Weight loss products that act quickly are always popular. Despite warnings from doctors and nutritionists about the dangers of such methods, those who want to quickly gain a slim figure continue to experiment. The 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 correctly, you can achieve real results without any pain.
How does a low carb diet with eggs work?
The 7-day egg diet is based on chemical processes in the body. It limits the intake of quickly digestible carbohydrates. WhereinEggs contain a lot of protein, the processing of which requires more energy than the absorption of carbohydrates.The 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 supplied to the body during a diet. Chicken eggs are rich in lutein, which is a strong antioxidant and helps make your diet easier.
The benefits of eggs for weight loss
Eggs are a unique product, the composition of which is rich in vitamins, beneficial 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, practically no toxins are formed, since the body absorbs the product completely.
- They contain a large amount 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 endure the feeling of hunger.
Rules of the egg diet for 7 days
This weight loss method has its own clear rules that must be strictly followed in order 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). It is also useful to drink green or herbal tea without sugar.
- 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 absolutely not drink alcohol throughout the week.
- Avoid seasonings containing flavor enhancers (glutamate, guanylate, sodium inosinate). Such additives neutralize the effect of the hormone that signals satiety; the more such additives in food, the higher 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 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, then in order not to break down, you can prepare a light fruit salad (200 g) from allowed products, season it with low-fat yogurt, or eat a slice of dark chocolate.
- If a breakdown does occur, then you need to start the diet from the very beginning.
List of permitted products
The egg diet for weight loss does not mean that you have to eat only eggs all week.There is a wide selection of products that enhance 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. Allowed foods during the diet:
- Chicken egg (soft-boiled or omelet);
- Any citrus fruits (orange, grapefruit, lemon);
- Lean boiled or stewed meat (chicken, turkey, beef);
- Low-fat fish (hake, 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 great 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 expend while dieting, the more pounds you can lose in a week.
Advantages and disadvantages
Like any diet, the egg diet has both its advantages and disadvantages. Before switching to such a diet, you need to familiarize yourself with all the pros and cons in order to realistically assess the result that can be obtained, and most importantly, not to harm your health.
Advantages
- This diet is affordable, it does not include expensive exotic products and everyone can afford it.
- It doesn't take much time or effort to prepare the dishes.
- During this diet you will not have to starve. 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 a lot of 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. Because of this, 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), it can harm your 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.The maximum period for proper healthy weight loss is seven days, but no more.Experts argue that this diet is unbalanced due to the presence of a large amount of protein and virtually 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
| 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). |
| 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: warm 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 omelet (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). |
| 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, 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: 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: lean boiled or stewed 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 starvation and tasteless, bland food. In fact, there are a lot of different recipes for wonderful diet dishes. Eating deliciously and losing weight is real. You just need to spend a little more time preparing "healthy" dishes. It is important to replace habitual 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 dietary, but not bland.
Steamed egg omelet 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.
A 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 vitamins and beneficial 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 to it, beat well until thick foam forms.
- Pour the resulting mixture into a container, then place 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 persons.
- 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 large amount of protein, very little fat. Chicken fillet is filling, but low in calories. Boiled or baked meat contains a small amount of cholesterol. And in order for the breast not to be dry and tough, it must be cooked correctly.In this recipe, the fillet is baked in a marinade of broth, citrus and seasonings.This meat will be tender, juicy, aromatic and will not harm your figure.
Ingredients:
- chicken breast – 3 pieces;
- lemon – 1 piece;
- chicken broth (can be replaced with orange juice or water) – 450 ml;
- salt, pepper, thyme (any seasonings) - 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 in which the fillet will be baked, then add the juice of 1 lemon, its zest, thyme and any other seasonings you like.
- Mix the mixture well.
- Place chicken breasts in a baking dish.
- If desired, you can place 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 persons.
- Calorie content of the dish: 180 kcal per 100 g.
- Purpose: lunch, dinner.
- Difficulty of preparation: easy.
A salad with vegetables, shrimp, dressed with curd cheese is a delicious dish that will certainly please those on a diet.Vegetables and herbs help bring out the flavor of shrimp. Shrimp are easily digestible in 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;
- bell pepper – 1 piece;
- egg - 2 pieces;
- low-fat curd cheese – 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 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.
- Chop the greens.
- Mix all chopped ingredients.
- Add chopped herbs and garlic squeezed 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 a diet correctly
The end of the diet does not at all imply the onset of a "belly festival". You need to exit the diet wisely. Within a week, the body has become accustomed to monotonous food, so you need to return to a balanced, varied diet gradually.For several weeks, you should continue to regularly consume eggs, citrus fruits, lean meats, and dairy products.It is advisable not to increase the portions or, at least, do it 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 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;
- Fatigue;
- 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 case of chronic diseases of the kidneys, liver, or gastrointestinal tract, before any diet, be sure to consult with your doctor.
- If you have high cholesterol levels, you need to be careful, because egg yolks contain cholesterol and consuming them in large quantities can be harmful to health.