The egg diet is simple, affordable and most importantly - effective. And you can eat on it not only eggs. The nutritionist recommends how to diversify the diet with eggs so that you do not feel attracted to forbidden treats.
Diets not only help you lose weight. They are also excellent training for endurance and willpower. These qualities are necessary for self-control, on which depends the preservation of the achieved result and the acquisition of self-confidence.
One of the diets that is designed for self-discipline is the egg diet. This method of dealing with excess weight is very popular. The egg diet does not offer to eat eggs alone! But chicken eggs are the key ingredient in her menu. And the action is based on chemical reactions in the body. Therefore, it requires relentless observance of all rules. However, the rewards in the form of weight loss are worth it. In addition, the diet with eggs for weight loss will not starve you. Such a good feature is that the diet is rich in protein, which ensures long-term satiety.
rules
- You should eat three times a day - without snacks.
- It is recommended to have dinner before 18: 00.
- You cannot change lunch with dinner or vice versa.
- Eggs should be boiled soft-boiled, but no salt should be added.
- If the amount of the authorized product is not specified, you can eat it in unlimited quantities. But that doesn't mean you can abuse it.
- Cook salads without adding salt and oil.
- You can replace orange with grapefruit (and vice versa).
- Potatoes, bananas, dates, mangoes, figs, grapes should be excluded.
- Meat should be cooked without fat, chicken without skin. The lamb must be excluded.
- Your diet should start with citrus fruits.
- Watch your drinking regimen. Drink at least 2 liters of still water a day. The effectiveness of removing toxins and toxins from the body depends on this.
- You can drink tea and natural coffee, but without additives.
- If you still feel very hungry - eat fresh cucumbers, but not earlier than two hours after the planned meal.
- It is recommended to perform a set of exercises (of your choice) during the diet.
- If for some reason you interrupt the egg diet, you have to start over.
Menu
For 3 days
In three days, depending on the initial weight, you can get rid of 2 to 5 kg.
Principles of the 3-day diet with eggs for weight loss:
- Divide your meals into three stages.
- The break between meals should be 4 hours.
- Eat one type of vegetable at a time.
- If you feel very hungry, drink green tea with lemon.
Menu for three days:
- 3 eggs (without salt);
- 1 grapefruit;
- vegetable salad (Chinese cabbage, carrots, tomatoes, cucumbers) - in any quantity;
- green or black tea, pure water (without restrictions), diet drinks (not more than 300 ml per day).
For 5 days
In five days you can get rid of 3 to 6 extra pounds.
Day 1
- Breakfast: 2 eggs, 1 grapefruit, herbal tea.
- Lunch: 1 egg, 150 g of boiled chicken breast, 1 orange.
- Dinner: 2 eggs, 200 g lettuce (cucumbers + tomatoes + Chinese cabbage).
Day 2
- Breakfast: 2 eggs, 1 apple, green tea.
- Lunch: 1 egg, 130 g of boiled pollock, 5 lettuce leaves.
- Dinner: 2 boiled eggs, 200 ml of kefir (1, 5% fat).
Day 3
- Breakfast: 2 eggs, 1 grapefruit, 200 ml of tomato juice.
- Lunch: 150 g roasted turkey fillet, 1 egg, 2 cucumbers.
- Dinner: 2 eggs, 1 orange, 200 ml of kefir (2, 5% fat).
Day 4
- Breakfast: 2 eggs, 1 grapefruit.
- Lunch: 2 eggs, 150 g of boiled hake.
- Dinner: 1 egg, 200 g lettuce (Chinese cabbage + carrot + apple).
Day 5
- Breakfast: 2 eggs, 200 g salad (Chinese cabbage + carrots + apple).
- Lunch: 150 g of boiled shrimp, 1 egg, 100 g of Chinese cabbage.
- Dinner: 2 eggs, 1 grapefruit, 100 g of cottage cheese (5% fat).
For 7 days
Egg diet for 7 days will help you lose 3-8 pounds, depending on your initial weight.
Day 1
- Breakfast: 1 grapefruit, 2 eggs.
- Lunch: 1 egg, 1 orange, 150 g of boiled chicken fillet.
- Dinner: 200 ml of kefir (2, 5% fat), 200 g of boiled chicken fillet.
Day 2
- Breakfast: 2 eggs, 200 ml of freshly squeezed orange juice.
- Lunch: 150 g of boiled chicken breast, 2 grapefruits.
- Dinner: 2 eggs, 1 orange, 200 ml of kefir (1, 5% fat).
Day 3
- Snack: 1 egg, tea.
- Lunch: 200 g of boiled beef, 1 orange.
- Dinner: 2 eggs.
Day 4
- Breakfast: 2 eggs, any vegetables in any quantity.
- Lunch: 200 g roasted chicken breast, 150 g salad (Chinese cabbage + cucumbers + tomatoes + 2 tablespoons sour cream, 10% fat).
