The egg diet is simple, affordable and, most importantly, effective. And on it you can eat not only eggs. The nutritionist recommends how to diversify your diet on an egg diet so you don’t feel appealing to forbidden goodies.
Diet not only helps to lose weight. They are also a great workout 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 designed for self-discipline is the egg diet. This method of dealing with excess weight is very popular. The egg diet does not suggest eating eggs alone! But chicken eggs are a key ingredient in her menu. And the action is based on chemical reactions in the body. It therefore requires tireless observance of all the rules. However, rewards in the form of weight loss pay off. In addition, a diet with eggs for weight loss will not starve you. Such a nice feature is that the diet is rich in protein, which ensures long-lasting satiety.
rules
- You should eat three times a day - without snacks.
- Dinner is recommended before 18: 00.
- You can’t change lunch with dinner or vice versa.
- Eggs should be boiled soft-boiled, but no salt should be added.
- If the amount of permitted 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 grapefruit with orange (and vice versa).
- Potatoes, bananas, dates, mangoes, figs, grapes should be excluded.
- Meat should be cooked without fat, chicken without skin. Lamb must be exempted.
- The meal should start with citrus fruits.
- Pay attention to your drinking regime. Drink at least 2 liters of still water a day. The efficiency of removing toxins and toxins from the body depends on it.
- You can drink tea and natural coffee, but without additives.
- If you still feel a strong hunger - eat fresh cucumbers, but not before two hours after the planned meal.
- During the diet, it is recommended to perform a series of exercises (of your choice).
- If you interrupt your egg diet for any reason, you should start over.
To me
3 days
In three days, depending on the initial weight, you can get rid of 2 to 5 kg.
Principles of a three-day diet with eggs for weight loss:
- Divide your meals into three phases.
- 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 (no restrictions), diet drinks (no more than 300 ml per day).
5 days
You can get rid of 3 to 6 extra pounds in five days.
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 + tomato + 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 + carrot + 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).
7 days
The 7-day egg diet will help you lose weight by 3-8 pounds, depending on your initial weight.
Day 1
- Breakfast: 1 grapefruit, 2 eggs.
- Lunch: 1 egg, 1 orange, 150 g of cooked chicken fillet.
- Dinner: 200 ml of kefir (2. 5% fat), 200 g of cooked chicken fillet.
Day 2
- Breakfast: 2 eggs, 200 ml of freshly squeezed orange juice.
- Lunch: 150 g of cooked chicken breast, 2 grapefruits.
- Dinner: 2 eggs, 1 orange, 200 ml of kefir (1, 5% fat).
Day 3
- Breakfast: 1 egg, tea.
- Lunch: 200 g boiled veal, 1 orange.
- Dinner: 2 eggs.
Day 4
- Breakfast: 2 eggs, any vegetables in any quantity.
- Lunch: 200 g of roasted chicken breast, 150 g of salad (Chinese cabbage + cucumbers + tomato + 2 tablespoons of sour cream, 10% fat).
- Dinner: 2 oranges, 1 egg.
Day 5
- Breakfast: 200 g salad (boiled carrot + 2 boiled eggs + greens + 2 tablespoons sour cream 10% fat).
- Lunch: 2 fresh carrots, 200 ml of freshly squeezed orange juice.
- Dinner: 200 g of 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 cooked beef.
- Dinner: 1 grapefruit, green tea.
2 weeks
A diet with eggs for 2 weeks will allow you to lose 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 of vinaigrette without oil, 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 oil-free vinaigrette, 100 g of boiled hake, coffee or tea.
Day 5
- Lunch: 2 eggs, spinach (as much as you want), coffee.
- Dinner: 200 g of vinaigrette, 100 g of boiled hake, 100 g of Chinese cabbage, herbal tea.
Day 6
- Lunch: 200 g fruit salad (oranges + apples + pears + kiwi).
- Dinner: veal steak (150 g), 2 tomatoes, celery (as much as you want), coffee.
Day 7
- Lunch: 200 g of cooked chicken fillet, 1 tomato, 1 grapefruit.
