Weight loss products that work quickly are always popular. Despite the warnings of doctors and nutritionists about the dangers of such methods, people who want to quickly get a slim figure continue to experiment. The one-week egg diet is considered one of the healthiest and least stressful diets among all the crash 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 consumption of quickly digested carbohydrates. in thereEggs contain a lot of protein, processing requires more energy than carbohydrate absorption.The yolk contains large amounts of vitamin H or biotin. It speeds up metabolism and promotes the burning of accumulated fat to obtain glucose, which is not supplied to the body during dieting. Chicken eggs are rich in lutein, a powerful antioxidant and make your diet easier.
Benefits of eggs in weight loss
Eggs are a unique product, whose composition is rich in vitamins, minerals and beneficial trace elements.A diet based on them not only does not harm your health, but also brings tangible benefits thanks to the following properties:
- They are rich in vitamins A, E, D, groups B and K, amino acids and trace elements (calcium, iodine, potassium, magnesium, phosphorus).
- Their regular use improves 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 because the body completely absorbs the product.
- They contain a large amount of protein - natural protein. This diet not only helps lose weight but also helps with good physical training.
- The calorie content of an 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.
Principle of eating eggs for 7 days
This weight loss method has its own clear rules that you must strictly follow to achieve the desired results and not harm your health.
- Throughout the week you need to drink plenty of water - 2-2. 5 liters of water (mandatory). Drinking green tea or unsweetened herbal tea is also helpful.
- It is important to adhere to the diet: eat at the same time, do not skip any meals, do not change breakfast, lunch or dinner.
- It's better to avoid snacks, but if you're too hungry, you can eat cucumbers, carrots or apples.
- Eliminate sugar from your diet and limit your salt intake.
- You absolutely should not drink alcohol throughout the week.
- Avoid spices that contain flavor enhancers (glutamate, guanylate, sodium inosinate). Such additives neutralize the effects of hormones that signal satiety; The more such additives there are in food, 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, then in order not to spoil, you can prepare a light fruit salad (200 g) from allowed products, season with low-fat yogurt or eat a slice of chocolateblack mule.
- If a problem occurs, then you need to start the diet right from the beginning.
List of allowed products
An egg diet for weight loss doesn't mean you have to eat only eggs all week.There are many product options to help improve weight loss effectiveness. For example, citrus fruits are used in large quantities. They contain a lot of citric acid, which helps speed up and improve energy metabolism in the body. Foods allowed on the diet:
- Chicken eggs (soft-boiled or omelet);
- Any citrus fruit (orange, grapefruit, lemon);
- Boiled or stewed lean meat (chicken, turkey, beef);
- Low-fat fish (cod, haddock, perch);
- Vegetables (cabbage, carrots, cucumbers, bell peppers, beets);
- Fruits and berries (apples, kiwis, pomegranates, pineapples, bananas);
- low-fat or low-fat dairy products (milk, kefir, cheese, cottage cheese);
- Green vegetables (lettuce, celery, spinach).
How much weight can you lose in a week?
Weight loss is an individual process. It plays out differently for everyone. In a week of using this diet, you can lose 3 to 6 kg. These are great numbers in 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 calories you expend while dieting, the more weight you will 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 familiarize yourself with all the pros and cons in order to realistically evaluate the results that can be achieved and, most importantly, do not harm your health.
Favorable
- 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 the dishes.
- On 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 many vitamins and beneficial trace elements that have a positive effect on the condition of the skin and hair.
errors
- Eggs and citrus fruits are allergenic foods. For this reason, this diet is not suitable for everyone.
- During the diet, weakness, drowsiness and fatigue may occur. Any diet is a kind of stress for the body.
- Often diets, including egg diets, cause constipation.
- If you maintain this diet for a long time (more than a week), it can harm your kidneys.
Opinions of doctors and nutritionists on the effectiveness of the diet
Doctors and nutritionists do not recommend using this diet for long periods of time.The maximum time for reasonable healthy weight loss is seven days, but not more.Experts say that this diet is unbalanced due to the fact that it contains a large amount of protein and almost no carbohydrates and fats in it. An unbalanced diet can cause a deficiency of important vitamins and trace elements, which can lead to health problems.
Egg eating menu for a week
| The first day | Breakfast: 2 soft-boiled eggs, 1 citrus fruit (orange or grapefruit), unsweetened tea or 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 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). |
| The third day | Breakfast: warm water (250 ml) with lemon juice (1 tablespoon), 1 soft-boiled egg, unsweetened tea or coffee. Lunch: boiled lean meat (250 g), 1 citrus fruit. Dinner: mineral water (250 ml), 2 soft-boiled eggs. |
| The forth day | Breakfast: 2 fried eggs (can add a little milk and herbs depending on 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). |
| Thursday | Breakfast: salad (2 hard-boiled eggs, 1 raw carrot, a few 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, grilled lean fish fillet (400 g). |
| The sixth day | Breakfast: low-fat cheese (250 g), citrus juice (300 ml). Lunch: 2 soft-boiled eggs, 2 citrus fruits. Dinner: still mineral water (in unlimited quantity), if you feel very hungry - carrots (1 pc. ) or cucumber (1 pc. ). |
| Saturday | Breakfast: 2 soft-boiled eggs, 1 citrus fruit. Lunch: boiled or stewed lean meat (350 g), 1 citrus fruit. Dinner: still mineral water (in unlimited quantity), if you feel very hungry - carrots (1 pc. ) or cucumber (1 pc. ). |
Food recipes
For many people, the word "diet" is associated with starvation and bland, tasteless food. In fact, there are many different recipes for preparing wonderful dietary dishes. Eating well and losing weight is real. You just need to spend a little more time preparing "healthy" dishes. It is important to replace unhealthy familiar foods with foods that help your body become healthier and slimmer. For example,Mix the salad not with mayonnaise, but with low-fat sour cream, cook further in a double boiler, and if you boil the meat with various spices, the meat will be dietary, but not bland.