- Dinner: 2 oranges, 1 egg.
Day 5
- Breakfast: 200 g salad (boiled carrots + 2 boiled eggs + vegetables + 2 tablespoons sour cream 10% fat).
- Lunch: 2 fresh carrots, 200 ml of freshly squeezed orange juice.
- Dinner: 200 g stewed cod, 1 egg.
Day 6
- Breakfast: 150 g of cottage cheese (7% fat), 200 ml of freshly squeezed orange juice.
- Lunch: 2 eggs, 2 oranges.
- Dinner: green tea.
Day 7
- Breakfast: 1 grapefruit, 2 eggs.
- Lunch: 200 g of boiled beef.
- Dinner: 1 grapefruit, green tea.
For 2weeks
Egg diet for 2 weeks will allow you to get rid of 7-15 pounds.
Breakfast for the whole period: 1 grapefruit, 2 boiled eggs, green tea or natural coffee.
Week number 1
Day 1
- Lunch: 2 eggs, 1 tomato (or 200 ml of tomato juice), herbal tea.
- Dinner: 2 eggs, 200 g vinaigrette without butter, 1 grapefruit, herbal tea.
Day 2
- Lunch: 2 eggs, 1 grapefruit.
- Dinner: 200 g roast beef, 2 cucumbers, 2 tomatoes, celery (whatever you want).
Day 3
- Lunch: 2 eggs, spinach (as much as you want), green tea.
- Dinner: 2 eggs, 100 g Chinese cabbage, 50 g boiled beets, 100 g cottage cheese (5% fat), herbal tea.
Day 4
- Lunch: 2 eggs, spinach (as much as you want), natural coffee.
- Dinner: 200 g of vinaigrette without butter, 100 g of boiled hake, coffee or tea.
Day 5
- Lunch: 2 eggs, spinach (as much as you want), coffee.
- Dinner: 200 g vinaigrette, 100 g boiled hake, 100 g Chinese cabbage, herbal tea.
Day 6
- Lunch: 200 g fruit salad (oranges + apples + pears + kiwi).
- Dinner: beef steak (150 g), 2 tomatoes, celery (as much as you want), coffee.
Day 7
- Lunch: 200 g boiled chicken fillet, 1 tomato, 1 grapefruit.
- Dinner: 1 tomato, 1 carrot, 100 g Chinese cabbage, 100 g boiled chicken fillet, tea or coffee.
Week number 2
The menu for the second week remains the same as for the first.
4 weeks
A diet with eggs for 4 weeks will help you lose 10-20 pounds.
Week number 1
Daily breakfast from the 1st and 2nd week: 1/2 orange or grapefruit, 1-2 boiled eggs.
Day 1
- Lunch: any fruit in any quantity (of the allowed).
- Dinner: 200 g of boiled meat (except lamb).
Day 2
- Lunch: 200 g of boiled chicken breast.
- Dinner: 2 boiled eggs, 150 g lettuce (cucumbers + tomatoes + peppers + carrots), 1 toast (20 g), 1 orange or grapefruit.
Day 3
- Lunch: low-fat cheese in any quantity, 1 toast (20 g), 2 tomatoes.
- Dinner: 150 g of boiled or roasted beef.
Day 4
- Lunch: all permitted fruits in any quantity.
- Dinner: 150 g roast meat (of your choice), 100 g salad (cucumbers + Chinese cabbage + carrots).
Day 5
- Lunch: 2 boiled eggs, 200 g of boiled vegetables (of your choice).
- Dinner: 200 g of boiled hake, 1 orange or grapefruit.
Day 6
- Lunch: any fruit in any quantity.
- Dinner: 200 g of boiled beef.
Day 7
- Lunch: 200 g roasted chicken breast, 2 tomatoes, 100 g cooked vegetables, 1 grapefruit.
- Dinner: 200 g of cooked vegetables.
Week number 2
Day 1
- Lunch: 150 g of roasted meat (of your choice), 150 g of salad (cucumbers + tomatoes + peppers + carrots).
- Dinner: 2 boiled eggs, 150 g salad (cucumbers + tomatoes + peppers + carrots), 1 orange or grapefruit.
Day 2
- Lunch: 200 g roast meat (of your choice), 2 cucumbers.
- Dinner: 2 boiled eggs, 1 orange or grapefruit.
Day 3
- Lunch: 150 g of boiled chicken breast, 2 cucumbers.
- Dinner: 2 boiled eggs, 1 orange or grapefruit.
Day 4
- Lunch: 2 boiled eggs, 150 g of low-fat cheese, 100 g of boiled vegetables.
- Dinner: 2 boiled eggs.
Day 5
- Lunch: 200 g of boiled pollock.
- Dinner: 2 eggs.
Day 6
- Lunch: 150 g of boiled beef, 2 tomatoes, 1 grapefruit.
