The egg diet is simple, affordable, and most importantly, effective. And you can eat in it not only eggs. The nutritionist recommends how to diversify the egg-based diet so that you are not attracted to forbidden treats.
Diets don't just help you lose weight. They are also an excellent workout 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 on their menu. And the action is based on chemical reactions in the body. Therefore, it requires ruthless observance of all the rules. However, the rewards in the form of weight loss are worth it. Also, the egg diet for weight loss will not make you hungry. Such an interesting feature is that the diet is rich in protein, which ensures long-term satiety.
rules
- You need to eat three times a day, without snacks.
- It is recommended to have dinner before 18: 00.
- You cannot exchange lunch for dinner or vice versa.
- Eggs should be simmered, but no salt should be added to them.
- If the amount of the allowed product is not specified, you can consume it in unlimited quantities. But this does not mean that you can abuse it.
- Cook salads without adding salt and oil.
- You can substitute orange for grapefruit (and vice versa).
- Potatoes, bananas, dates, mangoes, figs and grapes should be excluded.
- Meat should be cooked without fat, chicken without skin. Lamb should be excluded.
- Your meal should start with citrus fruits.
- Watch your drinking regimen. Drink at least 2 liters of still water a day. The effectiveness of removing toxins and toxins from the body depends on this.
- You can drink natural tea and coffee, but without additives.
- If you are still very hungry, eat fresh cucumbers, but not earlier than two hours after your planned meal.
- During the diet, it is recommended to perform a series of exercises (of your choice).
- If, for some reason, you interrupt the egg diet, you must start over.
Menu
For 3 days
In three days, depending on your starting weight, you can shed 2 to 5 kg.
3 Day Egg Diet Principles for Weight Loss:
- Divide your meals into three stages.
- 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 300 ml per day).
For 5 days
In five days, you can shed 3-6 extra pounds.
Day 1
- Breakfast: 2 eggs, 1 grapefruit, infusions.
- 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 haddock, 5 lettuce leaves.
- Dinner: 2 hard-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, 200 g of salad (Chinese cabbage + carrot + 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 egg diet for 7 days will help you lose weight from 3 to 8 kilograms, depending on the 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, 200 ml of 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 beef, 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 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), infusions.
- Dinner: 2 eggs, 200 g of oil-free vinaigrette, 1 grapefruit, infusions.
Day 2
- Lunch: 2 eggs, 1 grapefruit.
- Dinner: 200 g 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 want), natural coffee.
- Dinner: 200 g oil-free vinaigrette, 100 g boiled hake, coffee or tea.
Day 5
- Lunch: 2 eggs, spinach (as much as you want), coffee.
- Dinner: 200 g of vinaigrette, 100 g of boiled hake, 100 g of Chinese cabbage, infusions.
Day 6
- Lunch: 200 g of fruit salad (oranges + apples + pears + kiwi).
- Dinner: beef steak (150 g), 2 tomatoes, celery (as much as you want), 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 menu for the second week remains the same as for the first.
4 weeks
An egg diet for 4 weeks will help you lose 10 to 20 kilograms.
Week number 1
Daily breakfast for the 1st and 2nd week: 1/2 orange or grapefruit, 1-2 hard-boiled eggs.
Day 1
- Lunch: any fruit in any quantity (than allowed).
- Dinner: 200 g of boiled meat (any except lamb).
Day 2
- Lunch: 200 g of boiled chicken breast.
- Dinner: 2 boiled eggs, 150 g of lettuce (cucumbers + tomatoes + peppers + carrots), 1 toast (20 g), 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 veal.
Day 4
- Lunch: any fruit allowed in any quantity.
- Dinner: 150 g of baked meat (to choose), 100 g of salad (cucumbers + Chinese cabbage + carrots).
Day 5
- Lunch: 2 hard-boiled eggs, 200 g of boiled vegetables (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 beef.
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 (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 (your choice), 2 cucumbers.
- Dinner: 2 hard-boiled eggs, 1 orange or grapefruit.
Day 3
- Lunch: 150 g of boiled chicken breast, 2 cucumbers.
- Dinner: 2 hard-boiled eggs, 1 orange or grapefruit.
Day 4
- Lunch: 2 hard-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 haddock.
- Dinner: 2 eggs.
Day 6
- Lunch: 150 g of boiled beef, 2 tomatoes, 1 grapefruit.
- Dinner: no more than 500 g of fresh fruit (seasonal).
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 eaten at any time of the day, without limitation for breakfast, lunch, and dinner.
- Day 1: Throughout the day, you should eat any fruit in any quantity (except prohibited ones).
- Day 2: All day you need to eat boiled and fresh vegetables in any quantity.
- Day 3: 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 (for example, just apples or just apricots).
Week number 4
Products are distributed throughout the day with no time limit. Adding anything to the specified product list is prohibited.
Day 1
100 g of boiled beef or 200 g of boiled chicken breast, 3 tomatoes, 4 cucumbers, 50 g of canned tuna (without oil, can be washed with water), 1 toast (20 g), 1 grapefruit or orange.
Day 2
150 g of baked beef, 3 tomatoes, 4 cucumbers, 1 toast (20 g), 1 apple or pear or orange.
Day 3
50 g of skim 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 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 haddock, 200 g of boiled vegetables, 2 tomatoes, 2 cucumbers, 1 toast (20 g), 1 orange or grapefruit.
Get off the diet
The correct departure from the diet will ensure not only the consolidation of the achieved result, but will also allow you to lose weight for some time until you reach the optimal weight for your body. The main principle to get out of anyone, and especially a strict egg diet, is consistency. The bottom line is that for some time you should eat the 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 a day.
- Try to eat at the same time.
- Food should be baked, steamed or boiled. Fried is allowed very rarely, and not earlier than three weeks after the end of the course.
- Your diet should contain lean meats, poultry, sea and river fish, dairy products.
- Going off the egg diet to lose weight involves switching to fractional meals: 4-6 meals a day. At the same time, you should not eat more than 300 g of food at a time.
- Replace high calorie confectionery with marshmallows (no chocolate frosting), jam, marshmallow, jelly. Consumption of dark chocolate is allowed, but not more than 70 g per day.
- Foods containing fast-digesting carbohydrates are allowed until 2: 00 p. m.
- It is recommended to refuse starchy foods. The consumption of rye and bran bread is allowed, but not more than 70 g per day.
- Refrain from drinking alcohol. First, alcohol is high in calories, and second, it can lead to 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 abused. Seasonings containing flavor enhancers (monosodium glutamate) should be avoided.
- Fresh vegetables and fruits should be present in your diet every day, depending on the season.
- Eat slowly, chewing each bite well, so 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 body wraps (no more than twice a week) and massage with an anti-cellulite cream; This will improve the condition of your skin.
Just 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, stop the course immediately and switch to a moderate diet.