Omelette steamed with herbs
- Cooking time: 20 minutes.
- Number of meals: 1 person.
- Calorie content of the dish: 110 kcal per 100 g.
- Purpose: breakfast.
- Preparation difficulty: easy.
Dietary steamed omelets are easy and quick to prepare. The main feature of this dish is that it is prepared without yolks or butter.Protein-rich foods are extremely useful for those who want to have beautiful body contours.This dish is steamed. Because it is not exposed to very high temperatures during cooking, the product retains vitamins and beneficial trace elements.
Ingredient:
- 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 thick foam forms.
- Pour the resulting mixture into the container, then put it in a double boiler for 10 minutes.
- Sprinkle the finished dish with finely chopped herbs.
Grilled chicken breast
- Cooking time: 60 minutes.
- Number of servings: 3 people.
- Calorie content of dish: 148 kcal (per 1 breast).
- Purpose: lunch, dinner.
- Preparation difficulty: medium.
Chicken breast is a unique weight loss product. It contains a large amount of protein, very little fat. Chicken fillet helps keep you full for a long time but is low in calories. Boiled or grilled meat contains small amounts of cholesterol. And to keep the brisket from becoming dry and tough, it must be cooked properly.In this recipe, fillets are grilled in a marinade of broth, citrus and spices.This meat will be tender, juicy, fragrant and will not harm your figure.
Ingredient:
- Chicken breast - 3 pieces;
- lemon - 1 piece;
- chicken broth (can be replaced with orange juice or water) – 450 ml;
- salt, pepper, thyme (any seasoning) - to taste.
Cooking method:
- Wash chicken breasts, salt and pepper, and rub seasoning evenly on all sides.
- Pour the chicken broth/juice/water into the fillet roasting pan, then add the juice of 1 lemon, zest, thyme and any other seasonings you like.
- Mix well.
- Place chicken breasts in baking dish.
- If you want, 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 a preheated oven at 200 degrees.
Vegetable salad with eggs and cream cheese
- Cooking time: 40 minutes.
- Number of servings: 2 people.
- Caloric content of the dish: 180 kcal per 100 g.
- Purpose: lunch, dinner.
- Preparation difficulty: easy.
Salad with vegetables, shrimp, cheese curd sauce is a delicious dish that will definitely please those on a diet.Vegetables and herbs help create the flavor of shrimp. Shrimp is easily digested in the body and contains almost no fat. But these seafood products contain a large amount of useful trace elements and contribute to the balanced functioning of the digestive tract.
Ingredient:
- shrimp (large) – 200 g;
- cucumber - 2 pieces;
- bell pepper - 1 pc;
- eggs - 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 salt water (you can add bay leaves and peppercorns) and peel and gut them.
- Cut shrimp into small pieces and sprinkle with lemon juice.
- Cut hard-boiled eggs into small cubes.
- Peel the cucumber and cut it into small pieces.
- Cut bell peppers into small cubes or slices.
- Chop green vegetables.
- Mix all chopped ingredients.
- Add chopped herbs and squeezed garlic to the garlic pot.
- Add cream cheese.
- Season with salt and pepper.
- The finished salad can be placed on lettuce leaves.
How to exit the diet correctly
The end of a diet does not mean the beginning of a "belly fest" at all. You need to exit the diet wisely. Within a week, the body gets used to monotonous food, so you need to gradually return to a balanced, varied diet.For several weeks, you should continue to regularly consume eggs, citrus fruits, lean meats, and dairy products.Do not increase the portion size or at least do it gradually. The period after leaving the diet is very important, because if you do not comply with the regimen, you risk not only regaining the lost kilograms, but also gaining new ones.
Side effects and contraindications
The one-week egg diet is not suitable for everyone because it is fast-paced, unbalanced and requires special endurance. If there are any restrictions, it is necessary to interrupt the diet or not start at all, otherwise serious complications or side effects may occur.
Side Effects:
- Constipation;
- Irritability;
- Tired;
- Weak;
Contraindications:
- A weekly egg diet is not recommended during pregnancy and lactation.
- People with allergies to eggs and citrus fruits should not choose this diet.
- In case of chronic diseases of the kidneys, liver or gastrointestinal tract, before implementing any diet, be sure to consult 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 your health.