- Dinner: no more than 500 g of fresh fruit (seasonal).
Day 7
- Lunch: 200 g of boiled chicken breast, 2 tomatoes, 100 g of boiled vegetables, 1 grapefruit.
- Dinner: 200 g of boiled chicken breast, 2 cucumbers, 1 orange.
Week number 3
These foods should be eaten at any time of the day, without restriction for breakfast, lunch and dinner.
- Day 1: throughout the day you should eat all kinds of fruits in all quantities (except the forbidden ones).
- Day 2: You should eat cooked and fresh vegetables in any quantity all day.
- Day 3: all cooked vegetables and fresh salads in all quantities.
- Day 4: boiled hake in any quantity, 200 g of Chinese cabbage, 200 g of cooked vegetables.
- Day 5: boiled chicken and boiled vegetables in any quantities.
- Day 6 and Day 7: Eat one type of fruit at random throughout the day (for example, only apples or only apricots).
Week number 4
The products are distributed throughout the day without time limit. It is forbidden to add anything to the specified list of products.
Day 1
100 g of boiled beef or 200 g of boiled chicken breast, 3 tomatoes, 4 cucumbers, 50 g of canned tuna (without oil, can be washed with water), 1 toast (20 g), 1 grapefruit or orange.
Day 2
150 g roasted beef, 3 tomatoes, 4 cucumbers, 1 toast (20 g), 1 apple or pear or orange.
Day 3
50 g low-fat cheese, 100 g cooked vegetables, 2 tomatoes, 2 cucumbers, 1 toast (20 g), 1 orange or grapefruit.
Day 4
500 g boiled chicken fillet, 3 tomatoes, 1 cucumber, 1 toast (20 g), 1 grapefruit.
Day 5
2 boiled eggs, 3 tomatoes, 1 cucumber, 1 orange or grapefruit.
Day 6
400 g boiled chicken breast, 300 g cottage cheese (5% fat), 1 toast (20 g), 2 tomatoes, 2 cucumbers, 1 orange or grapefruit.
Day 7
50 g cottage cheese (10% fat), 100 g boiled pollock, 200 g cooked vegetables, 2 tomatoes, 2 cucumbers, 1 toast (20 g), 1 orange or grapefruit.
Getting out of the diet
The right way out of the diet will not only consolidate the achieved result, but will also allow you to lose weight for a while to the optimal weight for your body. The basic principle for getting out of any, and especially a strict egg diet, is consistency. The bottom line is that for a while you should eat those foods that have been included in the diet. This will save the body from stress and will allow you to smoothly switch to proper nutrition without harming your health (sudden load on the liver, pancreas, kidneys).
- In the first week after the egg diet, eat 2 eggs and 1 orange a day.
- Try to eat at the same time.
- Food should be baked, steamed or cooked. Fried is allowed extremely rarely and not earlier than three weeks after the end of the course.
- Your diet should include lean meat, poultry, sea and river fish, dairy products.
- The outcome of the egg diet for weight loss involves switching to a partial diet: 4-6 meals a day. At the same time you should eat no more than 300 g of food at a time.
- Replace high-calorie confectionery with marshmallows (without chocolate glaze), jam, marshmallows, jelly. Consumption of dark chocolate is allowed - but not more than 70 g per day.
- Foods containing rapidly digestible carbohydrates are allowed until 14: 00.
- It is advisable to refuse starchy foods. Consumption of bran and rye bread is allowed, but not more than 70 g per day.
- Refrain from drinking alcohol. First, alcohol is high in calories, and second, it can provoke overeating. Sometimes you can afford a glass of dry wine.
- Season the salads with sour cream (10-15% fat), olive oil or lemon juice.
- Drink 2 liters of clean water a day without gas.
- Sugar consumption should be kept to a minimum and salt should not be overdone. Spices that contain flavor enhancers (monosodium glutamate) should be avoided.
- Fresh vegetables and fruits should be present in your diet every day - depending on the season.
- Eat slowly, chewing each bite thoroughly so the food is better absorbed. Do not be distracted by reading the news program and watching TV, otherwise you risk eating too much. Food is a process that requires absolute concentration and cannot be rushed.
- Exercise, walk more and avoid using the elevator. Make body wraps (no more than twice a week) and massage with anti-cellulite cream - this will improve the condition of your skin.
Only a change in eating habits and exercise will allow you to always be weak.
Contraindications
Before the diet with eggs, regardless of the duration of the chosen course, be sure to consult a specialist. This will help identify and prevent possible complications.
- Allergy to eggs and citrus fruits.
- Chronic diseases of the gastrointestinal tract, kidneys, liver, cardiovascular system.
- Contraindicated in case of increased stomach acidity.
If you experience discomfort, nausea, dizziness during the diet, stop the course immediately and switch to a sparing diet.