Fast-acting weight loss products are always popular. Despite the warnings of doctors and nutritionists about the dangers of such methods, those who want to get a slim figure quickly continue to experiment. The egg diet for a week is considered one of the healthiest and least stressful of all express diets. Its main advantage is that it does not include fasting. If you do it right, 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 intake of fast-digesting carbohydrates. Where toEggs are high in protein, which requires more energy to process than digest carbohydrates.The yolk contains a large amount of vitamin H or biotin. It accelerates the metabolism and promotes the burning of fat deposits to get glucose, which is not given to the body during the diet. Eggs are rich in lutein, a powerful antioxidant, and will lighten your diet.
Benefits of eggs for weight loss
Egg is a unique product, its composition is rich in vitamins, useful minerals and trace elements.Based on them, the diet will not harm your health, but will bring significant benefits due to the following properties:
- They are rich in vitamins A, E, D, 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, makes it elastic and smooth.
- When consuming them, almost no toxins are formed, because the body absorbs the product completely.
- They have a lot of protein - natural protein. This diet is not only for weight loss, but also promotes good physical fitness.
- The calorie content of one egg is only 90-110 kcal, but thanks to the nutritional value of the product, you will not be hungry.
Egg diet rules for 7 days
This method of losing weight has its own specific rules, which must be strictly observed in order to achieve the desired result and not harm your health.
- It is necessary to drink a lot of liquid throughout the week - 2-2, 5 liters of water (required). Drinking unsweetened green or herbal tea is also beneficial.
- It is important to follow the diet: eat at the same time, do not skip any meals, do not change breakfast, lunch or dinner.
- It is better to refuse the snack, but if you are hungry, you can eat cucumber, carrot or apple.
- Eliminate sugar from your diet and limit your salt intake.
- Do not drink alcohol during the week.
- Avoid using spices that contain flavor enhancers (glutamate, guanylate, sodium inosinate). Such additives neutralize the effect of the hormone that signals satiety, the more such additives in food, the higher the risk of spoilage.
- Physical activity helps to achieve better results.
- All fried, fatty and floury things should be removed. Also potatoes, figs, grapes, dates.
- Salads can be dressed with extra virgin 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 want to eat something sweet, you can prepare a light fruit salad (200 g) from the allowed products, add low-fat yogurt or eat a piece of dark chocolate.
- If a disorder occurs, then the diet should be started from the beginning.
List of permitted items
An egg diet for weight loss does not mean that you have to eat only eggs for the week.There is a wide selection of products that enhance the effect of weight loss. For example, citrus fruits are often used. They contain a lot of citric acid, which accelerates and improves energy metabolism in the body. Allowed foods during the diet:
- chicken eggs (soft-boiled or omelet);
- Various citrus fruits (orange, grapefruit, lemon);
- Boiled or cooked meat without fat (chicken, turkey, beef);
- Low-fat fish (hake, cod, pike);
- Vegetables (cabbage, carrots, cucumbers, bell peppers, beets);
- 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 a personal process. It will be different for everyone. With this diet, you can lose 3 to 6 kilograms in a week. Those are big numbers in a short amount of time.A lot depends on the lifestyle of a person to lose weight, 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 its pros and cons. Before switching to such a diet, you should familiarize yourself with all the pros and cons in order to realistically evaluate the possible results, and most importantly, not to harm your health.
Advantages
- This diet is affordable, does not include expensive exotic foods, and can be purchased by anyone.
- Preparing dishes does not require a lot of time and effort.
- You will not starve during this diet. Eggs are rich in protein and very filling. And fruits and vegetables have a lot of fiber, which also gives a feeling of satiety.
- 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. Because of this, this diet is not suitable for everyone.
- During the diet, weakness, drowsiness, fatigue are possible. Any diet is a form of stress for the body.
- Constipation is often caused by diet, including an egg diet.
- If you follow this diet for a long time (more than a week), it can damage the kidneys.
Opinions of doctors and nutritionists about the effectiveness of the diet
Doctors and nutritionists do not recommend following this diet for a long time.The maximum period for proper healthy weight loss is seven days, but not more.Experts claim that this diet is unbalanced due to the high protein content and the almost complete absence of carbohydrates and fats. An unbalanced diet can lead to vitamin and micronutrient deficiencies, which can lead to health problems.
Egg diet menu for a week
| 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. Dinner: boiled chicken breast (250 g), fat-free kefir (200 ml). |
| The second day | Breakfast: 2 soft-boiled eggs, fresh citrus juice (250 ml). Lunch: boiled chicken meat (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 with lemon juice (250 ml), 1 soft-boiled egg, unsweetened tea or coffee. Lunch: boiled meat without fat (250 g), 1 citrus. Dinner: mineral water (250 ml), 2 soft-boiled eggs. |
| The fourth day | Breakfast: 2 egg omelet (you can add a little milk and herbs to taste), 1 citrus fruit, unsweetened tea or coffee. Lunch: lettuce (unlimited quantity), boiled chicken fillet (300 g). Dinner: 1 soft-boiled egg, 2 citrus fruits, alkaline mineral water (250 ml). |
| The fifth day | Breakfast: salad (2 boiled eggs, 1 raw carrot, some vegetables, 1 tablespoon of 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, boiled lean fish fillet (400 g). |
| The 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 (unlimited quantity), if you are very hungry - carrot (1 piece) or cucumber (1 piece). |
| The seventh day | Breakfast: 2 soft-boiled eggs, 1 citrus. Lunch: boiled or baked lean meat (350 g), 1 citrus. Dinner: non-carbonated mineral water (unlimited quantity), if you are very hungry - carrot (1 piece) or cucumber (1 piece). |
Food recipes
For many, the word "diet" is associated with starvation and tasteless, bland food. In fact, there are many different recipes for great diet meals. Eating deliciously and losing weight is real. You just need to spend a little more time preparing "healthy" meals. It is important to replace the unhealthy foods you are used to with those that make your body healthy and fit. For example,If you cook salads not with mayonnaise, but with low-fat cream, cook more in a double boiler, and boil meat with various spices, it will be dietary, but not bland.