- Dinner: 1 tomato, 1 carrot, 100 g Chinese cabbage, 100 g cooked 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 1st and 2nd week: 1/2 orange or grapefruit, 1-2 boiled eggs.
Day 1
- Lunch: any fruit in any quantity (from allowed).
- Dinner: 200 g of cooked meat (anything but lamb).
Day 2
- Lunch: 200 g of cooked chicken breast.
- Dinner: 2 boiled eggs, 150 g of lettuce (cucumbers + tomato + paprika + carrot), 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 cooked or roasted beef.
Day 4
- Lunch: any allowed fruit in any quantity.
- Dinner: 150 g of roasted meat (of your choice), 100 g of 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 cooked veal.
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 + tomato + paprika + carrot), 1 orange or grapefruit.
Day 2
- Lunch: 200 g roasted meat (of your choice), 2 cucumbers.
- Dinner: 2 boiled eggs, 1 orange or grapefruit.
Day 3
- Lunch: 150 g of cooked 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 boiled beef, 2 tomatoes, 1 grapefruit.
- Dinner: no more than 500 g of fresh fruit (seasonal).
Day 7
- Lunch: 200 g of cooked chicken breast, 2 tomatoes, 100 g of cooked vegetables, 1 grapefruit.
- Dinner: 200 g of cooked chicken breast, 2 cucumbers, 1 orange.
Week number 3
This food should be eaten at any time of the day, with no restrictions on breakfast, lunch and dinner.
- Day 1: During the day, you should eat any fruit in any quantity (except forbidden).
- Day 2: You should eat cooked and fresh vegetables in any quantity throughout the day.
- Day 3: any cooked vegetables and fresh salads in any quantity.
- Day 4: boiled hake in any quantity, 200 g of Chinese cabbage, 200 g of cooked vegetables.
- Day 5: boiled chicken and cooked vegetables in any quantity.
- Day 6 and 7: Eat one type of fruit in any quantity during the day (for example, only apples or only apricots).
Week number 4
The products are distributed during the day without a 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 cooked 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 roast veal, 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 cooked 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 of cooked chicken breast, 300 g of cottage cheese (5% fat), 1 toast (20 g), 2 tomatoes, 2 cucumbers, 1 orange or grapefruit.
Day 7
50 g of cottage cheese (10% fat), 100 g of cooked pollock, 200 g of cooked vegetables, 2 tomatoes, 2 cucumbers, 1 toast (20 g), 1 orange or grapefruit.
Getting out of the diet
The correct way out of the diet will not only ensure the consolidation of the achieved result, but will also allow you to lose weight to the optimal weight for your body for a while. The main principle of getting out of any, and especially from a strict diet with eggs is consistency. The bottom line is that you should eat foods that have been included in your diet for a while. This will save the body from stress and allow you to smoothly switch to a proper diet, without harm to health (sudden load on the liver, pancreas, kidneys).
- For 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 no earlier than three weeks after the end of the course.
- Your diet should include lean meat, poultry, sea and river fish, dairy products.
- Exit from the diet with eggs for weight loss involves switching to a fractional meal: 4-6 meals a day. At the same time, you should not eat more than 300 g of food at once.
- Replace the high-calorie pastry shop 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.
- Rejection of starchy foods is recommended. Consumption of soft 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 cause overeating. Sometimes you can afford a glass of dry wine.
- Season 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 used excessively. Spices that contain flavor enhancers (monosodium glutamate) should be avoided.
- Fresh vegetables and fruits should be present in your diet every day - according to the season.
- Eat slowly, chewing each bite thoroughly so that the food is better absorbed. Don’t bother reading the news and watching television, because otherwise you risk too much. Food is a process that requires absolute concentration and cannot be rushed.
- Exercise, walk more and avoid using the elevator. Apply body wraps (no more than twice a week) and massage with anti-cellulite cream - it will improve the condition of your skin.
Only a change in eating habits and exercise will allow you to always be lean.
Contraindications
Before dieting 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 gastric acidity.
If you feel discomfort, nausea, dizziness during the diet, stop the course immediately and switch to a frugal diet.