Fast-acting slimming products are always popular. Despite the warnings of doctors and nutritionists about the dangers of such methods, those who want to quickly have a slim body continue to experiment. The one-week egg diet is considered one of the healthiest and least stressful of all express diets. Its biggest advantage is that it does not require fasting. If you follow it correctly, you can achieve real results without any pain.
How does a low-carb diet with eggs work?
7 day egg diet is based on chemical processes in the body. Limits the intake of quickly digestible carbohydrates. HereEggs contain a lot of protein, the processing of which requires more energy than the absorption of carbohydrates.Egg yolk contains large amounts of vitamin H or biotin. It accelerates metabolism and promotes the burning of fat deposits to obtain glucose, which cannot be provided to the body during the diet. Chicken eggs are rich in lutein, which is a powerful antioxidant and helps ease your diet.
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, group B and K, amino acids and microelements (calcium, iodine, potassium, magnesium, phosphorus).
- Their regular use helps improve the water-lipid balance, has a positive effect on the condition of the skin, making it more elastic and smooth.
- When consuming them, almost no toxins are formed, as 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 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.
Rules of egg diet 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 you need to drink plenty of fluids - 2-2. 5 liters of water (required). It is also beneficial to drink green or herbal tea without sugar.
- It is important to adhere to a diet: eat at the same time, do not skip any meals, do not change breakfast, lunch or dinner.
- It is better to avoid snacks, but if you are very hungry, you can eat cucumbers, carrots or apples.
- Eliminate sugar from your diet and limit your salt intake.
- You should definitely not drink alcohol during the week.
- Avoid spices containing flavor enhancers (glutamate, guanylate, sodium inosinate). Such additives neutralize the effect of the satiety-signaling hormone; The more such additives are in foods, the higher the risk of spoilage.
- 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 with mayonnaise.
- The last meal should be 3-4 hours before bedtime.
- If you really want to eat something sweet, so as not to spoil, you can prepare a light fruit salad (200 g) from allowed products, sweeten it with low-fat yoghurt or eat a slice of dark chocolate.
- If a malfunction occurs, you have to start the diet from the beginning.
List of permitted products
Egg diet for weight loss does not mean that you have to eat only eggs all week long.There is a wide range of products that increase 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 (boiled or omelette);
- Any citrus fruit (orange, grapefruit, lemon);
- Lean boiled or stewed meat (chicken, turkey, beef);
- Low-fat fish (hake, cod, pike perch);
- Vegetables (cabbage, carrots, cucumbers, bell peppers, 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. With this diet, you can get rid of 3 to 6 kilos in a week. These are huge 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 spend while dieting, the more weight you can lose in a week.
Advantages and disadvantages
Like any diet, the egg diet has both advantages and disadvantages. Before switching to such a diet, you need to know all the pros and cons in order to realistically evaluate the result that can be achieved and, most importantly, not to harm your health.
Advantages
- This diet is economical, does not contain expensive exotic products, and is affordable for everyone.
- Preparing the dishes does not require much time and effort.
- You won't have to starve during this diet. Eggs are rich in protein and very filling. Fruits and vegetables contain plenty of fiber, which makes you feel full.
- Thanks to the variety of healthy foods on the menu, this diet will not harm your health.
- Eggs contain many vitamins and beneficial microelements that have a positive effect on the condition of the skin and hair.
flaws
- Eggs and citrus fruits are allergenic foods. Therefore, 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 egg diets, cause constipation.
- If you stick to this diet for a long time (more than a week), you can damage your kidneys.
Opinions of doctors and nutritionists about the effectiveness of the diet
Doctors and nutritionists do not recommend sticking to this diet for a long time.The maximum duration for proper healthy weight loss is seven days, but not 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 deficiency of vital vitamins and microelements, which can lead to health problems.
Egg diet menu for a week
| First day | Breakfast: 2 soft-boiled eggs, 1 citrus fruit (orange or grapefruit), tea or unsweetened coffee. Lunch: 1 soft-boiled egg, boiled chicken breast (200 g), 1 citrus fruit. Dinner: boiled chicken breast (250 g), low-fat kefir (200 ml). |
| The 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 soft-boiled eggs, 1 citrus fruit, low-fat milk (250 ml). |
| The third day | Breakfast: warm water (250 ml) with lemon juice (1 tablespoon), 1 soft-boiled egg, unsweetened tea or coffee. Lunch: lean boiled meat (250 g), 1 citrus fruit. Dinner: mineral water (250 ml), 2 boiled eggs. |
| Fourth day | Breakfast: 2 egg omelette (you can add some milk and herbs to your taste), 1 citrus fruit, unsweetened tea or coffee. Lunch: Lettuce leaves (unlimited quantity), boiled chicken fillet (300 g). Dinner: 1 soft-boiled egg, 2 citrus fruits, alkaline mineral water (250 ml). |
| Fifth day | Breakfast: Salad (2 boiled eggs, 1 raw carrot, some greens, 1 tablespoon low-fat sour cream), 1 citrus fruit, unsweetened tea or coffee. Lunch: 2 carrots (raw), fresh orange juice (300 ml). Dinner: alkaline mineral water (250 ml), 1 soft-boiled egg, cooked 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: still mineral water (unlimited quantity), if you feel very hungry - carrots (1 piece) or cucumber (1 piece). |
| Seventh Day | Breakfast: 2 soft-boiled eggs, 1 citrus fruit. Lunch: lean boiled or stewed meat (350 g), 1 citrus fruit. Dinner: still mineral water (unlimited quantity), if you feel very hungry - carrots (1 piece) or cucumber (1 piece). |
Recipes
For most people, the word "diet" is associated with hunger and tasteless, bland foods. In fact, there are many different recipes for wonderful diet meals. Eating delicious and losing weight is real. You just need to spend a little more time preparing "healthy" meals. It is important to replace habitual unhealthy foods with foods that will make your body healthier and slimmer. For example,Dress salads not with mayonnaise, but with low-fat sour cream, cook further in a double boiler, if you boil the meat with the addition of various spices, it will be dietary, but not soft.
