The egg diet is simple, affordable, and most importantly, effective. And you can't just eat eggs on it. The nutritionist recommends diversifying your egg diet so that you don't feel drawn to forbidden goodies.
Diets don't just help you lose weight. They're also great training for endurance and willpower. These qualities are necessary for self-control, on which the maintenance 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 recommend eating eggs alone! But it's chicken eggs that are the main ingredient in their menu. And the effect is based on chemical reactions in the body. Therefore, it requires relentless adherence to all the rules. However, the rewards in the form of weight loss are well worth it. In addition, the egg diet for weight loss does not make you hungry. One such nice quality is that the diet is high in protein, which ensures long-term satiety.
regulate
- You need to eat three times a day - no snacks.
- It is recommended to have dinner before 6: 00 p. m.
- You cannot replace lunch with dinner or vice versa.
- Eggs should be cooked until soft, but no salt should be added.
- If the amount of the allowed product is not specified, there is no limit to the amount you can eat. However, it does not mean that you can abuse it.
- Cook salads without adding salt and oil.
- You can replace grapefruit with orange (and vice versa).
- Potatoes, bananas, dates, mangoes, figs, grapes should be excluded.
- Meat should be cooked without fat, chicken without skin. Lamb must be excluded.
- Your meal should start with citrus fruits.
- Pay attention to your drinking regime. Drink at least 2 liters of still water a day. The efficiency of removing toxins and toxins from the body depends on it.
- You can drink tea and natural coffee, but no additives.
- If you still feel very hungry, eat fresh cucumbers, but no earlier than two hours after the planned meal.
- While dieting, it is recommended to do a series of exercises (of your choice).
- If for any reason you interrupt the egg diet, you should start over.
Menu
For 3 days
In three days, you can get rid of 2 to 5 kg, depending on your initial weight.
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 vegetables one at a time.
- When you are very hungry, drink green tea with lemon.
Menu for three days:
- 3 eggs (no salt);
- 1 grapefruit;
- Vegetable salad (Chinese cabbage, carrots, tomatoes, cucumbers) - in any amount;
- green or black tea, clean water (no restrictions), diet drinks (no more than 300 ml per day are allowed).
For 5 days
You can shed 3 to 6 extra pounds in five days.
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 (cucumber + tomatoes + Chinese cabbage).
day 2
- Breakfast: 2 eggs, 1 apple, green tea.
- Lunch: 1 egg, 130 g cooked 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 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 lettuce (Chinese cabbage + carrots + apple).
- Lunch: 150 g boiled shrimp, 1 egg, 100 g Chinese cabbage.
- Dinner: 2 eggs, 1 grapefruit, 100 g of cottage cheese (5% fat).
For 7 days
Egg diet for 7 days will help you lose 3-8 kg, depending on your initial 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 cooked chicken breast, 2 grapefruits.
- Dinner: 2 eggs, 1 orange, 200 ml 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 amount.
- Lunch: 200 g of baked chicken breast, 150 g of lettuce (Chinese cabbage + cucumber + 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 braised 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
Egg diet for 2 weeks allows 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 vinaigrette without oil, 1 grapefruit, herbal tea.
day 2
- Lunch: 2 eggs, 1 grapefruit.
- Dinner: 200 g 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 Chinese cabbage, 50 g boiled beets, 100 g cottage cheese (5% fat), herbal tea.
Day 4
- Lunch: 2 eggs, spinach (as much as you want), natural coffee.
- Dinner: 200 g vinaigrette without oil, 100 g cooked hake, coffee or tea.
Day 5
- Lunch: 2 eggs, spinach (as much as you want), coffee.
- Dinner: 200 g vinaigrette, 100 g cooked hake, 100 g Chinese cabbage, herbal tea.
Day 6
- Lunch: 200 g fruit salad (oranges + apples + pears + kiwi).
- Dinner: veal 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 Chinese cabbage, 100 g 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 10-20 kilograms.
Week number 1
Daily breakfast for the 1st and 2nd week: 1/2 orange or grapefruit, 1-2 boiled eggs.
day 1
- Lunch: any fruit in any quantity (from allowed).
- Dinner: 200 g of boiled meat (everything except lamb).
day 2
- Lunch: 200 g of cooked 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: any amount of low-fat cheese, 1 toast (20 g), 2 tomatoes.
