with the addition of various spices, it will be nutritious, but not bland.
Omelette steamed eggs with herbs
- Cooking 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 diet omelette 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 cooking, the products retain their beneficial vitamins and microelements.
Ingredients:
- chicken eggs - 2 pieces;
- milk - 100 grams;
- salt, pepper - to taste;
- Greens - to taste.
Cooking method:
- First, separate the whites from the yolks, then salt and pepper the protein mass.
- Add milk, beat well until a thick foam forms.
- Pour the resulting mixture into a container, then put in a double boiler for 10 minutes.
- Sprinkle the finished dish with 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.
- Difficulty of preparation: medium.
Chicken breast is a unique product for losing weight. It is high in protein, with very little fat. Chicken fillet is filling, but low in calories. Cooked or baked meat contains a small amount of cholesterol. And so that the breast is not 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 (orange juice or water can be substituted) - 450 ml;
- salt, pepper, thyme (any seasoning) - to taste.
Cooking method:
- Wash the chicken breasts, salt and pepper, coat with spices on all sides.
- Pour chicken broth/juice/water into the pan where the fillet will be baked, then add the juice of 1 lemon, zest, thyme and any other seasonings you like.
- Mix the mixture well.
- Place chicken breasts in a baking dish.
- If you want, you can put lemon slices and a few sprigs of thyme around the meat.
- Place the pan 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.
- Difficulty of preparation: easy.
Salad with vegetables, shrimps, dressed with curd cheese is a delicious dish that will definitely satisfy those on a diet.Vegetables and herbs help bring out the flavor of the shrimp. Shrimp are easily digestible in the body and contain little 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 method:
- 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 into small pieces.
- Cut the bell pepper into small cubes or slices.
- Cut the greens.
- Mix all the chopped ingredients.
- Place chopped herbs and crushed garlic in a garlic pot.
- Add cream cheese.
- Season with salt and pepper.
- The finished salad can be placed on lettuce leaves.
How to get out of diet properly
The end of the diet does not at all imply that a "tummy festival" has begun. You must quit the diet wisely. Within a week, the body has got used to monotonous food, so you must gradually return to a balanced, varied diet.For several weeks, you should continue to eat 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 after you leave the diet is important, because if you do not follow the regime, 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 endurance. If there are any restrictions, it is necessary to interrupt the diet or not start it at all, otherwise it can cause serious complications or side effects.
Side effects:
- Constipation;
- Irritability;
- Tiredness;
- 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 the 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 eating them in large quantities can be harmful to your health.