Weight loss products that work quickly are always popular. Despite the warnings of doctors and nutritionists about the dangers of such methods, those who want to quickly acquire 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 properly, you can achieve real results without any pain.
How does the low carb egg diet work?
The 7-day egg diet is based on the chemical processes in the body. Limits the intake of fast-digesting carbohydrates. At whichEggs contain a lot of protein, the processing of which requires more energy than the absorption of carbohydrates.Yolks contain large amounts of vitamin H or biotin. It speeds up the 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 powerful 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, useful minerals and trace elements.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 trace elements (calcium, iodine, potassium, magnesium, phosphorus).
- Their regular use helps to 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 shape.
- The caloric 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.
Egg diet rules for 7 days
This method of losing weight has its own clear rules that must be followed strictly in order to achieve the desired result and not harm your health.
- Throughout the week, you should drink a lot of fluids - 2-2. 5 liters of water (mandatory). It is also helpful to drink green or herbal tea without sugar.
- It is important to follow a diet: eat at the same time, do not skip a single meal, do not change breakfast, lunch or dinner.
- It is better to avoid snacks, 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 spices containing flavor enhancers (glutamate, guanylate, sodium inosinate). Such supplements neutralize the effect of the hormone that signals satiety; the more such additives there are in the food, the higher the risk of decay.
- Physical activity will help you achieve better results.
- It is necessary to exclude everything fried, fatty and flour. And also potatoes, figs, grapes, dates.
- Salads can be dressed with unrefined olive oil, lemon juice or low-fat sour cream, but not mayonnaise.
- The last meal should be 3-4 hours before bedtime.
- If you really feel like eating something sweet, then in order not to fall apart, you can prepare a light fruit salad (200 g) from the allowed products, season it with low-fat yogurt or eat a piece of dark chocolate.
- If a crash occurs, then you need to start the diet from the beginning.
List of permitted products
The egg diet for weight loss does not mean that you have to eat only eggs for the whole week.There is a wide selection of products that enhance the effect of weight loss. 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);
- All citrus fruits (orange, grapefruit, lemon);
- Lean boiled or stewed meat (chicken, turkey, beef);
- Low-fat fish (hake, cod, pike);
- Vegetables (cabbage, carrots, cucumber, pepper, beetroot);
- 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's different for everyone. In one week with this diet you can get rid of 3 to 6 kg. Those are great numbers in such a short period of time.Much depends on the lifestyle of the slimmer, 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 should familiarize yourself with all the pros and cons in order to realistically assess the result you can get, and most importantly, not to harm your health.
Advantages
- This diet is affordable, does not include expensive exotic products, and everyone can afford it.
- Preparing the dishes does not take much time and effort.
- 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 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 useful trace elements that have a positive effect on the condition of the skin and hair.
disadvantages
- 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), 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 claim that this diet is unbalanced due to the presence of a large amount of protein and almost no carbohydrates and fats in it. An unbalanced diet can cause a lack of vital vitamins and trace elements, which will then lead to health problems.
Diet menu with eggs for a week
| First day | Breakfast: 2 soft-boiled eggs, 1 citrus fruit (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 fruit, low-fat milk (250 ml). |
| The third day | Breakfast: warm water (250 ml) with lemon juice (1 tablespoon), 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: omelet of 2 eggs (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 vegetables, 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 fillet of lean fish (400 g). |
| Sixth day | Breakfast: low-fat cottage cheese (250 g), citrus juice (300 ml). Lunch: 2 soft-boiled eggs, 2 citrus fruits. Dinner: non-carbonated mineral water (in unlimited quantities), in case of strong hunger - 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: non-carbonated mineral water (in unlimited quantities), in case of strong hunger - carrots (1 pc. ) or cucumber (1 pc. ). |
Recipes for meals
For many, the word "diet" is associated with starvation and tasteless, junk food. 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 the usual 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 cook the meat with the addition of various spices, it will be dietary, but not soft.
Omelet of steamed eggs with herbs
- Preparation time: 20 minutes.
- Number of servings: 1 person.
- Calorie content of the dish: 110 kcal per 100 g.
- Purpose: breakfast.
- Cooking Difficulty: Easy.
Diet steamed omelet is easy and quick to prepare. The main feature of this dish is that it is prepared without yolks and butter.Protein foods are extremely useful for those who want to create a beautiful body contour.This dish is steamed. Thanks to the fact that it is not exposed to very high temperatures during cooking, the products retain their vitamins and useful trace elements.
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 a 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.
Roasted chicken breast
- Preparation 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 weight loss. Contains a large amount of protein, very little fat. Chicken fillet is filling, but low in calories. Boiled or roasted meat contains a small amount of cholesterol. And so that the breasts are not dry and tough, they must be prepared properly.In this recipe, the fillet is baked in a marinade of broth, citrus and spices.This meat will be tender, juicy, aromatic and will not harm your figure.
Ingredients:
- chicken breast - 3 pieces;
- lemon - 1 pc. ;
- chicken broth (can be replaced with orange juice or water) - 450 ml;
- salt, pepper, thyme (spices) - to taste.
Cooking method:
- Wash the chicken breasts, sprinkle with salt and pepper, coat with the spices on all sides.
- Pour chicken stock/juice/water into the roasting pan, then add the juice of 1 lemon, its zest, thyme and seasonings if desired.
- Stir the mixture well.
- Place the chicken breasts on a baking sheet.
- If desired, you can arrange lemon slices and a few sprigs of thyme around the meat.
- The tray is placed in the oven, baked for 30-40 minutes in an oven preheated to 200 degrees.
Vegetable salad with eggs and cream cheese
- Preparation time: 40 minutes.
- Number of servings: 2 people.
- Calorie content of the dish: 180 kcal per 100 g.
- Purpose: lunch, dinner.
- Cooking Difficulty: Easy.
Salad with vegetables, shrimp, dressed with cottage cheese is a delicious dish that is sure to please those on a diet.The vegetables and herbs help bring out the flavor of the shrimp. Shrimps are easily digested by the body and contain almost no fat. But these seafood contain a huge amount of useful trace elements and contribute to the balanced work of the gastrointestinal tract.
Ingredients:
- shrimps (large) - 200 g;
- cucumber - 2 pieces;
- black pepper - 1 piece;
- egg - 2 pieces;
- low-fat cottage cheese - 150 g;
- lemon - 1 pc. ;
- garlic - 1 clove;
- fresh herbs - 40 g;
- salt and pepper - to taste.
Cooking method:
- Boil raw shrimps in salted water (you can add bay leaf and allspice) and peel them from the shell and intestines.
- Chop the prawns finely and sprinkle with lemon juice.
- Cut the hard-boiled eggs into small cubes.
- Cucumbers are peeled and finely chopped.
- Cut the pepper into small cubes or slices.
- Chop the greens.
- Mix all the chopped ingredients.
- Add the chopped herbs and garlic squeezed into a pot.
- Add the cream cheese.
- Season with salt and pepper.
- The finished salad can be placed on lettuce leaves.
How to properly exit a diet
The end of the diet does not mean the beginning of a "belly festival" at all. You need to get out of the diet wisely. Within a week, the body is 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 meat and dairy products.It is recommended 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 returning the lost pounds, 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;
- tiredness;
- Weakness;
Contraindications:
- The weekly egg diet is not recommended during pregnancy and breastfeeding.
- 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 your doctor.
- If you have high cholesterol levels, you should be careful as egg yolks contain cholesterol and consuming them in large quantities can be harmful to your health.