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. 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 properly, you can get real results without any pain.
How does a low carb diet with eggs work?
The seven-day diet with eggs is based on chemical processes in the body. It limits the intake of quickly digestible carbohydrates. WhereEggs 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 speeds up the metabolism and encourages the burning of fat deposits to obtain glucose, which is not supplied to the body during a diet. Chicken eggs are rich in lutein, which is a powerful antioxidant and makes your diet easier.
Benefits of eggs for weight loss
Eggs are a unique product whose composition is rich in vitamins, useful 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, groups B and K, amino acids and microelements (calcium, iodine, potassium, magnesium, phosphorus).
- Their regular use improves the balance of water and lipids, has a positive effect on the condition of the skin, making it more elastic and smooth.
- When you consume them, practically no toxins are created, because 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 condition.
- The caloric 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.
She made a diet with eggs 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.
- During the week it is necessary to drink a lot of liquid - 2-2. 5 liters of water (mandatory). It is also useful to drink green or herbal tea without sugar.
- It is important to follow the 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.
- Eliminate sugar from your diet and limit your salt intake.
- You should absolutely not drink alcohol throughout the week.
- Avoid spices that contain flavor enhancers (glutamate, guanylate, sodium inosinate). Such additives neutralize the action of hormones that signal satiety; the more such additives are in the 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 seasoned 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 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 occurs, then you have to start the diet from the very beginning.
List of allowed products
Egg diet for weight loss does not mean that you have to eat only eggs for the whole 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-boiled or omelette);
- Any citrus fruit (orange, grapefruit, lemon);
- Lean boiled or stewed meat (chicken, turkey, beef);
- Lean fish (hake, cod, perch);
- Vegetables (cabbage, carrot, cucumber, pepper, beetroot);
- 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?
Weight loss 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 great numbers for such a short period.Much depends on the lifestyle of the person who is 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 advantages and disadvantages in order to realistically assess the result that can be obtained, 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 doesn't take much time or effort to prepare a meal.
- 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 that have a positive effect on the condition of the skin and hair.
Disadvantages
- Eggs and citrus are allergenic foods. Therefore, this diet is not suitable for everyone.
- During the diet, weakness, drowsiness and fatigue are possible. Every diet is a kind of stress for the body.
- Often diets, including egg diets, cause constipation.
- If you stick to 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 for proper healthy weight loss is seven days, but no more.Experts claim that this diet is unbalanced due to the presence of a large amount of protein and practically no carbohydrates and fats in it. An unbalanced diet can cause a lack of vital vitamins and microelements, which will then lead to health problems.
Egg diet menu for a week
| The first day | Breakfast: 2 soft-boiled eggs, 1 citrus fruit (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). |
| Other 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 fruit, low-fat milk (250 ml). |
| Third day | Breakfast: warm water (250 ml) with lemon juice (1 spoon), 1 soft-boiled egg, tea or coffee without sugar. Lunch: lean boiled meat (250 g), 1 citrus fruit. Dinner: mineral water (250 ml), 2 soft-boiled eggs. |
| The fourth day | Breakfast: 2-egg omelette (you can add a little milk and herbs to your taste), 1 citrus fruit, tea or coffee without sugar. Lunch: green salad 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 spoonful 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). |
| Sixth day | Breakfast: low-fat cottage cheese (250 g), citrus juice (300 ml). Lunch: 2 soft-boiled eggs, 2 citrus fruits. Dinner: non-carbonated mineral water (in unlimited quantities), if you are very hungry - carrot (1 pc. ) or cucumber (1 pc. ). |
| The seventh day | Breakfast: 2 soft-boiled eggs, 1 citrus fruit. Lunch: lean boiled or stewed meat (350 g), 1 citrus fruit. Dinner: non-carbonated mineral water (in unlimited quantities), if you are very hungry - carrot (1 pc. ) or cucumber (1 pc. ). |
Recipes for meals
For many, the word "diet" is associated with starvation and tasteless, bland food. In fact, there are many different recipes for wonderful diet meals. Eating delicious and losing weight is real. It just takes a little more time to prepare "healthy" meals. It is importantreplace your usual unhealthy foods with ones that will make your body healthier and leaner. For example,Do not season salads with mayonnaise, but with low-fat sour cream, cook more with steam, and if you cook meat with the addition of various spices, it will be dietary, but not bland.
Egg omelette steamed 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.
Diet steamed omelette is easy and quick to prepare. The main feature of this dish is that it is prepared without egg yolks or butter. Protein food is 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 useful 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 is formed.
- Pour the resulting mixture into a container, then put it in the pot for 10 minutes.
- Sprinkle the finished dish with finely chopped herbs.
Roasted 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 weight loss. It contains a large amount of protein, very little fat. Chicken fillet is filling, but low in calories. Boiled or roasted 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 soft, juicy, aromatic and will not harm your figure.
Ingredients:
- chicken breast - 3 pieces;
- lemon - 1 piece;
- chicken soup (can be replaced with orange juice or water) - 450 ml;
- salt, pepper, thyme (any spices) - to taste.
Cooking method:
- Wash the chicken breast, salt and pepper, coat with spices on all sides.
- Pour the chicken soup/juice/water into the pan in which the fillets will be baked, then add the juice of 1 lemon, its zest, thyme and other spices as desired.
- Mix the mixture well.
- Place the chicken breasts in a baking dish.
- If you wish, you can put slices of lemon and a few sprigs of thyme around the meat.
- Place the tray in the oven, bake for 30-40 minutes in an oven heated 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, shrimp, seasoned with cottage cheese is a delicious dish that will surely appeal to those on a diet.The vegetables and herbs help to accentuate the flavor of the shrimp. Shrimp are easily digested by the body and contain almost no fat. But these seafood products contain a huge amount of useful microelements and contribute to the balanced functioning of the gastrointestinal tract.
Ingredients:
- shrimp (large) – 200 g;
- cucumber - 2 pieces;
- pepper - 1 piece;
- egg - 2 pieces;
- cottage cheese with low fat content - 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 leaf 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 pepper into small cubes or slices.
- Chop the greens.
- Mix all the chopped ingredients.
- Add the chopped herbs and garlic pressed in the pan.
- Add the cream cheese.
- Season with salt and pepper.
- You can put the finished salad on lettuce leaves.
How to get off the diet properly
The end of the diet does not mean the beginning of a "belly holiday" at all. You must leave the diet wisely. Within a week, the body has become accustomed to monotonous food, so you must 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 recommended not to increase portions or, at least, to do so gradually. The period after leaving the diet is important, because if you do not follow the regime, you risk not only regaining the lost kilograms, but also gaining new ones.
Side effects and contraindications
The seven-day diet with eggs 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 it at all, otherwise it can cause serious complications or side effects.
Side effects:
- constipation;
- irritability;
- fatigue;
- weakness;
Contraindications:
- A weekly diet with eggs is not recommended during pregnancy and breastfeeding.
- 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 a high cholesterol level, you must be careful, because egg yolks contain cholesterol and consuming them in large quantities can be harmful to your health.