The egg diet is simple, affordable, and most importantly, effective. And you can eat on it not just eggs. The nutritionist advises how to diversify your diet with an egg diet so that you do not feel attracted to forbidden delicacies.
Diets don't just help you lose weight. They are also great training for endurance and willpower. These qualities are necessary for self-control, on which the preservation of the achieved result and the acquisition of self-confidence depend.
One of the diets designed for self-discipline is the egg diet. This method of dealing with extra pounds is very popular. The egg diet does not suggest eating eggs alone! But chicken eggs are the key ingredient of his menu. And the action is based on chemical reactions in the body. Therefore, it requires the relentless observance of all rules. However, the rewards in the form of weight loss are worth it. Plus, the egg weight loss diet won't make you hungry. One such nice feature is that the diet is high in protein, which guarantees long-term satiety.
rules
- You have to eat three times a day - no snacks.
- It is recommended to have dinner before 18: 00.
- It is not possible to change lunch for dinner or vice versa.
- Eggs should be soft-boiled, but without adding salt.
- If the amount of the permitted product is not specified, you can eat it in unlimited quantities. But that doesn't mean you can abuse it.
- Cook the salads without adding salt and oil.
- You can replace orange with grapefruit (and vice versa).
- Potatoes, bananas, dates, mangoes, figs, grapes are excluded.
- Meat should be cooked without fat, chicken without skin. Lamb must be excluded.
- Your meal should start with citrus.
- Watch your drinking regimen. Drink at least 2 liters of plain water a day. The efficiency of removing toxins and toxins from the body depends on it.
- You can drink natural tea and coffee, but without additives.
- If you still feel very hungry, eat fresh cucumbers, but no earlier than two hours after your scheduled meal.
- During the diet, it is recommended to perform a set of exercises (of your choice).
- If, for whatever reason, you stop the egg diet, you should start all over again.
Menu
For 3 days
In three days, depending on your starting weight, you can shed 2 to 5 kg.
Principles of the 3-day egg diet 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 are 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, clean water (no restrictions), diet drinks (no more than 300ml per day allowed).
For 5 days
In five days, you can get rid of 3-6 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 of 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 of baked 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 of lettuce (Chinese cabbage + carrot + apple).
Day 5
- Breakfast: 2 eggs, 200g of 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
The 7-day egg diet will help you lose weight by 3-8 kilograms, depending on your starting 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, 200ml 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
- Breakfast: 1 egg, tea.
- Lunch: 200 g of boiled veal, 1 orange.
- Dinner: 2 eggs.
Day 4
- Breakfast: 2 eggs, any vegetables in any quantity.
- Lunch: 200 g of baked chicken breast, 150 g of salad (Chinese cabbage + cucumbers + tomatoes + 2 tablespoons of sour cream, 10% fat).
- Dinner: 2 oranges, 1 egg.
Day 5
- Breakfast: 200 g of salad (boiled carrots + 2 hard-boiled eggs + vegetables + 2 tablespoons of 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 boiled beef.
- Dinner: 1 grapefruit, green tea.
For 2 weeks
The egg diet for 2 weeks will allow you to get rid of 7-15 kilograms.
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 oil-free vinaigrette, 1 grapefruit, herbal tea.
Day 2
- Lunch: 2 eggs, 1 grapefruit.
- Dinner: 200g of baked 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 of Chinese cabbage, 50 g of boiled beets, 100 g of cottage cheese (5% fat), herbal tea.
Day 4
- Lunch: 2 eggs, spinach (as much as you like), 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 like), coffee.
- Dinner: 200 g of vinaigrette, 100 g of boiled hake, 100 g of Chinese cabbage, herbal tea.
Day 6
- Lunch: 200 g of fruit salad (oranges + apples + pears + kiwi).
- Dinner: veal steak (150g), 2 tomatoes, celery (as much as you like), coffee.
Day 7
- Lunch: 200 g of boiled chicken fillet, 1 tomato, 1 grapefruit.
- Dinner: 1 tomato, 1 carrot, 100 g of Chinese cabbage, 100 g of boiled chicken fillet, tea or coffee.
Week number 2
The second week's menu remains the same as the first.
4 weeks
An egg-based diet for 4 weeks will help you lose 10-20 kilograms.
Week number 1
Daily breakfast of the 1st and 2nd week: 1/2 orange or grapefruit, 1-2 hard-boiled eggs.
Day 1
- Lunch: any fruit in any quantity (to be allowed).
- Dinner: 200 g of boiled meat (any except lamb).
Day 2
- Lunch: 200 g of boiled chicken breast.