Egg Omelet Baked with Herbs
- Cooking time: 20 minutes.
- Number of servings: 1 person.
- Calorie content of food: 110 kcal per 100 g.
- Purpose: breakfast.
- Difficulty of preparation: easy.
Steamed dietary omelet is easy and quick to prepare. The main feature of this dish is that it is prepared without yolk and oil.Protein foods are very useful for those who want to create a beautiful body contour.This dish is steamed. Since the food is not exposed to high temperatures during cooking, it retains its vitamins and useful trace elements.
Ingredients:
- chicken eggs - 2 pieces;
- milk - 100 grams;
- salt, pepper - to taste;
- vegetables - to taste.
Method of preparation:
- First, separate the yolk from the proteins, then salt and pepper the protein mass.
- Add milk to it and beat well until thick foam is formed.
- Pour the resulting mixture into a bowl, then put it in a double boiler for 10 minutes.
- Sprinkle finely chopped herbs over the prepared dish.
Baked chicken breast
- Cooking time: 60 minutes.
- Number of servings: 3 people.
- Calorie content of food: 148 kcal (1 breast).
- Purpose: lunch, dinner.
- Difficulty of preparation: medium.
Chicken meat is a unique product for weight loss. It contains a lot of protein and very little fat. Chicken is filling but low in calories. Cooked or baked meat contains a small amount of cholesterol. And the breast should be cooked properly so that it is not dry and hard.In this recipe, the fillet is cooked in a marinade of broth, citrus and spices.This meat is tender, juicy, fragrant and does not harm the figure.
Ingredients:
- chicken breast meat - 3 pieces;
- lemon - 1 piece;
- chicken broth (can be replaced with orange juice or water) - 450 ml;
- salt, pepper, thyme (various spices) - to taste.
Method of preparation:
- Season the chicken with salt and pepper and coat all sides with the flavored oil.
- Pour the chicken stock/juice/water into the pan you will be cooking the fillets in, then add the juice of 1 lemon, the zest, thyme and any other seasonings you like.
- Mix the mixture well.
- Place the chicken breasts on a baking sheet.
- If desired, place lemon slices and a few sprigs of thyme around the meat.
- Put the pan in the oven and bake in the oven heated to 200 degrees for 30-40 minutes.
Vegetable salad with eggs and cream cheese
- Cooking time: 40 minutes.
- Number of servings: 2 people.
- Calorie content of food: 180 kcal per 100 g.
- Purpose: lunch, dinner.
- Difficulty of preparation: easy.
A salad made with vegetables and shrimps with cheese is a delicious dish that will surely please those on a diet.Vegetables and herbs help bring out the flavor of the shrimp. Shrimps are easily digested by the body and contain almost no fat. However, these seafood contain a large number of useful trace elements and contribute to the balanced functioning of the gastrointestinal tract.
Ingredients:
- shrimps (large) - 200 g;
- cucumber - 2 pieces;
- Bulgarian pepper - 1 piece;
- eggs - 2 pieces;
- low-fat cottage cheese - 150 g;
- lemon - 1 piece;
- garlic - 1 clove;
- fresh herbs - 40 g;
- salt and pepper - to taste.
Method of preparation:
- Boil raw shrimp in salted water (you can add bay leaves and allspice), peel and gut them.
- Cut the 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 the bell pepper into small cubes or strips.
- Chop the vegetables.
- Mix all the chopped ingredients.
- Add the chopped herbs and crushed garlic to the crock pot.
- Add cream cheese.
- Season with salt and pepper.
- Ready salad can be placed on lettuce leaves.
How to get off the diet properly
The end of the diet does not necessarily mean the beginning of the "belly holiday". It is necessary to leave the diet wisely. Within a week, the body gets used to monotonous food, so it is necessary to gradually return to a balanced, varied diet.Eggs, citrus fruits, lean meats and dairy products should be continued regularly for several weeks.It makes sense to increase portions, or at least gradually. The period after leaving the diet is important, because if you do not follow the regime, you risk gaining not only the lost kilograms, but also new ones.
Side effects and contraindications
Egg diet for a week is not suitable for everyone, because it is fast, unbalanced and requires special patience. If there are any restrictions, the diet should be interrupted or not started at all, otherwise it may cause serious complications or side effects.
Side effects:
- constipation;
- irritation;
- to be tired;
- weakness;
Contraindications:
- A weekly egg diet is not recommended during pregnancy and breastfeeding.
- People who are allergic to eggs and citrus fruits should not choose this diet.
- Be sure to consult your doctor before any diet in chronic diseases of the kidneys, liver, and gastrointestinal tract.
- If you have high cholesterol, you should be careful because egg yolks contain cholesterol and consuming too much of them can be harmful to your health.