Boiled egg omelette with herbs
- Cooking time: 20 minutes.
- Number of servings: 1 person.
- Calorie content of the dish: 110 kcal per 100 g.
- Purpose: breakfast.
- Preparation difficulty: easy.
Diet steamed omelet is easy and quick to prepare. The main feature of this dish is that it is prepared without egg yolk or butter.Protein foods are extremely beneficial for those who want to create beautiful body lines.This dish is cooked by steaming. Due to the fact that it is not exposed to very high temperatures during cooking, the products retain their vitamins and beneficial microelements.
Contents:
- chicken eggs - 2 pcs. ;
- 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 to it, beat well until thick foam forms.
- Pour the resulting mixture into a container, then place it in a double boiler for 10 minutes.
- Sprinkle the finished dish with finely 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 contains a lot of protein and very little fat. Chicken fillet is filling but low in calories. Boiled or baked meat contains small amounts of cholesterol. And so that the breast is not dry and tough, it must be cooked correctly.In this recipe, the fillet is cooked in a marinade of broth, citrus fruits, and spices.This meat will be tender, juicy, aromatic and will not harm your figure.
Contents:
- chicken breast – 3 pieces;
- lemon – 1 piece;
- chicken broth (can be replaced with orange juice or water) – 450 ml;
- salt, pepper, thyme (any spices) - to taste.
Cooking method:
- Wash the chicken breasts, salt and pepper, coat all sides with spices.
- Pour chicken broth/juice/water into the pan in which you will cook the fillet, then add the juice of 1 lemon, zest, thyme and spices of your choice.
- Stir the mixture thoroughly.
- Place the chicken breasts on a baking tray.
- If desired, lemon slices and a few sprigs of thyme can be placed around the meat.
- Place the pan in the oven, bake in an oven preheated to 200 degrees for 30-40 minutes.
Vegetable salad with egg 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.
- Preparation difficulty: easy.
Salad with vegetables, shrimp and curd cheese is a delicious dish that will surely please those who are on a diet.Vegetables and herbs help bring out the flavor of the shrimp. Shrimp is easily digestible in the body and contains almost no fat. But these seafood contain a large amount of useful microelements and contribute to the balanced functioning of the gastrointestinal tract.
Contents:
- shrimp (large) – 200 g;
- cucumber – 2 pieces;
- bell pepper – 1 piece;
- eggs - 2 pcs. ;
- low-fat curd cheese - 150 g;
- lemon – 1 piece;
- garlic – 1 clove;
- fresh herbs – 40 g;
- pepper and salt 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 with lemon juice.
- Cut hard boiled eggs into small cubes.
- Peel the cucumbers and cut them into small pieces.
- Cut the peppers into small cubes or slices.
- Chop the greens.
- Mix all the chopped ingredients.
- Add chopped herbs and squeezed garlic to a garlic bowl.
- Add cream cheese.
- Season with salt and pepper.
- The finished salad can be placed on lettuce leaves.
How to get off the diet correctly?
The end of the diet definitely doesn't mean the beginning of a "belly festival. "You should exit the diet wisely. Within a week, the body gets used to monotonous eating, so you need to gradually return to a balanced, varied diet.You should continue to consume eggs, citrus fruits, lean meat and dairy products regularly for a few weeks.It is recommended not to increase portions or at least gradually. The period after leaving the diet is important because if you do not comply with the regime, you run the risk of not only gaining back the weight you lost, but also gaining new ones.
Side effects and contraindications
A one-week egg diet is not suitable for everyone, as it is fast, unstable and requires special endurance. If there are any restrictions, it is necessary to take a break from the diet or not start it at all, otherwise it may cause serious complications or side effects.
Side effects:
- Constipation;
- irritability;
- Burnout;
- Weakness;
Contraindications:
- The weekly egg diet is not recommended during pregnancy and breastfeeding.
- People with egg and citrus allergies should not choose this diet.
- In case of chronic kidney, liver or gastrointestinal tract diseases, be sure to consult your doctor before starting any diet.
- If you have high cholesterol levels, you need to be careful because egg yolk contains cholesterol and consuming too much can be harmful to your health.