- Dinner: 150 g of boiled or baked beef.
Day 4
- Lunch: all permitted fruits in any quantity.
- Dinner: 150 g baked meat (of your choice), 100 g lettuce (cucumber + Chinese cabbage + carrots).
Day 5
- Lunch: 2 boiled eggs, 200 g boiled vegetables (of your choice).
- Dinner: 200 g cooked hake, 1 orange or grapefruit.
Day 6
- Lunch: any fruit in any amount.
- 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 cooked vegetables.
Week number 2
day 1
- Lunch: 150 g of baked meat (of your choice), 150 g of lettuce (cucumbers + tomatoes + peppers + carrots).
- Dinner: 2 boiled eggs, 150 g of lettuce (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 cooked 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 boiled eggs.
Day 5
- Lunch: 200 g cooked pollock.
- Dinner: 2 eggs.
Day 6
- Lunch: 150 g boiled beef, 2 tomatoes, 1 grapefruit.
- Dinner: no more than 500 g of fresh fruit (seasonal).
Day 7
- Lunch: 200 g cooked chicken breast, 2 tomatoes, 100 g cooked vegetables, 1 grapefruit.
- Dinner: 200 g cooked 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: You should eat any amount of all fruit (except forbidden) throughout the day.
- Day 2: Throughout the day you need to eat cooked and fresh vegetables in any amount.
- Day 3: Any cooked vegetables and fresh salads in any amount.
- Day 4: Any amount of boiled hake, 200 g Chinese cabbage, 200 g boiled vegetables.
- Day 5: cooked chicken and vegetables in any amount.
- Day 6 and day 7: Eat any type of fruit throughout the day (eg only apples or only apricots).
Week number 4
The products are distributed throughout the day with no time limit. It is forbidden to add anything to the specified list of products.
day 1
100 g boiled beef or 200 g cooked chicken breast, 3 tomatoes, 4 cucumbers, 50 g canned tuna (without oil, washable with water), 1 toast (20 g), 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 cooked vegetables, 2 tomatoes, 2 cucumbers, 1 toast (20 g), 1 orange or grapefruit.
Day 4
500 g cooked 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 cooked chicken breast, 300 g 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.
Getting out of the diet
The correct way out of the diet will not only ensure the consolidation of the result achieved, but also allow you to lose 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 you should be eating those foods that were on the diet for some time. This will protect the body from stress and will allow you to move smoothly to proper nutrition without harming your health (a heavy load on the liver, pancreas, kidneys).
- Eat 2 eggs and 1 orange a day for the first week after the egg diet.
- Try to eat at the same time.
- The food should be baked, stewed, or boiled. Deep-frying is extremely rare and is only allowed three weeks after the end of the course at the earliest.
- Your diet should include lean meat, poultry, sea and river fish, and dairy products.
- Leaving the egg diet for weight loss includes switching to partial meals: 4-6 meals per day. At the same time, you should not eat more than 300 g of food at a time.
- Replace high-calorie confectionery with marshmallows (without chocolate icing), jam, marshmallow, jelly. The consumption of dark chocolate is allowed - but no more than 70 g per day.
- Foods that contain quickly digestible carbohydrates are allowed until 2 p. m.
- It is recommended 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 second, 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 gasoline.
- Sugar consumption should be minimized and salt should not be used excessively. Spices that contain flavor enhancers (monosodium glutamate) should be avoided.
- Fresh vegetables and fruits should be included in your diet every day - depending on the season.
- Eat slowly and chew each bite thoroughly so that the food is better absorbed. Don't get distracted by reading the news feed and watching TV or you risk overeating. Eating is a process that requires absolute concentration and cannot be rushed.
- Exercise, walk more, and avoid using the elevator. Do body wraps (no more than twice a week) and massage with an anti-cellulite cream - this will improve the condition of your skin.
You can only stay slim by changing your eating habits and exercise.
Contraindications
Before starting the egg diet, regardless of the duration of the chosen course, be sure to consult a specialist. This will help identify and avoid possible complications.
- Allergy to eggs and citrus fruits.
- Chronic diseases of the gastrointestinal tract, kidneys, liver, cardiovascular system.
- Contraindicated in case of increased stomach acid.
If you feel discomfort, nausea, dizziness during the diet, stop the course immediately and switch to a gentle diet.