- Dinner: 2 hard-boiled eggs, 150g lettuce (cucumbers + tomatoes + peppers + carrots), 1 toast (20g), 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 baked beef.
Day 4
- Lunch: any fruit allowed in any quantity.
- Dinner: 150 g of baked 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 boiled veal.
Day 7
- Lunch: 200 g of baked chicken breast, 2 tomatoes, 100 g of boiled vegetables, 1 grapefruit.
- Dinner: 200 g of boiled vegetables.
Week number 2
Day 1
- Lunch: 150 g of baked meat (of your choice), 150 g of salad (cucumbers + tomatoes + peppers + carrots).
- Dinner: 2 boiled eggs, 150 g of salad (cucumbers + tomatoes + peppers + carrots), 1 orange or grapefruit.
Day 2
- Lunch: 200 g of baked 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 hard 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 (in season).
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 consumed at any time of the day, with no restrictions at breakfast, lunch and dinner.
- Day 1: During the day, you should eat any fruit in any quantity (except the forbidden ones).
- Day 2: All day long you need to eat boiled and fresh vegetables in any quantity.
- Day 3: any boiled vegetables and fresh salads in any quantity.
- Day 4: boiled hake in any quantity, 200 g of Chinese cabbage, 200 g of boiled vegetables.
- Day 5: Boiled chicken and boiled vegetables in any quantity.
- Day 6 and Day 7: Eat one type of fruit in any quantity throughout the day (e. g. just apples or just apricots).
Week number 4
The products are distributed throughout the day without time limits. It is forbidden to add anything to the specified product list.
Day 1
100g boiled beef or 200g boiled chicken breast, 3 tomatoes, 4 cucumbers, 50g canned tuna (without oil, washable with water), 1 toast (20g), 1 grapefruit or orange.
Day 2
150 g of baked veal, 3 tomatoes, 4 cucumbers, 1 toast (20 g), 1 apple or pear or orange.
Day 3
50 g of low-fat cheese, 100 g of boiled vegetables, 2 tomatoes, 2 cucumbers, 1 toast (20 g), 1 orange or grapefruit.
Day 4
500 g of boiled chicken fillet, 3 tomatoes, 1 cucumber, 1 toast (20 g), 1 grapefruit.
Day 5
2 hard-boiled eggs, 3 tomatoes, 1 cucumber, 1 orange or grapefruit.
Day 6
400 g of boiled 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 boiled pollock, 200 g of boiled vegetables, 2 tomatoes, 2 cucumbers, 1 toast (20 g), 1 orange or grapefruit.
Get out of the diet
Proper exit from the diet will ensure not only the consolidation of the achieved result, but will also allow you to lose weight for some time to the optimal weight for your body. The main principle for getting out of any, and especially a strict egg diet, is consistency. The bottom line is that for some time you should eat those foods that were included in the diet. This will save the body from stress and allow you to smoothly switch to proper nutrition, without harming your health (a strong load on the liver, pancreas, kidneys).
- For the first week after the egg diet, eat 2 eggs and 1 orange per day.
- Try to eat at the same time.
- Food should be cooked, steamed or boiled. Fried is very rarely allowed and not earlier than three weeks after the end of the course.
- Your diet should contain lean meat, poultry, sea and river fish, dairy products.
- The exit from the egg diet for weight loss involves switching to fractional meals: 4-6 meals per day. At the same time, you shouldn't eat more than 300g of food at a time.
- Replace high-calorie pastry with marshmallows (without chocolate glaze), jam, marshmallows, jelly. Consumption of dark chocolate is allowed, but not more than 70 g per day.
- Foods containing fast digesting carbohydrates are allowed until 2pm.
- It is advisable to refuse starchy foods. The 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 secondly, it can provoke 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 minimized and salt should not be overused. Condiments that contain flavor enhancers (monosodium glutamate) should be avoided.
- Fresh fruits and vegetables should be present in the diet every day, depending on the season.
- Eat slowly, chewing each bite well, so that the food is better absorbed. Don't get distracted by reading the news and watching TV, otherwise you risk overeating. Food is a process that requires absolute concentration and cannot be rushed.
- Exercise, walk more and avoid using the elevator. Make compresses (no more than twice a week) and massage with an anti-cellulite cream - this will improve the condition of your skin.
Only changing your eating habits and exercising will allow you to always be slim.
Contraindications
Before the egg diet, regardless of the duration of the chosen course, be sure to consult with 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 during the diet you feel discomfort, nausea, dizziness, immediately stop the course and switch to a sparing diet.